Montego an Snagency tag-team with FINAFLEX in the corner

wasme said:
What would be a good replacement for reverse pec deck? face pulls?
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Bent over raises. Bent over flys to an extent. Both of these exercises feel better for the rear Delt then face pulls to me.

More on the same path of movement as well.
 
Nice man that should be a sweet show! And yeah, sickness is never good for any type of training goals.
 
jimbuick said:
Rear Delt and Upper Back/Traps
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That. I would say all about equally. Why I prefer flys and raises more.

The rear Delt is a short muscle so the ROM shouldn't be very long. With face pulls the rom is long and isn't isolating the rear Delt like bent over swings or raises
 
wasme said:
What would be a good replacement for reverse pec deck? face pulls?
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Montego1 said:
Bent over raises. Bent over flys to an extent. Both of these exercises feel better for the rear Delt then face pulls to me.

More on the same path of movement as well.
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Those would be good options. Anything that targets the rear delts would be decent. You could try band pullaparts with a good amount of resistance. Wrapping a band around something (rack, post, etc.) and extending your arms back (the same way that you would on reverse pec deck) would work as well. I have a video doing seated rear delt band flyes using a rack/band.


I don't know if you have the equipment for rear delt cable flyes, but they'd probably be your best bet:

[video=youtube_share;7n9sLre9pss]http://youtu.be/7n9sLre9pss[/video]
 
Yeah Do rear delt swings or raises, although if you do face pulls to isolate the rear delts just hold onto the rope with your hands and pull OUT with your elbows allowing your elbows to bend, but not bending your elbows. I know that sounds weird but bending your elbows is an action involving the biceps and brachialis. Allowing your elbows to bend is simply relaxing the triceps not tensing the biceps in anyway. Done this way it really fires up your rear delts like nobodies business. Give it a try.

Changes it from rowing motion to a reverse fly.
 
Somebody is enjoying the carbs!
 
Just glad it's not Brown rice anymore for a bit. Thank you Jesus!
 
hey snags, who you picking to win the aussie open? i think it will be novack and serena.

kinda wish roger would hang it up, kinda sad seeing my favorite player of all time relegated to non-contender status...but i respect the fact he is still willing to grind it out in 107% heat!!! can you imagine a 5 hour match in heat like that? ouch!!!
 
thebigt said:
hey snags, who you picking to win the aussie open? i think it will be novack and serena.

kinda wish roger would hang it up, kinda sad seeing my favorite player of all time relegated to non-contender status...but i respect the fact he is still willing to grind it out in 107% heat!!! can you imagine a 5 hour match in heat like that? ouch!!!
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yeah I got to agree with you there, those are the top frontrunners, novack's game is unreal
more competition on the mens side tho -- always keep an eye on del potro, and rafa can never be counted out
 
snagencyV2.0 said:
yeah I got to agree with you there, those are the top frontrunners, novack's game is unreal
more competition on the mens side tho -- always keep an eye on del potro, and rafa can never be counted out
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i think novack has more eye of the tiger this year than rafa, i don't think i remember anyone who wanted to win more.....del po really didn't look all that good in 1st round, but he is a threat for sure. murray looked good also.

don't think anyone can beat serena if she holds up under the heat. she is a big girl!!!!
 
it's tough for those big dudes like del potro to be consistent game-in game-out
so many long moving parts, easy to get out of sync
murray plays a good game, but he doesn't appeal to me -- kinda like Sampras, those guys are just blah
technique-wise tho, very good players
 
breezy11 said:
I don't know if you have the equipment for rear delt cable flyes, but they'd probably be your best bet:

[video=youtube_share;7n9sLre9pss]http://youtu.be/7n9sLre9pss[/video]
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Thanks Breezy... I am able to do these. Lots of good options, thanks all.
 
snagencyV2.0 said:
it's tough for those big dudes like del potro to be consistent game-in game-out
so many long moving parts, easy to get out of sync
murray plays a good game, but he doesn't appeal to me -- kinda like Sampras, those guys are just blah
technique-wise tho, very good players
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lol...i was never a big fan of sampras. i wouldn't mind seeing del potro win, i like that style of big hitting, just hope he can deal with the aussie heat...gotta be tougher on a big guy than the nadals and novacks. on the other hand i like murray, the guy has a ton of actual tennis ability on top of being a top notch athlete.
 
..............when did everyone start wearing sweaters and white shorts in this thread.........
 
thebigt said:
on the other hand i like murray, the guy has a ton of actual tennis ability on top of being a top notch athlete.
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oh I agree, the man plays exquisite technical tennis, right there with djoker
he's just got the personality of a peanut shell is all
damn brits anyway
 
Not a bad lil breakfast!
 
MrKleen73 said:
Not a bad lil breakfast!
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Great way to start the day off man. Actually ate then dosed off while I was waiting my usual hour before taking my pre workout cocktail lol. Turned into an hour and a half :)
 
Montego1 said:
Great way to start the day off man. Actually ate then dosed off while I was waiting my usual hour before taking my pre workout cocktail lol. Turned into an hour and a half :)
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Funny how carbs will do that when you start adding them back in. I did a cup of oats as my post workout carbs earlier and was ready to sleep 30 minutes later... Thats about all the carbs I will get in today that aren't mostly fiber.
 
I can't disclose amounts of foods or macros :) The diet I've been provided is tailored specifically to MY needs right now, and seeing as how this is information that my coach charges for, it wouldn't be very ethical of me to share such information. Sorry dudes!
 
Back – 19 sets week 7 : Worked on activating my middle and lower lats as much as possible today. Dropped weight on some lifts and reps on pullups to focus more on this.

Meadows rows – 2 warm up sets of 10, then pyramid up. I want 5 sets of 8. Grind these out, bust your ass. 5 total work sets.
50x10
50x10
100x8
110x8
110x8
125x8

Low cable row – Nothing fancy here, just pyramid up. Rep scheme is 14, 12, 10, 8. 4 total work sets. (Lower back was KILLING me. SLDL from leg days tweaked it up like I thought it did.)
175x14
210x12
225x10
235x8

Chins – Regular chins, do 3 sets to failure. 3 total work sets. (Reverse Medium Grip on these. Stopped just short of fully extended to keep tension in my lats and keep it off of my upper back. My UPPER lats are already pretty wide but my middle and lower lats are lacking....time to focus on middle and lower to widen my rib cage area on my back and at least make the taper to my waist not so much like an hour glass.)
15
12
10

Dumbbell pullovers – These are to be done in the style where you lay on the bench—not across it. You hang your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3 total work sets.
65x12
65x12
70x10+2

Dumbbell Shrugs – Do these with a 3-second hold at the top. Should be painful. 3 sets of 10. 3 total work sets. (Held the contraction a bit longer then a 3 count. Last reps on all sets were painful.)
80'sx10
80'sx10
80'sx10

Hyperextension with a band – Do 2 sets to failure of these. I have video of this on my YouTube channel and website. 2 total work set. (Red band)
25
23

Hanging Leg Raises
5 sets of 20-25 reps

Double Crunches On Bench
5 sets of 15-20

Medium Grip Pullups (Full stretch)
12
10
10
9
8
 
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