SDNG was kinda nice for cardio
i belive that! stim x is a crazy stim and im not a stim fan typically, so even the small amount in SDNG is a really nice boost for me.
As for todays shoulder workout, I spoke with a fellow in another thread who had some very nicely developed delts and so I of course asked him how he hit them or if he specifically did something to target them. He turned out to be the perfect guy to ask cause he wasnt just naturally gifted with awesome delts either and had not so long ago been searching for a way to improve his too and was happy to hear someone ask him the same question he had been asking. Well to get down to it he said that the trick is to pre exhaust the main muscle group on shoulders day (delts) by making sure to do raises FIRST and then move in to the presses and more compound exercises, this sounded like a good idea so today i gave it a try and holy crap did it kill me! I can totally tell a difference in the routine i ran today over my typical shoulders routine already as im dead as hell and my shoulder feel like i smashed on them really good. The only thing is my presses suffered considerably as far as what weight i could lift BUT i think thats the point cause i could not only feel them more so in my delts then doing them fresh but i could also feel i needed to use my stabalizer muscles much more so to accomplish each rep in good form! I also moved the tris to today like i mentioned i would cause of limited time on chest day and have decided that although this makes for a long shoulders day that i am able to hit them better and then focus on just really going heavy on chest day, this was my previous split back during my epi run and now i remember why i liked it this way.
so heres my lifts, wich werent impressive whatsoever, but felt like they were 10X more effective then my previous routine and will be sticking with this one for a while.
L
ateral raises- 15x12, 20x10, 20x10 (2 second holds at top, slow negative)
front raises- 7.5x15, 15x12, 20x10 same tempo
Arnold press- lol tried 35lbsx2 uh uh not happenin, lol. 25x10, 30x10, 30x9 +1assist
Shoulder press- 75x12, 85x10, 95x10 (good non locked out 3 second pauses, these BURNED)
over the head/seated curl bar skull crushers- 20lb barx20, 30lbsx15controlled +5smashed real quick, 40x15 controlled +burn till failure
Rope pull down- 30x12, 40x10, 40x10 (pulled wide and held for 2 sec.... if possible lol)
DB shrugs- 50x15, 55x10, 60x9 (was pretty dead in the shoulders by hear and holding then rolling back shoulder just KILLED but i had one sick ass trap pump :head
this was like a 1.5 hour workout and couldve been longer with more tri exersises but partner had to get off to work at the vitamin shoppe so we called it quits. Also weighed in at 189lbs, slowly but surely gaining.
Heres the before and after shots for Drive and start shots for SDNG. Like I said, I wish I would've taken em' earlier since much of the fat I lost happened initially but you can still see some slight leaning here but a ton of muscle maturation. Remember Ive been 6 lbs heavier then I am now and MUCH larger in some areas measurement wise (mainly arms) so this rapid change was totally expected, Drive just helped me kick it into high gear and get back into things much faster. I love muscle memory though. :twisted:
Now it sucks i couldnt tell that one was blurred from the before shot on my lil digi screen till just now when i uploaded it and also i had to take the afters myself cause wifey wasnt around but still came out ok (lol hung it by shoulder strap from bath tub curtain pole for back shot and got it first time, yeaya! lol) so all in all you can still see the difference and i was personally most impressed with lat width!
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