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Start of New Cycle

Incline DB Press: 40x15, 55x8, 55x8, 55x8, 55x8, RP 60x7, RP 60x4, RP 60x4

Flat Bench: 135x15, 185x8, 185x8, 185x8, 185x8, RP 225x4, RP 225x3, RP 225x1

Decline DB Fly: 30x15, 35x8, 35x8, 35x8, 35x8

Overhead DB Press: 45x12, 45x12, 45x12

Cable Fly(High): 25x15, 20x15, 15x15, 10x20
 
Had to delete the last post cause she wanted her face hidden incase someone recognized her so I'm reposting now with her face covered
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Military Press: 135x15, 185x8, 185x8, 185x8, 185x8, RP 205x6, RP 205x4, RP 205x3

Reverse Shrug: 135x15, 185x8, 185x8, 185x8, 185x8, RP 215x6, RP 215x5, RP 215x3

Side Cable Raise(B/L): 15x12, 15x12, 15x12, 15x12

External Rotation(B/L): 10x10, 10x10

Internal Rotation(B/L): 10x10, 10x10

Front DB Raise(B/L): 40x15, 50x8, 50x8, 50x8

Rear DB Raise: 35x12, 40x8, 40x8, 40x8
 
DemntedCowboy said:
Thanks, trying to blow them up. Kind of a weak point for me
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Shoulders is a bit tricky.
Looking at your weights for rear delts, you have to work on form, IMHO. I use for sets of 10-12 reps rear delts max. 25lbs DB's, when using both arms, when doing one armed isolation I can't go over 7.5kg (about 16lbs DB's). If you can go as heavy as 40lbs DB's, I bet you are doing a back workout.
 
hairygrandpa said:
Shoulders is a bit tricky.
Looking at your weights for rear delts, you have to work on form, IMHO. I use for sets of 10-12 reps rear delts max. 25lbs DB's, when using both arms, when doing one armed isolation I can't go over 7.5kg (about 16lbs DB's). If you can go as heavy as 40lbs DB's, I bet you are doing a back workout.
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I will have to do a video of them next workout to make sure
 
DemntedCowboy said:
I will have to do a video of them next workout to make sure
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One simply can't see which muscles you use when filming it. Try to figure out if your rear delt fires -or your traps. It's not about the weight used, believe me. I could simulate doing it with 65lbs DB's, when in fact I'm recruiting my back for it. Did it that heavy in the past, until I watched some videos on how to do it correctly. You will be surprised how small and weak a rear delt truly is. Now using those colored pink and blue women DB's - AND I feel it working, LOL.
 
Key is letting the shoulder and arms hang down, rounding the back.

[video=youtube;lPt0GqwaqEw]https://www.youtube.com/watch?v=lPt0GqwaqEw[/video]
 
DemntedCowboy said:
No getting bloodwork through the VA in October. Was diagnosed low T 8 years ago through my outside provider. But the VA Denied it. Hence, why I'm getting the bloodwork done. Was on Andgrogel for a few years. But, had to pay out of pocket and Michigan aint cheap
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The VA doesn't like to give out test scrips do they? I will be next in line for test maybe I should use other insurance
 
V.A. pinhead didn't want to give my Dad hearing aids because he had Alzheimer's. Said hearing wasn't going to make a big difference in his quality of life. It was honestly the closest I've come to beating someone's brains out their ears in a long time.
 
Wide Grip Lat Pulldown: 120x15, 160x8, 160x8, 160x8, 160x8, RP 200x4, RP 200x3, RP 200x2

Chest Supported Row: 90x15, 130x8, 130x8, 130x8, 130x8, RP 170x5, RP 170x3, RP 170x3

Close Grip Lat Pulldown: 100x15, 140x8, 140x8, 140x8, 140x8, RP 180x4, RP 180x4, RP 180x2

1 Arm DB Row(B/L): 30x15, 40x8, 40x8, 40x8
 
DemntedCowboy said:
Wide Grip Lat Pulldown: 120x15, 160x8, 160x8, 160x8, 160x8, RP 200x4, RP 200x3, RP 200x2

Chest Supported Row: 90x15, 130x8, 130x8, 130x8, 130x8, RP 170x5, RP 170x3, RP 170x3

Close Grip Lat Pulldown: 100x15, 140x8, 140x8, 140x8, 140x8, RP 180x4, RP 180x4, RP 180x2

1 Arm DB Row(B/L): 30x15, 40x8, 40x8, 40x8
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Makes my back hurt just reading that lol
 
DemntedCowboy said:
It was a great workout
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Looks it, you smash some volume out that’s sure bro.

I’d love to see either chins or bent over rows or low rows with a supinated grip in there just for absolute completeness but that’s just me being pinicky more than anything
 
Whisky said:
Looks it, you smash some volume out that’s sure bro.

I’d love to see either chins or bent over rows or low rows with a supinated grip in there just for absolute completeness but that’s just me being pinicky more than anything
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I normally do bent over rows thats why I went with the one arm rows tonight to change it up a bit
 
Cgkone said:
I go light too. I keep the db as far away from my body as possible.
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I go as heavy as possible and do one arm at a time so i can get a good swing on the db to make people think im super strong when i rep out the 100's on rear delt flyes lol just kidding the heaviest i go is 25
 
christ83189 said:
I go as heavy as possible and do one arm at a time so i can get a good swing on the db to make people think im super strong when i rep out the 100's on rear delt flyes lol just kidding the heaviest i go is 25
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Yup I bet all my gear that 40 lb dumbbells are way too heavy. You figure how small that rear delt muscle actually is.
 
No lifting tonight, had to take care of the yard for the wife. We have people coming over, and a bunch of kids from my daughters class tomorrow.
 
SFreed said:
V.A. pinhead didn't want to give my Dad hearing aids because he had Alzheimer's. Said hearing wasn't going to make a big difference in his quality of life. It was honestly the closest I've come to beating someone's brains out their ears in a long time.
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The VA can be a fukking nightmare from hell. That's why whenever I get to a clinic and get a doc I try to stay and not move.

Even other than that, I can get a doc appointment through my second health care wayyy quicker than the VA. And prescriptions... NIGHTMARE. Constant bloods etc.
 
Started today off with Cardio....Had to run in the Parking Lot through the rain to get to the gym. Lol

EZ Bar Curl: 30x20, 40x15, 50x10, 60x8, RP 60x8, RP 50x6, RP 40x6

Close Grip Bench: 95x20, 135x18, 155x12, 185x10, RP 185x5, RP 155x5, RP 135x5

Cable Rope Hammer Curl: 20x25, 30x18, 42.5x15, 57.5x10, RP 57.5x8, RP 50x7, RP 42.5x6

Reverse Grip Single Arm Tricep Pushdown(B/L): 15x20, 20x18, 25x12, 30x10, RP 30x9, RP 25x6, RP 20x8

Double Bicep Cable Curl: 25x12, 20x12, 15x12, 10x20
 
hairygrandpa said:
Key is letting the shoulder and arms hang down, rounding the back.

[video=youtube;lPt0GqwaqEw]https://www.youtube.com/watch?v=lPt0GqwaqEw[/video]
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So glad you posted this. From the form, to using the incline bench, everything about this video is right!

Did these with a buddy last week, he’d never used a bench. He grabbed 30s, did a set standing while bending over and was using all back. I showed him how to use the bench, round the back, squeeze at the top. He ended up dipping down to 15lbs to finish the sets. And then he texted the next day and said his rear delts were on fire and he’d never felt that before.
 
Been running Vector, FD2, and just added in Viron this month on month 3. Here is the before pics compared to todayInvalid Link RemovedInvalid Link Removed
 
jackedviking said:
So glad you posted this. From the form, to using the incline bench, everything about this video is right!

Did these with a buddy last week, he’d never used a bench. He grabbed 30s, did a set standing while bending over and was using all back. I showed him how to use the bench, round the back, squeeze at the top. He ended up dipping down to 15lbs to finish the sets. And then he texted the next day and said his rear delts were on fire and he’d never felt that before.
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Glad you liked it!
There are two other exercises who helped me BIG time lately. I was always "back strong" -but my lats got thicker -and thicker instead of wider. I stumbled about a video from athlean-x -and BOOM! That was it!
Take a look at the first two exercises for lats, the cable diagonal pull-down and the lat pull down with a twist. I swear, particularly the lat pull down with a twist is a GAME CHANGER. It's a bit tricky to do right -but if you got it, you will feel your lats screaming!

[video=youtube;aFQaJ6-T_6o]https://www.youtube.com/watch?v=aFQaJ6-T_6o[/video]

That's the awesomeness of this sport: You never stop learning!
 
DemntedCowboy said:
Finally found my pic of it. This was my Humvee in Afghanistan. I was the gunner standing up top. This is the one that ended my military careerInvalid Link Removed
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What happened brother? IED? You can DM of you don't want to post it public. I just have a lot of family in and that were in
 
So fasted workout this morning. Just 2 cups of coffee, and some Radiate, Vasoblitz, and half scoop of BCAA's

Went a bit lighter and pyramided sets with some rest pause sets to end with. All sets 4 second negative 2 second positive

Incline Bench: 95x20, 115x18, 135x12, 155x8, 155x8, 135x8, RP 115x8, RP 115x7, RP 115x6

Flat Bench: 95x20, 115x15, 135x10, 155x8, 155x8, 135x8, RP 115x10, RP 115x7, RP 115x5

Decline DB Fly: 15x20, 17.5x15, 20x12, 30x8, 30x8, 25x8, 20x8

Overhead DB Press: 45x12, 45x12, 45x12

Reverse Grip Cable Fly(High): 25x15, 20x15, 15x15, 10x15
 
Military Press: 135x15, 155x12, 185x8, 185x8, 155x8, RP 95x25, RP 95x12, RP 95x7

Reverse Shrug: 135x25, 155x20, 185x12, 185x12, 155x15, RP 135x20, RP 135x12, RP 135x8

Side Cable Raise(B/L): 10x15, 10x15, 10x15, 10x15

External Rotation(B/L): 5x10, 5x10, 5x10

Internal Rotation(B/L): 5x10, 5x10, 5x10
 
Bent Over Row: 135x15, 185x12, 225x8, 245x8, 225x8, RP 135x12, RP 135x10, RP 135x8

Wide Grip Pulldown: 120x12, 140x10, 160x8, 180x8, 160x8, RP 120x12, RP 120x6, RP 120x5

Chest Supported Row(Underhanded Grip): 90x15, 110x12, 130x10, 150x8, 130x8

Straight Arm Pulldown: 30x20, 40x15, 50x12, 60x8

Figured I throw in a pic of my steps and calories today.Invalid Link RemovedInvalid Link Removed
 
Crushed some arms tonight was really focused in tonight and just pounded away. Had the wife not called me needing the car cause my truck is in the shop again. I probably still be lifting. Anyways, here is how my night went

Incline Bench Hammer Curl(B/L): 20x20, 25x15, 30x12, 40x10, 40x10, 35x10, RP 17.5x20, RP 17.5x10, RP 17.5x9

Reverse Grip Tricep Pushdown: 30x20, 40x15, 50x12, 60x8, 60x8, 50x12, RP 20x25, RP 20x15, RP 20x10

Spider Curls: 30x20, 40x18, 50x15, 60x10, 60x10, 50x12

EZ Bar Incline Bench Tricep Extension: 30x20, 40x15, 60x8, 60x8

Double Bicep Cable Curl: 25x12, 20x12, 15x12, 10x20
 
DemntedCowboy said:
Crushed some arms tonight was really focused in tonight and just pounded away. Had the wife not called me needing the car cause my truck is in the shop again. I probably still be lifting. Anyways, here is how my night went

Incline Bench Hammer Curl(B/L): 20x20, 25x15, 30x12, 40x10, 40x10, 35x10, RP 17.5x20, RP 17.5x10, RP 17.5x9

Reverse Grip Tricep Pushdown: 30x20, 40x15, 50x12, 60x8, 60x8, 50x12, RP 20x25, RP 20x15, RP 20x10

Spider Curls: 30x20, 40x18, 50x15, 60x10, 60x10, 50x12

EZ Bar Incline Bench Tricep Extension: 30x20, 40x15, 60x8, 60x8

Double Bicep Cable Curl: 25x12, 20x12, 15x12, 10x20
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I haven’t done reverse grip tricep pushdown a in a fortnight! Going to incorporate those back in. Almost forgot how good they feel.
 
SkRaw85 said:
I haven’t done reverse grip tricep pushdown a in a fortnight! Going to incorporate those back in. Almost forgot how good they feel.
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This week I did them with a straight bar. I normally do them with a W or single handed. Straight bar is definitely little bit harder to get ahold of with reverse grip.
 
No football, No Training today. It was all about my daughter today. On this day 9/9/10 she was born.Invalid Link Removed
 
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