Weights up, scales down…

gphagan1 said:
Hope you guys have a great time at the concert. 😎👍
Click to expand...
Man it was a blast. Not a fan of Denver, but the red rocks amphitheater is one of the most stunning concert venues I could ever think of.

We got there way early and just walked around the park. It definitely was chillllly when the sun went down but was manageable with hoodies.
 
W2-D4

Warmups

Deadlift-
135x8
155x3
185x3
225x
8x3x225 - belt
245x1
1x2x275

Bench-close grip
45x10
135x5
150x3
3x8x150

BB RDL-
3x8x215

Lat pull down- underhand
4x8x110

Tricep rope pushdown-
2x15x40
2x12x40

Rope hammer curl-
2x12x40
2x10x40

Really happy with how fast deadlifts are moving.

Also got my cable machine. Nothing real crazy and it’s definitely light duty but will work for now and actually is great for tricep and biceps. Definitely suprised how smooth it is.
 
akboom87 said:
Man it was a blast. Not a fan of Denver, but the red rocks amphitheater is one of the most stunning concert venues I could ever think of.

We got there way early and just walked around the park. It definitely was chillllly when the sun went down but was manageable with hoodies.
Click to expand...
That’s great man….I’ve heard that Red Rocks is an awesome amphitheater to see a concert at.😎👍
 
MrKleen73 said:
Man your physique is really coming along. You have A LOT more muscle than you had when we worked together.
Click to expand...
I have more than once caught myself doing something like delt swings or something and thought "perfect ROM, perfect form, some day you might be doing this in a bro sesh with Chris and you want to impress him with your flawless form" lol

no homo
 
Was trying to post this last night but the fourms was having some issues.

W3-D1

Warmups

Squat-
45x10
135x5
185x5
205x5
225x2
245x2- belt
3x6x255

Squat- pause
3x5x205

BB RDL
135x5
4x10x185

Superset
Tricep rope pushdowns 4x12
Rope hammer curls 4x12

Sunday was odd not really sick but just didn’t feel great, Monday just felt a little drained.

So squats felt heavier then usual but made it through. On the flip side RDL felt super strong 😂
 
Looks like a very effective session! Love the arm add in at the end!
 
akboom87 said:
Well my arm work has severely lacked so now with the new cable machine I am able to get back at it. Skull crushers and BB curls take to much toll on my elbows.
Click to expand...
What cable machine did you get, I must have missed it.
 
akboom87 said:
I ended up with an Amazon cheapy. It was on sale and will work for now. Also have some rolly platforms made so I can slide it under the main frame and roll it out of the way.
Click to expand...
Nice! I have a Titan Cable tower, and am thinking of getting a second one to make a functional trainer for myself. I was also considering trying to make some sort of track system so I could move the towers in or out so I could do cable crossovers, or heavy 2 handed cable rows. Just having the tracks on a diagonal set up. I just haven't figured it out yet.
 
akboom87 said:
Well my arm work has severely lacked so now with the new cable machine I am able to get back at it. Skull crushers and BB curls take to much toll on my elbows.
Click to expand...
standing skull crushers are horrible on my elbows and have been since high school. laying on a flat bench doing the same movement with an ez bar curl is much better for me. however I usually do this instead:

1793718913834.webp


the X's are various places I will try to set the pin to change where the cable pull is coming from. usually that middle x is my sweet spot where I get a massive stretch on the tricep. I use the rope attachment instead of a solid bar attachment because it lets my hands change the shape of the rom a little to accomodate the elbows and still get a gnarly tricep pump. your new machine might let you figure out a variation of this....

when my elbows are flaring up I'll do a ton of light db work and it really seems to help a LOT after a couple weeks. I'm convinced my elbow issues are typically from GRIP more than anything. so lots of deadlifts can leave elbows sore about twice a year for a few weeks.
 
Dustin07 said:
standing skull crushers are horrible on my elbows and have been since high school. laying on a flat bench doing the same movement with an ez bar curl is much better for me. however I usually do this instead:

View attachment 264261

the X's are various places I will try to set the pin to change where the cable pull is coming from. usually that middle x is my sweet spot where I get a massive stretch on the tricep. I use the rope attachment instead of a solid bar attachment because it lets my hands change the shape of the rom a little to accomodate the elbows and still get a gnarly tricep pump. your new machine might let you figure out a variation of this....

when my elbows are flaring up I'll do a ton of light db work and it really seems to help a LOT after a couple weeks. I'm convinced my elbow issues are typically from GRIP more than anything. so lots of deadlifts can leave elbows sore about twice a year for a few weeks.
Click to expand...
See if you can find an ART guy for those elbows, ART works really well for that. Even if not, getting some sort of soft tissue / myofascial release will help. Even if you have to do it yourself. Dr Rusin has some videos on self myofascial release techniques on youtube that are helpful.

I actually do the cable OH Triceps ext exactly as you just said, when I do them. I put the pulley right about where that middle x is and lean forward a little.
 
MrKleen73 said:
See if you can find an ART guy for those elbows, ART works really well for that. Even if not, getting some sort of soft tissue / myofascial release will help. Even if you have to do it yourself. Dr Rusin has some videos on self myofascial release techniques on youtube that are helpful.
Click to expand...

its not a bad idea, typically if I do go get sports work done I save it to focus on my feet when making big cardio pushes. thats a life saver when the dogs are barking!

MrKleen73 said:
I actually do the cable OH Triceps ext exactly as you just said, when I do them. I put the pulley right about where that middle x is and lean forward a little.
Click to expand...
yeah my buddy likes it lower, I used to run it higher, and lately I've been compromising more in the middle but with the rope attachment and some forward lean you can figure out the ROM to make it spicy on the triceps but still not wreck the elbows too bad. if all the ropes are being used I'll use a straight bar and just train through the elbow pain, but it does put off that mild 'bruised' sensation during the movement.
 
Haven’t played with the overhead extensions on this machine in a little to tall for the pulley setup. But the rope pull downs have been fire especially when at the bottom flaring out and really flexing that tricep.
 
akboom87 said:
Haven’t played with the overhead extensions on this machine in a little to tall for the pulley setup. But the rope pull downs have been fire especially when at the bottom flaring out and really flexing that tricep.
Click to expand...
can you post a pic of your new toy? sometimes I step away from the machine a bit to keep it from rubbing against my head/neck/hat. on a lat pull down machine maybe there is a way to sit on the bench backwards to find that same rom? pull downs/push downs are solid. I do get something unique from the overhead extension though.

I always liked single hand pull downs too, with palm facing up towards the machine, you can face the machine straight on, or turn to your left, or turn to your right to hit different tricep heads in the ROM in my experience.
 
Dustin07 said:
can you post a pic of your new toy? sometimes I step away from the machine a bit to keep it from rubbing against my head/neck/hat. on a lat pull down machine maybe there is a way to sit on the bench backwards to find that same rom? pull downs/push downs are solid. I do get something unique from the overhead extension though.

I always liked single hand pull downs too, with palm facing up towards the machine, you can face the machine straight on, or turn to your left, or turn to your right to hit different tricep heads in the ROM in my experience.
Click to expand...
Yeah I’ll grab a pic tonight when I’m in the shop.
 
akboom87 said:
Haven’t played with the overhead extensions on this machine in a little to tall for the pulley setup. But the rope pull downs have been fire especially when at the bottom flaring out and really flexing that tricep.
Click to expand...
Get on your knees, or sit on your butt, that is what i do when the cables aren't adjustable enough for me.
 
You must log in or register to reply here.
Back
Top