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#1601 |
Have My Own Room
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Back day today. Nothing too exciting, good sets on pullup assist, t-bar, low row, and close grip lat pulldown.
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Formerly Malik23 |
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#1602 | |
i wish i was geRRy...
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I did a leg day for the first time in a few weeks today. Stiff-legged deads: 135 x 10, 185 x 8, 225 x 5, 225 x 6, 225 x 6 Squat: 135 x 12, 135 x 12 Box squat: 135 x 3, 185 x 3, 225 x 3 for 5 sets (more or less on the clock) Leg press: 6p x 10, 8p x 7, 10p x 5 for 3 sets That was it. I'm wobbly after not doing legs for a while. I like that feeling. ![]() |
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#1603 | |
Admiral Douchebag
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![]() I am off for my last workout until Monday....good thing too, between no days off in the gym this week and playoff hockey, I'm about spent. ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#1604 | |
i wish i was geRRy...
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#1605 | |||
I <3 Huy
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I got in 10.3 miles last night...first 3 miles sucked due to shin pains but once my body warmed up I was ok.. Tonight is another 5 miles and then some light weights.. ![]() ![]()
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I'm not antisocial, I just think people are stupid. |
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#1606 | |
Vaya Con Dios
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I was gambling in Havana I took a little risk Send lawyers, guns and money |
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#1607 | |
i wish i was geRRy...
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![]() True, semi-random story: Two guys who are always there when I'm there (and are generally pretty serious about their routines) have a lame leg day. Neither breaks parallel on squats. Neither gets a full ROM on leg press (maybe 6-8" of travel). They use the hams machine instead of just doing some stiff-legged deads or pullthroughs. It's mildly disappointing. Their other sessions are generally pretty good -- nice combo of back exercises, good chest and tri sets, etc. I keep meaning to introduce myself because I'd be happy to fill in if one was ever sick or whatever (since we have a very similar split). Anyway ... I'll probably |
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#1608 | |
Have My Own Room
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Formerly Malik23 |
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#1609 | |
i wish i was geRRy...
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![]() Shoulders/Bis/Traps Day today DB presses: 3 x 5 @ 45 Smith presses (seated): 3 x 5-6 @ 100 Cable rear delt raises: 10 @ 20/side, 6 @ 25/side, 9 @ 20/side Zemekone rear delt raises: 10 @ 45, 7 @ 55, 10 @ 45, 8 @ 45 Cable EZ bar curls: 3 x 10,9,8 @ 80 One-arm cable curls: 3 x 5,6,5 @ 30 (superset with the EZ curls with no rest) DB shrugs: 10 @ 55, 10 @ 65, 9 @ 65 BB shrugs: 3 x 10 @ 180 While last Friday was my first day trying shoulders since November, today was the first day really hitting them as hard as I could. My press numbers are close to what they used to be. My rear delts, though, have suffered something fierce. Granted, I was doing my rear delt exercises with as close to strict form as I could muster (even consulted the Arnold book before going in); regardless, the numbers are not at all where I should be if I want to be improving my bench or ever be doing pull-ups. ![]() Also, I decided on a 30ish day goal for myself: 185 1RM on the flat bench. I want to do this on my birthday (April 29th). Frank and Dave: if either of you has advice or a program to offer, please hook a bruddah up. ![]() Okay ... enough rambling from me. My body is wrecked after this week and I'm looking forward to the rest over the weekend. After a week of using NanoVapor, I'm not sure what to think. I never noticed the rush I got from WF. That said, I had one of the most intense weeks in the gym in a long time. So I'm still torn.... |
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#1610 |
Guest
Posts: n/a
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Okay, I gotta ask...
What's a Zemekone rear delt raise? |
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#1611 |
i wish i was geRRy...
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Go to the cable low-row machine. Put a rope on it (usually has a v-bar or straight bar on it). Grip the rope with an overhand grip -- this inside of your wrists will be facing each other and your thumbs will be pointing toward the weight stack. You know the metal piece in the middle of the two rope halves (the part hooked to the machine)? Well, the goal is to pull that to your nose. So your pulling back/up and out. At the top of the movement, your thumb tips are facing in to your nose at about the same level/height.
Try it once with a very very low weight so you can feel the movement and see how it hits your rear delts. If you pause for a second at the top, you can get a nice flex of your rear delts in and you definitely feel it. Does all of that make sense? |
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#1612 |
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Yeah. That makes lots of sense. I can imagine that it really works the delts. I'll try that on my next back/shoulder day. Thanks!
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#1613 | |
Have My Own Room
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Formerly Malik23 |
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#1614 | |
i wish i was geRRy...
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In terms of elbows, they are up and out -- probably a little higher than your wrists at the start position -- to pull the rope up to your face. BTW ... don't hit your nose too hard. ![]() |
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#1615 | |
Have My Own Room
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Formerly Malik23 |
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#1616 |
5 3 1
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Skipped gym today, went to the movies. Legs hopefully in the a.m. then benching on sunday. I hate it when my schedule gets messed up.
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" Hope is the first step on the road to disappointment. " |
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#1617 |
i wish i was geRRy...
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Took the weekend off for herfing and open house. My legs are STILL sore from Thursday; but at least I can walk mostly normal today.
![]() On the other hand... ...I had my BEST chest day EVER, today. ![]() ![]() Flat barbell: 100 x 10, 115 x 10, 135 x 6, 145 x 5, 155 x 3, 160 x 2, 165 x 1 (failed on #2 ... and had a spotter to save my ass) Incline barbell: 95 x 12, 115 x 8, 125 x 6,6,5 Dip machine: 200 x 10,9,8 Supersets of various triceps exercises to failure. PR #1: 165 bench PR #2: 125 for reps on incline PR #3: 200 for reps on dip machine I'm really celebrating PR #1 because it's a huge comeback after my injury (as is the incline, for which I couldn't do *just bar* a month ago). It also means I might just be able to reach 185 by my birthday. ![]() Good lifting to all!!! ![]() |
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#1618 |
Have My Own Room
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Did a full body on Saturday,
Squated 250x5 for 3 sets, new PR for me, Standing OH Press 115x5 3 sets Deads 185x5 new PR Then i went to spin with my GF yesterday. That class kicked my ass.
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Formerly Malik23 |
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#1619 | |
I <3 Huy
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Well the GF and I topped off our marathon training this weekend. Maxed out at 19miles and the next 2 weeks are for tapering down our running till the big day. We've been training since late Dec early Jan. ![]() Gonna hit some light weights tonight at the gym and prob loosen the legs up with some biking. Hope everyone had a great weekend.
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I'm not antisocial, I just think people are stupid. |
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#1620 |
Admiral Douchebag
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Back in the gym after taking a 3 day weekend off....hope y'all had great workout weekends.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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