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Back and shoulders
Steadily gaining more quality weight, slowly this time. Went heavier then I should have on the hammer strength rows. With my left shoulder having some strain. Wrist wasnt bad today with the exercises I used.
First time doing any type of real shoulder press in a while. First time on that machine in a very long time. Maxed it out for some reps. Was the only set worth filming. Had some assistance this time to film it. For some reason presses dont seem to fuck with my shoulder joints too much. Rowing is a bigger issue lately.
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(221 lbs after small meal)
Iso Lateral High Row Hammer strength
180x25 (fast reps)
into
270x15 (slow with holds)
without rest
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360x8 (holds)
360x8 (holds)
410x10 (fast)
460x8 (fast)
460x5 (fast, had to keep an eye on shoulder strain)
270x10 (holds, shoulder acting up)
Cybex Pin loaded Lat Pull (close grip palms facing)
130x20 (long holds warm up)
170x20 (same)
225x15 (same)
265x12 (same)
285x8 (same. , didnt go heavy with left shoulder acting up)
Wide grip on same machine (wide grip palms facing front)
165x15 (long holds, shoulder acting up)
Iso Lateral Hammer Strength Shoulder Press (long time since doing shoulder work directly)
90x30
180x30
270x20
320x12
360x8
380x8 1/2 (this was as heavy as I could go without putting bars through the plates and ropes. The ten fell off as is during the 8th rep)
270x25
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Arms
(222 lbs after 2 meals)
Just some volume training for arms, focused more on contractions and getting blood in them. Little rest between sets. Arms are back at 19 inches cold. Should be back to 19 1/2 in the coming weeks:
Straight bar cable curl
90x20 (fucks with wrists)
Curved Bar cable curl
110x20
into
45x13 alternating db curls
no rest
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140x20
into
45x8 (alt db)
no rest
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160x12
into
45x6 (alt db)
no rest
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180x10
into
50x6 (same)
no rest
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30 or 50 x12 (illegible) (alt db)
back to curved bar cable curl
190x10
into
40x10 alt db curl
no rest
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DB Hammer curl
50x10
cambered bar freeweight curl
90x7 (fucks with wrists)
double bicep style cable curl
70x20
db hammer curl
45x15
db style cable curl
80x15
80x15
80x15
alt db curl
40x11
Curved Bar cable pressdown (strict style)
70x70
130x40
150x35 (warms not to failure)
225x20
225x12
190x29
Alt db curl
45x10
iinto
45x5
no rest
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alt db curl
30x15
into
30x15
no rest (concentrating on slow good contractions and little rest between)
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back to curved bar pressdowns
dropset: no rest between sets
190x15
170x15
150x7
140x7
130x7
120x7
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alt db curl
40x13
into
40x3 hammer curl
no rest
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Shorter curved bar pressdown
70x25
150x15
190x9 (taking easy on wrist at this point)
alt db curl
35x12
Video of 225x20 cable pressdown (best was 260x20+ but gives an idea of form used. Weird angle but was best I could get stacking phone on dumbbells and bench)
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To all you fuckin lurkers. About to hit some chest. Will attempt to hit some records most likely on the incline hammers. 410x18 , 450x14, 500x6-7, 520x5, would all be records I believe. Will do less pre exhaustion this time. See how shit feels. Should have some more video. The later sets are never fresh but I like to tear my chest up before hitting the heavier sets, to do more damage.
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Chest and shoulders
Some more PR's on the hammer strength inclines today. Hit some light shoulders after chest. Upright rows werent as bad on shoulders and wrists after all the previous chest work, so will likely hit shoulders with chest again. I will try to hit shoulders again heavier on my back day as well.
Weight coming up slowly and more quality this time. I kept the reps low on the initial few warm up sets instead of hitting them to failure. So i was less pre exhausted. 410 has gotten way too light with hitting it for 20 reps today. So I may cut the reps down on that set and hit it as a lower rep warm up, save my strength for the heavier weights, now that Im repping 6 plates. Id rather build strength on the heavier sets and do more damage to the chest. Seeing how my shoulders feel, but once I get in the gym it rarely matters.Can never train light
450x20 should come very soon, if I dont abuse the pre exhaustion and if shoulders remain decent. Maybe next week:
(224 lbs after previous nights meals at LA FITNESS scale)
Incline Hammer Strength press
180x40 (constant tension style, warm up)
270x20 (same)
410x20 (ballistic 3/4 reps. PR)
450x15 (same. PR)
500x8 (same. PR)
540x2 1/2 (same. PR. Time to cut back the reps on previous sets and increase reps on these)
570x3/4 (fail)
500x4 1/2
450x11
Dropset: (no rest til line)
450x8
360x10
270x8
180x10
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180x40
180x25
Hammer Strength Iso Lateral Shoulder Press (some light presses)
180x20
270x18
320x6
270x15
Upright Cable Rows
110x30
140x25
160x20
190x15
Dropset (no rest til line)
190x15
170x10
150x10
130x10
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130x25
170x15
Light but a good way to get some trap stimulation. Havent been able to hit traps directly in many months.
Videos are uploading and will be posted below
450x15 video came out off angle but the other main sets are there
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Nice lifts. Did you take bands and wrap the plates so they do not fall off ? Looks like you got the camera working good on the phone.Comment
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Originally posted by ChromeHearts View Post
Appreciate that shit
Finally figured out how to directly transfer the files from the phone without emailing. For some reason I could not get the videos to show up before but now its no problem.
I use my old knee wraps whenever I need to overload machines. They help so that the end plates dont fall off. Most hammer strength machines are really only meant to hold 5 plates a side. With back I have gone up to 7 plates. I would use ropes back then and various tricep bars or rods through the plates. As you can see in my 570 fail vid. I have a 10 and a 5 hanging off the straight tricep bars. With stacks I just use pins and hang the plates off of those.
My focus has been more size lately, but I can never restrain myself once I get into the gym. Only if its absolutely neccesary. During periods like that its sometimes better I dont enter the gym. Its not in me to restrain.
Will likely try for 450x20 next week by cutting pre exhaustion down. Then maybe cut that set down in reps and make it a warm up and focus more on the 500 plus sets. Depending how shoulders feel.
KEEP KILLIN THAT SHIT!!Comment
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Chest and few sets shoulders
FLU TRAINING
Trained only once last week. Twisted my neck and shoulder from heavy pressing and sleeping wrong plus got hit with the flu. Didnt eat for several days, hardly anything. Couldnt sleep from breathing issues until the third day. Didnt lose too much weight.
Still have the flu as it hit my stomach midway thru this session. So breathing is still off with mucus and light headed. Took some nightime cough medicine before my stimulants to counteract the phlegm somewhat. Lightheaded etc.
This week off was actually beneficial. This is the first time ive been able to hit smith machine inclines again in a few months (I believe). My wrist felt much better. My right pectoral popped on the 390 sets on smith inclines. I should have held back but not doing them in a while, I was having too much fun. A few PRs. Not bad for not having done the movement in a while. The warm ups felt good on my wrist, but my pec tends to pop when I rep 315 lately on there. Usually around 15 reps. Not this time, but when I got to 390 it did. So I went very light on Hammer strength inclines , then a few sets of delts and the virus was fucking with my stomach.
The low volume is good today. More rest for my joints anyway:
(221 lbs after 2 meals Powerhouse)
Incline Smith Machine Presses (constant tension style)
135x30 warm
225x20 warm
275x20 warm
315x19 (PR. Wrist and pec still feeling good at this point)
365x5 (Held back somewhat, plus had some dizziness. Didnt want to push my luck too much with strains)
390x3 (Got a little too fired up and decided to put some weight on the bar. Pec popped a little around the last rep I believe)
(videos are uploading below. First time filming these hard to get a good angle)
Hammer Strength Incline (constant tension style. Super light with right pec strained)
180x30-40
270x15
320x10 (too much pec strain , cut these short)
Iso Shoulder Press Hammer Strength (lightheaded by this point)
160x20
300x10
350x12
Too light headed to push that shit hard, and virus hit stomach by this point. Will return in a few days of rest to KILL some back most likely. Try to heal my wrist further and flu virus.
KILL THAT SHIT
Uploading vidsComment
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Difficult to get a good angle on these for filming
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