Schredders summer training journal

[Southernfish]

Shoulders by themselves today, which doesnt happen too often. Did to super high reps today, I stuck with a 12-10-8 rep scheme. Why? I dunno, I just felt that's what I wanted to do today. Went down to 6 reps on the DB press.

DB press 4 working sets with 2 drops on last set
3 sets of DB front raises
4 sets of cable side lateral raises
Reverse pec deck 3 sets
Face pulls for 3 sets
WG upright rows for 3 sets

I don't tend to get to fancy with stuff on shoulder day. They grow easily and I can hardly stand the pain of the pump in them as it is. All my muscle get a painful pump but NOTHING like shoulders, its quite unreal actually.

Had a hefty McDonalds cheat afterwards!! Been a few months since I hit the 'ol drive through so had a Big Mac, 2 Bacon double cheese burgers, a large fry and a large regular Coke. I tell you what, when you don't have McDs very often it sure does taste good....shit man.

Until tmrw.......................Leg day

 

[bigben66]

I see you threw in the WG Upright Row bud...

I've used this the last few weeks as a finisher (mainly because I can't do presses right now)

I was surprised at how much of a pump I got from it

 

[bigben66]

I did this to fatigue the trap so they would have less of a chance taking over in the following back movements.

Ah man, that is awesome thinking... Definitely incorporating this method!

 

[Southernfish]

I see you threw in the WG Upright Row bud...

I've used this the last few weeks as a finisher (mainly because I can't do presses right now)

I was surprised at how much of a pump I got from it

Ya upright rows are deadly man. I actually never used to do them, only recently Ive started to incorporate them into my routines. Ill vary my grips but the wider the better it seems, although that does put some strain on my wrists which I don't really like. Sometimes Ill do them on the smith or cables too.

Ah man, that is awesome thinking... Definitely incorporating this method!

This actually worked really good. And I was surprised at how much strength I DIDNT lose. Its a great way to bring up traps if theyre lagging too.

 

[snowpatrol123]

I've always avoided upright rows because my shoulders were a bit jacked up when I started lifting

Careful rehab & exercising they're fine now but didn't want to aggravate them and remembered a few people saying that's a bad 'biomechanical' movement

Any thoughts?

 

[Mrrippedzilla]

I'm one of those people that think its a bad biomechanical movement depending on how far you raise the bar and where your grip is...

I teach people to NOT raise the elbows past the shoulders - so the top of the move should be elbows in line with shoulders and no more - as well as having a shoulder wide grip.
Its when you start skyrocketing your elbows way past your shoulders with a silly narrow grip that you run into problems as you start progressing, and this is what most people do.

I personally prefer a properly done lateral raise over the upright row anyway. More biomechanically friendly, hits the exact same muscles, allows maximum TUT...come to think of it the lateral raise might be the most underrated move of all

 

[bigben66]

I'd second the lateral raise promotion... I've doubled up on all lateral movements since I've had to take presses out of the equation, my shoulders have definitely grown because of this.

 

[Southernfish]

I'm one of those people that think its a bad biomechanical movement depending on how far you raise the bar and where your grip is...

I teach people to NOT raise the elbows past the shoulders - so the top of the move should be elbows in line with shoulders and no more - as well as having a shoulder wide grip.
Its when you start skyrocketing your elbows way past your shoulders with a silly narrow grip that you run into problems as you start progressing, and this is what most people do.

I personally prefer a properly done lateral raise over the upright row anyway. More biomechanically friendly, hits the exact same muscles, allows maximum TUT...come to think of it the lateral raise might be the most underrated move of all

Only reason why I started soing them is forbsomething different. I do agree 100% on the how far you raise them up point you make. I go elbow no higher than shoulders, if that.

Side laterals ARE far superior and actually one of my favorite exercises to do, i prefer DBs but like cables to.

You what also is a complete retarded machine? Is the side lateral machine where you sit and have your forearms on the pads. I dont know if any of you guys use that but thatachine is SUPER hard on the rotator cuff I find.

 

[Mrrippedzilla]

You what also is a complete retarded machine? Is the side lateral machine where you sit and have your forearms on the pads. I dont know if any of you guys use that but thatachine is SUPER hard on the rotator cuff I find.

Although I personally never use it, I have had some clients get pretty good results from the machine. My conclusion is that it depends on the machine quality.

You want one where the weight is just above the elbow and technically you should be leaning in slightly, traps relaxed with shoulder elevation (up) but not abduction (out). Some machines are built poorly and as a result lead to the problems your talking about.

 

[Southernfish]

There was one at Metroflex gym, now ive never personally seen it, only in videos. But, it jad long arms and a stack of weight youd put a pin in and you started the movement down by your side, then raising up. That one looks like itd be pretty useful IMO.

 

[carverelli]

I'm one of those people that think its a bad biomechanical movement depending on how far you raise the bar and where your grip is...

I teach people to NOT raise the elbows past the shoulders - so the top of the move should be elbows in line with shoulders and no more - as well as having a shoulder wide grip.
Its when you start skyrocketing your elbows way past your shoulders with a silly narrow grip that you run into problems as you start progressing, and this is what most people do.

I personally prefer a properly done lateral raise over the upright row anyway. More biomechanically friendly, hits the exact same muscles, allows maximum TUT...come to think of it the lateral raise might be the most underrated move of all

I like to superset them with very little rest

 

[Ziegler]

I like to superset them with very little rest

Lately I've been supersetting everything with little rest light weight and high repetition. I don't even go by numbers I go by minutes. I get great results from riding a bike my whole body looks good for days after a long bike ride. So why not do something similar with the upper body. I sit there with light weight and reverse curls for 5 minutes. Then straight into french curls for five minutes rest 5 minutes and repeat. Same thing on the forearms. Hell I've done supersets of benchpress and seated row combos. Even squat and military press combos. I love supersets and high reps I get a runners high from it. Even at 45 I get arrogant in the gymnasium after supersets of high reps. Looking in the mirror loud grunting an occasional fuck ya this and that. Head phones on singing old metallica songs out loud. I dgaf if I'm old and a little chunky I'm fucking pumped up man and I'm ready to kick some ass.

 

[Southernfish]

Legs yesterday. Went heavy for this session.

Hack Squats 5 sets with 2 drops on the last sets and on the last drop was a rest pause set
A different hack squat facing backwards on the machine 4 sets
Leg extensions 4 sets

Kneeling hamstring curls 4 sets
DB SLDL 4 sets

Abductor superset with Adductor 3 sets of each

Calfs on the legs press 4 sets last sets was a quad drop with a rest pause on last drop.

Chest today.

 

[Southernfish]

Lately I've been supersetting everything with little rest light weight and high repetition. I don't even go by numbers I go by minutes. I get great results from riding a bike my whole body looks good for days after a long bike ride. So why not do something similar with the upper body. I sit there with light weight and reverse curls for 5 minutes. Then straight into french curls for five minutes rest 5 minutes and repeat. Same thing on the forearms. Hell I've done supersets of benchpress and seated row combos. Even squat and military press combos. I love supersets and high reps I get a runners high from it. Even at 45 I get arrogant in the gymnasium after supersets of high reps. Looking in the mirror loud grunting an occasional fuck ya this and that. Head phones on singing old metallica songs out loud. I dgaf if I'm old and a little chunky I'm fucking pumped up man and I'm ready to kick some ass.

What does this achieve exactly?

 

[bigben66]

Lately I've been supersetting everything with little rest light weight and high repetition. I don't even go by numbers I go by minutes. I get great results from riding a bike my whole body looks good for days after a long bike ride. So why not do something similar with the upper body. I sit there with light weight and reverse curls for 5 minutes. Then straight into french curls for five minutes rest 5 minutes and repeat. Same thing on the forearms. Hell I've done supersets of benchpress and seated row combos. Even squat and military press combos. I love supersets and high reps I get a runners high from it. Even at 45 I get arrogant in the gymnasium after supersets of high reps. Looking in the mirror loud grunting an occasional fuck ya this and that. Head phones on singing old metallica songs out loud. I dgaf if I'm old and a little chunky I'm fucking pumped up man and I'm ready to kick some ass.

You sound like an absolute tool to be fair!

 

[Milton]

You sound like an absolute tool to be fair!

tool for what?

 

[Southernfish]

Chest and biceps today. Great workout, Great pump as always, felt pretty strong. Just did a mix up of chest no real plan in mind just did what I did as I went. I put some weights down today so you guys can have an idea of what Im lifting. All exercises performed with perfect form, no cheating, no half rep shit. No jerking weight around, slow negatives, hard contractions and doing whats supposed to be done. Shoes laced, headphones on, volume to max push through the change room door and lets roll......

Flat bench on smith machine, 5 sets, worked up to 3 plates a side. Last set was 3 plates a side for 8, 2 plates a side for 8, 1 plate a side for 8 rest pause reps.

Cable flys 4 sets worked up to 70lbs a side for 15 reps

DB pullovers 3 sets 85lb DB superset with a press with the same DB also 3 sets 12 reps a set

MTS incline press 3 sets worked up to 80lbs a side for 10 reps

MTS bicep curl machine 4 sets 20 reps a set worked up to 70 lbs a side

Incline DB curls 3 sets 12 reps a set 30lb DBs

Hammer curls 3 sets 15 reps a set also with 30lb DBs

Soaked in sweat, blood flow at max, pulse able to be seen in the veins in my forearms. Grab my gym bag, pop my shades on and with barely a grip to hold it as my arms are so pumped, push the door to the gym open and walk out into the sun.

 

[Ziegler]

What does this achieve exactly?

I have a fierce intense fire burning inside of me there is just so much that wants to explode. Sometimes the norm the standard issue the simple and easy becomes mundane. When I show up to the gym I don't care about anybody or anything accept for me and myself and my mission. Because I am the king. I have been doing this since I was a child what you see is what you get. This is not a show this is not an act I am that guy. Go ahead and scoff at it while deep down inside you know I'm charismatic. In the gym I'm the boss I don't care who you are how big how ripped you are or how much you can lift. You do what your gunna do I do what I'm gunna do. Its the gymnasium not a library I won't hush for you. Not directed at you shredder just the people that wanna hate cause I'm doin it my way.

 

[bigben66]

I have a fierce intense fire burning inside of me there is just so much that wants to explode. Sometimes the norm the standard issue the simple and easy becomes mundane. When I show up to the gym I don't care about anybody or anything accept for me and myself and my mission. Because I am the king. I have been doing this since I was a child what you see is what you get. This is not a show this is not an act I am that guy. Go ahead and scoff at it while deep down inside you know I'm charismatic. In the gym I'm the boss I don't care who you are how big how ripped you are or how much you can lift. You do what your gunna do I do what I'm gunna do. Its the gymnasium not a library I won't hush for you. Not directed at you shredder just the people that wanna hate cause I'm doin it my way.

See this is what I don't get... why do you feel the need to treat the gym like a battleground, while you're going around lifting your light weights for 5 min long sets?
My training partner is an absolute monster, he does textbook side laterals with 30kg dumbells, when he wants to he benches 220kg for reps without breaking sweat, he squats for fun, and a lot of weight at that, he listens to hardcore metal and he could kill me with one hand... BUT, and this is the important bit that you just don't seem to get. He is an absolute gentleman. He has perfect gym etiquette, he helps people, he spots people, he doesn't walk round the gym like a total moron.
Oh, I totally get that you need to get 'up' for a workout, and attack shit with purpose - but why you have to cross that whole line of not caring what other gym members think, or the fact that you are putting them off their workouts with your creepy mannerisms, that I don't get.
I was always raised that it costs nothing to be nice, and that includes in the gym when I'm getting my gains.

You wouldn't last 5mins in my gym - and that's a fact. We wouldn't tolerate you.

Sorry Schredder for ranting on your thread - but I had to say this.

 

[snowpatrol123]

(...)

it costs nothing to be nice, and that includes in the gym (...)

THIS. I'm pretty big and lean now, and have always been relatively tall so I could go around flaring my lats and yelling & doubt anyone would really "call me" on it, but why diminish the quality of others' workout/leisure time? It's free for me to keep my headphones in, enjoy my music silently and *maybe* grunt on the last rep or two under my breath. If you need to yell to psych yourself up...well you don't, so figure it out.