Schredders summer training journal

One thing Id like to add is about the placement of the shrugs before rear delt exercises. When performing any rear delt exercises the traps can come into play in a big way so by fatiguing them beforehand this minimizes the amount of work they will try and do. So thats the reasoning behind that.
 
I woke up today to notice that since doing shouldesr yesterday my shoulders are pretty well the same size they were while I was at the gym actually working them. They hardly deflated at all which is unreal and pleasing.

So today was arm day and it was a great workout. I kept the weight moderate, even on the lighter side actually. All sets were straight sets. Seeing as though I haven't had an actual arm day in a while at this point any superset or drop sets are completely un necessary. It went like this.

BB curls 4 sets
Standing double arm cable curls 3 sets
Double arm incline DB curls 3 sets

Close grip BB press 4 sets
Cambered bar pushdowns 3 sets
Overhead DB extension 3 sets

Seated calve raises supersetted with BW raises on an incline platform 3 sets each (no rest between sets)

Something I tried today that I found very helpful to keep tension on the biceps and elbows and arms in the correct position was keeping my thumb on the same side of the bar as my fingers. this allowed me to keep my wrist more in line with my elbows and my elbows closer to my body without having them flare out, which is what you don't want.

Its a rest day tomorrow with some back work the following day.

Stay strong.
 
jupiterlocal said:
Do you not like DB for shrugs? Ive been experimenting with BB and then Drops sets with DB's. just curious
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I dont care for DB shrugs. I feel uneven doing them and i usually end up with a knot underneath my scapula if I do them. Also, i can get a much better squeeze and strech and I can feel my traps more with BB shrugs.

Another things with DB shrugs I find is it puts too much stress on the muscles in the sides of my neck, I dont like it.

So it either BB shrugs from the front or from the back. The only time ill have my hands at my side for a shrugging movement is in a machine or a short set like you see I did on my shoulder day.
 
Schredder said:
I dont care for DB shrugs. I feel uneven doing them and i usually end up with a knot underneath my scapula if I do them. Also, i can get a much better squeeze and strech and I can feel my traps more with BB shrugs.

Another things with DB shrugs I find is it puts too much stress on the muscles in the sides of my neck, I dont like it.

So it either BB shrugs from the front or from the back. The only time ill have my hands at my side for a shrugging movement is in a machine or a short set like you see I did on my shoulder day.
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you look down while doing or do you look straight ahead? I find BB shrugs are harder, but definately a better squeaze at the top when holding. Sorry for the hijack lol.
 
jupiterlocal said:
you look down while doing or do you look straight ahead? I find BB shrugs are harder, but definately a better squeaze at the top when holding. Sorry for the hijack lol.
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No hijack man, thats what I intended this thread for, to help. Any questions ask away. I look straight ahead with my shoulders pulled back and locked in place for the whole duration of the set. Dont look down during this movement, you could hurt your neck. Its not natural for you neck to be bent down like that. You always want tou spinal cord to be as straight and in line as possible. I also think where you grip the bar is essential too. You dont want to go too wide. You want your arms right at your side, touching you at all times.

Another thing too, when your pulling the weight up make sure you pull up AND back at the same time, not just up. And DEFINITELY not up and forward, you wont get a proper contraction.
 
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So like I said today is a rest day. The plan is to get in a little extra protein today to help with healing. Will most likely just be a shake on top of all my meals. But either way I stpeped on the scale today and it has been just shy of 2 weeks since I started and I weighed in at 236. So that a gain of 6lbs already!! Awesome. I predict very good gains coming with this cycle, gonna hit back tomorrow then it will be legs and a possible PM chest workout that same day but we will see how things go and how I feel.
 
Back attack today, and it went like this

Wide grip pull downs 4 sets
DB rows 3 sets
Supinated grip cambered bar cable rows
Db pullovers supersetted with bent over DB reverse flys 3 sets each
Narrowgrip pulldowns (sitting backwards) 3 sets
Widegrip high row machine supersetted with narrowgrip behind the neck pulldown 3 sets each

All movements were done with a 2 sec concentric and 2 sec eccentric and the narrow grip pulldowns and widegrip high rows had a 2 sec pause at contraction.

I had planned to do rack pulls today but after DB rows my lower back had such a pump in it there was no way that was going to happen. So that's a wrap for today. Back at it tomorrow with a leg blast. Stay tuned for that, its going to be a good one.

SCHREDDERS TIP OF THE DAY..............

YOU WANNA GET BIG?!?!?!?! MAKE SURE TO TURN THIS SONG UP TO VOLUME 11 ON YOUR HEAD PHONES


AND EAT YOUR DAMN CARBOHYRATES PEOPLE!!!!!!
 
snowpatrol123 said:
Back day for me tmr, I may just use yours as a template to switch things up :D
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I think youll like it brother, its a fun one to do and the pump is great with all that tension from the machines. The narrow grip behind the head pulldown should optimally be done with a rope as the purpose of this exercise is to target traps, rear delt and the upper back as a whole. But, I had to do it with the straight bar because some chick moved in on my rope set up and STOLE IT, LOL! Was too lazy at this point to even care or to get another rope so I used a straight bar that was already set up.
 
Schredder said:
No hijack man, thats what I intended this thread for, to help. Any questions ask away. I look straight ahead with my shoulders pulled back and locked in place for the whole duration of the set. Dont look down during this movement, you could hurt your neck. Its not natural for you neck to be bent down like that. You always want tou spinal cord to be as straight and in line as possible. I also think where you grip the bar is essential too. You dont want to go too wide. You want your arms right at your side, touching you at all times.

Another thing too, when your pulling the weight up make sure you pull up AND back at the same time, not just up. And DEFINITELY not up and forward, you wont get a proper contraction.
Click to expand...

See I never asked, I have seen both ways and always done head down,
tomorrow is delts, traps and arms and going to try it, thanks man!
 
Legs got hit in a BIG way today. It was a great workout. But, halfway through my hamstrings locked up on me which was very painful. I has to stop and stretch and hold that stretch for about 5 mins for it to go away, and then it happened again once I was finished. Ive had this happen once before and it sucks. Not to sure why this happened, I had 1.5 gallons of water before I went to train along with two bananas so who knows. What it could be is the insane mind muscle connection I seem to be having lately, its almost to a point where if I contract to hard I can lock the muscle up, I have never experienced such a strong 'feel' for the muscle Im training as I do now. Is the Dbol contributing to that? Possibly. Either way this is what the workout looked like.

Squats 4 sets. Last set was a drop/rest pause set. (For these I had my heels elevated on a 25lb plate)

Leg press 4 sets. First 3 sets were 12 reps a piece, the first rep was a 10 sec push up and the next 3 reps were pump reps then a 10 sec push then 3 more pumps reps then that once again for a total of 12 reps. Last set was a NOS set, 4 drops 5 reps each. (Narrow stance, knees were a fist width apart)

Leg extensions 3 sets 5 sec negatives and explosive positives (as hard as I could push).

Plate loaded kneeling leg curl 4 sets normal reps.

SLDL with DBs 4 sets normal reps last set again was a NOS set.

Seated single leg HS calf presses supersetted with my heel on the machine and pushing with my heal to work the front of the calf, 3 sets each.

Seated calf raises 3 rest pause sets supersetted with BW raises on and incline platform.

And that's a wrap for today. Keep and eye out tomorrow for some outside the box thinking. Ive got something cool planned.

SCHREDDERS TIP OF THE DAY...WHEN SQUATTING, DO NOT FOCUS ON PUSHING THE WEIGHT UP, RATHER FOCUS ON PUSHING THE GROUND AWAY FROM YOU.
 
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Today I want to post up my diet for you guys so with each meal I eat I will update this post! This is roughly what I eat on a daily basis I don't usually weigh my food, I just eyeball it depending on how hungry I am. I will add up macros and give a daily total at the end. the number will be give or take a little bit though.

Meal 1. A shake that included
1 cup egg whites
1 cup milk
1 cup oats
1/2 cup frozen mango
1/2 cottage cheese
1/2 cup strawberry banana yogurt
1tbsp olive oil
Protein: 66 Fat: 27 Carbs: 126 Cals: 960

Meal 2. Roughly 7oz boneless skinless chicken breast
Roughly 10oz Yam
1 Banana
Protein: 65 Fat: 7 Carbs: 95 Cals: 686

Off to train now and will consume 15g of BCAA while I train and powdered Gatorade
BCAA: 10 cals Gatorade: 50g of carbs total cals: 200

Meal 3 PWO
2 packs of ramen noodles
2 scoops Isolate
Protein: 74 Fat: 24 Carbs: 121 Cals: 990

Meal 4. 1 can of tuna
1 box of Kraft mac and cheese
1 avocado
Protein: 50 Fat:23 Carbs:154 Cals: 910

Meal 5. Isolate shake w/ 2 tbsp. of PB
Protein: 33 Fat: 16 Carbs: 6 Cals: 315

This is fairly normal nutrition for me for each day, but like I said I may eat a little more and I may eat a little less depending on how hungry I am. I do not force feed myself. My last meal is usually a whole meal (usually ground beef, whole eggs, and broccoli) but Im not in the mood for that so shake and PB it is. I don't eat many veggies as I find all they do is make me bloated and make me feel like crap.

Daily macro intake is as follows

Protein: 288 Fat: 97 Carbs: 503 Cals: 3861
 
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So what does a typical chest workout look like? A bunch of presses follow by some flys and stuff usually. So I decided to think outside the box today and switch that right up and start with a bunch of flys and stuff then move into presses. It worked out very well, I shocked the muscles of course because Ive never done this and the burn and pump were awesome due to some supersets and bands and whatnot. Here we go.....

Cable flys 4 sets with a drop on the last set

Decline DB flys (this is a variation of a normal fly, almost like a pullover/fly. Arm starts out and above the head with palms facing back then pulling the weight in and over the chest while rotating wrists in) 4 sets

DB pullover supersetted with incline DB flys 3 sets

Super incline HS w/ bands 3 rest pause set (very slow down exploding up)

Flat bench 3 rest pause sets (very slow up and down)

DB side laterals 4 sets

Dip machine 3 sets

Overhead DB extension 3 sets

Cambered bar pushdowns 3 triple sets (stance started out away from the cable then I took one step in and then another step in 10 reps at each position)

Leg press calf raises 4 sets

Seated calf raise (10 reps 10 sec rest 20 reps 20 sec rest 30 reps 30 sec rest 40 reps)

And that's all she wrote for today, if you guys want to try something new I suggest giving this a shot, you will be impressed! Until tomorrow.
 
Weight is 238 today, up another couple lbs. And I gotta say Dbol has got to be one of the best compounds around, without a doubt. Been a few years since Ive ran it and I forgot how awesome this stuff is. Aside from the retarded pumps in the gym and visual growth after literally EVERY workout, the sense of well being and enhanced mood on this stuff is better than any other compound provides you. Test and Mast are fantastic for this but Dbol, man, nothing even comes close. Im even sleeping better to.

I still have veins and striations in my muscle and abs are still visible so water retention, although there, I suspect isn't as bad as I was thinking it was going to be. We will see once I drop it what happens but for now all is good. Im gonna train back again today its been a few days and I feel like it needs a pump so its going to get one, along with some bis and of course calfs. Calfs EVERYDAY!!!!
 
Today I was really only due to hit my biceps but I figured if I was doing that I may as well hit some back too. I had just train back 3 days ago so this time around I went light and focus on getting a good stretch and a good squeeze and it turned out pretty good. Most sets were rest pause sets where I really focused on engaging the muscle FIRST before I started moving. Also seeing as though I hit chest yesterday doing back today would allow my to stretch the pecs out during each exercise. I felt a little spent so I decided to skip on calfs for today.

HS row (the one where you pull back and up) 4 sets w/ a drop on the last set
HS MTS low row 3 sets
DB row 3 sets
WG behind the neck pulldown 3 sets
BB shrugs behind the back
Seated reverse DB flys 3 sets

BB curls 3 sets
Concentration curls 3 sets
Machine curls 3 sets

No rest pause on biceps, only back exercises. The idea was that I pretty much hit rest pauses on biceps with my back exercises so the direct bicep work was more for a pump than anything.
 
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Schredder said:
Today I was really only due to hit my biceps but I figured if I was doping that I may as well hit some back too. I had just train back 3 days ago so this time around I went light and focus on getting a good stretch and a good squeeze and it turned out pretty good. Most sets were rest pause sets where I really focused on engaging the muscle FIRST before I started moving. Also seeing as though I hot chest yesterday doing back today would allow my to stretch the pecs out during each exercise. I felt a little spent so I decided to skip on calfs for today.

HS row (the one where you pull back and up) 4 sets w/ a drop on the last set
HS MTS low row 3 sets
DB row 3 sets
WG behind the neck pulldown 3 sets
BB shrugs behind the back
Seated reverse DB flys 3 sets

BB curls 3 sets
Concentration curls 3 sets
Machine curls 3 sets

No rest pause on biceps, only back exercises. The idea was that I pretty much hit rest pauses on biceps with my back exercises so the direct bicep work was more for a pump than anything.
Click to expand...

We train very similar buddy, I'd love a workout with you, I think it would be a blast!
 
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