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About to hit arms. Im only concerned with contraction and pump today. Minimal rest and just blow the arms out. My elbow tendons require switching shit up for now.
Kill That Shit
Kill That Shit
The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Arms
Light and mid volume. Time limitations. Only an hour and 45 mins to train.
Elbow joints had some pain as usual but not as bad as last week. Kept rest periods low and just went for pump and contraction.
234 lbs after meal (this scale usually has me 3 lbs lighter)
Pressdowns with Curved Bar w/ Elongated parallel handles (not the usual bar)
KILOGRAMS unless otherwise noted for all pressdowns
no rest til line
35x100
72x30
95x10 (210 lb stack)
----------------
No rest til line
300 lbs x 6 (seemed to be some friction as usual at this location, with plates pinned on the stack, but not as bad as somedays. Makes it harder)
255 lbs x 6
95x10 (kilos again)
72x5
65x10
-------
Didnt hit failure today with triceps too often, mostly based on how inner elbows felt.
No rest til line
300 lbs x 3
255 lbs x 5
95x10
72x10
65x10
--------------
Straight Bar Pressdowns
no rest til line
65x25
95x10
-----------
Same
95x15
72x10
65x10
--------
Lots of reps locked out and held as well, sometimes for several seconds, Mixed
V Bar Pressdowns
no rest til line
65x20
95x5
------------------
no rest til line
95x10
72x10
65x15
-----------------
Vertical Straight Bar Pressdowns (Single arm handle)
no rest til line
alternating sides, 10 reps at a time
25x10 (still kilos)
25x10
25x10
25x10
2 full sets. I count both arms as 1 set. Was not feeling these in triceps hardly at all, so changed movements
Curved Bar Pressdowns (found this bar)
no rest til line
95x15
72x15
65x15
---------------
Alternating Dumbbell Curls
no rest til line
35x15
55x5
---------
Everything very strict today and often slow with holds at top of movements. Mixed. Havent been using much ballistics with arm training for a long time now.
Alternating Dumbbell Curls with reverse curl negative
no rest til line
65x2
60x3
50x3
----------
May have been 3,2,3 , the reps, but wasnt certain. Didnt matter since this is a fast paced day.
Incline Dumbbell Curls (one arm at a time)
Done in 5 rep increments. 5 reps on right arm, then 5 reps on left arm, etc, without rest
Slow with holds at top
40x20 (5 on right, 5 on left, etc, to 20)
Same thing again
40x15
Alternating DB curls with reverse curl negatives
no rest til line
60x5
50x5
80x10 (Cambered bar drag curl)
--------
Alternating Dumbbell Curls
no rest til line
70x3
60x2
50x5
--------
Cambered Bar Drag Curl
no rest til line
110x5
90x5
80x5
----------
Spider Curls (using incline bench for chest support, arms hang down and curl)
50x10
Gym closed, had to cut it short. Good enough for today.
KILL THAT SHIT
Light and mid volume. Time limitations. Only an hour and 45 mins to train.
Elbow joints had some pain as usual but not as bad as last week. Kept rest periods low and just went for pump and contraction.
234 lbs after meal (this scale usually has me 3 lbs lighter)
Pressdowns with Curved Bar w/ Elongated parallel handles (not the usual bar)
KILOGRAMS unless otherwise noted for all pressdowns
no rest til line
35x100
72x30
95x10 (210 lb stack)
----------------
No rest til line
300 lbs x 6 (seemed to be some friction as usual at this location, with plates pinned on the stack, but not as bad as somedays. Makes it harder)
255 lbs x 6
95x10 (kilos again)
72x5
65x10
-------
Didnt hit failure today with triceps too often, mostly based on how inner elbows felt.
No rest til line
300 lbs x 3
255 lbs x 5
95x10
72x10
65x10
--------------
Straight Bar Pressdowns
no rest til line
65x25
95x10
-----------
Same
95x15
72x10
65x10
--------
Lots of reps locked out and held as well, sometimes for several seconds, Mixed
V Bar Pressdowns
no rest til line
65x20
95x5
------------------
no rest til line
95x10
72x10
65x15
-----------------
Vertical Straight Bar Pressdowns (Single arm handle)
no rest til line
alternating sides, 10 reps at a time
25x10 (still kilos)
25x10
25x10
25x10
2 full sets. I count both arms as 1 set. Was not feeling these in triceps hardly at all, so changed movements
Curved Bar Pressdowns (found this bar)
no rest til line
95x15
72x15
65x15
---------------
Alternating Dumbbell Curls
no rest til line
35x15
55x5
---------
Everything very strict today and often slow with holds at top of movements. Mixed. Havent been using much ballistics with arm training for a long time now.
Alternating Dumbbell Curls with reverse curl negative
no rest til line
65x2
60x3
50x3
----------
May have been 3,2,3 , the reps, but wasnt certain. Didnt matter since this is a fast paced day.
Incline Dumbbell Curls (one arm at a time)
Done in 5 rep increments. 5 reps on right arm, then 5 reps on left arm, etc, without rest
Slow with holds at top
40x20 (5 on right, 5 on left, etc, to 20)
Same thing again
40x15
Alternating DB curls with reverse curl negatives
no rest til line
60x5
50x5
80x10 (Cambered bar drag curl)
--------
Alternating Dumbbell Curls
no rest til line
70x3
60x2
50x5
--------
Cambered Bar Drag Curl
no rest til line
110x5
90x5
80x5
----------
Spider Curls (using incline bench for chest support, arms hang down and curl)
50x10
Gym closed, had to cut it short. Good enough for today.
KILL THAT SHIT
Largest arm is back at 19 1/2 inches cold. Arms have ranged between high 18s to 19 1/2 since 2012. Have yet to grow beyond that point cold. 20 with a full arm pump in gym. Everything except arms has grown , measurement wise, since. Though I am leaner than I was when I first hit 19 1/2 in 2012, very sloppy. Without any major breaks they should be able to grow.
KILL THAT SHIT
KILL THAT SHIT
Back,Delts,Rear Delts (trap focused laterals, standard side laterals with holds, overhead pressing)
Very light for the back portion but good contractions. For the overhead pressing I hit a few PRs with 270x50 ,360x23 and 410x8 on the hammer strength shoulder press. I didnt film the 270 set since I didnt expect much from it. With the heavy pre exhaustion. Dont always know until I hit shit, but have been training shoulders twice a week , so they dont get alot of recovery.
Seem to be growing again. Largest arm is back at 19 1/2 cold as mentioned. Will try to eat more for now and push growth. For the upcoming chest session I may train super light for a while. Its getting to the point where I can easily pop the right side of my chest again for a third time. So I may just do my heavy pressing work with shoulder pressing and focus on blowing those out for now.
Picked up a creatine and BCAA mix that Ill try taking daily. See how much acid it gives me.
239 lbs after meal , (Estimate. this scale has me 3 lbs lighter, and based on digital scale, my weight should be 239 lbs. Scale said 236 lbs.)
Low Cable Rows (New machine. Bench is angled down at a decline. Wider narrow grip handle, palms facing)
No rest til line
137.5x20 (long holds)
257.5x5 (long holds)
----------
No rest til line
217x10 (long holds)
257x5 (long holds)
------------------
No rest til line
217.5 - 257.5 x10 (unsure which weight. Long holds)
197.5x10 (long holds)
------------
No rest til line
197.5x15 (long holds)
157.5x10 (long holds)
-------------------
Hammer Strength Iso Low Row
90x20 (long holds)
180x15 (long holds)
270x12 (long holds)
360x10 (regular holds)
270x10 (long holds)
Iso High Row Hammer Strength
One arm at a time. No rest except when alternating arms
All long holds
270x10 (matched for both arms)
270x5 (same)
270x5 (same)
--------------
Same thing (All long holds)
320x5
320x5
320x5
-----------------
(A few sets were a rep or 2 off, but unsure)
No rest til line (same thing)
Long holds
360x3
360x3
360x3
----------------------
Same thing (no rest til line, except when alternating arms)
Long holds
360x5
360x3
360x2
------------------
Hammer Strength Lat Pullover (plate loaded)
180x25 (holds)
230x15 (holds)
Iso Lateral Hammer Strength Shoulder Press (Seat set at the line below 10)
180x30
270x50 (PR. Brief rest pauses towards the end.)
360x23 (9 rep PR from last week. See video. Brief rest pauses)
410x8 (Possible PR. Brief rest pauses. See video)
Could have rest paused more, but have to be careful with neck.
Seated Dumbbell Shoulder Presses (Havent done these in years possibly. First time. Are risky with my back. May implement them again)
60sx30
80sx20
Dumbbell Laterals (trap focused version)
no rest til line
45x30
60x10
--------------
Same
70x20
60x10
55x10
-----------------------
Reverse Machine Flies (new machine)
130x20 (long holds, warm)
205x10 (long holds)
No rest til line
250x8
190x8
165x8
Some brief holds and regular reps with these
-----------------------
Standard Dumbbell Lateral With Long Holds at the top
No rest til line
30x10
15x10
30x5
-----------------
30x30 (brief rest pauses used)
Videos below
KILL THAT SHIT
Very light for the back portion but good contractions. For the overhead pressing I hit a few PRs with 270x50 ,360x23 and 410x8 on the hammer strength shoulder press. I didnt film the 270 set since I didnt expect much from it. With the heavy pre exhaustion. Dont always know until I hit shit, but have been training shoulders twice a week , so they dont get alot of recovery.
Seem to be growing again. Largest arm is back at 19 1/2 cold as mentioned. Will try to eat more for now and push growth. For the upcoming chest session I may train super light for a while. Its getting to the point where I can easily pop the right side of my chest again for a third time. So I may just do my heavy pressing work with shoulder pressing and focus on blowing those out for now.
Picked up a creatine and BCAA mix that Ill try taking daily. See how much acid it gives me.
239 lbs after meal , (Estimate. this scale has me 3 lbs lighter, and based on digital scale, my weight should be 239 lbs. Scale said 236 lbs.)
Low Cable Rows (New machine. Bench is angled down at a decline. Wider narrow grip handle, palms facing)
No rest til line
137.5x20 (long holds)
257.5x5 (long holds)
----------
No rest til line
217x10 (long holds)
257x5 (long holds)
------------------
No rest til line
217.5 - 257.5 x10 (unsure which weight. Long holds)
197.5x10 (long holds)
------------
No rest til line
197.5x15 (long holds)
157.5x10 (long holds)
-------------------
Hammer Strength Iso Low Row
90x20 (long holds)
180x15 (long holds)
270x12 (long holds)
360x10 (regular holds)
270x10 (long holds)
Iso High Row Hammer Strength
One arm at a time. No rest except when alternating arms
All long holds
270x10 (matched for both arms)
270x5 (same)
270x5 (same)
--------------
Same thing (All long holds)
320x5
320x5
320x5
-----------------
(A few sets were a rep or 2 off, but unsure)
No rest til line (same thing)
Long holds
360x3
360x3
360x3
----------------------
Same thing (no rest til line, except when alternating arms)
Long holds
360x5
360x3
360x2
------------------
Hammer Strength Lat Pullover (plate loaded)
180x25 (holds)
230x15 (holds)
Iso Lateral Hammer Strength Shoulder Press (Seat set at the line below 10)
180x30
270x50 (PR. Brief rest pauses towards the end.)
360x23 (9 rep PR from last week. See video. Brief rest pauses)
410x8 (Possible PR. Brief rest pauses. See video)
Could have rest paused more, but have to be careful with neck.
Seated Dumbbell Shoulder Presses (Havent done these in years possibly. First time. Are risky with my back. May implement them again)
60sx30
80sx20
Dumbbell Laterals (trap focused version)
no rest til line
45x30
60x10
--------------
Same
70x20
60x10
55x10
-----------------------
Reverse Machine Flies (new machine)
130x20 (long holds, warm)
205x10 (long holds)
No rest til line
250x8
190x8
165x8
Some brief holds and regular reps with these
-----------------------
Standard Dumbbell Lateral With Long Holds at the top
No rest til line
30x10
15x10
30x5
-----------------
30x30 (brief rest pauses used)
Videos below
KILL THAT SHIT
About to hit some legs. Eating has been increased and will continue during this growth phase. The maintenance phase was turning into a slow growth and strength gaining phase anyway. So Ive increased eating for now to try and break past the 19 1/2 inch cold barrier on arms (Never broke it cold, since 2012) and I added in Body Fortress's creatine H2 supplement. Just one scoop a day, maybe some days more, but atleast 1. Its 4 grams of creatine mono and some aminos. No digestive issues aside from some acid, so I have to watch when I time it. The last pure creatine mono product went right through me and the creatine HCL , I feel did nothing. It may have even caused my chest to lock up, tear, or pop the last 2 times it happened. Since I dont drink alot of water. Almost like a real bad cramping. No idea though. Anything at this point that can give an edge is worth a try. Its cheap.
I have been drinking 32-64 ounces of water during training now. I mix 2 scoops of the pro bcaa aminos in a gatorade 32 oz container. I fill it again before it empties , which means I have to drink all the water to get the aminos. So its gotten me to drink more water during.
Making strength gains after 21 years of progressive resistance and pushing the limits is a good sign for me. So I might as well feed that shit properly while my body is able to make these increases. I go by feel now, deciding when I will amp up my diet. Training is always intense, just limited more by joint and tendon issues. PRs have been almost weekly, if not weekly for months now. Usually several PRs.
Ive also been taking in protein bars inbetween meals. I havent used those in many years. However shakes give me acid and havent been using them at all lately. I will fit them in somewhere but , although protein bars are much more costly, I can get them down without issues. I will try to get them in bulk cheaper on amazon. Any suggestions would be useful too. The more I can get in per day the more beneficial, but they can be 2 dollars a bar. Id rather eat real food at that price, but this is helping me boost calories and protein easily, which is important. High milk consumption too lately. 60-90 oz a day on average id estimate. I respond very well to milk between meals. Im using fairlife brand since it claims 50 percent more protein. Been working great.
Those are some of the recent changes ive been incorporating, along with much fuller delt work. Strict side laterals with holds (havent done side lateral focused movements in years). Overhead pressing twice a week and rear delts training. Havent done rear delts in a long time. Joint issues were why I avoided those. Its managable for now so Ill get it in. I only overhead press for shoulders sometimes, but now its twice a week. So that means im breaking records weekly without being fully recovered. Usually only 2 days apart. Chest and delts, back and delts. I also hit chest and back first. So I am heavily pre exhausted and still breaking all time pressing records. Its not something Im specialising in, but just a part of the routine. It shows the level of strength ive gained.
Chest work is going to be lighter with less rest for a while I think. Its not worth risking popping the right side for a third time. I think it just needs some time to regenerate. I will likely just try to pump the shit out of the area. Im getting my fix for pressing work through the shoulder pressing twice a week for now. So my shoulders should benefit more than usual.
I will try using an incline bench set to 1 notch from 90 degrees to alleviate some vertical stress from the spine. That may be better than the usual short shoulder press bench. Also gives neck support. Next time I use dumbbells for shoulder press I will likely move it up to 90s for 20, then maybe the following session 100x20, etc. Its more re-introductory at this stage and not done fresh. When I was 212 lbs I did 100s for around 20 (maybe 17) in 2010. I know I have alot more overall strength now as Ive been breaking all other records on all my presses. Much larger now as well. If I stick with them then I should be able to hit some high reps with 100s and up again. Much more than prior.
The only issue is a neck strain that occurs very easily with overhead pressing. Machines and free weights. It can last anywhere from 4 days to close to a month or longer. Its bad to the point where I have to avoid training completely, or it will reset the recovery and strain again. Its a high risk to take for overhead pressing, when one set can fuck up an entire growth phase.
What I am avoiding mainly, or trying to avoid, is grinding out final reps and going crazy with rest pause reps. Any change in form to try and get under the weight can fuck it up. Ill see about going up to 450 for reps as well on iso lateral hammer strength shoulder press. I know I can hit it but trying to restrain. I cannot really go ballistic on that machine with 4 plus plates on each side anyway. The plates will fall off, even with the bandages. And ballistics is what I need to avoid with overhead pressing. Even though Im more efficient with explosive power. Size is really the focus now. Though I am always obsessed with some form of progressive resistance or I feel complacent. I despise complacency and get bored easily.
KILL THAT SHIT
I have been drinking 32-64 ounces of water during training now. I mix 2 scoops of the pro bcaa aminos in a gatorade 32 oz container. I fill it again before it empties , which means I have to drink all the water to get the aminos. So its gotten me to drink more water during.
Making strength gains after 21 years of progressive resistance and pushing the limits is a good sign for me. So I might as well feed that shit properly while my body is able to make these increases. I go by feel now, deciding when I will amp up my diet. Training is always intense, just limited more by joint and tendon issues. PRs have been almost weekly, if not weekly for months now. Usually several PRs.
Ive also been taking in protein bars inbetween meals. I havent used those in many years. However shakes give me acid and havent been using them at all lately. I will fit them in somewhere but , although protein bars are much more costly, I can get them down without issues. I will try to get them in bulk cheaper on amazon. Any suggestions would be useful too. The more I can get in per day the more beneficial, but they can be 2 dollars a bar. Id rather eat real food at that price, but this is helping me boost calories and protein easily, which is important. High milk consumption too lately. 60-90 oz a day on average id estimate. I respond very well to milk between meals. Im using fairlife brand since it claims 50 percent more protein. Been working great.
Those are some of the recent changes ive been incorporating, along with much fuller delt work. Strict side laterals with holds (havent done side lateral focused movements in years). Overhead pressing twice a week and rear delts training. Havent done rear delts in a long time. Joint issues were why I avoided those. Its managable for now so Ill get it in. I only overhead press for shoulders sometimes, but now its twice a week. So that means im breaking records weekly without being fully recovered. Usually only 2 days apart. Chest and delts, back and delts. I also hit chest and back first. So I am heavily pre exhausted and still breaking all time pressing records. Its not something Im specialising in, but just a part of the routine. It shows the level of strength ive gained.
Chest work is going to be lighter with less rest for a while I think. Its not worth risking popping the right side for a third time. I think it just needs some time to regenerate. I will likely just try to pump the shit out of the area. Im getting my fix for pressing work through the shoulder pressing twice a week for now. So my shoulders should benefit more than usual.
I will try using an incline bench set to 1 notch from 90 degrees to alleviate some vertical stress from the spine. That may be better than the usual short shoulder press bench. Also gives neck support. Next time I use dumbbells for shoulder press I will likely move it up to 90s for 20, then maybe the following session 100x20, etc. Its more re-introductory at this stage and not done fresh. When I was 212 lbs I did 100s for around 20 (maybe 17) in 2010. I know I have alot more overall strength now as Ive been breaking all other records on all my presses. Much larger now as well. If I stick with them then I should be able to hit some high reps with 100s and up again. Much more than prior.
The only issue is a neck strain that occurs very easily with overhead pressing. Machines and free weights. It can last anywhere from 4 days to close to a month or longer. Its bad to the point where I have to avoid training completely, or it will reset the recovery and strain again. Its a high risk to take for overhead pressing, when one set can fuck up an entire growth phase.
What I am avoiding mainly, or trying to avoid, is grinding out final reps and going crazy with rest pause reps. Any change in form to try and get under the weight can fuck it up. Ill see about going up to 450 for reps as well on iso lateral hammer strength shoulder press. I know I can hit it but trying to restrain. I cannot really go ballistic on that machine with 4 plus plates on each side anyway. The plates will fall off, even with the bandages. And ballistics is what I need to avoid with overhead pressing. Even though Im more efficient with explosive power. Size is really the focus now. Though I am always obsessed with some form of progressive resistance or I feel complacent. I despise complacency and get bored easily.
KILL THAT SHIT
Full Legs, minus calves
Light, low volume
Bodyweight is coming back up , as Im back in the 240s. Eating has been increased. Knees felt pretty good today which is rare. Took my last two tramadols close together. As ive done in the past. It may have dulled some of the aches as well. Training was better as a result.
240 lbs after previous nights meals, skipped sleep to train
Seated Leg Curl
90x30 (not to failure, warm up)
150x15
205x5
No rest til line
185x5
165x5
150x5
----------
no rest til line
185x5
165x5
150x5
135x5
120x5-10
105x10
--------
Holds mixed in as usual. Hamstrings tight but got some blood in there.
Nautilus Nitro Leg Extention
Brief rest pauses during sets only
90x100
150x100
210x100
250x100
200x100
------------------
Cybex Squat Press
None of these to failure
400x60 warm
500x80
700x50
800x30
500x60
Hip Abductor
No rest til line
70x50
130x15
170x5
-------------
No rest til line
170x10
130x10
110x20
90x20
---------------
same
150x10
130x20
110x20
90x10
70x10
-----------------
Hip adductor
no rest til line
70x20
110x50
150x20
190x5
------------
Holds mixed in with mostly everything
no rest til line
205x10
165x10
145x10
125x10
105x10
---------------
No rest til line
165x10
145x10
125x10
105x20
-------------------
KILL THAT SHIT
Light, low volume
Bodyweight is coming back up , as Im back in the 240s. Eating has been increased. Knees felt pretty good today which is rare. Took my last two tramadols close together. As ive done in the past. It may have dulled some of the aches as well. Training was better as a result.
240 lbs after previous nights meals, skipped sleep to train
Seated Leg Curl
90x30 (not to failure, warm up)
150x15
205x5
No rest til line
185x5
165x5
150x5
----------
no rest til line
185x5
165x5
150x5
135x5
120x5-10
105x10
--------
Holds mixed in as usual. Hamstrings tight but got some blood in there.
Nautilus Nitro Leg Extention
Brief rest pauses during sets only
90x100
150x100
210x100
250x100
200x100
------------------
Cybex Squat Press
None of these to failure
400x60 warm
500x80
700x50
800x30
500x60
Hip Abductor
No rest til line
70x50
130x15
170x5
-------------
No rest til line
170x10
130x10
110x20
90x20
---------------
same
150x10
130x20
110x20
90x10
70x10
-----------------
Hip adductor
no rest til line
70x20
110x50
150x20
190x5
------------
Holds mixed in with mostly everything
no rest til line
205x10
165x10
145x10
125x10
105x10
---------------
No rest til line
165x10
145x10
125x10
105x20
-------------------
KILL THAT SHIT
Full Legs, minus calves
Light, low volume
Bodyweight is coming back up , as Im back in the 240s. Eating has been increased. Knees felt pretty good today which is rare. Took my last two tramadols close together. As ive done in the past. It may have dulled some of the aches as well. Training was better as a result.
240 lbs after previous nights meals, skipped sleep to train
Seated Leg Curl
90x30 (not to failure, warm up)
150x15
205x5
No rest til line
185x5
165x5
150x5
----------
no rest til line
185x5
165x5
150x5
135x5
120x5-10
105x10
--------
Holds mixed in as usual. Hamstrings tight but got some blood in there.
Nautilus Nitro Leg Extention
Brief rest pauses during sets only
90x100
150x100
210x100
250x100
200x100
------------------
Cybex Squat Press
None of these to failure
400x60 warm
500x80
700x50
800x30
500x60
Hip Abductor
No rest til line
70x50
130x15
170x5
-------------
No rest til line
170x10
130x10
110x20
90x20
---------------
same
150x10
130x20
110x20
90x10
70x10
-----------------
Hip adductor
no rest til line
70x20
110x50
150x20
190x5
------------
Holds mixed in with mostly everything
no rest til line
205x10
165x10
145x10
125x10
105x10
---------------
No rest til line
165x10
145x10
125x10
105x20
-------------------
KILL THAT SHIT
Light, low volume
Bodyweight is coming back up , as Im back in the 240s. Eating has been increased. Knees felt pretty good today which is rare. Took my last two tramadols close together. As ive done in the past. It may have dulled some of the aches as well. Training was better as a result.
240 lbs after previous nights meals, skipped sleep to train
Seated Leg Curl
90x30 (not to failure, warm up)
150x15
205x5
No rest til line
185x5
165x5
150x5
----------
no rest til line
185x5
165x5
150x5
135x5
120x5-10
105x10
--------
Holds mixed in as usual. Hamstrings tight but got some blood in there.
Nautilus Nitro Leg Extention
Brief rest pauses during sets only
90x100
150x100
210x100
250x100
200x100
------------------
Cybex Squat Press
None of these to failure
400x60 warm
500x80
700x50
800x30
500x60
Hip Abductor
No rest til line
70x50
130x15
170x5
-------------
No rest til line
170x10
130x10
110x20
90x20
---------------
same
150x10
130x20
110x20
90x10
70x10
-----------------
Hip adductor
no rest til line
70x20
110x50
150x20
190x5
------------
Holds mixed in with mostly everything
no rest til line
205x10
165x10
145x10
125x10
105x10
---------------
No rest til line
165x10
145x10
125x10
105x20
-------------------
KILL THAT SHIT
Chest ,delts and rear delts (strict side laterals with holds, reverse machine flies, overhead pressing)
Super light and low volume
Extremely light for chest. Still rehabbing this left side chest strain. Definately not healed yet. Alot of tightness in chest as well as shoulder joints today. More painful reps than usual, especially towards the end.
Just went light to get a pump for chest, while trying to heal the area. With overhead presses on the hammerstrength machine I hit 2 PRs but had to grind them out as my neck was super tight. I was almost certain 410 would pull out my neck today but I got lucky. Didnt go for 450.
Hitting shoulders twice a week can take a toll over time, so I may scale it back depending on how joints feel. Mainly overhead pressing twice a week.
(239 lbs after previous nights meal,skipped sleep to train. Estimating, scale said 236 but usually has me 3 lbs lighter)
Incline Hammer Strength Press (constant tension style)
Light chest rehab
90x80 warm
180x70 warm
270x50 warm (unsure if its a PR for straight reps without rest pause, in the constant tension style. Very light though. Alot of pain in shoulder joints)
320x35
No rest til line
360x40
270x12
180x20
---------
Used very little rest pause with these. Just wanted to get blood in the area for now.
180x100 (Brief rest pauses only)
180x100 (Brief rest pauses only)
Iso Lateral Hammer Strength Shoulder Press
180x20 warm
270x10 warm
360x25 (Possible PR, brief rest pauses. See video)
410x9 (Possible PR. See video)
270x27
Reverse Machine Flies (Joints burning like hell on these but grinded them out)
130x15 (long holds)
220x10 (holds)
220x10 (holds)
No rest til line (mix of long holds, holds, and regular reps)
260x10
200x8-10
170x8-10
145x8-10
125x10
-------------------
Seated Dumbbell Shoulder Press (Experimented with incline bench set one notch back from 90 degree angle.)
50x40 (Attempted warm up. Decided against pushing shoulder joints on these)
Standard Side Laterals
No rest til line
25x15-20 (long holds)
25x10-15 (Seated, Long holds)
---------------------
No rest til line
25x35 (Seated, long holds, Brief rest pauses for this set)
25x10 (Regular standing reps)
------------------
35x10 (long holds. Standing again)
Shoulder joints burning like hell, decided to back off for today
videos below
KILL THAT SHIT
Super light and low volume
Extremely light for chest. Still rehabbing this left side chest strain. Definately not healed yet. Alot of tightness in chest as well as shoulder joints today. More painful reps than usual, especially towards the end.
Just went light to get a pump for chest, while trying to heal the area. With overhead presses on the hammerstrength machine I hit 2 PRs but had to grind them out as my neck was super tight. I was almost certain 410 would pull out my neck today but I got lucky. Didnt go for 450.
Hitting shoulders twice a week can take a toll over time, so I may scale it back depending on how joints feel. Mainly overhead pressing twice a week.
(239 lbs after previous nights meal,skipped sleep to train. Estimating, scale said 236 but usually has me 3 lbs lighter)
Incline Hammer Strength Press (constant tension style)
Light chest rehab
90x80 warm
180x70 warm
270x50 warm (unsure if its a PR for straight reps without rest pause, in the constant tension style. Very light though. Alot of pain in shoulder joints)
320x35
No rest til line
360x40
270x12
180x20
---------
Used very little rest pause with these. Just wanted to get blood in the area for now.
180x100 (Brief rest pauses only)
180x100 (Brief rest pauses only)
Iso Lateral Hammer Strength Shoulder Press
180x20 warm
270x10 warm
360x25 (Possible PR, brief rest pauses. See video)
410x9 (Possible PR. See video)
270x27
Reverse Machine Flies (Joints burning like hell on these but grinded them out)
130x15 (long holds)
220x10 (holds)
220x10 (holds)
No rest til line (mix of long holds, holds, and regular reps)
260x10
200x8-10
170x8-10
145x8-10
125x10
-------------------
Seated Dumbbell Shoulder Press (Experimented with incline bench set one notch back from 90 degree angle.)
50x40 (Attempted warm up. Decided against pushing shoulder joints on these)
Standard Side Laterals
No rest til line
25x15-20 (long holds)
25x10-15 (Seated, Long holds)
---------------------
No rest til line
25x35 (Seated, long holds, Brief rest pauses for this set)
25x10 (Regular standing reps)
------------------
35x10 (long holds. Standing again)
Shoulder joints burning like hell, decided to back off for today
videos below
KILL THAT SHIT
