Thinking about making a log..

[sterolizer]

I like west but not north so much, just had some greasy experiences there. I train at the tri in spruce sometimes or at my buddies home gym

Lol now the tri is greasy man, overcrowded and only a handful of people who know what they're doing

 

[TravFlex91]

Lol now the tri is greasy man, overcrowded and only a handful of people who know what they're doing

Haha I go there once in a blue moon, and usually at 9.

 

[TravFlex91]

23/7/12
Push day

Flat bench
245x10
245x10
225x15

Close grip bench
155x12
155x12
185x6

Incline bench
175x10
175x10
175x10

Dumbell flies
50x8(3sets)

Tricep extension machine
140x12(3sets)

Push downs
150x10(superset reverse grip at 90)
150x10(superset reverse grip at 90)
150x10(superset reverse grip at 90)

Above the head dumbell extension(2handed)

I was so tired at this point.
55lbs.4x8x10


Front shoulder raises
4x4 40lbs
2x10 15lbs

Behind the head standing shoulder press
2x10 135lbs.

It was a great workout. I'm sore as fuck.
Any CONSTRUCTIVE criticism welcome haha.

 

[Evan Tipps]

Id take out the flies and maybe add 1 set to flat+incline. Id also take out the front shoulder raises and add some other kind of shoulderpress

 

[TravFlex91]

Id take out the flies and maybe add 1 set to flat+incline. Id also take out the front shoulder raises and add some other kind of shoulderpress

I have 4 sets for all bench. I just don't include my warm up set as the weight isn't that admirable.
I hear you on the shoulder press though.
I was thinking even a dumbell press would suffice. Especially after the standing press.
Or lateral raises

 

[Buildingup24]

1. Add in some face pulls or band pull aparts even tho its a push day
2. Press heavy shit over your head more
3. do a "finisher" type thing with laterals and rear delt flyes but don't let the rear delts be an after thought.

Solid numbers tho for benching.

 

[TravFlex91]

1. Add in some face pulls or band pull aparts even tho its a push day
2. Press heavy shit over your head more
3. do a "finisher" type thing with laterals and rear delt flyes but don't let the rear delts be an after thought.

Solid numbers tho for benching.

Press heavy shit over my head more haha.
Such as? Military press? Dumbell shoulder press?
Or we're you speaking in term of tricep?

 

[Buildingup24]

I think in the long run, the better you are at overhead pressing, the better your overall body development will be.

Military, seated, push press- whatever you like. I prefer push and standing overhead press.

 

[TravFlex91]

I think in the long run, the better you are at overhead pressing, the better your overall body development will be.

Military, seated, push press- whatever you like. I prefer push and standing overhead press.

Hmm. I've never heard that reasoning before, pretty interesting. I'll incorporate that next monday and update you. I'll do what I can for you guys ! Anything to keep you checkin in!

 

[Buildingup24]

Well if u think about it- strong big shoulder girdle will help...
1.your bench- which is clear.
2. Your squat-give u a place to put the damn bar without being crushed-especially if you front squat.
3. Big shoulders make you look wide and powerful overall. A big back is important, but to finish that "v" look, the shoulders add even more width.
4. I think Jim wendler wrote that the better you get at pressing overhead, the better your shoulder health (given you do make sure to use some light weights for rhomboids and work your rotator cuffs.

Hope that' was insightful