|
Post by justregularguy on May 18, 2019 21:04:14 GMT
UCV raises Lateral Raises
|
|
macky
Caneguru
Upside down
CLUELESS TOSSER
Posts: 2,828
|
Post by macky on May 18, 2019 21:23:30 GMT
Mainly overcoming isometrics. A few self-resistance moves added on.
|
|
|
Post by justregularguy on Jun 8, 2019 17:00:32 GMT
Some lat pulls and rows..
I'm doing much more rowing now. Lat pulls for the lats and lower traps Rows for middle + upper traps + lats and some rear delts. I do these exercises with the two sierra anchors at the top or bottom of the door. I place the anchors as wide apart as possible because because to me those exercises feel best with a wide grip. You can basically hit ever muscle of your upper back with these exercises (except the rotator cuff muscles) !!
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 8, 2019 18:01:03 GMT
Some lat pulls and rows..
I'm doing much more rowing now. Lat pulls for the lats and lower traps Rows for middle + upper traps + lats and some rear delts. I do these exercises with the two sierra anchors at the top or bottom of the door. I place the anchors as wide apart as possible because because to me those exercises feel best with a wide grip. You can basically hit ever muscle of your upper back with these exercises (except the rotator cuff muscles) !! That is awesome back development bro. Way to go and keep it up. You've got a great thing going.
|
|
|
Post by justregularguy on Jun 10, 2019 14:00:31 GMT
Some lat pulls and rows..
I'm doing much more rowing now. Lat pulls for the lats and lower traps Rows for middle + upper traps + lats and some rear delts. I do these exercises with the two sierra anchors at the top or bottom of the door. I place the anchors as wide apart as possible because because to me those exercises feel best with a wide grip. You can basically hit ever muscle of your upper back with these exercises (except the rotator cuff muscles) !! That is awesome back development bro. Way to go and keep it up. You've got a great thing going. Thanks! I still wonder whether or not you're the real Ben Bergman or the troll.. nobody knows at this point! It's crazy how well the upper back can be trained with just some loops. I think it really has to to do with the resistance that increases the further you stretch out the loops. There's a lot of load and tension on the fully contracted muscles. I tried dumbbell rows but the pump is not remotely the same.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 10, 2019 16:41:27 GMT
That is awesome back development bro. Way to go and keep it up. You've got a great thing going. Thanks! I still wonder whether or not you're the real Ben Bergman or the troll.. nobody knows at this point! It's crazy how well the upper back can be trained with just some loops. I think it really has to to do with the resistance that increases the further you stretch out the loops. There's a lot of load and tension on the fully contracted muscles. I tried dumbbell rows but the pump is not remotely the same. It is me bro. No troll whatsoever. You're doing a great job. Keep at it.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 10, 2019 22:40:46 GMT
Got in a Hammer Workout hitting the tire with my 30 lb Thor Hammer. Total of 638 reps.
|
|
|
Post by chanduthemagician on Jun 11, 2019 1:44:50 GMT
No work but yard work today.
Yesterday was just a quick get the blood moving with high reps or short rest periods.
Deadlift 135x4,8,12,16,22 with 30 seconds rest between sets. Worked grip too by overhand grip with thumb straight out tip touching the bar and the fingertips holding the bar. (this may not be the best way to go. After I was done, I had a bit of pain in my wrist that made me think "is this what carpel tunnel is like" it only lasted about a minute)
Pec deck 100 x10x10x8 30 seconds rest
Lateral Raise 10 x10x10x10 30 seconds rest
Lap Pull 125 x10x10x10 30 seconds rest
Barbell curl 65x10x10x8 more grip work here. Used a hammer curl style grip with a straight bar by holding the bar against the sides of my index finger.
|
|
|
Post by justregularguy on Jun 12, 2019 12:03:09 GMT
Yesterday was chest + triceps day. I did 3 sets floor chest flys, 3 sets cheat dips, and 6 sets UCV raises.
I ditched the triceps press downs and added dips to my routine. I always favor compound exercises over isolation exercises. I read somewhere that the triceps in particular responds best to heavy resistance so what's better than dips. I gotta say though, I barely feel dips in my chest, what about you guys? I feel like 90% of the work does the triceps, maybe I should set my dip bars wider apart? They're currently at around shoulder width apart.
|
|
|
Post by justregularguy on Jun 12, 2019 12:15:26 GMT
Today I woke up with lower back pain.
So I hopped on the dip bar for 2 minutes or so just holding position and relaxing my core which has the same effect as hanging from a pullup bar; it decompresses your spine. I felt much better afterwards. I went on to train legs and core.
I did squats, lunges, romanian deadlifts and finished the workout with some leg raises on the dip bar to train my abs.
Haven't train abs for 2 months or so. Didn't get any weaker. I felt very good after the workout, it felt very rehabilitative for my lower back. Definitely was a good decision to include a dedicated leg day to my split. A dedicated ab day make no sense to me, I'll just to them at the end of every leg workout.
I've heard somewhere that training legs promotes muscle growth in the upper body too because it releases testosterone. Sounds more like bro science or wishful thinking than anything else to me. Does anyone know for a fact if this is false or true?
|
|
pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,673
|
Post by pierinifitness on Jun 15, 2019 15:57:31 GMT
Really enjoyed yesterday’s upper body workout including the double KB suitcase carries walk that I did for the first time. I don’t work on Friday so have more time on my hands.
The following is from my training journal - I’’m a detailed fitness data geek.
#1 - Weighted alternating pull-ups and chin-ups with 20kg KB - every 2:30 - 8 rounds x 3 and 2 rounds x 4 = 32 reps in 22:54 - all reps good - next weighted workout use 24kg KB.
#2 - Weighted bar dips with 20kg KB - every 2:30 - 4 rounds x 5 and 2 x 4 = 28 reps in 12:45 - next workout goal is 8 rounds x 5 every 2:30.
#3 - Double 20kg KB suitcase carries - 0:30 carry 0:30 walk recovery x 51 rounds = 1.97 miles in 50:33 - planned on 60 rounds, thought about calling it quits at 45 rounds, grip started getting fatigued on left side, implemented a 3-drop rule I'm done, 3rd drop during 51st round, all drops happened with around 1-3 seconds remaining during the carry - average HR = 125 bpm (69 percent) maximum HR = 144 bpm (80 percent) total 339 calories. Traps will be sore tomorrow.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,273
|
Post by Michael on Jun 15, 2019 18:49:41 GMT
A lot of work in one day. Good job Pierini! I really like one arm suitcase carries. Feels really good for my back and You can feel the obliques working. I'll have to mess with the farmer carries in the future. No work today, first time in a while so I decided to do an old favorite.
This is what I did Today:
Rounds 1-3: 10 Two Hand Swings 24 kg 10 One Hand Swings right 24 kg 10 One Hand Swings left 24 kg 6 Pull ups 10 Band Push ups with 1 black
Rounds 4-8: 1 Turkish Get Up right 24 kg 1 Turkish Get Up left 24 kg 6 Pull ups 10 Band Push ups with 1 black
Took 22 minutes
After did some stuff I consider rehab for shoulders.
|
|
Bob50
Caneguru
Do what you can do, listen to your body, feel your body, drive your body.
Posts: 894
|
Post by Bob50 on Jun 15, 2019 19:11:41 GMT
My regular SR training for full body (55-60 min), then outside hard work. It has been a good training too
|
|
pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,673
|
Post by pierinifitness on Jun 15, 2019 20:16:19 GMT
Michael, those carries were a 20kg KB in each hand, maybe I should have better described.
|
|
macky
Caneguru
Upside down
CLUELESS TOSSER
Posts: 2,828
|
Post by macky on Jun 15, 2019 22:39:44 GMT
Chi kung today (1040 16th June)
1000 Ping Shuai swings 20 Lift the Sky
40 reps of the Tai Chi beginning posture/movement.
|
|