1 set - DB swings 60 reps (50lbs) 30 reps (25lbs) 15 reps (15lbs)
Front raises
3x12
Machine overhead press
Find a weight you can do 30 reps for - 30 reps, 15 second break, rep till failure, 15 second break, rep till failure, continue until you can only do 3 reps
Rope push downs super set with rope hammer curls
4x12
Incline concentration curls super set with incline dumbbell lying ext
4x12
seated overhead rope exts super set with barbell curl
after a tough week, had a solid weekend. killed both saturday and sunday - weighed in at 239, so back up a few more lbs. cooking up some steak and eggs as we spead, might be up a few more tomorrow :)
Man has it been hard. Ive tried different movements, ive tried different order of movements. They are pretty bad no matter what i do. i think ive come to the conclusion that squatting isnt goint to happen, although i still attempt to squat every other week - with little sucess. Same with Hacks, the hack that is at my gym is literally all knees. Ive been sticking to bulgarian split squats, leg press (multiple foot placements), extensions, curls, walkikng lunghes (which usually hurt too but bearable) abductors, jeffersons, and weighted step ups. What have you found that works for you? Any miracles you can share?
Yeah man squatting is very awkward now. I have been doing front squats with just the bar to get back into the form but feels so off. When things feel off they often result in injury and that is what I am afraid of. I do a lot of sets by adding weight slowly to gain confidence. I really do not have many answers besides I know that my functionality and flexibility has greatly decreased which is probably why I feel the way I do.
You ever try NOT training to failure and try pushing heavier weight in the rep range of 6-10? I am getting good results from it. Getting stronger and no joint soreness. I think training to failure and past failure is not good for my body any more.
Yeah man squatting is very awkward now. I have been doing front squats with just the bar to get back into the form but feels so off. When things feel off they often result in injury and that is what I am afraid of. I do a lot of sets by adding weight slowly to gain confidence. I really do not have many answers besides I know that my functionality and flexibility has greatly decreased which is probably why I feel the way I do.
we are often on the same page - this week i ended my leg workout with front squats. very slow, very light, added some weight on a few sets as i gained confidence, but all in all kept the weight light and the reps nice and slow and clean
You ever try NOT training to failure and try pushing heavier weight in the rep range of 6-10? I am getting good results from it. Getting stronger and no joint soreness. I think training to failure and past failure is not good for my body any more.
ive tried it but i feel like my body doesn't acclimate to the heavy weight very well. as soon as i start putting more weight on my joints just scream, and every rep hurts
Do you train to failure on more than one set per exercise or just the last set? The reason I ask is I started ONLY training to failure in my last set of each exercise and my strength and body weight have taken off! I mean I leave the gym like I really did not train hard but my recovery is SILLY!
Traveled this week for work to Michigan. Left Tuesday around noon, landed and got a nice lift in at a random LA fitness. Wednesday wasnt able to lift due to meetings all day followed by team building events at work, same on thursday. Actually came home yesterday and felt really good despite the 2 days off. Crushed the diet while i was gone, just wasnt able to train. Hoping to be able to hit it tonight, sat and sunday so that i dont fall behind, but with a baby coming any day/week now, we will see how that pans out. I havnet been in the gym as many days as i would like latly with life, but ive been able to keep the diet on point, and the days that i do get into the gym im killing it - was atcually told at the work event that i look bigger than i did last year when they saw me at it, so something must be working :)
Sometimes when every other aspect of life is flipped upside down and hectic, the only thing that makes sense is moving weight. Some of my best/strongest workouts have been during crunch time, after working 3 overnight shifts in a row, catching 3hrs of sleep and training quick before heading out to another obligation. The surrounding 72hrs are a crazy blur, but for that one hour with the weights, everything feels right.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Sometimes when every other aspect of life is flipped upside down and hectic, the only thing that makes sense is moving weight. Some of my best/strongest workouts have been during crunch time, after working 3 overnight shifts in a row, catching 3hrs of sleep and training quick before heading out to another obligation. The surrounding 72hrs are a crazy blur, but for that one hour with the weights, everything feels right.
Man did you hit this nail on the head! It really is that simple " when every other aspect of life is filled upside down and hectic, the only thing that makes sense is moving weight", love that bro. Its so true - my son came last monday, we were in the hospital until Wednesday, baby and mom took a nap when we got home, i slipped out to the gym for 40 mins. Had basically 2 meals the previous 2 days, dint drink much of anything, sleep, HA - ended up doing chest and shoulders and had an awesome workout. Did the same exact thing on thursday, had 45 mins, flew in real quick for legs, boom, another great workout. Its like when i know i dont have the time to be there i make sure that the time i spend in there is worthwhile. Funny how life works.
Do you train to failure on more than one set per exercise or just the last set? The reason I ask is I started ONLY training to failure in my last set of each exercise and my strength and body weight have taken off! I mean I leave the gym like I really did not train hard but my recovery is SILLY!
Yes and no...haha. I have followed a few training routines where i have done exactly what you are saying, build my way up to sets of 8 or so, stopping when i have 3-4 reps in the tank, then final set is until failure. I feel like mentally, those kind of days are hard for me because i feel like when there is more in the tank that i am "slacking", but i do realize that some of my best growth has come in phases where i have trained like this. its a constant struggle with doing whats right for my body, and my brain...hahaha
so my 2nd son came on 5.15.17 at 3:50pm weighing in at 7lbs and 11oz! So life has been crazy to say the least! Momma is doing good, baby is doing good, and currently adjusting to life with 2 babies under 3. The wife cant drive until next week so i am doing all the daycare drop offs and pick ups as well as groceries, etc - which inst leaving much extra time, but i did get in 4 gym days last week and only 1 in so far this week. Once the wife gets back on her feet i will attempt to put together a new schedule that works for us as a family to get my gym time in - i will likely have to utilize more am sessions. i am sure i am not the only bodybuilder with a full time job and 2 kids, i think ill figure it out :)