Fitness Bump

that's probably because most people are fat.

 

I dred leg day the most but after it is the best feeling in the world....

I did 6 exercises, totaling 34 sets....legs like jelly lol Quads/legs are popping and becoming my best muscle group.

 

i gander the average man can press about 150. Theres plenty of guys who cant get 135 up

 

I was once a guy who could not put 135lbs.

Deranged, would simthmachine shoulder press be easy on the shoulders?

 

If youve got shoulder problems you can try doing smith machine shoulder press but only going far enough down where your elbows are at 90 degrees. ideally you wanna go all the way down til the bar hits your chest but if your shoulders arent the greatest 90 degrees can help. my shoulders are kinda shitty so i cant do shoulder press to begin with. Whatever you do dont do them behind the head. That can really mess you up.

 

I got your latest message.

I've making crazy gains on the split so far, the muscles get hit directly and hard each week then indirectly throughout the week. I'm strong enough now to consider a new split where I can hit each group directly in one week. It used to take legs 5days to heal,not anymore for example and can squat2 days now and heavy...

Shoulder feels good and ive been staying away from lateral raises, those hurt....been doing rotator cuff strengthening exercises too,seemed to help. Have you considered that?

Also just finished arms, walked out with a 2inch pump...felt like a god

Edit:
I have a pic of me 7weeks into my lifting and nine months from now I'll post a pic to see the progress/gains. Should be interesting

 

I work my rear delts to help my shoulders. The theory behind that is generally if you work out you build up the front and middle delta but not the rear and that can pull your shoulder out of place. if i dont do the rear delt stuff bench tweaks em. id hate to not be able to do my favorite execrise anymore

 

Deranged, what's your routine look like?

 

routine 1: 3x sets barbell bench to failure using 3 random weights between 225 and 295, 2x sets of 10 hammer grip lat pull downs, 2x set of 10 605 lbs leg press, calf raises 2x sets, leg extensions 2x sets, leg curls 2x sets

Routine 2: 2x sets to failure of 100 lbs preacher curls, triceps rope push downs 2x sets, 2x sets of 5 with 315 lbs deadlifts, 2x sets of 10 with 325 smith machine shrugs, 30 twisting leg lifts, 20 twisting situps with 35 lb plate, 2x set of rope forearm thing with 20 lbs

Then i do 3x 5 min rounds on body bag and 20 or so mins of stretching

Also i try to do this hard to explain rear delt exercise every time

I alternate between both routines and try to get in the gym every day but it usually ends up being 5 or so days a week

 

Nice man,looks like you have your program dialed in to suit your needs.

in two weeks I'm switching to a 3 day a week full body routine. compound exercises etc. been 13weeks on this 5day split, going to ramp it up. I'm ready

I'll report bAck.

Also, today was chest, tomorrow is back.


interesting blog about the golden age of bodybuilding
http://classicphysiquebuilder.blogspot.com/

 

Stretches

 

Routine 1. Starting to plateau with everything. muscle memory has got it back quick but im about at my peak for my bodyweight.

3x 5 min rounds on bag. I really need to get some elbow pads.

should stretch later

 

Mid section.

 

that bag work gotta be intense.
plans to break through on some lifts?

I'm taking a week break in two weeks...next phase is going to be about strict and recorded progression each week.

 

Why the fuck do people who are walking on treadmills do weird things with their arms? They start like swinging them around and doing punching motions n shit.. so funny to watch

 

haha, true...ima record this one lady next time....standing in front of dumb bell rack shadow boxing in the most fast, and r redic manner...I don't even..

 

I've been making some gains and then also not doing as well as I'd like to be doing in some areas. Maybe just the new workouts and a focus on different techniques. Usually on day one I'm doing 6 rep sets on the incline bench and I have a tough time in the last (3rd) set. Yesterday I did 6-6-8-10 with the same weight. I was pretty proud of myself to hit that 8 and almost asked someone to spot me for the last part of that last set. I just took a break and convinced myself I could do 10.....and I freakin' did it!

But then today I was down by 15 lbs on a curl I don't normally do very often and I had a tough time finishing with that weight. I figured that must have been a nice new addition to my workout if it challenged me that much.

 

bag works not too tough. 15 mins of it prob burns as many calories as running 1.5 or 2 miles i bet. Lifting is starting to plateau. It seems muscle memory only goes so far. Im gonna try to get 315 up tomorrow

 

Mid section.

 

Full body workout.
Abs, lower and upper back, chest, biceps, triceps, shoulders, forearms, thighs, butt and calves,... in that order.

Did I forget anything?

Oh yeah, rotator cuff injury prevention routine, the last thing I do in my workout.

You do not want to Injure your rotator cuffs... Shoulder pain is the worst.