"Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn't "cardio, it's part of training and if you're going to walk for your conditioning you best have something on your back or in your hands"
External Rotators 3x15
Cable Pullovers 3x15
Hammer Curls 3x12
DB Shrug 3x12
Calves 3x12
Bike 10 min
Calves for me are kinda like putting mud tires on an Astro Van, but what the hell. I'm doing what's written...
I kind of like doing this on Wed, bc I can get the blood flowing but I also slept an hour later than I would have of I was squatting or bench pressing first.*
The calf work isn't about muscle size. When you start squatting bigger weights and you get to the point the you have to grind it or a big pull, you'll see very quickly why they are important. The calves getting work is important also to stability.
It can be redundant feeling and even boring but, this kind of stuff is crucial and again, so over looked. Trust me, it's like cardio for me. It's never something I enjoy and I would be the guy that would say, I want to squat a grand, not pedal an f'n bike but, some has got to be done. And trust me, I don't enjoy it. But, I did enjoy breaking a grand on the squat.
Calves for me are kinda like putting mud tires on an Astro Van, but what the hell. I'm doing what's written...
I know what ya mean. I try to hit mine here and there, but I have virtually 0 variety of things to do for them, and they're terribly boring.
Like Wade said, it's cardio to me. I just go through the motions.
"Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn't "cardio, it's part of training and if you're going to walk for your conditioning you best have something on your back or in your hands"
Even though I don't like the cardio, I press myself to go harder, farther or burn more calories. I always think about why I'm doing it and not just do it. I've gotten in better shape and my aerobic capacity certainly has improved so. my hope is this pays off in being healthier and for SM conditioning.
OH man...I forgot to mention my Saturday Y experience (I have seen something insane EVERY time I go there)
2 bros come in to work shoulders.
Their first exercise in the rotation is belted (2 prong Valeo) fixed barbell front raises for 3 X 15, on to high rep lat raises and finishing with seated smith military. "My shoulders are pumped man"
OH man...I forgot to mention my Saturday Y experience (I have seen something insane EVERY time I go there)
2 bros come in to work shoulders.
Their first exercise in the rotation is belted (2 prong Valeo) fixed barbell front raises for 3 X 15, on to high rep lat raises and finishing with seated smith military. "My shoulders are pumped man"
makes since. wear out some of the easiest areas of your body to injure.
THEN do some compound lifting.
"Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn't "cardio, it's part of training and if you're going to walk for your conditioning you best have something on your back or in your hands"
I need to start keeping a running list and just post it along with my Saturday declines. After 4 Saturdays I have....
1. 150 pound kid doing crazy ab movements the ENTIRE time I was lifting
2. High smith squat and gloved deadlift guy
3. Belted Barbell Front raises
4. Guy that claimed a 230 bench then proceeds to get pinned on his 10th half rep of 135
I need to start keeping a running list and just post it along with my Saturday declines. After 4 Saturdays I have....
1. 150 pound kid doing crazy ab movements the ENTIRE time I was lifting
2. High smith squat and gloved deadlift guy
3. Belted Barbell Front raises
4. Guy that claimed a 230 bench then proceeds to get pinned on his 10th half rep of 135
The guy that I do bench presses with now is a really nice guy and I like him. But he benches about 1/3 of the way down and says its bc of his shoulders.
I have a high smith squatter too. Very high lol. Plus he uses a shoulder pad.
The guy that I do bench presses with now is a really nice guy and I like him. But he benches about 1/3 of the way down and says its bc of his shoulders.
I have a high smith squatter too. Very high lol. Plus he uses a shoulder pad.
ha ha ha
I don't understand uber high squats and half benching.....going down is the easy part
The nicest thing I've ever heard the squat tampon called.
"Where performance and kicking ass are more important than how you look. Where people eat to live, not live to eat. Where trucks are pushed and sleds are pulled. Where reps and weight are counted, calories are not. Where running isn't "cardio, it's part of training and if you're going to walk for your conditioning you best have something on your back or in your hands"
Actually, and I'm going to sound like a know it all and trust me I'm not, partial squats actually put more shear pressure on the knee that a full squat.
When I worked at the Performing Arts Center, I would always take the show folks to a local gym near by, when it was open, to get in workouts, etc. There were some Russian guys, dancers of some sort, that were incredibly strong but, on this day, i can't recall the show, this guy looked like he lifted. he asked for a few of us to spot him while he squatted. I was like, cool, this guy is going to break bad ass while he wrapped his knees. He had about 255 on the bar and I thought, what the hell...well, everything was wrapped, braced and sweat band in place and 3 of us spotted him while he did 3 half squats with 255. He screamed the entire time and then slapped me on the back with a "thanks bro" after he racked it...one of my most embarrassing moments in the gym.
That's gotta be in some magazine this month, I saw a guy doing it while benching 155 after his hybrid hip twist/curling a 45 lbs. plates with both hands thing which I am not sure if it was a warm-up or pre-exhaustion exercise. It was functional though I know that much.
Pec feeling a little better. Gradually working the weights back up a little. Goal today was work up until it hurt a little (but still bearable) and then 3x6,6,8.
Incline Bench-
45x25
135x8
135x5
185x3
205x6
205x6
185x8
Add Slingshot-
275x5
225x10
225x10
Rear Delt Flyes 3x15
Cable Rows 3x12
Side Raises 3x35
Hammer Curls 3x15
Shrugs 3x12
Bike 15 min
Discounts & Deals - Sign Up!
Bookmarks