Kelei, what should be my progression for lateral raises in terms of total duration/% of weight drop? 7 days straight? You spoke a bit about it regarding the bench press, I'd like to know how it differs for shoulders.
I started with my normal weight of 20lbs, my gym has DBs of 15, 12, 10, 8, 5 and a couple of 2's..I think. The pink kind.
[QUOTE=AD1984;977471863]Kelei, what should be my progression for lateral raises in terms of total duration/% of weight drop? 7 days straight? You spoke a bit about it regarding the bench press, I'd like to know how it differs for shoulders.
I started with my normal weight of 20lbs, my gym has DBs of 15, 12, 10, 8, 5 and a couple of 2's..I think. The pink kind.[/QUOTE]Seeing as you can't use steady 2.5 pound decrements we'll have to do things differently. If 20 pounds is your standard weight I want you to stick with 20 pounds until you can only complete 5 reps in your first set.
[QUOTE=Kelei;977476673]Seeing as you can't use steady 2.5 pound decrements we'll have to do things differently. If 20 pounds is your standard weight I want you to stick with 20 pounds until you can only complete 5 reps in your first set.[/QUOTE]
Will do, thanks! I'll log it along with my workouts.
[QUOTE=AD1984;977479403]Will do, thanks! I'll log it along with my workouts.[/QUOTE]To be honest it's probably the easiest way to go about it, a lot of people are going to get confused with the standard approach (decreasing weight everytime your reps drop to 8). I'll mention this in my thread as well.
[QUOTE=Kelei;977481593]To be honest it's probably the easiest way to go about it, a lot of people are going to get confused with the standard approach (decreasing weight everytime your reps drop to 8). I'll mention this in my thread as well.[/QUOTE]
The weight decrease at 8 is a feasible option for bench press, but we'll have to work around the DBs weight increments.
Is this progression aimed at increasing primarily strength or hypertrophy? I want more size, but if I end up doing my lateral raises work sets comfortably with 25s after, I would not be terribly upset.
[I][B]Day 87: Nov 11, 2012 – D2 / 40 reps[/B][/I]
[B]DB pullovers[/B]
[35] x 14 x 4 x 4 x 4 x 3 x 4 x 3 x 3 x 3 – 42 reps
* I missed these, I love the stretch..but my chest was sore today
[B]Straight-arm pulldowns[/B]
[60] x 15 x 4 x 4 x 3 x 3 x 3 x 4 x 4 x 4 - 44 reps
*first time doing these, still getting a feel for the weight
[B]Bent over lateral raises (seated)[/B]
[15] x 13 x 4 x 3 x 4 x 3 x 3 x 4 x 3 x 4 - 41 reps
[B]Face pulls[/B]
[90] x 10 x 4 x 4 x 3 x 4 x 3 x 4 x 4 x 4 x 4– 44 reps
[B]Rope hammer curls [/B]
[90] x 11 x 3 x 3 x 4 x 4 x 3 x 4 x 4 x 3 x 4 – 44 reps
[B]DB lateral raises[/B]
[20] x 10 x 14 sets of 3 - 52 reps
[B]Ab work:[/B] Rope weighted crunches 130x20, 130x20, 140x20 plus some Roman chair raises 3x10bw
[B]Workout time: 1h[/B]
I was really tired today, running on 5h of sleep..it's always like that on Sundays because I have to up early for work. The gym was a mess, some idiot left plates and DBs everywhere. Yeah man don't bother cleaning up after yourself, the plate fairy is going to come at night and re-rack all your sh*t.
My left shoulder felt weird in the beginning while I was doing my rotator cuff warmup..it went away midworkout. I do my lateral raises one arm at a time, but my right wrist hurts for some reason. I can't pinpoint what I'm doing wrong..but my right shoulder has always been slightly weaker than my left. I don't get wrist pain if I do both arms simultaneously, so I might have to change to that.
My appetite has been off the charts again this week, I've been hitting 3000 cals easily...must ..stop..eating.
[QUOTE=AD1984;977862153]The weight decrease at 8 is a feasible option for bench press, but we'll have to work around the DBs weight increments.
Is this progression aimed at increasing primarily strength or hypertrophy? I want more size, but if I end up doing my lateral raises work sets comfortably with 25s after, I would not be terribly upset.[/QUOTE]Size (excluding glycogen supercompensation) is pretty much directly correlated with moderate rep strength (there are some exceptions), as your 10 rep strength goes up hypertrophy increases along with it.
I am definitely eating enough for hypertrophy for now, so I look forward to see the results of this little experiment. For how long do I have to run it for?
[QUOTE=AD1984;977917813]I am definitely eating enough for hypertrophy for now, so I look forward to see the results of this little experiment. For how long do I have to run it for?[/QUOTE]Until your reps drop from 10 to 5.
[QUOTE=Kelei;977929053]Until your reps drop from 10 to 5.[/QUOTE]
That's it? I thought when I get to 5 reps I just lower the weight and keep going until I end up with 5lbs DBs or my shoulders fall out lol.
[QUOTE=AD1984;977930343]That's it? I thought when I get to 5 reps I just lower the weight and keep going until I end up with 5lbs DBs or my shoulders fall out lol.[/QUOTE]Nope, just stick with your staring weight until your reps drop from 10 to 5. If your reps don't start dropping you'll need to add even more volume. We'll have to wait and see what happens, everyone is different. It took me 130 reps per day to get my reps to start dropping but you're not going to need anywhere near that many reps, I think 50 should be plenty, if not we'll try 60 and then 70 etc.
[QUOTE=Kelei;977934973]Nope, just stick with your staring weight until your reps drop from 10 to 5. If your reps don't start dropping you'll need to add even more volume. We'll have to wait and see what happens, everyone is different. It took me 130 reps per day to get my reps to start dropping but you're not going to need anywhere near that many reps, I think 50 should be plenty, if not we'll try 60 and then 70 etc.[/QUOTE]
Okay, we'll see how it plays out then. 130 reps per day lol..Only you'd be crazy enough to do that.
The front squats looked good. It's not an easy task to perform high reps and keep the form throughout the whole set.
And good luck with your current goal.
[QUOTE=NaotoDate;978182493]The front squats looked good. It's not an easy task to perform high reps and keep the form throughout the whole set.
And good luck with your current goal.[/QUOTE]
Thanks :) I find one of the hard parts of rest-pause training is keeping the form, especially towards the end when fatigue sets in. Those were easy since I only had to do 1 set (deloading)..today was a whole different story lol.
[center][B]Song of the day[/B]
[youtube]wRM0cAqAY9c[/youtube][/center]
[B][I]
Day 88: Nov 12, 2012 – D3 / 40 reps[/I][/B]
[B]Front squats[/B]
[125] x 10 x 3 x 4 x 3 x 3 x 3 x 3 x 4 x 3 x 3 x 3 – 42 reps
*back gave out first
[B]RDLs[/B]
[185] x 13 x 4 x 4 x 4 x 4 x 3 x 3 x 4 x 5 – 44 reps
*I had to dig deep for these
[B] Leg extensions[/B]
[120] x 11 x 4 x 3 x 4 x 3 x 3 x 4 x 3 x 3 x 3 – 41 reps
[B] Lying leg curls[/B]
[60] x 10 x 4 x 4 x 3 x 4 x 4 x 4 x 3 x 4 x 3 – 43 reps
[B] Barbell glute bridges[/B]
[[I]265[/I]] x 9 x 3 x 3 x 3 x 4 x 4 x 4 x 4 x 4 x 3 x 3 – 44 reps
[B]DB lateral raises[/B]
[20] x 11 x 3 and 4s sets - 50 reps
*the soreness kicked in today, but they were terribly easy. No pain in the shoulder or the wrist.
[B]Workout time: 1h40[/B]
After working back for the first time in a long time yesterday, fs were hard. I struggled to keep the bar from rolling. It will be a while before my back recovers as fast as the rest, my fs will suffer until then. After the last reps, I felt pain in my lower back..I couldn't do the RDLs after, so I jumped to leg extensions. That was good rest, but I felt pain for the last 4-5 sets of the RDLs. Sucked it up and finished my reps. They were hard.
Right now, my chest, lats and traps are sore..it's funny how my upper body is always so much more sore than my lower body. Maybe it's time for a day off, including my deload I've been in the gym for 10 days straight.
I'm pretty wiped right now. D3 is my hardest workout.
[QUOTE=AD1984;978407453]Right now, my chest, lats and traps are sore..it's funny how my upper body is always so much more sore than my lower body. Maybe it's time for a day off, including my deload I've been in the gym for 10 days straight.
I'm pretty wiped right now. D3 is my hardest workout.[/QUOTE]Don't take time off, you're sore because you've got DOMS again, whenever you come back after a period of reduced volume you'll be sore at first. You'll pull out of it soon. You've also started performing 2 new exercises (pullovers and straight arm pulldowns) so it's normal to have DOMS. Suck it up.
^^lol. 'suck it up' kelei says. :)
[QUOTE=AD1984;977421553]If pull-ups cause you pain, have you considered switching completely to chin-ups?[/QUOTE]
sorry. I don't understand???
:D I love pullups, as long as I don't push them 'too hard' they don't give me any trouble.
and laterals every day? that should definetly build some size.
lookin' good AD! 185lbs on RDLs just blows my mind!
Theres a guy at my gym that does barbell glute bridges. Watching them scares the fuk out of me. I will not be trying them anytime soon lol. 265 is a ton of weight too.
Sorry for the delay, guys! My laptop died on Wednesday morning and stayed dead. I love my laptop, I have absolutely everything on it..for now I decided to buy a new one, and later on I'll go fix my old one to recover all my data. It's been such a long and crappy week.
[QUOTE=tina722;978564303] I love pullups, as long as I don't push them 'too hard' they don't give me any trouble.
and laterals every day? that should definetly build some size.[/QUOTE]
I thought they always give you trouble..in that case, carry on!
I have high hopes re the laterals, if this won't add some size, I don't know what will.
[QUOTE=kpgrill;978754273]lookin' good AD! 185lbs on RDLs just blows my mind![/QUOTE]
Thanks! It blows mine too, tbh :D
[QUOTE=Jooceman;979154603]Theres a guy at my gym that does barbell glute bridges. Watching them scares the fuk out of me. I will not be trying them anytime soon lol. 265 is a ton of weight too.[/QUOTE]
So you like to watch men thrusting at the gym? lol they're not that scary...as long as you keep the bar in place and it doesn't roll onto parts no metal should ever roll on.
[QUOTE=Kelei;978434443] Suck it up.[/QUOTE]
I did.
[B][I]Day 89: Nov 13, 2012 - D1 / 40 reps[/I][/B]
[B]Incline DB press[/B]
[40lbs] x 10 x 4 x 4 x 4 x 3 x 4 x 4 x 4 x 4 – 41 reps
*I switched the order and did them first, it went well and I'll keep them first
[B]DB flyes[/B]
[30lbs] x 7 x 3 x 4 x 4 x 4 x 4 x 4 x 4 x 3 x 3 x 4 – 44 reps
* didn't rest enough
[B]Rope pressdowns[/B]
[70lbs] x 11 x 4 x 3 x 3 x 4 x 4 x 3 x 4 3 x 3 – 42 reps
[B]
Overhead DB extensions (both arms)[/B]
[35lbs] x 10 x 4 x 3 x 4 x 3 x 3 x 4 x 3 x3 x 3 x 3 – 43 reps
[B]DB lateral raises[/B]
[20lbs] x 11 – 60 reps
* I miscounted and ended up doing more
[B]
Workout time: 55'[/B]
[B][I]Day 90: Nov 14, 2012 [/I][/B]- OFF
After work I went to buy a new laptop..took a while, then I had to get back home and set it up. I was planning on going to the gym, but it got too late. I wanted to take today off instead to give my back a change to recover before D3, but I switched it around.
[B][I]
Day 91: Nov 15, 2012 – D2 / 40 reps[/I][/B]
[B]DB pullovers][/B]
[[I]40[/I]] x 11 x 4 x 3 x 3 x 4 x 4 x 3 x 4 x 3 x 3 x 3 – 45 reps
[B]Straight-arm pulldowns[/B]
[[I]70[/I]] x 10 x 3 x 4 x 4 x 4 x 4 x 4 x 4 x 3 x 3 x 3 - 46 reps
[B]Bent over lateral raises (seated)[/B]
[15] x 15 x 4 x 3 x 3 x 4 x 3 x 4 x 3 x 3 x 3 - 45 reps
[B]Face pulls[/B]
[90] x 9 x 4 x 3 x 3 x 3 x 4 x 4 x 4 x 3 x 4 x 3 – 44 reps
[B]Rope hammer curls[/B]
[90] x 12 x 4 x 3 x 3 x 3 x 4 x 4 x 3 x 4 x 4 x 3 – 44 reps
[B]DB lateral raises[/B]
[20] x 11 - 53 reps
*still haven't lost any strength on these
[B]Workout time: around 1h[/B] (forgot to look at the clock)
[QUOTE=AD1984;979859613][B]DB lateral raises[/B]
[20] x 11 - 53 reps
*still haven't lost any strength on these[/QUOTE]You're a machine, just keep blasting away, you might start adding reps instead of losing reps, not such a bad thing. As I always say, more volume equals more progress. If you can perform 50 reps of lateral raises 7 days per week and get stronger rather than getting weaker then it just goes to show how much volume your muscles can adapt to. If 350 total reps per week isn't enough to overtrain you I think it's safe to say that overtraining for the most part is more myth than reality.
We'll wait and see what happens to your lateral raise strength, if it starts going up we'll just run with it. We could increase your volume even further until you start losing strength but there's no need to go to such extremes if you're making good progress with 50 reps per day.
I received some bad news today..I guess this week just keeps getting better and better. I'm going to go and kill myself in the gym tonight with D3.
[QUOTE=Kelei;979974403]You're a machine, just keep blasting away, you might start adding reps instead of losing reps, not such a bad thing. As I always say, more volume equals more progress. If you can perform 50 reps of lateral raises 7 days per week and get stronger rather than getting weaker then it just goes to show how much volume your muscles can adapt to. If 350 total reps per week isn't enough to overtrain you I think it's safe to say that overtraining for the most part is more myth than reality.
We'll wait and see what happens to your lateral raise strength, if it starts going up we'll just run with it. We could increase your volume even further until you start losing strength but there's no need to go to such extremes if you're making good progress with 50 reps per day.[/QUOTE]
lol I don't think it'll last for much longer, it'll drop eventually. Meanwhile, I'll keep pushing. Lateral raises aren't all that taxing, I want to do face pulls next. Those might be slightly more challenging.
[B][I]Day 92: Nov 16, 2012 – D3 / as many as I goddamn please reps[/I][/B]
[B]Front squats[/B]
[125] x 10 x 3 x 4 x 4 x 4 x 3 x 4 x 4 x 3 x 4 x 4 x 3 x 3 – 53 reps
*back was weak for the first set, but went smooth after that. Better than last time
[B]RDLs[/B]
[[I]190[/I]] x 10 x 4 x 4 x 4 x 4 x 4 x 4 x 4 x 3 – 41 reps + 4 x 3 x 4 total 52 reps
*my lower back starting giving in towards the end. After I finished my workout, I put the bar on the pins instead of DLing it, since I haven't tried that. I wanted to hit those damn 50 reps. It was a lot easier, but my biceps felt strained despite keeping my arms locked while unracking/racking. I'll stick to DLing it, even though it's harder.
[B]Leg extensions[/B]
[120] x 11 x 3 x 4 x 3 x 4 x 3 x 3 x 4 x 3 x 4 x 3 x 4 x 4 – 53 reps
[B]Lying leg curls[/B]
[60] x 10 x 4 x 4 x 3 x 4 x 4 x 4 x 3 x 4 x 4 x 3 x 3 – 50 reps
[B]Barbell glute bridges[/B]
[265] x 9 x 3 x 3 x 4 x 3 x 4 x 4 x 4 x 4 x 3 x 3 x 4 x 3 – 51 reps
[B]DB lateral raises[/B]
[20] x 12 - 54 reps
*lol ..they did feel a bit harder today, though
[B]Abs cable crunches[/B] 120x20, 130x20, 140x20
[B]
Workout time: 2h15[/B]
I had a good night sleep and I was just bursting at the seams to hit the weights. Favorite breakfast this morning..bagel with mozzarella, scrambled eggs with feta, half of bagel with PB and honey and coffee...plus half a cup of milk and a banana. Boom 900 calories lol. I love weekend breakfast!
[center][IMG]http://i.imgur.com/mXfcn.jpg[/IMG][/center]
[B][I]Day 93: Nov 17, 2012 – D1 / 40 reps[/I][/B]
[B]Incline DB press[/B]
[40lbs] x 10 x 4 x 4 x 3 x 4 x 4 x 4 x 4 x 4 x 4 – 45 reps
[B]Dumbbell flyes[/B]
[30lbs] x 10 x 4 x 4 x 4 x 4 x 4 x 4 x 4 x 3 x 3 – 44 reps
[B]Rope pressdowns[/B]
[70lbs] x 11 x 4 x 3 x 3 x 3 x 3 x 3 x 3 x 4 x 3 – 43 reps
[B]Overhead DB extensions (both arms)[/B]
[35lbs] x 10 x 4 x 4 x 3 x 4 x 3 x 4 x 4 x 4 x 4 – 43 reps
[B]
DB lateral raises[/B]
[20lbs] x 11 - 53 reps
[B]Abs crunches: [/B] 130x20, 140x20, 150x20
[B]Workout time: 1h5[/B]
Today marks 3 months since I've been on this routine. Time to take stock and see what I've achieved and what needs improvement.
Starting weight: 119.4lbs
Current weight: 127lbs
I took a few pics at the gym before someone else walked in and I had to wrap it up.
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/11/17/48012361/gallerypic/dVXawTetDPYKBufKNyCxZHbWvXjlJaXOCPfq.jpg[/img]
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/11/17/48012361/gallerypic/bqLgXRiyrHFOqPXQgYPXoDUSetrOtloqzntD.jpg[/img]
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/11/17/48012361/gallerypic/QmHHzqragyYInQPpiflsWjNYjbMpZnJkTXsg.jpg[/img]
[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2012/11/17/48012361/gallerypic/dUjUyVuuAGVTgVoZTTJrJsApfbPutpDRUVwf.jpg[/img]
I've gained 7lbs over 3 months, which is quite a bit for my frame. Some muscle, some fat. I am most happy with adding size to my back and rear delts. My quads have actually gotten a bit smaller and I've lost fat in that area. It seems most of the fat went to the midsection and lower back/glutes. For the time being, I don't plan on gaining more weight. My clothes are beginning to feel tight and I'm not sure if I want to go into my 'bulking' clothes.
In terms of exercises, I've switched some around due to injuries. I don't do bench press, chinups, pullups, lat pulldowns, and close grip rows anymore, so I'll just mention the ones I've done consistently:
[B]Exercise/ Starting weight/ Current weight[/B]
Incline DB press: 20 / 40
DB flyes: 20 / 30
Overhead extensions: 25 / 35
DB side laterals: 15 / 20
Rear delt raises: 10 / 15
Rope hammer curls: 70 / 90
Front squats: 85 / 125
RDLs: 135 / 190
Leg extensions: 100 / 120
Leg curls: 50 / 60
BB glute bridges: 135 / 265
I'm a lot stronger in the 10RM range now, and I'm quite happy with the progress for the compound lifts. My upper body has always been weaker. I am eagerly awaiting to be able to do rows again.
Looking awesome AD,those clothes are getting tight.Your lats seem to have improved a lot,keep it up :)
Great progress AD, all your hard work is paying off.
subbed,
keep it up brah
thats really good progress, youre looking great :-)