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  1. #151
    Registered User jaxqen's Avatar
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    Originally Posted by George2100 View Post
    Pump, volume, mental toughness
    Interesting.
    Will try it!
    Good luck with your journal!
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  2. #152
    Registered User George2100's Avatar
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    Shoulder day

    Warm up:
    50 side raises
    Superset
    50 band pull aparts

    Work:
    Seated Db press
    45sx15
    55sx12
    65sx8
    75sx6
    85sx4
    90sx4
    95sx4
    45sx30 reps

    Face pulls
    4x15@60lbs

    Single arm side raises
    25x15
    30x10
    35x8
    40x6

    Front raises
    25sx10 (hammer grip)
    25sx10 (pronated)
    30sx8 (hammer)
    30sx8 (pronated)

    Db high pulls
    4x15@30lb db’s

    Cool down:
    50 side raises
    50 band pull aparts

    I’m really struggling to get the dumbbells in position on the heavier sets of OHP. Any suggestions?
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  3. #153
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Warm up:
    50 side raises
    Superset
    50 band pull aparts

    Work:
    Seated Db press
    45sx15
    55sx12
    65sx8
    75sx6
    85sx4
    90sx4
    95sx4
    45sx30 reps

    Face pulls
    4x15@60lbs

    Single arm side raises
    25x15
    30x10
    35x8
    40x6

    Front raises
    25sx10 (hammer grip)
    25sx10 (pronated)
    30sx8 (hammer)
    30sx8 (pronated)

    Db high pulls
    4x15@30lb db’s

    Cool down:
    50 side raises
    50 band pull aparts

    I’m really struggling to get the dumbbells in position on the heavier sets of OHP. Any suggestions?
    Get a spotter...


    Why not do lighter weight for more reps totally focusing on the feel in the delts and not moving the weight?

    I think delts respond better to time under tension (TUT) than a few heavy sets.

    Use the heavier weight with the barbell if you have the equipment for that.
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  4. #154
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Get a spotter...


    Why not do lighter weight for more reps totally focusing on the feel in the delts and not moving the weight?

    I think delts respond better to time under tension (TUT) than a few heavy sets.

    Use the heavier weight with the barbell if you have the equipment for that.
    I like hitting a variety of rep ranges. A spotter really is what I need. Low ceilings means no barbell OHP unfortunately. I don’t have the set up for seated barbell OHP.
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  5. #155
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    I like hitting a variety of rep ranges. A spotter really is what I need. Low ceilings means no barbell OHP unfortunately. I don’t have the set up for seated barbell OHP.
    Do you have a squat/power rack?
    Do you have a bench or seat?
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  6. #156
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Do you have a squat/power rack?
    Do you have a bench or seat?
    I have an adjustable bench. No power rack unfortunately. The “arms” that hold the barbell are behind me when sitting on the bench. They don’t stick out far enough to use for anything over 45 degrees. I’ve done seated OHP without back support before, but I can’t really use heavy enough weight that way.

    Maybe I should build a stand and put it on the deck or something
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  7. #157
    Registered User George2100's Avatar
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    Another thought I had was using the Z press for my main movement of the day. Can’t use as much weight but Then I could replace front raises with seated Db OHP for sets of 8-10.

    Why didn’t I think of this earlier lol
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  8. #158
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Another thought I had was using the Z press for my main movement of the day. Can’t use as much weight but Then I could replace front raises with seated Db OHP for sets of 8-10.

    Why didn’t I think of this earlier lol
    Z press?

    Originally Posted by George2100 View Post
    ...

    Why didn’t I think of this earlier lol
    It happens to us all..

    Some times we need to think outside the box.
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  9. #159
    Registered User George2100's Avatar
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    Z-press...one of the hardest OHP variations
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  10. #160
    Registered User George2100's Avatar
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    Arm day

    Warm up:
    Cable curl 21’s - 4x21@45lbs
    -superset-
    Rope pushdowns - 4x21@45lbs

    Work:
    Bb curls
    65x15
    85x12
    95x8
    115x6
    135x4
    65x15 reps

    Dips
    4x15 reps @ 90lbs

    Incline Db curls (30 sec rest)
    6x6 reps @ 30lb dumbbells

    Overhead cable ext.
    4x15 reps @ 60lbs

    Single arm preacher curl
    25x15
    30x12
    35x8
    35x6 reps

    V bar pushdowns
    4x15 reps @ 75lbs
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  11. #161
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    I highly recommend Z-presses...

    But if you are looking for a way to do overhead presses with the same benefits as seated or standing, try kneeling presses? if you got a hard floor all you really need is a thick towel or something soft for the knees to it against and you get a nice stable platform for pressing
    You would be surprised just how much time I have to waste.
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  12. #162
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    I highly recommend Z-presses...

    But if you are looking for a way to do overhead presses with the same benefits as seated or standing, try kneeling presses? if you got a hard floor all you really need is a thick towel or something soft for the knees to it against and you get a nice stable platform for pressing
    Hmmm I hadn’t thought of that. I lll give that a shot! I’m assuming I’d be able to use less weight than standing OHP, but more weight than z presses.
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  13. #163
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Originally Posted by George2100 View Post
    Hmmm I hadn’t thought of that. I lll give that a shot! I’m assuming I’d be able to use less weight than standing OHP, but more weight than z presses.
    I did them a lot when I hurt my knee. I did not realize how much you really need a stable set of knees when doing standing presses lol. I do not like full backed benches for seated press so a guy recommended kneeling presses. I was actually able to press more with kneeling than standing but I also did them for a few months so no telling what the actual strength kneeling versus standing has.

    To me kneeling felt more stable than standing, but less stable than seated. My only real issue with seated is I do not have a half-back seat and I cannot stand having a full-backed seat for presses.

    But even if you do not like them, Z-presses are still a great press alternative. The good thing about the kneeling version is you can either do them with your upper legs completely vertical(like you were standing on your knees) or you can sit back on your ankles, which is what I ended up doing.
    You would be surprised just how much time I have to waste.
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  14. #164
    Registered User George2100's Avatar
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    Chest/biceps

    Life is a bit hectic right now so I’ll probably be doing these shorter high intensity workouts for a bit. Yesterday’s session:

    Warm up:
    10 mins bike
    Ext rotations 2x12

    Work:
    Decline bench press
    135x12
    185x12
    225x8
    275x6

    Incline bench press
    135x12
    185x11

    Pec deck
    120x12
    150x8

    Concentration curls
    30x12
    40x8

    Bb curls
    95x10

    Quick and dirty. In and out in 30 mins
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  15. #165
    ... Raigs's Avatar
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    That’s a solid workout for being short on time. 👍
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  16. #166
    Registered User George2100's Avatar
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    Originally Posted by Raigs View Post
    That’s a solid workout for being short on time. 👍
    I’m actually enjoying these shorter workouts. Might keep doing them for a while!
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  17. #167
    Registered User George2100's Avatar
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    Back

    Warm up:
    Bike 10 mins

    Pull ups
    BWx 35 reps
    BWx 10 reps
    BWx 5 reps

    Work:
    Db pullovers
    45x12
    65x12
    75x10

    Close grip pulldowns
    210x12
    255x10

    Db rows
    75x12
    85x10

    Wide grip cable row
    180x12
    210x10

    Wide grip rack pulls
    295x12
    345x10

    Band pull aparts
    30lb band x 100 reps


    Done in under 40 mins. I’m really liking these shorter workouts. Last set is to failure on everything. I’m not going past failure with intensity techniques yet. Shoulder session I most likely will. Every rep has a pause at full contraction with slow negatives. I’m basically copying Dorian Yates’ style of training. Feels really good so far!
    Last edited by George2100; 10-14-2020 at 02:24 PM.
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  18. #168
    Registered User George2100's Avatar
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    Sitting at 170lbs on the dot right now. Think I’m going to stay here for a bit and do a little “gain-tain” phase so I don’t get too fat lol




    Been listening to some classic Wayne mixtapes during training lately. Little nostalgia for me! Lol
    Last edited by George2100; 10-14-2020 at 04:46 PM.
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  19. #169
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Shorter more intense workouts are a staple in my life lol. You are definitely putting a lot of intensity and work into a 30 minute time frame.

    Shows a great deal of good conditioning and work capacity(which is a by-product of going high volume).

    In to see the slow gain-taining crawl to 175 If my fat ass doesnt stop losing weight I am going to end up meeting you somewhere around 180 in about 4-5 months
    You would be surprised just how much time I have to waste.
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  20. #170
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Shorter more intense workouts are a staple in my life lol. You are definitely putting a lot of intensity and work into a 30 minute time frame.

    Shows a great deal of good conditioning and work capacity(which is a by-product of going high volume).

    In to see the slow gain-taining crawl to 175 If my fat ass doesnt stop losing weight I am going to end up meeting you somewhere around 180 in about 4-5 months
    That is awesome dude! I’ve been sitting at 160-165 for about 3 years. Figured I’d try to get up to 170-175 and do a little recomp. See if I can come in next summer shredded at 170. Might be asking a bit much, but I’m going to at least try haha
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  21. #171
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    Originally Posted by George2100 View Post
    That is awesome dude! I’ve been sitting at 160-165 for about 3 years. Figured I’d try to get up to 170-175 and do a little recomp. See if I can come in next summer shredded at 170. Might be asking a bit much, but I’m going to at least try haha
    That is not an unreasonable goal. Judging by your avi I would judge you somewhere in the 5'10"-6'1" range? If you are looking to just put on weight in muscle, I would recommend upping your leg workout frequency but keep that high volume mindset. As long as it doesn't aggravate your condition, of course. Easier to gain weight if you just pack it all in to the thighs, butt, and calves
    You would be surprised just how much time I have to waste.
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  22. #172
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    That is not an unreasonable goal. Judging by your avi I would judge you somewhere in the 5'10"-6'1" range? If you are looking to just put on weight in muscle, I would recommend upping your leg workout frequency but keep that high volume mindset. As long as it doesn't aggravate your condition, of course. Easier to gain weight if you just pack it all in to the thighs, butt, and calves
    Haha I’m only 5’8” man! My proportions make me look taller lol
    Things should calm down in a few days and I’ll be back on high volume. Might even push frequency up too! Definitely need to bring up legs lol
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  23. #173
    ... Raigs's Avatar
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    Let’s get it! Bulking season is upon us winter has come!

    Finishing that last session with rack pulls sounds like you wanted the pain. Bet the pump was nice
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  24. #174
    Registered User George2100's Avatar
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    Originally Posted by Raigs View Post
    Let’s get it! Bulking season is upon us winter has come!

    Finishing that last session with rack pulls sounds like you wanted the pain. Bet the pump was nice
    Gotta make up for the lost volume somehow. Pain it is! Lol
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    Registered User George2100's Avatar
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    Shoulders

    Hit a basic bro shoulder session last night. Light weights. Slow negatives. Mind muscle connection. Making love to them shoulders lol

    Kneeling bb OHP (thanks gorilla)
    4x6@95lbs

    Seated Db OHP
    3x8@65s

    Front raises
    3x10@25s

    Side raises
    3x10@25s

    Single arm side raises
    3x10@25s

    Rear delt fly
    3x10@25s

    Face pulls
    3x10@90lbs

    Cable upright rows
    3x10@90lbs

    Bb shrugs
    3x10@225lbs
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  26. #176
    ... Raigs's Avatar
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    Man mirin the 25s for all the raises. How did you like the kneeling ohp? I might steal them also
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  27. #177
    Registered User George2100's Avatar
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    Originally Posted by Raigs View Post
    Man mirin the 25s for all the raises. How did you like the kneeling ohp? I might steal them also
    Yeah using the same weight makes it easy lol
    I just slow down the reps on certain movements to make it harder. Kneeling OHP was a little awkward. Probably going to take me a few weeks to figure out the right posistion. Gorilla recommended them to me because I have low ceilings
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  28. #178
    Registered User George2100's Avatar
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    Arm day

    Dips 4x12@90lbs
    Superset
    Bb curls 4x12@95lbs

    Straight bar pushdowns 3x12@90lbs
    Superset
    Incline Db curls 3x12@25s

    Cable skull crushers 3x12@60lbs
    Superset
    Hammer curls 3x12@35s

    Cable kickbacks 3x10@15lbs
    Superset
    High cable concentration curl 3x10@15lbs

    Good volume, good pump. In and out in 30 mins



    Little tricep action baby
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  29. #179
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Dips 4x12@90lbs
    Superset
    Bb curls 4x12@95lbs

    Straight bar pushdowns 3x12@90lbs
    Superset
    Incline Db curls 3x12@25s

    Cable skull crushers 3x12@60lbs
    Superset
    Hammer curls 3x12@35s

    Cable kickbacks 3x10@15lbs
    Superset
    High cable concentration curl 3x10@15lbs

    Good volume, good pump. In and out in 30 mins



    Little tricep action baby
    Triceps separations..lean still you are.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  30. #180
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Triceps separations..lean still you are.
    That’s good news lol
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