Iron meditation - my journey

[jaxqen]

Pump, volume, mental toughness

Interesting.
Will try it!
Good luck with your journal!

[George2100]

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?

[deltpecx]

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.

[George2100]

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.

[deltpecx]

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?

[George2100]

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

[George2100]

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

[deltpecx]

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?

...

Why didn’t I think of this earlier lol

It happens to us all..

Some times we need to think outside the box.

[George2100]

Z-press...one of the hardest OHP variations

[George2100]

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

[400Lb Gorilla]

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

[George2100]

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.

[400Lb Gorilla]

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.

[George2100]

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

[Raigs]

That’s a solid workout for being short on time. 👍

[George2100]

That’s a solid workout for being short on time. 👍

I’m actually enjoying these shorter workouts. Might keep doing them for a while!

[George2100]

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!

[George2100]

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

[400Lb Gorilla]

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

[George2100]

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

[400Lb Gorilla]

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

[George2100]

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

[Raigs]

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

[George2100]

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

[George2100]

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

[Raigs]

Man mirin the 25s for all the raises. How did you like the kneeling ohp? I might steal them also

[George2100]

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

[George2100]

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

[deltpecx]

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.

[George2100]

Triceps separations..lean still you are.

That’s good news lol