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  1. #91
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    Big traps are underrated. Keep at it!!
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  2. #92
    Registered User George2100's Avatar
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    09/18

    I forgot to upload 2 workouts this week. Busy times. Anyways, I’m hitting 2 upper workouts, 2 lower workouts, and 1 full body circuit workout per week. This allows me a frequency of 3x per week each muscle group.

    Here are the circuits I did today.

    Circuit A: 3 rounds no rest
    High incline bench press 135x12
    Quad ext. 105x12
    Cable rows 180x12
    Ham curls 45x12
    Ab wheel 12 reps

    Circuit B: 3 rounds no rest
    Machine shoulder press 90x15
    Single leg ext 30x15
    Close grip pulldowns 180x15
    Single leg curls 15x15
    Side knee raises 15 reps each side

    Circuit C: 3 rounds no rest
    Cable curls 60x15
    Calf raises 90x15
    Rope pushdowns 60x15
    Leg raises 15 reps
    Side raises 20x15



    I plan to keep the movements the same and progress very slowly on these. It’s just about getting a light pump/sweat going.
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  3. #93
    Certified Stud mikey09120's Avatar
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    Originally Posted by George2100 View Post
    I forgot to upload 2 workouts this week. Busy times. Anyways, I’m hitting 2 upper workouts, 2 lower workouts, and 1 full body circuit workout per week. This allows me a frequency of 3x per week each muscle group.

    Here are the circuits I did today.

    Circuit A: 3 rounds no rest
    High incline bench press 135x12
    Quad ext. 105x12
    Cable rows 180x12
    Ham curls 45x12
    Ab wheel 12 reps

    Circuit B: 3 rounds no rest
    Machine shoulder press 90x15
    Single leg ext 30x15
    Close grip pulldowns 180x15
    Single leg curls 15x15
    Side knee raises 15 reps each side

    Circuit C: 3 rounds no rest
    Cable curls 60x15
    Calf raises 90x15
    Rope pushdowns 60x15
    Leg raises 15 reps
    Side raises 20x15



    I plan to keep the movements the same and progress very slowly on these. It’s just about getting a light pump/sweat going.
    Get it bruh
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  4. #94
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    I forgot to upload 2 workouts this week. Busy times. Anyways, I’m hitting 2 upper workouts, 2 lower workouts, and 1 full body circuit workout per week. This allows me a frequency of 3x per week each muscle group.

    Here are the circuits I did today.

    Circuit A: 3 rounds no rest
    High incline bench press 135x12
    Quad ext. 105x12
    Cable rows 180x12
    Ham curls 45x12
    Ab wheel 12 reps

    Circuit B: 3 rounds no rest
    Machine shoulder press 90x15
    Single leg ext 30x15
    Close grip pulldowns 180x15
    Single leg curls 15x15
    Side knee raises 15 reps each side

    Circuit C: 3 rounds no rest
    Cable curls 60x15
    Calf raises 90x15
    Rope pushdowns 60x15
    Leg raises 15 reps
    Side raises 20x15



    I plan to keep the movements the same and progress very slowly on these. It’s just about getting a light pump/sweat going.

    I Like the frequency scheme.

    Are you making sure you take a total relax and chill day per week?
    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.


    1st Place Masters Over 60 Bodybuilding 2014
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  5. #95
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    I Like the frequency scheme.

    Are you making sure you take a total relax and chill day per week?
    Yes sir! Sunday’s are completely off
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  6. #96
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Yes sir! Sunday’s are completely off


    Watching TV with Dad all day?
    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.


    1st Place Masters Over 60 Bodybuilding 2014
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  7. #97
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Watching TV with Dad all day?
    Pretty much lol
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  8. #98
    Registered User George2100's Avatar
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    09/23

    Just going to do some light cardio today. Here are the training sessions from Monday and Tuesday:

    Monday’s training
    Medium grip bench press 3x7@205
    Db rows 3x7@85
    Incline Db press 3x9@85s
    Wide grip pulldowns 3x9@210
    Single arm side raise 2x11@30
    Tricep pushdowns 3x11@75
    Db curls 2x13@45s

    Tuesday’s training:
    Single leg RDL 3x7@65
    Quad ext. 3x11@120
    Ham curls 3x9@75
    Single leg calf raise 4x7@65
    Ab wheel 4x9
    Paused Db shrugs (5 sec pause) 4x10@65s
    Face pulls 4x12@75
    Rear delt swings 3x25@5s
    Overhead plate raises 1x50@25lb plate

    Normally I would do farmers walks at the end, but I had to do a brake job on the rig last night so I didn’t lift until 8. Too dark for farmers walks. Did overhead plate raises for high reps instead. Absolutely smokes the traps.
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  9. #99
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Just going to do some light cardio today. Here are the training sessions from Monday and Tuesday:

    Monday’s training
    Medium grip bench press 3x7@205
    Db rows 3x7@85
    Incline Db press 3x9@85s
    Wide grip pulldowns 3x9@210
    Single arm side raise 2x11@30
    Tricep pushdowns 3x11@75
    Db curls 2x13@45s

    Tuesday’s training:
    Single leg RDL 3x7@65
    Quad ext. 3x11@120
    Ham curls 3x9@75
    Single leg calf raise 4x7@65
    Ab wheel 4x9
    Paused Db shrugs (5 sec pause) 4x10@65s
    Face pulls 4x12@75
    Rear delt swings 3x25@5s
    Overhead plate raises 1x50@25lb plate

    Normally I would do farmers walks at the end, but I had to do a brake job on the rig last night so I didn’t lift until 8. Too dark for farmers walks. Did overhead plate raises for high reps instead. Absolutely smokes the traps.
    I've never done Farmers Walks. (I know hard to believe...lol)

    I'm thinking of adding them into my shoulder rehab as with the rack pulls.
    Which are working fantastically!!

    Where do FW mainly hit?
    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.


    1st Place Masters Over 60 Bodybuilding 2014
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  10. #100
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    I've never done Farmers Walks. (I know hard to believe...lol)

    I'm thinking of adding them into my shoulder rehab as with the rack pulls.
    Which are working fantastically!!

    Where do FW mainly hit?
    Definitely do them. Great for low back pain and shoulder pain. Just make sure you keep the shoulders pulled back and keep an upright posture. More people do them with shoulders rolled forward. That’ll only exacerbate your shoulder issues. They’ll hit your upper back, core, and forearms hard. If you want to use more weight and don’t care about grip strength, use straps.
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  11. #101
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Definitely do them. Great for low back pain and shoulder pain. Just make sure you keep the shoulders pulled back and keep an upright posture. More people do them with shoulders rolled forward. That’ll only exacerbate your shoulder issues. They’ll hit your upper back, core, and forearms hard. If you want to use more weight and don’t care about grip strength, use straps.
    Yeah as I've told you the rolling forward is definitely the problem.

    Originally Posted by George2100 View Post
    ...If you want to use more weight and don’t care about grip strength, use straps.
    LOL! Who uses straps...Versa Grips FTW.

    Next session is back day added they will be.

    Thanks!
    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.


    1st Place Masters Over 60 Bodybuilding 2014
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  12. #102
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Yeah as I've told you the rolling forward is definitely the problem.



    LOL! Who uses straps...Versa Grips FTW.

    Next session is back day added they will be.

    Thanks!
    Never even tried versa grips! Hell, I just found out about straps about 6 months ago haha
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  13. #103
    World Warrior TypeNirvash's Avatar
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    ay brah! how are you doin???
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  14. #104
    Registered User George2100's Avatar
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    Originally Posted by TypeNirvash View Post
    ay brah! how are you doin???
    Doing well man! How bout you?
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  15. #105
    Registered User George2100's Avatar
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    09/24

    Got some lifting in during my afternoon break!

    Weighted chins 3x7@75lbs
    Seated Db OHP 3x7@65s
    Cable rows 3x9@210
    Low incline bench press 3x9@185
    Side raises 2x10@25s
    Bb curls 3x11@95
    Overhead cable ext. 2x13@75

    Everything still feels pretty light, which is good!
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  16. #106
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Never even tried versa grips! Hell, I just found out about straps about 6 months ago haha
    VG are GREAT!

    You don't even have to wrap the pad totally around the bar or grip the bar with your fingers totally around it, as with straps.

    I can hang from a pull up bar with them just under my palms.

    The pad rubber is very adhesive but not sticky, if that makes any sense.

    I did Farmer Walks with 25 pound plate in each hand...pretty nice feeling in the shoulder.
    I'll up the weight each time.

    Thanks again for the tips.
    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.


    1st Place Masters Over 60 Bodybuilding 2014
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  17. #107
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Never even tried versa grips! Hell, I just found out about straps about 6 months ago haha
    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.


    1st Place Masters Over 60 Bodybuilding 2014
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  18. #108
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    VG are GREAT!

    You don't even have to wrap the pad totally around the bar or grip the bar with your fingers totally around it, as with straps.

    I can hang from a pull up bar with them just under my palms.

    The pad rubber is very adhesive but not sticky, if that makes any sense.

    I did Farmer Walks with 25 pound plate in each hand...pretty nice feeling in the shoulder.
    I'll up the weight each time.

    Thanks again for the tips.
    Man I might have to get some of those. The only thing I use straps for is heavy bb shrugs. Think I’m done with those anyways since they never did anything as far as trap development for me lol. Farmers walks are really great. I generally hate the term “functional” when it comes to lifting; but, farmers walks truly are a functional movement. I’m thinking about getting some farmers handles or a trap bar because 100lb dumbbell in each hand just isn’t enough for me. It’s enough to rip a callus off my hand though lol that happens
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    Originally Posted by George2100 View Post
    Man I might have to get some of those. The only thing I use straps for is heavy bb shrugs. Think I’m done with those anyways since they never did anything as far as trap development for me lol.
    You might be shrugging wrongly


    Originally Posted by George2100 View Post
    ... I’m thinking about getting some farmers handles or a trap bar because 100lb dumbbell in each hand just isn’t enough for me. It’s enough to rip a callus off my hand though lol that happens
    This is why one uses Versa Grips.
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    Originally Posted by deltpecx View Post
    You might be shrugging wrongly




    This is why one uses Versa Grips.
    Yeah I’m trying out some lighter paused shrugs now. Gunna see if it makes a difference. I just use man clamps (just my hands) for farmers walks.
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    Also been doing more cardio lately. Feels pretty good. Weights going up too lol
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    Originally Posted by George2100 View Post
    Yeah I’m trying out some lighter paused shrugs now. Gunna see if it makes a difference. I just use man clamps (just my hands) for farmers walks.
    Are you BB shrugging to the front?
    I keep the shoulders back. I feel the lift in the lower traps.
    I try to 'shove' the weigh up with the lower traps up through my back.
    I lower the weight through the lower traps if that makes any sense.
    Most people lift the BB with the shoulders.

    Also have you tried rear BB shrugs?
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    Originally Posted by deltpecx View Post
    Are you BB shrugging to the front?
    I keep the shoulders back. I feel the lift in the lower traps.
    I try to 'shove' the weigh up with the lower traps up through my back.
    Most people lift the BB with the shoulders.

    Also have you tried rear BB shrugs?
    Yes, I really like rear bb shrugs. Feels more comfortable to me
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    Originally Posted by George2100 View Post
    Yes, I really like rear bb shrugs. Feels more comfortable to me
    I find I can focus the lift better on the traps with rear.
    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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    09/27

    Well...back on the old bro split. Everytime I try a higher frequency routine, I get bored. I’ve been on a bro split since day 1 other than my little experiments. Time for me to go back to my roots.

    Back day:
    Warm up: 100 pull ups
    BWx20/20/15/10/10/10/10/5

    Close grip cable row
    180x12
    195x10
    210x8
    225x8
    240x6

    Wide grip cable row
    150x10
    165x8
    180x8
    195x6

    Reverse grip pulldowns
    3x10@225

    Db rows
    45x12
    65x8
    75x8
    85x6

    Wide grip pulldowns
    4x10@180

    Rope pull throughs
    3x12@45

    60 seconds rest between all sets. Got a great pump, was still able to use heavy (for me) weight. Got a good sweat going. This is my bread and butter. Feels good to be back!
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    OK so from you pics it looks as if Bro split works for you...LOL


    Why change?


    Always one should find what works for you.
    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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    Originally Posted by deltpecx View Post
    OK so from you pics it looks as if Bro split works for you...LOL


    Why change?


    Always one should find what works for you.
    Had to see what all the hype was about.
    Apparently frequency is the new fad. I’m not about it. I like going in and going apechit on a muscle group. I feel I need 5-7 days to recover before DIRECTLY hitting it again. supposedly this is not “optimal” for nattys lol don’t care, it’s fun! Isn’t this supposed to be fun?
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    09/28

    It’s monday, AKA international chest day!

    Warm up: band pull aparts 2x25@25lb band
    -superset-
    Side raises 2x25@10lbs
    Machine chest press- 6x10-20
    Work:
    Incline BB press
    135x10
    155x10
    175x8
    185x8
    190x8

    Incline Db fly
    25sx10
    30sx10
    35sx8
    40sx8
    45sx8

    Incline machine press
    105x10
    120x10
    135x8
    150x8
    165x8
    Dropset - 90x16 reps

    Db pullover
    45x10
    55x10
    65x10

    Cable fly low to high
    15x8
    15x8
    30x8
    Dropset- 15x16 reps

    Killer chest workout. I like to warm up the shoulders first and then move into 5-7 sets of high rep machine presses before I get to my barbell work. For dropsets, try this out...
    After your heaviest working set, immediately cut the weight in half and do double the reps of the previous set. Doesn’t matter if you need to rest in the middle of the set, just get the damn reps in! Use the rest/pause technique if you have to.
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    That is some pretty big weight. Only people I have heard call it a "bro split" are people who do not look like they lift weights lol. If it works, dont break it.

    Those are some heavy cable rows. Even heavier looking incline benchpresses. 175, 185, and 190x8 makes it seem like you werent quite sure where the 8 rep weight stopped
    You would be surprised just how much time I have to waste.
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    Originally Posted by 400Lb Gorilla View Post
    That is some pretty big weight. Only people I have heard call it a "bro split" are people who do not look like they lift weights lol. If it works, dont break it.

    Those are some heavy cable rows. Even heavier looking incline benchpresses. 175, 185, and 190x8 makes it seem like you werent quite sure where the 8 rep weight stopped
    Thanks man! Very true statement about the “bro split”. The 8 rep thing...
    So, every set leading up to the last one is a warm up. I basically ramp up to a top set on barbell presses. I like getting the extra volume in. I think I could have gotten the 190 for 10-12 if I went in fresh and hit failure. I’m a volume guy at heart lol

    Edit: heavy cable rows...lol I know it looks odd. I get a better contraction in my back with those compared to barbell rows. I like to pasuse for a second or 2 at full contraction
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