Iron meditation - my journey

[George2100]

Calf raises
3x10@130lbs

Single leg calf raises
3x10@65lbs

Split squats
3x10@90lbs

Leg ext
3x10@120lbs

Single leg ext
3x10@30lbs

Single leg Db RDL
3x10@90lbs

Leg curls
3x10@60lbs

[TypeNirvash]

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

Gah damn bro you look SWOLE

[George2100]

Gah damn bro you look SWOLE

Ayyyyy thanks homie! Been bulking haha

[George2100]

Wide grip pull ups
4x10@BW

Close grip cable rows
4x10@210lbs

Close grip pulldowns
3x10@180lbs

Rear delt fly
3x10@25lb dumbbells

Barbell shrugs
3x10@225lbs

Incline Dumbbell Curls
3x8@25lb dumbbells

Barbell curls
3x8@75lbs

Pretty generic pull workout here. Went way to light on biceps, but I’ve been concentrating more on TUT and MMC these days rather than weight.

[400Lb Gorilla]

Not too shabby for a "generic" workout. Plenty of work and it looks like you attacked the pull muscles from every angle.

Looks like those split squats are making the rounds right now lol. Everybody is using them! Hows life going since the move? Have you found the hour drive to and from the gym a relaxing time?

[George2100]

Not too shabby for a "generic" workout. Plenty of work and it looks like you attacked the pull muscles from every angle.

Looks like those split squats are making the rounds right now lol. Everybody is using them! Hows life going since the move? Have you found the hour drive to and from the gym a relaxing time?

I love split squats! No spinal loading but they still hit the quads an glutes pretty hard imo. Life is great since the move! Very peaceful area in the woods on a lake. I actually found that if I train around noon it only takes me 35 mins to get there. Some days work allows this, some days not lol. But yes when I lift at night the hour drive there isn’t bad cause I drink some tea for caffeine on the way. The drive back is nice as it lets my appetite come back up. I typically don’t eat until an hour after training anyways

[George2100]

Push workout with some rear delt work thrown in. Had pizza and fried chicken last night so I was feeling pretty strong today haha

Incline Db press
45sx8
65sx8
75sx8
85sx13 reps

Incline machine press
150x8
165x8
180x8
195x12 reps

Close grip weight vest push ups
2x20 reps @ no Fukin idea

Single arm side raises
25x10
30x10
35x10 reps

Overhead front plate raises
10x8
25x8
35x16 reps

Overhead face pulls
75x10
90x10
105x16 reps

Overhead rope extension
60x10
75x10
90x10 reps

Straight bar pushdowns
90x10
105x10
120x10 reps

[George2100]

Hit a shoulder focused upper body workout today. Really going to try and bring up the shoulders and calves this winter.

Incline barbell press
5 x 6 @ 185lbs

Wide grip pull ups
5 x 10 BW

Side raises
4 x 10 @25lb dumbbells

Seated Dumbell OHP
4 x 6 @ 65lb Dumbells

Barbell shrugs
3 x 6 @ 275lbs

AB circuit
3 rounds:
15 crunches
15 leg raises
15 bicycle crunches

That’s it. Simple. Lats and chest are way ahead of traps/shoulders. Time to fix that.

[George2100]

Lower body plus some arms. Focus is on calves.

Standing calf raises
3x10@130lbs

Single leg standing calf raises 3x10@65lbs
-superset-
Single leg seated calf raises 3x10@65lbs

Zercher squats
4x6@135lbs

DB stiff leg deadlifts
4x6@65lb Dumbells each hand

Reverse lunges
3x6@45lb Dumbells each hand

Bb curls 4x6@95lbs
-superset-
Bb lying behind the head ext. 4x6@95lbs

Ab circuit: 3 rounds
Sit ups x15 reps
Knee raises x15 reps
Plank x 30 seconds

[400Lb Gorilla]

I am slightly jealous of the way you threw a 85x13 incline DB press into that push workout lol. Thats into the fairly heavy range for a 13 rep set then two days later you followed it with a 185x6 for 5 sets on the BB version of that lift lol. Thats just brutal looking for some reason.

Good luck on equalizing the delts to the lats and chest. It is a hard thing to catch up that muscle group when the bigger muscle groups around it are going to want to take over most of the pushing and pulling you do

[George2100]

I am slightly jealous of the way you threw a 85x13 incline DB press into that push workout lol. Thats into the fairly heavy range for a 13 rep set then two days later you followed it with a 185x6 for 5 sets on the BB version of that lift lol. Thats just brutal looking for some reason.

Good luck on equalizing the delts to the lats and chest. It is a hard thing to catch up that muscle group when the bigger muscle groups around it are going to want to take over most of the pushing and pulling you do

Haha man I can be semi strong (for a 165lb Manlet) when I want to. Ramping up weights like that lets me use heavier weight, but I honestly prefer more volume like the bb incline the other day. 5 straight sets just feels better to me. Also helps keep my ego in check lol. Yeah so I’m thinking I’m just going to cut back on chest and lay work and hit more shoulders and traps for a while. My workouts are going to look very imbalanced for a while!

[deltpecx]

Haha man I can be semi strong (for a 165lb Manlet) when I want to. Ramping up weights like that lets me use heavier weight, but I honestly prefer more volume like the bb incline the other day. 5 straight sets just feels better to me. Also helps keep my ego in check lol. Yeah so I’m thinking I’m just going to cut back on chest and lay work and hit more shoulders and traps for a while. My workouts are going to look very imbalanced for a while!

Don't worry about what your workouts look like.
If you plan to compete in the future it is best to bring your lagging body parts up now.
In MP you want your pecs, delts, lats and arms to flow well with each other.









Your chest kinda overshadows your delts, Pecs!

[George2100]

Don't worry about what your workouts look like.
If you plan to compete in the future it is best to bring your lagging body parts up now.
In MP you want your pecs, delts, lats and arms to flow well with each other.









Your chest kinda overshadows your delts, Pecs!

Yes sir! I’m working on it! I’ll get it done for sure

[deltpecx]

Yes sir! I’m working on it! I’ll get it done for sure

I know you will.

[George2100]

Hit upper body again. Same workout with the same weights as Monday. Only difference is I cut the rest times from 60 sec to 30-45 secs. Next week I’ll go for more reps.


Incline barbell press
5 x 6 @ 185lbs

Wide grip pull ups
5 x 10 BW

Seated Side raises
4 x 10 @ 15lb dumbbells

Seated Dumbell OHP
4 x 6 @ 65lb Dumbells

Barbell shrugs
3 x 6 @ 275lbs

AB circuit
3 rounds:
15 crunches
15 leg raises
15 bicycle crunches


Also decided to swap out standing side raises for strict seated side raises. Just trying them out. Never really done them before.

[400Lb Gorilla]

How steep is your incline?

The incline press, wg pullups, and laterals are a lot of work by themselves. Throwing them DB presses in after all that is even more impressive. I like the different way you approach these workouts. You put incline bench where most people would, first in the workout, but you save the presses for last as far as delt work. Most people would have that second, then the iso work.

How does that hit different for you?

[George2100]

My incline in slightly less than 45 degrees. Not 30 but somewhere in the middle. Maybe 40 degrees? Lol

Yeah I play around with exercise sequence a lot. If I train chest and shoulders the same day, I start with a bench press variation. That obviously hits the front delts pretty hard. So I give them a rest by hitting side delts, then rear delts, then a front delt exercise. Seated Db press or front raises. Gives them a little break, plus I’d rstjer put more focus on rear/side delts than front.

I also will probably go back to a bro split for the millionth time because I can use more weight if I train shoulders on a separate day. I’m just trying to set my schedule up so I can lift 5x per week again. I think I figured it out finally haha

[400Lb Gorilla]

My incline in slightly less than 45 degrees. Not 30 but somewhere in the middle. Maybe 40 degrees? Lol

Yeah I play around with exercise sequence a lot. If I train chest and shoulders the same day, I start with a bench press variation. That obviously hits the front delts pretty hard. So I give them a rest by hitting side delts, then rear delts, then a front delt exercise. Seated Db press or front raises. Gives them a little break, plus I’d rstjer put more focus on rear/side delts than front.

I also will probably go back to a bro split for the millionth time because I can use more weight if I train shoulders on a separate day. I’m just trying to set my schedule up so I can lift 5x per week again. I think I figured it out finally haha

I see. That is a good incline to start with if chest is the focus. I asked because I knew delts was on your agenda for yesterday so I figured you would have had a steep incline to put the load on the front delts. I was not aware you did chest as well.

That makes sense that you give the front delts a break while doing the two iso's between presses. For some reason I always associate DB presses as more "full shoulder" than BB presses. If you are thinking of them as a front delt focused exercise it does make sense to put them there lol.

Get that 5th day bro!!! lol I am going for 4-5 days a week consistency as well. How you going to split it up?

[deltpecx]

My incline in slightly less than 45 degrees. Not 30 but somewhere in the middle. Maybe 40 degrees? Lol

Yeah I play around with exercise sequence a lot. If I train chest and shoulders the same day, I start with a bench press variation. That obviously hits the front delts pretty hard. So I give them a rest by hitting side delts, then rear delts, then a front delt exercise. Seated Db press or front raises. Gives them a little break, plus I’d rstjer put more focus on rear/side delts than front.
...

I like the incline angle. I think it should nrvr nr 45 deg. unless one wants o hit the front delts.

Regarding delt training. Might I suggest you start with rear delts.. the forgotten/ignored delt...

[Raigs]

Get that 5th day bro!!! lol I am going for 4-5 days a week consistency as well. How you going to split it up?

Yeah im here for the answer. Sometimes i hit the chest or squats twice a week when i want that 5th day.

Nice work in here. doing pull ups second then hitting all that work after is solid. If i did pull ups early on it would still be the last thing i do

[George2100]

I like the incline angle. I think it should nrvr nr 45 deg. unless one wants o hit the front delts.

Regarding delt training. Might I suggest you start with rear delts.. the forgotten/ignored delt...

Totally agree about incline angle.

I started with Rear Delts for years. Honestly I think they are ahead of side delts and on par with front delts. Not common, but others have noticed too.

[George2100]

I see. That is a good incline to start with if chest is the focus. I asked because I knew delts was on your agenda for yesterday so I figured you would have had a steep incline to put the load on the front delts. I was not aware you did chest as well.

That makes sense that you give the front delts a break while doing the two iso's between presses. For some reason I always associate DB presses as more "full shoulder" than BB presses. If you are thinking of them as a front delt focused exercise it does make sense to put them there lol.

Get that 5th day bro!!! lol I am going for 4-5 days a week consistency as well. How you going to split it up?

I’ll most likely split it up
Chest
Back
Off
Legs
Shoulders
Arms
Off
Repeat.

5 exercises each day, 4 sets, 7-12 reps.
Pretty generic but honestly my physique hasn’t changed much since I stopped training that way. I trained like that for about 3 years before coming on this site.

Since then I’ve just been messing around lol

I did 5/3/1 for a while when I first started lifting.

[400Lb Gorilla]

I’ll most likely split it up
Chest
Back
Off
Legs
Shoulders
Arms
Off
Repeat.

5 exercises each day, 4 sets, 7-12 reps.
Pretty generic but honestly my physique hasn’t changed much since I stopped training that way. I trained like that for about 3 years before coming on this site.

Since then I’ve just been messing around lol

I did 5/3/1 for a while when I first started lifting.

You gonna put calf and shoulder work 2 times a week?

[George2100]

You gonna put calf and shoulder work 2 times a week?

Either that or I’ll hit them 5x per week. I’ve had great results doing that with small body parts

[400Lb Gorilla]

Either that or I’ll hit them 5x per week. I’ve had great results doing that with small body parts

That makes my calves burn just thinking about it lol. The shoulder work I could see you easily getting on with. You already got a history of high frequency with delt work. Calves would probably respond well since they are a dense, tough muscle anyway.

Looking forward to see how both shoulders and claves respond to that much work.

[George2100]

I’m going to start giving more details on my training from now on. I honestly didn’t expect anyone to be commenting on this thread but myself lol

Broomstick shoulder dislocates
1x20

30 degree incline Db press
65s x 10
75s x 10
85s x 15 reps (top set)
45s x 30 reps (drop set)

Medium grip flat barbell bench press
135 x 10
155 x 10
185 x 9 (top set)

Decline barbell press
185 x 10
225 x 8 (top set)
135 x 16 (drop set)

Standing Db bilateral calf raises
45s x 10
65s x 10
75s x 10 (top set)
45s x 20 (drop set)

Seated single leg calf raises
45 x 10
65 x 10 (top set)
35 x 20 (drop sets)

Standing single leg calf raises
25 x 12
45 x 12 (top set)
25 x 24 (drop set)

Broomstick shoulder dislocates
1x30 reps

Ok, so... I start every workout (no matter what) with 20 shoulder dislocates. I also end every workout with 30 dislocates. I have been doing this for a year. My shoulder mobility has improved immensely, and I no longer get any impingement symptoms.

Now the workout...I call this style of training “top sets and drop sets” lol. No idea about the science behind it, but it works. I ramp up to a top set (usually between 6-12 reps), then I cut the weight in half immediately and do double the reps of the previous set. If you hit 300 for 10 on your top set, immediately drop the weight to 150 and bang out 20 reps. Use the rest/pause technique if necessary. Just get all the reps.

Incline Db press felt great. Didn’t really expect to hit the 85s for 15, but I’ll take it!
Flat bench was meh, trying out a different grip. Decline was ok. 225 x 8 isn’t a PR, but it’s decent. Calves...no one cares about calves lol

[George2100]

My favorite back movements right here. Simple workout. In and out in 35 minutes.

Broomstick dislocates
1 x 20

Wide grip pull ups
BW x 25
BW x 10
BW x 10
BW x 5

Single arm Db rows
45 x 10
65 x 10
85 x 10
105 x 10 (top set)

Neutral grip pulldowns
210 x 10
240 x 10 (top set)
120 x 20 (drop set)

Wide grip cable rows
180 x 10
210 x 10 (top set)
105 x 20 (drop set)

Broomstick dislocates
1 x 30 reps

Always start back workouts with body weight pull ups. I like to get a pump going before the heavier work. Db rows went great. Never used straps for them until today. Huge chest code! Lol
Neutral grip pulldowns are my favorite pulldown variation. I try to arch my upper back and pull to the top of my chest.
Wide grip cable rows really hit my upper back hard. I focus on pausing for a second in the fully contracted position.

[George2100]

Yeah im here for the answer. Sometimes i hit the chest or squats twice a week when i want that 5th day.

Nice work in here. doing pull ups second then hitting all that work after is solid. If i did pull ups early on it would still be the last thing i do

Finally got my schedule together. Work/school schedule makes it difficult. I’m lifting 5 days in a row Saturday-Wednesday with Thursday and Friday off.

Chest/calves
Back
Legs
Arms/abs
Shoulders/traps

[400Lb Gorilla]

Thats a lot of chesticle work lol 85x15 followed by 45x30 sounds like what a guy I knew used to call "destroy and flood". Basically, like your set-up, he would go heavy as possible for a set or two while still keeping himself in the 8-12 range.

Then he would would go ridiculous high reps like 30-40 for the next few sets, lowering the weight as needed to meet those high reps. Said the blood pump was stupid lol. I see what you mean about the numbers on flat bench suffering a little, but I am not sure you really "lose" anything there. You just put those gains and energy into a slightly different variation of the same movement. If anything your incline work will improve your strength in that movement a lot more efficiently because you have less leverage on the incline press than the flat press.


Why the odd break down on the pullups? first 25 on the first set, which is awesome BTW. But then you hit 10, 10, 5.... there a method to that madness?
Solid work on the back day and the 105x10 is a strong DB row, because I know you were keeping that controlled and going for max TUT

[400Lb Gorilla]

Finally got my schedule together. Work/school schedule makes it difficult. I’m lifting 5 days in a row Saturday-Wednesday with Thursday and Friday off.

Chest/calves
Back
Legs
Arms/abs
Shoulders/traps

Solid looking split