Iron meditation - my journey

[Raigs]

Big traps are underrated. Keep at it!!

[George2100]

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.

[mikey09120]

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

[deltpecx]

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?

[George2100]

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

[deltpecx]

Yes sir! Sunday’s are completely off

Watching TV with Dad all day?

[George2100]

Watching TV with Dad all day?

Pretty much lol

[George2100]

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.

[deltpecx]

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?

[George2100]

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.

[deltpecx]

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.

...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!

[George2100]

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

[TypeNirvash]

ay brah! how are you doin???

[George2100]

ay brah! how are you doin???

Doing well man! How bout you?

[George2100]

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!

[deltpecx]

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.

[deltpecx]

Never even tried versa grips! Hell, I just found out about straps about 6 months ago haha

[George2100]

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

[deltpecx]

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

... 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.

[George2100]

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.

[George2100]

Also been doing more cardio lately. Feels pretty good. Weights going up too lol

[deltpecx]

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?

[George2100]

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

[deltpecx]

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.

[George2100]

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!

[deltpecx]

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.

[George2100]

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?

[George2100]

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.

[400Lb Gorilla]

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

[George2100]

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