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Workout Thread III (pg. 43)
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| Vlad |
LOL, thanks for the visual Orb's.
I agree Jason, those are definitely killer on the hands and arms - depending on what your using. The one where you hang, holding onto a handle, kills my elbow and forearms... alot of them have been so abused that there is virually no more padding left of those things. I think the best thing is to get 2 pieces of long cloth... tie them to an over head bar... rest your elbows in the cloth and grab the upper part of the cloth with your hands - doesnt hurt, if at all on your arms or hands. Just make sure the cloth is thick and strong enough to withstand the weight. :p |
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| Orbax |
ygrenz0r
what do you do for shoulders lats and chest? |
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| Ygrene |
| quote: | Originally posted by Orbax
ygrenz0r
what do you do for shoulders lats and chest? |
I'll give you my current routine-
Chest:
Flat Bench - 4 sets x 5 reps
Incline Dumbells - 4 sets x 8-12 reps
Dips - 3 sets x 12-15 reps
Decline flyes - 3 sets x 10-12 reps
Shoulders:
Modified Clean & Press - 4 sets x 5-8 reps (I'm not cleaning the weight from the floor here, just from arms length)
Seated Machine Press - 4 sets x 8-12 reps
Lateral Raises - 3 sets x 10-12 reps
Shrug Machine (Standing) - 4 sets x 6-8 reps
Rear Delt Machine - 3 sets x 10-12 reps
Back:
Chins - 4 sets x 12-15 reps
Bent Rows - 4 sets x 8-12 reps
Seated Rows (Close Grip) - 4 sets x 8-12 reps
Deadlifts (modified, cross between a Good Morning & Stiff-Legged) - 4 sets x 10 reps
Rear Delt - 3 sets x 10-12 reps
I think that's pretty much it, I'll change it up any given time I go in though depending on how my body feels, lately I have been having a hard time on my lower rep exercises.....I think my body is just overworked & tired right now with all this basketball but, I just want to try and maintain my strength as much as possible. |
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| kid nyce |
i'll throw mine in to procrastinate alittle
shoulders
seated dumbell press - 4x10rep
standing dumbell raise - 4x8rep
shoulder shrugs - 5x6rep
machine seated butterfly - 4x12rep (light weight)
standing lateral flies - 4x10rep (light weight)
standing straight bar chin raise - 4x8rep
really love my shoulder work out, especially the lateral flies with real light weight like 12-15lb dumbells, allows me to really pinch in the trap area of the neck.
Sometimes I throw in some military press but I'm not a fan of it. |
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| Orbax |
One thing you might want to try are the reverse bent over cable pulls.
4x10-12 with 20lbs of resistance (i did it at end of routine)
been getting good results.
Did seated smith machine behind the head military press:
1x12 45 on each side
3x10 45 and 25 on each side
1x10 45 on each side
Seated DB lateral raises
3x12 20s
Reverse incline flies (on stomach on incline bench)
4x10 15s
then that cable thing.
Ive finally gotten happy with rear delts proportion and things are going well
Ill be posting pic series in a bit with measurements to compare to last year around this time. |
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| Nrg2Nfinit |
| lol @ the pics |
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| Vlad |
| Orb... do you stay in the bent over position when pulling up the cables, or do you gradually straighten yourself out as you pull the cables? |
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| Floorfiller |
| quote: | Originally posted by Vlad
Orb... do you stay in the bent over position when pulling up the cables, or do you gradually straighten yourself out as you pull the cables? |
probably the best would be to limit any kind of standing up motion if you're trying to work the back of the shoulder...if you're needing to use your body to get the weight up...you're probably a little heavy |
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| Vlad |
| Yea, thats what I thought. |
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| Floorfiller |
| quote: | Originally posted by Vlad
LOL, thanks for the visual Orb's.
I agree Jason, those are definitely killer on the hands and arms - depending on what your using. The one where you hang, holding onto a handle, kills my elbow and forearms... alot of them have been so abused that there is virually no more padding left of those things. I think the best thing is to get 2 pieces of long cloth... tie them to an over head bar... rest your elbows in the cloth and grab the upper part of the cloth with your hands - doesnt hurt, if at all on your arms or hands. Just make sure the cloth is thick and strong enough to withstand the weight. :p |
i have wrist straps that i use on a ton of exercises...helps to isolate the motion. but even with those...still tears the hell out of my hands...but it's alright...i have some silly ideas about how it makes me cooler :p |
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| Ygrene |
| quote: | Originally posted by Floorfiller
...still tears the hell out of my hands...but it's alright...i have some silly ideas about how it makes me cooler :p
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Battle scars!!!! ;)
I have to wear gloves right now because my hands have gotten so torn up....I almost have holes in my hands at the bases of my fingers!! Normally, wearing gloves is out of the question for me; I like the feel of my bare hands on the weights and I like the character that the abuse gives to my hands. |
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| DarkAngel |
Total n00b question from me:
Is it better to have dinner before or after you start your workout? In my case, since I'm starting again, it's just 40-45 min. walks on the treadmill. |
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