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working the top shelf of the upper pec. instead of your palms facing each other during the fly they are actually facing down like you do when you pres. so palms away from you for the duration of the movement. puts a lot less stress on the bicep tendons as well
Thanks brother I will try that upper chest could definitely use the work
hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10)10s/4
db rows 80x10 100x10 120x10 140x10 ds150x10ds 120x10ds 100x10
ng pulldowns 100x10 120x10 140x10/2
elevated sup low rows 120x10/4
done for the day. yeah boy early ass morning and worn the hell out. great session though and everything feels pretty good. i have an event at the gym tonight so i will be on my feet for a long ass time today. so my lower back is going to be very very angry tonight and tomorrow. good thing tomorrow and thursday and semi easy days before legs. another successful day. the eggs over easy this morning were delicious and a nice change of pace.
meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10)10s/4
db rows 80x10 100x10 120x10 140x10 ds150x10ds 120x10ds 100x10
ng pulldowns 100x10 120x10 140x10/2
elevated sup low rows 120x10/4
done for the day. yeah boy early ass morning and worn the hell out. great session though and everything feels pretty good. i have an event at the gym tonight so i will be on my feet for a long ass time today. so my lower back is going to be very very angry tonight and tomorrow. good thing tomorrow and thursday and semi easy days before legs. another successful day. the eggs over easy this morning were delicious and a nice change of pace.
meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
hell yeah. they are different but awesome. cool you can actually put the entire focus on what you are trying to do
Did those Flys chest is sore in places it didn't know it had. Chest has been the most difficult for me to develop nice to find something that I'm sure is working.
Did those Flys chest is sore in places it didn't know it had. Chest has been the most difficult for me to develop nice to find something that I'm sure is working.
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yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha
yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha
Yes sir I did it wrong for years then when I finally learned proper form it's really been a battle to keep my front Delts out of it. This tricep injury has been a blessing for my chest have really had to find that connection to keep my tris and Delts out of it.
seated calf raise 75x10 100x15(8s each rep)/4
palms out press downs 100x10 110x10 120x10/2
incline db extensions 30x20/4
assist machine press downs 100x10 110x10 120x10/2
special hammer curls 25x12/3
incline db curls w/twist 20x10/3
done for the day. great day in the gym but shitty day in the process. had some maint stuff on the house and these guys take their everymore sweet ass time. over 4 hours in the am and then back this after noon. so my meal timing was off and i had to blast through my workout on their lunch break. still got a really good day in though. other than a little bit of back pain from yesterday and being a little sore everything else is on freaking point hopefully the rest of the day is not driven by someone else's sched. and my dog has been locked up all day barking his ass off driving me nuts too. so that adds even more stress on.
meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
yeah man, i used to be the same way. i started training with a dude that had an awesome chest and i learned about finding proper grip spacing arching the chest and squeezing through the chest as opposed to shoulders and triceps. it helped me figure out real quick why i had monster shoulders and arms and a bird chest haha
Could i get an added cup size with this one??? LOL
machine leg raise 40x10/3
seated calf raise 100rep set 50x10 110x35 x 25 x20 x15 x5
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8
flat db press 65x10 70x10 70x10
dips x10/3 w/20 sec stretch in the hole at end of each set
banded face pulls x30/3
db lats 25x8/3
bb front raise 30x8/3
done for the day. extra chest and shoulder day so the pace was nice and quick and the weight felt pretty good. i actually felt really strong and had to pull back and stay within the guidelines of the training. so that's a big plus. right now everything feels spot on still but after doing that calf work i have a feeling i am going to be in the same pain i was in from last week. i only went up 10lbs but damn they hurt and shake like it is cool for hours. i did do some pretty serious stretching after finishing and before leaving the gym. hopefully this will offset the stupid soreness.
meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
leg raise ts x10/3ts
standing rope lat pd crunches ts ts70x10/3ts
incline situps ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x20/4
adductors 190x10/3
leg extensions w/2sec contraction 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 70x6 165x6 255x6 305x12/3
one leg leg press w/15 sec stretch 90x10 180x10 270x10 360x10
db stiff leg deads 55x10 60x10 65x10
done for the day. not a to shabby day today at all. knees were alittle bit tender but nothing bad enough to wrap. nasty pumps for the duration of training today. so all in all a great day work wise. my glutes did get super fired up from the squats haha. so that made it very interesting to say the least. gym was nice and empty today to so i got to push my own pace for the whole workout. that is a nice change. no morons wearing yoga pants or being stupid either. so i will chalk today up as another great day in the books. tomorrow wont be as nice though. get my cheat today to. gravy and biscuits with sausage and blue berry pancakes. yeah buddy
meal 1
4 whole organic free range eggs
4oz 93/7 ground beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
gravy and buscuits w/sausage
stack of blue berry pancakes
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
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