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you saw my meal number 2 haha. it was a hell of a boost for cardio. i think you may have went a tad heavy on those stiff legs. going to have to take a look at the form to make sure you are getting them down right cause i think on that style i top out about 85 or 90 tough
Please Guns we do them all the time and I believe the first move is to push your butt back first as far as you can right?
Please Guns we do them all the time and I believe the first move is to push your butt back first as far as you can right?
it is pretty hard to describe but: drive the hips and but back and keep the dbs in close to the shins. going down without rounding the back and one you hit the bottom pause in the stretch. now once you start driving up you squeeze the ham as you push the hips forward lifting with the ham and glute not the hips and the lower back. you should feel the hams pulling and squeezing on the upstroke not the back. all your weight should remain on the heels for the entire movement. if you want another twist to the movement, turn your toes in pigeon toed and on the way up try to turn them out without actually moving them. that helps focus all the stress onto the hams and makes the movement even more hard
It's funny sometimes I look at these workouts on paper before I do them and I think they don't look like much. Then I do the exercises with the little form tweaks or intensity techniques that he wants you to use and it smokes my bags. Chest and shoulders were burning fierce and insanely pumped today.
5 min treadmill warm up
Rotator/ delt/ trap warm ups
Twist press
3 x warm ups
80s x 10
90s x 10
90s x 10
Incline barbell press
2 x warm ups
225 x 8
245 x 8
245 x 8
255 x 6 + 2 forced
Stretch push ups
3 x 20
Bent dumbbell laterals
1 x warm up
20s x 20
25s x 20
30s x 20
Front barbell raise
1 x warm up
65 x 12
65 x 12
65 x 12
Partial dumbbell laterals (brutal)
1 x warm up
40s x 17----> 25s x 13
40s x 30
40s x 22----> 30s x 8
Incline leg raises
3 x 15
Meal 1: mass cakes
NO Xplode
2 scoops Intra MD
Meal 2: 10 whole eggs and hash browns with low carb ketchup
Meal 3: 100 gm whey, 2 tbs coconut oil
Meal 4: 16 oz sirloin, 8 oz sweet potato, broccoli
Meal 5: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce
Meal 6: 16 oz ground turkey with low carb BBQ sauce
What do you mean by twist presses brother?? I think I know but I'm curious?
you start the movement with your palms facing inboard at the bottom along side your chest (same as a normal press just palms in). as you press the weigh up you twist the weight inboard toward your pinkes. so at the top your pinkes will be facing each other.
you start the movement with your palms facing inboard at the bottom along side your chest (same as a normal press just palms in). as you press the weigh up you twist the weight inboard toward your pinkes. so at the top your pinkes will be facing each other.
Ok thats what I thought it was. I try to do those too sometimes but with my messed up hand i ca only do real light weight for those.
Ok thats what I thought it was. I try to do those too sometimes but with my messed up hand i ca only do real light weight for those.
haha, i shouldnt have hijacked on gusto's posts but they arent meant to be heavy anyway. the sole focus is on proper inner chest stretch and peak contraction. it is more of a warmup pump movement than anything
No worries at all gentlemen I actually had a little bit difficulty with these today in my left arm. One thing I learned when I tore my left biceps tendon is that no bicep=zero ability to supinate. Before it was repaired I had complete loss of strength in supination movements and resisting against pronation . Even though it's repaired it only ever return to about 85 or 90% strength. So as I was twisting my pinkies in On those twist presses I definitely felt very weak in the left arm and came really close to absolute failure on that last set.
What do you mean by twist presses brother?? I think I know but I'm curious?
I'm with you animal! He is doing so much more than his thread shows. When we get together; guns shows us all the extra moves that help us wring everything out of every muscle we are working. ~Trixie~
This is great information no matter who's thread. I'll hijack any thread for great information and not be apologetic. Luv you gusto, and you know I do. ~Trixie~
Really good workout today but I was lightheaded from the beginning. This heat seems to really get to me. I threw on a sweatshirt for my 10 minute treadmill warm up and I started getting lightheaded within a few minutes so that thing came off very quickly. Felt pretty lightheaded at certain points during the work out during the heavy movements but I pushed through it and had a great workout.
AM
30 min fasted cardio
PM
10 min treadmill warm up
One arm barbell row
4 x warm ups
125 x 8
125 x 8
150 x 8
Away facing pulldowns (wanted to try out my new Mag grip, so these were done with a close supinated grip)
2 x warm up
145 x 10
160 x 10
160 x 10 ------> 115 x 8
Single arm supinated pulldown
1 x warm up
85 x 12
100 x 12
115 x 12 (10 sec ISO hold last rep)
Dumbbell Shrugs
100s x 10———> 75s x 10————> 50s x 10 with 3 sec contraction each rep of each set
SM rack pulls
3 x warm ups
405 x 6
405 x 6
405 x 5 (felt really lightheaded so I stopped)
Banded hyperextensions 1 x 30
Incline leg raises SS
4 x 15
Incline sit ups SS
4 x 15
Meal 1: mass cakes
Meal 2: 100 gm whey, 2 tbs coconut oil
Meal 3: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce, 1 tbs coconut oil
NO Xplode
3 scoops Intra MD
Meal 4: Wendy's triple cheeseburger and fries, handful dark chocolate covered raisins
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