Rebuilding the beast

[animal87]

Re: Rebuilding the beast

Legs:

Squats: 6x6
db lunges: 4x20
leg extensions: 4x10 drop sets last set
lying leg curls: 4x10 drop ests last 2 sets
BB calf raises: 5x15

I'm disgusted with myself that I let my legs get so weak compared to what they were. Life and work got in the way. Things have settled down and I cncentrate again so its time to go to town.

[animal87]

Re: Rebuilding the beast

yesterday: did some hiking for a little cardio

today: chest /tri's

warmup
flat BB bench: 4x6
decline BB bench: 4x10 doulbe drop set last
Incline Db bench: 4x15
flat db flys: 4x15 drop set last set
db skull cruhers: 3x10 double drop set last set

It seems like my left arm and shoulder are finally getting better to the point that I'm going to be able to bench more weight with a BB. If nothing happens and it keeps progressing like this I think I can rep out 315 again by sometime next year.

[LittleTom]

Re: Rebuilding the beast

Nice, keep crushing animal.

[animal87]

Re: Rebuilding the beast

Did a little hiking cardio today as well. Family and friends needed alot of help today. That and working really wore me out so I decided to do cardio today and lift the rest of the week.

[animal87]

Re: Rebuilding the beast

yesterday back/bi's:

warmup
Deads: 6x6
Bent over rows: 4x10
tbar rows: 4x10 drop through all the weight the last set
Lat pulldowns: 5x15
db lawnn mower cranks: 4x20

db hammers: 3x15
concetration curls: 4x15 one drop set last set

[animal87]

Re: Rebuilding the beast

today: shoulders


rotator warmup with db
warmup

BB shrugs: 315 4x10
DB shrugs: 3x20
side lat raise DB: 4x12 drop set last 2 sets
rear delt flys DB: 4x10 drop set last 2 sets
seated DB P: 90 4x12

I'm trying not to work my front delt too had bc my shoulders grow so much compared to my chest. Give my chest time to catch up.

[MOUNTAIN-MAN]

Re: Rebuilding the beast

Still killing that cycle bro u da man

[guns01]

Re: Rebuilding the beast

today: shoulders


rotator warmup with db
warmup

BB shrugs: 315 4x10
DB shrugs: 3x20
side lat raise DB: 4x12 drop set last 2 sets
rear delt flys DB: 4x10 drop set last 2 sets
seated DB P: 90 4x12

I'm trying not to work my front delt too had bc my shoulders grow so much compared to my chest. Give my chest time to catch up.

i like the trap work you do before hitting your shoulders. a lot of people dont know that this is effective way of taking them out of your delt work. also how you hold your head while doing movements can engage or disengage traps during delt movements also

[gusto77]

Re: Rebuilding the beast

Killing it brother. I've kept it up steady in the gym but let my diet slide for a good while. Hopefully back I track here myself with the diet. I'm not going out of my way to be consumed by my diet but I'm back to cooking instead of eating out. Keep it up man.

[animal87]

Re: Rebuilding the beast

i like the trap work you do before hitting your shoulders. a lot of people dont know that this is effective way of taking them out of your delt work. also how you hold your head while doing movements can engage or disengage traps during delt movements also

What do you recommend Guns? I always look straigh ahead and a little up doing traps/shoulders. When I look down it feels like I cant move enough and like i cant breath deep enough.

[guns01]

Re: Rebuilding the beast

What do you recommend Guns? I always look straigh ahead and a little up doing traps/shoulders. When I look down it feels like I cant move enough and like i cant breath deep enough.

your chin should be up above straight and for most people it is pretty much looking at the roof to fully disengage. you have to play with it and watch them in different positions to actually see them deactivate. another thing to do is ensure while you are executing that you keep your clavicles down for the duration and dont let your hand go above your shoulder level. the elbow should always come up higher than the hand as long as your functionality allows it to

[animal87]

Re: Rebuilding the beast

Ok. I'm doing it almost like you said then, if i understand right. My left arm wont let me do it with perfect form but do the best I can of course. I should try looking up even more tho, I can a little before my head touched my traps.

[guns01]

Re: Rebuilding the beast

Ok. I'm doing it almost like you said then, if i understand right. My left arm wont let me do it with perfect form but do the best I can of course. I should try looking up even more tho, I can a little before my head touched my traps.

yeah man, mess around with it and watch, you can actually see them engage if you arent deactivating them. a lot of people dont realize it but you need to do the same thing on front side and rear delts as well. the traps will pull on the shoulder muscles the same

[rnixon]

Re: Rebuilding the beast

Interesting

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[animal87]

Re: Rebuilding the beast

Tuesday:

I wanted to reagrragedwhich body parts I'm hitting at which part of the week so I hit back today:

warmup:
Good mornings: 3x20
deads: 5x8 315
bent over BB rows: 4x12
tbar rows: 4x10 5 drop sets last set
lat pull downs: 5x15 3 sets in front of the head 2 behind

BB curls: 3x8
preacher curls: 4x15 one drop set last set