A roids24 powered lifting log :)
- Thread starter TX TERROR
- Start date
Last night we had some shoulders...
Started out with rear delts. I like to hit my rears first so I can really get the the attention they deserve. Its an often neglected piece of the muscle group...
Exercise 1
Rear delt fly.
Started light and only went up to about 150lbs over the course of 5 sets. I try to hit 20-30 reps here each set.
Exercise 2
3 part pull down.
Now this is one my lifting partner came up with and then I started to use.
On a lat pull down you need the pull down bar with handles.
You start the rep by contracting your shoulder blades back. (Think of pull downs with only moving your shoulder blades) HOLD then you finish the pull down. HOLD. Then release. Repeat.
This movement causes a pretty extreame isolation in the rear delt and stays as you transition towords upper lats. Its also a completly different movement that any rear delt excersice.
Excersise 3
Latteral raise.
8 sets with 25-30lbs 15 reps each set.
Excersice 4
Shoulder press
4 sets moving up one plate at a time on each side.
Exercise 5
Chicken wings... I call them this anyway.... Similar to a lateral raise.
5 sets 15 reps.
Here is a link to Dallas McCarver's IG where you can see an example. Its a real tight raise almost like a upright row.
https://www.instagram.com/p/BAQkIMSTMXi/?taken-by=dallasmccarver
Exercise 6
Rear barbell raise.
6 sets 12 reps.
Here is a link on that too.
http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html
Exercise 7
This got a little crazy and Im hurting today.
You ever see the dip machines that look like this?
https://www.google.com/search?q=ham...hUG3SYKHRDTA2oQ_AUIBygC#imgrc=UiKGq9_Zp_CtoM:
Well if you pick that weight up from where the plates are, it makes a hell of a shrug machine.
My buddy and I put 2 plates on each side and we did 3 super sets where you do 10 reps while gripping it from the bars the weights go on. then 10 reps while grabbing it by the plates. (close grip, wide grip basicaly)
Then we did 10 sets of 15 while just grabbing the plates and shrugging. One after another. Maybe 15 second rest while one of us waited on the other to hit a set.
Traps are SORE!
Started out with rear delts. I like to hit my rears first so I can really get the the attention they deserve. Its an often neglected piece of the muscle group...
Exercise 1
Rear delt fly.
Started light and only went up to about 150lbs over the course of 5 sets. I try to hit 20-30 reps here each set.
Exercise 2
3 part pull down.
Now this is one my lifting partner came up with and then I started to use.
On a lat pull down you need the pull down bar with handles.
You start the rep by contracting your shoulder blades back. (Think of pull downs with only moving your shoulder blades) HOLD then you finish the pull down. HOLD. Then release. Repeat.
This movement causes a pretty extreame isolation in the rear delt and stays as you transition towords upper lats. Its also a completly different movement that any rear delt excersice.
Excersise 3
Latteral raise.
8 sets with 25-30lbs 15 reps each set.
Excersice 4
Shoulder press
4 sets moving up one plate at a time on each side.
Exercise 5
Chicken wings... I call them this anyway.... Similar to a lateral raise.
5 sets 15 reps.
Here is a link to Dallas McCarver's IG where you can see an example. Its a real tight raise almost like a upright row.
https://www.instagram.com/p/BAQkIMSTMXi/?taken-by=dallasmccarver
Exercise 6
Rear barbell raise.
6 sets 12 reps.
Here is a link on that too.
http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html
Exercise 7
This got a little crazy and Im hurting today.
You ever see the dip machines that look like this?
https://www.google.com/search?q=ham...hUG3SYKHRDTA2oQ_AUIBygC#imgrc=UiKGq9_Zp_CtoM:
Well if you pick that weight up from where the plates are, it makes a hell of a shrug machine.
My buddy and I put 2 plates on each side and we did 3 super sets where you do 10 reps while gripping it from the bars the weights go on. then 10 reps while grabbing it by the plates. (close grip, wide grip basicaly)
Then we did 10 sets of 15 while just grabbing the plates and shrugging. One after another. Maybe 15 second rest while one of us waited on the other to hit a set.
Traps are SORE!
Hey if your ever in Texas man.
GTFORMULA
Banned
Lol unlikely for some time unfortunately. But on the bright side I'm taking the wife tonight to Orlando and going to universal studio's tomorrow ; )
Dude that place is sweet. We had the one in CA when I lived there. Jurrasic park and the live fire simulation were awesome. haha
Ya try it man pull with blades, pause, pull with lats, pause release...
I like that dip machine. Funy thing is Ive only used it for shrugs lol
Legs are fucking wrecked. Not been this sore in a long long time. Damn....
leg extensions 10 sets of 10
hamstring curls 10 sets of 10
Abductor 10 sets of 10
hack squat from the floor with the diamond bar 10 sets of 10
Leg press 10 sets of 10.
My buddy and I only did rest periods on the last two pressing movements. The machines were all right after one another. Once he was done I immediately went. and so on.... maybe 10 seconds between each set.
The burn was brutal. Wheelchair status workout for sure.
leg extensions 10 sets of 10
hamstring curls 10 sets of 10
Abductor 10 sets of 10
hack squat from the floor with the diamond bar 10 sets of 10
Leg press 10 sets of 10.
My buddy and I only did rest periods on the last two pressing movements. The machines were all right after one another. Once he was done I immediately went. and so on.... maybe 10 seconds between each set.
The burn was brutal. Wheelchair status workout for sure.
GTFORMULA
Banned
Lol I love that statues.
I like it man.. I rarely use the hacksquat, and you have inspired me to consider it again
Well its almost like a deadlift. Its a hack from the ground though. Its a modified hack I guess.
https://www.google.com/search?q=hac...hWFPiYKHXRMD_0Q_AUIBigB#imgrc=pw1RppExvbLbKM:
https://www.google.com/search?q=hac...hWFPiYKHXRMD_0Q_AUIBigB#imgrc=x0I5kfuD_a_5_M:
Check those two links. Same movement different bar. Gripping from the side rather than from behind. but your hands still technically ar behind your center mass.
Interesting.. I've done them on the machine but never with the diamond bar. The only time I use the diamond bar is when I do deadlifts. Lol, I guess I'm not using the diamond bar correctly.
Nothing wrong with using it for deadlifts. I would if there was a bar available. Nice additions now and then.
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