oscar Young
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You could use:
T bar to start focusing on shortening upper back first . I’d always opt for a chest supported machine to hit my upper back whilst fresh as the stability it provides allows me to lift maximal loads .
Maybe chest supported dual dumbbell row to follow to load the lengthened.
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REST DAY
Hey guys , it’s been a rest day but a busy one nevertheless with work , treatments and errands .
Finished off with watching champions league game between city 🆚 Real Madrid. Great game .
Big Delts and arms session tomorrow.
I am up for it 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I would potentially ask the same question Israel has asked above before taking it out completely.
I’d also ask if the soreness is disruptive or if it’s just a bit of awareness in the hamstrings rather than proper disruptive sorenesstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Foam rolling them before the session has generally worked for me ..
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QUADS
Full working day today so didn’t get to train till normal time at 2:00. Session was a go with pendulum being progressed by a 1.25kg biscuit and a rep up . Both top and back off sets went well .
Leg press was a bit tricky tho as bicep was iffy so couldn’t brace properly..we still managed to do some worthy work on there tho.
Overall very productive session though. Happy with everything.Looking forward to rest day tomorrow and some further treatment on this bicep .
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diet was a bit meh yesterday need to sort it out i’m going to set meal timings and stick to them cause it’s getting to the point where it’s 10oclock or even later and i’ve got a big chunk of food to eat it’s probably just appetite declining but this should sort it out cause i can definitely still eat the food i’ll just be full a lot of the time.
upper finished up
mid incline smith 2+2 not that used to the smith yet (my excuse) just a 1 full rep regression from last time but this should definitely go up next time
15+1
nautilus leverage shoulder press 6 , 9
trotter close grip press 5 , 8
hs underhand pulldown 7 , 9
tbar row 5 , 8
didn’t have the time to hit side delts +arms which isn’t ideal but i’ve still got to work around lesson timings at college
lower tomorrow gonna be a fun one as there’s no time limits so i like to take a bit longer to do the session which is good cause leg compound sets bury me
Hey Tom,
Was just going through your log having a read on how you been getting on then I came across this entry .
Whilst pushing up the most important thing is routine. Once you mail that , it’s not only easier to eat , but digestion becomes easier as there’s ample space between meals to help the stomach digest the previous meal.
If you wake up late or miss a meal , it just has such a blanket impact on the whole day & you end up not only struggling to eat as you are still full , but digestion takes a hit too as you are just piling food. You also end up going bed later than normal as you have to stay up getting meals in .So worth just focusing on tightening up routine and all else will fall in place nicely.
Other than that keep up the good work . 🙂
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Hello team ,
So yesterday had a fabulous upper Session. I felt very good during the session & bicep didn’t feel aggravated at all . Managed to go up on almost everything. I scaled back a bit on Atlantis shoulder press as I was struggling with stability so much I struggled to start and finish the set in the same position locked in . So slight scale back and we will push up again and standardise everything.Today was rest day , I did my cardio first thing as usual then spent the rest of the day between chores & doing steps. Quite tired from it all but it’s all good as I’m off to bed . Very busy morning tomorrow with clients then we hit quads in the afternoon.
Big day ahead , big week ahead . 😉
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REST DAY
Very busy day working and doing errands..couldn’t even afford my midday nap…
But hey ho, in bed now & looking forward to a good sleep.
Upper tomorrow:)
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Well in this case as you alluded above , you are overthinking….. and I couldn’t give you a better answer than jordan has above 👆🏿
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Personally if I run an SLDL , it’s to target my erectors , so programmed on pull day , and if so , I don’t take eccentrics as they are then demanding from a recovery perspective.
If I target glute/ham then I’d opt for an RDL, here I’d prefer to take eccentrics.
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PULL / HAMS
Very busy day with clients all morning. Managed an hours nap after pre workout meal and then went after it .
A few movements swapped to accommodate bicep tendon issue , but very productive session overall . A few of the swaps will stay like the foot elevated BB row which felt awesome & safe at the same time .
Looking forward to tomorrow rest day massively. 🙂
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Another Wednesday, another battle with the high incline smith press . The third time I am attempting this same load . First time 4 reps , last week I dropped to 3 reps because the bench slipped as I attempted the 4th rep & lost stability through trying to create counterforce through my feet .
Today that was sorted with reinforcements brought in . I had someone stand on the weight stack on the bench to make it heavier.
Anyway 4 reps plus a hard one last scrappy rep which I had to grind with a spot from my training partner. At this point taking that last rep with a spot is exposing me to it and gives me a better chance of getting it as a full rep next week.
The acceptance that things are just hard at this point and it’ll take time to progress is very important. So patience is not a virtue here but mandatory if I am to have any chance breaking through this . This is where the fun is , and it has to be embraced, otherwise it’s easier to just switch movements at this point to make things easier.
Tomorrow we pull and hit hams too 🙂
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Kuba has covered everything here . But to add to it a bit , whilst pressing I’d think drive arms up and across … think of upper arm (bicep) coming across the chest almost to meet in the midline ..
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REST DAY
Cardio first thing upon wake this morning . Work has been sporadic with me going back and forth to the gym across the day .
I also had a treatment on hip, knee & bicep from a different therapist today . He used a lot of manual therapy , dry needling & shock therapy which my other therapist doesn’t use so let’s see how this impacts my niggles . Early bed for me tonight . I need that 150kg incline smith for 5 reps tomorrow.
I can’t think about much else but that set .
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