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Health & Fitness
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Old 03-08-2013, 05:24 PM   #1821
dabears
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Reverse dumbbell flies, or for a compound one pendlay rows really hit them well too along with the lats etc.

Bench press, dips, military press etc are all going to hit the front delt moreso than the oftneglected rear delt.
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Old 03-08-2013, 05:39 PM   #1822
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Look at my progress thread, I do plenty of shoulder work to hit all delts.
Quote:
Originally Posted by sweetbro858 View Post
Liftin 3 days a week... What are some other basic shoulder movements I could be doing?

My #3 workout is something like this:

Standing military press
Squats
Dips (do these workout days 1 & 3)
Laying tricep extension
Shrugs


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Old 03-09-2013, 09:33 AM   #1823
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Today's back workout and some abs

3x10 Deadlift probably keeping it at 225 and going slow
30 Wide Grip Pull Ups
100 Ring Rows
3x12 70lb KB Rows
5 15' Rope Climbs

100 Ab mat sit ups
100 Mountain Climbers
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Old 03-10-2013, 11:57 AM   #1824
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Quote:
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Reverse dumbbell flies, or for a compound one pendlay rows really hit them well too along with the lats etc.

Bench press, dips, military press etc are all going to hit the front delt moreso than the oftneglected rear delt.
Yeah for sure. I'm just trying to do some heavy basic shoulder movements while on this cut.

My accessories have been bush wackers or hitlers.

I liked Z00s routine, just kinda seemed like shoulder genocide to me
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Old 03-11-2013, 10:27 AM   #1825
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todays

2x5 Incline Bench Press
1x5+ (as many over 5reps as possible) Incline Bench
3x 5-5-5 Flat bench pyramid sets. do 5 reps, drop weight, do 5 reps, drop weight, do 5 reps, then work back up done non stop with light weight
3x15 Dumbbell Flys
50 Close Grip Chest to floor push ups

3x5 Weight Chin ups
1xmax Body Weight Chin ups
3x8 EZ Bar Curls
3x10 Dumbbell Preacher Curls
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Old 03-12-2013, 03:27 PM   #1826
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Alright here are my numbers, don't laugh. I SAID DON'T LAUGH!!

6'2" 220lbs

Squat 225x4
Deadlift 285x1
Bench 275x1

Standing OHP 135x8
Standing t-bar row 225x5

Chin-Ups 1st set @ 7-8
Pull Ups 1st set @ 5-7, following sets are 2-4 rep range
Dips x10

I'm gonna continue on with lifting 3 days a week, following that minimalist approach. My focus for the past 4 weeks has been DL and squats. Although I saw progess in the DLs, the squats haven't changed much.

Continue squatting 2x a week or just have a designated leg day where I spend 45 minutes of them?
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Old 03-12-2013, 03:31 PM   #1827
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whats there to laugh at? thats not that bad.
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Old 03-12-2013, 03:32 PM   #1828
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Quote:
Originally Posted by sweetbro858 View Post
Alright here are my numbers, don't laugh. I SAID DON'T LAUGH!!

6'2" 220lbs

Squat 225x4
Deadlift 285x1
Bench 275x1

Standing OHP 135x8
Standing t-bar row 225x5

Chin-Ups 1st set @ 7-8
Pull Ups 1st set @ 5-7, following sets are 2-4 rep range
Dips x10

I'm gonna continue on with lifting 3 days a week, following that minimalist approach. My focus for the past 4 weeks has been DL and squats. Although I saw progess in the DLs, the squats haven't changed much.

Continue squatting 2x a week or just have a designated leg day where I spend 45 minutes of them?
Might I suggest a little more accessory work. I did SS with dips, and chins/pull ups for a while and my body composition didn't change much until I started doing other things.
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Old 03-12-2013, 03:35 PM   #1829
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The question for me is... what are you neglecting by squatting 2x a week on a three day, minimalist routine?

I can just assume your routines of the past given your big three lifts... You'd think a guy with your height would have a massive deadlift, medium squat and mediocre bench typically haha.
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Old 03-12-2013, 03:36 PM   #1830
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whats there to laugh at? thats not that bad.
lol yeah I was just kidding. But having your squat numbers under bench
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Old 03-12-2013, 03:40 PM   #1831
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lol yeah I was just kidding. But having your squat numbers under bench
it will reverse fairly quickly if you want it to.

how much do you weigh?
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Old 03-12-2013, 03:42 PM   #1832
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Might I suggest a little more accessory work. I did SS with dips, and chins/pull ups for a while and my body composition didn't change much until I started doing other things.
Curious if you changed your eating habits too?
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Old 03-12-2013, 03:43 PM   #1833
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it will reverse fairly quickly if you want it to.

How much do you weigh?
220
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Old 03-12-2013, 03:46 PM   #1834
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Might I suggest a little more accessory work. I did SS with dips, and chins/pull ups for a while and my body composition didn't change much until I started doing other things.
Yeah I could maybe do more accessories. As of now, incline bench, barbell curls, and laying tricep extensions... and shrugs.

Quote:
Originally Posted by dabears View Post
The question for me is... what are you neglecting by squatting 2x a week on a three day, minimalist routine?

I can just assume your routines of the past given your big three lifts... You'd think a guy with your height would have a massive deadlift, medium squat and mediocre bench typically haha.
I used to be all over the place in the gym, depending on what was available, I would do that.

LMAO... today deadlifting I did 225x4 and was pretty tired. Sat down for quick rest. Through on 305 thinking I should just try it. I was met with a bar that felt like it was cemented to the ground.

Never tried that much weight so I just went down to 275 and it was okay.
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Old 03-12-2013, 03:58 PM   #1835
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Yeah I could maybe do more accessories. As of now, incline bench, barbell curls, and laying tricep extensions... and shrugs.



I used to be all over the place in the gym, depending on what was available, I would do that.

LMAO... today deadlifting I did 225x4 and was pretty tired. Sat down for quick rest. Through on 305 thinking I should just try it. I was met with a bar that felt like it was cemented to the ground.

Never tried that much weight so I just went down to 275 and it was okay.
You need someone like me to stand next to you and tell your ass you can do it. I can probably do 225x12-15 on a very good day. You should definitely able to do 225x10. I'd assume you're giving in to the weight much earlier than you have to.
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Old 03-12-2013, 04:02 PM   #1836
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Figured I might share my workout.

Started back in July of 2012 when I was deployed overseas and havent stopped yet

6 days a week, 3 days on rest day then 3 days again. Over and over again

1st day. Chest and tris
Decline barbell bench press: 135x8, 185x6, 205x6, 225 depends how I feel

Flat dumbbell bench press: 60lbs 3 sets of 8

Incline dumbbell bench press: 50lbs 3 sets of 8

Machine "bitch" flys: 140x8, 160x6, 180,4

Tris:
Dumbbell overhead press 60x8, drop to 30x8. 3 sets

Rope pull downs: 100lbs x 10 drop to 50 x 10. 3 sets

Skull crushers. 3 sets of 50

Next day legs and abs

Use free weight machines due to surgery on my right knee for legs. Standard squat presses up to 245lbs
Different machine exercises for abs. Usually a hour and a half workout

3rd day is back and bis

3 sets of wide grip pull ups 12 10 then 8

Free weight back pulls. 45x8 65x8 90x8

Straight bar cable pulls 3 sets of 80

Close grip cable pull down. 135x8. 150x8 165x6

Biceps. Preacher curls single arm. 3 sets with 35lbs

Cable bar 21's 60lbs, 70lbs, 80lbs

Next day is rest day then repeat the next three days


Started back in July 5'9" at 134lbs
Now 154lbs

Supplements;
Preworkout=c4 cycled 4 weeks on 2 weeks off
Monohydrate creatine 4 weeks on 1 week off
Whey protein

Diet: eat as much as possible. Clean carbs and calories though
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Old 03-12-2013, 04:03 PM   #1837
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Squatting is the hardest to find your 1RM I think. I know I always feel like ill fail on the next rep, but I know from experience I still have more than a couple left in me. Just really does damage on the body lol
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Old 03-12-2013, 04:08 PM   #1838
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Squatting is the hardest to find your 1RM I think. I know I always feel like ill fail on the next rep, but I know from experience I still have more than a couple left in me. Just really does damage on the body lol
after that pinched nerve/tweaked muscle or whatever it was a few weeks back I am paranoid to test my max.
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Old 03-12-2013, 04:12 PM   #1839
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You need someone like me to stand next to you and tell your ass you can do it. I can probably do 225x12-15 on a very good day. You should definitely able to do 225x10. I'd assume you're giving in to the weight much earlier than you have to.
Yeah for sure. I totally agree. I always thought squats was that exercise where you can add plates at a really fast rate.

Also, I think I go really low. That's the way I've always done it, and I've always felt when you "lean forward" to help get that rep, I feel that's improper form.
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Old 03-12-2013, 04:13 PM   #1840
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Curious if you changed your eating habits too?
IF anything I ate more then. I was drinking almost a gallon of milk a day. I went to a workout with all the big lifts and crossfit style workouts along with a close to paleo diet and that's when I started noticing changes.
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