DL's Journal

[CJ]

My thoughts on shoulders:

Anterior Deltoid - Bench Press but more so inclined and overhead presses. Arnold Press was pretty good when I tried it.
Lateral Deltoid - OHPs and Arnold Press hit both anterior and lateral. DB 45 Degree Incline Row hits both lateral and posterior according to this ACE study:

https://www.acefitness.org/educatio...e-research-identifies-top-shoulder-exercises/

But looking at the pics at that link lead me to believe that it is actually closer to 60 degrees, or higher than 45. Have tried lateral raises but it's difficult for me to go heavy which is why I prefer presses and rows. With cables you probably have better constant tension.

Posterior Deltoid - I just learned today that DB Bent Over Row hits the lats a lot more than the BB version. I been doing BB because it's easier to do more weight but they both work the exact same muscles. Seated Rear Lateral Raise was best in that ACE study but it seems like Lying Rear Lateral Raise should be just as good or better.

I think your shoulder workout is very well put together and would love to hear your suggestions with BB or DB. I am still not quite ready for a gym. Do you think it is better to have a separate workout for shoulders? Do you think that isolated lifts are more effective for growing the shoulder muscles than compound lifts?

Sorry I wrote a damn scroll.

Check these out Skully...

https://youtu.be/VTnf26bMp3k

https://youtu.be/-fuhGcX-LEw

https://youtu.be/hB8K_oNV_-0

 

[DEADlifter]

Just saw your post Skullcrusher. I did a bro split for a long time. Every thing had it's own day. Chest, Back, Legs, Shoulders, Arms. This is only my fourth week doing Upper, Lower, Push, Pull, Legs.

I got the idea from CJ275. Then I got a notebook and a pen and sat at my desk and starting thinking. I probably spent 4 or 5 hours. I have changed some thing as I learned what was less than ideal.

I'm that nerd you see in the gym writing notes in a spiral bound notebook.

 

[DEADlifter]

9-30-2020

Pull B

Seated Rows: 15,14,13,12
Power Grip Pulldowns: 3x12
DB Shrugs: 3x15
Straight Arm Pulldowns: 12,10,10
Back Extensions SS w/ Roman Chair Lifts: 3x12 each
Rear Delt Flies: 3x12
Hammer curls: 10,10,8
Machine Iso Curls: 15,15,12


16-15/16 on upper arm measurement with a nice pump. I haven't hit that since February. I'm claiming 17" dry. Hammer Curls were at a new weight with no elbow pain. Voodoo bands brothers.

 

[CohibaRobusto]

That's good man! What weight on the hammer curls? You always inspire me to work harder when I find out how much more you're lifting than me lol.

 

[Jin]

You always inspire me to work harder when I find out how much more you're lifting than me lol.

haha. Ditto.

 

[DEADlifter]

That's good man! What weight on the hammer curls? You always inspire me to work harder when I find out how much more you're lifting than me lol.

It isn't too impressive. 40's for the two sets of 10. That felt good so I tried the 45's and got 8.

 

[CohibaRobusto]

It isn't too impressive. 40's for the two sets of 10. That felt good so I tried the 45's and got 8.

No that's good, and you did rows before it too. I haven't been doing hammers lately because my forearm tendons feel like they're on the verge of giving me trouble, but I can do some alternating db curls.

 

[Skullcrusher]

It isn't too impressive. 40's for the two sets of 10. That felt good so I tried the 45's and got 8.

You're a little farther along than me but I think that is really impressive for a hammer curl. I usually do a BB Strict Curl @ 75 lbs or BB Cheat Curl at 80~85 lbs.

 

[DEADlifter]

10-1-2020

Legs:

Extensions: 4x12
Curls: 3x12
Box Squats: 10,8,6 I paused for about a one count on these at the bottom.
Seated Calf Raises: 25,25,20
Abduction: 3x15
Adduction: 3x15

Crunch Machine: 2x30

I always keep a bench in place on squats. I usually just barely touch and go back up. I've seen the videos of a lot of the powerlifting dudes on here hit the bench and kinda rock back then come up. So I tried it. Definitely more difficult this way.

I get a lot of volume on Sundays on the lower days. I want to use Thursdays to try to meat my goal of squating 4 plates by Thanksgiving. I know that isn't really shit, bear in mind I have had a few surgeries (read as DL making excuses for being an out of shape fuk for a decade).

2495 cal
267g protein
176g carbs
64g fat

 

[TrickWilliams]

I know that isn't really shit

Sounds like some real shit to me brother. Goals are all we have. Your definitely on your way.

Good luck my man!

 

[DEADlifter]

10-3-2020

Upper A

Giant Set Rear, Lateral, Front DB Raises: 10 each way
Incline DB Press: 4x12
Bench Assisted DB Row: 3x10
DB Shoulder Press: 3x12
Incline DB Flies: 3x12
Pull Ups Reverse Grip: 3x6 (I think I can go 8 reps on at least the first two sets next time)
Lateral Raises: 3x10
Cable Xovers: 3x12
Seated Rows: 15,15,9
DB Shrugs: 3x15
Machine Iso Curls: 20,17,13
V-Bar Pushdowns: 3x15
Rope Curls: 3x10
Single Arm Supinate Pushdowns: 3x10
Single Arm Pronate Pushdowns: 3x10


This kicked my ass. Nauseous as hell when I left. A lukewarm shower and some club soda later, I think I will live.

 

[CohibaRobusto]

Damn! Good job man, lots of volume!

 

[Skullcrusher]

10-3-2020

Upper A

Giant Set Rear, Lateral, Front DB Raises: 10 each way
Incline DB Press: 4x12
Bench Assisted DB Row: 3x10
DB Shoulder Press: 3x12
Incline DB Flies: 3x12
Pull Ups Reverse Grip: 3x6 (I think I can go 8 reps on at least the first two sets next time)
Lateral Raises: 3x10
Cable Xovers: 3x12
Seated Rows: 15,15,9
DB Shrugs: 3x15
Machine Iso Curls: 20,17,13
V-Bar Pushdowns: 3x15
Rope Curls: 3x10
Single Arm Supinate Pushdowns: 3x10
Single Arm Pronate Pushdowns: 3x10


This kicked my ass. Nauseous as hell when I left. A lukewarm shower and some club soda later, I think I will live.

Holy shit man! Insane workout, hope you can recover okay.

Stay hungry!

 

[DEADlifter]

10-4-2020

Lower A

Extensions: 4x12
Curls: 3x12
Squats: 12,10,8
Deads: 12,10,8
Seated Calf Raises: 3x25
Split Squats: 2x10

 

[wilkinkc]

10-3-2020

Upper A

Giant Set Rear, Lateral, Front DB Raises: 10 each way
Incline DB Press: 4x12
Bench Assisted DB Row: 3x10
DB Shoulder Press: 3x12
Incline DB Flies: 3x12
Pull Ups Reverse Grip: 3x6 (I think I can go 8 reps on at least the first two sets next time)
Lateral Raises: 3x10
Cable Xovers: 3x12
Seated Rows: 15,15,9
DB Shrugs: 3x15
Machine Iso Curls: 20,17,13
V-Bar Pushdowns: 3x15
Rope Curls: 3x10
Single Arm Supinate Pushdowns: 3x10
Single Arm Pronate Pushdowns: 3x10


This kicked my ass. Nauseous as hell when I left. A lukewarm shower and some club soda later, I think I will live.

Putting in work!

 

[DEADlifter]

I suck at posing. But the wheels are coming along. View attachment 10600

 

[DEADlifter]

10-6-2020

Push A (Chest Focus)

Incline BB Press: 10,10,8,8,6,4
Seated Shoulder Press: 10, 3x8
Flat DB Press: 3x12
Lateral Raises: 3x10
Dips: 3x12
Front Cable Raises SS w/ V-Bar Pushdowns: 3x10 and 3x12

Strong session tonight. I'm not really trying any new PR's right now, but still lifting plenty heavy enough to work the muscles. I am going to save new PR's for after Christmas.


For this week only, I am not tracking calories at all. I am eating super light and trying to shake this constant bloated feeling. Monday October 12th makes one year since I got my gym membership.

 

[Gibsonator]

Good work man.
Yea I know what ur talking about with that constant bloated feeling, not fun, part of the game if ur tryin ta get huge

 

[DEADlifter]

10-7-2020

Pull A

Seated Rows: 15,14,13,12
Wide Grip Lat Pulldowns: 3x10
DB Shrugs: 3x15
Rear Delt Flies: 3x12
Lawnmower Pulls: 3x8
Standing BB Curls: 12,12,8
Preacher Curls: drop sets 8,11,16

Today was one of those days in the gym when you really want to choke someone. There were three groups in there today just bullshitting around. Didn't get to use the seated row station that I like. Same with the pulldown station.

So by the time I got to the dumbells I was pretty aggravated. All the benches were occupied. That's fine I didn't need one. In this case I usually sit in the window sill between sets. Except the ass holes had their keys in the window. I said fuk it and moved a couple key chains to make room to park my ass.

This guy says "those are my keys". My reply, "then put them on the floor under the bench you are using, or in your bag. You don't get the bench and the window, bud." Pretty much verbatim. Little shit went and complained about me.

I really wish someone would open a gym near me with a little more of a hard core vibe. One where etiquette is clear and bullshit isn't allowed to happen.

Sorry for bitching fellas.

 

[Jin]

Great response while under stress and aggravated. Kudos to you.

No need for profanity or insults. Especially when you look like you do