Papayas videos and shit

[FlyingPapaya]

Quick shoulder routine

Warm ups plus light stretchy

Seated db shoulder press
70# 3x6

Strict front shoulder raises
20# 3x8

Hammer curls
45# 3x8

Reverse fly with machine
110# 3x8

And done

 

[Gibsonator]

Quick shoulder routine

Warm ups plus light stretchy

Seated db shoulder press
70# 3x6

Strict front shoulder raises
20# 3x8

Hammer curls
45# 3x8

Reverse fly with machine
110# 3x8

And done

Videos or it didn't happen

 

[FlyingPapaya]

Didn't take any

 

[FlyingPapaya]

Today was supposed to be leg day but it fukking sucked and I felt weak as shit. Fuk this leg day:32 (3):

 

[Trump]

this is normal dude just brush it off and go again next time

Today was supposed to be leg day but it fukking sucked and I felt weak as shit. Fuk this leg day:32 (3):

 

[FlyingPapaya]

this is normal dude just brush it off and go again next time

Yeah thanks man I know :32 (7):. It still pisses me off.

 

[FlyingPapaya]

Today is chest and Triceps.

started with stretchy stuff and banded/bar dislocates.
flat bench
warm up. bar, 135, 185, 205

Mostly the same as last time except i hit my reps on max weight and my final amrap set went up by a few reps
So i think ill push all weight up by 5 pounds.
The gf got 3x5 @ 135 today which is PR for her.

225x4
235x4
245x4
255x4
265x4 I only got 2 last time.
225 amrap x 9, only got 7 last time i think

DB flys 45# 3x8
Hammer strength decline bench
45x2 each side, 3x8

cable push downs
rope 42.5# 3x8
bar 80# 3x8

lying skull crushers
80# 3x8

cardio @ 30 minutes on treadmill, mix of walking running and jogging.


Videos in order

https://streamable.com/qznope
https://streamable.com/g20uax
https://streamable.com/xvm7fu
https://streamable.com/ls2g0v
Flys
https://streamable.com/g0q9dz

No 265 bench video had her spot in case.

 

[CJ]

You have a pretty narrow grip on Bench. Not a criticism, just an observation.

 

[FlyingPapaya]

You have a pretty narrow grip on Bench. Not a criticism, just an observation.

Stems from my ac sprain from a motorcycle crash. Going to wide makes things not feel good.

 

[DieYoungStrong]

Today is back day.
Im super tired, only slept like 2 hours or so after work last nightso instead of 385 @ 4x4 i was just going to do sets with 315 but after my warm ups it felt good. SOOOOO

foam roll and stretchy stuff
warm ups 135x225x315
over hand grip for weight to 315 then mix grip at 405 with chalk only, no belt.

405 3x4

lat pull down slightly wider than shoulder width @ 170# 3x8
close grip cable rows @ 130# 3x8
T bar rows @ 45# 3x8, at this point im just spent.

Thats it! I managed to hit my fuuking shin again in the same fuking spot P)(@#_R*)(@#_R)(@#

Deads
315
https://streamable.com/gl5wyn
405
https://streamable.com/dwx2vi

Just catching up on your log. Good stuff.

On your pulls - take the slack out of the bar before you pull. That means you get in your set up tightly and pull the tension out of the bar. Then start your pull.

Good way to feel what I am talking about is put 135 on the bar and set up like your pulling that 405. The bar should actually come off the ground about an inch before you initiate the pull.

 

[FlyingPapaya]

Thanks man. Always appreciate solid advice from you guys

 

[FlyingPapaya]

Today is back day.

Foam roll and stretchy stuff to start.
Today was supposed to be a pr day. Once I got started on warm ups I wasn't feeling it.
Warm ups. Reps going down as weight goes ip.

135, 225, 315, 405 was kind of hard don't know why. 425 really hard and my attempt at 455 failed and I've pulled that before... Sigh guess I gotta wait for that 470 pull

T bar row
115# 2x6
90# 1x10

Lat pull downs
170# 3x8

Close grip cable row
140# 3x8

Back ext
25# 3x10.

Ooh well next time I guess

 

[Sickman]

Nice work. I love tbar rows. One of my top 3 favorite exercises. As for the deadlifts, you'll get it soon man. My deadlifts have been lacking too, I've only got 4 weeks left of my cycle and my DLs are severely lacking compared to my bench and squat. I'm just afraid to push myself on them like I used to bc I've wrecked my back before.

 

[FlyingPapaya]

Chest and triceps today
First day back in the gym in a week.
Went easier

Stretchy stuff and dislocates

Warmups
Bar, 135, 175

225x4
235x4
245x4
225x5

Peck deck
3x10

Rope tricep pushdown
4x8
Straight bar tricep push down
4x8

Seated tricep ext
3x8x5x8
Had to lower weight by five pounds last two sets.

 

[FlyingPapaya]

Lower weight on last set** not last two. Failed to hit 8 on second set.

 

[Sickman]

Good work bro. I wish I could add more tricep isolation stuff to my routines, it just rapes me elbows.

 

[FlyingPapaya]

Heavy skull crushers for to long kill my elbows so I rotate them out. But fuk gotta build them for a bigger bench right? Especially since I bench narrower like cj pointed out.

 

[Sickman]

What I think messed mine up was the thousands and thousands of push ups I've done while locked up. That's when I started noticing it.

Closer grip will definitely hit you tris hard. I like doing dumbbell floor press too. And weighted dips.

 

[FlyingPapaya]

Lol I was ripped coming out but weighed 165.

I was super lean

Nah ac sprain after motorcycle accident fuked my shit.
My bench workout from the other day left my shoulder and clavicle area moving and felt like shit was clunking out of place. I benched a tiny bit wider...

 

[FlyingPapaya]

pfffff been awhile as i fell into a slump and trying to work back into a decent routine.

light stretchy stuff, dislocates

Incline DB bench 6x4 @ 80#

Incline lying Skull crusher EZ curl bar 6x4 @ 82.5#

Strict Seated DB shoulder press 6x4 @ 55#