š„ Health Workout chat
- Thread starter Eagle
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i do single arm bent over dumbbell rows;
for the latter, is this generally lighter weight and hanging out with both arms to the side, and a mental cue to really squeeze the scapula to try and get more rear delt vs. back?
Cables are great for rear delts. You can do many different variations of a face pull that will wreck your rear delts
I'll post my fav in a second
unfortunately my thai gym doesn't have this machine, the one cable thing it does have is a bit fucked up on either side as well since god knows how old it is and they are cheap. will try to make something like this happen although think it will have to be one arm at a time
You could do something similar with light dumbbells, like a lateral raise except bend over so it targets the rear delts
Good bit of volume today. 2 warm ups, 3 sets of 75 incline, less incline and flat. Then back to incline for flys and a tricep extension, then finish with with dips. In and out in 50 minutes.
I heard PF didnt have heavy dumbbells, whats the highest they have?
All chest incline work today
3 sets of 15 presses with 100lb dumbbells
3 sets of 15 flies with 35lb dumbbells
3 sets of 15 close grip presses with 75lb dumbbells
3 sets consisting of 10 reps, 7 reps and 5 reps at 275lbs barbell
3 sets of incline pause on the machine with 4 plates, 2 on each side (hold at 75% for 3 seconds, hold at 25% for 3 seconds, press and repeat for 5 reps)
Forgot the proper name for that, its an awesome thing to do for a burn out set when your almost done.
Leg day.
I fucked my lower back up about two weeks ago going too heavy on bent over barbell rows. Been trying to take it easy ever since and have avoided leg day.
Not feeling 100%, but working through it. Hope it works itself out. Been telling myself I need to start stretching / doing yoga or some shit but havenāt worked it in yet.
I fucked my lower back up about two weeks ago going too heavy on bent over barbell rows. Been trying to take it easy ever since and have avoided leg day.
Not feeling 100%, but working through it. Hope it works itself out. Been telling myself I need to start stretching / doing yoga or some shit but havenāt worked it in yet.
This is the time of year I was worried about. With being out of town last week now been 2 weeks since I worked out. Full day today and going to friends tomorrow. That bumps me to Tuesday. Tuesday nite is Cozy Corner. So now Wednesday. Then Thursday is Westmont. So maybe a second work out for the week on Friday?
Make time to do something. Put together a quick circuit you can run a few times in 15-20min. If you go to a gym, invest in a small amount of equip to keep at home for times like this. A pair of gymnastics rings hung over the rafters in the garage or over a beam in the basement are plenty.
i was kinda winging what i decided to do in the gym between covid thailand and now thailand, and i would go 1-3x a week to the gym and 1-2x a week to muay thai.
now that i am back in thailand, partially just because the extreme timezone difference gives me more time or at least the feeling of it, i have kept up a pretty solid routine since i've landed. 3x muay thai a week and 4x gym. on one hand i'd like to take a total rest day sundays, on the other i wrote out a fully body workout plan and all the exercises fit well into 4 days (arguably still take too much time at the gym) and i wouldn't want to try and stuff the 4 days worth into 3.
pr today on overhead dumbbell press (22.5kg x8) and leg press (240kg x13), although my form is probably more questionable on the latter. i think the former is pretty good.
now that i am back in thailand, partially just because the extreme timezone difference gives me more time or at least the feeling of it, i have kept up a pretty solid routine since i've landed. 3x muay thai a week and 4x gym. on one hand i'd like to take a total rest day sundays, on the other i wrote out a fully body workout plan and all the exercises fit well into 4 days (arguably still take too much time at the gym) and i wouldn't want to try and stuff the 4 days worth into 3.
pr today on overhead dumbbell press (22.5kg x8) and leg press (240kg x13), although my form is probably more questionable on the latter. i think the former is pretty good.
Back is feeling good, crushed a pull workout tonight.
I bought a new preworkout to try that is heavy on Beta Alanine (my usual go-to preworkout has none) and holy shit was that a trip.
Workout was solid, but I literally itched and my skin felt on fire the whole time. Iāve heard this could happen / is normal, but didnāt expect it to hit like that. Maybe Iām sensitive to it or just not used to it, but damn. Lol
I bought a new preworkout to try that is heavy on Beta Alanine (my usual go-to preworkout has none) and holy shit was that a trip.
Workout was solid, but I literally itched and my skin felt on fire the whole time. Iāve heard this could happen / is normal, but didnāt expect it to hit like that. Maybe Iām sensitive to it or just not used to it, but damn. Lol
Shit I used to take about 7yrs ago would do that to me. Bullnox maybe, Iām not positive as I used to try new shit all the time. Some of that shit would have me in the gym looking to tear down the fucking walls Lol.
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