What training are you doing/have you done today? Vol.2
Discussion
Felt very good today, despite training every day this week.
Arms and shoulders today:
Barbell Press - 5 sets of 5 reps with 54.5kg
Upright Rows - 5 sets of 8-9 reps with 50kg
Shoulder Shrugs - 5 sets of 12 reps with 80-90kg
Triceps Extentions - 4 sets of 8-12 reps with 32.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-65kg
Triceps Pull Downs - 4 sets of 10-12 reps with 32.5-35kg
Chin Ups - 4 sets of 7-11 reps (First time I have got over 10!)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Reverse grip bent Over Barbell Row - 4 sets of 7-8 reps with 60kg
Preacher Curls - 4 sets of 7-11 reps with 40-45kg (Wasn't going to do these, but I still felt great!)
Arms and shoulders today:
Barbell Press - 5 sets of 5 reps with 54.5kg
Upright Rows - 5 sets of 8-9 reps with 50kg
Shoulder Shrugs - 5 sets of 12 reps with 80-90kg
Triceps Extentions - 4 sets of 8-12 reps with 32.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-65kg
Triceps Pull Downs - 4 sets of 10-12 reps with 32.5-35kg
Chin Ups - 4 sets of 7-11 reps (First time I have got over 10!)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Reverse grip bent Over Barbell Row - 4 sets of 7-8 reps with 60kg
Preacher Curls - 4 sets of 7-11 reps with 40-45kg (Wasn't going to do these, but I still felt great!)
Edited by chris watton on Friday 20th February 18:30
chris watton said:
Felt very good today, despite training every day this week.
Arms and shoulders today:
Barbell Press - 5 sets of 5 reps with 53.5kg
Upright Rows - 5 sets of 8-9 reps with 50kg
Shoulder Shrugs - 5 sets of 12 reps with 80-90kg
Triceps Extentions - 4 sets of 8-12 reps with 32.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-65kg
Triceps Pull Downs - 4 sets of 10-12 reps with 32.5-35kg
Chin Ups - 4 sets of 7-11 reps (First time I have got over 10!)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Reverse grip bent Over Barbell Row - 4 sets of 7-8 reps with 60kg
Preacher Curls - 4 sets of 7-11 reps with 40-45kg (Wasn't going to do these, but I still felt great!)
I would recommend not doing these. There are other ways of building traps which aren't so horrid on the shoulders. Some people may get away with them but you run an unnecessary risk of developing an impingement. I've always found deadlifts alone to work my traps sufficiently well, continue with shrugs if you doubt this! Arms and shoulders today:
Barbell Press - 5 sets of 5 reps with 53.5kg
Upright Rows - 5 sets of 8-9 reps with 50kg
Shoulder Shrugs - 5 sets of 12 reps with 80-90kg
Triceps Extentions - 4 sets of 8-12 reps with 32.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-65kg
Triceps Pull Downs - 4 sets of 10-12 reps with 32.5-35kg
Chin Ups - 4 sets of 7-11 reps (First time I have got over 10!)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Reverse grip bent Over Barbell Row - 4 sets of 7-8 reps with 60kg
Preacher Curls - 4 sets of 7-11 reps with 40-45kg (Wasn't going to do these, but I still felt great!)
HonestIago said:
I would recommend not doing these. There are other ways of building traps which aren't so horrid on the shoulders. Some people may get away with them but you run an unnecessary risk of developing an impingement. I've always found deadlifts alone to work my traps sufficiently well, continue with shrugs if you doubt this!
Ah, OK, good to know. In truth, I only did them because I couldn't do upright rowing at the time, but included them tonight to 'beef up' the shoulder routine. You are correct about the deadlifts working the muscles, I could certainly feel the effects of the deadlifts I did yesterday when doing the rows and shrugs..I have been using this website for finding new exercises, this is where I got the shrug from:
http://www.workoutroutinewarehouse.com/best-should...
chris watton said:
Ah, OK, good to know. In truth, I only did them because I couldn't do upright rowing at the time, but included them tonight to 'beef up' the shoulder routine. You are correct about the deadlifts working the muscles, I could certainly feel the effects of the deadlifts I did yesterday when doing the rows and shrugs..
I have been using this website for finding new exercises, this is where I got the shrug from:
http://www.workoutroutinewarehouse.com/best-should...
That site recommends cable front raises for shoulders. I'd argue that almost no one needs to isolate front delts like that, they get more than enough work from benching and shoulder pressing. If anything one should focus more on rear delt isolations as more developed rear delts than front equals strong shoulders and good posture IMO. I have been using this website for finding new exercises, this is where I got the shrug from:
http://www.workoutroutinewarehouse.com/best-should...
Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.
HonestIago said:
That site recommends cable front raises for shoulders. I'd argue that almost no one needs to isolate front delts like that, they get more than enough work from benching and shoulder pressing. If anything one should focus more on rear delt isolations as more developed rear delts than front equals strong shoulders and good posture IMO.
Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.
Not at all - I appreciate any advice/constructive criticism, as I am still quite new to this. I just like to change the secondary exercises every couple of months (Not the main compounds), so I am always looking for alternatives to flesh out the routines.Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.
I think that once I get into my stride with the deadlifts (which I still curse myself for not starting them back last May..), shoulder isolation exercises will be redundant anyway.
I did hurt my left arm a while ago, and it's taken ages to heal, still not 100% now, and it affects my left grip (meaning I have to still use a strap for deadlifts..), so I use the '5x5' mentality for most of the main exercises - I throttled back on Bench Press and Shoulder press and slowly working back up again, same with deadlifts.
I guess that, at 48, if I mess up big time, it'll be game over, and I don't want that.
chris watton said:
HonestIago said:
That site recommends cable front raises for shoulders. I'd argue that almost no one needs to isolate front delts like that, they get more than enough work from benching and shoulder pressing. If anything one should focus more on rear delt isolations as more developed rear delts than front equals strong shoulders and good posture IMO.
Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.
Not at all - I appreciate any advice/constructive criticism, as I am still quite new to this. I just like to change the secondary exercises every couple of months (Not the main compounds), so I am always looking for alternatives to flesh out the routines.Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.
I think that once I get into my stride with the deadlifts (which I still curse myself for not starting them back last May..), shoulder isolation exercises will be redundant anyway.
I did hurt my left arm a while ago, and it's taken ages to heal, still not 100% now, and it affects my left grip (meaning I have to still use a strap for deadlifts..), so I use the '5x5' mentality for most of the main exercises - I throttled back on Bench Press and Shoulder press and slowly working back up again, same with deadlifts.
I guess that, at 48, if I mess up big time, it'll be game over, and I don't want that.
TheBALDpuma said:
TO weight in - I like upright rows, and really don't seen any issue with them. Good for building both belt and trap strength and used in combination with stuff like clean pulls, hang cleans etc can be good for helping increase bar speed and clean/snatch ability.
I think HonestIago was referring to the Shoulder Shrugs, not the Upright Rows. I couldn't do them for ages because I borked my arm, but am now starting to do them again - I only did the Shrugs because I couldn't do the Rows.Edited by chris watton on Saturday 21st February 10:35
chris watton said:
TheBALDpuma said:
TO weight in - I like upright rows, and really don't seen any issue with them. Good for building both belt and trap strength and used in combination with stuff like clean pulls, hang cleans etc can be good for helping increase bar speed and clean/snatch ability.
I think HonestIago was reffering to the Shoulder Shrugs, not the Upright Rows. I couldn't do them for ages because I borked my arm, but am now starting to do them again - I only did the Shrugs because I couldn't do the Rows.chris watton said:
TheBALDpuma said:
I assumed because he'd highlighted the upright rows
Oh yes, you're right. I am sure that yesterday, the code for the bald text was for the Shrugs!Must check my eyesight...
This explains my point about upright rows: http://www.bodybuilding.com/fun/betteru26.htm
HonestIago said:
chris watton said:
TheBALDpuma said:
I assumed because he'd highlighted the upright rows
Oh yes, you're right. I am sure that yesterday, the code for the bald text was for the Shrugs!Must check my eyesight...
This explains my point about upright rows: http://www.bodybuilding.com/fun/betteru26.htm
There really is nothing wrong with the exercises listed. RDLS for instance have been shown to significantly reduce hamstring injury risk in team sports players as well as great for improving posterior chain strength
Just chest press and Kroc rows for me today, but then went to see 'king of the deadlift'. Considering how darn cold it was in a warehouse it was good.
Started at 300kgs and the best single was 380kgs. He tried for 400 but it wasn't there.
Nice to meet smiffy and family there too. Sorry couldn't stay for the 300kgs for reps.
Started at 300kgs and the best single was 380kgs. He tried for 400 but it wasn't there.
Nice to meet smiffy and family there too. Sorry couldn't stay for the 300kgs for reps.
LordGrover said:
Just chest press and Kroc rows for me today, but then went to see 'king of the deadlift'. Considering how darn cold it was in a warehouse it was good.
Started at 300kgs and the best single was 380kgs. He tried for 400 but it wasn't there.
Nice to meet smiffy and family there too. Sorry couldn't stay for the 300kgs for reps.
You too.Started at 300kgs and the best single was 380kgs. He tried for 400 but it wasn't there.
Nice to meet smiffy and family there too. Sorry couldn't stay for the 300kgs for reps.
8 reps from the same guy who pulled 380 to win.
I should've mentioned I'm rubbish at hearing people when there's other noises going on in the background.
I'm not even sure I answered half your questions
OK, because I'm out for most of the day tomorrow, I thought I'd do legs and chest today, and leave just the back (and deadlifts) for tomorrow.
Felt pretty crappy throughout the leg exercises though, TBH. Every rep was a struggle...
Squats - 5 sets of 5-11 reps with 110-140kg. 140kg felt very heavy on my shoulders today, and only managed 5 reps.
Calf Raises - 5 sets of 10 reps with 150kg. Even these were a struggle today!
Leg raises - 5 sets of 10-12 reps with 67.5-70kg
Leg Curls - 5 sets of 10-12 reps with 47.5-50kg
Bench Press - 5 sets of 5 reps with 90kg
Strange session - I thought the leg work would be a breeze, as I haven't done legs since Wednesday!
Dumbbell Fly's - 4 sets of 16-20 reps with 18-22kg. Thought I'd try these, as they're the only exercise I still struggle with because of my left arm/elbow. Still didn't feel comfortable doing them...
Felt pretty crappy throughout the leg exercises though, TBH. Every rep was a struggle...
Squats - 5 sets of 5-11 reps with 110-140kg. 140kg felt very heavy on my shoulders today, and only managed 5 reps.
Calf Raises - 5 sets of 10 reps with 150kg. Even these were a struggle today!
Leg raises - 5 sets of 10-12 reps with 67.5-70kg
Leg Curls - 5 sets of 10-12 reps with 47.5-50kg
Bench Press - 5 sets of 5 reps with 90kg
Strange session - I thought the leg work would be a breeze, as I haven't done legs since Wednesday!
Dumbbell Fly's - 4 sets of 16-20 reps with 18-22kg. Thought I'd try these, as they're the only exercise I still struggle with because of my left arm/elbow. Still didn't feel comfortable doing them...
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