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@BrightFuture Incredible updates bro.........
Excellent work brother! I am happy I inspired you to change it up and give rack pulls a shot! I love doing them and it will help grow your back alot over time.
Starting lighter and working your way up into heavier sets is the right move, the way I approach it is try and aim for 10 reps once u fan comfortably get 10 reps for 2-3 sets bump the weight up 5-10lbs and repeat the process.
Eventually you will find you will be getting 12-20reps at weights you could only hit 10 previously.
I also at the end of my sets I go heavier and do 3-5 or 5x5 just to build up the mass aspect of my back.
Lots of rows will also help build the back it's an excellent movement. Rack pulls will make you stronger on many lifts over time.
Hope this helps
Great shoulder day.
Hammer shoulder press: 45x20 70x12 80x10 90x6(wtf?) 90x8
Hammer shoulder shrug: 180x15 200x15 220x15 220x15
Reverse fly: 85x15 100x15 100x11 100x10
Dumbbell lateral raise(very slow reps): 4 sets 15 reps at 15 pounds
Facepull: 100x15 110x15 120x15 130x15 140x12
4th set of shoulder press was suppose to be 8-10 reps but failed at 6 not sure why. So I kept the weight the same and hit 8 reps for the last set. I definitely should have gotten 10 on that 4th set.
Went to gym at noon so it was hot and I was dripping sweat when I did my 30 minutes cardio at end. I will say the rice being added back into my diet has given me a big boost of energy. Hopefully my lifts will start increasing in weight again next week. Also got some more test on the way from domestic supply for trt.
Hammer shoulder press: 45x20 70x12 80x10 90x6(wtf?) 90x8
Hammer shoulder shrug: 180x15 200x15 220x15 220x15
Reverse fly: 85x15 100x15 100x11 100x10
Dumbbell lateral raise(very slow reps): 4 sets 15 reps at 15 pounds
Facepull: 100x15 110x15 120x15 130x15 140x12
4th set of shoulder press was suppose to be 8-10 reps but failed at 6 not sure why. So I kept the weight the same and hit 8 reps for the last set. I definitely should have gotten 10 on that 4th set.
Went to gym at noon so it was hot and I was dripping sweat when I did my 30 minutes cardio at end. I will say the rice being added back into my diet has given me a big boost of energy. Hopefully my lifts will start increasing in weight again next week. Also got some more test on the way from domestic supply for trt.
Yeah shoulder day is my favorite! I will say I was already sore today before I went. The good kind of sore. Assuming it’s the rack pulls working my back muscles differently than they are used too. Either way it didn’t stop me and I had a lot of fun!Today was also my push day, nice seeing you hit it hard
Yeah rack pulls work alot of different muscle groups so u might be mote sore for a little bit.
Yeah I do a pull push leg split 3 days a week, so I feel u since all my push is in one day lol.
@BrightFuture hot days so gotta get electrolytes with water bro
strong volume bro, you stay on this dont stop
Yeah I hate pairing muscle groups like that. Nothing wrong with it I just like to focus on one body part and maybe throw in some triceps and biceps with chest and back. I do like to occasionally do chest/back because the pump is unreal. I just can’t do chest and shoulders in the same workout lol.
Yeah and next weekend is suppose to be insanely hot. We plan to make a trip somewhere to get away from it. 120 degrees is no joke.@BrightFuture hot days so gotta get electrolytes with water bro
strong volume bro, you stay on this dont stop
Good arm day!
Tricep dip: 90x20 180x15 180x15 180x15 180x15
Tricep pushdown: 100x20 100x20 100x15 100x15 100x15
Tricep overhead extension: 70x10 70x12 70x12 70x10
Bicep curl: 80x15 80x15 80x10 70x12 70x12
Dumbbell hammer curl: 30x12 30x12 30x13
Preacher curl: 60x10 60x10 60x10
Wrist curl: 50x12 50x12 50x12
Good and fun workout. Feeling great! Legs tomorrow!
Tricep dip: 90x20 180x15 180x15 180x15 180x15
Tricep pushdown: 100x20 100x20 100x15 100x15 100x15
Tricep overhead extension: 70x10 70x12 70x12 70x10
Bicep curl: 80x15 80x15 80x10 70x12 70x12
Dumbbell hammer curl: 30x12 30x12 30x13
Preacher curl: 60x10 60x10 60x10
Wrist curl: 50x12 50x12 50x12
Good and fun workout. Feeling great! Legs tomorrow!
@BrightFuture would be good to see more pics, share pics post workout bro
drink more water and electrolytes bro
bro I'm a big fan of this type of workout
you definitely got some good work in
nice work out I think I might copy it tomorrow
Shoulder is feeling better than it has in a long time. I am definitely being careful with it though.
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