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nice work man we are proud of you
Great workouts brother! Keep at it, consistency is key.
Alright so 2 days of workout to log about. Yesterday was chest day. I have trouble doing flat and incline presses in the same workout. Thinking I might do flat on my chest day then incline on Fridays to start my arm day. Still got it done though!
Dumbbell bench: 3 sets of 10 at 60 pounds(plan to increase to 65 or 70 next week, 60 was quite easy but haven’t done these in a while so started out light)
Hammer incline chest press: 70x10 80x10 90x10 (slight shoulder discomfort happens every time I try to do flat and incline in same workout)
Machine fly: 130x15 130x15 130x15 115x10
Incline fly: 4 sets 15 reps 25 pounds
Back day:
Rack pull: 135x12 225x12 225x12 225x12
Cable row: 165x15 150x15 135x12 120x12
Hammer lat pulldown: 100x12 100x12 110x12
Straight arm pulldown: 100x15 110x15 120x12 120x12
Also did tricep and bicep pump work at end.
The dumbbell flat bench gave a great pump. I have gotten a lot stronger which makes getting dumbbells into position a lot easier. Seriously considering replacing the hammer incline and shoulder press with dumbbell variations. Seem to be stalled on those and thinking it’s shoulder stability related. Dumbbells should improve the stabilizer muscles if I am not mistaken?
Dumbbell bench: 3 sets of 10 at 60 pounds(plan to increase to 65 or 70 next week, 60 was quite easy but haven’t done these in a while so started out light)
Hammer incline chest press: 70x10 80x10 90x10 (slight shoulder discomfort happens every time I try to do flat and incline in same workout)
Machine fly: 130x15 130x15 130x15 115x10
Incline fly: 4 sets 15 reps 25 pounds
Back day:
Rack pull: 135x12 225x12 225x12 225x12
Cable row: 165x15 150x15 135x12 120x12
Hammer lat pulldown: 100x12 100x12 110x12
Straight arm pulldown: 100x15 110x15 120x12 120x12
Also did tricep and bicep pump work at end.
The dumbbell flat bench gave a great pump. I have gotten a lot stronger which makes getting dumbbells into position a lot easier. Seriously considering replacing the hammer incline and shoulder press with dumbbell variations. Seem to be stalled on those and thinking it’s shoulder stability related. Dumbbells should improve the stabilizer muscles if I am not mistaken?
Love the meal prep. The key to consistency and success.
I do this on arm day and then the day after. I do my full arm bicep/tricep and then the next day i'll do 3-4 sets of cable bicep curls at the end of the workout to drive more blood in. I feel like it's beneficial for my arm growth.
You could also alternate flat and incline weekly. I've also done this in the past. Another option to try is drop to 2 work sets for each exercise with some light WU sets. This is what i currently do for chest.
What angle are you using for incline? I prefer a low angle. Easier on the shoulders.
@BrightFuture i would try the hammer incline to see how you feel, i like hammers more less injury
i mainly do machines and hammer now, i dont see freeweights since too many pre-show injuries
training is really good, I see you improving bro
Yeah that makes a lot of since. I notice most of the bigger guys in my gym stick to the hammer machines and sometimes barbells for the pressing movements.@BrightFuture i would try the hammer incline to see how you feel, i like hammers more less injury
i mainly do machines and hammer now, i dont see freeweights since too many pre-show injuries
training is really good, I see you improving bro
Today was shoulder day and I loved it. Probably one of the most fun days I have had in the gym in awhile.
Hammer shoulder press: 45x15 70x12 80x10 90x10 100x6
Reverse fly: 4 sets of 12 reps 100 pounds
Hammer shrugs: 180x30 180x25 180x25 180x20
Dumbbell lateral raise: 4 sets of 15 with 15 pounds
Facepulls: 100x20 110x20 120x16 120x15
I went with the pyramid sets on the shoulder press. This for me is a lot of fun and much easier on my shoulders than having a 10 rep goal for every set. I like to start light and then increase the weight until I won’t be able to get atleast 6-8 reps.
For the hammer strength shrugs I loved hitting 25-30 reps. Felt great on the traps. Super fun workout.
Hammer shoulder press: 45x15 70x12 80x10 90x10 100x6
Reverse fly: 4 sets of 12 reps 100 pounds
Hammer shrugs: 180x30 180x25 180x25 180x20
Dumbbell lateral raise: 4 sets of 15 with 15 pounds
Facepulls: 100x20 110x20 120x16 120x15
I went with the pyramid sets on the shoulder press. This for me is a lot of fun and much easier on my shoulders than having a 10 rep goal for every set. I like to start light and then increase the weight until I won’t be able to get atleast 6-8 reps.
For the hammer strength shrugs I loved hitting 25-30 reps. Felt great on the traps. Super fun workout.
Yeah I love throwing in some arms at the end of chest and back day. Nice pump.
As for the incline angle. It is fairly high but it’s one of those hammer strength machines. Only time I have issues is when I try to do those and a flat press in the same workout. Also I have noticed pyramid sets seem to be much easier on my shoulders. For some reason my shoulder anatomy just doesn’t like doing too much pressing in the 10 reps or more range unless it’s very light. I have noticed doing something 15, 12, 10, 8, 6 reps with increasing weight is much easier for some reason. Thankfully it’s also more fun lol.
@BrightFuture Legit log bro.....
machines are key to prevent injury bro
perfect chest day , nice one bro
hammer reps are the max do it
i do arms 3x/week on cycle bro its fun for the Arnold pump
Great prep
