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Forum » Bringing lifting back to the Misc, one thread at a time.
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Thread: Bringing lifting back to the Misc, one thread at a time.

post 1661561683 05-19-2022, 10:02 AM
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#61
  1. Robmnrd
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  1. Robmnrd
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[QUOTE=eod8989 post_id=1661529993]What exercises do you do? I did 4 sets of rear delt fly's last week and my upper back was on fire the next day. But yeah i'm gonna keep doing them and hopefully these delts and bench press improve drastically over the next few months.[/QUOTE]My bread and butter is the reverse pec deck. Now to be clear, I don't do it the 'typical' way. I do it unilaterally, and when I switch from side to side I kind of turn my body a little and hold the support in front of me with the non-working arm. Kind of hard to describe, but the point is I alter the ROM slightly to further emphasize the rear delt. Getting a true rear delt pump is kind of weird feeling, but you learn to love it and this does it for me very well.

My second most utilized probably is just simple band pull aparts. Can get a lot of volume with them, and the rear delts are weak lil things comparatively speaking so if you do a full workout and hit these at the end (especially if you have some "heavy" rated bands), it can be plenty. I also use them to warmup the shoulder/rear delt before every pressing day. Not high volume or anything, just enough to make sure they're firing.

And then third is the AthleanX special - facepulls. I've got long-azz arms, so I usually hook two rope attachments on instead of one, to give myself the length needed to complete the movement. I don't do these as often, just because I find doing the other two works well for me. But I know multiple people (in addition to good ol' Jeff C.) who really love them, though they're all shorter. I think you are taller (like me) so may not be the best choice for you, either.

[QUOTE=Jestbrah post_id=1661530303]did some deep quality hacks today
my VL is throbbing and i cant walk right

[img]https://i.imgur.com/bO8qpfT.jpg/img][/QUOTE]Sheeeeeiiitttt not lying about deep. Throw some pauses in at the bottom and 2/3 of the way up and you're just torturing yourself for fun hahaha.
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post 1661577953 05-19-2022, 02:58 PM
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#62
  1. eod8989
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  1. eod8989
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Originally Posted By Robmnrd⏩
My bread and butter is the reverse pec deck. Now to be clear, I don't do it the 'typical' way. I do it unilaterally, and when I switch from side to side I kind of turn my body a little and hold the support in front of me with the non-working arm. Kind of hard to describe, but the point is I alter the ROM slightly to further emphasize the rear delt. Getting a true rear delt pump is kind of weird feeling, but you learn to love it and this does it for me very well.

My second most utilized probably is just simple band pull aparts. Can get a lot of volume with them, and the rear delts are weak lil things comparatively speaking so if you do a full workout and hit these at the end (especially if you have some "heavy" rated bands), it can be plenty. I also use them to warmup the shoulder/rear delt before every pressing day. Not high volume or anything, just enough to make sure they're firing.

And then third is the AthleanX special - facepulls. I've got long-azz arms, so I usually hook two rope attachments on instead of one, to give myself the length needed to complete the movement. I don't do these as often, just because I find doing the other two works well for me. But I know multiple people (in addition to good ol' Jeff C.) who really love them, though they're all shorter. I think you are taller (like me) so may not be the best choice for you, either.



Sheeeeeiiitttt not lying about deep. Throw some pauses in at the bottom and 2/3 of the way up and you're just torturing yourself for fun hahaha.
Man i'm just gonna do rear delt fly's i felt it burn last week so i can't see how it won't work. I'm about to go hit back and biceps and rear delts soon. Maybe i can get 10 pullups today
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post 1661769653 05-23-2022, 03:11 PM
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#63
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I'm going to attempt 10 pullups today

I'm starting to get jacked af at about 220 lbs just gotta keep going
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post 1661921313 05-26-2022, 01:00 PM
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#64
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Hitting chest today my goal is to get a 48 inch chest in the next 6 months or so
PC specs

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post 1662011203 05-28-2022, 09:45 AM
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#65
  1. Robmnrd
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Been slacking on my misc lifting thread responsibilities. Have not been slacking in the gym, just haven't posted here in over a week.

Today is Chest+Legs.

After reviewing my lifting log I realized I haven't done any "deload" days in about 8 weeks now, so I'm going to lighten my chest movements ~10-15%, keep volume the same, and see if maybe that helps today with how the movements feel.

Gonna progress on my leg movements as my program prescribes, but give myself a little extra rest in between sets.

Not a huge "deload" or whatever. Just making the workout a little easier than it otherwise would have been.

I did the same thing on Wednesday for that Back+shoulders workout and it felt pretty decent. I figure the combination of two less-stressful workouts combined with a low-frequency for ~1 week (only three training sessions total this week instead of my typical 4/5) should be an okay "deload" week.
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post 1662020283 05-28-2022, 01:59 PM
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#66
  1. Robmnrd
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Originally Posted By Robmnrd⏩
Been slacking on my misc lifting thread responsibilities. Have not been slacking in the gym, just haven't posted here in over a week.

Today is Chest+Legs.

After reviewing my lifting log I realized I haven't done any "deload" days in about 8 weeks now, so I'm going to lighten my chest movements ~10-15%, keep volume the same, and see if maybe that helps today with how the movements feel.

Gonna progress on my leg movements as my program prescribes, but give myself a little extra rest in between sets.

Not a huge "deload" or whatever. Just making the workout a little easier than it otherwise would have been.

I did the same thing on Wednesday for that Back+shoulders workout and it felt pretty decent. I figure the combination of two less-stressful workouts combined with a low-frequency for ~1 week (only three training sessions total this week instead of my typical 4/5) should be an okay "deload" week.
Update: Workout went well. Everything felt solid.

Now more rest tonight and tomorrow. Then begin normal progression once again on Monday. Looking forward to it.
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post 1662051673 05-29-2022, 09:08 AM
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#67
  1. eod8989
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Originally Posted By Robmnrd⏩
Update: Workout went well. Everything felt solid.

Now more rest tonight and tomorrow. Then begin normal progression once again on Monday. Looking forward to it.
What are your pr goals? This evening i'm going for 204x9 but if i can only get 7 or 8 that's fine too. I'm trying to get a 48 inch chest and 17 inch arms by fall.
PC specs

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If you aren't getting stronger you aren't getting bigger crew
post 1662052053 05-29-2022, 09:17 AM
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#68
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Had a busy few days so I incorporated legs into this weekend's push day. Fuk me. Was winded after that schit.
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post 1662053123 05-29-2022, 09:47 AM
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#69
  1. eod8989
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Also i just hit 220 lbs and just now starting to fill out my frame

Obviously not lean but i don't really feel fat at all
PC specs

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post 1662053883 05-29-2022, 10:05 AM
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#70
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Originally Posted By OffwhiteBrah⏩
bringing back lifting to the misc
current physique looks smiliar to pudgy Zhengterry....

pick one
Congrats, you’re the biggest cocksucker to post itt
post 1662054703 05-29-2022, 10:22 AM
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#71
  1. TheAdlerian
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Originally Posted By Robmnrd⏩
Sup bros, Sunday 5/15.

Today is Back+Shoulders day, AKA V-taper day, AKA get yoked day, AKA the true moggening day.

Already know it's gonna be a thick, solid, tight workout.

It's early and Sunday so I'm sure not many miscers are gonna come in here just yet, but what are ya'll hitting today?
I'm going to do a full body 10x5 workout very soon with a half hour of cardio at the end.

I have to get energized first.
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1662054863 05-29-2022, 10:27 AM
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#72
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In.jpg


Just did some bench, tried to AMRAP 225 after my working sets and got 12. BW is a twink 175

post 1662094263 05-30-2022, 07:53 AM
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#73
  1. Robmnrd
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  1. Robmnrd
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Originally Posted By eod8989⏩
What are your pr goals? This evening i'm going for 204x9 but if i can only get 7 or 8 that's fine too. I'm trying to get a 48 inch chest and 17 inch arms by fall.
Honestly my man I'm just trying to get back to where I was pre-Covid lockdowns. Lockdowns, getting older, and a kind of fukked up work schedule for a long time, set me back quite a bit. So not currently chasing anything new or heavier, just getting back to where I was before. It's slow going since I am also cutting (Covid pounds, I got fat hahaha) so strength gains are slowed. No excuses, just takes more time and commitment.

With that said, you and I are both working on pullups if I remember correctly, which is something I had stopped doing even before Covid. So I'm pretty abysmal at them right now. Want to get back to doing 5*10 on them, so that's a pretty big priority in my current training.
Originally Posted By lightsarefallin⏩
Had a busy few days so I incorporated legs into this weekend's push day. Fuk me. Was winded after that schit.
Push as in chest/shoulders/tris? Yeah man that would be a tough, long-azz workout doing legs and push. I know because I do Chest+legs lol. I wouldnotenjoy adding shoulders and tris on top of that.
Originally Posted By eod8989⏩
Also i just hit 220 lbs and just now starting to fill out my frame

Obviously not lean but i don't really feel fat at all
At 6'2" you could probably comfortably hang out between 220 and 230 for a long time to optimize strength gains, then when you feel like cutting only really need to cut to 210 and look sick. If you don't care about being misc-standards vascular shredded then realistically you could probablyslowlymake your way to 230 and mogg the average person in basically every way, physically. lol.
Originally Posted By SmillironS⏩
Congrats, you’re the biggest cocksucker to post itt
He's just mad cause he let his Platinum Account subscription end so he doesn't get the juicy gains the rest of us do being in this thread.
Originally Posted By TheAdlerian⏩
I'm going to do a full body 10x5 workout very soon with a half hour of cardio at the end.

I have to get energized first.
Caffeine or ******* lol
Originally Posted By AshWar⏩
In.jpg


Just did some bench, tried to AMRAP 225 after my working sets and got 12. BW is a twink 175

Solid-azz form and set, especially at the end of your workout.
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post 1662094463 05-30-2022, 07:57 AM
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#74
  1. Legz422
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going to work gym today for full body. I'm still gym less since mine closed down. My only option is PF and I don't really like it there. My work gym is decent but small and doesn't have abductor/adductor machine but it'll have to do for now.
~ In a world where you can be anything, be kind ~
post 1662096013 05-30-2022, 08:42 AM
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#75
  1. ChunkBuster
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Abs, rear delts amd running tonight.

Full body tomorrow and bringing front squats back in after a long absence.
post 1662097103 05-30-2022, 09:10 AM
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#76
  1. TheAdlerian
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Originally Posted By Robmnrd⏩
Caffeine or ******* lol
Eugen Sandow used to drink some kind of coke beverage before workouts, but that's when it was legal.

I'm sure they have that somewhere for sale in Philly!
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1662115183 05-30-2022, 04:20 PM
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#77
  1. induced_drag
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Having some success getting shoulders to feel OK. I have not lifted heavy for a long time.

Reverse grip has been 80% of my benching.

Normally I only go up to 225, but just for the heck of it I put on 315 to see how it felt. Bummed but at the same time guess I should not be too disappointed. Almost 50 and just trying to stay in shape these days....

315x4 reverse.

RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1662117163 05-30-2022, 05:03 PM
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#78
  1. Robmnrd
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Originally Posted By Legz422⏩
going to work gym today for full body. I'm still gym less since mine closed down. My only option is PF and I don't really like it there. My work gym is decent but small and doesn't have abductor/adductor machine but it'll have to do for now.
Dang, yeah I had to find a new one too. Luckily for me I ended up finding a little non-chain gym with a super cool owner, it's basically my favorite gym I've been a part of so even though I had to wait awhile to get back to lifting, I ended up in a good spot. Hope you find a good one soon too!
Originally Posted By LargePeter⏩
I'm cutting, deadlift is progressing fine
Glad to hear it, what program are you running?
Originally Posted By TheAdlerian⏩
Eugen Sandow used to drink some kind of coke beverage before workouts, but that's when it was legal.

I'm sure they have that somewhere for sale in Philly!
Gotta do what ya gotta do lol.
Originally Posted By induced_drag⏩
Having some success getting shoulders to feel OK. I have not lifted heavy for a long time.

Reverse grip has been 80% of my benching.

Normally I only go up to 225, but just for the heck of it I put on 315 to see how it felt. Bummed but at the same time guess I should not be too disappointed. Almost 50 and just trying to stay in shape these days....

315x4 reverse.

I've seen some seriously strong numbers from people doing reverse grip bench in my time. Usually a lift-off makes a big difference because unracking with the reverse grip is way more difficult than with a standard grip, yeah? Do you try to get a spot/lift-off from people most of the time?
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post 1662119873 05-30-2022, 06:15 PM
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#79
  1. induced_drag
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Originally Posted By Robmnrd⏩
I've seen some seriously strong numbers from people doing reverse grip bench in my time. Usually a lift-off makes a big difference because unracking with the reverse grip is way more difficult than with a standard grip, yeah? Do you try to get a spot/lift-off from people most of the time?
I workout at home alone so no lift offs....

Yea lifting off in reverse is a lot harder. I am not lifting for strength and I. Burning off energy lifting off very slow and keeping shoulders tight.

But I mostly use light(er) weight.
RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1662120163 05-30-2022, 06:24 PM
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#80
  1. SmillironS
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Originally Posted By induced_drag⏩
I workout at home alone so no lift offs....

Yea lifting off in reverse is a lot harder. I am not lifting for strength and I. Burning off energy lifting off very slow and keeping shoulders tight.

But I mostly use light(er) weight.
What are the biggest benefits of reverse grip?
post 1662143343 05-31-2022, 11:55 AM
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#81
  1. induced_drag
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Originally Posted By SmillironS⏩
What are the biggest benefits of reverse grip?
It is much more shoulder friendly. I am almost 50 and have racked up my share of injuries over the years. Reverse is the easiest on your shoulders, but you cant move as much weight obviously.

EMG also shows it moves some focus to upper chest. Almost as much as doing incline. Which is super hard on my shoulders, so all in all, it just is something that can be done with a lot less stress on shoulders. Most of the time I only use 225. I dont have any idea of what my actual strength is these days. I just never push 100%. It is amazing of how much of your strength is really in your brain. The set before this was 225x6 and it felt 'heavy'. I am sure if I approached the 315 with confidence, I could have done a few more, but it was just a nice slow and controlled approach.
RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1662207253 06-01-2022, 03:47 PM
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#82
  1. Robmnrd
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6/1:

My work schedule this week got all fukked up, so looking at how/when I would be able to fit workouts in, I decided to alter my workout slightly for the day.

Originally today was intended to be Chest+legs, but I decided to do a pseudo-full-body day, but with an emphasis still on C+L

So I ended up hitting chest and legs pretty hard, a little bit of back, some direct arm work, and finished off with rear delts. Won't be able to lift again until Sunday, hence the change and hitting more muscle groups.
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post 1662208093 06-01-2022, 04:07 PM
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#83
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got told last night at 10pm i had to show up for work 5 hours early and work until almost midngith. But I had back and cardio to do today, so woke up at 5am and got cardio done and breakfast and back to the gym for back and legs before work, even got a grocery trip in.

Das what it takes without question to get the true shreds
**worthless college major crew**

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**HTC**
post 1662208713 06-01-2022, 04:21 PM
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#84
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Originally Posted By Robmnrd⏩
Dang, yeah I had to find a new one too. Luckily for me I ended up finding a little non-chain gym with a super cool owner, it's basically my favorite gym I've been a part of so even though I had to wait awhile to get back to lifting, I ended up in a good spot. Hope you find a good one soon too!
Yeah it really sucks. I'd been a member there for like 13 years. And it was unexpected, no notice. There are no comparable gyms anywhere near me so I'm stuck unless one opens up in the spot my gym was. I did legs at home today.

Bulgarian split squats
Single leg DB deadlifts
Calf raises
~ In a world where you can be anything, be kind ~
post 1662442103 06-06-2022, 03:42 PM
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#85
  1. Robmnrd
  2. Who the **** was phone?!
  1. Robmnrd
  2. Who the **** was phone?!
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Fuark brahs, anybody lift on this Monday?

Rest day for me today, but got a burning itch (not the clap) for chest+legs tomorrow. I've been low-caffeine for a week now, but gonna caffeinate hard before my workout tomorrow. Love squatting.
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post 1662443083 06-06-2022, 03:58 PM
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#86
  1. eod8989
  2. All honked out
  1. eod8989
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Going to dominate these shoulders and traps

Doing them on a separate day now
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post 1662443233 06-06-2022, 04:01 PM
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#87
  1. ChunkBuster
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Originally Posted By Robmnrd⏩
My bread and butter is the reverse pec deck. Now to be clear, I don't do it the 'typical' way. I do it unilaterally, and when I switch from side to side I kind of turn my body a little and hold the support in front of me with the non-working arm. Kind of hard to describe, but the point is I alter the ROM slightly to further emphasize the rear delt. Getting a true rear delt pump is kind of weird feeling, but you learn to love it and this does it for me very well.

My second most utilized probably is just simple band pull aparts. Can get a lot of volume with them, and the rear delts are weak lil things comparatively speaking so if you do a full workout and hit these at the end (especially if you have some "heavy" rated bands), it can be plenty. I also use them to warmup the shoulder/rear delt before every pressing day. Not high volume or anything, just enough to make sure they're firing.

And then third is the AthleanX special - facepulls. I've got long-azz arms, so I usually hook two rope attachments on instead of one, to give myself the length needed to complete the movement. I don't do these as often, just because I find doing the other two works well for me. But I know multiple people (in addition to good ol' Jeff C.) who really love them, though they're all shorter. I think you are taller (like me) so may not be the best choice for you, either.



Sheeeeeiiitttt not lying about deep. Throw some pauses in at the bottom and 2/3 of the way up and you're just torturing yourself for fun hahaha.
I do this for rear delts:
Db rear delt raises 3x10
Thick band rear delt rows 5x20
Thick band rear delt raises 5x20
Thin band pull apart a 2x20

The band rows are my favourite
post 1662443313 06-06-2022, 04:03 PM
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#88
  1. ChunkBuster
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I’ve switched up my full bodies and added in bb incline, front squats and sumo 💀lifts
post 1662443593 06-06-2022, 04:09 PM
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#89
  1. skinnyntall
  2. Putt Jatt Da
  1. skinnyntall
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In.


Today is cardio day only.

Went the last 6 days.

Yesterday did shoulders/abs/legs

5 mile trail today.
LAKERS
post 1662444003 06-06-2022, 04:18 PM
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#90
  1. Robmnrd
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  1. Robmnrd
  2. Who the **** was phone?!
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Originally Posted By eod8989⏩
Going to dominate these shoulders and traps

Doing them on a separate day now
Gonna go for the yoked look? If you've got a wide frame it will help a lot to hit the traps. If you're narrow-framed you'll want to be careful about how much upper-trap work you do imo.
Originally Posted By ChunkBuster⏩
I do this for rear delts:
Db rear delt raises 3x10
Thick band rear delt rows 5x20
Thick band rear delt raises 5x20
Thin band pull apart a 2x20

The band rows are my favourite
All that in one workout or are those things you pick from and do one or a few on a given day?
Originally Posted By ChunkBuster⏩
I’ve switched up my full bodies and added in bb incline, front squats and sumo lifts
Nice. How long will you keep them in before switching again? I'm on like week 9 or something of my current split - thinking of switching some movements in/out at week 10 or 12.
Originally Posted By skinnyntall⏩
In.


Today is cardio day only.

Went the last 6 days.

Yesterday did shoulders/abs/legs

5 mile trail today.
Nice - I am approaching the point in my cut where I add in a bit of cardio. Not 5 miles, to be sure. But like 15 mins every day to burn a few more calories.
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