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Old 06-05-2012, 04:46 PM   #321
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Nice session Rich!


Quote:
Db 22 Incline Bench Reverse Flies, palms towards feet

Face down, right? Palms upward, I take it from the description...are they better for targeting the rear delts than the palms facing or is this a different sort of targeting for that muscle group?
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Old 06-05-2012, 04:50 PM   #322
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Nice session Rich!





Face down, right? Palms upward, I take it from the description...are they better for targeting the rear delts than the palms facing or is this a different sort of targeting for that muscle group?
Face down , palms down. Yes its hits the rear delts a lot more and side delts secondary.
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Old 06-05-2012, 04:51 PM   #323
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Face down , palms down. Yes its hits the rear delts a lot more and side delts secondary.
Thanks Rich! Always looking for a better way to hit my rear delts
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Old 06-07-2012, 08:23 AM   #324
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June 6th

Back and Bis

Pre w/o: K-Otic, HBM, GlutaZorb, 5gs pure Baking cocoa, 25g Karbolyn, 3g salt
Intra w/o: 30g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: NF Pro whey, spinach, pineapple, fig bar, non-fat milk shake.


W/O: #1, Back

Pro Grip Lap Pull Downs to front
95 x 15, warm up
165 x 10
215 x 10
235 x 10
235 x 10

Db 22 deg. Incline Low Rows coming to thighs. 5 count squeeze on contraction every rep.
40s x 10
40s x 10
40s x 10

RK Pull ups
 Cell Rush, LBA
10
12
12
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W/O: 2 Bis

Pre w/o: K-Otic ,30g Karbolyn
Intra w/o: BCAAs, 20g Karbolyn
Post w/o: NF Pro whey (late w/o and I hit my daily macros so this was it)


Low Pulley Rope Curls
55 x 15
75 x 15
75 x 15
75 x 15

V Handle Curls
75 x 15
75 x 15
75 x 15
75 x 15

Looks like light w/o's, but I did slower controlled tempo and really felt them.
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Old 06-09-2012, 05:11 PM   #325
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Old 06-09-2012, 05:15 PM   #326
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nice grind Rich
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Old 06-09-2012, 05:20 PM   #327
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always impressive to see you lift!
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Old 06-09-2012, 06:02 PM   #328
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nice grind Rich
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always impressive to see you lift!
Thanks guys.

Its wild how my 22 1/2 deg. declines are like a able body's flat with a arch. lol I my need to put blocks under bench to get more of a decline for true declines.
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Old 06-09-2012, 06:06 PM   #329
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June 9th

Chest max effort.

Pre w/o: AAEFX Test Charge, K-Otic, HBM, GlutaZorb, , Joint ReHab
Intra w/o: 25g Karbolyn, BCAAs
Immediate Post w/o: AAEFXs NF Pro whey, serving IGF-33 whey, non-fat milk, pineapple and, spinach, 30g Karbolyn shake, AAEFX HBM


w/o = Chest, SpeedBall

22 deg. Decline, Bb Presss
135 x warm up
205 x 5
255 x 1
265 x 1
275 x 1
285 x 1
290 x 1, PR, 1.7 xs my present bulking body weight
205 x 10, 4-1-4-1 tempo

22 Incline Bb Presses, slow, saturation work
135 x 15
135 x 15
 Cell Rush, LBA
135 x 15
135 x 15

NOTE: Never would have tried the 290 without the cage.
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Old 06-10-2012, 03:24 PM   #330
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June 10th

Back

Pre w/o: AAEFXs HBM, GlutaZorb and K-Otic, 25gs Karbolyn.
Intra w/o: 25g Karbolyn, BCAAs
Post w/o: AAEFXs proteins (NF Pro, serving IGF-33), non-fat milk, spinach, 10g Karbolyn shake, AAEFXs HBM.


w/o: power day

RK Pull ups
2 warm up sets

V Handle Lat Pull Downs (my plate loaded Body Solid Lat Pull-Down is only rated- up to 300 lbs. )
170 x 3
220 x 3
265 x 3,
310 x 1
320 x 2, Recorded and watched the vid to see how the LPD held up. LPD never even flexed. Even though it felt and looked like it was while I was doing them.
310 x 2
265 x 3
220 x 5
170 x 12

RK pull ups
 Cell Rush, LBA
3 sets

Plan was to do Chin ups with Mac on my back but he hurt his ankle doing tricks on his kick scooter just before my w/o.
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