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Old 04-20-2013, 02:26 PM   #641
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Shoulder trap and some chest work
Bhtnp on smith machine( not the fixed one, this one just balances the bar but it moves front to back like a barbell could.
I don't care for the bench or Unracking the weight.

135x10
185x8 wu
205x10,9
185x10

Dumbbell Arnold press
50's x 10,8,6. As sets went on they got harder after Bhtnp.
If I do these first I get 5x10 on these with 50's

Barbell shrug
135x10 wu
225x10,8 over hand grip failed here
225x15 o/u grip

Side lateral
15lbx15,20,20 each side strict with a pinky up at top

Bent over rear delt fly
45's x10x3 sets stopped at bottom so no momentum used

Shoulders done

Chest cable flys
30/hand. X 15
40/hand x 15
50/hand x 15. All with a good squeeze

Dips
Bw x10x3 sets

Done

Pretty good work out but I think I'm goin to just use dumbbells for shoulder work when at public gym. If I do a g heavy machine press it will be on hammer strength prior to Arnold's.
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Old 04-20-2013, 03:00 PM   #642
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Cannonball shoulders.
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Old 04-20-2013, 03:43 PM   #643
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Great workout Chad! Why aren't you taking advantage if straps for shrugs? Keep put the strong workouts bud!!!
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Old 04-20-2013, 07:33 PM   #644
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Quote:
Originally Posted by BendtheBar View Post
Cannonball shoulders.
I thought they were looking good until going back to a public gym and seeing every young guy there completely ripped and huge.
I don't think young and full of testosterone alone gives them the shoulders I'm seeing
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Originally Posted by Hunterace View Post
Great workout Chad! Why aren't you taking advantage if straps for shrugs? Keep put the strong workouts bud!!!
This was the first time at the public gym doing shoulders. At home I do shrugs on the leverage machine where the weight sits on shoulders , not in my hands.
When I packed my gym bag before going I took my versa grips out because I forgot about shrugs and that they don't have a leverage machine .
Lesson learned for next time.
This gym has a really good free weight selection but Some of the equipment they have is not as good as I have at home.

For squat , the rack they have sucks. I have to take about 3-4 steps back just to go down without the weights on bar hitting weights stored on rack.

For Bhtnp if I want to lift in a cage so that I have a built in spotter then again I have to use the smith machine. Going to replace it with either all dumbbell work or use the hammer strength machine. It does have a really good feel too it.

Bench press , again I prefer the cage at home but not as much an issue.


I have actually been putting some thought into 10x10 German volume training. The lighter weight used may help my fore arm heal up . It's gone on to long in pain.
Also may be a good way to burn off some calories and ramp up fat burn and maybe even add some thickness.
As for diet, I went back to IF. Last time I done it I did not eat enough and lost muscle but also lost fat.
This time I'm eating more food in my window and still down 4 lbs since last time home. Seems to be fat gone
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Old 04-21-2013, 08:55 PM   #645
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Interesting Smith machine there, don't think I have ever seen one like that.

Really standout arnies as well. 50's are tough slugging with that lift. However, with me, I tend to also lose steam fast with them.

Nice work Chad!
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Old 04-22-2013, 02:32 PM   #646
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Last day home , go back to boat tomorrow for a week.
I was going to work out at home Today but decided to go to the gym .
I have said I don't care for squats at the gym because the squat rack does not let me go ATG and I also don't like having to take 4 steps back to squat. So today I decided to squat on the smith machine and feel it out. This smith machine is more like a power rack but the bar is not quite free weights.

95x10 warm up ( felt pretty close to free weight)
125x5
195x5
225x5
265x2
235x4( video says 245 at the end but found out the bar is 35lbs)
215x5
195x7.
Felt very close to free weights , not exact but I prefer this over stopping at parallel and stepping back4 steps .

Straight leg dead lifts
135x12
205x11+1
225x10. 60 seconds rest between sets

45degree leg press
3pps x 12
4pps x12
5pps x 12

45degree calf raise
5 pps x15,15,12

Laying leg curl
75x15
90x12+2
90x10

Leg extension
195x15,20,20. +15 lbs

Seated ab machine
85x15+5 lbs
95x12x2+5 lbs

Done in 75 minutes.
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Old 04-22-2013, 03:51 PM   #647
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Great work Chad! Lots of work too! Never seen a smith machine like that! I'm sure it's still not as good as a free weight squat but way better than standard smith! Lots of +s and progression, keep it up!!!
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Old 04-22-2013, 05:26 PM   #648
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I did tell the owner that he should look into getting a couple power racks. He said its in the works but that could be a while
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Old 04-22-2013, 08:35 PM   #649
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Rocked it!
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Old 04-22-2013, 08:38 PM   #650
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Thanks randy.
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