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Old 06-30-2013, 10:32 AM   #721
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Strong work amigo.
Thanks Steve
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Old 06-30-2013, 08:42 PM   #722
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Cleeper fitness work out for shoulders> public gym workout

Warm up for shoulder work
Round the worlds with 3 lb dumbbells
2 x15

Bhtnp
Warm up
Bar x15 slow and deep
Bar x 10 speed press

135x5
155x5
175x5
185x5
185x8 video. (2 min between sets )
Behind the neck press 185x8 - YouTube

Leverage machine shoulder front press
120x15
130x10
140x8 (1 min between sets)

High pulls from knees ( snatch grip)
135x5
155x 5
165 x5 tied for pr will go up next time(1 min between sets )

Seated bent over rear delt fly
30's x15 x3 stopping before bottom for constant tension
(1 min between sets)

Shoulder shrugs on leverage machine
240 x20
330x15
340x15 pause at top of every rep and slow negatives
1 min rest

Bonus work: bench press with wide grip as a extra little chest session for the week . Pointer fingers outside of power ring and no leg drive .
165x5x5 (15 seconds between sets)

Those felt great and really felt it in chest and shoulders instead of triceps. Slight arch in back to protect it but as long of a range I motion as I could get with the wider grip.

Total time 1 hour .
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Old 06-30-2013, 11:47 PM   #723
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Old 07-01-2013, 03:35 PM   #724
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no offence, but, the "behind the neck press" actually means the bar must get to the top of your neck... the bar does not go lower than the top of your head... basically making this just a tricep exercise...

you probably have tight shoulders (like me and most), and should stick with standard military press and get the bar to at least your chin
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Old 07-02-2013, 05:47 AM   #725
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no offence, but, the "behind the neck press" actually means the bar must get to the top of your neck... the bar does not go lower than the top of your head... basically making this just a tricep exercise...

you probably have tight shoulders (like me and most), and should stick with standard military press and get the bar to at least your chin
Thanks, this has been discussed on here a few times and according to Steve( bendthebar) to protect the shoulder on behind the neck press the upper arms should never go below parallel . The lift I do immediately after Bhtnp is from press coming off the chest.
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Old 07-02-2013, 09:39 AM   #726
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Looking good Chad!
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Old 07-02-2013, 03:57 PM   #727
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Thank you Rich
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Old 07-02-2013, 06:02 PM   #728
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Cleeper fitness looks pretty fancy Strong day! BTNP @ 185...boom! How do you like those SG high pulls?
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Old 07-02-2013, 07:43 PM   #729
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Cleeper fitness looks pretty fancy Strong day! BTNP @ 185...boom! How do you like those SG high pulls?
It is one of the best moves for over all back and shoulder development . Love how I feel doing them .

I like my gym, I plan to close my back patio in and move the gym out to tat room. It will double in size to allow more room outside the power rack. I want a second barbell and a trap bar
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Old 07-02-2013, 08:13 PM   #730
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That's cool getting more room! What about height? Get enough added height to do OHP standing?
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