When things are good we do the cool stuff and forget about the little things. When things are bad it’s easy to major in the minors and miss the cool stuff. Hopefully someday we’ll be able to do a little of the minors with a lot of the majors (aka fun stuff) and remain healthy.
Lately my workouts seem to have more warm up and rehab than actual training. I don’t like it.
I’m supposed to be learning how to stay healthy and use the repetition or “body building” style better now. Like experiemting! When I get back on the conjugate/Westside plan I think this little traction/rehab stuff is going to be 50% of the assistance work.
Thinking of it as part of the bigger scheme helps with my attitude, but some days it feels like I’m just laying on the floor, rolling around in the pubic hairs.
Some muscle cleans and presses and muscle clean then presses. Only 95 pounds but pain free.
Cable Rear Delt Fly, 10 across body, 10 facing weight stack x4 times
this was some kind of rear delt mechanical drop set, from a Nick Tumminello tip but I can’t find it to link the video. It was cool, I’ll do it again.
After that rear felt/tricep kickbacks with a hold at the top, laying face down on incline bench. Really trying to depress my shoulders, use mid back not traps, and not twist at the waist.
Triceps
Single Arm Cable Pushdowns x20
Rolling DB Tri Extension x15
PJR Pullover x15
4 loops
Between sets I did lots of lat stretches with a band, kneeling upper back thoracic extension/twist stretch, trap stretch and hip Pails/Rails.
Stretching lats and upper back twists between sets worked great for rows and pulldowns the other day and shoulders today.
I’ll take a video of a small exercise I learned from a guy this week. It will hit the middle back you are taking about.
Seated row position. Arms out front and straight, lean over from the middle back and let the lats stretch out. Sit back up y’all and pull the shoulder blades together at the top. It doesn’t take much weight and you really have to focus on not using the lats. It smoked my middle back.
Yeah dude, super jealous! I thought I was doing OK with the neck and traps. Then I got my beard trimmed up and revealed a scrawny chicken neck. I had to do some cleans before I had a panic attack.
Lacrosse ball around hip joint and down along quad.
Psoas Eccentric x3
Laying Band leg curl x35
Band leg extension x35/45/50
3 loops
Earlier today I went around the yard with the Toe Cutters and chopped every low hanging branch I could reach. Now I have to go back out and drag all those pile away. I think I understand why people have kids now.
Seated Cable Upper Back Move. Hip Pails/Rails between sets.
6 x12-15, feeling it out
Chest Supported Row Machine. Kneeling upper back twist between sets.
12/10/10/8
Charles Glass Dumbbell Row. Lat Activation move between sets.
5 x12
45 Degree Back Raise. Psoas eccentrics and side plank between sets.
4 x13
Good workout. The lifts and junk between sets went together really well today. My girl was doing rowing machine then barbell thrusters then repeating for awhile. It looked terrible.
Rear Delts Laying on side on incline bench.
4 x12. It was hard to get my right rear delt working. I wanted to do that Tumminello cable Rear delt drop set thing, but cables taken.
Lean Away Side Delts
4 x10. These were pretty cool.
Seated DB Press
3 going up
50 x6, 8, 11
Alternating kettlebell bottom up clean and press
3 x10 each arm. Killed my obliques.
Doube D Handle Tricep Extensions x12
Barbell JM Press x10
Overhead Cable Extension, Long Rope Handle x12
3 loops. Blew up my tris. Cable exercise before JMs worked well to practice good tension/right pace for lowering the barbell.
Overhead stuff is still the hardest to keep shoulders level and squared up on. Decent workout anyway. I got my girl a FitBit for Christmas and she’s been constantly monitoring her heart rate and steps. She hit a new Peak heart rate today jumping on this silly little trampoline at the gym.
I forgot about doing this exercise x15 before kettlebell presses. https://www.instagram.com/p/Br3CAJnHyHE/
It was pretty good for upper upper back and rear delts. Now that I can kind of control my shoulder position/posture I can keep my elbows out and keep the tension where it’s supposed to be.
I’ll keep these in the rotation. Thanks for the tip, hog.
You are welcome! This dude payed some knowledge down on me in one day that I am still working through. I wish I had been able to remember all he was saying about training and days on/off etc. what he was telling me was so different than anything I’ve done, seen, etc., that I dismissed most of it because I had nothing to relate to based on what he was saying.
Unrelated: My legs are still sore from those machine squats 3 days ago. I haven’t been able to hit those quad sweep muscles in forever. I’m intrepreting this as Results and will keep up the band quad stuff for a few more weeks.