Beardbrah rises...
Scroll to see replies
FRIDAY AM: upper horizontal
DB bench (flat) - warmups + 34 x 5, 30 x 7
DB bench (high incline) - 22 x 8+4, 5 TUT
DB row - warmups + 42 x 12, 34 x 12 strict
Machine row - warmup + 75 x 6+4, 33 x 6,6, (one-arm pronated)
Pec deck - 52 x 15, 54 x 10, 8+1+1
Cable fly-press - 12.5 x 10 + dropsets
T-bar row - 30 x 5, 35 x 11
Overhead tricep extension - 25 x 6, 8, 27.5 x 6, 8
Facepulls - 28.75 x 10+4, 10
Weighted plank - +25kg x 30s, +45kg x 30s
Bretty gud
DB bench (flat) - warmups + 34 x 5, 30 x 7
DB bench (high incline) - 22 x 8+4, 5 TUT
DB row - warmups + 42 x 12, 34 x 12 strict
Machine row - warmup + 75 x 6+4, 33 x 6,6, (one-arm pronated)
Pec deck - 52 x 15, 54 x 10, 8+1+1
Cable fly-press - 12.5 x 10 + dropsets
T-bar row - 30 x 5, 35 x 11
Overhead tricep extension - 25 x 6, 8, 27.5 x 6, 8
Facepulls - 28.75 x 10+4, 10
Weighted plank - +25kg x 30s, +45kg x 30s
Bretty gud
This train coming in on its final destination of shreddedville. 2 days remaining.
Posted from TSR Mobile
Posted from TSR Mobile
Original post by Beardbrah
Beardy-brah is uploading an album of end-of-cut pictures for yall this evening
SUNDAY NOON: lower B
Back squat - warmups + 110 x 5,5,5,5,5
SLDL - warmups + 110 x 5,5,5, 90x8
RDL - 50x5 paused
Hyperextensions - BW x 12, +15kg x 8 + BW x 8 , +5kg BTN x 10 + BW x 8,+5kg BTN x 7 + BW x 8
Back squat was sickening. Carbed up last night, so fun today. SLDLs were ok. Hyperextensions very good - started putting the plate behind my head/neck, much better, and the bodyweight dropsets finished me off.
Wanted to train calves today but decided to give it a miss cos my plantar fasciitis was playing up like hellfire. Tried a few hanging leg raises but my shoulders were killing me - and they also felt like **** during my squats.... #worried
and for anyone who missed it yesterday, here's my end of cut photos http://imgur.com/a/TnuEp#0
Back squat - warmups + 110 x 5,5,5,5,5
SLDL - warmups + 110 x 5,5,5, 90x8
RDL - 50x5 paused
Hyperextensions - BW x 12, +15kg x 8 + BW x 8 , +5kg BTN x 10 + BW x 8,+5kg BTN x 7 + BW x 8
Back squat was sickening. Carbed up last night, so fun today. SLDLs were ok. Hyperextensions very good - started putting the plate behind my head/neck, much better, and the bodyweight dropsets finished me off.
Wanted to train calves today but decided to give it a miss cos my plantar fasciitis was playing up like hellfire. Tried a few hanging leg raises but my shoulders were killing me - and they also felt like **** during my squats.... #worried
and for anyone who missed it yesterday, here's my end of cut photos http://imgur.com/a/TnuEp#0
Nice work brah. Finally outsquatting Rachel. 
In b4"i swear m8, u r 1 cheeky ****"...
Posted from TSR Mobile
In b4"i swear m8, u r 1 cheeky ****"...
Posted from TSR Mobile
MONDAY AM: upper vertical
DB shoulder press - warmups + 26 x 5, 24 x 5+2, 22 x 6
Machine shoulder press - 34.5 x 5, 32 x 6
Lat pulldown (neutral) - warmups + 87 x 5+2+1+2, strapped - 66 x 8+3, 4
Lat pullover (cable pronated) - 28.75 x 8, 7
Diagonal row - 26.25 x 7, 6
DB lateral raise - 8kg x 8, 6kg x 12, 10, 10
Lu xiaojun raises - 5kg plate x 8, 10
Hammer curl - 12kg x 12, 10, swinging - 16kg x 6
EZ curl - 22.5kg x 4+2, 20kg x 5
Sickening work out, that is all.
DB shoulder press - warmups + 26 x 5, 24 x 5+2, 22 x 6
Machine shoulder press - 34.5 x 5, 32 x 6
Lat pulldown (neutral) - warmups + 87 x 5+2+1+2, strapped - 66 x 8+3, 4
Lat pullover (cable pronated) - 28.75 x 8, 7
Diagonal row - 26.25 x 7, 6
DB lateral raise - 8kg x 8, 6kg x 12, 10, 10
Lu xiaojun raises - 5kg plate x 8, 10
Hammer curl - 12kg x 12, 10, swinging - 16kg x 6
EZ curl - 22.5kg x 4+2, 20kg x 5
Sickening work out, that is all.
Original post by Beardbrah
MONDAY AM: upper vertical
DB shoulder press - warmups + 26 x 5, 24 x 5+2, 22 x 6
Machine shoulder press - 34.5 x 5, 32 x 6
Lat pulldown (neutral) - warmups + 87 x 5+2+1+2, strapped - 66 x 8+3, 4
Lat pullover (cable pronated) - 28.75 x 8, 7
Diagonal row - 26.25 x 7, 6
DB lateral raise - 8kg x 8, 6kg x 12, 10, 10
Lu xiaojun raises - 5kg plate x 8, 10
Hammer curl - 12kg x 12, 10, swinging - 16kg x 6
EZ curl - 22.5kg x 4+2, 20kg x 5
Sickening work out, that is all.
DB shoulder press - warmups + 26 x 5, 24 x 5+2, 22 x 6
Machine shoulder press - 34.5 x 5, 32 x 6
Lat pulldown (neutral) - warmups + 87 x 5+2+1+2, strapped - 66 x 8+3, 4
Lat pullover (cable pronated) - 28.75 x 8, 7
Diagonal row - 26.25 x 7, 6
DB lateral raise - 8kg x 8, 6kg x 12, 10, 10
Lu xiaojun raises - 5kg plate x 8, 10
Hammer curl - 12kg x 12, 10, swinging - 16kg x 6
EZ curl - 22.5kg x 4+2, 20kg x 5
Sickening work out, that is all.
Nice session, and the cut pics are fantastic brah
Just Googled Lu xiaojun raises because I didn't know what they were, saw some Asian guy doing them on Youtube (quarkkk). Are they effective and do they just mimic the traditional side raise?
They are very similar to Arnie's cat raises
Spoiler
Original post by Beardbrah
MONDAY AM: upper vertical
DB shoulder press - warmups + 26 x 5, 24 x 5+2, 22 x 6
Machine shoulder press - 34.5 x 5, 32 x 6
Lat pulldown (neutral) - warmups + 87 x 5+2+1+2, strapped - 66 x 8+3, 4
Lat pullover (cable pronated) - 28.75 x 8, 7
Diagonal row - 26.25 x 7, 6
DB lateral raise - 8kg x 8, 6kg x 12, 10, 10
Lu xiaojun raises - 5kg plate x 8, 10
Hammer curl - 12kg x 12, 10, swinging - 16kg x 6
EZ curl - 22.5kg x 4+2, 20kg x 5
Sickening work out, that is all.
DB shoulder press - warmups + 26 x 5, 24 x 5+2, 22 x 6
Machine shoulder press - 34.5 x 5, 32 x 6
Lat pulldown (neutral) - warmups + 87 x 5+2+1+2, strapped - 66 x 8+3, 4
Lat pullover (cable pronated) - 28.75 x 8, 7
Diagonal row - 26.25 x 7, 6
DB lateral raise - 8kg x 8, 6kg x 12, 10, 10
Lu xiaojun raises - 5kg plate x 8, 10
Hammer curl - 12kg x 12, 10, swinging - 16kg x 6
EZ curl - 22.5kg x 4+2, 20kg x 5
Sickening work out, that is all.
Well judging by those lower ab veins you got pretty damn lean, good job- what % do you reckon you're at?
If I were you I'd do some dedicated ab work to try and bring your abs up to take advantage of your leanness! What weight did you end the cut at?
Original post by In One Ear
Well judging by those lower ab veins you got pretty damn lean, good job- what % do you reckon you're at?
If I were you I'd do some dedicated ab work to try and bring your abs up to take advantage of your leanness! What weight did you end the cut at?
If I were you I'd do some dedicated ab work to try and bring your abs up to take advantage of your leanness! What weight did you end the cut at?
reckon about 11-12% ? No interest in bringing my abs up, to me, abs are functional and I don't believe in training them concentrically - because it has no function and its not safe. It's actually harmful to load the spine in flexion.
Original post by pinda.college
Nice session, and the cut pics are fantastic brah
Just Googled Lu xiaojun raises because I didn't know what they were, saw some Asian guy doing them on Youtube (quarkkk). Are they effective and do they just mimic the traditional side raise?
They are very similar to Arnie's cat raises
Just Googled Lu xiaojun raises because I didn't know what they were, saw some Asian guy doing them on Youtube (quarkkk). Are they effective and do they just mimic the traditional side raise?
They are very similar to Arnie's cat raises
Spoiler
Lu raises are pretty good for traps, not very effective for lateral delts - the lateral delt raise variation I do is possibly the best side delt movement of all time. You gotta lean to the side so that your shoulder is in 20 degrees of abduction with the arm hanging perpendicular to the floor. This removes supraspinatus from the movement and shortens the lateral deltoid moment arm, thus isolating the lateral delt. There's also a degree of internal rotation involved, and I use a thumbless pronated grip with a slightly flexed elbow... I should probably do a video.
Original post by Amskyr
Congrats on finishing the PSMF - strong body but stronger mind m8. Great results - side chest is particularly impressive - that was a highlight for me. Did lol when straight under the post which announces the cut album you mention the cut album again for anyone who missed it lel.
Maybe you can use this motivation to finally finish UD2 now, m8.
Original post by Hype en Ecosse
Maybe you can use this motivation to finally finish UD2 now, m8.
omg u cheeky.... Not taking this from someone who:
1. Doesnt even Lyle McDonald
2. Has never done a high volume workout never mind depletion
3. Did not the care for the burning sensation during cable rows
4. does not even BELIEVE in the power that is UD2
lol srsly though have been thinking about UD2 again recently, may do a three week stint and see what happens....
Original post by Beardbrah
reckon about 11-12% ? No interest in bringing my abs up, to me, abs are functional and I don't believe in training them concentrically - because it has no function and its not safe. It's actually harmful to load the spine in flexion.
Lu raises are pretty good for traps, not very effective for lateral delts - the lateral delt raise variation I do is possibly the best side delt movement of all time. You gotta lean to the side so that your shoulder is in 20 degrees of abduction with the arm hanging perpendicular to the floor. This removes supraspinatus from the movement and shortens the lateral deltoid moment arm, thus isolating the lateral delt. There's also a degree of internal rotation involved, and I use a thumbless pronated grip with a slightly flexed elbow... I should probably do a video.
Lu raises are pretty good for traps, not very effective for lateral delts - the lateral delt raise variation I do is possibly the best side delt movement of all time. You gotta lean to the side so that your shoulder is in 20 degrees of abduction with the arm hanging perpendicular to the floor. This removes supraspinatus from the movement and shortens the lateral deltoid moment arm, thus isolating the lateral delt. There's also a degree of internal rotation involved, and I use a thumbless pronated grip with a slightly flexed elbow... I should probably do a video.
I think I know the movement you're on about but a video would be good.
In, finally. That feel when I was going to be the fist poster a week ago, although just before I clicked 'submit reply' I got banned.
Original post by Beardbrah
reckon about 11-12% ? No interest in bringing my abs up, to me, abs are functional and I don't believe in training them concentrically - because it has no function and its not safe. It's actually harmful to load the spine in flexion.
Lu raises are pretty good for traps, not very effective for lateral delts - the lateral delt raise variation I do is possibly the best side delt movement of all time. You gotta lean to the side so that your shoulder is in 20 degrees of abduction with the arm hanging perpendicular to the floor. This removes supraspinatus from the movement and shortens the lateral deltoid moment arm, thus isolating the lateral delt. There's also a degree of internal rotation involved, and I use a thumbless pronated grip with a slightly flexed elbow... I should probably do a video.
Lu raises are pretty good for traps, not very effective for lateral delts - the lateral delt raise variation I do is possibly the best side delt movement of all time. You gotta lean to the side so that your shoulder is in 20 degrees of abduction with the arm hanging perpendicular to the floor. This removes supraspinatus from the movement and shortens the lateral deltoid moment arm, thus isolating the lateral delt. There's also a degree of internal rotation involved, and I use a thumbless pronated grip with a slightly flexed elbow... I should probably do a video.
That's the second time you've said this and I actually understood your post lol I'm gonna try these leaning over to the side
Sent from my HTC One
WEDNESDAY NOON: upper horizontal - healthy
DB bench (flat) - 32 x 6
DB bench (high incline) - 24 x 10, 6
DB row - 44 x 10, 34 x 10, 10
Chest press - 54 x 8
Seated row - 75 x 6, 82 x 5, 35.5 x 8 (one-arm pronated), 47 x 10 (two-arm neutral)
Pec deck - 56.5 x 10, 59 x 8, 61 x 6
Cable fly - 10 x 8,8,8
Seated cable row (neutral) - whole stack (?) x 10
T-bar row - 40 x 8
Overhead tricep extension - 30 x 6,6,6
Lu xiajoun raise - 5kg plate per hand x 10, 10, 5
Facepull - 26.25 x 10, 31.25 x 8, 8
Saw my doctor today about shoulders - MRI came back as perfectly normal, so did the Xray, and told I have type 1 acromion genetics (this is a good thing). So, my shoulder pain is just positional and postural. Mostly superior trap fascial tension.
Workout was pretty good, going to drop out flat bench as I don't like it. Maybe just sticking to high incline pressing and a little bit of strict tension machine pressing. Tricep work today was not good, I had pain at both elbows.
DB bench (flat) - 32 x 6
DB bench (high incline) - 24 x 10, 6
DB row - 44 x 10, 34 x 10, 10
Chest press - 54 x 8
Seated row - 75 x 6, 82 x 5, 35.5 x 8 (one-arm pronated), 47 x 10 (two-arm neutral)
Pec deck - 56.5 x 10, 59 x 8, 61 x 6
Cable fly - 10 x 8,8,8
Seated cable row (neutral) - whole stack (?) x 10
T-bar row - 40 x 8
Overhead tricep extension - 30 x 6,6,6
Lu xiajoun raise - 5kg plate per hand x 10, 10, 5
Facepull - 26.25 x 10, 31.25 x 8, 8
Saw my doctor today about shoulders - MRI came back as perfectly normal, so did the Xray, and told I have type 1 acromion genetics (this is a good thing). So, my shoulder pain is just positional and postural. Mostly superior trap fascial tension.
Workout was pretty good, going to drop out flat bench as I don't like it. Maybe just sticking to high incline pressing and a little bit of strict tension machine pressing. Tricep work today was not good, I had pain at both elbows.
Original post by Beardbrah
WEDNESDAY NOON: upper horizontal - healthy
DB bench (flat) - 32 x 6
DB bench (high incline) - 24 x 10, 6
DB row - 44 x 10, 34 x 10, 10
Chest press - 54 x 8
Seated row - 75 x 6, 82 x 5, 35.5 x 8 (one-arm pronated), 47 x 10 (two-arm neutral)
Pec deck - 56.5 x 10, 59 x 8, 61 x 6
Cable fly - 10 x 8,8,8
Seated cable row (neutral) - whole stack (?) x 10
T-bar row - 40 x 8
Overhead tricep extension - 30 x 6,6,6
Lu xiajoun raise - 5kg plate per hand x 10, 10, 5
Facepull - 26.25 x 10, 31.25 x 8, 8
Saw my doctor today about shoulders - MRI came back as perfectly normal, so did the Xray, and told I have type 1 acromion genetics (this is a good thing). So, my shoulder pain is just positional and postural. Mostly superior trap fascial tension.
Workout was pretty good, going to drop out flat bench as I don't like it. Maybe just sticking to high incline pressing and a little bit of strict tension machine pressing. Tricep work today was not good, I had pain at both elbows.
DB bench (flat) - 32 x 6
DB bench (high incline) - 24 x 10, 6
DB row - 44 x 10, 34 x 10, 10
Chest press - 54 x 8
Seated row - 75 x 6, 82 x 5, 35.5 x 8 (one-arm pronated), 47 x 10 (two-arm neutral)
Pec deck - 56.5 x 10, 59 x 8, 61 x 6
Cable fly - 10 x 8,8,8
Seated cable row (neutral) - whole stack (?) x 10
T-bar row - 40 x 8
Overhead tricep extension - 30 x 6,6,6
Lu xiajoun raise - 5kg plate per hand x 10, 10, 5
Facepull - 26.25 x 10, 31.25 x 8, 8
Saw my doctor today about shoulders - MRI came back as perfectly normal, so did the Xray, and told I have type 1 acromion genetics (this is a good thing). So, my shoulder pain is just positional and postural. Mostly superior trap fascial tension.
Workout was pretty good, going to drop out flat bench as I don't like it. Maybe just sticking to high incline pressing and a little bit of strict tension machine pressing. Tricep work today was not good, I had pain at both elbows.
What the hell is this supposed to mean?
Quick Reply
Related discussions
- Economics essay feedback
- best degrees of the future?
- Gcse maths help
- M3 Further Dynamics - Simple Harmonic Motion HELP!
- Physics Help
- BMAT chemistry past paper Q
- Publishing Industry - Rise of AudioBooks
- Chemistry alevel homework help.
- NHS Payrise
- Police / Detectives / Met Pay News
- Hi! Who would like to chat?
- chemistry alevel
- How to talk about pay
- A level Economics help
- GI blood supply and innervation
- A level physics- Engineering topic question (4)
- A level physics
- Average and marginal costs help
- ACA exam qualified salary
- Maths 2023 Grade boundaries guess
Latest
Last reply 1 minute ago
SQA Higher Physics - Paper 2 - 25th April 2024 [Exam Chat]Last reply 1 minute ago
LSE International Social and Public Policy and Economics (LLK1) 2024 ThreadLast reply 6 minutes ago
Official: University of Bristol A100 2024 Entry ApplicantsLast reply 7 minutes ago
amazon apprenticeship Buying and MerchandisingLast reply 9 minutes ago
Interview invitation for GAP medicine course at Glasgow University in 2022Last reply 12 minutes ago
LSE politics and Economics 2023/2024Last reply 12 minutes ago
Official London School of Economics and Political Science 2024 Applicant ThreadLast reply 14 minutes ago
What happens if i dont manage to find housing for second yr?- Uni of BathLast reply 15 minutes ago
Biology - myocardial infarctionLast reply 22 minutes ago
Official University of Bristol Offer Holders Thread for 2024 entryLast reply 23 minutes ago
Is MathsFM French Alevels good for a CS degree at top uni (OX, UCL, Durham etc)Trending
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?Trending
Last reply 1 week ago
is it possible to go from a size 16 [L] to a size 12 [M] in five months?
