OHP: 37.5kg (5,5,5,4) PB then 35kg (1x5) Lat pulldowns: 45kg (3x8) DB CGBP: 15kg (3x8) Rope Pushdowns: 12.5kg (3x8) Curls: 20kg (9,8,6) Lateral raises: 5kg (3x10) Rear delt flies: 5kg (3x10)
Will hopefully get (5x5) at 37.5kg next time. Still finding CGBP awkward on my shoulders despite trying different variations such as doing them on decline a decline and using dumbbells. My curls haven't progressed since like Christmas lol. Didn't do deadlifts because of upper trap tightness I've had for the past week.
Skulls are hurting my elbows again so I'm gonna replace them with Pushdowns or bench dips. Or just focus on bench + OHP for tricep growth and forget about tricep isolations.
Flat bench is starting to hurt my shoulders. Tbh, the flat dumbbell bench gave me some weird pain in the front delts as well, annoying.
By pulldowns do you mean pushdowns?
DB extensions aren't great on my elbows either, could probably go with really light dumbbells and do 15-20 reps but I don't think that's the best for hypertrophy
Flat bench is starting to hurt my shoulders. Tbh, the flat dumbbell bench gave me some weird pain in the front delts as well, annoying.
By pulldowns do you mean pushdowns?
DB extensions aren't great on my elbows either, could probably go with really light dumbbells and do 15-20 reps but I don't think that's the best for hypertrophy
Full body workouts alternating between A and B with A having squats, bench horizontal pull and assistance work then B including deadlifts, overhead press and a vertical pull then assistance work
Skulls are hurting my elbows again so I'm gonna replace them with Pushdowns or bench dips. Or just focus on bench + OHP for tricep growth and forget about tricep isolations.
Bench press - 57.5kg (3x5) PB DB bench - 22.5kg (4x7) PB Bent over row - 50kg (5x5) PB Shrugs - 72.5kg (3x8) PB One arm Pushdowns Curls Cable external rotations Leg press - 110kg x15
No squats, power rack was being used and I couldn't be bothered waiting before starting my workout. Can't wait to start going to my uni gym in September, supposed to be one of the best in Scotland!
Flat bench is starting to hurt my shoulders. Tbh, the flat dumbbell bench gave me some weird pain in the front delts as well, annoying.
By pulldowns do you mean pushdowns?
DB extensions aren't great on my elbows either, could probably go with really light dumbbells and do 15-20 reps but I don't think that's the best for hypertrophy
If flat bench is hurting your shoulders then it's likely your form is off.
Make sure your shoulders aren't hunched up and make sure your shoulder blades are squeezed together. Also don't flare your elbows out. Here's a video showing how to bench with good form: http://youtu.be/rJX5MKacR6M?t=58s
I was having slight pain in my shoulders before I fixed my form and now my shoulders are fine.
If flat bench is hurting your shoulders then it's likely your form is off.
Make sure your shoulders aren't hunched up and make sure your shoulder blades are squeezed together. Also don't flare your elbows out. Here's a video showing how to bench with good form: http://youtu.be/rJX5MKacR6M?t=58s
I was having slight pain in my shoulders before I fixed my form and now my shoulders are fine.
I'm pretty sure my form is absolutely fine..shoulder blades pinched, arms at 45 degree angle.
I think I'm going to low for someone with long arms..think I should maybe start stopping a few inches from my chest and keep all tension on chest rather than touch the chest transferring the tension to my delts..?
I'm pretty sure my form is absolutely fine..shoulder blades pinched, arms at 45 degree angle.
I think I'm going to low for someone with long arms..think I should maybe start stopping a few inches from my chest and keep all tension on chest rather than touch the chest transferring the tension to my delts..?
Are you sure you're maintaining good form on weights you struggle with? Are you arching your back a little, making sure your shoulders don't push up when you're pushing the weight, and lowering the bar to your nipples/a little below your nipples? Maybe try a narrower grip if it's too wide at the moment.
If you're certain your form's perfect then there's nothing wrong with stopping an inch or two above your chest, but make sure your form's spot on before you do this or else you might still be damaging your shoulders.