Mac's Training Asylum

[DBowden]

Mac,
Why do you combine shrugs with leg work?

[Mac]

Mac,
Why do you combine shrugs with leg work?

How did I know you would ask this

Because they need some work and they were getting stimulated doing the SLDL. So I thought I would hit them a bit more.

And it worked cause I can surely feel it now.

[DBowden]

How did I know you would ask this

Because they need some work and they were getting stimulated doing the SLDL. So I thought I would hit them a bit more.

And it worked cause I can surely feel it now.

Ah...
That makes sense.

[Mac]

Missed a few days of logging.

Chest today.

8 sets incline smith pyramid 12-20 reps
6 sets dips bodyweight 12 reps
5 sets DB fly
3 sets DB chest press

[Sunnyday]

6 sets of BW dips for reps = badass

[Mac]

6 sets of BW dips for reps = badass

thanks Sunny. I just don't weigh a lot.

Dips is one exercise I can do that doesn't bother my left shoulder. I bet my chest is going to be like my legs were early in the week, sore to the touch.

[Mac]

Back and Biceps

8 sets wide-grip lat pulldowns 8 - 20 reps
6 sets one-arm pulldowns 12-15 reps
5 sets low-pulley rows 12 reps

5 sets DB Concentration Curls 8 -15 reps

[cook]

Mac,
Why do you combine shrugs with leg work?

Not completely unrelated but I started doing shrugs before shoulder presses and it loosened my shoulders up and they felt so good that I started doing a couple sets before chest also.

[Mac]

Not completely unrelated but I started doing shrugs before shoulder presses and it loosened my shoulders up and they felt so good that I started doing a couple sets before chest also.

I used to do the same in the standing-calf machine and warmed the traps shrugging my shoulders in it.

[cook]

I used to do the same in the standing-calf machine and warmed the traps shrugging my shoulders in it.

That's a good idea

[Mac]

That's a good idea

I got more growth from this than any other exercise. I could go very heavy and not worry about holding on to the weight and with the selector, drop-sets were easy.

[Strengthrehab]

That is a great idea.

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[Mac]

That is a great idea.

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I have been bugging the gym owner to get one. Another bonus, you can superset with standing calf raises.

[DBowden]

Not completely unrelated but I started doing shrugs before shoulder presses and it loosened my shoulders up and they felt so good that I started doing a couple sets before chest also.

That's a really good idea.

[Mac]

Yesterday - Arms

Not in the gym but fucking raking tons of those little helicopter seed pod things fallen from the Maple trees. Next will be all the $@#$ leaves.

Today - Legs - Abs

8 sets smith machine squat - 10-25 reps - below parallel
4 sets front leg raise - toes about 6 inches above my head -
3 sets static hold - pike position 5-8 seconds
3 sets adductors 15-20 reps
3 sets legs extensions 15 reps
4 set hypers 15 reps