Dronus - New journey, New journal.

Hey bud
 
That is quite an exhaustive volume there so could be that incline press on a monday is suffering a little from the killer friday shoulder day.
 
Also may be better for not making it the first of your chest movements as I find where it naturally recruits delts for me to a greater extent then flat pressing I perform better once more warmed up - maybe try the flat dumbell work first as this greater range of motion might loosen you up for it and have the blood pumping.
Would personally say I thinky ou are better for performing all heavy work first then doing lighter more iso based lifts later so your shoulder day for instance:-
 
Seated DB Press 4x 20kg (8) 20 (8) 20 (8) 16 (10)  1st
Cable Side Raise 4x 3.75 (10) 3rd
DB Lat Raise 4x 6kg (15) 6 (15) 6 (15) 4 (15) 5th
Rear Delt Raise 4x 6kg (12) 4 (12) 4 (12) 6 (12) 4th
Machine Shoulder Press 2x 30kg (12) 35 (12) 2nd

Skulls 3x 15kg (10) 2nd
Bench Dips 2x 12  1st
Tricep Pulldowns 2x 20kg (15) 25 (15) 3rd
 
Have to say though the thought of 4 sets of cables, then 4 sets each for rear and side lateral raises is horrible imo. If you feel the need and want to do all three of these then conside 2 sets for each - there is no wonder your incline is down 2 days later.
 
:-)
 
 

It's a thought...but 2 days break seems to be ok, the incline wasn't anything to do with my shoulders, it just was not strong, awkward positining i think in truth.
 
however i hear what your saying and think i might try flat bench first, high reps, lowish weight might be a good warm up to...
 
like what you did with the shoulder day...my shoulders mate were not growing and never hurt, they do a bit after this and i can already see growth after 2 sessions, it's mental but it's working.
 
so what's your current routine?

Lat pulldown 3x 30kg (8) 34 (8) 34 (8)
One Arm Row 3x 32kg (8) 32 (8) 32 (8)
Close Grip Pulldown 3x 30kg (10) 32 (10) 32 (10)
Seated Low Row 3x 32kg (10) 34 (10) 30 (10)
Deadlift 3x 40kg (15) 50 (15) 50 (15) 80 (5) 90 (5)
Shrugs 3x 32kg (15)
 
 

Dronus


It's a thought...but 2 days break seems to be ok, the incline wasn't anything to do with my shoulders, it just was not strong, awkward positining i think in truth.

however i hear what your saying and think i might try flat bench first, high reps, lowish weight might be a good warm up to...

like what you did with the shoulder day...my shoulders mate were not growing and never hurt, they do a bit after this and i can already see growth after 2 sessions, it's mental but it's working.

so what's your current routine?

 
Nice and simple at the mo - having a little play with higher frequency, enjoying it at the moment
Squats 3x5
Flat Bench 4x5
Pull Ups Weighted 4x5
DB Shrugs 3x8
 
SLDL 3x5
Incline Bench 3x8
BB Rows 3x8
Press 3x8
 
Just alternate these and train EOD - staying away from failure. Bumped a couple of lifts and will run with this till into the new year and then switch it up with a bit more volume etc but this sort of thing suits me as I prefer compound work.
 

Seated DB Press 4x 20kg (8) 20 (8) 20 (8) 14 (10)
Cable Side Raise 4x 3.75 (10)
DB Lat Raise 3x 6kg (15) 6 (15) 8 (15)
Rear Delt Raise 3x 6kg (12) 4 (12) 4 (12)
Machine Shoulder press 2x 30kg (12)
Bench Dips 2x 12
Skulls 3x 15kg (10) 10 (10) 10 (10)
Cable Pulldowns 3x 20kg (12)
 
Possible one more session before i got to Australia on the 28th and i'm back January 20th
 

Went to the gym today and did a quickish chest and biceps session before my flight tomorrow.
 
See you all end of Jan.
 
Have a great new year!

and i'm back....
 
and i'm tired!
 
Back to the gym Monday, starting out at 14 stone 9 pounds....solid bulk coming up!

I'm back baby!
 
Ab machine 3x 60kg (15)
Incline Bench 3x 40 (8) 40 (8) 45 (8)
Decline Bench 3x 40kg (8) 50 (8) 50 (8)
DB Flat Bench 3x 16kg (12)
Cable Flyes 3x 14kg (8) 12 (8) 12 (8)
Lying Close Grip Cable Curl 3x 22.5 (10) 27.5 (10) 27.5 (10)
Lying Bicep Curls 3x 20kg (10)
Leg Raises 2x (12)
 
Not a bad workout for the first session back....i will feel that in the morning. Amazing how much strength is lost with 3 weeks off.

Wednesday - Back
 
Decline Crunches 3x (10)
Wide Grip Pull Ups (assist) 3x 50kg (8) 35 (8) 30 (8)
T-Bar Row 3x 50kg (8) 60 (8) 75 (8) - 75kg was with belt and a PB
V Bar Pull Down 3x 32kg (10) 32 (8) 34 (8)
Cable Seated Row 3x 30kg (10) 32 (10) 32 (10)
Deads 5x 40kg (6) 40 (6) 60 (6) 80 (6) 100 (6) - 80/100 w/belt
DB Shrugs 3x 30kg (15) - last reps bad as losing grip
 
Back is feeling it today, especially lower back.

Saturday
 
Cross body crunches 3x 20
DB Seated Shoulder Press 3x 16kg (8) 20 (6) 16 (8)
Cable Side Raise 3x 3.75kg (8)
DB Side Lat Raise 2x 8kg (10) 10 (10)
DB Lying Rear Lat Raises 3x 4kg (10)
Standing Mil Press 3x 20kg (6) 25 (6) 25 (6)
Upright Row 2x 20kg (10) 30 (10)
Skullcrushers 3x 10kg (10)
Tricep Pushdown 3x 25kg (8)
Bench Dips 1x failure (10)
 

Monday
 
Ab Crunches 3x 60kg (15) 65 (15) 65 (15)
DB Flat Bench 3x 26kg (6) 30 (6) 30 (6)
Incline Bench 3x 40kg (8) 40 (8) 50 (8)
Decline Bench 3x 50kg (8)
Cable Flyes 3x 16kg (6) 14 (6) 14 (6)
Lying Close Grip Curls 3x 27.5kg (10)
Lying Cable Curls 3x 20kg (10)
Ez bar Curls 1x 10kg (12, failure)

Wednesday
 
Crunches 3x (10)
Wide Grip Pull Ups 3x 35kg (8) 25 (8) 25 (8)
T-Bar Row 3x 60kg (8) 70 (8) 80 (8)
V bar Pull Down 3x 32kg (8) 34 (8) 30 (8)
Seated Row 3x 32kg (10) 34 (10) 34 (10)
Deadlifts 3x 80kg (6) 100 (6) 100 (6)
Shrugs 3x 20kg (20)

Hey,
 
Trying to get back in to the journals a bit more again. Good to see you are going strong.

Hey,
 
Trying to get back in to the journals a bit more again. Good to see you are going strong.

You should know anyway because i e-mail you all the time!
 
Yeah things are good right now, nailing a diet has been the best achievement. Seems to work a treat and i'm excited to see what happens in 4-6 weeks. I'm only in week 2 now of the solid start and i can already see improvement.
 
 

Friday
 
Cross body crunch 3x (20)
DB Seated Shoulder Press 3x 22kg (6) 22 (4) 18 (8)
Cable Side Rise 2x 5kg (8)
Db Side Rise 3x 8kg (10) 10 (10) 10 (10)
Lying Rear Delt Raise 3x 4kg (10) 6 (10) 6 (10)
Standing Mil Press 3x 25kg (6) 30 (6) 30 (6)
Bar Upright Pull 2x 30kg (10)
Skullcruchers 3x 10kg (10) 15 (10) 15 (10)
Tricep Pulldowns 3x 25kg (10) 25 (8) 30 (8)
Bench Dips 1x (13)
 
Smash those shoulders :) 

Saturday
 
First legs session in quite a while!
 
Swiss ball crunches 3x (15)
Decline Sit ups 3x (10)
Back Squats 3x 50kg (8) 60 (6) 70 (6)
Hamstring Curls 3x 40kg (12) 50 (12) 50 (12)
Leg Extensions 3x 40kg (8) 50 (8) 60 (8)
BB calf raises 3x 40kg (15) 60 (15) 60 (15)
 
I'm going to hurt in the morn!

Monday
 
Crunches 3x (15)
DB Flat Bench 3x 30kg (6)
Incline BB Bencj 3x 40kg (8) 50 (8) 40 (8)
Decline BB Bench 3x 40kg (8) 60 (8) 50 (8)
Seated Cable Flyes 3x 14kg (6) 16 (6) 12 (10)
Lying Bicep Pulldown 3x 27.5kg (10) 27.5 (10) 27.5 (8)
Lying Bicep Cable Curls 3x 20kg (10) 22.5 (10) 22.5 (10)
Close Grip EZ Bar 1x 10kg (12)
 
Great Session!

Monday
 
Crunches 3x (15)
DB Flat Bench 3x 30kg (6) 32 (6) 32 (6)
Incline BB Bench 3x 40kg (8)
Decline Press Ups 2x (10)
Cable Flyes 3x 16kg (6)
Lying Cable Close Grip Curls 3x 27.5 (10)
Lying Bicep Curls 3x 25kg (10) 25 (10) 20 (10)
Ez Bar Curls 1x 10kg (12)

Guessing you find crunches better at the start? Can never do that myself has to be last thing.