I bet half of you didn't even lift today

[JackTheRipper]

I've never tried a standing 1 arm DB Press

This guy does them with really good form
He also does very low volume. I think the only thing he did for delts at that time was 3 sets of standing DB press

&t=576s

good video. agree with him.

[JackTheRipper]

On shoulder day - which was today - I typically 10 sets or so

3 sets heavy x 10  and superset with lateral raises w 30's 
3 sets heavy x 10 and superset with upright row w 30s
3 sets heavy x 10 and superset with bent over laterals w 30's

Then I'll do some other crap w curl and military press, shrugs, etc

That will definitely get your pumper working 

[wes]

11-18-21
Biceps + Forearms:
Seated Supinating DB Curls - 3 X 20,15,12
Barbell Curls - 3 X 12,8,8,
Alternate Hammer Curls - 3 X 12,10,8
Barbell Wrist Curls - 4 X total failure,then rest pause more reps to failure......OUCH !!

60 second rest periods on everything.

TRAIN HARD !!

[Soul Crusher]

are you pulling it off the floor on each rep?

I'm assuming you must be if you're switching hands on each rep

Yes on the floor each time. 

[djliftsthings]

I just did 45 inutes cardio...on easy street for a few more days til i take up soul crusher type training at a SUBSTANTIALLY less intensity

[Krankenstein]

are you pulling it off the floor on each rep?

I'm assuming you must be if you're switching hands on each rep

You can do the 'hang clean' version  where you might switch hands between each rep.  Thats how I do my single arm DB snatches

[Krankenstein]

11/18

- had to combine two days due to missing yesterday

olympic / weight lifting

Hang clean 5x3 - worked up to 175lb

Front squats - work to heavy 3 rep.  Still testing knee, did 225x3

Power snatch + hang power snatch 7x1+1 - worked up to 135

Strict press 5x5 - 135 across

conditioning

Every 3 mins x 8 rounds

Odd rounds:
12 cal row
15 power snatch @75

Even round
12 cal row
12 bar facing burpees

[Soul Crusher]

ooffffffaaa!!! 

11/18

- had to combine two days due to missing yesterday

olympic / weight lifting

Hang clean 5x3 - worked up to 175lb

Front squats - work to heavy 3 rep.  Still testing knee, did 225x3

Power snatch + hang power snatch 7x1+1 - worked up to 135

Strict press 5x5 - 135 across

conditioning

Every 3 mins x 8 rounds

Odd rounds:
12 cal row
15 power snatch @75

Even round
12 cal row
12 bar facing burpees

[djliftsthings]

11/18

- had to combine two days due to missing yesterday

olympic / weight lifting

Hang clean 5x3 - worked up to 175lb

Front squats - work to heavy 3 rep.  Still testing knee, did 225x3

Power snatch + hang power snatch 7x1+1 - worked up to 135

Strict press 5x5 - 135 across

conditioning

Every 3 mins x 8 rounds

Odd rounds:
12 cal row
15 power snatch @75

Even round
12 cal row
12 bar facing burpees

thats not 405

[IroNat]

thats not 405

Bhanky is right now doing 405 for 10, sitting for 5 minutes at the bottom of each rep while reading Dostoevsky.

[djliftsthings]

Bhanky is right now doing 405 for 10.

sleeves and weird pad thing must have shown up

[IroNat]

sleeves and weird pad thing must have shown up

Hey, I wasn't done yet!

[SOMEPARTS]

Bhanky is right now doing 405 for 10, sitting for 5 minutes at the bottom of each rep while reading Dostoevsky.

Warrior poet of peace.

[Soul Crusher]

sleeves and weird pad thing must have shown up

[Primemuscle]

sleeves and weird pad thing must have shown up

And no doubt they were the wrong size.

[Hulkotron]

As a strong man I don't normally take advices from others, but since "super-sets" seem to be popular in this thread I did some of those in my Push workout this morning.

Waiting on pizza delivery now.

[Krankenstein]

thats not 405

If you add up the weights it is way more (75 x 15 = 1125)   

[robcguns]

Just did prob the hardest arm workout of my life.

Ez bar curls(back against wall constant tension for sets until the heavier sets 70+ then I had a lot of rest pause)40x40,50x50,60x60,70x70,80x80,90x50,100x37. Supersetted with

Ez bar skulls 40x40,50x50,60x35,70x28,80x20,90x15,100x10.

Fuck me that was crazy intense. Pump unreal prob best ever. The feeling was amazing. Cardio like crazy as well. Did bis then rested 20 seconds and did tris then rested 2 min between supersets last couple sets were 3 min.
Felt like I might die for a few minutes.

[Cook]

Just did prob the hardest arm workout of my life.

Ez bar curls(back against wall constant tension for sets until the heavier sets 70+ then I had a lot of rest pause)40x40,50x50,60x60,70x70,80x80,90x50,100x37. Supersetted with

Ez bar skulls 40x40,50x50,60x35,70x28,80x20,90x15,100x10.

Fuck me that was crazy intense. Pump unreal prob best ever. The feeling was amazing. Cardio like crazy as well. Did bis then rested 20 seconds and did tris then rested 2 min between supersets last couple sets were 3 min.
Felt like I might die for a few minutes.

Damn I bet your arms felt heavy as Hell

[robcguns]

Damn I bet your arms felt heavy as Hell

They did, it was crazy. Truly felt like I might die. Been putting off training last couple days then finally went in the basement and just started and the curls felt so good so I did the first three sets and was gonna do something else and said fuck it and just went crazy. Since I dropped a bunch of weight it seems bis are the only strong thing I got left.

[Cook]

They did, it was crazy. Truly felt like I might die. Been putting off training last couple days then finally went in the basement and just started and the curls felt so good so I did the first three sets and was gonna do something else and said fuck it and just went crazy. Since I dropped a bunch of weight it seems bis are the only strong thing I got left.

are you still doing all that walking?

[robcguns]

are you still doing all that walking?

Yeah still getting 10 miles a day broken into 2 5 mile walks. But today I just did 1 5 mile walk cause my lower body is very sore from all the walking. I was gonna not walk at all then I felt bad so did half haha.

[Cook]

Yeah still getting 10 miles a day broken into 2 5 mile walks. But today I just did 1 5 mile walk cause my lower body is very sore from all the walking. I was gonna not walk at all then I felt bad so did half haha.

yeah that guilt gets me too. I started walking with a 20 lbs vest and after a couple months it got easy so I just moved up to a 42 pounder.Now I am only walking 30 minutes at a time not those long distances you are doing but I hope to get there.

[robcguns]

yeah that guilt gets me too. I started walking with a 20 lbs vest and after a couple months it got easy so I just moved up to a 42 pounder.Now I am only walking 30 minutes at a time not those long distances you are doing but I hope to get there.

Weighted walking sounds brutal, I think back to walking at 250 and it was brutal compared to walking at 215. Not sure I could handle weighted walking to well.

[Cook]

Weighted walking sounds brutal, I think back to walking at 250 and it was brutal compared to walking at 215. Not sure I could handle weighted walking to well.

since I moved up to the 42 lb vest it feels really top heavy.Like it would be easy to trip and face plant into the ground but I haven’t yet fortunately