The Flywheel Effect

[Hardartery]

Also, one of the recommended vids after that one showed "Monkey Rows", which is the same lift I've been calling "Shrug Curls". Never knew this was an established exercise, or that they had a name, but now I know what to call them.

I believe these are known as Drag Curls by the rest of the universe.

[Clearwater47]

I believe these are known as Drag Curls by the rest of the universe.

Interesting. I always thought Drag Curls were done like shown in the video below:


But the way I've been doing them is definitely more of a biceps focused movement. Found that just some small tweaks in positioning can shift the focus pretty easily. I started doing them because I've always struggled with elbow pain in the majority of biceps movements, and was able to do these without any discomfort.

[Clearwater47]

With those numbers going up, regardless of whether they're the big or small lifts. You should start seeing some bodily changes.

Being jacked or getting jacked is pretty cool anyway.

That's the goal.

[Clearwater47]

Fly Press: Rest Pause
35lb DB's x 27 reps (16/11)
Goal = 13-17 reps
2.5 more pounds, 2 more reps. I was certainly a little over 45 second rest between because a young man did not want to get off the bench after I made the mistake of standing up. That likely explains the increase in reps. Still, feels like I'm getting the movement more dialed in and I'm getting better at pushing closer to failure. There's definitely still room for refinement of the movement too, so I'm thinking I'll be able to continue adding reps and weight for a while.

Behind the Neck Press: Rest Pause
60 pounds x 23 reps (15/8)
Goal = 17-21 reps
5 more pounds, 2 more reps. Getting more comfortable with this each week.

Cable Overhead Triceps Extension: Rest Pause
25 pounds x 18 reps (12/6)
Goal = 17-21 reps
Same weight, 3 more reps. Finally made some headway on this. Very happy with that, considering the weight and number of reps was higher on the 2 exercises before this as well.

6-Ways:
5lb plates - 2 sets x 10 reps
Goal = 2 sets x 6-8 reps
5 pounds LESS, 4 more reps. Felt like I was getting a little loose with form last week, so I went back to 5 pounds plates and increased the reps. These felt fantastic. I may change my rep range to 8-12 since that seems more appropriate for this exercise.

Video shows the second sets of Fly Press and BTN Press:

[Clearwater47]

Lat Pulldown - Close Grip: Rest Pause
110 pounds x 19 reps (13/6)
Goal = 13-17 reps
5 more pounds, 2 less reps. Did a pretty poor warmup. A better one probably would have helped, but still not too bad. I may have mentioned this before, but when I moved last fall part of my lat pulldown got bent and now the resistance is more than it was and should be. Doesn't really bother me, but it definitely affects the weight I use.

Incline DB Curl: Rest Pause
30lb DB's x 21 reps (13/8)
Goal = 17-21 reps
Same weight, 4 more reps. Felt hard but I was able to squeeze out a few more reps.

Wrist Curls: Rest Pause
65 pounds x 35 reps (20/15)
Goal = 13-17 reps
First time really doing these as rest/pause. Man, these are painful (muscle burn). Could've done probably a couple more reps on each set but the burn got to me. I'll add weight next time.

Dumbbell Row:
80 pounds - 2 sets x 12 reps
Goal = 2 sets x 12 reps
Maxed out my DB's. Not sure where I'll go from here. Either a higher rep range or a different exercise.

[DCR]

Dumbbell Row:
80 pounds - 2 sets x 12 reps
Goal = 2 sets x 12 reps
Maxed out my DB's. Not sure where I'll go from here. Either a higher rep range or a different exercise.

Kroc rows.

[Clearwater47]

Kroc rows.

One of my favorites. Always a good option.

[SaviorSelf]

If you want to go heavier, you can make a 125lb DB with these: https://a.co/d/8fLOmpf

Very happy with the build quality although spinlock DBs are super annoying to change weight on. You could just use these when you need a heavier one

[Clearwater47]

Hatfield Squat:
265 pounds x 7/6 reps
Goal = 2 sets x 4-6 reps
Really good. Since I swapped out Stiff Legged Deads in favor of Good Mornings later in this workout, I added a second of squats because I wasn't worried about conserving energy for heavyish deads. Apparently I struggle with counting beyond 5... Didn't realize until I watched the video back that I did 7 reps in the first set instead of 6.

SSB Calf Raise:
Skipped - short on time and something had to get dropped.

Good Morning:
115 pounds x 8 reps
Goal = 6-8 reps
I think this might actually be the first time I've done these since I got an SSB Bar about 2 years ago. That's pretty wild. The felt great. Wish I had done them a lot earlier. Range of motion was a little shorter than I'd like, but I'll keep working on it.

Skiers:
25lb DB's - 2 sets x 15 reps
Goal = 12-15 reps


Video shows the first set of each lift.

[Bolder]

An accidental 7th rep? Rather getting a good stimulus there.

[Clearwater47]

An accidental 7th rep? Rather getting a good stimulus there.

Yeah, for sure. I'll take it.

[Clearwater47]

I missed a couple of workouts because I came down with a bug on Saturday. I was the last to get it in the house and thought I had dodged it this time, but no such luck. I spent almost the whole day Saturday on the couch and semi conscious. Was a little better on Sunday. Called off of work yesterday and was able to get some extra sleep which seemed to help a lot. Back to work today feeling not too bad (~ 70%?). Wanted to work up a sweat today so I got my workout in. After posting this up I'll grab something to eat, then planning to do some cardio on the bike yet this evening. Should help loosen up the crud that's still in my sinuses, and help me sleep good too.

Incline DB Press: Rest Pause
50's x 19 reps (14/5)
Goal = 17-21 reps
After doing 18 reps each of the last 2 times, I was able to add 1 rep this time. I'll stick with the 50's until I hit 21 reps. First set is shown in the video below. I'm making an effort to extend the range of motion as much as possible at the bottom of the lift and the video does a good job of showing how far my elbows are getting pulled back.

High Pull: Rest Pause
100 pounds x 16 reps (10/6)
Goal = 13-17 reps
An extra 5 pounds felt quite a bit harder. Lost 2 reps. Still not bad though. 17th rep was close. I expect I'll probably hit my rep goal next time.

Single Arm French Press: Rest Pause
22.5lb DB's x 21 reps (15/6)
Goal = 17-21 reps
Added a rep and hit the goal. Weight will increase by 2.5 pounds next time.

Leaning Lateral Raise: Rest Pause
Left Arm = 175.lb DB's x 29 reps (20/9)
Right Arm = 17.5lb DB's x 29 reps (20/9)
Goal = 13-17 reps
Still way over my rep goal. Continuing on with small increases - I'll add another 2.5 pounds next week.

[SaviorSelf]

Errybody getting sick now, but good your feeling better

Just wondering, have you tried the 1/2 fly 1/2 press form? Idk if your trying to target your chest with the incline DB press but worth trying if so IMO

[Clearwater47]

Errybody getting sick now, but good your feeling better

Just wondering, have you tried the 1/2 fly 1/2 press form? Idk if your trying to target your chest with the incline DB press but worth trying if so IMO

Yes sir! Love them. I have them in my programming right now.

viewtopic.php?p=337279#p337279

[Clearwater47]

Came home and did some work outside for a few hours. Grilled some steaks and ate dinner. Finally got a chance to try to lift around 8PM - pretty tired and still far from fully recovered from the sickness.

Deadlift:
365 pounds x 1 reps / 415 x 0
Goal = 4-6 reps
Was never able to get comfortable deadlifting today and wasn't feeling as strong as it has recently. Got to 365 and it was somewhat of a struggle to get just the 1 rep. My working weight was supposed to be 370 but it didn't feel like there was any chance of getting to 4 reps. So I did what any self respecting lifter would do - I decided to add another 50 pounds and go for a heavy single, lol. I never really gave it a real chance though. Right when it was breaking the floor it just felt 'wrong' so I called off the deads and moved on.

Pullup: Rest Pause
BW x 6 reps
Goal = 13-17 reps
Wasn't really feeling up to pushing these hard today, so I just did a few sets of doubles and singles.

Monkey Row: Rest Pause
30lb DB's x 27 reps (14/6)
Goal = 13-17 reps
Added 5 pounds and still easily made the rep goal.

Reverse Cable Curl: Rest Pause
27.5 pounds x 23 reps (16/7)
Goal = 17-21 reps
Added 2.5 pounds and did 2 more reps. Certainly coming into this fresher than usual (having largely skipped 2 of the first 3 exercises) made a difference.

Not the best workout ever, but it felt really good to hit the last 2 exercise hard and get good results. I'll rest tomorrow and hope to come back fresher for legs on Friday.

[DCR]

Was never able to get comfortable deadlifting today and wasn't feeling as strong as it has recently. Got to 365 and it was somewhat of a struggle to get just the 1 rep. My working weight was supposed to be 370 but it didn't feel like there was any chance of getting to 4 reps. So I did was any self respecting lifter would do - I decided to add another 50 pounds and go for a heavy single, lol. I never really gave it a real chance though. Right when it was breaking the floor it just felt 'wrong' so I called off the deads and moved on.

Respect!