upright rows - 65 pounds x 100 reps total (40, 25, 20, 15 reps)
side lateral machine - 5 sets of 20
Concentration Curls - 5 sets of 15 w 35
PJR Pullovers - 5 sets of 30 w 80
Rear Delt Machine - 6 sets of 20
Overhead Tricep Rope Extensions - 10 sets of 10
Db curls - 40's x 10 sets of 10
Calf Raises - 3 x 20
Notes - there's 3 really good examples of small workouts..............
pjr pullover- what does pjr stand for and what muscles does it work?ReplyDelete
search function works goodDelete
i do them in 1 superset alternating with normal pullovers with a plate of 45. try to do 20 normal 20 pjr 5x without rest. it really stretches my lats and hammers my trics i dont have that what other exc.ReplyDelete
i do noticed that the day after when doing heavy shrugs i got cramps in my triceps. which i do not understand coz the triceps is in rest for shrugs.
if you were squeezing down, flexing the triceps during the shrugs, which some do, this would happen.Delete
well i do my shrugs on a workbench were i made steel bars on. so i shrug like farmers walk kinda stance grip. can you explain what i can do about it too not flex my triceps. do i have to use my biceps during the shrugging ?Delete
sorry for my english.
Jut put a SLIGHT bend in the elbow. Not much. Just very slight if it bothers you that bad.Delete
i was wondering if you use a other supplements besides protein?
lately i have been trying to see if i could rely on just food, but soon felt that i get more sore the day after a workout without supplements such as protein, cellmax and creatine.
do you know why this happens? am i undereating? i am still hitting 3000kcal,but more from carbs and fat then protein due to no intake of protein powder.
Animal Pak is the bomb. Shit really works. I haven't been sick since I started taking em daily. Jamie is a believer now as well.Delete
Just dropping in to say that you have the best quality blog I have come across in a long time. And I mean content, not flashy sales letters. After following for the past couple of weeks I unsubscribed to many of the sites I have followed in the past. I also purchased your philosophy of training package and it's a great read and philosophy to say the least. I plan to use strong15 to help me reach my RAW elite total at 220's at an upcoming meet.
Current Lifts Goals for Elite
Squat - 545 Squat - 565
Bench - 365 Bench - 380
Deadlift - 610 Deadlift - 625
Thanks for the great info and inspiration!
Wow man, thanks for all the kind words I appreciate it.Delete
Best of luck on your meet, and remember, open LIGHT!
P.S. I'm also 32 and natural so I think you agree with the 100% RAW standards for RAW guys without 'supplements', correct?ReplyDelete
Yeah I do. I know people think they are too low, but then how many people hit em? There is always some guy that goes "well I did something close to these in the gym" blah blah blah, well, it's not the same. Go do it in a meet, then say they are too low.Delete
When it comes to small workouts, do you think they also help in keeping you lean during mass phases because you're in an "anabolic" (don't really like using that word, but for lack of a better term) state the majority of the week and your calories will have a higher chance to be used for muscle instead of being stored as fat? As brosciencey as this sounds, it sort of makes sense in my head.ReplyDelete
Yes. I know what you mean, and that's what I have written about small workouts. It's more work, so obviously it has to burn more calories. When you are in a brutal surplus you generally can't do too much work.Delete
How do you load your calf raises or are they just bodyweight? I have never really seen my calves grow from bodyweight raises but it seems stupid to load your spine with a barbell just for the calves, or what do you think?ReplyDelete
I like the 10x10. I heard that's great for size!ReplyDelete
Since I only do 1 bicep exercise during my pull day and 1 tri exercise on push day, I thought this would be good for growth and more challenging then 2 sets I normally do.
I was going to use an EZ curl bar and do curls 5x10 close then 5x10 wide grip. Alternating the grip each set. Same for ticeps on push day.
What do you think? Thanks!