Today's workout
- Thread starter mistaforty
- Start date
Lost another 1/4" off my waist....that's just over 2" now on this brutal cut that has only seen me lose 5lbs. Not too sure what's going on...but I'm 99% sure I'm too damn old to be hitting the mythical recomp.
icehog3
Outlaw Hockey Biker
Not familiar with "incline" shrugs, Carlos, what is the difference?
It's confusing because to me you're really at a decline, but, basically angle your bench 45 degrees, then lay facedown on it and perform the shrugs that way. Like this:
https://www.t-nation.com/training/tip-incline-shrugs-for-big-traps/amp/
I usually do speed shrugs with 50lb dumbbellsx100reps...but I was DYING after 50 reps with 45lb dumbbells this way.
Kettlebell static holds rotating between rack, suitcase, and overhead every 30 seconds for six minutes.
I got stuck driving in the rain Thursday night and it blew me up. The wipers constantly cutting across my vision, the distortion of the rain mixing with the couple of seconds of clear vision, and a huge truck with bright lights plus two light bars destroyed my vision and scrambled my brain. I drove for about ten miles with one eye closed to kinda clear my vision.
Now my vision is slightly blurry, my balance is off, I can't bend or squat without balance issues and eye pain, I'm constantly fatigued, and smoking cigars causes balance issues for some reason. It was like getting set back a month.
I got stuck driving in the rain Thursday night and it blew me up. The wipers constantly cutting across my vision, the distortion of the rain mixing with the couple of seconds of clear vision, and a huge truck with bright lights plus two light bars destroyed my vision and scrambled my brain. I drove for about ten miles with one eye closed to kinda clear my vision.
Now my vision is slightly blurry, my balance is off, I can't bend or squat without balance issues and eye pain, I'm constantly fatigued, and smoking cigars causes balance issues for some reason. It was like getting set back a month.
This is the basis of my lateral raise. I alternate hands to stop momentum. They're called Bulldozer Lateral Raises.
KB Bulldozer Lateral Raise x 10/side
KB Standing OHP x 6/side alternating strict and Arnold press
Vestibular Therapy with PT coming.
Pull overs -> skull crusher super set - reverse ladder 10-8-6-4-2 (10 count rest between sets.)
Two handed KB front raise x 8
KB Floor press x 6/side
Basically just random stuff every 20 or 30 minutes. I wouldn't really call it an organized workout. I get frustrated and bored. Then I just do what I can before symptoms kick up again.
Two handed KB front raise x 8
KB Floor press x 6/side
Basically just random stuff every 20 or 30 minutes. I wouldn't really call it an organized workout. I get frustrated and bored. Then I just do what I can before symptoms kick up again.
Nothing in particular for traps. I used high pulls a lot. That and lots of slow shrugs for time under tension.
One thing people miss is that trap muscles are kind of fan shaped. So, instead of dragging the dumbbell straight up your legs for shrugs, try to use a little bit of rearward motion. Visualize it as trying to get your shoulder slightly behind your ear instead of in your ear canal.
You can also combine a 60 second suitcase carry with a set of mild upright rows. At max height keep the weight between your sternum and nipples for shoulder safety. You get a long weighted stretch that can benefit hypertrophy and counter act a little bit of the performance issue that comes with long stretches. Just be careful with the weight, watch for signs of stress on the cervical spine, and try to follow the natural path of the muscle.
Dumbbell clean and press may also help, but it is a full body exercise and you should start light until you get the groove.
Edit: When doing trap work don't roll your shoulder forward at the top. I know some people do shoulder circles while doing shrugs. I recommend against it because when your trap is completely contracted you're adding a stretch to the muscle. It can lead to neck pain or worse if you get too extreme with it. There are a ton of small muscles in the posterior delta that work to support and add mobility. You could over stress one and lead to nagging issues.
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