I'm in a rut.

**CowPimp** · 12-29-2005, 09:38 PM

Are you mainly concerned with strength or mass? You may consider some undulating or conjugate periodization in terms of exercise modality, repetition range, and level of effort.

**Tier** · 12-29-2005, 09:49 PM

Have you done any Decline DB presses? How about cable flys? I find when I've been doing DB flys for a while cables really kill. Also pull ups like therm said.

Am I missing your Ab routine or is it just not there?

**joesmooth20** · 12-29-2005, 10:24 PM

do a 9week p/rr/s routine just change things up a bit. I am willing to bet it would help.

**largepkg** · 12-30-2005, 09:06 AM

Originally Posted by CowPimp

Are you mainly concerned with strength or mass? You may consider some undulating or conjugate periodization in terms of exercise modality, repetition range, and level of effort.

Both, I play a lot of sports. Functional strength is important to me. I'm not sure how much bigger I can get with my inability to eat enough calories.

**largepkg** · 12-30-2005, 09:17 AM

Originally Posted by Tier

Have you done any Decline DB presses? How about cable flys? I find when I've been doing DB flys for a while cables really kill. Also pull ups like therm said.

Am I missing your Ab routine or is it just not there?

I haven't done one set of any decline work in the two + years I've been working out. I find dips to serve the same purpose.

No, you're not missing anything. I do no ab work at all. Until recently I did a lot of deads, squats and such. My abs were never that important (visually) to me. My core is strong like bull though!

**CRASHMAN** · 12-30-2005, 09:22 AM

um try switchin stuff up
back with bis
chest tris
legs shoulders

caffiene!

**CRASHMAN** · 12-30-2005, 09:23 AM

dude just get drunk one night just one and relax yaaaaaaaaaaaaaaaaaa

**CRASHMAN** · 12-30-2005, 09:25 AM

i know i switch stuff up when im watching porn like regular porn will get boring so i will switch to like girls gone wild and itll suck but itll get really good then ill go back to normal porn and it will be awesome again.. ya, crash has a porn analogy

**largepkg** · 12-30-2005, 09:56 AM

Originally Posted by CRASHMAN

i know i switch stuff up when im watching porn like regular porn will get boring so i will switch to like girls gone wild and itll suck but itll get really good then ill go back to normal porn and it will be awesome again.. ya, crash has a porn analogy

I already consider myself a connoisseur of porn.

The soft stuff does nothing for me.

Also, lately I've been drinking like a fish. I very rarely drink but the last few weeks I've been wrecked on a few occasions.

**CRASHMAN** · 12-30-2005, 10:09 AM

oh man, you've tried the big 2 and they haven't worked!? beer and porn work almost always... but in your case ill let you in on the one that will for sure do it. it'll be a stretch but take my advice try not moving. And if that doesn't work try all three. beer, porn, and not moving. The big 3!

**Burner02** · 12-30-2005, 10:50 AM

Originally Posted by largepkg

As mentioned before my overhead pressing movements are disgusting. I bench 315+ yet can only military press 165.
Shoulders/Traps
Military press using hammer machine 3 working sets
Military DB 3 working sets
DB front raises 3 working sets
DB seated lateral 3 working sets
Behind back shrugs 3 working sets
DB shrugs 2 working sets
Standing shrug machine 2 working sets

Back/Tri's
Hammer pull downs 3 sets or wide grip cable pull downs
Hammer rows 2 sets
Standing T-bar rows 3 sets
DB rows 3 sets
DB overhead french press 3 sets
Dips 3 sets
CG 3 sets
Occasionally 2-3 sets of push downs

Legs, I'm good with. I just think about working legs and they grow.

If you could give me some ideas it would be appreciated. Hell, I probably should think about a whole new approach but I'm taking baby steps.

How about knocking back 3 exercises of traps...to one and then adding in an exercise like upright rows to hit the traps form different angle.

I also don't see anything for posterior delts.
Maybe: 2 sets of front, 2 of medial and 2 of posterior?
(I did a lot of incline work...no posterior delt work..and started to get a 'rounded' look...I still rarely do fronts, but always do rear laterals...

Someone else already mentioned..have u thought about adding in pull ups?
Personally, I do deads or SLDL on back day to get started, then pull ups, then a rowing. Hit all three areas of the back.

Do u change up the order of your tris? Do either the dips or CG bench first (strongest exercise forst) then press or skull crusher and followed by tri ext or rope or some other to bake the tris off?

**BigDyl** · 12-30-2005, 11:10 AM

Originally Posted by PWGriffin

With ur own handcuffs and everything??

Stop hitting on my girl bitch.

I'm the only one she can threaten with a firearm.

**Burner02** · 12-30-2005, 11:54 AM

Originally Posted by BigDyl

I'm the only one she can threaten with a firearm.

...bodily harm...restraining order......

**largepkg** · 12-30-2005, 12:22 PM

Originally Posted by Burner02

How about knocking back 3 exercises of traps...to one and then adding in an exercise like upright rows to hit the traps form different angle.

I also don't see anything for posterior delts.
Maybe: 2 sets of front, 2 of medial and 2 of posterior?
(I did a lot of incline work...no posterior delt work..and started to get a 'rounded' look...I still rarely do fronts, but always do rear laterals...

Someone else already mentioned..have u thought about adding in pull ups?
Personally, I do deads or SLDL on back day to get started, then pull ups, then a rowing. Hit all three areas of the back.

Do u change up the order of your tris? Do either the dips or CG bench first (strongest exercise forst) then press or skull crusher and followed by tri ext or rope or some other to bake the tris off?

As for the posterior head I figured the rows would hit them, am I wrong?

On tris I always do CG or dips first followed by DB french press.

I know I do a lot of trap work but I also use my trap work for forearms. I do static holds on every set until failure. Upright rows are brutal on my rotators!

I know I should be doing pull ups. It's an ego thing for me. I can only do 4-6 and fatigue very quickly. I know I need to let that go but...

**CowPimp** · 12-30-2005, 12:56 PM

Scrap your entire program and start fresh. Get the basics down (Squats, overhead pressing, rowing, etc.) and add in supplemental movements based on weaknesses.

Implement some form of periodization; my suggestions are conjugate and undulating. Alternating and linear are also effective.

**largepkg** · 12-30-2005, 01:02 PM

Originally Posted by CowPimp

Scrap your entire program and start fresh. Get the basics down (Squats, overhead pressing, rowing, etc.) and add in supplemental movements based on weaknesses.

Implement some form of periodization; my suggestions are conjugate and undulating. Alternating and linear are also effective.

Like ripping a band aide off!

It still hurt!

**Burner02** · 12-30-2005, 09:07 PM

do what I tell everyu body else: Start with the assisted pull up machine to get your sets in, then decrease the assist until u are now doing the sets of 10 BW..then work on adding weight.

I'd do a couple sets of reverse pec dec or bent over lat. raise to isolate the rear delt.

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