For the gym rats

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Heaven Can Wait said:
Really nice workout you got there, only thing i can comment on would be the bicep/triceps in the same session, most go for a pulling session and a pushing session, so the triceps would be with the bench, just to finish off with.
same with the uplift rows, would kill me if i did those as well as benching, seeing as its a back exercise
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upright rows are for shoulders.
 
rayer said:
I find that doing Bi/Tris on Friday i can focus on them more and they have until the following Weds until they are worked in any form again. (5 days later).
By working chins on Fri, i count that also as a bicep movement in a way, so not a lot is needed to burn them out.
I work chest first, so when i have finished, my shoulders are totally warmed up to reduce injury. The upright row complements the workout well by doing the trap/shoulder and chest tie-in.
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personally I would prefer to not do as much on the quads and do more on the hams, leg press and squat and extension is nearing over training (for most people atleast). Also, if you are doing good sets of side lats, there is no need to do upright rows for your lateral muscles and your traps, side lats and some heavy shrugs should see you good.
Still, what works for you clearly works as you have made great progress :]
 
3rd post in a row! do i win a prize?


Reached a personal milestone today, flat benched 40s unassisted (as in spotter) 3x6 (last set got to 5 :/ ).
Was quite suprised, did more warm up sets than normal due to lack or dumbells (was busy tonight!!). 26kg 1x12 / 29kg 1x10 / 35kg 1x8 / 37kg 1x8 (wanted to do 26 / 32 / 37 / 40s

Will do 40s again next week, not thinking about the 42s just yet, want to fully rep out the 40s. I have no doubt i could do the 45s with a spotter (always lift more with a spotter, even if they dont help!)

Go me!
 
Heaven Can Wait said:
Really nice workout you got there, only thing i can comment on would be the bicep/triceps in the same session, most go for a pulling session and a pushing session, so the triceps would be with the bench, just to finish off with.
same with the uplift rows, would kill me if i did those as well as benching, seeing as its a back exercise
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I've never understood how people can think upright rows are a back exercise? :confused:

I always do them, my favourite for building the side delts up ;)
 
What does 40s mean, you mean 2x 20s on each side so 100k in total ? (I presume you mean benchpress with bar)
If so, i remember when I reached that mark, felt good, but the gym then got some 50Kg dumbells and that was my next challenge for incline press :D
 
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rayer said:
What does 40s mean, you mean 2x 20s on each side so 100k in total ? (I presume you mean benchpress with bar)
If so, i remember when I reached that mark, felt good, but the gym then got some 50Kg dumbells and that was my next challenge for incline press :D
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I took it as meaning he'd pressed the 40kg dumbells

If it was on the bar i guess he'd have quoted the total weight ie. pressed 100kgs
 
Chong Warrior said:
I've never understood how people can think upright rows are a back exercise? :confused:

I always do them, my favourite for building the side delts up ;)
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Because for a lot of people they hit the traps real well...

Oh and they aren't great on the shoulder, injury waiting to happen!
 
Bit more info :)

Shoulder Saver #16: Ditching the Barbell Upright Rows

I've often said that I don't believe in contraindicated exercises — only contraindicated individuals. I still stand firm with that statement, but if there is one exercise that will ever push me over the line, it's going to be the upright row. This is as internally rotated as the humerus will get, and you're elevating the humerus right into the impingement zone on every rep.

For that reason, I'll never write this into a program for a client or athlete. The dumbbell version is a slightly safer alternative, although I feel that there are still much safer ways to challenge the upper traps and deltoids. To summarize, if you've ever had a shoulder problem, suspect that you might have one now, or have other predisposing characteristics (i.e. poor posture, lots of overhead work in your daily life) that might increase your risk of impingement, you'd be wise to omit upright rows altogether.
 
i have always found that trying to use the upright row for traps to be a bad thing, hands too close together can cause injuries. plenty of space between the hands and things get better and focus more on the delts rather than the traps.
 
ethos said:
Bit more info :)

Shoulder Saver #16: Ditching the Barbell Upright Rows
This is as internally rotated as the humerus will get, and you're elevating the humerus right into the impingement zone on every rep.
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What's this mean in laymans terms? :o

For the lateral delts I do lateral raises? These ok?
 
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