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How did YOU work out today?? Yes..YOU!

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ya I've done 140's or so on flat. i used to do everything with gloves but don't wear gloves anymore so I'm having to relearn some lifts, particularly heavy dumbbell exercises. it just feels way different without gloves.

diamonds - incline bench with dumbells. raise the dumbbells up and into the position where you would end a fly motion (dumbbells together facing each other overhead), lower to chest, push up in a very slight arc but essentially up. repeat. basically a closegrip incline db press. these are good to superset with inc db fly since you're already setup. these have hit my inner/upper chest (hardest spot to hit) very hard. this has always been my worst/hardest to hit muscle. first time i did these i nearly collapse trying to open a car door because i thought i ripped my pec off on the inside part i was so sore. lol
 
aanallein said:
diamonds - incline bench with dumbells. raise the dumbbells up and into the position where you would end a fly motion (dumbbells together facing each other overhead), lower to chest, push up in a very slight arc but essentially up. repeat. basically a closegrip incline db press. these are good to superset with inc db fly since you're already setup. these have hit my inner/upper chest (hardest spot to hit) very hard. this has always been my worst/hardest to hit muscle. first time i did these i nearly collapse trying to open a car door because i thought i ripped my pec off on the inside part i was so sore. lol
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Ya, likewise about the inner part of the upper chest. Not necessarily for strength, but I want to improve this for aesthetics. Most people just say something akin to "Just keep lifting and growing, and this will form in due course." Not that this isn't true, but I feel like it could be targeted directly during the growing process.

Right now I am doing the incline fly and incline presses with weight added to something like this. I might try shifting the latter over to dumbells (so "diamonds"), since the latter is going to become rather physically awkward once I get the weight up higher.

aanallein, would you say doing close-grip stuff for inner-chest (either incline or flat) is more effective with a horizontal (as in bench press) grip, or a vertical one (such as in these diamonds), or does it not really matter?
 
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^ same about aesthetics. in order to get the stereotypical line between your pecs and better overall size there you gotta hit it with incline in my experience as upper chest is entirely different muscle than lower chest.

i had considered using the bar you linked actually but today while doing the diamonds i tried something to verify that its the dumbbells that cause you to hit the inner/upper chest so hard. when you go through the range of motion and actively squeeze the dumbbells together, that force is coming from your inner chest (you can feel it if you squeeze hard). you wouldn't get that effect with that bar.

i think the incline lets you hit upper and I think flat would allow you to hit lower. i haven't tried it though.
 
Barbell Row 4x10
T-bar Row 4x12
Widegrip Pulldowns 4x12
*Good Mornings 3x15
Pullups/Chinups Superset 2x8,8
Dual Cable Row 3x12
Dumbell Shrugs 3x15

15 minutes of intense oblique work

All before 7am. Love the morning routines - I hope they become an addiction and I don't slip back to going in the evenings. It will help me out a lot in the rest of my life, I think.

*Never done these before. I typically use the back extension machine on back days when I don't deadlift, but my back is so sunburnt that I just couldn't do it. It is HARD to do good mornings in proper form - I almost faceplanted a few times.
 
aanallein said:
. Just getting the 120s or higher into position and that first lift off requires enormous concentration and energy. I don't even try to have people "spot" me on this lift. They always end up fucking up my shit.
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that's always kind of been my favorite part of heavy dumbbell presses. just getting weights that big into position gets my adrenaline going. especially when i'm not quite sure if i'm gonna make it.

i miss lifting sometimes, but running's my first love, and the two just don't mix at the level i like to do them.
 
^ Ya that's for sure. My ability to do cardio has PLUMMETED over the past 3 years of weight training. At 265 lbs its brutal trying to do cardio for over 20 minutes..
 
race day:

3 mi warm-up

800m race -- won in 2:03. frustrated with the time, but an overall solid race. once i took the lead after doing :33 for the first 200m, i held my goal pace for the rest of the race.

100m race -- 12.4 (second?) . . just kinda for fun

3 mi cool-down

confident that i'll be able to run how i'd like once i get a little more work in at/below goal pace. not quite time for that, but will be soon.
 
I had the day off so I went surfing three separate times. All told it was around 5 hours in the water. I can still feel my self going up and down with the waves.
 
double ewe said:
i'm always happy to see other people enjoying something that's brought me so much joy. if ya'll ever have any questions about training/racing/injuries/etc., feel free to PM me.

today was an easy 45 min fartlek. felt like i put in a pretty good workout yesterday.
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Yay! =D Yeah, I'm trying to get back into running after a 3 year hiatus :\ I used to run cross-country, indoor track, and outdoor track in HS - I loved it. So I know where you're coming from with your passion for running <3

I might take you up on those training tips. I'm trying to get myself in shape for a 5k by October. Gotta lay off the cigs first :p

Congrats on your races!!!

Yesterday:

Push-ups: 3 sets of 15
Planks: 3 sets, 30 sec. each
Side crunches: 3 sets, 30 each side

No running for me yesterday as my legs were super sore :( Wish me luck for today!
 
4 mi warm-up (incl. some speed and stride drills)
8 x 400m @ 65-69 w/ 400m jog recovery
1 mi cool-down

hot out today. did a before-and-after weigh . . 9 lbs lighter after my workout. all the more reason to be pleased with the consistency at 67s pace (which translates to 4:28/mi).
 
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