August 2018 Exercises

This page is a compilation of Deezify's August 2018 Exercises.

These are not full workouts but are exercises or techniques to add to your workouts.


leg exercise: romanian deadlifts - sabrettoth

POSTERIOR CARNAGE

BB ROMANIAN DEADLIFTS
4 SETS X 5 REPS (30X1) REST 90S
(3S LOWER - 0 - EXPLOSIVE LIFT - 1S PAUSE AT TOP)
LOWER BAR JUST BELOW KNEES & LIFT

 

Nasty as you wanna be with some RDLs.

They target your your Glutes, Hamstrings and Lower Back. Fire.

This is one of my typical routines, actually the start of my past Thursday night workout.

I felt it the next morning. I will inject some RDLs later in the week, usually without a belt.

Brutality.


back exercise: cable lat flyes minbro

NO BULL LAT SPREAD

CABLE LAT FLYES
4 SETS X 10 REPS (3011) REST 45s
(3s LOWER - 0 - 1s FLYE - 1s CONTRACTION)
FLYE MOVEMENT TOWARDS GLUTES

Wide Screen Bay Bay.

I consider this a finishing exercise. The butcher has to finesse the meat at the end.

It's not about the amount of weight but rather the constant contraction. Think of the bodybuilder back spread pose. The wide screen.

Don't forget to put the heavy work with deadlifts & rows prior. If you don't, Grandpa Gladys is gonna ask Where's the Beef?

Remember, Back Day...every... day.

Woop Woop!


leg exercise: dumbbell goblet squats swolindas

DRINK UP

DB GOBLET SQUATS
5 SETS X 20 REPS
REST 60s
CAN BE SUBSTITUTED WITH KETTLEBELLS

Drink Up, Tonight We Squat in Hell.

Goblet squats will help you transition to better barbell squats.

They will help you squat to depth and eliminate the ego that sometimes comes from squatting with the bar.

There is a tendency for bros to try and slap on as much plates on the bar and sacrifice form.

Start with the basic foundation and build from that.

Q1. How much weight should I use?

A1. 20 reps. If it's too easy bump it up.

Q2. Can I use kettlebells?

A2. Sure. Single or double kettlebells.

Squat forever.


trap exercise: dumbbell suitcase deadlift & shrugs - ben swolo

BLOOD FLOW

A. DB SUITCASE DEADLIFTS
5 SETS X 20 REPS
TAP GROUND WITH DB/EACH REP
B. DB SHRUGS
5 SETS X 20 REPS
SAME WEIGHT AS PREVIOUS EXERCISE

Happy Trap Tuesday swollen orcs.

Always like experimenting on weekends on exercises I don't do regularly.

Shock the system and work weak points. This was one of my past experiments with traps.

The suitcase deadlift is great for your quads and holding that weight keeps tension through the traps.

Make sure you tap the ground with each rep. Don't be a shirley half repper.

By the time you get to simple shrugs those traps will be good to go. Since my gym's heaviest weights are 100s I went for the 5 x 20.

High volume and shweaty balls.

Q. Where would you put in your workout?

A. I believe this was my starter but you can really place it anywhere even as a finisher.

Of course, you'll have to change the weight accordingly.

Q. What weight should you use?

A. 20 reps, the heaviest weight you can rep for 20. Cardio bay bay. lol.

If you have a variation let me know - I may make it into a illustrated variation.

If you try it, let me know how it goes.


leg exercise: stiff leg deadlifts viking

VALHALLA STRINGS

BB STIFF LEG DEADLIFTS
5, 5, 3, 3, 1, 1 REPS
(±85%, 90%, 95% 1RM) REST 60-90s
BUILD UP APPROPRIATELY

 

This was last weeks thursday routine. Last week I went a bit heavier here are some numbers.

Monday was heavy sumo deads to 585. Tues was BB back extensions to 315.

Wed was more BB back extensions to 315. Thurs was BB stiff leg deadlifts to 405. The hamstrings are still humming.

Respect to those that go to the gym to grind. It takes a special soul to go in knowing your fate.

Yes, you don't have to train to failure & you don't have to miss reps to become strong.

However, the joy of hitting a new PR is nothing without the echo of prior failures.

A great hero story needs the conflict. The hero must overcome opposition. The hero must have labors. The hero confronts death (the challenge).

I call it Slaying The Dragon.

This week I missed my 585 deadlift, probably because of last week's work, I didn't warm up, maybe too many work sets, I'm old lol.

Who cares. I missed it. A loss is a loss. That will haunt me. It's the 585 dragon that got away this week, dirty mfer lol.

Perfect scenarios are bull shit. Don't worry about other people's dragons and their methods.

Defeat your own dragons. They are never ending.

Bigger & badder ones are on the way.

Viking Power Up!


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