December 2018 Exercises

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

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


back exercise: rack pulls snowman

SEE THE LIGHTS

BARBELL RACK PULLS
5,5,5,3,3,1,1,1 REPS Rest 120s
40,50,60,75,85,95,95,95% OF 1 REP MAX
SET BAR HEIGHT AT DEADLIFT STICKING POINT


As I'm writing this post I've been feeling sick probably my birthday deadlift on the weekend.

Old balls hit 585 at 44, empty stomach, morning workout, stiff LA fitness bar, and hex plates so I'm sure it's more like a 700lb deadlift. lol. I wish.

And yes, I know it doesn't count if the Internet doesn't see it.

I tried 605 but that dragon wouldn't budge. Mandelbaum! Then decided to do barbell back extensions to 365lb 2 reps.

Good little workout after. The glute was a little tender vittles at home but the next day the CNS said Ctrl + Alt + Delete, old man.

System is rebooting now. Blue screen. lol.

Don't let your age govern your limitations. Those small little gym victories you get that no one sees are the most important.

Here's one of my rack pull routines. Probably hit the rack pull once every 2-3 weeks depending on my other deadlift accessory work.

You can play with the pin/block height and get your body use to the heavier weight. Tons of glutes as well.

The lower the pins the more leg activation you get.

Happy Holidays


20181217 chest flyes chooch

A MEAN CHEST SWOLE

A DB CHEST FLYES - RUN RACK UP
6+ SETS X 8 REPS (2010) Rest 45s
(2s LOWER - 0 - 1s LIFT/FLYE - 0)
INCREASE DB 5-10LBS/SET TO MAX

B DB CHEST FLYES - RUN RACK DOWN
6+ SETS X 8 REPS (2010) NO REST
(2s LOWER - 0 - 1s LIFT/FLYE - 0)
DECREASE DB 5-10LBS/SET


One of my favorite Chest Flye routines. Simple but vicious.


chest exercise: bench press reindeer

REINDEER GAINZ

BARBELL BENCH PRESS
5 SETS X 5 REPS
REST 90s
USE APPROX 80% OF 1RM
BUILD UP APPROPRIATELY


Reindeer Gainz for the Holidays.


shoulder exercise: db shoulder press claus

DELT THICC

DB STANDING SHOULDER PRESSES
4 SETS X 10 REPS - REST 45s
BUILD UP TO 4 WORKING SETS


Some Delt Work for the Thiccness Holidays.

Always like standing shoulder presses.

There is a high tendency to sit in a machine because it's easy and commercial gyms are full of them.

By standing your body has to use your core, your stabilizers which includes your lower back, abs, and obliques.

By sitting back in a machine with your back supported you negate those muscles doing any work.

Try and do most of your exercises standing and see your mid section change.


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