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FitNotes Workout - Wednesday 23rd November 2016
Start Time: ~12 PM (PST)
Pre-Thanksgiving or Friendsgiving or Whatever You Wanna Call It
I only had so much time, so I went with the bread and butter if pressing movements. The bench and the OHP as well as an accesory movement of the rear delt machine fly.
I believe that the rear delt machine fly has helped me tremendously over the past 6 months or so. This is because it develops an area that is often overlooked by many, as everybody over trains their anterior delts. On top of that, our sedentary lifestyle (I sit in front of a desk for 8+ hours a day) exacerbates this issue.
Sitting at the desk elongates the posterior delts and contributes more to the problem. However, regularly training your rear delts will remedy this and improve all pressing movements. With stronger rear delts, you will prevent injury and you will be able to bench more, over head press more, and etc.
Happy Thanksgiving folks!
** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps
- 100.0 lbs x 12 reps
** Overhead Press **
- 95.0 lbs x 5 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
Start Time: ~12 PM (PST)
Pre-Thanksgiving or Friendsgiving or Whatever You Wanna Call It
I only had so much time, so I went with the bread and butter if pressing movements. The bench and the OHP as well as an accesory movement of the rear delt machine fly.
I believe that the rear delt machine fly has helped me tremendously over the past 6 months or so. This is because it develops an area that is often overlooked by many, as everybody over trains their anterior delts. On top of that, our sedentary lifestyle (I sit in front of a desk for 8+ hours a day) exacerbates this issue.
Sitting at the desk elongates the posterior delts and contributes more to the problem. However, regularly training your rear delts will remedy this and improve all pressing movements. With stronger rear delts, you will prevent injury and you will be able to bench more, over head press more, and etc.
Happy Thanksgiving folks!
** Flat Barbell Bench Press **
- 45.0 lbs x 7 reps
- 95.0 lbs x 7 reps
- 135.0 lbs x 7 reps
- 155.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
** Rear Delt Machine Fly **
- 55.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 12 reps
- 100.0 lbs x 12 reps
** Overhead Press **
- 95.0 lbs x 5 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps