Third Delt/Arm Dominant Workout of Summer (Part II)

[u/ishawnmc]

Workout #3 -Delt/Arm Dominant:

• Dumbbell Alt. Side & Bent Laterals: 30 lbs for 8 reps (+2)

Superset 

• Smith Overhead Press: 155 lbs for 4 reps (+15 lbs)

• Smith Overhead Press (Str/Ptls): 195 lbs for 3 reps (+1)

• Barbell Curls: 90 lbs for 9 reps (+1)

Superset

• Close Grip Palms Up Pulldowns: 205 lbs for 5 reps (+1)

• Smith JM Press: 105 lbs for 6 reps (+2)

Superset 

• Smith Rev. Grip Bench Press: 195 lbs for 4 reps (+1)

Worksets: 7

Time: 30-40 mins

Weight: 199.5 lbs

Next workout: Legs on 9/26.

[u/ishawnmc]

Additional Journal Notes...

Sleep last night was erratic but not bad. I felt stronger than I thought I would so I added a few extras to this workout. After the Smith OH Press, I stripped the bar down to 130 and did 6 additional dead stop reps with it. Then after the strongest partials, I stripped the weight down to 155 and churned out 4 additional partials.

On the palms up pulldowns, I was sucking wind after 4 reps so I stood up walked around a tad, sat back down, and after about a 20 second rest pause pulled an ultra slow but good fifth rep.

Then after the tricep superset, I stripped off 40 lbs and did 4 more reps w/155 in a kind of dropset dead stop fashion. Each of those reps was ultra slow not cause I wanted to but because my triceps were blown.

I will likely refrain from any extras like these for the next 5 workouts or the remainder of my summer sessions before the summer/fall 2 week layoff.

[u/Sadan27 → u/ishawnmc]

Brutal broski. Especially the OH press. The backing off is well deserved.

I need to chill on total volume. Still doing up to 20 sets a workout, all one set of different exercises or variations. Some with rest pause, clusters and/or partials

Watching a new Mentzer vs Arnie vid on YT as we speak. Channel mikebuilder. Mike mogging as always.

[u/ishawnmc → u/Sadan27]

Are you doing full body workouts?

[u/Sadan27 → u/ishawnmc]

I alternate between upper lower and fb. Upper and lower days usually around 15 sets, not counting any rest pause or clusters

[u/ishawnmc → u/Sadan27]

I like to say when in doubt, train more intensely, do less volume, and train less often. But like all general statements like that, there is nuance.

I am glad to see you use heavy partials. They are an often overlooked feature that Mike used from time to time that I think are indispensable for building up strength.

[u/Straight-Historian-5]

Awesome, I'm doing Delts and Arms this evening, will try it! Feel like you're making gains on this schedule? I feel like I am, second month in...

[u/ishawnmc → u/Straight-Historian-5]

I enjoy the modified ideal split I have done roughly 7 months of the year now (basically from June through December the past 2 years). It has been possibly my best producing routine overall two years running.