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Personal Journals discussion on Monstaface's Weight Loss/ Strength And Endurance Journal, within the Members Section; Originally Posted by MONSTAFACE ab wheel 3x12 squats 5x5 @ 315 inverted shrugs 3x10 @135 ----- i guess you call ...


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Old 04-01-2008, 06:34 AM   #71
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Originally Posted by MONSTAFACE View Post


ab wheel 3x12
squats 5x5 @ 315
inverted shrugs 3x10 @135 ----- i guess you call it that but i dont know. you hold the barbell over your head with a snatch grip and you shrug it.

deadlift into a clean and press 3x3 @ 205
shrugs 3x10 @90
squat goodmornings 5x5 @225
calf raises standing and seated

You don't need to do 2 shrug exercises with those kinds of reps. You could do both exercises, but the volume should add up to what it would be for only one exercise (3-4sets x 10reps). I don't like the sound of those inverted shrugs, I'm curious to see what they look like.

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Old 04-01-2008, 07:02 AM   #72
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i was trying to get a picture of them bu ti lost the link. when i bring my camera to the gym ill try to rememebr to take a picture. i just tried them because i never did them before. i dont know if it just hit a different area in my upperback or what but my dlets were sore the next day. so i figured i would just throw them in a little to see how they work out.

and i feel you on the volume on the 2 excersizes. i think i may just up the weights so i can do the volume you recommended. they ony have 100 pound dumbells in the gym and my arms are to short for barbell shrugs the bar would scrape against my you know what. i may be able to get away with doing them with a barbell if i shrug from a deadlift into a a shrug with a snatch grip. i will try it later on this week maybe.

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yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
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Old 04-01-2008, 11:31 AM   #73
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The "inverted shrugs" is Overhead Shrugs. A very good exericise for to include for scapular health and thus shoulder function. Your not going to build huge traps or anything doing them but they are a really good idea.

I wouldn't recommend to use them as if they were just another shrug and worry about weight. You can do high reps but you should slow it down. UP...pause..down up.....pause. That way the weights go down with the difficulty going up. If you do it quick you'll pretty soon end up needing gargantuan weights and your shoulders may not be able to handle what you can shrug.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 04-01-2008, 01:22 PM   #74
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good to see you back at it man
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Old 04-01-2008, 01:51 PM   #75
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i didnt try it with to much weight just threw on 135 and left it at that. and i do do it slow. doesnt feel like i am getting the full ROM of it if i do it fast. ill keep it around.

on my way to the gym i forgot to make lunch and left my mac card at home, so i ate 3 bowls of cereal 2 oranges, some milk, protein shake, and a can of tuna and a can of chicken. not a lot of food at all. worst day to be doing deadlifts.
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Old 04-01-2008, 01:51 PM   #76
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oh and thanks pity!!!
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Old 04-01-2008, 02:21 PM   #77
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Did I say you put on too much weight?
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Old 04-01-2008, 04:57 PM   #78
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no, but you did say dont worry about weight and you were talking about sooner or later needing more weight than my shoulders can handle. so i just replied saying that i only used 135. thats all
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Old 04-01-2008, 05:19 PM   #79
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well since i really didnt have anything to eat todayi decided to do deadlifts tomorrow.

this was also a shitty workout because like i said i really didnt have anything to eat today and once i started and got past doing the military presses i had to take one of the meanest shits. sounds nasty but thats what it is. and i also wanted to get to the stadium so i can run some stairs a little but because i didnt run yesterday


ab wheel 3x15
military press 4x5@225
Pedley rows 5x5@ 225.
tried some stuff like the deadlifts into shrugs with just 135 and sumo dead into upright rows with just 95

i ran stairs today also

i will make up for some of the stuff i left out today. i would have liked to try more but you see why i had ot stop in the above paragraph.

i did the rows and deadlifts into a shrug on a little platform. i dont think i will go to heavy on the rows because i have to let it hit the ground. its almost like im doign them with a rest pause instead of a fliud movement. dont know if it really matters though but ill look at some clips of people doign heavy rows to see what they do. an di dont think it is a go for doing deads into a shrug. i thinkk i am leaning forward to much and it is barely missing my johnson on the way up. so i think ill stick to the dumbell shrugs


so all in all it was a crappy workout, but ill make up for it
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Old 04-01-2008, 06:19 PM   #80
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don't forget to pack the foodz tomorrow man
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