Rusty gonna have best cycle ever

[Rusty]

Hahahaha lord of the rings.

 

[Rusty]

Today first day of PPL. Missed a few exercises cause I had an important meeting but I got some good burn going. All slow movements with a pause and flex at the end.

Super set
Rope push downs 4x15
Side dumbbell laterals 4x15
Super set
Overhead press machine 4x15
Front middle complex
Dumbbell raises. 4x15
Superset
Rear delts reverse fly 3x15
Peck deck 3x15

 

[Dirtnasty]

Let’s get back at this together

 

[Rusty]

Sounds good brother. Got anything specific in mind??

 

[Dirtnasty]

I’m just going to not go heavy in benching but I started flat bench again today

 

[Rusty]

I was gonna do reps of 135 today but ran out of time. Next push day. I’ll see how I do with full rom with that to start and maybe go up five pounds per week.

 

[JB_rD81]

@Rusty @NeuroRN , those half bench’ sound a lot like Spoto Presses… I see guys doing those and wonder how they don’t destroy their shoulders and elbows, it’s basically like doing a board press with no boards

 

[Poppy]

Thats the rub my friend. Spoto has 21 inch flexed forearms (just below elbow). He was born to benchpress. Us mere mortals have to be very cautious with the stuff guys like that do.

 

[Rusty]

I just figured being lighter weight to do it that way would be better. Guess maybe not lol.

 

[Poppy]

I’m thinking lighter weight is ok.

 

[JB_rD81]

I’m good with board presses, and JM presses and Pin lock outs, but doing a static hold with weight off the chest scares me, and makes my shoulders want to leave the country

 

[Rusty]

Hahahaha. That’s funny. I laughed out loud. Leave the country. I suppose going to Canada eh!!

 

[Dirtnasty]

It’s funny the doing pause reps yesterday let me consentrate on just using pics
And leaving my shoulders out of it but I can
See where holding it off chest would not be ideal

 

[Rusty]

Pull day today

Superset
Lat pull down 4 X15
DB shoulder shrugs 4x20

One arm preacher curl machine 4x15 each

Superset
Cable rows 4x15
Easy bar curls 4x15

Superset
DB hammer curls 4x15
DB upright rows pulling shoulders towards ears at top. 4x15

 

[JB_rD81]

@Rusty, yeah, Canada wouldn’t be bad… fresh wallleye every day, eh… I’m so fucking tired, I’ve worked 60 hours since Saturday, finally got done with the bulk of this shutdown work, now it’s just cruise into the finish line

 

[Poppy]

Darn brother that’s some hours!

 

[Rusty]

That’ll be a nice paycheck. But ya 60 hours is more than I would want. When I was a younger guy not a big deal but now 8 a day is good. 10 per day and maybe a half day Saturday is my max. Once I exceed 8 hours in a day my production and ambition drops. As far as Canada goes. Ya man the fishing and hunting is excellent. My friends sister married a fella from Manitoba. They have lived here for decades now. He still own property there. He won’t even hunt white tails here. He said back home he could shoot a big buck everytime he went out so it’s not so much fun anymore. He sticks to moose. Which is fine with me cause they always give me some meat from them. And moose meat is my favorite.

 

[JB_rD81]

@Rusty , I like 55 hours… after 55 it all seems to go to Federal and State taxes, plus at 55 hours a week I gaurentee 1.75 pension credits every year, the pipe fitters locals in Minnesota and Wisconsin and other neighboring states have IRA pension supplements, we don’t because the plumbers in our hall don’t understand them… so I need to maximize my pension credits

 

[Dirtnasty]

50 hours a week seemed to be my sweet spot. I like 5 10’s with my schedule now it’s 60 one week then 24 the next although I usually throw a 12 in there to make it 36 and get about average of 48

 

[Poppy]

You holding tight brother? Still hitting up the meetings?