I do two leg days a week and this is my first. Current workout is:
Glute Ham Roller
Leg press
Leg Curl
Leg Extension
Back Extension
Calf Raise
Glute Ham Raise
Side Planks and then V Holds for Abs
Right now Im on a cut so only doing two sets to failure per exercise. Normally I start a cycle with two and am doing 3 sets by the end of the cycle.
Why do board press? For me its due to two bad shoulders
That’s initially why I started the board press. But after doing it a few times I realized my chest felt just as pumped as it did going all the way down to my chest. Why? Most likely the way I’m built, long arms and smaller frame.
I won’t do regular bench press again. My shoulders are too bad and this works my chest enough to keep me going. Just one of those sacrifices on our lifting journeys as we age and accumulate injuries.
Just to give you an idea of the injuries I’ve had:
Right shoulder – Severe AC Sprain and a disclocation. Dislocation led to torn labrum.
Left shoulder – torn rotator cuff.
I’ve not had surgery for any of these. All helped with PT and one steroid injection for the AC injury because it wouldn’t settle. AC sprain happened during heavy incline press. Dislocation on a half pipe, and rotator cuff from surfing.
Anyway, board press is a cool chest variation thats worth trying. Its way more comfortable for me than a floor press. It also helps prevent the dreaded pec tear injury. So give it a try and see how it feels for you!
#homegym #garagegym #benchpress #chestday
I already reviewed this multi chest press machine but took some footage of it this morning. I am still using it for both flat and incline press weekly and my son does his incline press on it.
My 3 month take mirrors my reviews – its a cool machine and its like a smith machine for dumbbells. Im not using the OHP feature mostly because Im not doing much OHP these days.
On tuesday I workout legs. This is just what I did for quads that day. I workout quads again on friday and on friday will do belt squats and Bulgarian split squats. Today was leg press and extensions.
Still playing with the jammer arm leg press. It works but set up time really is terrible and not sure its meant for super heavy work as I am only doing sets of 20 reps with it.
My current program is:
Upper
Lower
Arms
Upper
Lower
I’ve been running this for about 2 years now and I really like it. Arm day is a bit less fatiguing than my other days. I switch up the exercises every few cycles but here are my current:
Some of my favorite hamstring exercises:
Leg curls (hyper pro)
Glute Ham Raises (GHRs) (hyper pro)
Hyperextensions (hyper pro)
Glute Ham Slider (bells of steel glute ham slider)
I do these weekly as part of my leg days. This week is actually deload so all reps/sets are lighter/less so I had time to record them all. Currently I do these 4 exercises on Tuesday then do more ham work on Fridays. Thats in addition to Quad/Glute/Calf/Low back work though there’s crossover on the exercises as my glute/low back focus on tuesday’s is the hyperextensions.
