Took forever to warmup. My pinched neck wasn't loosening up. It's still stiff, but I finally got the guts to get out in the crappy pre-stormy wind and squash out 2 warmup sets and 5 working sets.
1) 7x swinging-parallel-bar dips immediately followed by 2) 7x Near-Kiping Pullups (if i can get that damn beat right), then 3)14x Hanging Knee Raises, then finally to 4) 21x BW Squats as fast as possible.
Nearly quit on the 3rd set, but pusehd through with 5s, then did 9s to punish myself..harhar. Even closer to throwing up than last week with YC. Getting a pretty decent hang of doing swinging-dips. really spreads the load across the entire upper-body pushing muscle groups.
Returned to gym for Triple-grip pullups, went with 553-755, because those higher rep ranges are just gawd awful.. kept perfect form without any bounce, and did 90-110-120 kgs, then 70-90-100, took slightly longer breaks this time.
Tried Diamond Delt's side press movements(youtube) on the smith machine and standing with a *cable. Managed 15 kgs with decent form on cable, and no weights on smith.. Supposed to hit medial-deltoids area, and I definitely did feel it exactly there. Probably add them next week, because i have no major shoulder movments in subsequent workouts. Definitely a good movement.
(* weightstack @ 30, added handle to cable and pulled it up from behind my back to the side, lower arm pointed to direction of movement. Working elbow was pushed slightly into my sides, but pointing to my other elbow as much as possible, behind my back.)
Further Reading on General Deltoid development by DD, aptly labeled "deltology 101" @ Bb.com
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