Workout:
Ring pullups 1x8 24lbs
Ring pullups bwx27min
Super set with ring tricep extensions
Accessory:
1x3 pelican curls (ahhhh wtf)
2xamap ring rear delt work
1xamap lateral raise
1x3 goblet squat
Cooldown
Foam rolling hips
Shoulder mobility
Big 3 ab work
Notes
Progress is going really well all around. Bodyweight reps per set for both dips and pullups has gone up from 3 to 4. Super set and accessory movements (except pelican curls cause wtf, more on you next) start unilateral then end with both arms. Usually getting around 4 reps total per arm per set. Rear delt stuff is unique as the goal is to go balls out. Until i start incorporating vertical presses, this is going to be the way to go to build strength (but mostly size) in my shoulders.
Keep trying to figure out the next home gym purchase, and i always fall on a few things:
- trap bar
- 3rd pair of rings with longer straps (use for pushups and hspu)
Getting fatter but thats 100% diet failure.
And then, pelican curls
HOW THE FUCK DO YOU DO THESE. NOTHING FEELS RIGHT BUT THE PUMP IS SO INTENSE AND I LOVE IT AND I HATE IT.
3 pelican curl negatives felt more intense than 27min of ring curls. Stew that shit around your mouth for a bit. I need to figure out how these work even if only for the negatives.
My compliment to the next dips session may not include curls at all since i found im able to do back level tuck rows. Would really like to get more stable with those before i start chasing biceps.
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