Thurs, 22 Feb 18
Upper Accessory
DB Lateral Raise/Neck Harness Ext
20x20/---
2x{15x30/20x45}
15x30/---
Single Arm Grenade Lat Pulldowns/Neck Harness Flex
2x{15ea x 50/20x25}
15ea x 50/---
True story: I used a grenade for pulldowns today because I was too lazy to take a single pulley handle off my blast straps.
Head Supported Reverse Flys/Band Neck Rotation
2x{20x5/20ea x mini band}
20x5/---
In all the 13+ years I have known how to do reverse flys, I have never done them with my forehead resting on a bench before. I like this version by far the best for targeting rear delts. Doing them bent without support or even prone, I always have a tendency to arch or move my trunk up near end range or when I get fatigued, which then decreases rear delt activation and the amount of contraction (which I only fully realized today). Resting your forehead on a bench or similar surface though actually forces somewhat of a hip flexor/ab contraction to maintain contact, which feels like it allows much greater rear delt recruitment at the top compared to any other rear delt/reverse fly/pullapart variation I've ever done (standing, bent, prone, cables, DBs, bands, etc). I love learning new things or finding better ways to do stuff and these will definitely be something I'm keeping in my training for the next few months at least.
