Uncategorized Archives - Members Area http://www.jdmembers.com/category/uncategorized/ Joe Donnelly Members Area Thu, 15 Aug 2024 23:58:17 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.2 http://www.jdmembers.com/wp-content/uploads/2021/10/cropped-smalllogo-32x32.png Uncategorized Archives - Members Area http://www.jdmembers.com/category/uncategorized/ 32 32 Tricep Tutorial 8/15/24 http://www.jdmembers.com/2024/08/15/tricep-tutorial-8-15-24/ Thu, 15 Aug 2024 23:58:12 +0000 https://www.jdmembers.com/?p=2604 How do we load the Triceps in the lengthened position? The shortened position?In the video below you will see the elbow elevated with my hand driving away from my head in the direction of my shoulder joint. This is the fully lengthened position. Then I drop the elbow to the side of my torso and drive out, this is the […]

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How do we load the Triceps in the lengthened position? The shortened position?
In the video below you will see the elbow elevated with my hand driving away from my head in the direction of my shoulder joint. This is the fully lengthened position.

Then I drop the elbow to the side of my torso and drive out, this is the shortened position.

In this clip I start in the shortened position and finish in the lengthened

In the final clip I combine both concepts using both arms simultaneously

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Advanced 3 part Bicep 7.0 http://www.jdmembers.com/2024/07/26/advanced-3-part-bicep-7-0/ Fri, 26 Jul 2024 18:02:46 +0000 https://www.jdmembers.com/?p=2584 1) Set the cables in the elevated position as shown in the first clip to load the fully shortened position of the biceps. 2) Position 2, drop the cables to the floor and continue with the curl in the medial state. 3) Flip around, now with your hands behind the torso and do a drag curl. Hands to armpits. This […]

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1) Set the cables in the elevated position as shown in the first clip to load the fully shortened position of the biceps.

2) Position 2, drop the cables to the floor and continue with the curl in the medial state.

3) Flip around, now with your hands behind the torso and do a drag curl. Hands to armpits. This is the fully lengthened position.

Sets and reps:
First time through: warmup/ perfect form, 12 reps at each position.

2nd time through: Increase weight/ 8 reps at each position

3rd time through: Increase weight/ 6 reps or failure at each position

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Smith machine triceps extension http://www.jdmembers.com/2024/05/20/smith-machine-triceps-extension/ Mon, 20 May 2024 23:26:52 +0000 https://www.jdmembers.com/?p=2556 This might be the best triceps exercise I’ve ever done, courtesy of @hypertrophy coach: The key in the setup of this exercise is understanding while this may look like a close grip bench press, it is NOT!• I’m using pretty light weight for how strong I am, along with a resistance band looped under the bench because I need added […]

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This might be the best triceps exercise I’ve ever done, courtesy of @hypertrophy coach:

The key in the setup of this exercise is understanding while this may look like a close grip bench press, it is NOT!
• I’m using pretty light weight for how strong I am, along with a resistance band looped under the bench because I need added resistance as I approach the top of the rep.

• The key to this exercise, other than the setup I just mentioned is to understand “you do not push the weight up”
Instead you think “slide the hands apart”
Now obviously you cannot slide the hands apart because you are gripping through bar.
However that intense motion of trying to slide the hands apart places a massive focus on the lateral head of the triceps. So think slide the hands apart with all the force you have on the way up, then as you lower the bar, again try to slide the hands apart with all the strength you have:

4 sets: 8-failure

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Bicep kettle bell curl/ straight bar http://www.jdmembers.com/2024/05/20/bicep-kettle-bell-curl-straight-bar/ Mon, 20 May 2024 23:23:24 +0000 https://www.jdmembers.com/?p=2553 Do this superset as written below. 1) Heavy straight bar curl: 6-8 reps 2) Light kettle bell concentration curl:   Notice I’m fully bent over and grabbing the kettle bell by the handle (only 12.5 pounds) doing 8-10 curls, focusing on flexing my bicep as hard as I can on each rep. Keep the wrist straight when holding the kettle bell […]

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Do this superset as written below.

1) Heavy straight bar curl: 6-8 reps

2) Light kettle bell concentration curl:
   Notice I’m fully bent over and grabbing the kettle bell by the handle (only 12.5 pounds) doing 8-10 curls, focusing on flexing my bicep as hard as I can on each rep. Keep the wrist straight when holding the kettle bell by the handle. Very important!

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Heavy kettle bell row combo http://www.jdmembers.com/2024/04/22/heavy-kettle-bell-row-combo/ Mon, 22 Apr 2024 19:45:14 +0000 https://www.jdmembers.com/?p=2545 Heavy kettle bell row combo:1) 10 inclined Kbell rows        – 10 inclined KBELL shrugs        – 6 more rows        – 10 pull-ups 2) 8 inclined bench KBELL rows        – 8 inclined bench KBELL shrugs        – 5 more rows        – 10 pull-ups 3) 7 […]

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Heavy kettle bell row combo:
1) 10 inclined Kbell rows
        – 10 inclined KBELL shrugs
        – 6 more rows
        – 10 pull-ups

2) 8 inclined bench KBELL rows
        – 8 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

3) 7 inclined bench KBELL rows
        – 6 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

4) 6 inclined bench KBELL rows
       – 5 inclined bench KBELL shrugs
       – 4 more rows
       – 10 pull-ups

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Banded RDL’s http://www.jdmembers.com/2024/04/16/banded-rdls/ Tue, 16 Apr 2024 23:04:39 +0000 https://www.jdmembers.com/?p=2532 Banded RDL’s Using straight bar with thick band abide the knee, feet wider than shoulder width, perform an RDL. Think press the knees out– 5 sets 8-10 reps

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Banded RDL’s

Using straight bar with thick band abide the knee, feet wider than shoulder width, perform an RDL. Think press the knees out
– 5 sets 8-10 reps

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Supinated cable chest press http://www.jdmembers.com/2024/04/16/supinated-cable-chest-press/ Tue, 16 Apr 2024 23:01:42 +0000 https://www.jdmembers.com/?p=2530 Supinated cable chest press * This is the cable version of an underhand chest press. This is not a chest fly.Set the stability pad to lower back, must be a pad on lower back. Place feet out in front to force upright position.Set the cable handles to upper rib area. 1) Drive out with a fully supinated grip. Use power […]

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Supinated cable chest press

* This is the cable version of an underhand chest press. This is not a chest fly.
Set the stability pad to lower back, must be a pad on lower back. Place feet out in front to force upright position.
Set the cable handles to upper rib area.

1) Drive out with a fully supinated grip. Use power to drive forward, then towards the top of the rep, think “squeeze my chest together as hard as I can”
Control the negative.
This exercise is about discipline and control.
Lazy reps give you lazy results.

5 sets 8-10 reps.
On final set do a drop set until failure

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rope pullover on inclined bench http://www.jdmembers.com/2024/04/16/rope-pullover-on-inclined-bench/ Tue, 16 Apr 2024 22:58:40 +0000 https://www.jdmembers.com/?p=2526 rope pullover on inclined bench– 5 sets 12 reps

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rope pullover on inclined bench
– 5 sets 12 reps

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Standing dual cable drag curl http://www.jdmembers.com/2024/04/16/standing-dual-cable-drag-curl/ Tue, 16 Apr 2024 22:56:54 +0000 https://www.jdmembers.com/?p=2525 Standing dual cable drag curl* set stability pad on the Lower back* Feet in front to force upright position* cable height set at knees* elbows behind torso, think curl hands to armpits. Do not bring the elbows forward. • 4 sets 10-12 reps, drop set until failure on final set

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Standing dual cable drag curl
* set stability pad on the Lower back
* Feet in front to force upright position
* cable height set at knees
* elbows behind torso, think curl hands to armpits. Do not bring the elbows forward.

• 4 sets 10-12 reps, drop set until failure on final set

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Inverted cable lateral flies http://www.jdmembers.com/2024/01/12/inverted-cable-lateral-flies/ Fri, 12 Jan 2024 02:53:46 +0000 http://www.jdmembers.com/?p=2483 Set the bench just one notch up from flat.10-12 reps using a pretty heavy weight.As you hit failure on the full ROM, do 5-7 more, but partial reps hitting complete failure. • 2 minutes rest, 4 Full rounds 

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Set the bench just one notch up from flat.
10-12 reps using a pretty heavy weight.
As you hit failure on the full ROM, do 5-7 more, but partial reps hitting complete failure.

• 2 minutes rest, 4 Full rounds 

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