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I have a 2 day alternate split that either has the main exercise (Squats) or the important isolation exercises to directly improve the muscle associated with the main lift. In this case, the main isolation muscles that I work on for the squats are the hip thrusts to maintain the glute strength and the quads. […]

I also implemented my 2 day alternate split of either main assessment exercise and its isolation with the hangs as well as being able to achieve a 2 minute hand has been long overdue. The data provided are with current hanging performance with current isolation exercises that I don’t plan on replacing soon. However I

Early February, I had began doing some front raises, dumbbell presses, overhead tricep extensions, rear delt flys, and continued doing lateral raises. All the exercises have sustained momentum except for overhead tricep extensions, where I stalled in days 4-5. Then I lost consistency with that exercise. Around February, I wasn’t going to gym as often,

I had started an alternate 2 day whole body split where day 1 is either the compound exercise or isolations and day 2 is vice versa. Example being: Day 1: Incline Press and Day 2 consisting of isolations for Incline Press: Incline Front Raises (IFR), Pec Decs, and Tricep Pushdowns. Before I started doing this

Around mid-March, I decided to move on from Machine Lateral Raises to find an alternative exercise to do for a month or two before switching back. My last day of Machine Lateral Raises before switching was on March 17, 2025: 135lbs x 10 reps; 180lb or 1 rep max. The session beforehand that used the

I went ahead and tested my shoulder press today using 115 lbs expecting a possibility of 14 reps due to having 14 reps of 30lbs doing Incline Front Raises (IFR) left / weakest side. There was a couple week gap in between that consisted of a lifting break and a day of the skull-crushers exercise.

Background Before Data I have been using Incline Front Raises since July 2024 and it has been a valuable isolation exercise when assisting me in breaking through pressing exercise plateaus.  Before I injured my left front delts, I performed them using two dumbbells at a time.  Around late November when I was almost done healing

In this blog post, I wanted to share my estimation of a correlation between the Shoulder Press and the Incline Press based on recent personal lifts. I’ve been doing a month of shoulder presses before deciding to test my Incline press after a week break of lifting. The Incline press was tested in a weight

I’m going to start this blog post with simply saying that you really don’t want to have this chronic condition as your feet gets inflamed if you stand too long on your feet too long and to some extent limiting . It’s typically an overuse injury from either weighting too much or adding on too

For a month, I was doing incline front raises as my main front deltoid isolation exercise with the pursuit of improving the 1RM of bench press as well as to find out if its reliable and if there’s a correlation.  When I tested the 1RM of the partial bench press with 225 lbs, I was