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06-04-2018, 09:58 PM #56921
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06-04-2018, 10:00 PM #56922
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06-04-2018, 10:02 PM #56923
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06-04-2018, 10:03 PM #56924
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06-04-2018, 10:04 PM #56925
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06-04-2018, 10:07 PM #56926
I know man. Wait until you compete. The head games get pretty intense. It’s all of the compliments that keep you positive and pushing. Just a word of warning.... the old man is going for the delts and traps you have. I think my new routine will get me there.
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06-04-2018, 10:09 PM #56927
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06-05-2018, 12:38 AM #56928There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-05-2018, 12:53 AM #56929
Not too shabby tonight considering the hammy. Spent about 30 minutes stretching the hamstrings with my IdealStretch doohickey after doing Kel's unilateral eccentric leg curls. Things felt semi legit, so I rolled with it.
Crunches-170
Leg extensions - 45-ish light reps with knee sleeves on.
Deads- 1 light set of 20 with a very slow negative.
Squats:
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1 x 16
3 plates and a quarter - 1 x 5 (just for sh!ts and giggles)
2 plates/side - 1 x 20
Plate/side - 1 x 20
Underestimated the amount of time I needed for stretching, so I didn't get seated calves in like normal.
53 minutes not including the stretches and eccentric leg curls. Starting to get humid in the shop, had the fans going.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-05-2018, 02:17 AM #56930
Repost
^^ you got it lovbyts
If your not getting results from trianing them with back then I would hit them separately. Also if you can do 3 working sets to failure then last set dropset I would say your not really going to failure on the first 1-2 sets and your holding back for the last set. You may think you are going to failure but I doubt you really are because mentally you know you have another 2-3 sets left so you hold something back for those sets. I would fully warm up and then hit 1-2 working sets at the most and what I mean by working sets is all out, to complete failure and beyond. So lets say we will do 3 excersies straight bar curls or dumbell curls - incline dumbell curls and standing bent over concentration curls.
Once you have fully warmed up you hit your working sets which will be 1-2 depending on how you feel, sometimes I can do one other times I get get two out but never no more because it would be impossible for me to compelte another set due the what ive just put myself through, if I did or could I would over work the biceps and go backwards instead of forwards. Once you have hit failure and I mean complete muscular failure were another rep is impossible even if you had a gun to your head then you can either go with 2 forced reps, then 2 negatives.....or if you dont have a partner once you hit failure you dropset say your doing 60's you would drop to 50's to failure then drop to 40's to failure - that set is done them, its over.
Then you move onto the next which would be incline dumbell curls and do the exact as the above but without the warm up set, normally I would do one feel set and then get straight into my working sets, either failure,forced and negs or triple drop set. Then I would move onot the next which would be standing bent over concentraion curls and repeat. After that session I wont be able to touch the back of my head my arms are that pumped and full.
From the sounds of it I really dont think your training to failure and your holding back for you all out last set which in turn will waste alot of your power, strength and motivation to go to failure and beyond. You have to get your head around training in this way, its not easy and many cant or wont do it and its especially hard if you have a lagging bodypart but you have to get in the right state of mind. Failure means you cant lift another rep no matter what, there is absolutely no power left in them and even a half rep is out of the question, at this stage this is where you either get your partner to do 2 forced reps which will make you scream and put you in extreme pain, then you need to push past this into negative strength which is the only strength you have left, once muscular failure set in and you have gone past forced strength negative is the last kind you have, the pain is bad but you have to go to this place if you want to recruit ever fibre you have and force growth to take place
I have a few different back workouts because one workout will focus alot of thickness and in the other I will make my priority width, below is one I posted in this section a few weeks ago
I warmed up on front wide grip pulldowns with stretching - 3 sets
Bent over rows - 1 warm up set - 2 x working sets which included drop sets to failure
seated low pulley rows with a straight bar - shoulder width grip 2 working sets + drop sets
one arm dumbell rows - 3 working straight sets
hammer strength pull down machine to the front - 2 working sets + drop sets
Hyper extentions - 3 straight sets
No deads due to doing legs tomorrow and my lower back I suffer with after doing heavy rows
I work back how I feel on the day, I do concentrate on thickness a lot and I do have a very thick back but still my focus is always on thickness and my width seems to just follow. I do a lot of stretching for the lats and this brings out the lats for me a lot more. My lats a high but wide and thick so you got to work with what you have...........
I done alot of pull ups over the years but dont do many now due to my elbow pulling on them but they were great for me to pull my back out
width days my focus will be more pull downs to the front in many variation from wide to narrow grip and also pull overs
I've used force feeding many times during my younger bulking phase's to increase my muscle tissue and mass. Its not easy to force food and eat the right amounts to increase mass and limit fat gain but it can be done. Majority of the pro's use force feeding as part of their off season protocols and in all honesty its got me over major sticking points. Another advantage is once you have built more size and muscle its alot easier to maintain because your use to eating large amounts of calories so when a pull back from force feeding is needed its easy to eat to maintain. The stomach can and dose expand but there are a few things you can do to limit the expansion and it does go back once the force feeding stops anyway. You need to spread small meals out throughout the whole day and not consume large portions all at once, I also used udo's digestive enzymes which helped me alot with the large amounts of calories I was consuming, B12 was used daily and also i've used a supplement called Blackhole to help with increasing the appetite, I would do alot of abdominal stretching and training, this helped with eating alot of calories and also keeping the diaphragm in good working order also contributed to keeping the abs flexible. I would also only force feed on cycle to get me past a sticking point but once you get use to being full all the time its easy to carry on once the stomach stretches out a bit. Also with force feeding you have to keep an eye on fat gain and also the amount of size your trying to increase, grow and let the body adjust and then carry on don't try and put on massive amounts all at once.
It all depends on how you respond, my body is very sensitive to carbs so slight adjustments and I am on my way, I usually go by how I feel and look. Normally I will carbs in the first meal of the day then adjust to what I am doing but I never have zero carbs. I much prefer doing a slow carb cycling with minor adjustments this for me really saves alot of muscle tissue. I personally think to many people run to much of a extreme carb cycle or cutting diet and they see loads of tissue loss, ive done the same many yrs ago but it doesnt happen now. Every bit of tissue is very precious to me and I am not losing it so thats why I tend to do a long drawn out carb cycle with minor adjustment, all I do is manipulate my carbs and trick my body while maintaining muscle tissue - end result is big and cut
All you need to do is make sure your in a anabolic state and if your on hrt you should be fine if your not doing anything extreme with your diet, my hrt dose holds me very well but if I was cutting from 15 to 10 I would run something around 300-400mgs per wk for 6-8 wks then come off back down to hrt dose then re -run another cycle in 6-8wks because I would do it very slowly, there is no rush cutting bf if you do you lose muscle tissue. Fair enough you may look really cut and ripped but at what cost!! every lb of tissue is precious and it takes alot of hard work to build so I much prefer doing cuts over a long period of time.
I usually hit around 500 over my TDEE and cycle carbs, I will also increase the high carb days to more than one, many times it will go to 2-3 then adjust again. After one week I will adjust again depending how I feel and look, some days I am more carb sensitive than others but on none training days my carbs are on my low days. Just hit your overall cals over your TDEE I usually hit around 500+ but I am constantly changing depends how I feel..As you learn more about your body and how it responds you will know when to increase the meals. Another thing I use to do was force feed while on cycle, if I was on a huge bulk force feeding is a great way to force your body into growth 24/7 feeding goes a long way imho. Once you have built new tissue you aim is to maintain and don't burn it away with these stupid restricting diets, at all times no matter what your doing is to keep hold of that muscle, its precious so dont do anything stupid where you burn tissue. Slowly slowly will win the game
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Got stuck with wife stuff this am so I missed my workout window. Snuck in about three excersises for back in the afternoon which is all I had time for. Really tried to make it count. Wife, always becomes priority number one. Not sure how's she pulls that off each time?
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06-05-2018, 07:47 AM #56932
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06-05-2018, 09:36 AM #56933
I remember reading that someone had helped you tweak your bench press form; either you have crazy good genetics or that tweak made a difference.
When you get time, post up what you changed and how you set up for bench pressing, if you don't mind. My bench has never been anything to write home about. I usually use d'bells to make it easier on my shoulders.
I'm within a gnat's @ss of being over some nerve damage in the left arm. Now would be a good time to start easing in a little b'bell work occasionally.Last edited by almostgone; 06-05-2018 at 09:39 AM.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-05-2018, 09:40 AM #56934
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06-05-2018, 09:41 AM #56935
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06-05-2018, 09:50 AM #56936
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06-05-2018, 09:50 AM #56937
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06-05-2018, 09:54 AM #56938
Will do.
You wont be impressed probably Mark Bell was a video I watched but couchlockd expanded further on it.
I will find the video.
I literally put 100 lbs on my bench in a few weeks. I started running declines and really helped my chest.
My issue was always delts and chest never working together. My whole issue was form
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06-05-2018, 10:05 AM #56939There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-05-2018, 10:14 AM #56940
Bedtime for me. 8 oz of flank steak cooked in the pressure steamer and 2 huge bowls of grits in my belly. Here's to getting some solid rest and lifting tonight (potentially).
May just be an upper and mid back session? Legs and lower back/drivetrain are pretty geeked from the squats.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-05-2018, 10:41 AM #56941
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06-05-2018, 11:03 AM #56942
Here is the video AG.
Its long but entertaining and funny like most of bells vids.
The concept of letting only your traps and ass touch the bench and keeping your elbows buried in your lats helped me tremendously. I am not a powerlifter at all so I will never handle the weight these guys do. They have to do this or they lose a shoulder.
I used to listen to guys say "Oh look how square he is with the bar! Thats how you do it!" some can but not this guy. I used to load it all straight on my delts. Since I started arching and keeping my elbows tucked both my delts and chest have gotten much bigger.
I was stuck and screwed.
The form feels wrong as hell to me still and I gotta warm up with light weight just to make sure I am squeezing right instead of pushing. Good luck, I hope it saves you a shoulder like it did me.
Bear in mind the guy that showed me benches over twice his weight with bad scholiosis. Not many on the planet can say that.Last edited by Obs; 06-05-2018 at 12:30 PM.
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06-05-2018, 11:41 AM #56943
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06-05-2018, 12:16 PM #56944
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06-05-2018, 12:20 PM #56945
Attachment 173072
Attachment 173079
First back day. I modified it a little and traded deads for upright rows. My back can't take deads atm. Work seems to throw enough deads at me lately.
Of course my rear delts went "Oh yay!" As soon as I walked in the gym.Last edited by Obs; 06-05-2018 at 11:36 PM. Reason: Wrong picture
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06-05-2018, 12:40 PM #56946MONITOR
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Hi fellas/ladies, did back the night giod session. Post in a wee bit just making ma T.
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06-05-2018, 01:49 PM #56947MONITOR
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Ok back.
Cg seated row 1 working 5, drop 5, drop, 4 half drop 6 half.
Wg pd's 1 working 7, drop 6 half
Cg pd's kneeling stack 2 sets 15 just
^^^^^^
T bar 1 working 7, drop 6, drop 5
When going t bars i usually use the small V handle that is what i always use for anything CG.
I changed bar the night as you can see to a wider one felt good hitting more of the top of the back rear delts ect. It was cousin that says to work more on the top of my back so changed it up.Last edited by clarky.; 06-05-2018 at 02:39 PM. Reason: Lol do i need to say spelling.
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06-05-2018, 02:40 PM #56948MONITOR
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Right chaps, am out. Really exhausted so away to ma scratcher. Catch up the mora.
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06-05-2018, 07:53 PM #56949
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06-05-2018, 08:00 PM #56950
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06-05-2018, 08:08 PM #56951
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06-05-2018, 08:13 PM #56952
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06-05-2018, 08:20 PM #56953
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06-06-2018, 12:41 AM #56954There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-06-2018, 12:52 AM #56955
Opted for stretching tonight. Hamstring held up really well, better than I expected actually. Squats really rocked my quads and lower back/drivetrain. I think the small set of 365 did me good. If nothing else, just getting the feel of bringing it up, walking it back, and working through a few reps was good for my mind.
Definitely have to cut grass when I get off of work today, counted 7 deer before I made it to the end of the driveway this morning.
Probably no lift this evening (Wednesday p.m.), but after that I think I'm back in the groove despite 7 day work weeks.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-06-2018, 03:46 AM #56956MONITOR
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Morning fellas/ladies, back is nice and sore the day. Going to do some walking the night with the mrs so no gym. Catch up later fallas.
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Good evening from Bangalore. 24C and humid waiting for the evening rain to start here. Almost works like clockwork the rain, at least part of the year. Felt pretty spent today. Not sure why but a calorie deficit is for sure not helping in that regard. One of my workout buddies is a girl who is six-month pregnant completely outperformed me today. Seeing that girl with a massive stomach sticking right out doing pull-ups is a sight for anyone needing some inspiration to see :-) Strong AF she is!
My ass cheeks will be hurting badly tomorrow after all the lunges.
Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5), worked up to 100kg
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3), worked up to 120kg
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1), worked up to 140kg. Really could not do more today as the body felt completely off.
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
I did 5 Handstand Push-ups each time
Conditioning
4 Sets:
30m Barbell Back Rack Walking Lunge - 45kg
15 Deadlifts - 80kg
15 Calorie Assault Bike
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06-06-2018, 11:51 AM #56958
Just finished about 4 hours of yardwork and cutting grass. Lot of the pushmowing was grunt work so I'm counting it as cardio. Decided to check BP and heart rate while it was still elevated and am semi-happy w/ the results. Humidity is still low here, around 45% and the temp is 89°F.
Totally covered in sweat, huffing and puffing somewhat, my pulse was 120 bpm and BP was 109/63.
Not bad for a guy with a dollar store heart and sludge for blood.
Upper legs and glutes are in full DOMS mode so it was taking 110% of normal effort.to get about 70% of the usual output.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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06-06-2018, 02:27 PM #56959
Training starts tomorrow
Got some time off
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06-06-2018, 02:31 PM #56960Productive Member
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