Once I start getting really heavy it really does effect me, that's why I stay at a weight what I am comfortable with no need to push beyond my limits. I am very muscular anyway so it doesn't really matter sometimes I look bigger when I am lighter.
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Hitting arms in about an hour or so. Debating about ore exhaust or not. Been playing with different routines to hit this morning.
Right. I haven't done dead lifts or any other targeted lower back movement in weeks. Need to make it a focus as I lose a few lbs and as it feels better.Quote:
Originally Posted by marcus300
Yeah I'm concentrating on strengthening my abs, core and lower back before I incorporate deads. Maybe another two three weeks. I do 2 sets of hyper extensions at the end of the workout one about 10-12 reps and the next strict to failure around 8-10. 3 second eccentric.Quote:
Originally Posted by Igifuno
Good. Mine has been so bad since about mid cycle (that just ended) that I couldn't even do hypers. At first it was just the pump from tbol, then I inadvertently tweaked it from the way I was moving from the pump pains.Quote:
Originally Posted by -KJ-
Feels a lot better now and I'll so the same as you I think. Begin to incorporate hypers back i to the routine and then, assuming it's ready, start Doug deads again. I miss them :)
Yeah when I was doing deads, I only went to mid shin not extremely heavy kept the tension on the back and off the legs really.Quote:
Originally Posted by Igifuno
My back has been a little better. I still get pumps especially doing heavy squats and I don't think it's my form, just a weak lower back.
That's the way to do them for lower back as far as I'm concerned. I only go to the knee actuallyQuote:
Originally Posted by -KJ-
Sweet. Or maybe rack pulls so I can up the wait a little more. Won't be for another two weeks anyway before I give it a go.Quote:
Originally Posted by Igifuno
KJ remind me what your stats and goals are. I know you're young (20) and I recall you said you're training hard to see what the next 4-5 years brings.. What are your long term goals?Quote:
Originally Posted by -KJ-
185lbs give or take... About 20%. 5'7" And I'm 23.Quote:
Originally Posted by Igifuno
I plan to cut to 10-12. Preferably 10%.
Long term goal. 180-185 at 10%. Eventually. Plenty of time to get there.
But short term I want to be lean, from there I can slowly bulk keep a low bf all year.
Finished up last night's lift that I stopped because of stupid nosebleed.
Tricep press down w/ straight bar. Noticed that I have to go a tad lighter when I use this bar vs. a rope handle or bent handle...
3 w/u sets to warm up my elbows
Work-4-drop-4-drop to failure
Close grip bench
2 w/u
Work-4-drop-5-drop- failure
E-Z curl incline skullcrushers
2 w/u
Work -7-rp-4-rp-2-rp-1 (May bump this weight up a smidge next go round).
I'm psyched.. just found the photo I was looking for.. this is from 02 so I was 25.. the last pic I posted must have been 03 or 04.. 185 lbs 10%bf
Attachment 147976
Yeah it never changes igi...Quote:
Originally Posted by Igifuno
This is my first long term goal exactly or close enough and hopin I can be there by the time I turn 25.Quote:
Originally Posted by Igifuno
I'm the same, I find there is too much pressure on the wrists and some on elbows using a straight bar. So I always use rope and V bar.Quote:
Originally Posted by almostgone
Yeah I would bump the weight, I would also bump weight on the close grip bench and fail within 10 reps or so. Maybe only one drop so working set would be 4reps-drop-fail with 6 reps etc....
You'll get it done broQuote:
Originally Posted by -KJ-
Monster status!!Quote:
Originally Posted by chadcuz1985
Aaah can't wait guys. Not yet though. Still eating big for a while. :)
Well we finally got a damm tbar row in my little gym. The vbar and now a wide version to do them on. I think I will like it. A lot of old school bbers love them. I think we have a few in here.
Yeah I tend to keep big lift, dips and CG bench and then rotate a cable and or isolation exercise.Quote:
Originally Posted by almostgone
Arms today
Tris:
Rope pull downs for a warm up
Reverse pull downs
100x10 120x6 drop x 4
Flat skulls
(figuring bar is 25#?)
80x10 95 x 8 RP x 2
Db over head
70x10 90x 4 drop x 4
Smith close grip
175x 8 205 x 6 drop x 2
Bis:
ISO curl reverse side of preacher bench
25x10 35x 8 drop x 4
Incline Db curl
30x12 40x6 drop x 3
"small" Straight bar curls
(no clue what this bar weighs....35?)
80x 10 100 x 5 drop x 4
Nice.. Increased weight lower rep adjustment?Quote:
Originally Posted by Sfla80
Trained delts this morning
Took them to hell and back and really felt strong, strang how it seem I did 2 pressing movements which is very unusual for me. I did the seated smith machine front press and also afterwards I did the standing BB over head press. I know my back was playing up but this movement didn't put any stress on it at all and my shoulders afterwards felt huge.
Hit the laterals first to pre exhaust because I kind like doing that nowadays and then hit rear delts then shrugs. Had a very productive hard workout and I got a eye ball shake on the pressing which is a good indication for me I went to my limit.
Lower back is feeling better
Nice Marcus. Happy to hear about the progress with the back.
I followed your pre exhaust routine on shoulders for the past couple weeks and it definitely helped the pain. Still went heavy but not as heavy. Felt great.
Good glad it helps. My only concern now is my upper chest because I cant train it like I want to due to the cuff injury which doesn't really effect my delts its more my chest. So my chest routine has changed a lot but hopefully in time it will come back with full power. I swap and change with pre exhaust and its been helping me in many areas.
Off day! Only thing on the agenda is eat and hit the grocery. Back session at 4:30 am.
The starter in my car went. There goes my paycheck. Can't get to the gym today and need to rent a car tmrw
Jeez man. That blows. Do you have any mechanic friends that can hook you up and get it done tomorrow?
Nope :-/Quote:
Originally Posted by Igifuno