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07-13-2015, 08:48 AM #22601
Do them in the reverse its far better for your back and less likely for injury. Infact it takes all my lower back out if done correctly. I would go with the same stance as with normal BB squats around shoulder width apart with your feet pointing out. When your feet point out it activates your glutes more and if you visualise trying to twist your feet outwards this will tense your glutes and put your body inline and your spine straight. Put your hands on the top of the pads near your delts and pull down with your elbows so it locks your back up again this will tense your back and support your spine. Brace by using the diaphragm and breath through your stomach and not chest. Your spine upper and lower is protected and the power from this position is amazing, At the top of every rep go through those 3 positioning and lockin for the lift, it will only take the same time as one deep breath in once you get use to it. Stick your arse out and keep your back straight no under or over extension but you should be fine if you have done the above.. Also make sure your knees don't go over your feet, make sure your feet are in enough so this doesn't happen.
Last edited by marcus300; 07-13-2015 at 08:51 AM.
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07-13-2015, 08:53 AM #22602
@NACH3 @Hazard @Sfla80... All great info and thank y'all!!!
Will post tonight how it goes.
Oh so reverse is apparently way to go on the hack one (shoulder pad one?) and the other is V squat just to be certain, correct?
Still swear there will be bigger wheels by next spring. Strong sweeping lines, not stopping till it happens!
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07-13-2015, 08:56 AM #22603
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Chest
Stretching rolling(SMR - lacrosse/& tennis ball in rears) abs
Warmed up w/some side/front laterals - steering wheels - light presses into feelers
1. Flat BB smith - 4-5 feelers - first time I loaded the bar up (3 aside+ a quater - since last cycle) - 1w 6(2 forces) DD 3/2
2. Incline BB Smith - 3 feelers - 1w 6(2 forces) DD 4/2 - I was in the zone so I went to flys...
3. Flat DB flys right into presses(I was so done by the time I hit presses I could barely do any more than 5) - 2w(flys failing between 5-8 - presses no more than 5) really fatigued - but pushed through
4. Incline DB flys right into presses - 2w(same as above) maybe less presses but focus was on flys into presses
5. Hammer strength decline - 1w + RP DD
6. Cables
Totally in the zone today - pump fantastic - weights done in 43min cardio 30min & doneLast edited by NACH3; 07-13-2015 at 12:54 PM.
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07-13-2015, 12:35 PM #22606MONITOR
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Did shoulders i never had much time so it was a rapid session seated side raises for a warm up.
Seated side raises 1 working +rp DD
Db upright row 1 working +rp 1 drop **new weight**
Rev db fly 1 working +rp 1 drop
Rev cable fly 1 working 1 drop 4 neg
shoulder press 1working +rp DD **new weight**
Front raises with a plate 3 sets high rep
No cardio as i never had time good session though shoulders were burning on all ex.
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07-13-2015, 12:47 PM #22607
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07-13-2015, 01:26 PM #22608MONITOR
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- Scotland
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Thanks mate. I just started doing them last wk sfla as i had a wee niggle with the pec/delt tie in so could not do them because of the pain but they are great i really get a good burn in the side delt from doing them. I do them after side raises so there kinda pre ex the now am on 25kg db's mate
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07-13-2015, 01:27 PM #22609
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07-13-2015, 01:30 PM #22610MONITOR
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07-13-2015, 03:29 PM #22611
I find if I go over the 70's it starts to hurt my shoulders, 70's seem to be my sweet spot right now. Can't use a bar anymore due to pain, so the db have been a good addition to the routine.
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07-13-2015, 04:33 PM #22613
Just got back shoulders....figured I would update as steaks are cooking.
Seated bb press 3 warms, 1 feel, 2 working DD
Reverse hammer strength 1 feel, 2 working, 1 drop
Seated dB lateral raise 2 working, DD
Ez bar underhand front raise 2 working 1 drop
Behind back cable lateral raise 2 working. Wanted to do pec/Dec here but all were taken. Went to lower the pully could barely lift my arms at this point to do it.
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07-13-2015, 06:21 PM #22614
BOOM HELLSYEAHHHH!!!!
So freaking stoked and excited. Thank y'all for that push!!!!! Couldn't even wait to get home to let ya know I loved the reverse v squat. Did 4 super sets feet shoulder width followed by close stance. New feeling! You are all officially excused for forgetting to get me a birthday present HOLY HECK IM IN HEAVEN!!!!
Thank you again so much @NACH3 @sfla80 @Hazard and @Marcus300, y'all rock!!!!!
WhhhaaaaHooooooo
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07-13-2015, 06:25 PM #22615
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07-13-2015, 07:02 PM #22617
Ahhhhhhh!!!! Still over the top with happiness. Waited the whole entire workout to do try them.
Just pulled over to pump gas...usually on leg day things are pudding after...currently they are past pudding n slop. Man oh man bring on the misery tomorrow...damage has been done!
Oh did
10 sets single leg extensions (drop twice) (50,40,30 failure)
4 sets wide stance squats (drop twice)
(195,175,165 failure) Veins a poppin below parallel no matter what, 4 count negative, pause 2 count positive
Knew I had to make them extra good cause reverse v's were coming and didn't want to not push myself hard enough if for some reason they caused an issue.
And then FIREWORKS!
4 sets, you got it....REVERSE V SQUATS...
First practiced form without weight. Thank you @marcus300 for guidance on technique.
First set was 90 pounds(2 45 plates) 10 shoulder width, 10 close stance. 4 sec negative and pop up with squeeze and bootie was most certainly out as far as possible.
Second set (2 45's and 2 25's) repeat to failure shoulder and close stance
Third and Fourth set pushed it up to 4 45's and went for it! Painful yes....did I stop...HELLLS NO! Made up my mind I would get 4 reps of each stance no matter what. Lots of bracing, breathing and making the ugly face.
Even had a couple people watching me and just didn't give a crap. I was in my zone and nothing was gonna distract me or make me feel weird...sweat my arse off...hair drenched!
HAPPY FREAKING DAY AND SERIOUSLY THANKFUL FOR YALL!
Now food.
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Marcus, you see what this thread and You do for people! You've got a gift my friend! And thx for sharing it w/us all! Just reading things regularly and the sessions alone are enough to give me goose bumps everyday - let alone stepping foot into the gym!
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07-13-2015, 07:45 PM #22619
You guys wanna try somethin that'll render your legs useless?
- heavy squats
- Reverse v squat superset with walking weighted lunges
- Romanian dead lifts
- leg curls and leg extension
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07-13-2015, 07:47 PM #22620
^^^^ my legs were sore for days..... Gotta try to go to failure. If you can compete the 3rd set of walking lunges without lowering the weight..... You aren't going heavy enough.
By the time one half way across the gym on my 2nd set I'm fighting with myself wondering why I didnt lower the weight. That's when I push through - finish my set - and collapse
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07-13-2015, 07:57 PM #22621Originally Posted by Hazard
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07-13-2015, 08:18 PM #22622Originally Posted by Hazard
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07-13-2015, 08:19 PM #22623Originally Posted by NACH3
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07-13-2015, 09:27 PM #22624There 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...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-13-2015, 09:32 PM #22625
Man, I absolutely could not sleep today. Took extra meds, but my legs kept working OT. Walking fairly slowly today; ended up getting about 2.5 hours sleep.
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...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-13-2015, 09:34 PM #22626
Last edited by almostgone; 07-13-2015 at 09:38 PM.
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...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-14-2015, 12:15 AM #22627MONITOR
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- Scotland
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Back day the day love it shoulders are a bit sore the day so that's good i'll report back the night.
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07-14-2015, 12:19 AM #22628MONITOR
- Join Date
- Sep 2012
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- Scotland
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07-14-2015, 05:10 AM #22629
Arms in a few..... Damn tendinitis. I'm lookin into that voodoo floss
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07-14-2015, 05:18 AM #22630
My back is a mess, was aching all night and when I woke up this morning I had that deep dull ache in my muscles. Good feeling, but slowed me down a bit for chest today. Did knock out 20 reps with 225 and 3 solid reps at 315, chest is getting constantly stronger, I love it.
Bench: 1 warm, 2 feel, 1 working, 1 burn.
Incline db: 2 feel, 1 working.
Incline fly: 2 working.
Decline Hammer: 2 working.
Called it a day, my shoulder was getting achy and my energy level was gone, didn't want to stress it on my first week back. Off tomorrow then legs Thursday.
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07-14-2015, 05:19 AM #22631
Great posts as always in here. Just back from a weekend away with lots of restaraunt food and a few beers thrown in for good measure. Back hard at it tonight cannot wait been needing the release.
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Chest is screamin(started yesterday about 6 hrs after the session) that deep dull pain - plus the flys into presses finished me off after doing my flat/& Incline . Plus my back is still very sore as well....
Legs on the agenda, for today.... Will report back later!
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07-14-2015, 06:24 AM #22633
Arms tonight for me. Had planned to hit arms yesterday, but the leg session from the night before absolutely had every nerve in my legs all wound up amd my body just wouldn't shut down, even with prescription medication. I literally got 2.5 hrs. sleep.
Weird thing is, it was a pullback lift, or at least I meant for it to be. Oh well, will sleep good today.
Eating 6 egg whites, 4 oz flank steak, and some oats now and have a whey shake beside the bed for later.
Hope everyone has a kick@ss day.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...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-14-2015, 06:34 AM #22634
Haz just paste the phrase below into Google and grab one of the Youtube vids off the top of the page.
voodoo floss band kelly starrett elbow
I don't know if it squeezes the inflammation out from around the bursa or what, but after you wrap your elbow and flex it for a short bit (you'll know when by the color of your hand), and you release the band material the rush of blood into the area feels SO good.
Anyway, hope it gives you some relief, Haz.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...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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07-14-2015, 08:54 AM #22635
Back this morning
High pully hammer strength. 3 warms, 1 feel, 2 working, 1 drop
Pic on bottom of post for this next movement.
Bent over row hammer strength machine. (Basically same movement kel posted a pic of doing.on smith) 1 feel, 2 working DD
Same machine now standing front of weights doing a bent over one arm row 2 working.
Seated rows 2 working 1 drop
Underhand pull downs 2 working DD
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07-14-2015, 09:30 AM #22637
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07-14-2015, 11:14 AM #22639
So, had my first HIT session this morning, smashed chest and biceps/forearms.
Super sore now! painful to wipe my ass this morning! ha
def going to take some adjusting on getting in the zone, need to get more of a mind muscle connection on flys and forearms!
any tips on getting the best out of flys?
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07-14-2015, 11:39 AM #22640Originally Posted by energizer bunny
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