quote:

Originally posted by Refinnej bicep curl 4 setsx20 reps 200lbs leg extension 4 setsx20 reps 200lbs ab crunches, 1000 a day 1hr 30 mins of cardio 5 days a week (either running outside or running on the treadmill) tricep curl 4 setsx20 reps 100lbs

No comment.

Anyway, today's workout (chest and biceps):

Bench press
10x 30 kg (66 lbs) (Warm up)
8x 50 kg (111 lbs)
8x 55 kg (122 lbs)
6x 60 kg (133 lbs)
5x 60 kg (133 lbs)

Incline bench press
8x 40 kg (88 lbs)
6x 45 kg (100 lbs)
5x 50 kg (111 lbs)

Dips
8x my own weight
8x 11 kg (24 lbs) with dumbbell hanging between my calves
8x 11 kg (24 lbs) with dumbbell hanging between my calves
8x 11 kg (24 lbs) with dumbbell hanging between my calves

EZ curl 3x7 **
21x 15 kg (33 lbs)
21x 20 kg (44 lbs)
21x 20 kg (44 lbs)
21x 20 kg (44 lbs)

Dumbbell preacher curl (Scott bench) ***
8x 11 kg (24 lbs) with each hand, separated
8x 11 kg (24 lbs) with each hand, separated

**
You probably wonder why 3x7.
Well, it's like this, in case you don't know...
First take a barbell (EZ is possible) and put the weight that allows you to do approximately 15 reps.
Then you do the first half of curl, 7 reps.
That means motion from extended arms to around 90° angle.
Then you do the whole curl, 7 reps.
That means full motion, from extended arms to flexed arms.
Then you do the second half of curl, 7 reps.
That means motion from around 90°angle to flexed arms.

This exercise is great for both mass and definition.
After it, you're wasted. Trust me on that.
Weight you do with it seems low, and people might think something like "Look at that guy... He's doing curls with only 44 lvs. Haha.".
However, after you're done with the exercise, just look at your biceps. That will be a big enough reward.
My biceps looked simply okay when I trained them normally.
But now, after doing 3x7s, they are beastly.

***
My favorite biceps exercise...
Before I discovered 3x7s, I did it like this:

8x 11.0 kg (24 lbs) with each hand, separated
8x 12.5 kg (28 lbs) with each hand, separated
8x 13.0 kg (29 lbs) with each hand, separated
8x 15.0 kg (33 lbs) with each hand, separated

Now, after 4 sets of 3x7s, that's impossible.
My arms are so wasted after it even 11 kg (24 lbs) can be a problem.
Oh well. Sorry for long post.

Last edited by Gauss on Mar-07-2005 at 22:21

I had an awesome back workout today!!

I see you can curl 130 lbs... And that's not a small thing.
Soooo... How much can you deadlift?

Last time I tried it I deadlifted 215 lbs (2 45 lb plates on each side). I'm not sure how much the bar weighs (I've been told 35 or 45 so I don't know the exact weight lol). Nevertheless, I could do it 6 times. After that, I was dead.

quote:

Originally posted by Ibizadreamer AG Last time I tried it I deadlifted 215 lbs (2 45 lb plates on each side). I'm not sure how much the bar weighs (I've been told 35 or 45 so I don't know the exact weight lol). Nevertheless, I could do it 6 times. After that, I was dead.

considering its a traditional olympic weight bar...its 45lbs....so would be 225...

Not bad, not bad.
As for the bar... 35 lbs? 45 lbs?
What the...? Is that a powerlifting bar or what?
Bars in gym where I go are:

2 lbs -> EZ bar, it's cavernous
16 lbs -> middle-long bar and "mild" EZ bar
22 lbs -> main, long bar for bench

Anyway, for my weight of 133 lbs, I think deadlifting 177 lbs in total, 6 reps, isn't bad.

quote:

Originally posted by Floorfiller considering its a traditional olympic weight bar...its 45lbs....so would be 225...

Yea, it was an olympic weight bar. Gauss, I weight 5 more pounds than you hehe.

I have 16.5" arms, is that a good size? Or it's below average?

___________________

quote:

Originally posted by whiskers pulp is gross, it feels like i'm swallowing someone's load

Click here to see Myspace

Your weight is 138 lbs and you curl 130 lbs?
Damn, you're seriously ripped.

for the half biceps ive heard them called "21s"

dead bottom to half 7 times, then half to top 7 times then full motion 7 times. And they pump you up to all hell hehe its great.

I did:

flat bench:
1x12 135
3x10 145

lat pulldowns:
1x15 90
2x12 105
1x10 120

Incline fly:
1x15 35s
2x10 45s
1x10 50s

Kneeling rope crunch:
1x15 130
1x15 140
1x15 150

holding for 1-1thousand on full crunch

Side bends:

3x15 45s supersetted @@

starting to get hip horns its rocking

quote:

Originally posted by Emil I have 16.5" arms, is that a good size? Or it's below average?

im around 14 thats pretty big man hehe

quote:

Originally posted by Gauss Your weight is 138 lbs and you curl 130 lbs? Damn, you're seriously ripped.

I could only do that three times hehe...I usually go for moderate weight (like 70 to 90 lbs) so I do my reps with proper form. If u want a lot of definition lower weights work the best. U prolly know more about this than me since i don't know all the nomenclature of all the bars and stuff lol...i just know how to do the routines.