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Workout Thread III (pg. 15)
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| jonze234 |
| quote: | Originally posted by Orbax
Jonze:L When I get home Ill mix something up for ye :)
also, can you give me some idea of the current weight you are working with for each exercise? Cheers |
to give you an idea
incline bench: 130,150,160,8@150
rotary bench: 85,100,115,8@100
incline fly: 40,50,6@40
calf rotary: 210
squats: 135,165,185,9@165
leg curls: 90,105,120,10@105
hammer & iso superset curl: 25# dumbbells
tricep ext: 50,60,70,7@60
shoulder press: 80,100,7@80
seated rows: 60,75,90,8@75
lat pulldowns: 60,80,90,6@80
thanks in advance for you help |
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| Nrg2Nfinit |
| orbax.. what happend why the hospital? |
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| Orbax |
| smashed disc in spine and something else kind of personal hehe |
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| Floorfiller |
| quote: | Originally posted by Orbax
something else kind of personal hehe |
he woke up....and his penis was missing again...
detachable penis
i looked under the bed but it wasn't there...i didn't no where else to look...and then i called her...she had it
detachable penis |
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| Nrg2Nfinit |
| quote: | Originally posted by jonze234
i saw this show on the discovery channel the other day about this female body builder. she was getting these massages where they tear apart your muscle so it can rebuild itself bigger. it looked really painful. anyone know anything about this type of massage? |
its just a regular massage.. shiatsu would probably help to.. i used to do that for my posture.
.. when you work out you should always stretch after your workout to lengthen your muscle fibres.. when you do this.. they have more surface area to regrow and it inhibits muscle atrophy (shrinkage of muscles)
massages would be optimal though |
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| Orbax |
| quote: | Originally posted by jonze234
to give you an idea
incline bench: 130,150,160,8@150
rotary bench: 85,100,115,8@100
incline fly: 40,50,6@40
calf rotary: 210
squats: 135,165,185,9@165
leg curls: 90,105,120,10@105
hammer & iso superset curl: 25# dumbbells
tricep ext: 50,60,70,7@60
shoulder press: 80,100,7@80
seated rows: 60,75,90,8@75
lat pulldowns: 60,80,90,6@80
thanks in advance for you help |
sorry and can I grab your height weight as well :D cheers |
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| jonze234 |
| quote: | Originally posted by Orbax
sorry and can I grab your height weight as well :D cheers |
5'10" 177# |
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| Orbax |
sounds like youre doing really well.
your focus areas right now are back and legs. You should be able to do equal pullups with equal weight on bench. For instance I weigh 160 lbs, am repping about 180 these days, and can do sets of 8 pullups with a 20lb weight hanging off.
So with a 70lb seated row...you should probably be doing at least 150 on seated row and 3 sets of 8 at that.
you sound like you have a fairly easy time of putting on weight so here is what I would suggest as a general tip to incorporate into your routines.
have a seperate legs day in case you dont already.
start off with full squats. That means all the way down. You will be repping with about 115 lbs at first. You arent in there for weight, so toss the ego out. Full squats give a much fuller range and you want those quads full of blood and thats what these do. throw on 10s on each side if thats not enough, but...full squats own, I suggest defintely doing that for a bit to get your strength in.
After squats walk it off for a couple of minutes and go and grab some 20 lb dumb bells and do walking lunges. walk out 8 paces turn around walk back. so its a set of 16. do 4 of these. Dont stop except the turn around and knee NEVER touches the ground. Be smooth so you dont put too much lateral pressure on the knee tendon.
Then do hamstring curls on the machine. start off nice and easy because hamstrings are so easy to tear.
then go do quad extensions on machine. 21s. set weight to something like 40 and do 7 reps with right leg all the way and squeezing contraction at top. Then left leg. Then switch it up to 90 lbs and knock out 7 with both legs.
then do another set with the hamstring curl machine.
finish up with some seated calves 4x10 and youre done.
so for everything but the 21s and the walking lunges be doing 3 sets (with initial warmup of 12 with light weight at beginning) of 10-12. Choose your weight so its killing you last 2 reps each time. Legs recover so fast that youre fine doing that.
back is next post |
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| Orbax |
Smith Machine Incline Bench Press:
1x20 warmup NO WEIGHT really get it stretched out. The trainer told me where the bar touches is where muscle grows. So im targeting right under collar bone so it looks like a more full chest. SS is supersetting
SUPER THAT into
1x12 wide grip chins
SS
1x12 (45lb plates on bar) smith incline but only going slightly past parallel to floor. After that is tricep so he said dont bother, you want to fill the chest with blood. After the 12 I do 3 full reps and rack it
SS
1x12 wide grip Chins
SS 1x 10 (45s and 25s, but if you have no spot I would do 15 lbs on each side) same as before with 3 full reps after
SS 1x12 chins
SS 1x10 smith incline (same weight...you might also want to take it back to 45s and just do full reps until failure)
break for a minute
1x12 Close Grip Chins (triangle)
SS Incline Dumb bell press with 45s 1x10 full motions
SS 1x12 close grip chins
SS Incline 1x 12 full motion 45s
SS chins
SS incline
1x15 1 hand pulldowns with handle on lat pulldown machine 45lbs
SS 1x8 30s Flat DB flies go down as far as you can
SS pulldowns
SS flies
SS pulldowns
SS flies
and done !
no breaks. This took 1 hour and OWNED ME. The guy is a 6'3 220 lb Romanian body builder who looks like a ing GOD. Its awesome and my chest and back got OWNED!
Im loving the results though and im seeing MUCH improvement.
Cheers.
if you have any questions go fer it |
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| Orbax |
also, with flies you should be doing like 30 lbs. arms wide out going as far down as you can. Arnold uses 60s to give you an idea |
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| jonze234 |
| thanks orbax, ill probably start that next week |
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| DigitalMP |
| quote: | Originally posted by Floorfiller
some of us jerks aren't making any progress :(
:p |
post your diet over the past week ;) |
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