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Workout Thread IV (pg. 48)
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| chimera66 |
| quote: | Originally posted by Orbax
running is only bad for you if you are bad at running. and most people are. so go for a walk. or hike. |
i think i suck at running which is ironic since i'm kenyan and lots of people seriously ask if i run far distances..they are idots...anyhow,played volleyball for years growing up and i hurt myself a bunch and all that stuff adds up. i choose NOT to run since i honestly believe it's not good. |
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| Andryuha |
| quote: | Originally posted by Orbax
im 184 in the mornings now. Id say most of my gains have been in my legs. Legs need to be huge. |
Just out of curiosity... What type of exercises do you do? What weights do you use when you're doing reps? (bench, squat, military press, seated curls, etc). I rep with 185 for bench, 225 for squats, 135 military press and 80 for preacher curls) |
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| Nrg2Nfinit |
| quote: | Originally posted by Orbax
im 184 in the mornings now. Id say most of my gains have been in my legs. Legs need to be huge. |
what do you do for your calves? i find lower weight higher reps seems to work the muscle more.. |
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| Floorfiller |
| quote: | Originally posted by Nrg2Nfinit
what do you do for your calves? i find lower weight higher reps seems to work the muscle more.. |
you know what i do? first off i like to do all the different toe variations...but i like to do a heavy set to about 20 reps...and then do no weight reps inbetween sets...works the out of those bastards... |
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| Orbax |
| quote: | Originally posted by Andryuha
Just out of curiosity... What type of exercises do you do? What weights do you use when you're doing reps? (bench, squat, military press, seated curls, etc). I rep with 185 for bench, 225 for squats, 135 military press and 80 for preacher curls) |
Chest Back
Incline barbell
135x12
185x8
205x6
185x6
Lat Pulldowns
135 1x8
155 1x8
165 1x8
1351x12
Incline dumbell flies
60s 1x12
80s 2x8
60s 1x12
Seated close grip rows
165 1x8
185 1x8
195 1x8
incline cable crossovers
60s 1x8
70s 1x8
60s 1x12
smith machine shoulder shrugs
180 1x12
220 1x8
270 1x8
220 1x8
dips
4x12
Legs
*full Squats
135 2x12
185 1x8
205 1x8
135 1x12
Hamstring curls
100 1x8
110 1x8
130 1x8
100 1x12
Walking dumbell Lunges
40 in each hand 3x16
then i lay down and cry
arms
dumbell bicep curls
3x8 35s
rope pulldowns
110 1x10
130 1x8
150 1x8
120 1x10
machine preachers
110 1x10
130 1x8
110 1x8
90 1x8
80 1x8
70 1x8
tricep pushdowns machine
140 1x10
160 1x8
180 1x8
200 1x8
180 1x8
barbell 21s
45 1x21
65 1x21
85 1x21
dips
4x12
for calves im doing them per the trainers suggestion of higher weight lower reps. usually 3-4 sets of 8 at 235+ lbs.
Abs are 4x15 of reverse situps on a 35% inclince. |
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| tubularbills |
| quote: | Originally posted by Orbax
Abs are 4x15 of reverse situps on a 35% inclince. |
you ever use one of those swiss ball things? really helps/works if you can use it w/out rolling away :( |
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| Orbax |
I havent tried it yet. I have one im just havent tried hehe.
The one I want to do is where you pass the ball between hands and feet. Looks like it would pwn |
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| tubularbills |
| quote: | Originally posted by Orbax
I havent tried it yet. I have one im just havent tried hehe.
The one I want to do is where you pass the ball between hands and feet. Looks like it would pwn |
i always feel like i'm doing that exercise wrong, because i feel it more in my legs than anywhere else. |
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| Orbax |
| lol ill have to see |
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| freebasinmasin |
What's up with these goons in the gym and shrugs anyway. I always thought I was pretty weak all around compared to the big guys in the gym. But these dudes get their wrist straps and they start wrapping their hand to the bar after 225. Myself, I don't use wrist straps whilst shruggin 405. That's pretty much a power movement though. I can still control the weight and do slow reps on 350 and under...no straps.
You gotta be hardcore...like Joe Buromo. Lift eighty pound kettle bells with your testicles as a man would. |
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| Masonious |
| quote: | Originally posted by freebasinmasin
What's up with these goons in the gym and shrugs anyway. I always thought I was pretty weak all around compared to the big guys in the gym. But these dudes get their wrist straps and they start wrapping their hand to the bar after 225. Myself, I don't use wrist straps whilst shruggin 405. That's pretty much a power movement though. I can still control the weight and do slow reps on 350 and under...no straps.
You gotta be hardcore...like Joe Buromo. Lift eighty pound kettle bells with your testicles as a man would. |
If I do shrugs at the end of a chest / back day my forearms are typically pretty shot in terms of grip. Wraps allow me to still do my shrugs with heavy weights.
If I go to the gym fresh and start with shrugs they're unnecessary but still nice use. |
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