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Getbig Main Boards => Gossip & Opinions => Topic started by: mesmorph78 on July 14, 2011, 09:21:38 AM
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What I've got planned
One pressing free weight movement
Dumbbells
Warmup 70's 20 reps
Set 1 95lb dumbbells 10 repss
Set 2 110 dumbbells. 8 reps
Set 3. 120 dumbbells. 6 reps
Hammer strength
225 10 reps
315 8 reps
405 6 reps
Dumbbell laterals
Set 1 30lbs 15 reps
Set 2 40 l s 10 reps
Set 3 60 lbs 8 reps
Shrugs
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All Jamaican food.
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No rear delts ???
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Today is shoulder day......
Three rounds pre-hab exercises in circuit fashion..
Wall slides
Y-T-W-L
Scap retractions
internal-external/Abduction adduction rotations
6 sets - Clean/press with log - 5-1 reps
3 sets - seated db press paired w/
3 sets - single arm side laterals
3 sets - chest supported rear laterals paired w/
3 sets - band pull aparts
3 sets - BB shrugs paired w/
3 sets - DB upright rows.
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Today is an off day for me. Cardio/abs maybe later...
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Shoulders today. And my shoulders are bigger than your shoulders 8)
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Looks like a typical deload day for me
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Chest - 5 x DBs
- 4 x Hammer Press
- 3 x Flies
Abs - 1 x rope pulldown
Abs (to be con't) - 1 x BBQ chicken
- 2 x BBQ potatoes in lashings of butter, onion and garlic
- 1 x bag of chips, dip when needed
- 8 x ciders
- no salad
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Two sets of five with 500 on squats. To be exact, 499 (ha, ha).
Getting prepped for a powerlifting meet.
Do a couple light hamstrings curls afterwards.
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today i hope i get laid
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No rear delts ???
No my sets grow quite fast plus I'm not a fan of that square shoulder look
Eg Jay Nasser kamali rhul... I believe the tri at the back should stick out more than the rear delts
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No training, I'm on a 1-2 week time off. 8)
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Today is shoulder day......
Three rounds pre-hab exercises in circuit fashion..
Wall slides
Y-T-W-L
Scap retractions
internal-external/Abduction adduction rotations
6 sets - Clean/press with log - 5-1 reps
3 sets - seated db press paired w/
3 sets - single arm side laterals
3 sets - chest supported rear laterals paired w/
3 sets - band pull aparts
3 sets - BB shrugs paired w/
3 sets - DB upright rows.
Joe,
Good to "officially" meet you the other weekend. A lot of madness that day haha. I still need to get one of those workouts in soon with you. I'm pretty sure the conditioning would kill me lol....I can lift heavy, but anything to do with conditioning exercises i'm toast lol...i'm about 265 lb - 270 lb....the stairs going up to my place is hard enough right now :)
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Today is shoulder day......
Three rounds pre-hab exercises in circuit fashion..
Wall slides
Y-T-W-L
Scap retractions
internal-external/Abduction adduction rotations
6 sets - Clean/press with log - 5-1 reps
3 sets - seated db press paired w/
3 sets - single arm side laterals
3 sets - chest supported rear laterals paired w/
3 sets - band pull aparts
3 sets - BB shrugs paired w/
3 sets - DB upright rows.
We have that log press apparatus at our gym
Do you find it benificial?
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flat bench press 4 x10
incline smith machine press 4x10
incline db press 4x10
flat flies 4x10
cable crossovers 4x10
dips 4x10
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flat bench press 4 x10
incline smith machine press 4x10
incline db press 4x10
flat flies 4x10
cable crossovers 4x10
dips 4x10
Inclince machine peas before dumbbell press
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Inclince machine peas before dumbbell press
no peas on my machine. or corn, or green beans.
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chest
bench 900 once, done. go home
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Legs..
extensions 3 sets 15-15-15
smith squats 5 sets 15-15-11-11-4
leg press..one leg at a time 3 sets 15-15-12
then 1 set extensions to failure. 20 reps with partials in the end.
ham curls 4 sets x 15
stif leg extensions 1 set with dumbels, felts like shit and did another 3 with a barbel.
abductors couple sets
calves...few pump sets with my bw.
thsts all i did today.
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chest
bench 900 once, done. go home
thinking about deadlifting 800 for 3 and calling it a day
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chest and back 8 sets of longbar pulldowns 150 lbs 5 sets of parallel grip pulldowns 180lbs. 3 sets of 25 chins bdwt 4 sets of db one arm rows 125 lbs. bench press 8 sets top wt 250lbs hey i'm old and weak but you asked 6 sets 40 reps grip bar pushups. 5 sets incline presses dbs top wt 105's. some waist work and gone.
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flat bench press 4 x10
incline smith machine press 4x10
incline db press 4x10
flat flies 4x10
cable crossovers 4x10
dips 4x10
Overdo it much?
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training shoulders today, thursdays are traps and shoulders day always!
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What I've got planned
One pressing free weight movement
Dumbbells
Warmup 70's 20 reps
Set 1 95lb dumbbells 10 repss
Set 2 110 dumbbells. 8 reps
Set 3. 120 dumbbells. 6 reps
Hammer strength
225 10 reps
315 8 reps
405 6 reps
Dumbbell laterals
Set 1 30lbs 15 reps
Set 2 40 l s 10 reps
Set 3 60 lbs 8 reps
Shrugs
You seem to train very similarly to me and have good strength. The only difference between us that you're a gorgeous black man and I'm a butt ugly white man.
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Did delts too pushed for time so all I done was
Standing press
132x10
176x10
220x5
242x6, 6, 8
220x13
DB press
110x12
120x9, 7
Side laterals
30x4x12
All I could do
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Did delts too pushed for time so all I done was
Standing press
132x10
176x10
220x5
242x6, 6, 8
220x13
DB press
110x12
120x9, 7
Side laterals
30x4x12
All I could do
Sexy shoulder training right there.
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We have that log press apparatus at our gym
Do you find it benificial?
For me I do. I try to incorporate strongman lifts into my program in the beginning of the workout. Then on the 4th day all strongman lifts.
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Joe,
Good to "officially" meet you the other weekend. A lot of madness that day haha. I still need to get one of those workouts in soon with you. I'm pretty sure the conditioning would kill me lol....I can lift heavy, but anything to do with conditioning exercises i'm toast lol...i'm about 265 lb - 270 lb....the stairs going up to my place is hard enough right now :)
Same to you Bobby. Hit me up anytime. On the weekends I'm going to Metroflex in LB most of the strongman stuff.
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How about something for your liver lol, that's a lot of dianabol
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Today is shoulder day......
Three rounds pre-hab exercises in circuit fashion..
Wall slides
Y-T-W-L
Scap retractions
internal-external/Abduction adduction rotations
6 sets - Clean/press with log - 5-1 reps ::)
3 sets - seated db press paired w/
3 sets - single arm side laterals
3 sets - chest supported rear laterals paired w/
3 sets - band pull aparts
3 sets - BB shrugs paired w/
3 sets - DB upright rows.
You're a 'trainer' ....we get it Joe ::)
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Shoulders:
Hammer Strength Press 1) Warm up set- 45 on each side X 20 reps
2) Move up to 2 45's a side x 10 reps... 2 work sets
3) 3 45's a side x 6 to 8 reps... 2 work sets
Seated Dumb bell Laterals {5 sets of 8 to 10 reps working up to 40's} (strict reps, all feel & burn)
Barbell narrow-grip upright raise to top of head 5 sets working up to 80lb barbell (strict reps, all BURN!!)
2 Superdrols with a bottled water....
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legs a-fucking-gain
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You're a 'trainer' ....we get it Joe ::)
I put down my shoulder routine and I get "You're a "trainer"...we get it Joe"? If I hadn't included the pre-hab would you have posted that comment?
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You're built for shoulders goudy for sure
Good shoulder workout
Mes
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No wonder you guys are all so small. Those marathon sessions are useless...
Honey Badger goes Heavy Duty.
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I put down my shoulder routine and I get "You're a "trainer"...we get it Joe"? If I hadn't included the pre-hab would you have posted that comment?
No.
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No.
groink you have quite good delts... what does yur shoulder routine look like.
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I do not think that volume is bad. For my chest I do 4 exercises and 4 sets on average per exercise then I do triceps. Works for me.
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volumn is good and essential
for natural trainers i think it has what has great results
hard dense muscle and good size
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Abbreviated routines can get you strong but not that big IMO
Naturals can work harder in the gym than they think!
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short workouts never worked for me
hard long workouts along with genetics have given my muscles that hard densle look
without diet or special eating
problem is people never give being natural a chance
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groink you have quite good delts... what does yur shoulder routine look like.
Thanks...but i don't have a shoulder day, I split them with back and chest
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i was going to train to press the 60kg KB in my gym.
Now I just want to press it without trianing for it specifically using KB's
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(http://p1.xhamster.com/000/008/239/296_1000.jpg)
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Today is shoulder day......
Three rounds pre-hab exercises in circuit fashion..
Wall slides
Y-T-W-L
Scap retractions
could you explain these.. i do somthing similar, always looking for new/better solutions
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No my sets grow quite fast plus I'm not a fan of that square shoulder look
Eg Jay Nasser kamali rhul... I believe the tri at the back should stick out more than the rear delts
Haha oh boy, so you like the the same hanging delt look like 99% of the gym rats? Nasser and Ruhl got their monster delts not from training or regular gear, as a GB vet you should know that.
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(http://p1.xhamster.com/000/008/239/296_1000.jpg)
Yogi finally discovered the keto diet
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Thanks...but i don't have a shoulder day, I split them with back and chest
ok what do you do for them... main excersises
and why dont you have a day for them?
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I actually did upper body like an hour ago.
warmed up with a 165lb barbell. Dont have a power rack so i clean it and press it above my head. 5-8 slow reps. Two sets of these.
Then i begin with 235lb and work my way down.
235x40
230x25
225x25
Finish my last set with some db flyes. 50lbx10
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No wonder you guys are all so small. Those marathon sessions are useless...
Honey Badger goes Heavy Duty.
Haha your cracking me up with this ;D
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Haha oh boy, so you like the the same hanging delt look like 99% of the gym rats? Nasser and Ruhl got their monster delts not from training or regular gear, as a GB vet you should know that.
I know my body and i know my delts grow super fast i used to work rear delts and they used to start to overpower my tris
I Dont want that look... plus i feel them plenty on back day
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I actually did upper body like an hour ago.
warmed up with a 165lb barbell. Dont have a power rack so i clean it and press it above my head. 5-8 slow reps. Two sets of these.
Then i begin with 235lb and work my way down.
235x40
230x25
225x25
Finish my last set with some db flyes. 50lbx10
are those reps for overhead press
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are those reps for overhead press
Like a military press?
Nope its similar to standing shoulder press. The body stays still and only the arms are moving the weight. Really basic lift.
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I know my body and i know my delts grow super fast i used to work rear delts and they used to start to overpower my tris
I Dont want that look... plus i feel them plenty on back day
this
man they say you one strong mofo but I have never seen your pics, do you got some recent ones to post? (im curious no homo)
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I know my body and i know my delts grow super fast i used to work rear delts and they used to start to overpower my tris
I Dont want that look... plus i feel them plenty on back day
Wish I had that "problem" ;D
Without a back double bicep picture I can't judge about your (dis)balance, but something I do notice in general is that some guys look wide in this pose, but it's actually their thick rear delts who overpower their back development. Roellie is the first person who comes to my mind with this issue.
(http://www.bodybuilding.com/contest_media/14011/117862/d/img_24101273364520.jpg)
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leg extension 3x
single leg press2x
front squat2x
hack squat2x
kneeling leg curl2x
db rdl 2x
single leg curl1x
step ups from 18 inch box
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Like a military press?
Nope its similar to standing shoulder press. The body stays still and only the arms are moving the weight. Really basic lift.
so its standing military presses.. thats a lot of weight for that exercise and reps...
impressive
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Gonna put up yesterday's shoulder routine for laughs:
I get a 50 pound straight barbell. I do 4 sets of military presses and 4 sets where I switch up my grip and work the front delts. I go very slow and do a lot of pausing in the middle to get a nice burn. Then I go on the hammer strength for back delts, I put 25 pound weights on and do 4 sets on each arm, go very slowly and holding and squeeezing at the apex to get the most of the weight. lol I'm a 145 lb natural bodybuilder watch out kai and wolf I has u in my crosshairz
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BACK:
Deadz
Corner T-bar rows
Seated rows
Wide pull downs
CG pulldowns
one arm row
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Wish I had that "problem" ;D
Without a back double bicep picture I can't judge about your (dis)balance, but something I do notice in general is that some guys look wide in this pose, but it's actually their thick rear delts who overpower their back development. Roellie is the first person who comes to my mind with this issue.
(http://www.bodybuilding.com/contest_media/14011/117862/d/img_24101273364520.jpg)
i didnt say it overpowers the back .. Im saying for me if worked directly too much it sticks out and starts t compete with my tri
see
king kamali
rhul
nasser to some point
and jay has that square look
i dont like that look
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so its standing military presses.. thats a lot of weight for that exercise and reps...
impressive
No its similar to a standing shoulder press. The body is stiff only the arms move the weight. The bar does not go below my head.
This is a standing military press.
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this
man they say you one strong mofo but I have never seen your pics, do you got some recent ones to post? (im curious no homo)
stop posting recent pics here years ago.... and wont be doing so again old pics that are here already fine.. basically i look like this but now bigger slightly better hardness with rounder muscle
(http://i6.photobucket.com/albums/y225/lucas78/3e1a632c.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/5cf59bb4.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/20042009018-1.jpg)
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No its similar to a standing shoulder press. The body is stiff only the arms move the weight. The bar does not go below my head.
This is a standing military press.
ok so its from the top of your head to lockout
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stop posting recent pics here years ago.... and wont be doing so again old pics that are here already fine.. basically i look like this but now bigger slightly better hardness with rounder muscle
(http://i6.photobucket.com/albums/y225/lucas78/3e1a632c.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/5cf59bb4.jpg)
(http://i6.photobucket.com/albums/y225/lucas78/20042009018-1.jpg)
very good, stats in those pics?
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i didnt say it overpowers the back .. Im saying for me if worked directly too much it sticks out and starts t compete with my tri
see
king kamali
rhul
nasser to some point
and jay has that square look
i dont like that look
I know, but if I were you I would not worry about the delt/tri balance but rather your bi/tri balance, however it's up to you which look to prefer.
I agree that those mentioned pro's have weird delts, Jay excluded. When I saw him in person I noticed that his delts hung a bit.
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very good, stats in those pics?
those pics are4- 6 yrs old
i was about 207 - 210 5ft 11
in person i look nothing like i weigh
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I know, but if I were you I would not worry about the delt/tri balance but rather your bi/tri balance, however it's up to you which look to prefer.
I agree that those mentioned pro's have weird delts, Jay excluded. When I saw him in person I noticed that his delts hung a bit.
my bi tri balance is ok... im ok with it
like i said my delts grow super fast, im not a bber so technically Im not really fussed about rear delts its not ill be hitting a rear double back bicep pose at anytime in my life.. so why go for that square look
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my bi tri balance is ok... im ok with it
like i said my delts grow super fast, im not a bber so technically Im not really fussed about rear delts its not ill be hitting a rear double back bicep pose at anytime in my life.. so why go for that square look
Man, you have way better genetics than the average getbigger (damn, that includes me). Square or round, you should do a contest, at least once.
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Man, you have way better genetics than the average getbigger (damn, that includes me). Square or round, you should do a contest, at least once.
thanks man but i love to lift ... i have no desire to b on a stage in underwear flexing...
plus there is no way i could eat like a bber.... or diet.... and neither could i do the other stuff required...
im happy to be healthy being strong and to lift
thats it.
im glad you see what i was trying to say about that square delt look ... i think delts above everything can ruin a physique
if overdeveloped
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Barbell rows
135 x 10
185 x 10
225 x 5
Rack pull
225 x 10
275 x 7
135 x 15 or so
(already did deadlifts this week, just messing around)
Pullups
About 7-8 at a time stopped when i got to 30 or so
Simultaneous DB curls
25 x 10
30 x 10
35 x 10
40 x 8
25 x 13
That's what I did yesterday anyway.
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Barbell rows
135 x 10
185 x 10
225 x 5
Rack pull
225 x 10
275 x 7
135 x 15 or so
(already did deadlifts this week, just messing around)
Pullups
About 7-8 at a time stopped when i got to 30 or so
Simultaneous DB curls
25 x 10
30 x 10
35 x 10
40 x 8
25 x 13
That's what I did yesterday anyway.
do you get better gains doing bi curls together rather that alternate?
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My arms are like 16 inches and haven't grown in years.
I do them together because I don't see the point of doing them separately. Maybe you can lift a little more weight but that's just because you can concentrate on the arm better. Does it translate into bigger arms? More soreness? Bigger pump? I don't think so. Plus it takes like half the time to do a set.
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My arms are like 16 inches and haven't grown in years.
I do them together because I don't see the point of doing them separately. Maybe you can lift a little more weight but that's just because you can concentrate on the arm better. Does it translate into bigger arms? More soreness? Bigger pump? I don't think so. Plus it takes like half the time to do a set.
ok ill it try your way tomorrow for variety
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Local hero, most people are too quick to jump right into their programs without really warming up correctly or long enough then complain of shoulder injuries. They do a couple of sets of internal/external (if that) and call it good with out realizing that fireing deep sub-scap is just as important to shoulder/labral health as well.
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You guys doing dozens of sets are nuts.
Back'n'bi's today was:
Pullups x 35 or so, I lost count
BB rows 4x10-6
EZ curls 3x12-6
Took 15 minutes, bugger wasting any more time than that.
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those pics are4- 6 yrs old
i was about 207 - 210 5ft 11
in person i look nothing like i weigh
6 years old???
lol!!
i see a 94 or 95 opel/vauxhaul astra......a station even... hahaha..
and a cheap sharp 21" color tv from the stone age!
6 years ago was 2005 man.... ;D
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You guys doing dozens of sets are nuts.
Back'n'bi's today was:
Pullups x 35 or so, I lost count
BB rows 4x10-6
EZ curls 3x12-6
Took 15 minutes, bugger wasting any more time than that.
:D it seems we train alike
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6 years old???
lol!!
i see a 94 or 95 opel/vauxhaul astra......a station even... hahaha..
and a cheap sharp 21" color tv from the stone age!
6 years ago was 2005 man.... ;D
outside my gym...
and my friends apartment...
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Training chest and bi's. Then taking an hour break before I hit the trail and run 5 miles. Training to be in shape not pose in a speedo.
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Overdo it much?
Tell that to my huge chest and thick, juicy porterhouse steak pecs.
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those pics are4- 6 yrs old
i was about 207 - 210 5ft 11
in person i look nothing like i weigh
And in real life u look 250, thick.
Throw up some new pics.
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Tell that to my huge chest and thick, juicy porterhouse steak pecs.
(http://i53.tinypic.com/dy1un6.gif)
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Does Bradi works out, or is he only in the gym to spot brunettes with glorious glutes?
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Off today, tomorrow legz
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arms.
biceps.
4 sets seated dumbel curls 12-10-8-5
3 sets cable curls with a straight bar + a "dropset" 12-10-8-whocares
3 sets hammer curls across the body, one arm at a time. 10-6-5
tris
pushdowns 3 sets 12-10-6
french presses 3 sets 10-10-10
2 sets close grip presses...felt like shit did only 2 sets. 10-4
3 sets dumbel extensions, one arm at a time. 10-10-10
forearms,,
some abs.
My arms are bigger than "big" dan hill's thats for sure.
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arms.
biceps.
4 sets seated dumbel curls 12-10-8-5
3 sets cable curls with a straight bar + a "dropset" 12-10-8-whocares
3 sets hammer curls across the body, one arm at a time. 10-6-5
tris
pushdowns 3 sets 12-10-6
french presses 3 sets 10-10-10
2 sets close grip presses...felt like shit did only 2 sets. 10-4
3 sets dumbel extensions, one arm at a time. 10-10-10
forearms,,
some abs.
My arms are bigger than "big" dan hill's thats for sure.
french presses 3 sets 10-10-10
AT FIRST GLANCE I COULD'VE SWORN I READ "FRENCH PUSSIES"
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french presses 3 sets 10-10-10
AT FIRST GLANCE I COULD'VE SWORN I READ "FRENCH PUSSIES"
;D