EYE OF THE TIGER

[Overload]

Good stuff!

Wrist curls always destroyed my wrists, but i have bad wrists from years of kick boxing.

My forearms improved the most from ditching straps and gloves...Chalk only.

Farmers walks are great for hand strength. Those gripper things always make my hands cramp up so i don't use them anymore.

[slaveboy1980]

yeah i think you two are right,my wrists dont like them. so im gonna drop them and just stick with one arm reverse cable curls and 'pinwheel curls'.

i have had forearm and bicep insertion problems lately. cant do straight bar curls anymore...(fav bicep exercise) and forearms/bicep insertion at the elbow feel unstable when im doing db presses.

[MisterMagoo]

i gave up on straight bar curls for serious bicep work a while ago. periodically i try again, but it never works.

if you like the "feel" of it, do simultaneous DB curls with your palms facing up the entire time. i find it works far better.

[Overload]

yeah i think you two are right,my wrists dont like them. so im gonna drop them and just stick with one arm reverse cable curls and 'pinwheel curls'.

i have had forearm and bicep insertion problems lately. cant do straight bar curls anymore...(fav bicep exercise) and forearms/bicep insertion at the elbow feel unstable when im doing db presses.

My arms have always shaken like a mofo when i bench heavy, it looks scary on video, but i've done this for 10+ years and haven't hurt myself yet...lol

My elbows always feel unstable during heavy benching. the only thing that helped was HEAVY hammer curls, but they didn't help that much.

i don't train arms anymore and i can't tell much of a difference.

Magoo has a good idea, those DB curls with the palms up the entire time always fried my biceps. i have most of my trainers do these.

[slaveboy1980]

incline db press 3x7 57kg (deep and controlled...)
smith machine shoulder press 3x5-6 115kg (felt heavy...i done 130 kg for 5-6 reps at my strongest..so thats my goal to get back to that weight again)
skullcrushers 3x8 67kg (may have to switch to hammer grip db extensions instead....because elbows are starting to feel abit weird..)
chins 3x6 bw+30kg (dominated these)
db rows 3x8 63kg (very strict and controlled.....no coleman db rows  )

duration: 65min

comments: incline db press is a great chest movement..only problem with dbs is progression=sometimes you have to make bigger jumps than you want because you have fixed weight dbs. the shoulder press felt heavy as shit, not happy with that. other than that it was an ok workout, weights are moving up at a steady pace, sometimes i have to hold myself back so i dont make too big weight increases.

[thewickedtruth]

bigass workout man..strong too! does your elbow feel funky often or was that a one time thing during skull crushers?

[MisterMagoo]

skullcrushers screwed up my elbows for a while. i found the best replacement was incline close-grip bench.

[_bruce_]

Good job SB - how long did it take you to work up to these strength levels?

[greg2112]

Good workouts.  POWERBUILDING.

[slaveboy1980]

deadlifts 3x5 210kg (was just gonna do 2x5...but did 3x5 instead...)
leg press 3x15 380kg
lying leg curl 3x8 70kg
calf raises in leg press machine 3x8 290kg 1x16 230kg
ez-bar curls 3x8 67kg (this movement is not as good as straight bar curls for bicep development...but doesnt stress elbows as much as straight bar curls do....)
reverse one arm cable curls 3x11-12 25kg

duration: 75min

comment: weights moving up so im happy about that..but im just regaining strength so its not like im lifting weights i have never done before.
---------------------
this is what i will be doing next couple of months.

A1
bench press 3x3-5
incline db press 2x6-10
chins 3x4-6
shoulder press in standing calf machine 3x6-8
db rows 3x6-10
close grip bench press 3x6-8

B1
Squat 3x3-5
one legged leg press 2x12-15
glute ham raise 3x6-10
lying leg curls 2x6-8
standing calf raises with db 3x5-8 1x12-15
preacher curl machine 3x6-8
pinwheel curls 2x6-8

A2
bench press 3x3-5
incline smith machine press 2x6-10
machine rows 3x5-8
db shoulder press 3x6-8
v-grip pulldowns 3x6-10
lying db hammer grip tricep extensions 3x6-8

B2
deadlifts 2x5
bulgarian split squats with db 4x8-15
pullthroughs  2x8-10
calf raises in a leg press machine 3x5-8 + 1x12-15
romanian deadlift 1x5
ez-bar curls 3x6-8
one arm reverse cable curls 2x8-12

----------------------
at the end of the workouts ill superset cable crunches and hyperextensions


workouts will probably take 90min or so. will be training 3 days a week.  tue-thu-sat .

[Overload]

Looks solid!


What is this? "shoulder press in standing calf machine 3x6-8"

[slaveboy1980]

Looks solid!


What is this? "shoulder press in standing calf machine 3x6-8"

well, it suits me..but maybe the routine looks a bit odd 

as for shoulder press in standing calf machine...i simply use the standing calf raise machine ,grab the shoulder pads and press them up. i do these instead of standing barbell presses.

[Overload]

well, it suits me..but maybe the routine looks a bit odd 

as for shoulder press in standing calf machine...i simply use the standing calf raise machine ,grab the shoulder pads and press them up. i do these instead of standing barbell presses.

I like it, sometimes the "odd" things work really well.

Never seen anyone do that in all my years, i'm going to give it a try.

[slaveboy1980]

bench press 3x5 150kg (not benched in several months time....so have to work on technique)
incline db press 2x8 57kg
chins 3x5 bw+40kg (probably my fav exercise..always loved doing chins..specially with an underhand grip..gives the biceps a good workout too)
shoulder press in standing calf machine 3x6-7 110kg
db rows 3x8 67kg (pull towards the hip and really contract in the top position...slow and controlled)
close grip bench press 3x6 125kg

comment: good workout. took me about 75min.

been reading alot about the sheiko routines, but im not gonna make the newbie mistake and change routines all the time. so im gonna stick with what im doing for 2-3months..then ill probably try one of the sheiko routines (=powerlifting routine), just to try something different.

[MisterMagoo]

that's pretty nuts on the chins, dude.

[slaveboy1980]

deadlifts 2x5  220kg
bulgarian split squats with db 4x10  32kg dbs.. new exercise, balance sucked, brutal weakness.
pullthroughs  2x10  33kg once again, have to work on technique
calf raises in a leg press machine 3x6 300kg  1x15 240kg
romanian deadlift 1x5 180kg
ez-bar curls 3x6 72kg 
one arm reverse cable curls 1x14-15 25kg

duration: 80min.

comments: maybe will add something more for quads...not sure what. deadlifts felt light. weights just flew up from the floor.

my training log sucks, im just too lazy to update it regularly or write anything interesting.

[MisterMagoo]

you should also convert to pounds like a NORMAL person, ya euro bastard. 

excellent lifting though. i'm not sure if i've said this before, but i really had you pegged for a non-lifting troll initially, and i'm glad to find out just how wrong i was!

[Overload]

Where you at?

Been M.I.A. for a few weeks!

[slaveboy1980]

new routine. workout 3 days a week. wed is my leg day, and then i have two upper days whenever i feel like it. usually monday and friday.

my lower body training is just 'maintainence' training these days. as i dont really want bigger or stronger legs. (lazy too  )

[slaveboy1980]

mon-upper body
wed-lower body (maintainence)
thur or fri- upper

upper body:
bench press (light) 3x8 130kg (mondays heavy)
pulldowns behind the neck 3x12 93kg
standing barbell press (shoulders) 3x5 95kg
cable rows 3x6-8 113kg
concentration curls 3x8-12 25kg db
lying db triceps ext 3x6-8 28kg db

[PANDAEMONIUM]

Awesome lifting, SB.  It'd be nice to see what you look like one of these days   But no prob either way...I used to thrive on the thought that people on here thought I was some 150 lb twink

[BFP]

that's pretty nuts on the chins, dude.

Surely you could think of a better way to word this?!?  LOL Zach!

Jason