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jpm101
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« Reply #2750 on: July 10, 2013, 09:18:07 AM »

When shrugging with a extra wide grip (closer to the inside collars) you are getting more of a stretch on the traps, affecting development from a different angle. As when Olympic lifters grip for the snatch, most of the whole diamond shapes traps are affected. Even a grip, where the hands are very close together (almost touching) might be include in a serious trap routine.

One of the better trap mass building movements are power cleans and Hi-pulls, which also affect the whole of the shoulder girdle. Including the rear delts strongly.  Don't have to use massive weight & low reps. The normal BB'ing rep protocol of 8-12 can work extremely well for size and strength. Check out the development of Olympic lifters and thebenefits of these pulls for thick and powerful traps.

Trap bars are very good. Trap bars place the thumbs forward, giving a more natural grip, andreduice tension on the wrist/forearms. DB's, when doing shrugs, will tend to rub against the side of the leg when moving into heavier weight.

The upright row is a favorite exercise for me. Guy's will have problems with it, if raising the bar out and away from the body, giving extra stress on the wrist, elbow and shoulder joints. Try keeping the bar close (almost touching) to the body at all times. Suggest a EZ bar, there are different angles to EZ bars depending on the company who made them.   One arm DB upright rows are exceptional, usually bracing the free arm onto something. Wider the upward arc hits the delts very well also.   Good Luck.
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« Reply #2751 on: July 10, 2013, 09:21:44 AM »

NICE,,,
I Keep it pretty simple Steve...just decided to do curls and extensions first then squats...the squats and stiff Deads felt very good although on my run i felt tired in the lower back area. Still being the Zulu Warrior i am... i finished the run.. Grin
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« Reply #2752 on: July 10, 2013, 09:23:43 AM »

Wife just brought some nice cream and Jammy cakes back...just eating a Calorie Bomb right now with my Coffee... Grin oh well....
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« Reply #2753 on: July 10, 2013, 09:33:35 AM »

 Tongue


* 015.jpg (10.91 KB, 102x102 - viewed 105 times.)
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wild willie
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« Reply #2754 on: July 10, 2013, 09:36:18 AM »

Wife just brought some nice cream and Jammy cakes back...just eating a Calorie Bomb right now with my Coffee... Grin oh well....
LOL!!!!!


SOMETIMES YOU HAVE TO ENJOY A TREAT OR TWO!!!
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« Reply #2755 on: July 10, 2013, 09:38:37 AM »

LOL!!!!!


SOMETIMES YOU HAVE TO ENJOY A TREAT OR TWO!!!
well i am not a Pro Bodybuilder or anything and i do a fair bit of cardio and together with my split...itīs enough to stay in shape....
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« Reply #2756 on: July 10, 2013, 10:44:52 AM »

a good web site...
http://www.davidgentle.com/articles/weights/dumbbells.htm
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« Reply #2757 on: July 10, 2013, 07:57:25 PM »

back
pullups x3 12-15
tbar row under hand grip 2 plates x12,3 plates x10/3 plates x10
hammer pulldown x3
low cable row 180x10,195 x10,200x10
standup pulldown/pullover good stretch finish stand slight bend at waist bar a bit shoulder level then pull to hips x3x10 reps

weighted hypers x3 x12 45 lb plate

bi's premade curl bar widest grip 60 x12/80x10/80x10
inc db curl 30x10/35x10,40x8
seated padded curl x3 closer grip



abs crunches sets 30x3/side leg lift 12 per side x2


* IMG3441.jpg (26.2 KB, 243x323 - viewed 81 times.)
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« Reply #2758 on: July 10, 2013, 08:19:07 PM »

Nice. Looking diesel.

No homo.
thank u means a lot,,'no homo'
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« Reply #2759 on: July 10, 2013, 08:41:18 PM »

back

Steve,

We are in sync today. I also worked back.

Weight 204, guess yesterday was a fluke.

I had a busy day today. Maybe this is why I was a little tired when I arrived at the gym. Anyway, my workout was not as inspired as it was yesterday.

Hammer front lat pull downs, 5X15-8 @ 140-260
Nautilus rowing back, 4X12-8 @ 120-160
Hammer low row, 3X12-8 @ 130-200
Nautilus reverse grip pull downs. 2X12-8 @ 131-145 (Pooped out on this one)
Hammer one arm rows, 3X12-8 @ 55-75
Cable straight arm pull downs, 2X12-10 @ 91-104

Not my best, but the best I could do today.

I went crazy working legs yesterday because they are majorly sore today. I shutter to thing how they are going to feel tomorrow.
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« Reply #2760 on: July 11, 2013, 12:07:57 AM »

back
pullups x3 12-15
tbar row under hand grip 2 plates x12,3 plates x10/3 plates x10
hammer pulldown x3
low cable row 180x10,195 x10,200x10
standup pulldown/pullover good stretch finish stand slight bend at waist bar a bit shoulder level then pull to hips x3x10 reps

weighted hypers x3 x12 45 lb plate

bi's premade curl bar widest grip 60 x12/80x10/80x10
inc db curl 30x10/35x10,40x8
seated padded curl x3 closer grip



abs crunches sets 30x3/side leg lift 12 per side x2
Looking great, as always Steve. 
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« Reply #2761 on: July 11, 2013, 12:09:10 AM »

canīt beat a good German Pils.... Grin
I bet they are huge.   Grin
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« Reply #2762 on: July 11, 2013, 03:25:18 AM »

I bet they are huge.   Grin
yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... Grin truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... Wink and stop eating Cake like i did yesterday...LOL
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« Reply #2763 on: July 11, 2013, 03:38:58 AM »

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... Grin truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... Wink and stop eating Cake like i did yesterday...LOL
Yes and don't forget to give them squats and walking lunges too.  That works the glutes and builds them better than any butt machine.  But for a tight ass its going low in bodyfat, while building up the muscle.  Cake is okay occasionally.  I am sure you burned it off Donny.  Tongue
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« Reply #2764 on: July 11, 2013, 09:03:35 AM »

tonight's back workout:


db rows    3 sets

machine assisted pull ups   3 sets

techno gym machine pulldowns  3 sets

partial deadlifts   3 sets
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« Reply #2765 on: July 11, 2013, 09:31:10 AM »

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... Grin truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... Wink and stop eating Cake like i did yesterday...LOL

Cheryl, who is one of the trainers are the gym was showing a fellow how to do a type of lunge. Using a piece of equipment much like a Smith squat rack, she had him stand on a box which is about 18" high. With light weight on the bar he stepped back with one leg on the floor into a low lung like position and then back up on the box, alternating legs. When I talked to him he said he could feel it everywhere in his quads, hams, butt, and abs. Anyone ever tried these?
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« Reply #2766 on: July 11, 2013, 09:32:40 AM »

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... Grin truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... Wink and stop eating Cake like i did yesterday...LOL

My butt is flat. Do I need to eat cake Donny? Grin
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« Reply #2767 on: July 11, 2013, 10:30:41 AM »

My butt is flat. Do I need to eat cake Donny? Grin
I'LL GIVE U SOME OF MINE 'NO HOMO' Kiss,, Cheesy
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« Reply #2768 on: July 11, 2013, 10:51:07 AM »

Yes and don't forget to give them squats and walking lunges too.  That works the glutes and builds them better than any butt machine.  But for a tight ass its going low in bodyfat, while building up the muscle.  Cake is okay occasionally.  I am sure you burned it off Donny.  Tongue
well Steve is the Lunge King on here...but you are correct Karen they work great.. in the Smith machine too. I suppose i am lucky that i have always had nice tight full buns...even without Squats. Today was a good Day. We have a Girl who is partially blind and was talking to me today as i was helping her. She said , i know you from your Red Polo Shirt and my White Long sleeves i have underneath..  she can only see the Red and White clearly and knows itīs me.... Grin also said i hear your Scottish Accent too. Such a sweet Girl. other Trainers just wear red but i wear a Long sleeve White t Shirt underneath because of my Tattoos...
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« Reply #2769 on: July 11, 2013, 10:58:49 AM »

so i trained shoulders...

seated back rested Dumbbell press (Hammer Grip) 5x10
seated side laterals 4x12
bent over laterals 4x12
Dumbbell shrugs 3x15

straight sets today as i was being lazy... Grin later at work i threw in a few sets of seated machine press and machine side delt raises just to finish it off...bit of ab training and that was that... i have a brutally hard Job.... Cheesy
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« Reply #2770 on: July 11, 2013, 01:06:23 PM »

I'LL GIVE U SOME OF MINE 'NO HOMO' Kiss,, Cheesy

Thanks for the offer Steve (no homo), but all the fun is in trying to build a bubble butt on my own. Can't wait until I can get back to doing lunges again....I need to work on my balance now that my knee has stopped hurting.  Grin
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« Reply #2771 on: July 11, 2013, 01:50:16 PM »

Thanks for the offer Steve (no homo), but all the fun is in trying to build a bubble butt on my own. Can't wait until I can get back to doing lunges again....I need to work on my balance now that my knee has stopped hurting.  Grin
do them in the Smith machine then no Need to Balance... do a full set each leg then swap over.
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« Reply #2772 on: July 11, 2013, 02:48:33 PM »

do them in the Smith machine then no Need to Balance... do a full set each leg then swap over.
I like them on smith do them all the time...
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« Reply #2773 on: July 11, 2013, 02:52:59 PM »

I like them on smith do them all the time...

I am going to give these a try on Saturday when I do my next leg workout.
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« Reply #2774 on: July 11, 2013, 03:43:02 PM »

I am going to give these a try on Saturday when I do my next leg workout.
i like them better than traditional lunges. you can concentrate more on the muscles.
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