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Donny
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« Reply #800 on: January 28, 2013, 09:09:29 PM »

yeah it does, they don't drink water either - lazy little shits
ha ha..love them  Grin
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« Reply #801 on: January 28, 2013, 09:15:04 PM »

so i will have to love you and leave you my friends...itīs bed time here. I will visit Australia...one Day.
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« Reply #802 on: January 28, 2013, 09:36:16 PM »

does the gum leaves make them high?
Yes it does.  We have birds here also that drink some nector and get drunk and then fall out of trees. 
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« Reply #803 on: January 29, 2013, 01:51:14 AM »

Just saw this link concerning the massive internet, atm, phone outage north queensland experienced over the long weekened.  Unbelieveable that people in emergency floods couldn't even call for help because triple O wasn't working. 

http://au.finance.yahoo.com/news/telstra-sorry-north-qld-outage-232103041.html
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« Reply #804 on: January 29, 2013, 06:49:45 AM »

Just saw this link concerning the massive internet, atm, phone outage north queensland experienced over the long weekened.  Unbelieveable that people in emergency floods couldn't even call for help because triple O wasn't working. 

http://au.finance.yahoo.com/news/telstra-sorry-north-qld-outage-232103041.html
really terrible conditions, the weather around the globe in the last few years is really changing for the worst. keep safe Karen...
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« Reply #805 on: January 29, 2013, 07:02:06 AM »

so back today::
as always 10 mins skipping untill i get a light sweat on, 1 min jump rope. 30 secs break till i reach 10 mins.
ABS: Reverse crunch 3x to failure Superset with
Crunches(feet in the air) 3x to failure i will throw in a few twisting..i really do not train my obliques so much.

Sternum chins 3x max
Barbell rows 4x10
Barbell Rows underhand grip 4x10
Deadlifts 4x10
DB shrugs 3x12-15(after the Deads i like to isolate the traps with shrugs)

I might do a couple of sets of DB pullovers depending how it goes...
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« Reply #806 on: January 29, 2013, 10:05:40 AM »

so back today::
as always 10 mins skipping untill i get a light sweat on, 1 min jump rope. 30 secs break till i reach 10 mins.
ABS: Reverse crunch 3x to failure Superset with
Crunches(feet in the air) 3x to failure i will throw in a few twisting..i really do not train my obliques so much.

Sternum chins 3x max
Barbell rows 4x10
Barbell Rows underhand grip 4x10
Deadlifts 4x10
DB shrugs 3x12-15(after the Deads i like to isolate the traps with shrugs)

I might do a couple of sets of DB pullovers depending how it goes...
NICE,,,,CLASSIC POWER WORKOUT,,,I LIKE PULLDOWNS.LOTS OF ROWS CABLE,BENT OVER,TBAR ...
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« Reply #807 on: January 29, 2013, 10:22:17 AM »

this workout really hits my back hard from traps to erectors....simple and effective.
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« Reply #808 on: January 29, 2013, 10:24:08 AM »

this workout really hits my back hard from traps to erectors....simple and effective.
[/quote
COOL...I LIKE WEIGHTED HYPERS DO THEM EVRY WORKOUT,,,
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Donny
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« Reply #809 on: January 29, 2013, 10:35:01 AM »

this workout really hits my back hard from traps to erectors....simple and effective.
[/quote
COOL...I LIKE WEIGHTED HYPERS DO THEM EVRY WORKOUT,,,
I like them too but i am on the move a lot during the day and i travel from school sport hall to another hall. The club uses school sport halls for diffrent sports and martial arts. when i am in the main building of the club i can use machines and cardio equipment but trouble is i canīt during working hours and afterwards if i train i do not get peace to train because you are always asked things. I got my own equipment a while back when i worked in security and did a lot of nights. I then worked for a private firm doing private functions and fashion shows and such..was fun but point is i have always liked to train when i like and control my time and not have to work around anything.
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« Reply #810 on: January 29, 2013, 11:24:05 AM »

I liked this video...
http://www.youtube.com/watch?v=Z07n2dGlRtk&list=PL85DCAFCEE3AE2D11
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« Reply #811 on: January 29, 2013, 01:47:07 PM »

Chest/abs

4 sets of 30 degree incline bb presses 20-8 reps (1/2 pyramid)
4 sets of flat bb press 12-8 reps (1/2 pyramid)
4 (super)sets vbar dips/db pullovers (to failure)

4 (super)sets of leg raises/incline crunches 25 reps

30 min recumbent bike steady state cardio
15 mins HIT jump rope intervals
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« Reply #812 on: January 29, 2013, 02:04:35 PM »

Chest/abs

4 sets of 30 degree incline bb presses 20-8 reps (1/2 pyramid)
4 sets of flat bb press 12-8 reps (1/2 pyramid)
4 (super)sets vbar dips/db pullovers (to failure)

4 (super)sets of leg raises/incline crunches 25 reps

30 min recumbent bike steady state cardio
15 mins HIT jump rope intervals
nice,,,,
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Donny
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« Reply #813 on: January 29, 2013, 02:35:56 PM »

Chest/abs

4 sets of 30 degree incline bb presses 20-8 reps (1/2 pyramid)
4 sets of flat bb press 12-8 reps (1/2 pyramid)
4 (super)sets vbar dips/db pullovers (to failure)

4 (super)sets of leg raises/incline crunches 25 reps

30 min recumbent bike steady state cardio
15 mins HIT jump rope intervals
i like the superset of V bar dips and pullovers...intense.  your cardio is very hard too.. 30 mins then 15 mins HIT jumping rope..a real pro. nice intensity because i have always believed that Bodybuilders should also be cardio fit and be ..yes athletic and not so big that you canīt function normally. Frank Zane... a man who brought zen to Bodybuilding.
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« Reply #814 on: January 29, 2013, 02:44:34 PM »

I am a firm believer in combining zen and Bodybuilding. I take this too from my Martial Arts background but i like Frank Zanes Intelligence and philosophy
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« Reply #815 on: January 29, 2013, 04:57:07 PM »

I am a firm believer in combining zen and Bodybuilding. I take this too from my Martial Arts background but i like Frank Zanes Intelligence and philosophy
i love zane's approach,and ways as well,,he knew how to pose to his strenghts ,today guys hit a few most muscular's and arm poses wave to crowd to bring it on then more of the same poses.for a big man dorian yates has some cool poses and transitions ,,he stomped his leg down on rear poses and front arm pose turned his calf out looked like a ham hanging off shin,,,,back to zane great quote 'my body is a piece of clay and as a sculptor dumbell and barbells are the chisel's...
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« Reply #816 on: January 29, 2013, 05:17:32 PM »

FRANK ZANE
http://www.youtube.com/watch?v=vfxqRpu_YoI
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« Reply #817 on: January 29, 2013, 06:10:46 PM »

that wasn't even his best...
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« Reply #818 on: January 29, 2013, 06:23:44 PM »

i like the superset of V bar dips and pullovers...intense.  your cardio is very hard too.. 30 mins then 15 mins HIT jumping rope..a real pro. nice intensity because i have always believed that Bodybuilders should also be cardio fit and be ..yes athletic and not so big that you canīt function normally. Frank Zane... a man who brought zen to Bodybuilding.

Thanks! Super sets are a great way to jack intensity, especially when training alone. The cardio IMO is not that hard as I use the 30 mins on the bike to essentially warm up the lower half.
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« Reply #819 on: January 29, 2013, 07:42:06 PM »

Thanks! Super sets are a great way to jack intensity, especially when training alone. The cardio IMO is not that hard as I use the 30 mins on the bike to essentially warm up the lower half.
I like to train very fast and supersets i like.. i do them for antagonistic muscles or i just train the same muscle Pre-exhaust style which i really like for legs.
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« Reply #820 on: January 29, 2013, 08:26:35 PM »

ok, my friend donny asked me to state some examples for arm training, so here i am.

firstly, dont be affraid of overtraining them, even as a natural.

how would you know where the limit is if you didnt try to go full out on them.

ok, first, this one isnt training per se, but do pump them up randomly at home, by flexing, by whatever means necesary.
this helps developing a good feeling to squeeze the muscle, may increase definition(arnold believed so,and i do too btw), and for me,it increased vascularity over time.

second:
traiing back and benchpress is not an arm training.i believe in training arms on their own, a just arms day.i think its better than doing couple half assed sets of arms after benchpress.

i train 1 bodypart at a time,except legs as a whole and arm as a whole on 1day each.

yes, if you destroy your triceps today, your bench or shoulder press will suffer the day after, but this doesnt matter,it will not stop growth.
another thing is to smartly work around intererence of muscle groups.something like day1 chest,day2 leg2,day 3 arms, day4 off, day 5 back, day 6 back.
i dont have particular training plan, i just train the mscle that feels fresh on that particular day, at times im horribly off, but so what.

now, if youre on say back day, do a couple pump sets for triceps anyway.

if youre on chest day, do some biceps sets anyway.

after legs workout, pump your arms up, couple sets to get some bloodflow into them.

now on the arms day itself, do something like this:

-properly warm up

-no cheating on movement, no swinging, except maybe for the last reps on some sets.otherwise stay strict in form.

-do double the amount of sets for triceps compared to biceps.

-dont forget to hit the brachialis muscle, best is reverse grip sz bar curls and hammer curls with dumbells.this will absolutely add either size of definition to the arms, whichever happens,its positive.

-the best exercise for triceps bar none,imho, are french press,resp skullcrushers.do the skullcrushers on INCLINE bench, some 20-30 degree angle, and contrary to what a personal trainer homo would say, do not keep the elbows as close as possible, make yourself comfortable.
use a close grip with sz bar, but keep the elbows outward,not close.
why.this will enable you to use more weight than on flat bench, and put LESS stress on the joints.try and see for yourselves.

-close grip bench press,i dont believe in this exercise.

-dips, these are good.however, theres different forms, if you lean forward, youll rather hit the chest, make sure to be dead straight during all the movement and keep both elbows tightly pressed to your ribs.dont go all the way down, the further down you go on those,the more youll hit the chest muscle.

-dumbell kickbacks are a joke, dont waste your time on those.

-dumbell overhead press is suboptimal,dont waste time on this.

-cable exercises, theyre good, use 1 arm, stand close to the tower,use full range, always always elbow tight to the ribs,and when the 1arm cant do full range anymore, help out with the other for some extra reps.then ofc exchange arms.
always use full motion.
dont lock out the elbows,on none of the exercises.

2arm movements on cable are also good, no doubt.pick your grip and tool you feel comfy with.

now, brachialis ive covered.hammer curls,reverse grip sz curls theres noting to add there.

now for biceps, for sinbgle arm dumbell curls, lock the shoulder out forward,let the whole arm hang, never strectch it fully out, just barely full and use maximum range.

also, for standing curls with bar,sz or olympic bar is choice of preference, always pull back the shoulders all the way,like for benchpress and keep them back firmly, now curl,all the way down.

some 10 sets biceps and 20 for triceps will do.

not every set must be to total failure, alternate between easy weight sets and heavby ones.
as for repetition ranges, try bit of everything betwen 6 and up to 20.

the above is precisely what i do and this has given me the best results in all those years.

ps, be fast paced, in general,on any muscle.not much talking and chitchat on iphone.when you can breathe after previous set, you can train again.

hope this helps Cool
<thank you..very sound advice. I love to hear diffrent aproaches to training and if i can learn a small piece from what i read i will make gains.
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« Reply #821 on: January 29, 2013, 08:28:24 PM »

good stuff galineko,,,,,donny knows i like forearms and balance top to bottom tri down on arms,,,old skool side chest too,,,,


* IMG1691.jpg (37.97 KB, 288x384 - viewed 66 times.)

* IMG1714.jpg (26.15 KB, 252x253 - viewed 63 times.)
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Donny
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« Reply #822 on: January 29, 2013, 08:37:06 PM »

I have small joints and hands... my upper arms are strong but i really suffer with my small hands and wrists
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« Reply #823 on: January 29, 2013, 08:39:03 PM »

I have small joints and hands... my upper arms are strong but i really suffer with my small hands and wrists
i loved the way arnold hit his side chest and nubret/ferrigno..
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Donny
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« Reply #824 on: January 29, 2013, 08:40:33 PM »

Deadlifting and shrugs hit my lower arms hard... like anyone but i really have to concentrate and only use straps when i am very fatigued.
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