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
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 withCrunches(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 maxBarbell rows 4x10Barbell Rows underhand grip 4x10Deadlifts 4x10DB 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...
this workout really hits my back hard from traps to erectors....simple and effective. [/quoteCOOL...I LIKE WEIGHTED HYPERS DO THEM EVRY WORKOUT,,,
Quote from: Donny on January 29, 2013, 09:22:17 AMthis workout really hits my back hard from traps to erectors....simple and effective. [/quoteCOOL...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.
Chest/abs4 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 reps30 min recumbent bike steady state cardio15 mins HIT jump rope intervals
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
FRANK ZANE
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.
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
I have small joints and hands... my upper arms are strong but i really suffer with my small hands and wrists
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.
i use straps to shrug and heavy back work,,,thats why i throw forearms workouts in ,,i like training them tho,,
well you got great lower arms like mike mentzer or chuck sipes..power is in your grip
