Weightlifting/ Workout

[OrionStang]

I'll get back there. Soon. The ankle stability is more an issue than the knee. I'm missing three small connective pieces. If I wear a brace my foot falls asleep.

[Siete_Cinqo]

knee's and ankles are scary joints to me. Too much little BS in them. That was the heaviest I've gone since my knee stopped acting up. I was tempted to use my knee wraps but said fuck it.

[OrionStang]

Still 495 parallel is damn good. I see so many guys in the gym that load up the bar, barely bend their knees, and call it a squat.

Try that pause at the bottom, man. Its awesome.

[Siete_Cinqo]

yeah that shit would make my laugh. I've seen vids of that. That shit doesn't go down at my gym though....

[GiAnT4LYFE]

Had another great workout today. I'm on day 11 of 14 on the bench program and did the following:

Flat bench

135x12 warm up

260x5

260x5

285x3

285x3

285x4 passed failure test

Incline bench

185x12

205x9

215x8

135x20 burnout

Pec Deck

185x15

220x15

240x12

260x10

Straight bar curls

95x12

105x10

125x6 felt like pushing it

Reverse cable curl

70x15

85x12

100x10

Ab machine

120x25

120x25

120x25

Was feeling kinda froggy still, so we went back to flat for reps of 225

225x10

225x8

Then we put 300 on the bar, and I got it for 1 and almost had the 2nd, but I needed help.

I felt great after today's workout.

[drewb53]

my goal for the summer is to get 200 on bench, today i threw on 185 to see what i could do. I got it once, I am really pressing to get to the 200. I think it is decent since when i was in high school i lifted 3 to 4 days a week in p.e. and never could get above 145.

[^_^ Gem132]

you need to increase weight on your back workouts by 30%...then increase EVERY week, by at least 5 pounds. 10 would be better. tearing muscle is the only way to build muscle.

deadlift

bent dumbbell row (unilateral and bilateral)

cable row (close grip, low contraction...meaning pull it to your lower abs and squeeze your shoulder blades together)

pulldown (cable)

inclined (facing the bench) trap squeeze (low weight or you won't be able to finish all 3 sets)

good mornings

Thanks for that will definatly try it on thursday, what is inclined trap squeeze though ?

and i read on Bodybuilding.com that if you work your biceps and back on the same day (which i do) all you need is about 6 sets to acheive maximum growth. i normally do around about 10-12 so i might try this for a month or 2 and see if it works. Posted this for you Superjay as you said you have problems with biceps aswell. Just tryna help

[Superjay]

put the incline bench at about 45 degrees. grab 2 dumbbells that seem really light to you...I work with 25 pounds, and I work bent one arm rows at 125. put your chest into the bench with your legs straight, straddling the seat. hold the dumbbells down look straight forward and pull. your arms should be perpendicular to your chest and you squeeze your shoulder blades together keeping your forearms parallel to each other. This works that diamond in the middle of your back and your rear delt.

[OrionStang]

[quote name= Gem132' timestamp='1311664675' post='1624475]

you need to increase weight on your back workouts by 30%...then increase EVERY week, by at least 5 pounds. 10 would be better. tearing muscle is the only way to build muscle.

deadlift

bent dumbbell row (unilateral and bilateral)

cable row (close grip, low contraction...meaning pull it to your lower abs and squeeze your shoulder blades together)

pulldown (cable)

inclined (facing the bench) trap squeeze (low weight or you won't be able to finish all 3 sets)

good mornings

Thanks for that will definatly try it on thursday, what is inclined trap squeeze though ?

and i read on Bodybuilding.com that if you work your biceps and back on the same day (which i do) all you need is about 6 sets to acheive maximum growth. i normally do around about 10-12 so i might try this for a month or 2 and see if it works. Posted this for you Superjay as you said you have problems with biceps aswell. Just tryna help

Depends how advanced you are. Is that 6 sets each back and bi's? Every body is different, but I say 4 exercises 3-4 sets each for back and changing them every workout. For bi's, only 2 exercises (1 unilateral, 1 bilateral) but twice a week. Of course how well you "feel" each contraction plays a part here as well. For certain bodyparts, I can kill it with a couple warmup sets and 1 working set, others (like back) take me 4-5 exercises and a 2 hour workout.

For a biceps boost, try this for a week. After EVERY workout, do three sets of biceps curls. EVERY DAY. Don't skip your normal back/biceps day either. Then give them a few days off and go back to your once or twice a week arm workout.

[^_^ Gem132]

[quote name= Gem132' timestamp='1311664675' post='1624475]

you need to increase weight on your back workouts by 30%...then increase EVERY week, by at least 5 pounds. 10 would be better. tearing muscle is the only way to build muscle.

deadlift

bent dumbbell row (unilateral and bilateral)

cable row (close grip, low contraction...meaning pull it to your lower abs and squeeze your shoulder blades together)

pulldown (cable)

inclined (facing the bench) trap squeeze (low weight or you won't be able to finish all 3 sets)

good mornings

Thanks for that will definatly try it on thursday, what is inclined trap squeeze though ?

and i read on Bodybuilding.com that if you work your biceps and back on the same day (which i do) all you need is about 6 sets to acheive maximum growth. i normally do around about 10-12 so i might try this for a month or 2 and see if it works. Posted this for you Superjay as you said you have problems with biceps aswell. Just tryna help

Depends how advanced you are. Is that 6 sets each back and bi's? Every body is different, but I say 4 exercises 3-4 sets each for back and changing them every workout. For bi's, only 2 exercises (1 unilateral, 1 bilateral) but twice a week. Of course how well you "feel" each contraction plays a part here as well. For certain bodyparts, I can kill it with a couple warmup sets and 1 working set, others (like back) take me 4-5 exercises and a 2 hour workout.

For a biceps boost, try this for a week. After EVERY workout, do three sets of biceps curls. EVERY DAY. Don't skip your normal back/biceps day either. Then give them a few days off and go back to your once or twice a week arm workout.

Nah its just 6 sets all up for biceps, and you just go about doing your normal back workout, well thats what i gathered from what i read. And wont doing the 3 sets of bicep curls everyday overwork the muscle ?