For the gym rats

[Banzai_Joe]

rear delts pulls on a pec dec that is designed for rear delts too. That way you can have a tiny weight on without gravity crashing it down to the ground if you start to fail.
Similarly standing reverse cable flyes. As long as you lock and maintain the angle in your arms, you really will hit those rear delts.

 

[Volcs]

Face pulls

Don't get distracted while putting the peg in the stack before face pulls, forget to put it in, then smash yourself in the face on the first rep.

I speak from experience.

 

[StooM]

lol I know that pain

Must remember to move my head next time I do push presses so the bar (and its rather serrated centre grip) doesnt land on my nose

 

[Bakedgoods]

You bunch of numpties

 

[StooM]

Its all part of the fun..

Besides you havn't lived until you've seen weights slip off one end of an EZ bar catapulting the rest across the other side of the gym (not me btw!)

 

[Bakedgoods]

Don't worry my friends have done similar, no one was injured so it was hillarious

 

[Freefaller]

What would you rate at 6x BW+20kg pull ups as a final set of 5? I weigh just shy of 100kg. What do you reckon my target should be?

 

[Killa_ken]

I would go for overall pulling up 150kg for 1 rep.

100 + 2 x 20kg plates. Is a good target unless you can already do this

 

[Draeger]

My goal this year is to increase my stamina, V02 max and endurance.

I'm reasonably lean as it is, 5' 9" and 185-190 kg.

So far, the only cardio training I've been doing is on a Concept II rowing machine, as well as a good bit of bag work and skipping.

Getting boring now, so looking to start road cycling for a bit of different training. I'm told it can pay great dividends...!!!

 

[Killa_ken]

I recommend doing 20 rep squats. Very good for endurance.

 

[Freefaller]

I would go for overall pulling up 150kg for 1 rep.

100 + 2 x 20kg plates. Is a good target unless you can already do this

Never tried - I'm sure I could get close to 1 rep out of that now.

Bear in mind 6xBW+20kg was my 5th set.

 

[heeeed]

I'm reasonably lean as it is, 5' 9" and 185-190 kg.

I really hope the kg was a mistype or you have a very skewed vision of "lean"

 

[Draeger]

I really hope the kg was a mistype or you have a very skewed vision of "lean"

LOL!!!

Yeah, typo.

Meant around 80-85kg.

 

[Dj_Jestar]

How do you chaps (and chapesses?) stretch out your 'side' delts? I often get cramp in mine when doing pretty much anything with my shoulders, be it posterior or anterior, or vertical lifts/press, and all I can do is just grit my teeth as stretching by pulling my arm across chest/under chin or holding something and stretching backwards doesn't ease it off :/ Obv. I'm not stretching enough before starting.

 

[Morba]

or you are stretching too much. static stretching prior to doing weights is not good :]

 

[Freefaller]

I'm looking for a pull up / chin up bars for the home just as it's nice to have somewhere to do such an exercise. I don't have a home gym as I believe like Morba that you either go to the gym or you don't. However I think it's nice to have the ability to do some pull ups or some exercises at home just as a filler day in case you can't make it down to the gym for some reason - or just for the reason I'd just like to have one!

I came across this: http://www.gizoo.co.uk/Products/HealthFitness/Fitness/Powerbar.htm

Worthwhile? Problem is the limit is 20st / 125kg - so doing any serious weighted pull ups would be quite limiting, however it seems pretty decent to me. What do you chaps reckon?

 

[Morba]

. However I think it's nice to have the ability to do some pull ups or some exercises at home just as a filler day in case you can't make it down to the gym for some reason - or just for the reason I'd just like to have one!

I came across this: http://www.gizoo.co.uk/Products/HealthFitness/Fitness/Powerbar.htm

Worthwhile? Problem is the limit is 20st / 125kg - so doing any serious weighted pull ups would be quite limiting, however it seems pretty decent to me. What do you chaps reckon?

If there was one thing I could do from home then this would be it. It rates itself at my BW, so it would be interesting to see how well the door frame holds up with me hanging from it!

 

[richard104]

Just a quick question. When weighing out you creapure what do you use?? My scales aren't accurate enough to weigh out 5 g, i have got a small scoop which supposedly weighs out 3.5g but i am not sure :S.

Thanks Rich

 

[ethos]

Whack a teaspoon in, that's about 5g.

 

[Ultra_Extreme]

I'm looking for a pull up / chin up bars for the home just as it's nice to have somewhere to do such an exercise. I don't have a home gym as I believe like Morba that you either go to the gym or you don't. However I think it's nice to have the ability to do some pull ups or some exercises at home just as a filler day in case you can't make it down to the gym for some reason - or just for the reason I'd just like to have one!

I came across this: http://www.gizoo.co.uk/Products/HealthFitness/Fitness/Powerbar.htm

Worthwhile? Problem is the limit is 20st / 125kg - so doing any serious weighted pull ups would be quite limiting, however it seems pretty decent to me. What do you chaps reckon?

Do it properly and get bolt-thru wall ones like i got, posted about em somewhere errr your a mod you find it