For the gym rats

^TANK^ · 1 Nov 2008 at 21:32

Freefaller said:
Nice sesh Tank, but personally I'd increase the volume a bit, but I like to try and aim for 5 sets as a minimum, don't always achieve it.

Lol i would love to but i fizz out to quickly, also this time of year the cold really sets off my asthma :mad:

.

Freefaller · 1 Nov 2008 at 21:46

Booo

Maybe try lowering the weights, and increasing the reps...??

For example I do in my last sesh

10x60kg
10x80kg
8x100kg
6x110kg
5x120kg
dropset: 6x100kg

The volume is quite high and I get a heck of a pump!

^TANK^ · 1 Nov 2008 at 21:57

Freefaller said:
Booo

Maybe try lowering the weights, and increasing the reps...??

For example I do in my last sesh

10x60kg
10x80kg
8x100kg
6x110kg
5x120kg
dropset: 6x100kg

The volume is quite high and I get a heck of a pump!

I bet, I try to do all my weights as slow as possible boy can you feel it more!

Teknobry · 1 Nov 2008 at 22:07

Going off the weights he lifts, he's obviously doing something right

Freefaller · 1 Nov 2008 at 22:59

^TANK^ said:
I bet, I try to do all my weights as slow as possible boy can you feel it more!

True, I love slow concentric and eccentric movements, I'm not one for the fast get the set done as quickly as possible mindset.

^TANK^ · 2 Nov 2008 at 06:44

I will differently be incorporating Leg Extensions 50kg x8, 100kg x8, 150kg x8 twice a week now rather than just the once , I feel it will be more beneficial.

toxic · 2 Nov 2008 at 11:49

^TANK^ said:
I will differently be incorporating Leg Extensions 50kg x8, 100kg x8, 150kg x8 twice a week now rather than just the once , I feel it will be more beneficial.

Dude...50 x 8 is like no use! If you can do 150Kgs max....do 4-6 sets of 120Kgs x 10...or untill failure
You dont need to warm up...then do two heavy sets. Its probably doing absolutely nothing for you.

ethos · 2 Nov 2008 at 11:54

toxic said:
You dont need to warm up...then do two heavy sets. Its probably doing absolutely nothing for you.

O RLY?

^TANK^ · 2 Nov 2008 at 12:14

toxic said:
Dude...50 x 8 is like no use! If you can do 150Kgs max....do 4-6 sets of 120Kgs x 10...or untill failure
You dont need to warm up...then do two heavy sets. Its probably doing absolutely nothing for you.

Yes I do to avoid injury lol. Also I dont just fire out my reps there slow and controlled on any exercise I do so I will benefit from starting with 50kg x8 and working my way up.

Bakedgoods · 2 Nov 2008 at 12:16

Very strong lifting TANK,

What he's getting at really is that you shouldn't count your warm-up sets and working weight sets. Do two warm-ups or more first if you need to, then go for 2-3 sets at 150KG.

^TANK^ · 2 Nov 2008 at 12:20

Thats the thing I never warm up just start on a low weight then work my way up, I always do my legs last when Im tired from the stuff before hence only one set for each weight.

^TANK^ · 2 Nov 2008 at 12:27

I'm very impressed with what you do Wardie I myself used to do a lot of the weighted dips, pull ups, chin ups but stopped now I just use my own body weight.

Boscher · 4 Nov 2008 at 14:45

My left ear has been popping and I lost hearing in it when exerting myself recently in the Gym.

Strange.

Morba · 4 Nov 2008 at 15:03

Boscher said:
My left ear has been popping and I lost hearing in it when exerting myself recently in the Gym.

Strange.

learn to breathe.

breathe in, hold....... rep, release ;]

BennyC · 4 Nov 2008 at 15:16

Volcs said:
Was getting a bit bored of 5x5 on squats this week so decided to shake it up a bit (a decision I now regret) with 5X20 at ~50% 1RM.

I did this on wednesday and I still have stair climbing ability of a dalek.

My leg routine contains between 20-25 reps per set. This mostly applies to leg press, but you can still feel it hurting like hell. Make sure you've set the machine so that your thighs are just below parralell to the plate (it should be hard to get your feet up) and then rep away stoping at parralell. Start at about 80 kilo for 4 sets, and then work your way up each set for about 10 sets.

Then you can start lunge walking...

then after that jump back on the leg press for sets of 10, much heavier this time at about 150/160KG for 4 sets, again at paralell. Then finish with leg extensions held at the peak for 3 sets of 12 reps. And finally 3 sets of leg curls.

Then try walking home and up 5 flights of stairs

Freefaller · 4 Nov 2008 at 16:48

LEgs need high volume as they have a high resistance to repitition - afterall you use them day in day out to carry you about, a bit like bicep/tricep work - they have a high recovery rate and as such need to be "hit" a lot harder.

Freefaller · 4 Nov 2008 at 21:04

Saturday:

T-Bars:

12x15kg+bar
10x45kg+bar
10x60kg+bar
10x75kg+bar
8x90kg+bar
6x105kg+bar

BORs:

10x50kg
10x60kg
10x70kg
10x80kg
8x100kg

Chins:

2x10 BW
8x5kg+BW
6x10kg+BW
6x10kg+BW

Cable horizontal pull downs:

5x12xStack (85kg??)

Single Arm DB Rows:

5x7x40kg

Monday:

Flat Bench (barbell):

16x60kg
12x80kg
10x100kg
6x110kg
5x120kg
3x130kg

Incline DB:

10x27.5kg
10x30kg
8x32.5kg
8x35kg
7x35kg
2x35kg
dropset: 10x15kg

Incline flies:

10x15kg
8x17.5kg
8x20kg
6x22.5kg
8x22.5kg (seemed to get stronger?!)

Supersetted with hammer curls of the respective weights above:

12 reps
9 reps
8 reps
7 reps
7 reps (messy!)

Decline Bench DB:

12x25kg
10x27.5kg
8x27.5kg
6x30kg
5x32.6kg
DS:10x15kg

Supersetted with barbell curls:

10xBar
10xbar+5kg
10xbar+10kg
10xbar+20kg
14xbar

That's it. I was going to do one more bicep exercise and I should have, but the gym was getting crowded and I just didn't have the courage. I'll no doubt do some bicep work at some point this week again, but then again when I do back or chins (which I do several times a week) I get some bicep involvement.

I'm really happy with my flat bench, it's been 2 months since I did any so I'm relieved that I'm still "ok" at it. In 3/4 months I want to be back to repping 140kg so fingers crossed! I've been doing mostly DB work, but it seems to have paid off. Didn't feel THAT strong on bench, but the 120 went up easier than I was expecting. Bicep work seems to drain my arms very very quickly. Even after only 2 exercises of 5/6 sets... it's annoying.

salami1212 · 5 Nov 2008 at 19:40

i worked my chest and shoulders, and my biceps are achingg from monday. should i go to the gym today and work the arms even though my biceps stil ache?

Freefaller · 5 Nov 2008 at 19:46

Give them time to recover, remember that doing certain compound exercises do involve the bicep so they will indirectly get a work out too. I only do a couple of sets of bis every week and yet still have 17.5" biceps - there's more to it that just caning them all the time, it's how you cane them

Freefaller · 5 Nov 2008 at 19:47

Wednesday:

Powercleans - I didn't have my mobile to record it but I'll try and do it over the weekend for the 100kg one

6x60
6x70
6x80
6x90
3x100
3x100

Deadlift:

10x100
10x120
8x130
6x150
4x180
1x200 (tried a second and failed)
10x100

DB Lateral Raises:

10x10
10x7.5
10x12
10x7.5
8x15
10x7.5
10x10
10x7.5

HC2PP:

6x50kg
6x50kg
6x60kg
6x60kg

And that was it - I was destroyed. Stayed light on the lateral raises as I wanted high controlled reps and a decent amount of volume. Followed by the HC2PP my shoulders and myself are now completely destroyed! But I feel wonderful!

Wrists are slightly sore - but other than that I felt strong and powerful today. DLs are SO draining as are powercleans. They really do drain every ounce of energy I have.

I don't have a spotter so I'm not pushing myself as much as I should, but I'm still pushing myself. I know I have it in me to do a few reps of HC2PP on 80kg - althouhg I only got 1x200 up on the DL I know I'm almost at a stage where I can clear a few reps for it. So my strength is coming back. The 200 went up as if it were nothing though it was really easy?! Shame I couldn't do a 2nd! I do feel beastly at the moment.

For the gym rats

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