For the gym rats

[Ultra_Extreme]

Again, deadlifts are my main concern - especially stiff legged deadlifts... surely that is crying out for some serious back pain? I've always thought you are supposed to lift using your legs, whether it's a box in a warehouse or picking a weight off the floor, push through your legs, not use your back!

If you're a 50 year old man picking up a crate of bananas. An exercise is only as dangerous as the person doing it. Correct form and weight is key.

 

[Morba]

Again, deadlifts are my main concern - especially stiff legged deadlifts... surely that is crying out for some serious back pain? I've always thought you are supposed to lift using your legs, whether it's a box in a warehouse or picking a weight off the floor, push through your legs, not use your back!

Do the same with deadlifts,

shin close to the bar
curved lower back
ass down
head up
push through the floor with your feet.

if you are really worried by deadlifts, dont do them :]
there are other exercises you can do instead: powercleans for example.

 

[toxic]

Dudes...

Thinking of getting a onlymic bar set for my house....do you think this would do for benching/shoulder press etc? as well as squats and stuff?

http://www.powerhouse-fitness.co.uk/marcy-squat-rack.php

or hows this?

http://www.powerhouse-fitness.co.uk/bodymax-cf480-heavy-duty-multi-press-walk-in-squat-rack.php

 

[Morba]

Better off buying a power rack imo.

 

[toxic]

Better off buying a power rack imo.

something like this....?

http://www.powerhouse-fitness.co.uk/bodymax-cf375-power-rack.php

I just thought that would be a pain in the a** to get the bar out etc. when wanting to use the bar freely...like Deads etc.

 

[Ultra_Extreme]

something like this....?

http://www.powerhouse-fitness.co.uk/bodymax-cf375-power-rack.php

I just thought that would be a pain in the a** to get the bar out etc. when wanting to use the bar freely...like Deads etc.

you just slide it out the side :s i fail to see any scenario where it would be difficult to remove the bar from the rack....

 

[^TANK^]

Here's my routine bare in mind i hate deadlifts and squats so i have to try and compensate doing other exercises.

"PB= Personal best"

Monday-chest/legs

Bench press 120kg x8, 150kg x8. Whilst spotted 170kg 2 x 4, 185kg 2x2.
Seated military press 60kg x8, 80kg x8, 100kg 2x4. (PB 120kg)
Cable Crossover 35kg x8, 55kg x8, 80kg x8.
Leg Extensions 50kg x8, 100kg x8, 150kg x8.
Cross trainer 1 hour.

Wednesday-back

Chin ups x8
Pull ups x8
Shrugs 120kg x8, 150kg x8, 170kg x8, 210kg x4, 260kg x4. (PB 320kg)
Wide/close Grip Lat Pull downs 130kg x8, 180kg x8, 230kg x8. (PB 360kg)
Seated row 130kg x8, 180kg x8, 230kg x8. (PB 360kg)
Seated head harness neck resistance 25kg 3x8.
Cross trainer 1 hour.

Friday-arms

EZ bar curl 37.5kg x8, 67.5kgx8, 77.5kg 2x4.
EZ bar skull crushers 37.5kg 3x8.
Reverse barbell curl 37.5kg 3x8.
Cable pushdown 80kg x8, 100kg x8, 120kg x8.
Concentration curls 25kg 2x8, 35kg x8.
Seated front cable raise deltoids 15kg x8, 25kg x8, 35kg x8.
Seated back cable raise deltoids 15kg x8, 25kg x8, 35kg x8.
Cross trainer 1 hour.

Made some changes and boy do I feel it today!


Monday-chest/legs

Bench press 120kg 2x8, 150kg 2x8. Whilst spotted 170kg 2x4, 185kg 2x2.
Seated military press 60kg 2x8, 80kg 2x8, 100kg 2x4. (PB 120kg)
Cable Crossover 35kg 2x8, 55kg 2x8, 80kg 2x8.
Calf raises weighted with dip belt 50kg 2x8, 75kg 2x8, 100kg 2x8.
Leg Extensions 50kg 2x8, 100kg 2x8, 150kg 2x8.
Cross trainer 1 hour.

Wednesday-back

Chin ups 2x8.
Pull ups 2x8.
Close grip pull ups 2x8.
Shrugs 120kg 2x8, 150kg 2x8, 170kg 2x8, 210kg 2x4, 260kg 2x4. (PB 320kg)
Wide/close Grip Lat Pull downs 130kg 2x8, 180kg 2x8, 230kg 2x8. (PB 360kg)
Seated row 130kg 2x8, 180kg 2x8, 230kg 2x8. (PB 360kg)
Seated head harness neck resistance 25kg 3x8.
Cross trainer 1 hour.

Friday-arms/legs

EZ bar curl 37.5kg 2x8, 67.5kg 2x8, 77.5kg 2x4.
EZ bar skull crushers 37.5kg 3x8.
Reverse barbell curl 37.5kg 3x8.
Cable pushdown 80kg 2x8, 100kg 2x8, 120kg 2x8.
Concentration curls 25kg 2x8, 35kg 2x8.
Seated front cable raise deltoids 15kg 2x8, 25kg 2x8, 35kg 2x8.
Seated back cable raise deltoids 15kg 2x8, 25kg 2x8, 35kg 2x8. Calf raises with weighted dip belt 50kg 2x8, 75kg 2x8, 100kg 2x8.
Leg Extensions 50kg 2x8, 100kg 2x8, 150kg 2x8.
Cross trainer 1 hour.

 

[Freefaller]

You sir, are a beast!

 

[ethos]

Got any pictures ^Tank^?

 

[^TANK^]

I'm going to post some this week some time.

 

[Ironic Namesake]

Very impressive, your warmup sets are double of my normal lifts

 

[toxic]

Wide/close Grip Lat Pull downs 130kg 2x8, 180kg 2x8, 230kg 2x8. (PB 360kg)

Holy smoke batman.....230KG Lat pulls

They must be BIG lats!

 

[LiE]

Like wings..
I wish our Lat pull down machine didn't stop at 100kg.

Been concentrating lately on incline chest movements as opposed to flat. The upper chest is coming along nicely.

 

[Freefaller]

I find weighted chins, t-bar row super sets hit the lats hard as a good alternative.

 

[Morba]

^TANK^ - that confirms it. You are a beast. Awesome workout fella :]

 

[^TANK^]

Bloody hell Lol I hope I live up to all the hype, I'm big but no mr universe!

I'm really nervous/paranoid now I think you guys may be in for a shock.

 

[^TANK^]

Like wings..
I wish our Lat pull down machine didn't stop at 100kg.

I used to place dumbbells on top of the stack at the gym to knock up the weight, the idea wasn't welcomed by staff.

 

[Clipsey]

Tank if you're starting to get paranoid, your best bet is to post a video of some of your monster lifts!!!
Awesome lifts - keep up the progress

 

[daztrouk]

today's workout:

leg press : 6x140kg, 6x145kg, 6x150kg
bench press: 6x105kg, 6x110kg, 6x115kg
dumbell flyes: 6x34kg each arm, 6x36kg each arm, 6x38kg each arm
seated military press: 6x60kg, 6x65kg, 6x70kg
shrugs: 6x40kg each arm, 6x45kg each arm, 6x50kg each arm
upper chest press: 6x85kg, 6x90kg, 6x95kg
chest press inner: 6x84kg, 6x91kg, 6x98kg

 

[AmDaMan]

Am I a fool for doing reps of 8? Ie 3x8 as opposed for 3x6 etc?