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a new goal (really shouldnt be trying this while trying to attempt a cut, but hell, i like a challenge!):

flat DB press: 50kg for reps - 2x6

now, that seems like a weird one, its not a 1rm, its not a single set.

week1: 37x8, 40x8, 42x2x6
week2: 30x8, 32x8, 35x2x6
week3: 32x8, 35x8, 37x2x6
week4: 35x8, 37x8, 40x2x6
week5: 37x8, 40x8, 42x2x6
week6: 40x8, 42x8, 45x2x6

then it gets a bit difficult as there are no 47s or 49s, just straight onto 50s. so i will think about the next step a bit more as i get closer to the time. however, week 8 or 9 will be my target to get the 50s up.
It will probably mean that weeks 7 (and mybe 8) will be about doing 3 sets of 45s or maybe someone putting a little bit of pressure on the DBs as i press them up.
 
Morba said:
a new goal (really shouldnt be trying this while trying to attempt a cut, but hell, i like a challenge!):

flat DB press: 50kg for reps - 2x6

now, that seems like a weird one, its not a 1rm, its not a single set.

week1: 37x8, 40x8, 42x2x6
week2: 30x8, 32x8, 35x2x6
week3: 32x8, 35x8, 37x2x6
week4: 35x8, 37x8, 40x2x6
week5: 37x8, 40x8, 42x2x6
week6: 40x8, 42x8, 45x2x6

then it gets a bit difficult as there are no 47s or 49s, just straight onto 50s. so i will think about the next step a bit more as i get closer to the time. however, week 8 or 9 will be my target to get the 50s up.
It will probably mean that weeks 7 (and mybe 8) will be about doing 3 sets of 45s or maybe someone putting a little bit of pressure on the DBs as i press them up.
Click to expand...


50's? lucky sod my gm only goes up to 46's :(

what happened at week 2?
 
Morba said:
then it gets a bit difficult as there are no 47s or 49s, just straight onto 50s. so i will think about the next step a bit more as i get closer to the time. however, week 8 or 9 will be my target to get the 50s up.
It will probably mean that weeks 7 (and mybe 8) will be about doing 3 sets of 45s or maybe someone putting a little bit of pressure on the DBs as i press them up.
Click to expand...
Nice progression with the weights there Morba.

In regards to big jumps in DB weights, hasn't your gym got spinlock DB's that you can make up yourself? It's what I have to use as the biggest DB's in my gym are 95lb (43kg) after than it's spinlock.

You should see the bruises on my thighs from having the sharp pointed bars sticking in them when setting up for Incline DB Press!
 
Chong Warrior said:
In regards to big jumps in DB weights, hasn't your gym got spinlock DB's that you can make up yourself? It's what I have to use as the biggest DB's in my gym are 95lb (43kg) after than it's spinlock.
Click to expand...
Or just grab a 1.25kg weight and tie/rubber band it to the dumbell.
 
oddjob62 said:
Or just grab a 1.25kg weight and tie/rubber band it to the dumbell.
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That reminds of a post from one of the guys on MP. He used gaffer tape to stick extra weights to the DB's! :eek: until the gym owner read him the riot act over health & safety lol! :D
 
Chong Warrior said:
Nice progression with the weights there Morba.

In regards to big jumps in DB weights, hasn't your gym got spinlock DB's that you can make up yourself? It's what I have to use as the biggest DB's in my gym are 95lb (43kg) after than it's spinlock.

You should see the bruises on my thighs from having the sharp pointed bars sticking in them when setting up for Incline DB Press!
Click to expand...

no spinlocks unfortunately :/ quite annoying!
 
Only got 1 more session left before I finish my current HST cycle, then I'm thinking of giving it a break and trying a split routine. Squatting 3x times a week is doing me in lol! :)

Took some measurements yesterday:

9th July 2007
Height: 6' 0"
Chest: 47" relaxed 50" lat spread
Waist: 36" -2.5" :)
Hips: 36" -3" :)
Neck: 17.25" +0.25"
Bicep: 16" relaxed 17" flexed
Wrist: 7.5"
Quad: 26.5" (Top) - 25" (Middle)
Calf: 17.25"

Bodyweight:
6th Feb 2007: 16st 6lbs (230lbs)
1st March 2007: 16st 0lbs (224lbs)
9th July 2007: 15st 2lbs (212lbs) -12lbs

Pretty pleased with these. Hardly massive loss of bodyweight in record time but I've bulked in between March and July. Also I've been eating over 3000kcals for the past few weeks and still been losing weight ;)

No real gains according to the tape but I'm currently taking no creatine mono or carbs this time and I am feeling a little flat at the moment. Also I'm almost a stone lighter so to keep measurements the same has to be seen as progress I think? Pleased with the waist shrinking, though I thought I'd lost more, my waist is looking pretty lean at the moment.

Diet has been good and only been out drinking once in the last month. Macro's look something like:

Calories: 3000kcals-3600kcals
Protein: 275g - 310g
Carbs: 40g (rest days) 120g (training days - 100g PWO)
Fat: 190g - 250g
Fibre: 30g+
 
On Monday I did some good lifts:

Deadlifts: - Going for a max lift and new PB on Friday
5x135, 5x150, 4x162.5, 3x170, 2x177.5, 5x150 [*PB*]
Incline DB Bench Press - Going for 55kg DB's on Friday :)
15x30, 8x43, 5x50, 4x53, 1x54 - 4x43 [*PB*]
Bent Over Rows:
15x67.5, 10x80, 5x102.5, 5x115
Clean & Press - Only started doing these 3 weeks ago, taking my time.
8x40, 5x60, 5x65, 4x70
CGBP - No spotter so can't goto failure, hoping for 110kg on Friday.
15x60, 10x75, 4x90, 5x95, 4x100

Tonight I did:

Squats: - 3 deep reps just below parallel, then 3 more well above parallel
14x100, 9x120, 5x140, 3 (+3 partials) x150 [*PB*]
Close-grip Pulldowns & Chins: - First 2 sets pulldowns, then weighted chins
15x90, 10x100,
4 +16kg +1 neg rep, 4 +20kg +2 neg reps [*PB*]
Bench Press: Training alone so couldn't risk going for 3 reps, did rest pause instead.
15x82.5, 8x100, 5x110, 2x120, 2x120, 1x120 -> 2x110(f) [*PB*] I think!
Seated DB Press Lateral: - New exercise only been doing them a few weeks
15x15, 10x20, 5x30, 4x34.5, 4x34.5 [*PB*]
Dips: - Holding a 40kg DB between your legs hurts!
15, 10 +15kg, 6 +30kg, 4 +40kg

As you can probably tell I'm well happy :D

Some dodgy PB's as the 177.5kg Deadlift was only for 2 reps and I had more in me but wanted to keep some in the tank for the final workout.

Should hit 5 reps for the Squats but my back is really fatigued from Monday, almost didn't go today. It was so bad I even wore a belt for warmups! I never wear a belt so that's a big deal for me.

Bench Press is a guess as I don't really know what my PB is. It's around 120kg so I'm sticking my mark there :)

115kg BOR's could also possibly be a PB, if I manage more then I'll call it.
 
excellent work :D

tried some dips on sunday, gave me a nasty feeling in my back. still too heavy (or not strong enough) to do bodyweight with good form so will have to stay away from the dip station for a while longer :/
 
Morba said:
excellent work :D

tried some dips on sunday, gave me a nasty feeling in my back. still too heavy (or not strong enough) to do bodyweight with good form so will have to stay away from the dip station for a while longer :/
Click to expand...

Have they not got a thing for your knee's that takes some weight off on your dipping station? Would be a good way to master the form!
 
Rimm3r said:
Have they not got a thing for your knee's that takes some weight off on your dipping station? Would be a good way to master the form!
Click to expand...

there is the combined chin and dip weight assisted station, but to do dips on it would mean legs being straight down, which would actually be in front of me as i need to use the wider part of the grip which is a bit further back. so it feels really unnatural.

the 2 dip/chin (non assisted) stations are clear so no help what so ever. i could put a bench behind me i guess, let my feet rest on that to give me a touch of assistance.
 
Hi all,

I've been training on/off for a year, various routines etc, with little sucess. Im about 100lbs, 5'8, 18 years old. Anyone reccomended me a routine that has worked for them? Proablly will have to be a 3day/week one, to give muscles enough time to recover.

I was thinkning of either starting strength routine, or bill starrs 5x5, the 5x5 is a bit complex though and you need to constantly record all your lifts.
 
Hi mate try this 3 day split
Day1
dumbell press
incline dumbbell press
dumbbell flys
ez bicep curls
hammer curls
calf raises

day 3
bent over row
deadlifts
chin ups
skullcrushers
close grip bench press
calf raises

day 5
squats
sldl
shoulder press
upright row
shrugs
lunges
calf raises

Also watch your diet eat lots of good protein etc
 
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digisatman said:
Hi all,

I've been training on/off for a year, various routines etc, with little sucess. Im about 100lbs, 5'8, 18 years old. Anyone reccomended me a routine that has worked for them? Proablly will have to be a 3day/week one, to give muscles enough time to recover.

I was thinkning of either starting strength routine, or bill starrs 5x5, the 5x5 is a bit complex though and you need to constantly record all your lifts.
Click to expand...

Are you a girl or have you got your conversions messed up somewhere? 100lbs at 5'8 is EXTREMELY underweight for a guy. I'm two inches taller than you and I weigh nearly twice as much according to your info!
 
Skull said:
Are you a girl or have you got your conversions messed up somewhere? 100lbs at 5'8 is EXTREMELY underweight for a guy. I'm two inches taller than you and I weigh nearly twice as much according to your info!
Click to expand...

male, conversions are gd, weighed today, im 48.4 kg, which is about 106lbs, just bad genetics tbh, my wrists and ankles are EXTREMELY small lol.

here a thumbnail pic of my upperbody flexed...

 
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digisatman said:
male, conversions are gd, weighed today, im 48.4 kg, which is about 106lbs, just bad genetics tbh, my wrists and ankles are EXTREMELY small lol.
Click to expand...

It's not bad genetics! You have to eat more, trust me I was in exactly the same situation as you, same height and everything. You have to work as hard at your eating/diet as you do your training, if not harder!

I've managed to put on a stone in the last 3 months or so by making sure I had 3 meals a day everyday... then adding an extra weetabix to my breakfast, making sure I always have bananas and apples for snacks as often as I can, having a lunch as big as my dinner. It's tough at first but soon becomes habit, I didn't do all these things at once, just each one until it became regular then looked at where I could improve a little bit more still. There's still plenty more I have planned to do, probably add protein shakes but I've got some work to attend to at the moment so not training or anything.
 
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