For the gym rats

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I've lost 5st over the past month. It's wierd being 10st again. I've kept my strength though which is good, so 150kg squats and 190kg deadlifts are still happening. Cut as hell now though!
 
Freefaller said:
I've lost 5st over the past month. It's wierd being 10st again. I've kept my strength though which is good, so 150kg squats and 190kg deadlifts are still happening. Cut as hell now though!
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Somebody doesn't understand the rules of the game ;)
 
01/04/08
Chest, Biceps (HIT)

Dips
12xBodyweight, 8xBodyweight, 10x20KG, 4x40KG (D) 6x20KG - PB

Incline DB Bench Press
10x12.5KG, 8x25KG - PB

Flyes
10x10KG, 7x20KG (D) 9x15KG - PB

Barbell Curls
15x10KG, 10x20KG, 13x25KG (R) 3x25KG

Hammer Bar Curls
15x10KG, 12x20KG (R) 2x20KG

(D) = Dropset
(R) = Rest pause

Swapped bench for Dips just to mix it up. Was like a mini deadlift to stand up with 40KG hanging from me.

Good workout though :)
 
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Good going Wardie! :cool:


What do people when they get to their max DBs in their gyms? Just rep out? Or make the reps REALLY slow? I'm hitting the 40s now and that's all it goes up to :(
 
Freefaller said:
Good going Wardie! :cool:


What do people when they get to their max DBs in their gyms? Just rep out? Or make the reps REALLY slow? I'm hitting the 40s now and that's all it goes up to :(
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Get benching! For me, nothing beats benchpress for building some size in the pecs :)
 
As I'm home from uni i'm using a mix up of gyms, I went to my mums one the other day and the heaviest dumbell was 22.5kg! :O I just did a few more reps and just made sure I had the best form! The gym doesn't even have a dipping / pull up station :(
 
Few things you can try...

Slow down the negative portion of the lift and explode as fast as you can on the positive.

Don't lockout. If you press all the way to the top, the last part of your lift is basically all your triceps and shoulders, with very little chest involvement. If you stop a bit short you can keep the tension all on your chest. When you lockout you are basically getting a rest anyways...

If you do all of that with really slow negatives you should be fine :D

It'll be a long time before I get to that stage so besides a new gym i've got absolute no idea lol.

Saying that, unless I get some new plates for my garage i'll be at the max quite soon. Need some more 10KGs.

Everything was hard... but them flyes were murder ha-ha.
 
Freefaller said:
Good going Wardie! :cool:


What do people when they get to their max DBs in their gyms? Just rep out? Or make the reps REALLY slow? I'm hitting the 40s now and that's all it goes up to :(
Click to expand...

Either swap to a bar or pre exhaust the muscle (say do flyes first then press). Our gym tops out at 100lb'ers but they're so stupidly wide they're of no use for anything but shrugs really so I tend to do my compounds with a bar and my isolations with dumbbells.
 
Jeffstar said:
Get benching! For me, nothing beats benchpress for building some size in the pecs :)
Click to expand...

Oh don't worry I do a lot benching (also flat, incline, and decline) - total number of 20kg plates exceeds 400kg, so I'm not likely to get close to that :D however I like to mix it up with some DB work as I think it's just as important. :)
 
Wardie said:
Few things you can try...

Slow down the negative portion of the lift and explode as fast as you can on the positive.

Don't lockout. If you press all the way to the top, the last part of your lift is basically all your triceps and shoulders, with very little chest involvement. If you stop a bit short you can keep the tension all on your chest. When you lockout you are basically getting a rest anyways...

If you do all of that with really slow negatives you should be fine :D

It'll be a long time before I get to that stage so besides a new gym i've got absolute no idea lol.

Saying that, unless I get some new plates for my garage i'll be at the max quite soon. Need some more 10KGs.

Everything was hard... but them flyes were murder ha-ha.
Click to expand...

I don't lock out now, however it's good to highlight that for people to notice. :) The only get about 12inches close to one another at the top of the lift.

As for slow negs yes that's always an option, easier with a spotter though - but that's not a problem either.

You've pretty much highlighted what I thought.
 
chimponarope said:
Either swap to a bar or pre exhaust the muscle (say do flyes first then press). Our gym tops out at 100lb'ers but they're so stupidly wide they're of no use for anything but shrugs really so I tend to do my compounds with a bar and my isolations with dumbbells.
Click to expand...

I tend to do all compound exercises first (before isolation exercises) then work on isolation exercises, so I tend to be pretty knackered by the time I do DBs anyway! However this is a good tip and I'll certainly take a look at my routine just to make sure I best utilise them.

However, I'm not quite at this stage yet - however I'm not far off using 40s more regularly.
 
I tend to compound first too, but once you're pressing beyond the DB's pre exhaust can offer a good way to still get the most from the DB's for presses etc. I chuck it in every now and again just to change things up. Much the same as shoulders i'll sometimes swap to doing side laterals first before presses just for a change, usually shocks things up enough to get some nice DOMS the next day.

Totally OT but i'm a big fan of drop sets with side laterals at the moment, seems to be putting some nice size on my side delts.
 
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