For the gym rats

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markyp23 said:
You need to post pics for me to determine whether or not I believe you that this is the killer routine you claim lol.
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you only need to look at the weights hes shifting and how much he has improved during his off season. kens routine works :]
 
markyp23 said:
"week 2 - 4 sets 10,8,6,4 on compound lifts, 8 reps 4 sets on aux's"

Does that mean increase the weight for each set on the compounds or the same weight except for fewer reps?
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increase weight

why would you keep the weight the same, but lower reps, making it easier for you and less intense :p
 
I had a pretty good session last night, obviously weight wise there's nothing great here compared to some of you, but I probably weigh half of what you do ;)

Especially impressed with setting PBs on CGBP when i'm doing db press and flyes before it.

Incline DB Press

10x20KG
10x25KG
12x27.5KG - PB

DB Flyes

8x20KG
8x20KG
10x15KG

Close Grip Bench Press

8x64KG - PB
6x70KG - PB
3x74KG - PB

EZ Barbell Curls

10x32.5KG - PB
7x32.5KG
6x25KG

:D
 
Wardie said:
I had a pretty good session last night, obviously weight wise there's nothing great here compared to some of you, but I probably weigh half of what you do ;)
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With a power to weight ratio you're pretty strong Wardie!!
As long as you can move more than your body weight on compound exercises that's cool!! :cool:
 
Cheers :)

Targets for the end of the year..

Bodyweight: ~67KG

Flat DB Bench: 8x40KG
Flat BB Bench: 5x100KG
Dips: 5x50KG

Can't really set any leg/back targets other than to recover completely from injury and get started again, not interested in numbers at the moment really.
 
My great week at the gym continued today. Puked on Monday and pulled a muscle in my back on the rower today :(

Managed to deadlift 195K for 10 reps (grip failed on the 11th) and complete all of my workout without a problem but forgot to set the level to the highest on the rower and put more effort in to the first pull than I needed to and ping :(

Might as well drop lifting heavy weights and switch to multiple sets of bicep curls and bum sex in the shower :(
 
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Would you guys say someone who can:

Arnold press 45lbs 4 times (dumbells)
incline dumbell bench 50lbs 8 times
Straight bar row 140lbs 8 times (cable)
lateral raise 20lbs 6 times


Is strong?

Excuse the random and unlinked exercises, I've been working out at the neighbor hood gym recently and they only have dumbells. This is the first time I've really been working with dumbells and they have made me question weather I really am as strong as I thought.

So would you guys say someone who could do those exercises with those weights is strong? I know it is hard to tell and that the only true test of strength there would be the arnold press and incline dumbell but I'm just looking for an idea.

Thanks guys :)
 
Strength really isn't everything.

My honest answer is not really, in terms of weight being moved it's not a huge amount but it's all relative to your size, ability, form etc
 
Like I told you earlier, Your arnold press is bloody impressive in my book, for someone who has been training for about 6 months that is no mean feat, especially considering what a long way you've come. 130lbs to 160lbs at 6'1 in 5 or 6 months is a solid effort.


Same for the incline dumbbell bench, 50lbs 8 times is more then your average 18 year old joe.

keep it up mate.
 
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