Associate
- Joined
- 2 Jan 2010
- Posts
- 2,307
Really struggling to find workouts for my shoulders and chest that work for me, can any of you suggest any that you find good for either of them?
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
- Start date
- Status
Soldato
Currently enjoying
shoulders: Arnold presses supersetted with lateral raises
Chest: Dips, dumbbell bench press, cable flies (~12+ reps) strict contractions dont worry much about the weight
Have tickets to the Nabba Scottish which is on the 23rd of April (saturday) this month. Have one ticket for the morning show and one for the evening.... They are £9 each as stated on each ticket so im not looking to make profit I am unable to go as it's my good friends leaving day/party thing to go to another country then I have work on later that night. Just checking to see if there is any interest? If so will take pics of tickets and post up to show legitimacy. Thought I'd post this here since a few are from Scotland?
Caporegime
lol not quite fast acting carbs is it 
Need some advise on triceps
Been swimming a lot and because I always breath on my right side my left triceps is massive (well a bit less weedy to be accurate) compared to my right.
There is not many machines in the gym that seem to focus on triceps and I've been doing dips that work well but I always put too much weight on my good side so it's not helping even me out.
I was thinking dumbells would be good but neer really used free weights, any good dumbell exercises you guys can reccomend?
Been swimming a lot and because I always breath on my right side my left triceps is massive (well a bit less weedy to be accurate) compared to my right.
There is not many machines in the gym that seem to focus on triceps and I've been doing dips that work well but I always put too much weight on my good side so it's not helping even me out.
I was thinking dumbells would be good but neer really used free weights, any good dumbell exercises you guys can reccomend?
Caporegime
Kick backs and One Arm Triceps Extension
Caporegime
Same, I use a lot of rope work for my triceps.
lol not quite fast acting carbs is it
Much more fun than a shake and made us feel awesome and Alpha.
N.b. I did have a shake before bed
x3 dropsets add burn to the feel, love this exercise!
Soldato
x3 dropsets add burn to the feel, love this exercise!
This! Tricep burn is the best burn in my opinion
Really? Kick backs are probably the bottom of the list.
Dips (you already do, focus on evening out your form)
Close grip or diamond press ups.
Close Grip Bench Press
DB skull crusher
Lying Skull crushers
Cable work.
Whilst kick backs burn like a mo fo they really are counter productive in my eyes. The load is so minimal. By all means they're a mediocre isolation but I wouldn't recommend them as part of somebody's isolation routine, perhaps occasionally for some variety but they wouldn't be a staple, for me. Just my 2 cents
Back again. Felt a bit tired before going in, long day at the office 
Squats
1X5X60kG
4X5X80KG
2X5X90kG really struggled the second set
2X8X60kG
Dead lifts
1X5X60kG
2X5X80KG
2X5X90kG but were all with normal grip apart from last two of last set. Swapped and finished it.
T-Bar row
3X10X35kG plus bar. Can't do BOR's due to something in my shoulder, not sure what it is but it hurts like hell trying to do them.
usual 10 minutes cardio each side of the weights. I will get rid of this gut eventually
Squats
1X5X60kG
4X5X80KG
2X5X90kG really struggled the second set
2X8X60kG
Dead lifts
1X5X60kG
2X5X80KG
2X5X90kG but were all with normal grip apart from last two of last set. Swapped and finished it.
T-Bar row
3X10X35kG plus bar. Can't do BOR's due to something in my shoulder, not sure what it is but it hurts like hell trying to do them.
usual 10 minutes cardio each side of the weights. I will get rid of this gut eventually
Caporegime
Really? Kick backs are probably the bottom of the list.
Dips (you already do, focus on evening out your form)
Close grip or diamond press ups.
Close Grip Bench Press
DB skull crusher
Lying Skull crushers
Cable work.
Whilst kick backs burn like a mo fo they really are counter productive in my eyes. The load is so minimal. By all means they're a mediocre isolation but I wouldn't recommend them as part of somebody's isolation routine, perhaps occasionally for some variety but they wouldn't be a staple, for me. Just my 2 cents
He was asking about dumbbell only. I don't either of the exercises I listed.
On another note had some guy ask me a strange question yesterday in the gym "how do you get that big vein on your bicep", to which I replied "train for a long time". He then asked if there was a supplement he could take to get the vein lol.
Soldato
"ahhhh so it involves work/effort..... Anyway I can get it now?"
Hahahahahaha thats one for the books. Weirdly my right arm is a fair bit more vascular than my left, well I guess its not weird because Im right handed.
Ugg... high rep superset leg day today
3 sets of Leg Ext x 20 -> Seated leg curl x 20 (no reset till all 6 sets are done)
Rest
3 sets of Front Squats x 50 -> 3 sets of Lying Leg curls x 20 (no reset till all 6 sets are done)
Glad that's over.
3 sets of Leg Ext x 20 -> Seated leg curl x 20 (no reset till all 6 sets are done)
Rest
3 sets of Front Squats x 50 -> 3 sets of Lying Leg curls x 20 (no reset till all 6 sets are done)
Glad that's over.
Last edited:
holy ****! That sounds brutal
How many reps for front squats?
Edited. The weight was next to nothing (as i've never done it before i was just using the bar), it's more about pushing yourself
- Status