The Syla5 Files

Syla5 · 18 Oct 2013 at 15:43

Been wanting to add in reverse hypers for a while, just can't workout how to do them with the lack of anything close to resembling a reverse hyper machine.

Deception · 18 Oct 2013 at 15:44

Edited my original post, hope that makes more sense now!

Delvis · 18 Oct 2013 at 15:59

I thought there was a hyper extension machine upstairs actually?

Delvis · 18 Oct 2013 at 16:04

Well, I know they have this thing: http://www.youtube.com/watch?v=1QnOl9jf5j8&list=PLF8DFF2E78E1B119A&index=5

Not sure if it is at ours though

There is something in the middle of the floor on the upstairs bit, not sure what it is though

Syla5 · 18 Oct 2013 at 17:42

Well I had a wander around and couldn't see anything, but then I was looking for something where your upper body stays still and you raise you legs up.

Syla5 · 21 Oct 2013 at 08:55

Squats
Bar x10
60x10
100x5
115x3
125x5
125x5
125x5
reps for sets beltless pb

Paused RDL's
60x5
70x5
70x5
70x5

Back Extensions - not sure if these are of any help - Ice if you dont mind sharing your thoughts
52x10
52x10
59x10

Pull Throughs SS Goblet squats
10 + 10x10
10 + 10x10

Laying Leg Raises
15
15
15

I was blitzed after squats and paused RDL's

mrthingyx · 21 Oct 2013 at 09:09

Nice you're taking the belt out of squats. :cool:

Syla5 · 21 Oct 2013 at 09:53

Been beltless for a while now as need to improve my core strength generally.

BennyC · 21 Oct 2013 at 12:46

Erry squat is beltless :cool:

icecold · 21 Oct 2013 at 12:51

What a weird machine. But yeah, it's more or less the same movement. If you can find something to lie on and dangle your legs off you can do reverse hypers too.

Syla5 · 21 Oct 2013 at 14:02

I keep surveying the machines for a potential way to do reverse hypers. Nearly tried the curl machine but a drinks holder would have blocked the movement

Delvis · 21 Oct 2013 at 16:04

Could always stack three rebok steps?

Syla5 · 21 Oct 2013 at 18:22

Nah need to be able to lay your upper body down with your legs dangling. I am thinking through a plan

Syla5 · 23 Oct 2013 at 08:41

Weight still at 12st 7.5lb (175.5lb 79.6kg) after being back to backloading for over a week now...hmmm dat water weight gain...

Paused Bench
Bar x 20
WG Bar x 20
Bar x 20
40x10
(paused from here)
60x5
80x5
82.5x5
82.5x5
82.5x5

Overhead extensions
30x10
30x10
30x10

Incline DB Bench
30x6+28x4
28x8
28x7 + 20x3....grrr

Seated Cable Row
66x10
73x10
73x10

Dips SS Knee Raises
BWx10+10
BWx10+10

Face Pulls SS Laying leg raises
41x10+15
41x10+15

LiE · 23 Oct 2013 at 09:09

That's a weird camera angle, makes it look like your arms are bending inwards.

Syla5 · 23 Oct 2013 at 09:28

That could be due to me keeping my elbows in.

MoNkeE · 23 Oct 2013 at 11:55

But who was pause?

Syla5 · 25 Oct 2013 at 08:57

Deadlifts - working on form as i suck at deadlifting
Barx10
70x5
90x5
110x5
130x3
130x3
140x2+f - da fuq

140x3
120x5
vid of one of the 130 sets and the 140 with the fail for advise/pointers.

OHP
bar x5
30x5
40x5
50x5
50x5
50x5

BOR's
50x10
60x10
60x10

Lat Pull Downs SS laying leg raises
59x10+20
59x10+20
59x10+20

Side Raises SS DB Curls
10x10+10x8
10x10+10x8

Deception · 25 Oct 2013 at 09:13

Looks like the bar drifts forward a bit, just before you fail.

mrthingyx · 25 Oct 2013 at 09:23

Upper back collapse - you can see it happen just as all hell breaks loose.

On the first two reps, you lock your knees out before your hips, too... no idea if that means anything, mind.