Gym And Supplement Discussion

[dezz]

I'll give it a go...

[Birds]

Flat bench press

Incline dumbell press

Decline cable crossovers

All you need brother.

[GHOSTrun]

I crushed my T3 vertebra just over a year ago and did nothing at all about it except go straight back to the gym.

What happened? How? ??? o.O

[Trozzle]

What happened? How? ??? o.O

Snowboarding accident, face planted and pushed my face against my chest while my body rolled over top. Good fun lol

[GHOSTrun]

farrk!

[Dani Boi]

"If it's too heavy to squat below parallel, it's too heavy to have on the back"

[TM7GTR]

Everyone post their chest workouts. Mine is years overdue for a change, only problem is apart from bench (flat/incline/decline) and flys, there isn't a whole lot more that can be done.

Not that it's going to change anything body composition wise on me, but I'm too stubborn/stupid to accept that

I've been smashing the hell out of my chest with volume for the past 2 weeks, and it's not something I would recommend at all from a PT perspective. It's kinda sad how my personal chest workout is so poor right now, but I did it for a challenge.

Incline DB Press: 12 reps x 5-6 sets (1-2 warm up sets included)

Flat DB Press: 12 reps x 5-6 sets

Dips: 12-15 x 5/ 10 x 4 weighted

Incline DB Flys: 12 reps x 5-6 sets

Pec Deck: 10 reps x 4 sets

Machine Chest Press: 10 reps x 4 sets

Seated Low Pulley Cable Flys: 12 x 4

Standing Low Pulley Cable Raises: 12 x 4

Push-ups until failure

Leaves a ridiculous pump and recovery has been taking 2-3 days (although this is somewhat slowed due to my weekend job).

[Trozzle]

"If it's too heavy to squat below parallel, it's too heavy to have on the back"

Given my reason for not going below parallel is nothing to do with my back...lol

though I do slightly agree with this

[GTR_JOEY]

I've been smashing the hell out of my chest with volume for the past 2 weeks, and it's not something I would recommend at all from a PT perspective. It's kinda sad how my personal chest workout is so poor right now, but I did it for a challenge.

Incline DB Press: 12 reps x 5-6 sets (1-2 warm up sets included)

Flat DB Press: 12 reps x 5-6 sets

Dips: 12-15 x 5/ 10 x 4 weighted

Incline DB Flys: 12 reps x 5-6 sets

Pec Deck: 10 reps x 4 sets

Machine Chest Press: 10 reps x 4 sets

Seated Low Pulley Cable Flys: 12 x 4

Standing Low Pulley Cable Raises: 12 x 4

Push-ups until failure

Leaves a ridiculous pump and recovery has been taking 2-3 days (although this is somewhat slowed due to my weekend job).

I'd say your over doing it mate... By alot

[Trozzle]

your calves and hams will prevent it from "separating" as you call it.

parallel or full squats is a huge argument not worth opening.

Especially since this is not about someone looking for 3 white lights after squatting to show it was below parallel and competition legal.

if you are to look at it from a "training" point of view, when doing bicep curls, do you curl the bar from your thighs up to mid point and call it a rep or do you curl till forearm and bicep meet?

squat to parallel will give your legs a workout, but if you have the flexibility (which with stretching and mobility work 99% of people without a birth defect or fused joint due to an operation could get) then squatting to full depth where your calves and hams prevent you from going any lower will build strength and muscles that half squats can't.

look at some old school photos of the greats squating.

Arnie

Dave Draper (Pic title says tom platz but it's not)

Tom Platz (I'm sure you've seen his legs)

Anatoly Pisarenko (you may not know of him)

Just noticed something in these pics now that I'm on my PC.....Anatoly is the only one not using a piece of wood under his heals. This is another huge issue I have which I always thought (and still do) was all due to a lack of flexibility mainly in my calves - when you go low, the body either tries to force the lower back to bend forward to maintain balance, or your heals lift off the ground.

What's the go here?

[R-SPEC]

superset flat bench press/standing cable flys

superset incline bench press/decline dumbell flys

pushups with feet elevated till failure x3 sets

pushups with feet crossed till failure x3 sets

pushups with feet apart till failure x3 sets

[NickR33]

Just noticed something in these pics now that I'm on my PC.....Anatoly is the only one not using a piece of wood under his heals.

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

[TM7GTR]

I'd say your over doing it mate... By alot

haha that's why I said I was ashamed to be posting it. My usual chest routine and the routines I give my clients aren't retarded.

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

That said, it loads up your quads a lot more

Edited July 30, 2012 by TM7GTR

[Trozzle]

looks like he is wearing weightlifting shoes which have a raised heal... still not as much as a board but similar effect... so yes, having your heals raised (by shoes or board) should allow you to go lower

That said, it loads up your quads a lot more

Interesting....Might try it out just to see how it feels.

Had squats this arvo...have been half asleep all day and lunch was attempting to come back up to haunt me before I left for the gym, so kinda went soft haha. Only 130kg to parallel, on final attempt tried to go to maximum depth - no pain, but almost spewed and all core muscles gave up on me. Had to drop it onto the n00b bars.

However after a bit of a breather I deloaded to 100kg and pushed out some absolute maximum depth reps....legs appreciated it....hahaha

[Birds]

lol @ all the tards desperately rushing out and/or paying premiums for the last of the Jack3d. What are these people going to do after it runs out, never train again? Suck it up and find something else princesses...

[SRS13]

I start off with squats and then go to leg press. Always do squats when I train legs. Love them and hate them at the same time lol

Chest workout tonight;

Bench press x 4 sets (10, 8, 6, 10 reps)

Incline DB press x 3 sets (10, 8, 6 reps)

Decline bench press x 3 sets (10, 10, 8 reps)

Seated cable flys x 3 sets (12, 12, 12 reps)

Push pec deck (? unsure of name) x 3 sets (12, 10, 8 reps)

Birds - have you tried a pre-workout powder?

[GHOSTrun]

Apparently this guy squats 215kg for 10+, and it shows. What a machine.

[TM7GTR]

lol @ all the tards desperately rushing out and/or paying premiums for the last of the Jack3d. What are these people going to do after it runs out, never train again? Suck it up and find something else princesses...

haha well said. Best pre-workout is a cocktail of sleep, nutrition, hydration, and self-motivation... nothing more

[vspecIInur]

lol @ all the tards desperately rushing out and/or paying premiums for the last of the Jack3d. What are these people going to do after it runs out, never train again? Suck it up and find something else princesses...

I'm one of those tards except I got it very cheap (25 bucks per tub). I will cycle it on and off and than go back to assault. Must avoid relying on DMAA.

[No Crust Racing]

Morning gents.

Been re-assessing my routine and form lately so I come to you all with some questions.

Can somebody post what they consider to be correct technique for Flat Bench Press. I've always done it a certain way and have never had issues, even back in the day when I could do a decent number. Now I'm questioning that technique and want to re-assess it. I've had a go at a few youtube video techniques and found that I had to drop 3-4 reps of my last set to keep the form strict plus it's a bit different to how I was doing it so it's normal (in my head) to be a bit worse off when you make a change or improve on form.

Same guys for Barbell Rows, and by that I'm talking 45 degree bend version, whatever that's strictly called, and also for the Stiff Leg Dead Lift.

Throw up some videos, I'd like to see/hear what the consensus is.

As an aside I jumped on one of those scales that measures BF percentage the other day and got 10.5%, I do not have any form of diet but I do make what I consider sensible eating choices. How accurate are those scales generally? I'm 183-186cm (can't remember which) and currently about 82-83kg is over 10% considered high? I wouldn't call myself fat but I am 30 now and I do have a touch more softness in the mid section. My last general health checkup showed my cholesterol to be 3.7 (of whatever unit of measurement that is) the Dr seemed happy with that and said anything below 5.5 is great so I don't think I'm at risk or anything. I'm not trying to lean out or drop weight/fat but just want to make sure I'm not too high on the BF %.

Also, a bit of a product review. I mate of mine had some of a product called "Craze" and I tried one serving of it. I'd say you definitely have more energy when using it, but the downside is that energy lasted for about 6hrs for me so keep your bed time in mind, luckily it was a Friday night so it didn't matter.

Given it has something like 417% of your RDI of Vitamin C and a whole bunch of other things in it I have no idea about, I've got no intention of using it aside from testing it for the fun of it. I cant imagine it would be good for you long term, and I think it says on the packet not to use it for more than 12 weeks or something.

Edited July 30, 2012 by ActionDan