Jump to content
SAU Community

Recommended Posts

Dumbells = sort out strength bias

Barbell = bigger range of motion

There are advantages and disadvantages to both, however, if you're aiming to bias a particular muscle group with your flat press...a barbell is easier to maintain and monitor strict movement with.

Wide grip on bar = more delts

Close grip on bar = more triceps

Bar lower down the chest = more chest

Bar closer in line with shoulders = more delts

Flat bench will work all those groups regardless, so I wouldn't overthink it. If you want larger front delts, focus instead on incline and military press exercises - I'm front delt heavy because of these. I love the smell of front delts in the morning!

(they do look awesome after shoulder press, with that big vain popping out)

  • 2 weeks later...

So I've run myself into the ground big time over the past week due to a serious lack of sleep. As of Monday I'll be starting a very in-depth diary of my daily eating and sleeping habits, as well as hopefully starting a proper 8 week structured meal plan instead of winging it like I do far too often.

f**k my inconsistency, too lazy to change my bad habits lately

So I've run myself into the ground big time over the past week due to a serious lack of sleep. As of Monday I'll be starting a very in-depth diary of my daily eating and sleeping habits, as well as hopefully starting a proper 8 week structured meal plan instead of winging it like I do far too often.

f**k my inconsistency, too lazy to change my bad habits lately

Yeah i got into a habit of going to bed at about 3am recently because I'm on holidays from CIT. This caused me to get the flu, so I took a week off of training and started going to sleep at midnight, no later.

First day back was last night and I'm feeling great now :yes:

Changing up my routine from 2 day split to the below routine I simply nabbed off a sticky on bb.com. I've not only hit a plateau but I've actually gone backwards again with certain lifts (which I'm certainly not blaming entirely on not having changed routine for a very long time). Hoping to get some results from a different routine as well as enjoy it a bit more. Started this tonight, get the feeling I'll enjoy it. Won't be sticking to it strictly, but near enough.

Day 1

4x Squats: 5 reps

3x Ham Work: 8 reps

3x BB or DB Row: 8 reps

2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps

3x Military Press: 8 reps

3x Tricep Isolation: 8 reps

2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps

3x Pullups: 8 reps

3x Leg Press: 8 reps

2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps

3x Chest Dips: 8 reps

3x Side Lateral Raise: 8 reps

2x Ab/Calf Work: 15 reps

Day 1: On

Day 2: On

Day 3: Off

Day 4: On

Day 5: Off

Day 6: On

Day 7: Off

  • 3 weeks later...

hahaha nah man Gosty has a bit much on me right now, and I'm currently having some lower spine/pelvic issues at the moment (upper back muscle imbalance --> too much pelvic tilt) so squats and deads are out for a couple of weeks :( funny how little things in the body can cause problems elsewhere due to other muscles picking up the slack.

Sucks to hear man. Where would I go to get someone to check if my spine and back muscles are all okay? I don't really have any problems at the moment but I did in the past with lower back pain and I wouldn't mind seeing if my orientation is good or not.

Sucks to hear man. Where would I go to get someone to check if my spine and back muscles are all okay? I don't really have any problems at the moment but I did in the past with lower back pain and I wouldn't mind seeing if my orientation is good or not.

Likely Osteopath. From what I gather, they're by definition all about the back/spine. That's where I've been going occasionally to suss out my lower back pains.

Or you can just see a chiropractor. My chiro sorted out my spine and hips a while back

We'll see. Ultimately I have very little confidence in any of these professions...and I'm extremely uninterested in hearing any advice that involves cessation of lifting weights - be it temporary or otherwise - which is what most of them end up going with (and ironically the opposite of what has done wonders for my upper-back cramping).

Anyway, since this is really supposed to be a 'progress' thread, figure I should put that in here haha...

More leg press (temporarily in place of squats):

120kg x 5

240kg x 12

320kg x 8

320kg x 8

340kg x 5 (10kg off PB, but definitely more ROM this time)

200kg x 20

Single-leg press. Reps for each leg individually.

120kg x 6

120kg x 5

Find a good massage therapist that has decent training and they can assess you just as well in terms of body position etc as a physio/osteo/chiro.

I would be going to see a good hands on type of physio/osteo if you're concerned about things though. They can do bone manips as well as soft tissue work whereas chiros will only do bone manips most of the time which is only addressing part of the issue.

Edited by Mitcho_7

Find a good massage therapist that has decent training and they can assess you just as well in terms of body position etc as a physio/osteo/chiro.

I would be going to see a good hands on type of physio/osteo if you're concerned about things though. They can do bone manips as well as soft tissue work whereas chiros will only do bone manips most of the time which is only addressing part of the issue.

I'm finding that stretching my glutes by laying on my back and pulling my knee to my chest while pulling my foot off to the side a bit is helping a lot with the pain.....f**k this is just confusing as all hell. Is it muscle? Is it bone? Is it disc? Is it even in my f**king back? hahaha

Got another Osteo appointment this arvo, will see how we go.

With manual therapy, it's hard to find someone good these days. So when you find someone good it's like gold!

I hate the lazy physios that just ultrasound and ice with like 10 minutes hands on, if that.

Hopefully you get your issue sorted out.

Leg press is worse for your back then if you were squatting... this is due to your lumbar spine rounding at the bottom of the lift... do some research you will find a few articles on the topic

professionals often tell you to stop lifting weights just to cover their own arse... I used to get some lower back back pain but ever since I started deadlifting heavier it has gone away completely... and my DL technique isn't the prettiest either

Try focusing on strengthening your glutes, stretching your psoas/quads and foam rolling... these are all things that have seemingly worked for me

professionals often tell you to stop lifting weights just to cover their own arse... I used to get some lower back back pain but ever since I started deadlifting heavier it has gone away completely... and my DL technique isn't the prettiest either

Couldn't agree with you more. I was told to look into yoga for my upper back cramping...so what did I do? Ramped up the deadlifts big time. Fixed that shit up like you wouldn't believe (or ironically, YOU would believe :P). Now that I haven't been deadlifting at all over last few weeks, upper back is cramping again :( problem is though, deadlifts are the main exercise to set off the pain I currently have. Stretching glutes/hamstrings/hip flexors etc makes it feel better though...

Got a f**king cold now though so skipping gym for rest of the week. Will just stretch as much as I can for the next few days.

  • 2 months later...

UPDAAAAAAAAAAAAAAAAATE!!!!

Well, just a pic really - since my lifts are fairly the same. Although I'm up to 90kg 3 reps barbell bench press, got 95kg 2 reps easy enough.

I've been cutting back relatively full on over the last month and a bit in preparation for an 11 night cruise I've got coming up next Tuesday, headed out to Vanuatu etc :D here's my wanky stance selfie. It was taken in the gym bathroom, so I suppose you could apply a similar handicap to Birds' tinted car window pics :P

ns4G7.jpg

I still look average as hell with a shirt on hahaha, but summer = shirt off as we all know :D

Bro, you're going to get laid on that trip lol.

At what weight did you start cutting and how much have you lost so far? You look between 8-10%bf in that pic, not sure if your pumped/flexing whatever though.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • Seat of the pants assessment of the new intake: The car is way less "doughy" when hitting the loud pedal, especially off idle when stopped or in traffic, I did use a cheapo lazer thermal thingo to measure the temp around where the pod filter got its air, it was between 55 - 60°C, in saying this the car was shut off and not moving, so the OEM intake pipe was not supplying any fresh air to where the pod was when the car was at least moving A weird bonus was induction noise on the throttle in the cabin increased a bit,  I was worried that I was actually going to lose some of that induction noise I love so much, outside though, when I got the daughter to do a WOT drive by pass for me, the induction noise has increased alot when on the throttle, not quite ITB doort, but well up there I'm extremely happy with the results and have been exploring the country roads in the region  As for house mods: 1.New front fence is up and is awesome, it really upgraded how the joint looks from the street, and the added security is nice 2. Electricians have replace some interior lights, and with more lighting in the garage, a few new motion detecting lights out the front above the garage, front room, and at the front door, which I have already found heaps helpful coming and going, also now has fancy pants CCTV all round the house The only hold point for power though is the solar and batteries due to supply issues, although this will happen over the next few weeks 3. I have done a heap of landscaping out the front and I'm almost ready to do a new small retaining wall with some nice blocks to replace the brick and cemented in rocks around the raised garden beds cemented in river stone "was the fashion at the time" the house was built. I currently have a pallet of retaining wall blocks and 2 bulka bags of 20mm blue metal to replace the wood chip that is in the raised garden beds around the house 4. I now have 3 big raised garden beds for out the back to grow some vegetables, about 70cm high, 200cm long and 100cm wide 5. My 2 compost bins are already pretty full with brown, green and kitchen waste from the landscaping I'vedone so far, but they will probably take a few months to break down, so anything else that gets chopped, trimmed, and kitchen waste will just start filling the base of the raised garden beds to about 30cm before I start throwing 40cm of good compost, and stuff, for the vegetables to grow in, I'll need a few ton of compost and soil, but the local supplier can sent me bulka bags of the stuff Basically the logs, wood chips and a few strategically placed rocks for drainage, will give the beds some good organic materials down low to break down over time, and they will hold moisture during the warmer months to save the water in my big arse water tank if we don't get alot of rain So, all in all, the car and house mods are going well, and I'm really enjoying being retired, I sleep in too 0700 and slowly plod around inside until I feel like actually doing anything, and only work in the yard for as long as want, which has actually been alot over the last few weeks,  although when you look at it, it seems that not a huge amount of work has been done,  until I look at the before I started the work pics Happy days and good times indeed 
    • hahaha yeah. Plan is to get side skirts and probably just rear pods. But going to do them one-by-one. I've got a set that I really like from RHDJapen, but that one isn't shipped to AU. So need to find someone who can get it for me
    • Here's an idea, answer the questions I asked you as they are trying to work out WHY the LSD will be binding up in a straight line.
    • You haven't driven many modern cars then have you? Most of them have sfa steering feel with their stupid electric bullshit steering systems.
×
×
  • Create New...