RE: Friday : Chest delts tris
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RE: Friday : Chest delts tris - 1/4/2008 4:54:54 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
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quote:
ORIGINAL: IBendBarbells
It's pretty simple all I did was take out all pressing movements from my shoulder day except for one.. Before I was doing 2 and saw progress. before that 3 - 4 and never saw progress.. Do mostly laterals shrugs etc on your shoulder day. Only do either military press or dumbell shoulder press etc..
Keep the majority of your pressing movements on your chest day.
Thats pretty much the only change I made for the delts.
Aside from that it almost looks like you and I eat about the same and train alike. I was just putting that out there as an FYI, cause I made so many mistakes in 07 it was stupid lol.
Alright, I'll try that ... I havent been doing hardly any pressing movements at all except for warm ups and cooldowns... my front delts usually get hit on chest exercises, but I'll start doing a working set each chest day for a while and see if i respond to it good.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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Sunday = Funday - 1/6/2008 3:33:39 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
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Rode my bmx bike for about 3 hours today... sigh... good cardio, lol. I'm (for once) getting really really good at riding, and I'll be making a ridin video this week hopefully... 3 good minutes of quality filming and I'll hopefully get it set with a good background song... I'll post a link to it in a week or two when I finish editing it and put it on youtube.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Monday : Back, biceps - 1/7/2008 2:17:38 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
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One thing that I'm noticing about my workouts... I almost always quit my set on "6, 8, 10, or 12" reps... it's like i have OCD or something... While I do think it is important to keep track of reps to make sure I dont do too many, I need to at least challenge myself... it amazes me that my body responds to never going to failure by growing! I need to add weight to pretty much every exercise I do from now on until I absolutely cannot do another rep past 12... or maybe I'm talking crazy... maybe I should keep going to the gym "and getting pumps" and NOT go to failure since obviously my body grows this way...? I think i should at least hit failure a few times and see how my body responds cuz i'll never know if dont ever go to failure...
(in reply to toolman4052)
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RE: Monday : Back, biceps - 1/7/2008 2:45:13 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
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quote:
ORIGINAL: toolman4052
One thing that I'm noticing about my workouts... I almost always quit my set on "6, 8, 10, or 12" reps... it's like i have OCD or something... While I do think it is important to keep track of reps to make sure I dont do too many, I need to at least challenge myself... it amazes me that my body responds to never going to failure by growing! I need to add weight to pretty much every exercise I do from now on until I absolutely cannot do another rep past 12... or maybe I'm talking crazy... maybe I should keep going to the gym "and getting pumps" and NOT go to failure since obviously my body grows this way...? I think i should at least hit failure a few times and see how my body responds cuz i'll never know if dont ever go to failure...
You could try going to failure the very last set... Then give your self a lot of rest before going to the next work out. I mean training till failure on every set isn't the smartest idea because then your so freaking tired your muscles are not pushing to their max potential after that.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Monday : Back, biceps - 1/7/2008 3:22:19 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
One thing that I'm noticing about my workouts... I almost always quit my set on "6, 8, 10, or 12" reps... it's like i have OCD or something... While I do think it is important to keep track of reps to make sure I dont do too many, I need to at least challenge myself... it amazes me that my body responds to never going to failure by growing! I need to add weight to pretty much every exercise I do from now on until I absolutely cannot do another rep past 12... or maybe I'm talking crazy... maybe I should keep going to the gym "and getting pumps" and NOT go to failure since obviously my body grows this way...? I think i should at least hit failure a few times and see how my body responds cuz i'll never know if dont ever go to failure...
You could try going to failure the very last set... Then give your self a lot of rest before going to the next work out. I mean training till failure on every set isn't the smartest idea because then your so freaking tired your muscles are not pushing to their max potential after that.
That's true... but I almost never go to failure period... like, I could most usually squeeze out 3-5 more reps, even on my last set of an exercise... I think I either need to contract harder the whole time or add some weight... But yeah, I have no intention of going to failure every set every exercise...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Monday : Back, biceps - 1/7/2008 3:34:51 PM
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rippedchick
Posts: 3560
Joined: 1/8/2005
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quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
One thing that I'm noticing about my workouts... I almost always quit my set on "6, 8, 10, or 12" reps... it's like i have OCD or something... While I do think it is important to keep track of reps to make sure I dont do too many, I need to at least challenge myself... it amazes me that my body responds to never going to failure by growing! I need to add weight to pretty much every exercise I do from now on until I absolutely cannot do another rep past 12... or maybe I'm talking crazy... maybe I should keep going to the gym "and getting pumps" and NOT go to failure since obviously my body grows this way...? I think i should at least hit failure a few times and see how my body responds cuz i'll never know if dont ever go to failure...
You could try going to failure the very last set... Then give your self a lot of rest before going to the next work out. I mean training till failure on every set isn't the smartest idea because then your so freaking tired your muscles are not pushing to their max potential after that.
That's true... but I almost never go to failure period... like, I could most usually squeeze out 3-5 more reps, even on my last set of an exercise... I think I either need to contract harder the whole time or add some weight... But yeah, I have no intention of going to failure every set every exercise...
You could also just hold a lockout at the top of the last rep for 10-15 seconds before reracking the weight.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to toolman4052)
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RE: Monday : Back, biceps - 1/7/2008 3:45:56 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: rippedchick
quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
One thing that I'm noticing about my workouts... I almost always quit my set on "6, 8, 10, or 12" reps... it's like i have OCD or something... While I do think it is important to keep track of reps to make sure I dont do too many, I need to at least challenge myself... it amazes me that my body responds to never going to failure by growing! I need to add weight to pretty much every exercise I do from now on until I absolutely cannot do another rep past 12... or maybe I'm talking crazy... maybe I should keep going to the gym "and getting pumps" and NOT go to failure since obviously my body grows this way...? I think i should at least hit failure a few times and see how my body responds cuz i'll never know if dont ever go to failure...
You could try going to failure the very last set... Then give your self a lot of rest before going to the next work out. I mean training till failure on every set isn't the smartest idea because then your so freaking tired your muscles are not pushing to their max potential after that.
That's true... but I almost never go to failure period... like, I could most usually squeeze out 3-5 more reps, even on my last set of an exercise... I think I either need to contract harder the whole time or add some weight... But yeah, I have no intention of going to failure every set every exercise...
You could also just hold a lockout at the top of the last rep for 10-15 seconds before reracking the weight.
heyyy... that's a really good idea... I totally forgot about that... I think I'm going to add a little bit of weight and then if i get to 12 reps (which is the upper limit of the rep range I've chosen) and if i'm not completely fatigued then I'll hold the lockout till I can't anymore... but only on some exercises..
(in reply to rippedchick)
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RE: Wedensday : Weigh In - 1/9/2008 9:16:45 AM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Wrestler_125... you PM'd me asking for help, but when i tried to send you a message it said that you have the PM feature disabled... So if you read this, go to your "My Profile" tab and allow PM's and then re-message me and I'll resend that message that I typed for you...
(in reply to toolman4052)
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Thursday : Chest, tris, delts - 1/10/2008 10:48:32 AM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Today's my favorite workout of the week! YES! haha
Not sure what my weight goals are, I'll decide when i get there... I do know some of the exercises I'll be doing tho...
Flat DB Presses (hopefully doing sets w/ more than 75 lbs, dunno yet tho)
Incline Bar Presses (using IBB's techinique)
Hammer strength "swign machine"
Pushdowns
side laterals
one arm side laterals w/ low pulley
and maybe some cable crossovers, db presses, and/or skull crushers as finishing moves
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Thursday : Chest, tris, delts - 1/10/2008 10:59:36 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
Incline Bar Presses (using IBB's techinique)
let me know how that works for you bro.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Thursday : Chest, tris, delts - 1/10/2008 1:12:41 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Flat Dumbell Presses
50x8 (warm up)
75x10
75x10
Cable Crossovers (first time i've ever done these)
55x10
70x10
V-bar triceps pressdowns supersetted w/ one arm side laterals w/ low cables
110x12 50x8
130x15 40x8
150x12 35x10
Incline Barbell Presses (w/ the IBB technique)
95x8
115x10
135x10 (this is after all the above stuff... and i was focusing on perfecting the IBB style, not on moving heavy weights... utilizing this technique next workout and doing these earlier in my workout, I'd say 165x12 is a definite possibility, and that's by far more than I've ever done on inclines)
Seated DB Presses (perfect, slow repetitions... going down till arms are parallel w/ ground)
35x8
40x8
50x10 (most I've ever done)
Hammer Strength Swing machine (total weight not including rack itself)
180x10
180x10.25, lol
110x16 wide grip, then immediately 3 more close grip (for a burnout set)
Awesome workout... I wish I could repeat this daily cuz it's so fun... My chest has never been so swollen with blood, and I've never had such focused contractions before... I'm LOVING IT!!!
Plus, wearing the same gym clothes that I always wear, I weighed 200.6 pounds (w/ no keys or cellphone, lol), and exactly 25 days ago (when I started lifting there), I weighed in at 184 flat!!! that's 16 pounds in 25 days! But a LOT of it is water and food I assume...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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Basis for Ca and Mg supplementation - 1/10/2008 2:59:35 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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How does a very low level of magnesium stop the muscle fiber from contracting? Magnesium also plays a role in the molecular machinery that is downstream of calcium release. The core of this machinery comprises two molecules, actin and myosin. Actin molecules interlink to form filaments, which are bundled together and anchored at either end of the muscle cell. Myosin is a motor protein that in muscle resembles a matchstick with its head bent down. The head is the globular domain, and the "stick" part is the tail. The head is able to bind to actin and also bend back and forth. Myosin molecules are bundled together by their tails near the center of the cell. Their heads point toward either end and are close to the actin molecules. When a muscle fiber is at rest a complex of two molecules, troponin and tropomyosin, sits between actin and myosin and prevents them from interacting.
Increased intracellular calcium causes troponin-tropomyosin to slide away, allowing the myosin heads and actin filaments to bind to one another. The myosin heads bend back and forth, creating a ratcheting motion that pulls actin bundles at each end of the cell closer together. The actin bundles are interlinked with the cytoskeleton, so the cell becomes shorter. The muscle fiber contracts. Every time that a myosin head ****s up and then ratchets forward, it hydrolyzes one adenosine triphosphate (ATP) molecule for energy. ATP binds to the myosin head with magnesium. Therefore, a drastic decrease in intracellular magnesium makes the muscle cell less contractile.
(in reply to toolman4052)
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RE: Basis for Ca and Mg supplementation - 1/11/2008 9:36:17 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Are you doing cardio before your work outs? Just wondering.. I know I don't but someone said something interesting to me in the gym the other day.. although they were not a big guy and none of the big guys agreed..
Doing cardio before you work out gets the blood flowing and you could possibly increase the pump during your work out because of it.. No one agreed with him, but it did make me think a bit.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Basis for Ca and Mg supplementation - 1/11/2008 9:40:59 AM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Are you doing cardio before your work outs? Just wondering.. I know I don't but someone said something interesting to me in the gym the other day.. although they were not a big guy and none of the big guys agreed..
Doing cardio before you work out gets the blood flowing and you could possibly increase the pump during your work out because of it.. No one agreed with him, but it did make me think a bit.
It will definitely get blood flowing, but I'll have to try and see if that helps any... I bet about 5 minutes of walking semi-briskly on a treadmill would be beneficial... wouldn't wear you out, but would start to move blood throughout... not a bad theory... but no, I currently dont do that...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Basis for Ca and Mg supplementation - 1/11/2008 10:07:19 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
Are you doing cardio before your work outs? Just wondering.. I know I don't but someone said something interesting to me in the gym the other day.. although they were not a big guy and none of the big guys agreed..
Doing cardio before you work out gets the blood flowing and you could possibly increase the pump during your work out because of it.. No one agreed with him, but it did make me think a bit.
It will definitely get blood flowing, but I'll have to try and see if that helps any... I bet about 5 minutes of walking semi-briskly on a treadmill would be beneficial... wouldn't wear you out, but would start to move blood throughout... not a bad theory... but no, I currently dont do that...
I don't do it either.. although I may give it a try maybe.. in like maybe a couple months lol.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Basis for Ca and Mg supplementation - 1/11/2008 10:12:39 AM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
Are you doing cardio before your work outs? Just wondering.. I know I don't but someone said something interesting to me in the gym the other day.. although they were not a big guy and none of the big guys agreed..
Doing cardio before you work out gets the blood flowing and you could possibly increase the pump during your work out because of it.. No one agreed with him, but it did make me think a bit.
It will definitely get blood flowing, but I'll have to try and see if that helps any... I bet about 5 minutes of walking semi-briskly on a treadmill would be beneficial... wouldn't wear you out, but would start to move blood throughout... not a bad theory... but no, I currently dont do that...
I don't do it either.. although I may give it a try maybe.. in like maybe a couple months lol.
haha... i hate typical forms of cardio... i like being outside for cardio, doing bag work, riding bikes, etc... not doing treadmills and stationary's...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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Friday : Back and Biceps - 1/11/2008 10:36:15 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Pulldowns
100x8
190x9
170x8
150x9
Shrug machine... weight NOT including rack itself
90x12 seated
180x12 this one and the rest were standing
230x12
280x12
Preacher curl machine... weight not including rack
45x8 warm up for biceps tendons
70x8
90x9
70x8
45x12
Seated "lean back" machine
15 blocks x 12
20 blocks x 12
22 blocks x 12
Seated leaning forward lat raises for rear delts and traps
15x8
20x10
25x10
DB rows (one arm at a time)
75x12
85x12
85x12
DB Shrugs
80x12
90x12
100x12
Standing Bar curls (total weight NOT including bar)
0 x 12 warmup
50 x 10 normal grip
30 x 10 close grip
30 x 10 super wide grip
Pullups
10
Chinups
10
Pullover machine
10blocks x 8
11blocks x 15
Jump Rope : 5 minutes (PATHETIC!!!) lol
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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