The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #26
    fat submariner
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    I was blowing on the Clean & Presses yesterday (as always) but I managed them which leads me to the conclusion that my failure to do them in my garage the other day was mainly down to my poorly-balanced sand-filled vinyl weights... I can see me shelling out for a decent rack, bench, olympic gauge bar and plates in the near future... the wife's not gonna like that!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #27
    fat submariner
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    Tuesday 3 May – Week 3 Day 5

    Arms

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    6 @ 35kg
    4 @ 37.5kg
    2 @ 37.5kg
    3 @ 35kg
    3 @ 35kg
    3 @ 35kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    4
    4
    4 (really engaging abs to get up on this set... still couldn't get all the way up! )

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 50kg (too easy... was on a bench that I hadn't used before and went too light!)
    6 @ 60kg
    6 @ 60kg
    4 @ 65kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 15kg
    6 @ 17.5kg
    6 @ 17.5kg (form going!)
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #28
    fat submariner
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    finally feel like I am actually progressing!

    the Seated Half Presses I have been doing on a Smith Machine at this gym (work) as there is no rack here, so they're not ideal.

    this is my best performance so far on the Chin Ups as my form only started going on the last set (I'm not doing them weighted yet but I hope to progress enough that I will soon need to purchase a belt).

    I used a different bench for the Close Grip Bench Press and went too light for the 1st set but I felt a definate improvement when I upped the weight!

    also felt an improvement on the Incline Hammer Curl (though my form was going by the end of the 3rd set so I dropped back to 15kg for the last set!)

    I'll see if that improvement stays when I go back to 2 arm workouts a day twice a week on Friday!

    I did notice this morning that I've lost a couple of pounds so my BMI is (just) below 27 now ... hopefully that's the intensity of this routine working off some of my gut and nothing else! I won't update my stats on my signature block until the weekend though just incase!
    Last edited by macdaknife; 05-03-2011 at 10:18 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #29
    Moderator Off Road's Avatar
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    Good stuff. Keep up the progress. I too am finding some steady progress on my lifts. Really fun routine.
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  5. #30
    fat submariner
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    Thursday 5 May - Week 3 Day 7

    Was supposed to be Back & Chest but I got carried away with the Deadlifts and ended up running late for a meeting!
    Felt GOOD today! (even though I forgot my belt!)

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Deadlifts (2 mins between sets)
    5 @ 60kg
    5 @ 100kg
    5 @ 120kg (with wrist wraps)
    5 @ 140kg (with wrist wraps)
    1 @ 160kg (with wrist wraps) *NEW PB
    1 @ 180kg (with wrist wraps) *NEW PB
    Failed @ 200kg
    Failed @ 190kg
    1 @ 180kg (with wrist wraps)

    Lat Pulldowns
    30 @ 60kg (10 wide grip behind head/10 wide grip to chest/10 close grip underhand grip to gut)

    Extreme Fascial Stretch of Upper Back - 1 min hold
    Last edited by macdaknife; 05-05-2011 at 03:37 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #31
    fat submariner
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    Friday 6 May - Week 4 Day 1 (Arms)

    AM

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    6 @ 35kg
    6 @ 37.5kg
    5 @ 40kg
    4 @ 40kg
    5 @ 40kg
    3 @ 40kg

    Chin Ups (40X1 tempo - 2 mins between sets)
    4
    4
    4
    4 (really engaging abs to get up on last rep!)
    4 (really engaging abs to get up on last rep!)
    4 (really engaging abs to get up on last 2 reps!)

    Close Grip Bench Press (41X1 tempo - 90 secs between sets)
    6 @ 60kg
    6 @ 65kg
    6 @ 65kg (very slight Spot assist on the last rep)
    5 @ 65kg (Spot assist on the last rep)

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 15kg
    6 @ 17.5kg
    6 @ 17.5kg
    6 @ 17.5kg (form going slightly on the last 2 reps)

    Extreme Fascial Stretch of Biceps - 30 secs hold and Triceps - 1 min hold each
    Last edited by macdaknife; 05-06-2011 at 08:05 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #32
    fat submariner
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    progress again!

    the Tabata nearly killed me today but that's my own fault for socialising last night!

    the Seated Half Press, Close Grip Bench Press and Incline Hammer Curls were all improved today but I struggled a bit with the Chin Ups (I managed them but, as for the Tabata, I think I was feeling last night's beer on these!)

    my arms feel like lead at the moment so I'm interested in seeing how the pm session goes later!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #33
    fat submariner
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    Friday 6 May - Week 4 Day 1 (Arms)

    PM

    Tricep Kickbacks 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg (form going on last 3 reps)
    5 @ 30kg

    EZ Bar Curl (30X2 tempo - 90 secs between sets)
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg
    8 @ 30kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 10kg
    10 @ 10kg
    10 @ 10kg (struggled with left arm on last 2 reps)

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 10kg
    10 @ 15kg
    9 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #34
    fat submariner
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    I was surprised at this (pm) workout as I was tired... but I saw definate improvement across the board!

    not sure if this is the workout doing it's stuff or me just getting back to where I was before I broke my foot (and didn't train at all for 10 weeks). I suspect it's more down to the workout as I feel stronger and my body looks more toned.

    I need to buy some more plates for the EZ bar and some heavier DBs now!

    I have been feeling a twinge in the front of my left delt when lifting a bar or DB up to my shoulder to start the curl from the top... but I don't feel it when I'm actually doing the set... anyone got an explanation/solution for me?
    Last edited by macdaknife; 05-06-2011 at 04:49 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #35
    fat submariner
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    Sunday 8 May - Week 4 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 5kg
    21 @ 5kg
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 15kg

    BB Upright Rows (90 secs between sets)
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg (hold at top for 1 sec)
    10 @ 30kg (hold at top for 1 sec)

    BB Shrugs (90 secs between sets)
    15 @ 72kg (managed to squeeze another 20kg on that bar)
    15 @ 72kg
    15 @ 72kg
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #36
    fat submariner
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    Tuesday 10 May - Week 4 Day 5

    This week was fucked up as I was out of the office Mon/Tue/Wed in a different part of the country for meetings so I never managed my Leg workout on Monday and my 2 arm workouts on Tuesday were never gonna happen! I did manage to get into an army gym on Tuesday morning before work so did some deadlifts.

    Deadlifts (2 mins between sets)
    5 @ 60kg
    5 @ 60kg
    5 @ 100kg
    5 @ 140kg (with wrist wraps)
    1 @ 170kg (with wrist wraps)
    1 @ 180kg (with wrist wraps) (my form wasn't good on this lift!)
    Failed @ 180kg
    1 @ 140kg (with wrist wraps)

    Today I didn't feel as strong on the deadlifts as I did last week when 180kg felt easy (even though I failed above that weight). Not sure if it was the time of day I was working out (1st thing in the morning) or (more likely) it was because I never had my 3 scoops of Superpump 250 before the workout... I'll find out when I try again next week!
    Last edited by macdaknife; 05-12-2011 at 06:48 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #37
    fat submariner
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    Thursday 12 May - Week 4 Day 7 (Arms)

    AM

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 40kg
    4 @ 40kg
    4 @ 40kg
    4 @ 40kg
    4 @ 42.5kg
    2 @ 45kg

    Weighted Chin Ups (40X1 tempo - 2 mins between sets)
    4 + 10kg
    4 + 10kg
    3 + 10kg
    2 1/2 + 10kg
    2 + 10kg
    2 1/2 + 10kg

    Weighted Dips (41X1 tempo - 90 secs between sets)
    6 + 10kg
    6 + 10kg
    6 + 15kg
    5 1/2 + 15kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 17.5kg
    6 @ 17.5kg
    6 @ 17.5kg
    6 @ 17.5kg

    Extreme Fascial Stretch of Biceps and Triceps - 30 secs hold each (15kg DBs)
    Last edited by macdaknife; 05-13-2011 at 05:59 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #38
    fat submariner
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    saw improvement across the board again today though my arms are like lead now so not sure how the pm session will go!

    this was my 1st time with a weighted belt and I found it hard but enjoyable... gives me some new targets!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #39
    Moderator Off Road's Avatar
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    Awesome with the weighted dips and chins.
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  15. #40
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Awesome with the weighted dips and chins.
    thanks OR!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #41
    fat submariner
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    Thursday 12 May - Week 4 Day 7 (Arms)

    PM

    Rope Pushdowns 3 x 15 (warmup)

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 30kg
    8 @ 30kg
    8 @ 32.5kg
    8 @ 32.5kg
    8 @ 35kg
    6 @ 35kg

    EZ Bar Curl (30X2 tempo - 90 secs between sets)
    8 @ 35kg
    8 @ 35kg
    8 @ 37.5kg
    6 @ 40kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 12.5kg
    9 @ 12.5kg
    7 1/2 @ 12.5kg (left arm again!)

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 12.5kg
    10 @ 15kg
    8 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #42
    fat submariner
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    I'm seeing an improvement workout by workout at the moment... not sure how long I can sustain that but I'm definately enjoying it while it lasts!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #43
    fat submariner
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    Sunday 15 May - Week 5 Day 3

    Shoulders

    DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
    21 @ 5kg
    21 @ 5kg
    21 @ 7.5kg
    21 @ 7.5kg
    21 @ 7.5kg

    DB Front Raises superset with DB Press (90 secs between supersets)
    10 @ 10kg & 10 @ 15kg
    10 @ 10kg & 10 @ 17.5kg
    10 @ 10kg & 10 @ 17.5kg

    BB Upright Rows (90 secs between sets)
    10 @ 30kg (hold at top for 1 sec)
    10 @ 30kg (hold at top for 1 sec)
    10 @ 30kg (hold at top for 1 sec)
    10 @ 30kg (hold at top for 1 sec)

    BB Shrugs (90 secs between sets)
    20 @ 72kg
    20 @ 72kg
    20 @ 72kg
    15 + 5 @ 72kg (grip went!)

    Because last week was so messed up I've had to move Arms to Mondays and Thursdays. I moved Legs to Saturday but never managed it yesterday as I was doing stuff with the girls... I hate missing leg workouts as they're my favourite! :-(
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #44
    fat submariner
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    Monday 16 May - Week 5 Day 4 (Arms)

    AM

    Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

    Rope Pushdowns 3 x 15 (warmup)

    Seated Half Press (52X0 tempo - 2 mins between sets)
    4 @ 40kg
    4 @ 40kg
    4 @ 42.5kg
    4 @ 42.5kg
    4 @ 42.5kg
    4 @ 42.5kg

    Weighted Chin Ups (40X1 tempo - 2 mins between sets)
    4 + 10kg
    4 + 10kg
    4 + 10kg
    3 1/2 + 10kg
    2 1/2 + 10kg
    2 1/2 + 10kg

    Weighted Dips (41X1 tempo - 90 secs between sets)
    6 + 10kg
    6 + 10kg
    5 1/2 + 15kg *left elbow!
    4 + 15kg

    Incline Hammer Curl (31X1 tempo - 90 secs between sets)
    6 @ 15kg **this is down on last week!
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

    Slight improvement on the Seated Half Press and the Weighted Chinups.
    * my left elbow was a little tender after doing the weighted dips for the 1st time ever last week and I felt it a bit today.
    ** I think the niggle I've been feeling in my left shoulder combined with the left elbow niggle affected today's Hammer Curls; I hefted the 17.5kg DBs to my shoulders to start the 1st set and felt the niggle in my left shoulder as before, but this time I couldn't control it on the negative part of the 1st rep so dropped to 15kg!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #45
    Moderator Off Road's Avatar
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    Make sure you warm up those elbows really, really, really good before pushing things hard.
    Also, you might want to throw in some prehab exercises for the shoulders to keep them healthy.
    I'm going to start doing some lying L-flys after my workouts to keep the shoulders happy.
    Good workouts, you've been hitting this routine consistantly.
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  21. #46
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Make sure you warm up those elbows really, really, really good before pushing things hard.
    Also, you might want to throw in some prehab exercises for the shoulders to keep them healthy.
    I'm going to start doing some lying L-flys after my workouts to keep the shoulders happy.
    Good workouts, you've been hitting this routine consistantly.
    thanks OR.

    what do you recommend to warm up the elbows? and what are Lying L-Flyes?
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #47
    Moderator Off Road's Avatar
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    For elbows, just do a ton of reps with really light weights. For lying triceps extension, I start with the bar and just add 5 or 10 lbs each set until I get to my work weight. For things like dips, I will start with bench dips and work my way into bodyweight bar dips. Once you get the tennis elbow going, it takes forever to get rid of it. Better to just warm up really well.

    Here's a video clip I found online for the L-fly. Just picture him holding a dumbbell. Start with a very light weight, it doesn't take much to work thse tiny muscles. http://www.youtube.com/watch?v=HjDR4bOq9Mk
    _________
    ______
    ___

    Off Road Journal

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  23. #48
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
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    Quote Originally Posted by Off Road View Post
    For elbows, just do a ton of reps with really light weights. For lying triceps extension, I start with the bar and just add 5 or 10 lbs each set until I get to my work weight. For things like dips, I will start with bench dips and work my way into bodyweight bar dips. Once you get the tennis elbow going, it takes forever to get rid of it. Better to just warm up really well.

    Here's a video clip I found online for the L-fly. Just picture him holding a dumbbell. Start with a very light weight, it doesn't take much to work thse tiny muscles. http://www.youtube.com/watch?v=HjDR4bOq9Mk
    thanks buddy. I can't get youtube at work but I'll hit an internet cafe before my pm session.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #49
    fat submariner
    Join Date
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    Location
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    Monday 16 May - Week 5 Day 4 (Arms)

    PM

    Warmup
    EZ Bar Curl superset with EZ Bar Overhead Extension 5 x 15 (each) with 20kg
    Rope Pushdowns 3 x 15

    EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
    8 @ 32.5kg
    8 @ 32.5kg
    8 @ 32.5kg
    8 @ 35kg
    8 @ 35kg
    8 @ 35kg

    EZ Bar Curl (30X2 tempo - 90 secs between sets)
    8 @ 35kg
    8 @ 37.5kg
    8 @ 37.5kg
    8 @ 40kg

    Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
    10 @ 12.5kg
    10 @ 12.5kg
    8 @ 12.5kg (left arm again!)

    Incline Concentration Curl (3030 tempo - 60 secs between sets)
    10 @ 12.5kg
    10 @ 15kg
    7 1/2 @ 15kg *down by 1/2 a rep on last week!

    Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

    Didn't manage to check out that Lying L-Flye before the gym shut so just did a load of light warmup reps and didn't feel any snags with my shoulder or arm.
    Overall an improvement in the 1st 3 exercises but down (very slightly) on the last exercise... but I think I'd just had enough for the day by then!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #50
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
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    Just had a look at that youtube vid of Lying L-Flyes... thanks OR, I'll have a go at them before each session of my last double arm day on Thursday.

    For info, I weighed myself the other day and I'd gone up a couple of pounds but I've gone down 2 notches on my belt!
    Last edited by macdaknife; 05-17-2011 at 11:51 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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