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michaelzwarszawy
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« Reply #45 on: October 14, 2009, 02:56:59 PM » |
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you can always try pullovers.
hmm, i've heard some dispute about whether it works lats or chest. doesn't it work the shoulders well too? |
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michaelzwarszawy
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« Reply #46 on: October 14, 2009, 03:00:50 PM » |
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Got killer DOMS for lats and traps. Today was leg day, and I did the following: 4 sets of 8 for leg extension machine, 250-265lbs, then I did leg curl with 155lbs 8x4, leg press 8x4 with 360lbs (it is MUCH harder than in my previous gym, probably different pulley system), and lastly I did good-mornings with 120-130lbs 8x3 for hamstrings. For calves, I did 380-400lbs on the standing calf raise machine, 8x4 then I did inversion and eversion for 15 reps, with eversion and inversion counting as 1 reps, held 90lb dumbbells on each thigh and lastly, I did 1 leg calf raises 8x3 with 50lb dumbbell. All feedback is welcome.
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michaelzwarszawy
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« Reply #47 on: October 15, 2009, 01:04:25 PM » |
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Today was shoulders+biceps day. For shoulders, I did 8x4 reverse flyes on the pec deck (135lbs), 8x4 dumbbell shoulder press 55lb dumbbells each hand, straight-arm lateral raises with 25lb dumbbells 8x4 and front raise with 45lb plate in both hands, 8x4. For biceps, I did 8x4 barbell curls with 65-70lbs, 25s 8x4 hammer curls and I tried reverse preacher curls for the first time. I really overestimated my strength; I thought I'd take it easy with two 10lb plates on each side and upgrade the weight; boy was I wrong! Ended up doing 8x4 reverse preacher curls with 10lb plates on each side, in addition to the 20lb EZ bar. My biceps could have handled the weight with barely any effort, however my forearms were pathetic! Looks like I'm gonna need to train em so by the end of my freshman year at university, I'll be able to do 2 25lb plates on each side. All feedback is welcome!
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Savage2687
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« Reply #48 on: October 15, 2009, 01:28:08 PM » |
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Michael I'm just curious here. Is there a particular reason you couple shoulders with biceps? I've read several recommendations to couple shoulders with chest and tri's.
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It is better to be thought a fool than to open one's mouth and remove all doubt.
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michaelzwarszawy
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« Reply #49 on: October 16, 2009, 02:27:48 PM » |
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Michael I'm just curious here. Is there a particular reason you couple shoulders with biceps? I've read several recommendations to couple shoulders with chest and tri's.
The shoulder is a complex muscle requiring quite a few exercises to hit all the parts of it. It's best to work on shoulders separately, or work them with a smaller muscle group, biceps being the perfect example. |
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michaelzwarszawy
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« Reply #50 on: October 17, 2009, 08:24:09 AM » |
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Yesterday was chest and triceps day. For chest, I did 8x3 pec deck with 270lbs, 8x4 machine chest press with 210lbs, 8x2 dumbbell flyes with 55s, then 8x2 dumbbell flyes with 60s. Lastly, I did cable flyes on chest machine with half the stack. For triceps, I did 1 set pulldown of 8 with 160lbs, cable tricep extension parallel to the floor with 110lbs 8x4, 210lbs on dip machine 8x4, and lastly 8x4 dumbbell tricep extension with 75lb dumbbell.
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« Last Edit: October 19, 2009, 03:14:43 PM by michaelzwarszawy »
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Scooby
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« Reply #51 on: October 17, 2009, 08:53:20 AM » |
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Sounds like you are doing my killer vacation prep turn-your-body-into-a-quivering-lump-of-jello workout and you are not even going anywhere!
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My Fitness Goal: Complete an Olympic length triathlon before 'm 50
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michaelzwarszawy
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« Reply #52 on: October 17, 2009, 08:54:42 AM » |
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it was great though! took me about 75 minutes to complete.
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michaelzwarszawy
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« Reply #53 on: October 17, 2009, 09:35:17 AM » |
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my personal rule of thumb is to never do more than 15 sets on a body part, or else i consider it over training. it's always a minimum of 9 and max of 15 for me, the average being about 12-13.
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michaelzwarszawy
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« Reply #54 on: October 17, 2009, 04:25:50 PM » |
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Today was ab day. Did 8x4 weighted crunches with 25-30lbs, then I did bent-knee leg raises on captain's chair as seen here: http://i.ehow.com/images/GlobalPhoto/Articles/5342606/captains20chair_Full.jpg <--- that's what it looks like, except I had a 50lb dumbbell inbetween my feet, 5lbs more than 2 weeks ago! I did 8x3 on that, then I did 8x3 140lbs on the ab crunch machine and lastly, I did 190 195 200 and 205lbs (max possible weight) on the torso rotator machine, 8 reps on each side of torso. Man the progress is amazing!
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« Last Edit: October 17, 2009, 04:30:03 PM by michaelzwarszawy »
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michaelzwarszawy
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« Reply #55 on: October 19, 2009, 12:41:08 PM » |
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Back:6x5 pullups, I was almost able to complete the last set for the first time, making progress here!8x4 lat pulldown, I'm training now with 150lbs with flawless form! 8x3 alternating 1 arm machine rows, 150lbs, 16 reps (8 for each lat) Picture of machine here: http://www.atlantis-fit.com/products/item_img.aspx?prod=D-337&ext=jpg
8x3 seated bent-over rows with 45lbs dumbbells, it's starting to feel easy, guess I'm getting stronger!
Traps:
8x4 shrugs with plates, 260lbs This is the exact machine, pictured here: http://us.commercial.lifefitness.com/content.cfm/squatlunge
8x3 shrugs with shoulder pads on standing calf raise machine, 300lbs
8x4 upright rows with EZ bar with 80-90lbs
8x3 dumbbell shrugs with 75-80lbs
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« Last Edit: October 19, 2009, 03:15:13 PM by michaelzwarszawy »
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michaelzwarszawy
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« Reply #56 on: October 20, 2009, 05:11:06 PM » |
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Leg day (exact same machines are in pictures):
8x4 leg press 360-400lbs, machine pictured here: http://www.atlantis-fit.com/products/item.aspx?code=C-403
8x4 leg extension with 260-265lbs, whole stack weighing 300lbs, pictured here: http://us.commercial.lifefitness.com/common/modules/display/templates/dsp_popup.cfm?site=Commercial&mode=resource&rid=12771382&lid=430217&colrid=430214
8x4 leg curls, 155lbs out of max 200lbs, pictured here: http://us.commercial.lifefitness.com/common/modules/display/templates/dsp_popup.cfm?site=Commercial&mode=resource&rid=1442249&lid=430217&colrid=430214
8x3 goodmornings, 120-140lbs
Calves:
8x4 calf raise machine, 380-400lbs (whole stack) pictured here: http://www.atlantis-fit.com/products/item.aspx?code=M-118
12x4 seated calf raise with 100lb dumbbells on each knee
8x3 standing calf raise, 55lb dumbbell for each calf
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michaelzwarszawy
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« Reply #57 on: October 21, 2009, 02:54:00 PM » |
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Shoulders+Biceps
8x4 reverse fly on pec deck, 135-145lbs, 8x4 dumbbell shoulder press with 55-60lb dumbbells. I was frustrated with right shoulder since my left is slightly stronger, so it was a challenge to get the dumbbell up on my right shoulder, but nevertheless, I managed to do 6 reps of 2, adding another 4 reps in a set to complete what i intended to finish with 8 reps earlier. Next, I did 8x4 straight-arm lateral raise with 25lb dumbbells (they're getting easier, i think i'm capable now of 27.5lbs!), lastly, front raise 8x4 with 45lb plate (getting easier!)
Biceps:
8x4 barbell curl, 65-70lbs did 2 more reps than last week with 70lbs, yeah!!! 8x4 hammer curls with 25 and for the first time, 27.5lb dumbbells, getting stronger! 8x4 reverse preacher curls, i was also able to do 2 more reps than last week, yeah!
In general, I'm amazed that I've gotten stronger in only 1 week. I pretty much gradually increased in weight and/or reps!
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michaelzwarszawy
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« Reply #58 on: October 22, 2009, 10:20:56 AM » |
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Chest+triceps
8x3 pec deck, 255lbs (had to lower for better form) pictured here: http://www.atlantis-fit.com/products/item_img.aspx?prod=P-156&ext=jpg, 8x4 chest press 200lbs, pictured here: http://us.commercial.lifefitness.com/common/modules/display/templates/dsp_popup.cfm?site=Commercial&mode=resource&rid=774782&lid=430217&colrid=430214
8x4 dumbbell flyes, 50-55lbs (had to lower so i could use better form), 8x3 cable incline flyes, pictured here: http://www.freemotionfitness.com/webapp/wcs/stores/servlet/Product_-1_10001_10002_10009_10001 (8x3 on 80)
Triceps:
65 (kg lbs?), i was able to do 160 on 2 pulleys+1 for adjusting, but on this one, i can do 65 with flawless form with 1 less pulley, not sure if it's kg or pounds). 190lbs out of 300, 8x4 overhead tricep rope extension on 2 pulleys plus 1 adjustable, all pictured here: http://us.commercial.lifefitness.com/common/modules/display/templates/dsp_popup.cfm?site=Commercial&mode=resource&rid=669334&lid=430217&colrid=430214
110-115lbs, 8x4 dip machine, pictured here: http://us.commercial.lifefitness.com/content.cfm/tricepspress 8x3 overhead dumbbell extension with 70lbs (had to lower for flawless form)
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« Last Edit: October 23, 2009, 02:24:28 PM by michaelzwarszawy »
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