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Health & Fitness
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Old 12-21-2012, 08:13 AM   #21
DylloS
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Girl A does not like you
well that's not true lol
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Old 12-22-2012, 09:21 PM   #22
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I'm messing with you like you messed with me. You know if she likes you she'll let you at least get the tip in.

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well that's not true lol
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Old 12-23-2012, 07:06 PM   #23
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Chest

Incline DB Press - 3 set of 60lbs X 6
BB Bench Press - 1 set of 150lbs X 5 and 2 sets of 140lbs X 7

Circuit:
Incline DB flies 3 sets 60lbs x 10
Dips 3 x 15 reps
Pushups 3 x 8

Tris:
Press machine 3 sets 100lbs x 10
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Old 12-27-2012, 06:41 PM   #24
z00
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Shoulders:

Seated military presses 1 x 110lbs 6 reps, 2 x 100lbs 7 reps
Behind the neck presses 1 x 85lbs 6 reps, 2 x 80lbs 7 reps
rear delts 3 x 20lbs 10 reps

side delts 3 x 25 lbs 8 reps
reverse wide cable pull downs 3 x 25lbs 10 reps
close grip cable traps pull 3 x 60 8 reps

Tri:
pull-downs 3 x 60lbs 10 reps
reverse pull downs 3 x 80lbs 8 reps

Abs:
leg ups 2 x 15 reps
full crunches 2 x 10 reps with 25lbs
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Old 12-27-2012, 08:57 PM   #25
z00
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Deadlifts (smith machine):
1 x 5 295lbs
2 x 7 275lbs

Behind behnch head pull:
3 x 10 55lbs

Weighted pull-ups:
3 x 6 with 30lbs plus 4 reps assisted with 3 sec pause on way down

chin-ups
3 x 10
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Old 12-28-2012, 05:18 PM   #26
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wtf is a smith machine deadlift
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Old 12-29-2012, 12:07 PM   #27
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My gym is renovating so all racks are removed. My only choice is smith machine.
It's just like BB deallift except you have to deal with some limitations.


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wtf is a smith machine deadlift
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Old 12-29-2012, 12:52 PM   #28
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Deadlifting on a smith machine is awful
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Old 12-29-2012, 12:56 PM   #29
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Any alternatives? I tried with DB DLs, smith machine felt better.
I do put a matt with holders to raise me off the ground by 10" so the BB is a bit below half way on my shins.

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Deadlifting on a smith machine is awful

Last edited by z00; 12-29-2012 at 12:59 PM.
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Old 12-29-2012, 01:50 PM   #30
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Any alternatives? I tried with DB DLs, smith machine felt better.
I do put a matt with holders to raise me off the ground by 10" so the BB is a bit below half way on my shins.
That's probably your best bet really. The form will never be identical and dumbbell deads feel a lot different.
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Old 12-29-2012, 02:47 PM   #31
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I would stick with other back exercises until you are able to deadlift again imo
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Old 12-29-2012, 03:52 PM   #32
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I actually don't notice a lot of difference between smith machine and BB deadlift. I still get sore in the same exact spots between the two.

Deadlifts are awesome. They made such a difference for me, I don't know why I rarely see anyone at the gym doing them.

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That's probably your best bet really. The form will never be identical and dumbbell deads feel a lot different.
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I would stick with other back exercises until you are able to deadlift again imo
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Old 12-29-2012, 03:56 PM   #33
z00
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Chest

Incline DB Press - 1 x 5 65lbs, 2 x 7 60lbs
BB Bench Press - 1 set of 160lbs X 5 and 2 sets of 150lbs X 7

Dips 3 x 12 reps with 30lbs
Pushups 3 x 6 with 30lbs

Pec machine:
2 x 10 reps 90lbs
1 x 10 reps 110lbs

Tris:
bench dips 3 x 10 reps with 30lbs

Last edited by z00; 12-29-2012 at 03:57 PM.
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Old 12-29-2012, 06:25 PM   #34
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I actually don't notice a lot of difference between smith machine and BB deadlift. I still get sore in the same exact spots between the two.

Deadlifts are awesome. They made such a difference for me, I don't know why I rarely see anyone at the gym doing them.
I just don't see the logistics of it. The fixed nature of the smith machine wouldn't allow you to power through your hips, let alone follow the natural path if a floor free weight deadlift. The bar should be "touching" your body at all times, and with the weight being fixed this is impossible. If you can't see a difference, I suggest you seriously evaluate your deadlift form as you are going to injure yourself when you go heavy.
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Old 12-29-2012, 11:05 PM   #35
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There is a slight difference, but my point is that I still get a good deadlift from the smith machine. I have been going heavy. So far so good.

Here is exactly my setup and pretty similar form. If you guys see something wrong let me know. I don't use a belt.



Quote:
Originally Posted by dabears View Post
I just don't see the logistics of it. The fixed nature of the smith machine wouldn't allow you to power through your hips, let alone follow the natural path if a floor free weight deadlift. The bar should be "touching" your body at all times, and with the weight being fixed this is impossible. If you can't see a difference, I suggest you seriously evaluate your deadlift form as you are going to injure yourself when you go heavy.

Last edited by z00; 12-29-2012 at 11:15 PM.
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Old 12-30-2012, 05:21 PM   #36
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Forgot to post legs day from last time. It's same as below except 10lbs lower on all lifts.

Legs:

Front squats:
2 x 5 120lbs
2 x 7 110lbs

Back squats:
1 x 5 160lbs
1 x 6 160lbs
2 x 8 140lbs

Stiff-legged deadlifts:
3 x 10 100lbs

Ham extentions:
3 x 8 160lbs
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Old 01-05-2013, 01:44 PM   #37
z00
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Join Date: Oct 2009
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Back

Deadlifts (smith machine):
1 x 6 250lbs
2 x 8 230lbs

Behind bench head pull:
3 x 10 55lbs

Weighted pull-ups:
1 x 8 with 30lbs plus 4 reps assisted with 3 sec pause on way down
2 x 6 with 30lbs with 3 sec pause

chin-ups
2 x 6 with 30lbs
1 x 10 with body weight only
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Old 01-05-2013, 01:45 PM   #38
z00
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Join Date: Oct 2009
Location: Boston
Posts: 334
My Ride: E46 M3 Manual
Shoulders:

Seated military presses 1 x 110lbs 6 reps, 2 x 100lbs 7 reps
Behind the neck presses 1 x 85lbs 6 reps, 2 x 80lbs 7 reps
rear delts 3 x 20lbs 10 reps

side delts 3 x 25 lbs 8 reps
close grip cable traps pull 3 x 60 8 reps

Tri:
pull-downs 3 x 60lbs 10 reps
reverse pull downs 3 x 80lbs 8 reps

Abs:
leg ups 2 x 15 reps
full crunches 2 x 10 reps with 25lbs
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Old 01-06-2013, 02:09 PM   #39
z00
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Join Date: Oct 2009
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Posts: 334
My Ride: E46 M3 Manual
Chest

DB Bench Press - 1 set of 70lbs X 5 and 2 sets of 65lbs X 6
Incline DB Press - 3 set of 60lbs X 6

Dips 1 x 12 reps, 2 x 10 reps with 35lbs
Pushups 3 x 6 with 30lbs

high Cable flies 1 x 10 20lbs, 2 x 10 25lbs
low cable flies 2 x 8 25lbs, 1 x 8 20lbs

2 x 10 of abs machine.
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Old 01-06-2013, 07:00 PM   #40
z00
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Join Date: Oct 2009
Location: Boston
Posts: 334
My Ride: E46 M3 Manual
Legs:

Front squats:
2 x 4 140lbs
2 x 4 130lbs

Back squats:
1 x 5 180lbs
3 x 6 160lbs

Stiff-legged deadlifts:
3 x 10 100lbs

Ham extentions:
3 x 8 160lbs
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