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Health & Fitness
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Old 04-19-2013, 03:36 PM   #21
M3Inline6
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Quote:
Originally Posted by dabears View Post
hey m3inline, do you recommend rowing with extreme force for bent overs? (Trying to rip the weight off the ground and into your belt area with force) Or a more slow approach, contracting/squeezing at the top?
I use force, but I don't yank (..and I squeeze the bar hard and try to "bend it toward me", similar to the "bend the bar" approach to pull-ups). Make sure that you're contracting/squeezing, but control the entire movement (..moderate speed; ex: 2 seconds concentric, 2 seconds eccentric). The "yank" is a momentum cheat.

Last edited by M3Inline6; 04-19-2013 at 03:37 PM.
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Old 04-19-2013, 04:02 PM   #22
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I deadlift on back day! In fact just this week I DL'd 225 for 1 which is a safe 1 rep max for me until my form improves.


Next week ill use a BB and row that thing like a canoe.
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Old 04-19-2013, 04:06 PM   #23
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I deadlift on back day! In fact just this week I DL'd 225 for 1 which is a safe 1 rep max for me until my form improves.


Next week ill use a BB and row that thing like a canoe.

Good job on the 1RM. It wasn't that long ago that 225 lbs. was heavy for me too until I got the movement down. Now my number has more than doubled.


...and yes, row that b|tch like a canoe.
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Old 04-19-2013, 04:15 PM   #24
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do you have any form videos up of your deadlift? we could help you get your form ready for the next stage (working up to 315)
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Old 04-21-2013, 09:08 PM   #25
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Chest day today:

BB flat: 95x10; 135x5; 185x1, 165x 5; 155x5x4; 135x10
DB flat: 50x10; 60x10; 70x5; 80x3; (60x10; 50x5; 40x5) drop set
Incline DB: 50x10; 60x5; 5(50x10; 40x10; 25x10; 5x25) drop set
Cable pec flys: 27.5/arm x 12x3

Edit: I still try to keep in mind that I'm recovering from shoulder tendinitis, so tricep dips, chest dips, decline bench etc. all irritate my shoulder. I would typically do 50 pushups or so at the end but I was pressed for time today. With just this workout today I left feeling like ripping my shirt




Quote:
Originally Posted by dabears View Post
do you have any form videos up of your deadlift? we could help you get your form ready for the next stage (working up to 315)
Back day is tomorrow. I want it to be a real heavy day. I'm going to implement BB rowing tomorrow and I'm pretty psyched for it.

Last edited by bostonsc4; 04-21-2013 at 09:15 PM.
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Old 04-22-2013, 08:47 AM   #26
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Originally Posted by bostonsc4 View Post
Chest day today:

BB flat: 95x10; 135x5; 185x1, 165x 5; 155x5x4; 135x10
DB flat: 50x10; 60x10; 70x5; 80x3; (60x10; 50x5; 40x5) drop set
Incline DB: 50x10; 60x5; 5(50x10; 40x10; 25x10; 5x25) drop set
Cable pec flys: 27.5/arm x 12x3

Edit: I still try to keep in mind that I'm recovering from shoulder tendinitis, so tricep dips, chest dips, decline bench etc. all irritate my shoulder. I would typically do 50 pushups or so at the end but I was pressed for time today. With just this workout today I left feeling like ripping my shirt






Back day is tomorrow. I want it to be a real heavy day. I'm going to implement BB rowing tomorrow and I'm pretty psyched for it.
Stop declining anyway. It's a waste of time.
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Old 04-22-2013, 09:29 AM   #27
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Haven't done them in forever anyways. I feel like its way more core/ triceps/ shoulders than chest contraction. I remember the debate on here a while ago.
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Old 04-23-2013, 10:15 AM   #28
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Back day was a success yesterday (read my thread on being an RA over in OT) because that news was delivered to me right before the gym that they want to fire me. I did:

20 strict pullups in 4 sets to warm up
Wide grip lat pulldowns 3x10 at 140lb
Seated rows 3x10 with a plate and a 25 on each side
High rows 3x10 same weight
Deadlift 135 2x10; 185 2x5; 225x3; and a new 1RM at 275 with great form. It felt like 3 thousand pounds.
Ended with 20 more pullups over 4 sets of strict.
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Old 04-23-2013, 10:19 AM   #29
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Originally Posted by bostonsc4 View Post
Back day was a success yesterday (read my thread on being an RA over in OT) because that news was delivered to me right before the gym that they want to fire me. I did:

20 strict pullups in 4 sets to warm up
Wide grip lat pulldowns 3x10 at 140lb
Seated rows 3x10 with a plate and a 25 on each side
High rows 3x10 same weight
Deadlift 135 2x10; 185 2x5; 225x3; and a new 1RM at 275 with great form. It felt like 3 thousand pounds.
Ended with 20 more pullups over 4 sets of strict.
deadlift first. ALWAYS do the compound heavy stuff first. That's where you want to be fresh.
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Old 04-23-2013, 10:59 AM   #30
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anyone else think 135x10 on deadlift is overkill? and yes please do the heavy compounds first after a proper warmup.

you are killing your grip strength with the pullups + pulldowns + rows, plus the extensive buildup to your 1RM.

sorry to hear about the RA situation
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Old 04-23-2013, 11:04 AM   #31
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anyone else think 135x10 on deadlift is overkill? and yes please do the heavy compounds first after a proper warmup.

you are killing your grip strength with the pullups + pulldowns + rows, plus the extensive buildup to your 1RM.

sorry to hear about the RA situation
I dont think so. I always feel a little more warmed up after it.
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Old 04-23-2013, 11:10 AM   #32
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I dont think so. I always feel a little more warmed up after it.
reason that I ask is that I do 135x5, 185x4, 225x3, 275x2 then pull 320 for 5. Wondering if I should try something like 135x10, 185x5, 225x3, 275x2.
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Old 04-23-2013, 11:13 AM   #33
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reason that I ask is that I do 135x5, 185x4, 225x3, 275x2 then pull 320 for 5. Wondering if I should try something like 135x10, 185x5, 225x3, 275x2.
try it. I tend to be pretty tight before working out from sitting at work so I think it helps me.
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Old 04-24-2013, 12:18 AM   #34
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8 Month Progress

Here it is ladies:


I'm happy with my results thus far, despite my setbacks. Here is what I want to focus on for the next few weeks / months:

More pronounced chest, more defined abs, beefier bis and tris. I want a more pronounced lower back, as you can see its still the area least pronounced back there.

EDIT: Ignore the f'd up haircut, I was in the middle of my buzz cut and my gf needed to head out and I stopped to take some pics before she left, wasn't done with it.
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Old 04-24-2013, 09:01 AM   #35
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Good progress man, I see some good fat loss since you started.

Keep lifting heavy, eat, and rest. Deadlifts, pullups and chinups will do wonders to your back. Get a lifting belt once your body weight is not enough for pullups/chinups.

In your 1st pic, is that your normal posture? You need to work on that, could be some muscle imbalance with shoulder/chest and back. Pay attention to your posture and standup straight.
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Old 04-24-2013, 09:04 AM   #36
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Don't worry about your abs. You're lean enough to put on size and not look fat. Your lower back will look better after some time and more deads. You want a very small lower back that tapers out as it goes up. This will make your waist look even smaller.

Your arms need some work. It almost looks like you're not even flexing. Hit them hard with heavy bench, dips, pull ups, chin ups and various back work. A few sets of heavy curls may help but I tend to shy away from direct arm work because I think it's not needed. I could be wrong though and I'm sure it wouldn't hurt.
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Old 04-24-2013, 10:50 AM   #37
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Old 04-24-2013, 04:20 PM   #38
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Don't worry about your abs. You're lean enough to put on size and not look fat. Your lower back will look better after some time and more deads. You want a very small lower back that tapers out as it goes up. This will make your waist look even smaller.

Your arms need some work. It almost looks like you're not even flexing. Hit them hard with heavy bench, dips, pull ups, chin ups and various back work. A few sets of heavy curls may help but I tend to shy away from direct arm work because I think it's not needed. I could be wrong though and I'm sure it wouldn't hurt.
Everyone always wants big bro muscles, and like them, so do I in a way. My arms have always been my weakest aspect muscle wise, and I've always kind of felt small "only" cause of my arms. With compound movements, I can move weight around fine, get a real good full body workout in and I'm seeing results. However, with arms, I have told you before Solly that I just can't seem to "blast" them... I can do 300 sets of 300 reps doing bicep and tricep work, and they aren't sore, nor do they ever grow. I understand that arms are a weak muscle, cannot move a lot of weight on their own, AND also understand that they are secondary muscles used every single day except leg day. I guess I just struggle to grow these bad larry's and always feel a bit self conscious about them.
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Old 04-24-2013, 04:23 PM   #39
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Everyone always wants big bro muscles, and like them, so do I in a way. My arms have always been my weakest aspect muscle wise, and I've always kind of felt small "only" cause of my arms. With compound movements, I can move weight around fine, get a real good full body workout in and I'm seeing results. However, with arms, I have told you before Solly that I just can't seem to "blast" them... I can do 300 sets of 300 reps doing bicep and tricep work, and they aren't sore, nor do they ever grow. I understand that arms are a weak muscle, cannot move a lot of weight on their own, AND also understand that they are secondary muscles used every single day except leg day. I guess I just struggle to grow these bad larry's and always feel a bit self conscious about them.

Alter your approach to arms. Lift with a barbell, lift heavier, stay in the low rep range, CONTRACT, perform negatives with heavy weight, etc. If what you are doing is not netting results, your approach needs adjusting.
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Old 04-24-2013, 05:04 PM   #40
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You want big biceps, weighted chinups. Do it with the right form and you'll be sore.
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