Time to Grow!

200kg x 10 thats a good goal mate
 
glad to see it is all going well

200 for reps would be awsome bud a vid off thats aswel if u would be so kind lol but don,t let that poor lad squat u again lol

TERMINOLOGY FOUND HERE IN MY TRAINING ARTICLE:
http://newsletters.muscletalk.co.uk/1008.aspx
 
Back -
 
LAT PULLDOWNS
119KG - 10 REPS -A
126KG - 10 REPS -B
119KG - 10 REPS -B
 
SINGLE ARM MACHINE ROWS
80KG - 7 REPS  + 1 - B
70KG - 8 REPS - B
60KG - 10 REPS - B
 
BENT ROWS (concentrating on form)
100KG - 12 REPS -A
100KG - 10 REPS -A
100KG - 10 REPS -A
 
DB ROWS
65KG - 10 REPS -B
60KG - 10 REPS -A
 
LOW PULLEY ROWS
59KG - 12 REPS - A
59KG - 12 REPS - A
59KG - 12 REPS - A
 
This was with some different form tonight, i was shown a way to bring the close grip handle up high like a high pulley row in a shrugging motion, then to bring the shoulders back down before returning to the start position.
Imagine a train wheel piston motion....doesnt need that much weight and you feel it all down the back
 

Aaron Hallett

lmao, jealousy gets you no where, now where is my udos?!!!

Depends, where is my hoodie..??

Was just reading that article and it makes a good read.  So do you not do low reps anymore then?

rzoro


Was just reading that article and it makes a good read.  So do you not do low reps anymore then?

 
Hi ryzoro, periodisation mate.
I switch back and forth between the two for a period of no less than 8 weeks.

Tony Barnes

depends, where is my hoodie..??

 
Hmmmmm
They did send me an XS by mistake

cnut!!

Oh ok and what supps do you take if you don't mind me asking.

rzoro


Oh ok and what supps do you take if you don't mind me asking.

whey protein, creatine and the occasional pre-workout stim.
i have BCAA powders, beta-alanine etc on hand but i get forgetful with those..
 
i try and keep it simple.

CHEST/DELTS
 
INCLINE SMITH
130KG - 6 REPS  + 2 B
120KG - 6 REPS + 2 B
100KG - 8 REPS + 2 B
 
INCLINE HAMMER STRENGTH
90KG - 10 REPS + 2 A
90KG - 8 REPS B
80KG - 10 REPS +2 B
 
DB FLYS
32KG - 8 REPS A
32KG - 8 REPS B
32KG - 6 REPS + 2 B
 
DB LATERALS
20KG - 10 REPS
18KG - 10 REPS
18KG - 10 REPS
 
HAMMER STRENGTH LATERALS
6 PLATES - 12 REPS A
7 PLATES - 12 REPS B
7 PLATES - 12 REPS B
 
REAR DELT FLYS/REVERSE PEC DECK SUPERSET
18KG - 9 PLATES - FAILURE  X 2
 
Training partner was having an off day bless, all weights 20% down on previous week. We all get it but once it happens on the first set on the 1st exercise, it all goes down hill after that!!

Do you do any OHP for the delts Aaron ?
d/b' s, b/b, hammer etc ?

If you don't is there any particular reason, injury or just feel its ineffective etc ?

hey mate, on a press day like that there is a tendancy to overkill the front delts.
I already had two pressing exercises previous (incline work) so anything additional IMO is overkill.
 
If i trained shoulders on their own or with say triceps, there would be either DB or BB OH pressing
 
---------------------------------------
 
LEGS @ MONSTER GYM
 
SQUATS
180KG - 4 REPS
140KG - 15 REPS
140KG - 12 REPS
 
Had to gauge where i was on the 180, always pushing to see the line in the sand.... next week i want 6 minimum.
 
LEG PRESS
200KG - 15 REPS
240KG - 12 REPS
240KG - 12 REPS
 
LEG EXTENSIONS
110KG - 12 REPS X 3
Slow pauses at top and holding contractions.
 
STANDING HAM CURLS
30KG - 12 REPS
35KG - 12 REPS
35KG - 12 REPS
 
LYING HAM CURLS
60KG - 12 REPS
65KG - 12 REPS
65KG - 12 REPS
 
Great workout in a fantastic gym, i love the place!!!
Ran out of time for calves but will do them sunday.

Aaron Hallett

Training partner was having an off day bless, all weights 20% down on previous week. We all get it but once it happens on the first set on the 1st exercise, it all goes down hill after that!!

 
Do you think training partner = better workout? I always train alone, so never really get to do any forced reps as they are frankly too dangerous

having someone on hand to push you every set without having to nab a random gym goer is crucial IMO.
Plus friendly competition helps spur you on.

Ahh, i see.
Thank you.
 
I give shoulders their own day, and always use a pressing movement, i have always thought of ohp as the meat and potato exercise for delts.
I will put them with chest for a few sessions like you do and drop the ohp and see how i get on with that as my shoulder has been giving me some jip recently so cutting the pressing down may help with that.
 
Cheers mate.