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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 3 2007 18:56:55
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BencherRdg
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quote:
ORIGINAL: OoOGazOoO
Hi Rodge hows you, trainin going ok, hows the shoulder? ? ?
I tried the shrugs like you do once, didnt really work to be honest, it felt like i wasnt really hitting the traps, any tips? ? ?
Alright Gaz!
training halted somewhat by lower back  not squatted for a few weeks and not deadlifter since 21st dec - not chiropractor appointment friday afternoon.
Shoulder is SORT OF ok *touch wood* at the moment, I can have probs with both especially if i sleep heavy on either side . My aim at present is obv to build up strechth in the delts. I'v started doing delt and Bench at beginning of workouts.
I'm continuing to do the band work phsio has left me with and i'm doing cuban rotatios and lying l'flys for my RC's once a week with 2-3kg DB's
Tips for the Incline Srugs dunno really.. I suppose its does hit your uppermost traps like a standing shrug would due to the angle you're at and the position you are pulling the DB's to, but normally my upper traps would get hit with the deads that precede them (although not deadlifting JUST at the mo due to the back).
I think the idead is that they work a great area of the upper back.
I maybe wrong though!
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 3 2007 23:42:33
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BencherRdg
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3/1/07
Storming fish and chip fueled workout  
Flat BB Bench
67.5kg 1x6 70kg 2x6 not really even a struggle tonight. Good form too. Hopefully nail 70kg 3x6 next week. Shoulder is feeling quite good 
CG Bench (flat)
52.5kg 2x8
Thought i'd throw some of these in feels wierd not done these for over a year i reckon. Anyone got any tips on technique ie where to bring bar down to, hand spacing and elbow positioning?????
DB Row
27.5kg 3x8
Still not easy i still feel my form is not quite right on these I feel maybe i'me bring my arm too far up at the top (definatley past parallel)
Weighted chins
5kg 1x7 1x6 3.75kg 1x6
bit of a struggle on last rep of last set. I'll call it 6 but my chin was over the bar but not sure how far off my chest was... 
L-fly
3kg 1x16 1x4
good and good
Cuban Rotations
2kg 1x16 1x15 (i think)
forgot to right last set down as i started talking to a gym instructor about rotator cuffs and benching and other things like getting p1ssed nye!
Went home and stretched as i forgot to do that for all the chatting
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 6 2007 16:05:24
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BencherRdg
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Had a right cold/sore throat/swollen glands/blocked ears for last 3-4 days. Still got it, but i'm going to train today.
I once did a squats session whilst ill and ended up feeling worse next day and off work unable get out of bed.
Went to chiropractors yesterday, LH SI joint needed putting back in place and the usual treatment i get when i've done this and given some ultra sound to speed up healing around the area.
Think i'll give deads a miss today either that or train them light like i did a fortnight ago.
More to report later
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 6 2007 17:01:22
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noname
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quote:
ORIGINAL: BencherRdg
CG Bench (flat)
52.5kg 2x8
Thought i'd throw some of these in feels wierd not done these for over a year i reckon. Anyone got any tips on technique ie where to bring bar down to, hand spacing and elbow positioning?????
I used to have my hands spaced around 6 inches apart but have changed my grip to just inside shoulder width. I find it hits my triceps better, and it's also more comfortable.
I tend to lower the bar to a slighlty lower postion than when im doing standard bench press. I would say it's just bellow my nipple area, although thats just roughly. I think people will vary on it a bit depending on wrist flexability and what feels most comfortable.
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 6 2007 17:37:44
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BencherRdg
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quote:
ORIGINAL: noname
quote:
ORIGINAL: BencherRdg
CG Bench (flat)
52.5kg 2x8
Thought i'd throw some of these in feels wierd not done these for over a year i reckon. Anyone got any tips on technique ie where to bring bar down to, hand spacing and elbow positioning?????
I used to have my hands spaced around 6 inches apart but have changed my grip to just inside shoulder width. I find it hits my triceps better, and it's also more comfortable.
I tend to lower the bar to a slighlty lower postion than when im doing standard bench press. I would say it's just bellow my nipple area, although thats just roughly. I think people will vary on it a bit depending on wrist flexability and what feels most comfortable.
Alright ,
i actually do standard Bench Press to below the nipple anyway, and then the path of the bar gets a bit nearer my head near the top of the movement ie i dont just push stright up and strainght down (if that makes sense) i've heard its btter on your shoulders of which i have a problem with
I actually did the cg bench, shoulder width with my elbows actually touching my sides, and brought it down to the same place as described above.
I think the main problem is i hadnt none these for AGES and it always feels odd doing a movment you not done for a good while.
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 6 2007 20:26:34
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BencherRdg
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6/1/07
Not a bad session decided against the deadlifts in the end as my lower bad still feels sore from the "manipulation" at the chiropractors.
Seated DB Press
22.5.kg 1x7 2x6
Pretty pleased, but LH side was lagging behind on last rep of last two sets. I've just got to be patient with these, maybe try to get a 7th rep on set 2 next week???
Lateral raises
7kg 2x11
improvement of a rep on each set compared to last time but LH shoulder was starting to get discomfortable.
Incline DB shrug
32.5kg 2x9
Moved up a DB weight with these and actually did a warm up set as well, normally dont as i do them after deads, mind you i suppose ohp warms up traps a bit as they get worked. Not easy, but its a funny one this exercise it seems to be that i can progress pretty quickly, maybe my form's getting looser but i dont think it is
Fixed weight EZ Bar Curls
32.5kg 8, 6
Not great. I put it down to my cold. The last reps were hard and second to last on 2nd set i cheated, what doesnt help is i've got a oly 1.25kg 'plate' on each end of the bar and the bars like 3/4" dia so unless i keep the bar straight one plates starts to slide off the bar
Abs (crunch machine)
6.25kg 2x12
Easier than i thought!
Hanging leg raises 2x10 also to leg stretch my lower back a bit (I read ice_mach tell oarornothing these are good for that purpose) i held myself there for as long as my shoulders would let me after the sets to stretch
Rodge
< Message edited by BencherRdg -- Jan. 7 2007 16:25:06 >
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 7 2007 17:58:02
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BencherRdg
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bloody lower back feels worse than before i went to the choropractors I dont get it. I still feel like i really need to be stretched its a bit worrying. Every time i've bbe treated by the chiro in the past i've felt a lot better, to the point where i've actually gone and squatted or deadlifted the same evening. This is certainly wierd. I really wanted to get started squatting again next week, even if its just maintanance wrk until my upper half catches up a bit.
Frustrating though
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 7 2007 18:16:16
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Tat2shep
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quote:
ORIGINAL: BencherRdg
3/1/07
Storming fish and chip fueled workout Fish and chips is the food of champions,ask Fat Pete
Flat BB Bench
67.5kg 1x6 70kg 2x6 not really even a struggle tonight. Good form too. Hopefully nail 70kg 3x6 next week. Shoulder is feeling quite good
CG Bench (flat)
52.5kg 2x8
Thought i'd throw some of these in feels wierd not done these for over a year i reckon. Anyone got any tips on technique ie where to bring bar down to, hand spacing and elbow positioning?????Personally,I have my first fingers on the start of the wide smooth parts of the bar,if that makes sense! I lower to just below nipple line,the same as regular BP and I tuck my elbows in and pinch my shoulder blades together.
DB Row
27.5kg 3x8
Still not easy i still feel my form is not quite right on these I feel maybe i'me bring my arm too far up at the top (definatley past parallel)I pull the dumbell up to my lower ribcage and lower fully all in a medium paced,controlled manner.
Weighted chins
5kg 1x7 1x6 3.75kg 1x6
bit of a struggle on last rep of last set. I'll call it 6 but my chin was over the bar but not sure how far off my chest was...
L-fly
3kg 1x16 1x4
good and good
Cuban Rotations
2kg 1x16 1x15 (i think)
forgot to right last set down as i started talking to a gym instructor about rotator cuffs and benching and other things like getting p1ssed nye!
Went home and stretched as i forgot to do that for all the chatting
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 7 2007 18:26:29
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BencherRdg
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Hi Tat,
I cant picture the smooth bit without looking next time but it sounds ;ike i'm doing them about right.
The rows, still not sure!
Cheers
Rodge.
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 7 2007 18:40:35
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Tat2shep
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This is what I mean...
This is not how to do it...
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 7 2007 19:24:45
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BencherRdg
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well mate i do them very similar to the top photo except i actually keep my elbows more tucked in than that, not that i'm saying thats correct. Does it help more to have your elbows like the photo?
cheers
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 7 2007 19:45:26
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Tat2shep
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quote:
ORIGINAL: BencherRdg
well mate i do them very similar to the top photo except i actually keep my elbows more tucked in than that, not that i'm saying thats correct. Does it help more to have your elbows like the photo?
cheers
Rodge
I find it comfortable like that and I`m able to get a full range of motion aswell.
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 11 2007 0:35:43
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BencherRdg
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Lower back still really getting to me, down an awful lot of sitting in the last week with work and ebay madness. Its not been any better since going to chiropractors last friday. I'm going to have to make another appointment tommorrow. This is getting rediculous. Chiropractor recommended i keep going to pilates, which i hadnt been to for about 5 weeks until last night. Felt like it's done me some good afterwards, but now lower back just feels all compressed up again. How do you go about getting traction? 
9/1/07
30 min x-trainer
45min Pilates class
10/1/07
Flat BB Bench
70kg 2x6 72.5kg 1x6
Pretty pleased weights are heading the right way. My LH shoulder's coping with this load, and my reps are controlled.
CG Bench
55kg 2x8
Still deliberating on best way to grip the damn bar and where to put my elbows. sort of took Tat2shep's advice to a point. Tried a set with flared elbows and it wrecked my left wrist
DB Row
27.5 3x8
Getting better but for some strange reason i seem to be able to be more controlled and indeed stronger on my left side. Think i'll move upto 30kg next week or at least try em! I can seem to just get set up in a good position on my right like i can on my left its so wierd
Weighted Chins
5kg 1x7 1x6 3.75kg 1x6
Very controlled on these prob did them TOO slow in fact. Plently of chalk . There was a bit of leg swinging though 
Lying L-Fly
3kg 1x16 1x14
Didnt seem to be able to get arm pointing to ceiling quite tonight. I must work to stop my body moving whilst doing these even though iam on my side on a bench with my legs hanging off the end
Cuban rotation
3kg 1x16 1x13
up from 2kg. Still not sure i'm doing these right eben though i've been doing them for ages and ages. Seem to find different ROMS on the internet
Did som hanging leg raises to try and stretch lower back, and then stretched.
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Jan. 19 2007 0:11:48
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BencherRdg
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Sorry left it a good week without updating my journal
11/1/07
15min Exercise Bike
10min rower 2.4km
20min x-trainer
14/1/07
DB ohp
22.5kg 1x7 1x6 1x5
pretty disappointing really. LH still trailiing a bit but that shoulder is definatley weeker
(dropped lat raises)
Deads
100kg 1x6 110kg 1x6 120kg 1x6
Its quite a few weeks since i've touched these due to my on going lower back issues
I very very careful and only upped the weight if i thought i could. I seemed ok doing these.
Face Pulls
25kg stack 3x12
First time i've ever tried these. Again as with cg bench not 100% sure i was doing these right but they seem to hit upper back quite well. Not sure to keep trying these for a bit instaed of the incline shrugs???
EZ Curls
32.5kg 1x8 1x7
Good first set i just have to be patient with these. Second set i got 7 out altough last rep prob didnt help my lower back 
16/1/07
25min x-trainer
5min rower (couldnt do anymore than that didnt pace myself!)
17/1/07
Flat BB Bench
70kg 1x6 72.5kg 2x6
1st set not easy, 2set improvement on last time but hard last rep,3rd last rep hard but did it without a spotter just used brain power i think
CG Bench
55kg 2x8
Think i've got the form right now.... quite taxing these were def feel the tri's working. Not sure if i should keep these after bench or even do them on my other day???
DB Row
30kg 3x8
Really need to keep mu abs tight on these unless it just strains my lower back, I cant understand how come i can go from doing 3x8 @ 27.5kg to 3x8 @ 30kg in a week. Really being concious on form too!
Weighted chins
5kg 1x7 1x6 1x5
For some wierd reason i have never REALLY struggled with chins only one of a few people who i have ever actaually seen doing these in our gym, mind you i'm only adding 5kg to me at present!
Rushed the last set as i nearly got locked in the gym (it was 10pm...)
18/1/07
20min bike
20min x-trainer
My back's really giving me problems. In last 2 weeks been to chiropractor twice and the treatment hasnt really help. God i mean i even did 3 sets of deads and it didnt make it feel any worse (but didnt make it feel anybetter either  )
Not sure what to do,Not squatted for i think its 2 weeks before christmas (when i started getting the lower back prob again).
I really need to look at doing some other leg training. My legs arent doing anyharm from not being trained i suppose as they too big compraed to rest of me but i'm worried i'm not going to make best of my gains neglecting them
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Feb. 19 2007 21:03:09
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broken_hammer
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Hey Rodge - how are you feeling on low carbs, or haven't you tried that yet?
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RE: BencherRdg attemps another journal Blobby Pics inside - Feb. 19 2007 21:12:23
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BencherRdg
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Well had 2 less slices of bread today than i would normally have done, and slightly less oats but i suppose thats not enough to really guage anything just yet! I
was planning to do some cardio tonight too after weights but it will have to wait until a tomorrow.
cheers for dropping by (i really need to get my journal upto date too - been a month )
Rodge
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RE: BencherRdg attemps another journal Blobby Pics inside - Feb. 19 2007 22:34:10
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broken_hammer
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No problem. I wouldn't drop carbs too quickly.. Eat a few less and then completely replace one carb meal with the same protein/fat and add in green vegetables instead, so you gradually build into it (plus you'll be getting fibre, which is crucial).
My belief is that you can gain on zero starchy carbs except on workout days.. I've currently cut my offday carbs to 50g (coming from bran, some fruit at breakfast and vegetables) to see how that will work for me.
Remember, you have to add in fat otherwise the diet won't work.. you're just cutting cals this way, and we want to gain. But if you stick with it I'm 95% sure that in six months time you'll have gained muscle and also improved your body composition (i.e. lost fat). You'll also feel a hell of a lot better and you won't be putting your body through the constant shock of bulks and cuts.
Unless you're an extreme hardgainer this is pretty much the results 95% of people trying this diet should experience.. the exception being extreme hardgainers as I said, and teenagers (16-20 yos) who can handle carbs very well and should use them.
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RE: BencherRdg attemps another journal Blobby Pics inside - Apr. 18 2007 0:10:12
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BencherRdg
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ah well gone against what i said at beginning of this journal and i havent made an entry for 2 months
come to end of my bulk. I wuld have like to have carryied on but the amount of fat i have around my middle is really pissing me off.
Current pictures @ 15stone 7 pounds thats 19lbs up from last set of photos in december. I am alot fatter however the photos dont seem to reflect that which is odd!
Cutting Started Sunday. I have very very slightly reduced carbs and changed carb choices, kept protein as high as it was and kept fat the same for now. my 3rd 40 6.30 a.m brisk walk is tommorrow. Not lost any stength yet
Rodge
< Message edited by BencherRdg -- Apr. 18 2007 19:17:24 >
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RE: BencherRdg attemps another journal Blobby Pics inside - Apr. 18 2007 13:07:35
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noname
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Pics don't seem to be coming up for me??
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