Quake3World

hardware as promised - first time doing any sort of muscle pose...

maybe 85's for 6 to 8 reps is what i'm saying...

here's a copy and paste of my last few weeks:

Wednesday May 27th 2009

Presses: 70 (7,7?) - drop sets: 45, 30
Rows: 90 (8/8, 8/8) - drop sets: 70x6, 45 x 8
Curls: 100 (7,4) - but didn't get to rest between sets

Weight@end: 163.0

Friday May 29th 2009

Dips: 80 (6,5)
Chins: 65 (4.5, 3.5)
Deads: 225 (10) - only had time for one - excellent form tho!

Weight@end: 164.6 - wooooo!

Tuesday June 2nd 2009

Presses: 70 (6,8?) dropsets: 50,30
Rows: 95 (7,8?) dropsets 70,45
No time for curls

Weight@end: 164.3 (but skipped half a meal on sunday)

Friday June 5th 2009

Dips: 85 (6,5)
Chins: 70 (4, 3ish: 2 solid + 2 not so solid)
No time for deads

Weight@end: 163.1 (but skipped a meal or something)

Presses: 75 (6,4?) - dropsets of 50 and 35
Rows: 100 (8/7, 8,6?) - dropsets of 75 and 50 - watch form on left side.
Curls: 105 (5,7) - dropsets of 65 and 40

Weight@end: 163.8 Excellent strength

Friday June 12th 2009

Dips: 85 (5,5)
Chins: 70 (3.9,3.5)

no time for deads

Weight@end: 163.3 - low strength - felt like needed more recovery time - weird sleep patterns etc.

Oh julius your left arm needs to catch up

yea it was way worse when I was younger. I played a lot of racquet sports and it overdeveloped my right arm relative to left. Then when i was 16 I broke my left arm in an accident and lost a great deal of muscle mass in my arm. I was never given physiotherapy or taken to rehab, and for years my left arm was really really skinny compared to my right. Started working out at age 25 and my left arm has caught up a lot, believe me.

i usually just do bb rows...regular and yates but tried these tonite during my back workout. man i actually got a pump in my back for a change. definitely adding these for a while. btw, i did 4x10,8 with 100pd db( just becuz of u julios)...but it was my last exercise out of 4. (pullups, rack pulls, sitting rows then these db rows...low volume back day)...

nice. I also tried bent over bar bell rows (and yates variation) for a while. Kept revisiting them and trying new things, but never felt like it was achieving much.

When I first tried db rows back in jan I felt like it was actually targeting my back instead of my arms. The last time I was doing yates rows I was up to 205 doing sets of 8, but I seem to remember my form was pretty shit during the latter half of the movement - I had to jerk the bar up after the sticking point.

Jules what angle was your waste bent at when trying yates style rows?

Getting people to feel back lifts in their back is one of the hardest things to do when teaching someone how to train it seems like. Sometimes straps help with this because you can loosen your grip a bit and let the arms act almost like hooks getting pulled by the back instead of worrying about grip and things of that nature, but there is also something to be said for the overall balanced strength required without straps too. I found going heavy (for me that was around 130 lb dumbell rows, today that would be a 5 pound dumbell, maybe 15 if I was going r lower reps) was a nice way to go heavy while keeping the focus on the back.

it helps if you keep your arm straight, and begin the motion by retracting your scapula inwards, then pulling up. Much harder, you'll feel it right up there.

tnf wrote:Jules what angle was your waste bent at when trying yates style rows?

Getting people to feel back lifts in their back is one of the hardest things to do when teaching someone how to train it seems like. Sometimes straps help with this because you can loosen your grip a bit and let the arms act almost like hooks getting pulled by the back instead of worrying about grip and things of that nature, but there is also something to be said for the overall balanced strength required without straps too. I found going heavy (for me that was around 130 lb dumbell rows, today that would be a 5 pound dumbell, maybe 15 if I was going r lower reps) was a nice way to go heavy while keeping the focus on the back.

I'd say about 50 degrees or so, lower when I did regular bent overs. Used a supinated grip for the regular bent overs, and a pronated for the yates. Never did mixed grip. I think one of the things that makes the dumbell rows work for me is the fact that the wrist is is a neutral position rather than pronated or supinated.


Also, with db's, because your thighs aren't blocking the movement of the weight (as it would with a bar), the weight is free to move anywhere along the plane parallel to your side, which allows for a groove more naturally dictated by your own biomechanics.

I appreciate the core strengthening offered by barbell rows, but I get a lot of those benefits from the romanian deadlifts.

feedback wrote:it helps if you keep your arm straight, and begin the motion by retracting your scapula inwards, then pulling up. Much harder, you'll feel it right up there.

Yea I tried that - i really did work on trying to get the right sequence of muscular activation, but just never felt like a movement naturally suited to me. Maybe if my arms got stronger they wouldn't bottleneck me, or maybe it is just a biomechanical thing.

good to see this thread going strong, thought i would post up the latest,

250kg squat,
220kg dead (yes weak)
160kg bench (yes weak) funny story here, actually had 170 loaded up, spotter slept a little bit, hit my chest pretty hard. no damage so it's ok.

running combination of smolov for squat, westside for dead. half breed program.
next run is sheiko

at 120kgs, close to 15%

anyway, fun and games.

julious lol...

ek, those are impressive numbers, but I've a question.

at 264 pounds you're probably approaching competition level bodybuilding. One thing I've often wondered about that is what drives you to do it?

I'd personally hate to be in that position - I love sports and physical activity, and surely carrying all that muscle mass is counterproductive.

1) Endurance would suffer, since the greedy muscles suck up so much of the glucose and oxygen in the blood supply
2) The extra weight would slow you down
3) More likely to injure yourself due to added weight on the joints and tendons.

Also, what about the aesthetics? I understand that there is an aesthetic to bodybuilding, but what about sexually? I've never met a woman who found hardcore bodybuilders to have sexually attractive bodies. Maybe there are exceptions, and a few men can get away with it, but I can't imagine women wanting to mate with something like this:

ek wrote:good to see this thread going strong, thought i would post up the latest,

250kg squat,
220kg dead (yes weak)
160kg bench (yes weak) funny story here, actually had 170 loaded up, spotter slept a little bit, hit my chest pretty hard. no damage so it's ok.

Good numbers there - from what i recall you are tall too, makes the squat even more impressive.

I didn't do a lot of single rep maxes, but the most I've done in each are (at a bodyweight of about 187-192 and 6 feet tall - so I wasn't big by any means):

305 lb bench
375 lb squat
didn't do deads that often from the floor, I did clean and jerk 260 lbs.


I had a similar bench incident once with a lot less weight on it, doing a few reps at 275 lbs and told the spotter to take the bar the instant I was stuck, not to try and do any of this forced rep shit since I didn't trust him. He wasn't paying attention, I do my first 2 and get stuck halfway up on #3 and drop the whole fucking thing back down on me. Fucker had to run to the desk and get help to pull the bar off my chest since I was buried. Good times. I was out awhile with a small pec tear after that.

Any of these weights would be deadly to me at this point.

-

ek wrote:good to see this thread going strong, thought i would post up the latest,

250kg squat,
220kg dead (yes weak)
160kg bench (yes weak) funny story here, actually had 170 loaded up, spotter slept a little bit, hit my chest pretty hard. no damage so it's ok.

running combination of smolov for squat, westside for dead. half breed program.
next run is sheiko

at 120kgs, close to 15%

anyway, fun and games.

julious lol...

Finally a real man.

Kaz wrote:
1rm bench - 235lb
squat - 315lb
deadlift - 385lb

ur a pussy...

julios, nfi if you are trolling or not. but your questions/statements are pretty obsurd. and it's not my fault you haven't met any women, try harder mate.

tnf, solid numbers mate.

lawl, *kiss*

week off, bought some new knee sleeves. waiting for them to ship.

julios, nfi if you are trolling or not. but your questions/statements are pretty obsurd. and it's not my fault you haven't met any women, try harder mate.

tnf, solid numbers mate.

lawl, *kiss*

week off, bought some new knee sleeves. waiting for them to ship.

ur a pussy too ek...

ek do your elbows/knees hurt?

ek wrote:julios, nfi if you are trolling or not. but your questions/statements are pretty obsurd..

not trolling. I'm genuinely curious about the questions I asked you. Arnie looked great partially coz he didn't have over developed traps. Frank Zane also had an excellent physique.

What are your goals? Would you actually like to develop a physique like ronnie coleman's?

And aesthetics aside, the functionality of these physiques seem limited - do you find that carrying that amount of muscle limits your ability to play sports?

i just typed out a massive reply and lost it all...

goals to be ronnie's size, no chance. it takes alot of dedication, perfect genes and a considerable and steady supply of drugs.

ofcourise it's limited, being weak is limiting also, as well as being stupid etc. there is a big difference between 260lbs at 4% and 260lbs at 15%. from being an internet "intellectual", i find your questions quiet stupid to be honest.

toxic, no i've never had serious issues. apart from some pains in my right knee a couple of years ago. just got to be careful and cautios.

but if you could have a body like ronnie's, would you actually want one? If so, why?

I'm still trying to understand what motivates bodybuilders to get bigger and bigger - I can understand that there is an art and science to developing one's physique, and that succeeding in this art is a reward of its own, but don't you agree that there are some serious costs, including becoming less attractive?

ek just sounds like a fat fuck with bad lifting numbers for his weight...