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Raptor
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« Reply #15 on: December 10, 2010, 08:04:01 am » |
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You did 2x92.5 if I remember right, told you to do a 3rd rep but you put the bar back on the rack, and ... only 2x62.5? You were supposed to do 8. Or better yet, 2x8. |
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Flip
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« Reply #16 on: December 11, 2010, 03:34:17 am » |
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Flip
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« Reply #17 on: December 11, 2010, 03:36:42 am » |
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bench press 4x 8 x 40kg / 45s rest wide grip cable pull: 3 x 8 x48 dips : 2x 8 shrugs : 3 x 15 x20kg in each hand leg raises: 2x15 and some ab machine shit. |
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Flip
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« Reply #18 on: December 12, 2010, 09:28:06 am » |
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low bar squat: 8x30kg, 2x8x50kg, 92.5x 3, 75 x 5 , 112.5 x 0 , 75x 5 , 65x8, 65x8 reverse lunges 45x8x2 + leg curls 48x5x2 calf raises: 15x20kgx3 pull-ups: 2, 2, negative pull-ups 3, 3 |
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« Last Edit: December 12, 2010, 11:46:44 am by Flip »
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Raptor
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« Reply #19 on: December 12, 2010, 09:34:38 am » |
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Flip
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« Reply #20 on: December 12, 2010, 11:45:57 am » |
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LanceSTS
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« Reply #21 on: December 12, 2010, 07:04:25 pm » |
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low bar squat: 8x30kg, 2x8x50kg, 92.5x 3, 75 x 5 , 112.5 x 0 , 75x 5 , 65x8, 65x8
reverse lunges 45x8x2 + leg curls 48x5x2
calf raises: 15x20kgx3
pull-ups: 2, 2, negative pull-ups 3, 3
Nice work buddy, keep it up!@! |
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Relax.
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Flip
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« Reply #22 on: December 14, 2010, 11:49:08 am » |
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thx lance, i wish i could do more pullups tho, they're very hard for me , i have a very weak upper body.. |
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adarqui
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« Reply #23 on: December 14, 2010, 09:57:37 pm » |
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thx lance, i wish i could do more pullups tho, they're very hard for me , i have a very weak upper body..
a nice way to improve those pullups would be to hit sets where you goto failure, then use a lil jump to help you up concentrically, then lower, and do that until you're toast.. keeping good form on the way down. |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Raptor
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« Reply #24 on: December 15, 2010, 01:06:41 am » |
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thx lance, i wish i could do more pullups tho, they're very hard for me , i have a very weak upper body..
a nice way to improve those pullups would be to hit sets where you goto failure, then use a lil jump to help you up concentrically, then lower, and do that until you're toast.. keeping good form on the way down. I told him the same thing, yet he does 2 chinups and then he says "I'm going to do the negatives in another set, too tired now" (WTF), and then he does another 2 negative chinups the next "set" (WTF). He could also work more with cable pulls for volume until the weight on them becomes closer to his bodyweight (~75 kg). He's at about ~50 right now. |
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LanceSTS
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« Reply #25 on: December 15, 2010, 01:11:03 pm » |
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Another really good way to improve on pull ups and upper back strength is to use rack chins. You can start out with just bodyweight and progress to a dumbell or plate held in the lap as you get stronger. You can do them as a separate exercise or go into a set of rack chins immediately after hitting failure on pull ups. Nice way to get some more volume when you have trouble doing pull ups and very good carryover to the actual movement. http://www.youtube.com/watch?v=vM-b4qOOWsE |
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Raptor
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« Reply #26 on: December 15, 2010, 01:38:21 pm » |
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Interesting. It would be a good joke to let the dumbbell there.  |
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LanceSTS
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« Reply #27 on: December 15, 2010, 06:51:04 pm » |
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Interesting. It would be a good joke to let the dumbbell there. haha, never thought about that, sounds like a Schroeder method tho, leave them there for ~1hr with 2xbw held in lap. Lats become bionic or you break, whatever happens first. |
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Flip
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« Reply #28 on: December 18, 2010, 03:32:08 pm » |
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thanks for the advice guys , i forgot about checking my log the past few days |
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Flip
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« Reply #29 on: December 18, 2010, 03:39:01 pm » |
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thursday workout (from what i can remember ) low bar squat 2x5x60kg 1x5x80kg, 1x3x95kg, 2x5x80kg, 1x8x70kg one leg RDL 2x8x17.5 kg ++ leg curls 2x5x 40 kg single leg calf raises 3x15x20kg 45 sec plank with 5kg ~8 sec plank with 5kg ( raptor started making jokes about his dick and made me laugh) |
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