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Author Topic: A man's quest to beat mediocrity  (Read 234068 times)
Nic
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« Reply #3270 on: September 08, 2017, 10:24:33 AM »

Have you ever tried doing RDLs instead of normal deads? They've been a useful alternative for me at times when my back's felt a bit dodgy. Just more control I think?
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Toby
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« Reply #3271 on: September 08, 2017, 10:29:33 AM »

I do a RDL / SLDL with the dumbs on my hammie day which causes no issue because as you say, more control which in my instance is down to less ego when a db is in my hand than when I start racking a bb.

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Toby
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« Reply #3272 on: September 11, 2017, 09:12:57 AM »

Trained quads and biceps with Matt yesterday and it was poor by me. High repping at 15's and I struggled to cope, but reflecting after the event I am not troubled as if we had put 15% more weight on and halved the reps, I would have been totally fine. I have never 15 repped anything before, often go to 6, sometimes go to 8 on accessory work, rarely go to 10 and never go over.

Back twinge from deads last week went full bore and could not get through and could not even bear the weight of a bar for curling. Lesson learnt - no deads, no squats, stick to it for christ sakes.

Main reason for the session was to prep talk and look at Matthew, and happy for the time left. Strength still a strength, a couple weaker points improved, for the first time I can see a slighter different physique on him rather than a variation of previous. Just looks a little better, a little thicker and fuller. We know what to work on for the next push and it promised to be a crack at the UKDFBA International show.
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Maveric Matt
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« Reply #3273 on: September 11, 2017, 09:49:57 AM »

Thanks for coming up, bud.  For the help and also have great chats and a good laugh   Smiley.  You mention the higher reps, but you seemed to be improving on them as the sets went on. Especially the hacks.

And yes - for the last time, ditch the bloody deadlifts!!
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Toby
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« Reply #3274 on: September 11, 2017, 09:53:06 AM »

Thanks for coming up, bud.  For the help and also have great chats and a good laugh   Smiley.  You mention the higher reps, but you seemed to be improving on them as the sets went on. Especially the hacks.

And yes - for the last time, ditch the bloody deadlifts!!

Maybe a case of an unfamiliar exercise and a few reps to feel the move?
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Toby
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« Reply #3275 on: September 12, 2017, 12:23:35 PM »

Back to my usual low reps and heavy shit although I did make sure form was slighter tighter and the reps a touch slower as my take away from session with Matt. Lower back pain still there and will be for a while, sigh

Flat bench - 105kg x 6, 108kg x 4
Incline bb press - 85kg x 6, 6
Pec Dec - 84kg x 7, 7
Decline BB press - 100kg x 4 felt sloppy and hard so went down to 90kg for 8 good reps
Hammer incline press - 80kg x 6, 85kg x 5
Low cable chest fly - 25kg x 8, 8 - new exercise, Matt mentioned doing them, he supersets them by our cable machine not located to do that
Hammer tricep pushdown - 80kg x 8, 100kg x 6
Cable pushdown - 2 sets of 8
Cable extension overhead - 2 sets of 8
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Maveric Matt
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« Reply #3276 on: September 12, 2017, 12:34:37 PM »

How did you find the standing cable fly's mate?  I get a massive pump from them.
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Toby
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« Reply #3277 on: September 12, 2017, 12:49:36 PM »

How did you find the standing cable fly's mate?  I get a massive pump from them.

Liked and rate them, could feel the chest working and contracting well, but as for pump, I don't think I could have been more pumped already from all that pressing
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SCOTTGALTON
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« Reply #3278 on: September 12, 2017, 01:26:33 PM »

Cables are nice for that skin splitting pump. Or a good pec dec. Ours is really good at the contraction point.

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Toby
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« Reply #3279 on: September 13, 2017, 11:08:41 AM »

Cables are nice for that skin splitting pump. Or a good pec dec. Ours is really good at the contraction point.



A nice addition to my chest arsenal
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Maveric Matt
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« Reply #3280 on: September 13, 2017, 12:31:09 PM »

Just thinking - new journal title?
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Toby
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« Reply #3281 on: September 13, 2017, 01:08:15 PM »

Just thinking - new journal title?

oh.  Cry
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Maveric Matt
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« Reply #3282 on: September 13, 2017, 02:02:45 PM »

Unless......
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Toby
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« Reply #3283 on: September 15, 2017, 08:20:59 AM »

Strong shoulder session today although I had to be a little circumspect with my exercises as I am semi resting my lower back so to not aggravate the niggle. With this in my mind, I decided to not do my shrugs as the actual lifting of the bar puts a strain directly on that area.

I also went with seated BB press today rather than the smith machine as I wanted to test strength. Have been smashing the 70kg and a little bit on 75kg on smith compared to normal 65kg on BB when I used to do it and wanted to compare. Well all is good as I whacked out a couple sets on the 70kg as the 65kg set was quite easy. Gym performance is superb at the moment (as long as I am not forced into higher reps cough cough).

Seated BB press - 65kg x 8, 70kg x 6, 5
Hammer shoulder press - 105kg x 8, 110kg x 4 (too much), 105kg x 6
Standing side db raise - 14kg x 8, 16kg x 8
Front db raise - 20kg x 8, 7
Rear fly on pec dec - 2 sets of 8
followed up with 6 sets of abs to finish.

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Toby
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« Reply #3284 on: September 16, 2017, 10:20:49 AM »

Quads and calves this morning and I kept in mind, as I have all week, training with Matt and the slower reps, pauses at the bottom of reps and trying to make each rep harder rather than searching how to make them easier. So lower weights today and slower reps with some pausing at places

Leg press - 200kg x 15, 220kg x 12, 12, 12 - final reps were torture, paused at the bottom of each one.
Leg extension - 3 sets of 8 - again a pause and hold at the top of the extension
V-Squat - 140kg x 8, 8, 8 - full depth which was really noticeable as shared machine with a half rep lad.
Lying sled leg press - 3 sets of 8 - this machine is hard no matter what you do.
4 sets of calf presses on a hammer machine

Oh and in other news, dieting via 16:8 IF protocol which is fascinating and I will talk about again later. Cals are at 2300 with 300g of carbs, 180g protein and 45g of fat (give or take a gram here and there)
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