July 12, 201015 yr Author Admin I would assume the ratios are different by brand, so no way to know unless they listed on their site maybe.
July 12, 201015 yr Sunday was about 125* and no work so again a day off. I think sat and sun are my 'no gym' days.Cable pull down 70Cable curls 60 (IIRC)Forearm gripper 90Forearm DB curls 35 eachTricep cable extensions 60Standing curls 40Overhead tricep extensions 50And my favorite exercise Shrugs 160My problem here is my grip wont hold it for me but my traps say I can shrug WAY more than 160. Any ideas here guys?And I gotta start remembering a log book to carry in with me so i can post here later.
July 13, 201015 yr Get some straps. I've seen guys use them on the smith machine for doing shrugs. They wrap around your wrist, then around the bar a couple times. That way the wrapped strap carries most of the weight and puts it on the top of your hand, where the increased size over your wrist holds it up. I've seen some people use them on the pullup bar too.
July 13, 201015 yr Although they do have their limits. Last week a guy was shrugging a ton on the smith machine, something like 500 lbs, and I think one of his straps broke. Haha.I took a rest day yesterday. My calves were and still are pretty sore from killing them on Sunday. But they just seem so small. I kinda have chicken legs so I was trying to work them pretty hard.
July 14, 201015 yr Today I did:Seated high rowSeated dumbbell curlsFront and side shoulder raises w. dumbbellsLow rowPreacher CurlsOverhand grip curls on cable machineI'm not sure of the name, but you're standing inclined forward being held by feet and legs in a stand, then bend down and back up while holding a weight (lower back exercise)Upright ab standAb exercise laying on bench press bench and lifting straight legs to each side where the weights added to the bench press bar are3 miles on stationary bike10 minutes of jump rope
July 14, 201015 yr I believe your talking about the roman chair. I did that today, forwards and sides with a 25 lb plate (3 sets 10x)Cable cross overs 40 each sideLow row (aka seated row) 65And thats about it. Hella people on the bench power strength machine, and out of thr 4 flat benches we have NONE were open at all.Goddamn I hate slacking. But I am tipping in at 213 but the wife claims the gut is hella smaller.
July 14, 201015 yr Yeah my gym was super packed yesterday also, maybe the busiest I've ever seen it. It kinda sucked. When I was doing the roman chair, as you call it, a guy came and stood right in front of me and did some bent over exercise so I got to look at his ass every time I came up. WTF. There was of room to the side. I'm almost to 190 lbs. My arms are now 15.5", by far the biggest they've ever been. A year ago they were only 14" or so. I've been 178-185 lbs for the last 5 years. Finally getting a little more on. But I'm 6'3" and have a super wide frame, so I have a lot to fill in.
July 14, 201015 yr Eh I am not built by any terms, but I dont exactly have genes to be a small guy by nature. Half Italian, and a quarter German, quarter Polish .............I'm gonna be a bigger framed guy.J
July 14, 201015 yr My problem here is my grip wont hold it for me but my traps say I can shrug WAY more than 160. Any ideas here guys?Work on your grip. My grip is excellent, especially in my right hand. But seriously, use straps and start working on your grip with something like Ironmind's Captains of Crush hand grippers. I'm thinking of starting with these myself.
July 15, 201015 yr Today I'm starting to switch things up, instead of doing 3 x 8-10 reps, I'm going to do 5 x 5-6. Today was all legs, including-Hack SquatSeated calf raisesseated leg curlleg extensionRegular SquatFace-down leg curlLungesThen I did 20 minutes on bike, although I switched that up to and moved to random hill setting, as opposed to the flatlanding I was doing before. Which was weird, because it said I did 7.5 miles in 20 minutes of hill time today, but on the flat land setting I would only do about 3.5 miles in 20 minutes at the same RPM.
July 16, 201015 yr Author Admin Get some straps. I've seen guys use them on the smith machine for doing shrugs. They wrap around your wrist, then around the bar a couple times. That way the wrapped strap carries most of the weight and puts it on the top of your hand, where the increased size over your wrist holds it up. I've seen some people use them on the pullup bar too.I can't live with out them.
July 16, 201015 yr Author Admin Today:30 minutes on ellptical ~ 382 calories4 x 12 dead lifts4 x 8 standing dumb bell curls4 x 8 standing machine curls4 x 8 lat pull downs4 x 8 seated lat rows3 x 10 standing weighted abdominal twists
July 16, 201015 yr Yesterday I didBench pressLaying down tricep barbell liftChest lift in big cable machine where you grasp both handles on the bottom of the two towers and pull them up in front of youTricep pushdown with both bar and the ropePectoral fly machinevarious ab stuffBoth in front of head and behind head military pressShoulder shrugsRan 1.5 miles
July 19, 201015 yr Author Admin Yesterday was a nearly 3 hour mixture of swimming, some water aerobics (easy on the knee), and chasing my son and his cousins around the pool.
July 19, 201015 yr Today:30 minutes on ellptical ~ 382 calories4 x 12 dead lifts4 x 8 standing dumb bell curls4 x 8 standing machine curls4 x 8 lat pull downs4 x 8 seated lat rows3 x 10 standing weighted abdominal twistsI almost did the exact same workout yesterday.lat pull downdumbbell curlsshoulder lifts, both to side and and forwardseated rowdead liftC-sit ab workout and the upright ab machinepullups20 minutes on bike on hills setting
July 20, 201015 yr Author Admin Today:30 minutes really intense on the elliptical (403 calories)3 x 12 standing dumbell bi-cep curls3 x 10 standing bent over vertical dumbell rows5 x 7 fast pace chin ups4 x 12 hammer curls6 x 12 standing lat rows
July 21, 201015 yr Author Admin Today:40 minutes on the ellptical 514 Calories4 x 10 Bench Press5 x 10 Side shoulder flies4 x 10 Incline dumbell flies5 x 8 Shoulder Press3 x 10 push ups
July 22, 201015 yr Today I did:Squat45* donkey calf raisesseated leg curlLeg Press + calf pressesStep-ups holding weights onto about 1.5' tall platformLunge dipsAb twists on cables3 miles on bike about as fast as I could go, steady 100 rpm for ~11 minutes
July 26, 201015 yr Author Admin Sunday:400 calories on elliptical4 sets of overhead dumbell tri-cep raises.4 sets of shoulder shrugs
July 28, 201015 yr Haven't been on since last week because I was out of town all weekend plus the last two days. Last Friday I did (trying to remember):Bench presstricep pushdownsdecline benchmilitary pressTricep dipsAbout 40 pushupsAb work
July 29, 201015 yr Author Admin Today was pretty simple:45 minutes on the elliptical for 592 calories.1 set of standing dumbell curls to failure.
July 29, 201015 yr Ran a little over 2 miles yesterday. It was hot, like 95*, but I felt surprisingly good, though. The run through the sprinklers going over the sidewalk helped a little.
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.