The part where the weights go on separated away from the bar itself…luckily it happened like right when I picked it up for my 2nd set so I just set it back down and went and told my friend who works there. He was like “I hate that piece of shit, just like everything else at this gym.” lol
[quote]jstines wrote:
I almost forgot to ask, does the bar in the Smith weigh 45# like a standard BB or is it lighter? It feels lighter, but I thought maybe that’s just due to the fixed plane of motion. [/quote]
Well you Americans are all bloody cheaters, so your smith’s are counterweighted ;D (I think you can disconnect the counterweight on some/all machines to make the bar weigh 45?)
The smith at my gym has no counterweights (seeing as even the skinniest kid here can overhead-press… 45 pounds lol.)
[quote]bugeishaAD wrote:
CC, you didnt comment on the pictures you big fuck!
[/quote]
I didn’t wanna make you cry, but it seems that it happened anyway…
;D
Seriously though, the pics are kinda low quali/crap lighting man, and you’re not doing any proper poses either 
How about you do some of the mandatories?
All I saw was that yeah, your left tricep seems to be somewhat bigger than the right, at least in the first pic.
[quote]WS4JB wrote:
Cephalic_Carnage wrote:
WS4JB wrote:
CC, right now im working tris twice a week
Day 1 - RG In Humans and Overhead extensions
You mean RGB
Day 2 - CG In Humans and PJR pullovers
That’s the only “In-Human”-exercise there is, IH is a guy over at IntenseMuscle and described that way of doing CGP’s a long time ago. Since the exercise doesn’t have any proper name, I just started calling it In-Human CGP 
should I drop any of these ? Maybe plug in Lockouts in place of OH extensions ?
Hmmm. That’s that program which I gave you, right? Leave it as it is for now (as long as you keep on progressing at a good pace).
How have your numbers improved since you started doing that?
I realized long ago I wasn’t made to step on stage, but I can live with that, I just wanna look like a big, strong motherfucker.
As always, any input is welcome.
No worries man, we’ll get you there.
PJR pullover I started at 80 for 10, now its 95 for 12-14
In humans I started at 225x6, I did 295 for 8 the other day.
Still getting progress on those two, I just added the 2nd day though, so I don’t really have a set mark to beat on those yet, I think im going to be doing lockouts and overhead extensions for day 2.
BTW, here is my triceps and shoulder day i’ve got planned for tomorrow, whats everybody think ? Im Chest/Shoulders dominant, thats why I am giving some of their regularly scheduled time to triceps.
- InHCGB
- Shoulder Press on Smith with slight incline
- DB side laterals
- PJR pullover
- Rev fly machine/Face pulls
CC, those are exercises youve suggested for me, does that order look solid enough ?
Bug, try taking the picture from a higher angle next time, almost no picture looks good when shot from below.
[/quote]
Do delt exercises before tri exercises… You could do the face-pulls at the very end though, like you wrote it out above.
So I’d do:
- Smith high-incline Shoulder Press (you meant high incline, right? slight incline would be a chest exercise)
- Laterals (or Upright rows if bringing shoulders up is a goal of yours)
- In-Human CGP
- PJR Pullovers
- Face Pulls (imo nice after heavy pressing movements like IH’s, sort of a shoulder relief thing)
#Edit:
Good progress on the IH’s!
The PJR progress could be better, but this is likely due to the fact that you’re doing them after going all-out on the IH’s, perfectly normal.
Good work, keep on upping those poundages!
[quote]Cephalic_Carnage wrote:
jstines wrote:
I almost forgot to ask, does the bar in the Smith weigh 45# like a standard BB or is it lighter? It feels lighter, but I thought maybe that’s just due to the fixed plane of motion.
Well you Americans are all bloody cheaters, so your smith’s are counterweighted ;D (I think you can disconnect the counterweight on some/all machines to make the bar weigh 45?)
The smith at my gym has no counterweights (seeing as even the skinniest kid here can overhead-press… 45 pounds lol.)[/quote]
Thanks, CC! I’ll have to check on the counterweight today. If it is counterweighted, my numbers from yesterday are off. I assumed a 45# bar with my Smith Military Presses
Most smith bars are 15-20 lbs.
Dre,
Look out for an email from me.
[quote]Scott M wrote:
Most smith bars are 15-20 lbs.
Dre,
Look out for an email from me. [/quote]
Got it, thanks and thanks to CC also.
[quote]Scott M wrote:
Most smith bars are 15-20 lbs.
Dre,
Look out for an email from me. [/quote]
Ah, so that’s why Markus Rühl and Dennis Wolf have such great delts compared to the US competitors… Our Smith Machine bars weigh 45 and yours weigh 15-20… Bet your 45 pound plates also weigh 20 ;D
#Edit: Thanks for taking care of the email business, scott.
The German secret… heavier weight. I like it.
Reminds me of Dorian in Mark Dugdale’s “Week in the Dungeon” DVD when Mark is struggling with incline presses in better form than he’s used to and Dorian comments that English weights are heavier than American weights lol
No problem CC.
[quote]Scott M wrote:
The German secret… heavier weight. I like it.
Reminds me of Dorian in Mark Dugdale’s “Week in the Dungeon” DVD when Mark is struggling with incline presses in better form than he’s used to and Dorian comments that English weights are heavier than American weights lol
No problem CC. [/quote]
It’s all because of that damn metric system!
[quote]dre wrote:
Scott M wrote:
The German secret… heavier weight. I like it.
Reminds me of Dorian in Mark Dugdale’s “Week in the Dungeon” DVD when Mark is struggling with incline presses in better form than he’s used to and Dorian comments that English weights are heavier than American weights lol
No problem CC.
It’s all because of that damn metric system! [/quote]
At least the metric system makes sense 
Then again, the british system for counting money has everything else beat…
Can one of the bigger guys tell me how they keep progressing using PJR Pullovers or do you just not do them anymore? I was going to do them today bc the gym I’m going to has 125 lb dumbbells but decided against it because I’m 99% sure I would use the 125 lber today, and then where does that leave me for progression?
I don’t like to just keep adding reps until I’m doing 20+ reps, that’s super ghey, like Bug ghey.
I’m most likely going to drop the PJRs and put in the smith rev-grip BP and continue to do the in-human cgbp (kinda talked to CC about this already). Sucks though because I love the feeling I get in my long heads from the PJRs…but progression just doesn’t seem to be possible with them anymore already.
[quote]josh86 wrote:
Can one of the bigger guys tell me how they keep progressing using PJR Pullovers or do you just not do them anymore? I was going to do them today bc the gym I’m going to has 125 lb dumbbells but decided against it because I’m 99% sure I would use the 125 lber today, and then where does that leave me for progression? I don’t like to just keep adding reps until I’m doing 20+ reps, that’s super ghey, like Bug ghey.
I’m most likely going to drop the PJRs and put in the smith rev-grip BP and continue to do the in-human cgbp (kinda talked to CC about this already). Sucks though because I love the feeling I get in my long heads from the PJRs…but progression just doesn’t seem to be possible with them anymore already. [/quote]
Well, my gym’s DB’s go up to 90 Kgs (198lbs)…
As I’ve said over pm… Scott Extensions, Smith RGB’s… Little else you can do. Or EZ Pullovers, which you said you don’t like. Maybe get a custom DB handle/one which takes the regular plates? Though I think that would suck actually, regular plates are a bitch on the hands/wrists (at least for someone with small/short hands like me).
You could maybe make the innermost plate a smaller one and then put the bigger ones on… Dunno.
I went to do a little incline treadmill work today, but decided I needed to get rid of some of the soreness in my legs first, so I played with the leg press
4 plates x20
6 plates x20
1-legged - 2 plates x10 per leg
Then I did 45 minutes of incline walking @ 4MPH on the treadmill. I’m basically trying to use the whole “G-Flux” thing so I don’t have to scale back my food intake too much. I think that means it will take me a little longer to lean out, but I’ll be less likely to lose muscle in the process.
I’m a little bummed about how light the Smith bar is. It’s like thinking you have a 13" pecker, then realizing you were using the metric side of the ruler and you’re only swinging 13cm
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Can one of the bigger guys tell me how they keep progressing using PJR Pullovers or do you just not do them anymore? I was going to do them today bc the gym I’m going to has 125 lb dumbbells but decided against it because I’m 99% sure I would use the 125 lber today, and then where does that leave me for progression? I don’t like to just keep adding reps until I’m doing 20+ reps, that’s super ghey, like Bug ghey.
I’m most likely going to drop the PJRs and put in the smith rev-grip BP and continue to do the in-human cgbp (kinda talked to CC about this already). Sucks though because I love the feeling I get in my long heads from the PJRs…but progression just doesn’t seem to be possible with them anymore already.
Well, my gym’s DB’s go up to 90 Kgs (198lbs)…
As I’ve said over pm… Scott Extensions, Smith RGB’s… Little else you can do. Or EZ Pullovers, which you said you don’t like. Maybe get a custom DB handle/one which takes the regular plates? Though I think that would suck actually, regular plates are a bitch on the hands/wrists (at least for someone with small/short hands like me).
You could maybe make the innermost plate a smaller one and then put the bigger ones on… Dunno.
[/quote]
I don’t know if using a dumbbell handle with plates would be the best idea for pullovers… Even with tight collars, the plates might slide off and land on your face. 
[quote]Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Can one of the bigger guys tell me how they keep progressing using PJR Pullovers or do you just not do them anymore? I was going to do them today bc the gym I’m going to has 125 lb dumbbells but decided against it because I’m 99% sure I would use the 125 lber today, and then where does that leave me for progression? I don’t like to just keep adding reps until I’m doing 20+ reps, that’s super ghey, like Bug ghey.
I’m most likely going to drop the PJRs and put in the smith rev-grip BP and continue to do the in-human cgbp (kinda talked to CC about this already). Sucks though because I love the feeling I get in my long heads from the PJRs…but progression just doesn’t seem to be possible with them anymore already.
Well, my gym’s DB’s go up to 90 Kgs (198lbs)…
As I’ve said over pm… Scott Extensions, Smith RGB’s… Little else you can do. Or EZ Pullovers, which you said you don’t like. Maybe get a custom DB handle/one which takes the regular plates? Though I think that would suck actually, regular plates are a bitch on the hands/wrists (at least for someone with small/short hands like me).
You could maybe make the innermost plate a smaller one and then put the bigger ones on… Dunno.
I don’t know if using a dumbbell handle with plates would be the best idea for pullovers… Even with tight collars, the plates might slide off and land on your face. :P[/quote]
American custom DB’s may be prone to that, but not German ones.
;D
Nah, you’re right I guess… So either find a gym with heavier DB’s or do a different exercise… Kinda sucks.
[quote]Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Can one of the bigger guys tell me how they keep progressing using PJR Pullovers or do you just not do them anymore? I was going to do them today bc the gym I’m going to has 125 lb dumbbells but decided against it because I’m 99% sure I would use the 125 lber today, and then where does that leave me for progression? I don’t like to just keep adding reps until I’m doing 20+ reps, that’s super ghey, like Bug ghey.
I’m most likely going to drop the PJRs and put in the smith rev-grip BP and continue to do the in-human cgbp (kinda talked to CC about this already). Sucks though because I love the feeling I get in my long heads from the PJRs…but progression just doesn’t seem to be possible with them anymore already.
Well, my gym’s DB’s go up to 90 Kgs (198lbs)…
As I’ve said over pm… Scott Extensions, Smith RGB’s… Little else you can do. Or EZ Pullovers, which you said you don’t like. Maybe get a custom DB handle/one which takes the regular plates? Though I think that would suck actually, regular plates are a bitch on the hands/wrists (at least for someone with small/short hands like me).
You could maybe make the innermost plate a smaller one and then put the bigger ones on… Dunno.
I don’t know if using a dumbbell handle with plates would be the best idea for pullovers… Even with tight collars, the plates might slide off and land on your face. :P[/quote]
Exactly what I was thinking…I already have adjustable DB handle but no way do I trust the cheapass collars to not let plates fall on my face. Infact I KNOW it would happen. lol I know they make ones where the collars actually thread on - that might be trustworthy, but I’d still be scared I think.
And I have smaller hands/wrists also CC…sucks 
Well I think I’m just gunna give the smith RGB a go today and see how I like em.
[quote]josh86 wrote:
Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Can one of the bigger guys tell me how they keep progressing using PJR Pullovers or do you just not do them anymore? I was going to do them today bc the gym I’m going to has 125 lb dumbbells but decided against it because I’m 99% sure I would use the 125 lber today, and then where does that leave me for progression? I don’t like to just keep adding reps until I’m doing 20+ reps, that’s super ghey, like Bug ghey.
I’m most likely going to drop the PJRs and put in the smith rev-grip BP and continue to do the in-human cgbp (kinda talked to CC about this already). Sucks though because I love the feeling I get in my long heads from the PJRs…but progression just doesn’t seem to be possible with them anymore already.
Well, my gym’s DB’s go up to 90 Kgs (198lbs)…
As I’ve said over pm… Scott Extensions, Smith RGB’s… Little else you can do. Or EZ Pullovers, which you said you don’t like. Maybe get a custom DB handle/one which takes the regular plates? Though I think that would suck actually, regular plates are a bitch on the hands/wrists (at least for someone with small/short hands like me).
You could maybe make the innermost plate a smaller one and then put the bigger ones on… Dunno.
I don’t know if using a dumbbell handle with plates would be the best idea for pullovers… Even with tight collars, the plates might slide off and land on your face.
Exactly what I was thinking…I already have adjustable DB handle but no way do I trust the cheapass collars to not let plates fall on my face. Infact I KNOW it would happen. lol I know they make ones where the collars actually thread on - that might be trustworthy, but I’d still be scared I think.
And I have smaller hands/wrists also CC…sucks
Well I think I’m just gunna give the smith RGB a go today and see how I like em.[/quote]
Put it before the IH press (gonna suffer some on the IH, but imo the RGB really should be done fresh… Go light at first, like 135, and then just blast your way up to 315+).
If having 2 heavy-ass pressing exercises doesn’t work well for you, just put in Scott extensions as the second exercise.
Josh, I did the RGB the other day and I think you’ll like it, mostly i think i liked it because i got to use 315
CC, I think i might have an issue doing the shoulder work before the triceps work, my In Human suffered big time, like 50 pounds less for my work set.
I really loved the Steep incline Shoulder press in the Smith though, definitely wanna keep that around, can’t wait to be pretting 315 for reps in that one.
RUHL ! ! ! !
It must be my strong German heritage that did most of the work on that one.
Well, heres the workout.
Steep Incline Shoulder press (wide grip)
from chin to just short of lockout
135 x 12
185 x 12
205 x 12
225 x 10
250 x 7
DB side lateral
30 x 12
30 x 14
30 x 19 rp
IHCGBP ( F***ING SUCKED AT THESE)
185x10
225x10
245x8
275x 1 (hit this for 10 the other day)
255x8
PJR pullover
95 x 12
95 x 9
95 x 7
Upright row (cable)
3 x 12-15 @ 110
Comments: Im not quite sure what to do here, would it be completely idiotic to change my split to
day 1:Chest and Shoulders (grows easy 4 me)
Day 2:leg and biceps
Day 3:off
Day 4:Triceps (weakest point by far)
Day 5:Back and Biceps
Day 6:off
Day 7:off
–JB
Here’s a picture of my 15" “howitzers”. Man, I really need to bring them up, but hey… They were 14" a month ago.
I was a little short on time today, but it turned out to be a killer workout.
DB Shoulder Press
45lbsx10
50lbsx10
60lbsx5 (Woo!)
50lbsx9.5 +8 +8 +6(shoulders just didn’t want to die, haha)
PJR Pullovers(First time doing these)
65lbsx10
80lbsx6 +6 +6
EZ Bar French Presses
75lbsx8
85lbsx8 +6
75lbsx6
Standing Calf Raises