Hope Dirty Gerdy wont mind me linking this over here. But for those of you that know him and don’t have him on facebook take a look at this pic.
I am seriously fucking IMPRESSED with the progress he has made, he is looking thick as fuck and his chest is ridamndiculous. Arms are starting to look really filled out (which was previously his weakest point in the side-chest pose).
Props if you check this Gerdy.
[quote]Jacked Diesel wrote:
my god, it’s amazing I had to basically recruit the BOI into the Matsm21 thread in order to straighten everyone out.[/quote]
I don’t really bother to read other threads, I’m sure the rest of us are the same.
Tweaked my shoulder do in-humans and this is not the first time and although I live the exercise I’m not going to sacrafice my shoulders so, after 225 x 8 on in humans I gave reverse grip smith presses a go. Top set was with 275 x 4 shoulder width grip. I liked these a lot and felt it in my triceps even more than ih press.
Did some skulls, 145 x 6 form much better than usual thus less reps.
Did a bunch of pushdowns and behind the neck db raises.
Might not train shoulders tonight depending on how me delt feels. I don’t want to make something with minor pain into a problem and have the issue I just got over with my left arm move to my right.
squat–135x5x4
lunge–30x14x4 (way too light)
1 leg ham curl–20x10x3
leg xt–50x10x4
abs & cardio
Squats feel light until i get right around parallel. Guess thats what I get for using all that cheater gear.
Looking forward to next week when I don’t have to bounce around gyms anymore. 5/3/1 starts then.
And a tip for all you guys our there: If you see a girl at your gym doing any real lifts, telling her that she’s “doing good for a girl” probably won’t get you on her good side.
[quote]Stronghold wrote:
Jacked Diesel wrote:
my god, it’s amazing I had to basically recruit the BOI into the Matsm21 thread in order to straighten everyone out.
I don’t really bother to read other threads, I’m sure the rest of us are the same.[/quote]
I dont either, but that guy is a monster and I wanted to see what his routine was like
[quote]josh86 wrote:
Hope Dirty Gerdy wont mind me linking this over here. But for those of you that know him and don’t have him on facebook take a look at this pic.
I am seriously fucking IMPRESSED with the progress he has made, he is looking thick as fuck and his chest is ridamndiculous. Arms are starting to look really filled out (which was previously his weakest point in the side-chest pose).
Props if you check this Gerdy.[/quote]
Holy fuck dude, I remember him from his pics of his first contest…that guy is light years ahead of the game…
[quote]josh86 wrote:
Hope Dirty Gerdy wont mind me linking this over here. But for those of you that know him and don’t have him on facebook take a look at this pic.
I am seriously fucking IMPRESSED with the progress he has made, he is looking thick as fuck and his chest is ridamndiculous. Arms are starting to look really filled out (which was previously his weakest point in the side-chest pose).
Props if you check this Gerdy.[/quote]
Fucking lean mofo, and he is probably slamming upwards of 7000kcal a day by now. Arms are still a weak point(everything else overpowers them), but no doubt he has been busting his ass.
DG’s chest is ridonkulous.
My lifts are finally starting to go up now even though I’m in the final stages of dieting. I’m not going to post any of my workouts until I’m hitting all-time PRs again though, haha. Shouldn’t be too long now.
[quote]austin_bicep wrote:
Tweaked my shoulder do in-humans and this is not the first time and although I live the exercise I’m not going to sacrafice my shoulders so, after 225 x 8 on in humans I gave reverse grip smith presses a go. Top set was with 275 x 4 shoulder width grip. I liked these a lot and felt it in my triceps even more than ih press.
Did some skulls, 145 x 6 form much better than usual thus less reps.
Did a bunch of pushdowns and behind the neck db raises.
Might not train shoulders tonight depending on how me delt feels. I don’t want to make something with minor pain into a problem and have the issue I just got over with my left arm move to my right. [/quote]
Smith reverse grip bench is typically done with a pretty damn wide grip…give it a shot with a wide grip and see how you like it. I can’t imagine doing them at shoulder width.
Did Legs today
Squats
135x8
185x5
225x3
285x6 (+5 pounds, same reps)
225x16 (+10 pounds, -4 reps. fuck i really thought I was gonna get 20 but my legs just gave out)
Lying Leg Curl
70x10
105x7
120x3
150x6 (+1 rep)
115x11
Walking DB Lunges
55’s x 10 steps per leg
x 10 steps per leg
Smith Calf Raises
1ppsx10
2ppsx10
2p+20psx10
[quote]josh86 wrote:
austin_bicep wrote:
Tweaked my shoulder do in-humans and this is not the first time and although I live the exercise I’m not going to sacrafice my shoulders so, after 225 x 8 on in humans I gave reverse grip smith presses a go. Top set was with 275 x 4 shoulder width grip. I liked these a lot and felt it in my triceps even more than ih press.
Did some skulls, 145 x 6 form much better than usual thus less reps.
Did a bunch of pushdowns and behind the neck db raises.
Might not train shoulders tonight depending on how me delt feels. I don’t want to make something with minor pain into a problem and have the issue I just got over with my left arm move to my right.
Smith reverse grip bench is typically done with a pretty damn wide grip…give it a shot with a wide grip and see how you like it. I can’t imagine doing them at shoulder width.[/quote]
ok I’ll give it a shot. I can never get this smith tricep exercises down lol.
[quote]austin_bicep wrote:
josh86 wrote:
austin_bicep wrote:
Tweaked my shoulder do in-humans and this is not the first time and although I live the exercise I’m not going to sacrafice my shoulders so, after 225 x 8 on in humans I gave reverse grip smith presses a go. Top set was with 275 x 4 shoulder width grip. I liked these a lot and felt it in my triceps even more than ih press.
Did some skulls, 145 x 6 form much better than usual thus less reps.
Did a bunch of pushdowns and behind the neck db raises.
Might not train shoulders tonight depending on how me delt feels. I don’t want to make something with minor pain into a problem and have the issue I just got over with my left arm move to my right.
Smith reverse grip bench is typically done with a pretty damn wide grip…give it a shot with a wide grip and see how you like it. I can’t imagine doing them at shoulder width.
ok I’ll give it a shot. I can never get this smith tricep exercises down lol. [/quote]
I agree with josh, if you try it too narrow and you have any back musculature at all, it doesn’t really work right, plus it hurts.
I’ve been doing wide RGB for the last couple weeks but I havent been feeling them much in my tris so I was planning to try either RGB with a narrower grip like Austin was talking about or trying In Human Presses. What do you guys think?
[quote]josh86 wrote:
austin_bicep wrote:
Tweaked my shoulder do in-humans and this is not the first time and although I live the exercise I’m not going to sacrafice my shoulders so, after 225 x 8 on in humans I gave reverse grip smith presses a go. Top set was with 275 x 4 shoulder width grip. I liked these a lot and felt it in my triceps even more than ih press.
Did some skulls, 145 x 6 form much better than usual thus less reps.
Did a bunch of pushdowns and behind the neck db raises.
Might not train shoulders tonight depending on how me delt feels. I don’t want to make something with minor pain into a problem and have the issue I just got over with my left arm move to my right.
Smith reverse grip bench is typically done with a pretty damn wide grip…give it a shot with a wide grip and see how you like it. I can’t imagine doing them at shoulder width.[/quote]
x2
Squat/Deadlift Assistance
[quote]SquatDeep385 wrote:
I’ve been doing wide RGB for the last couple weeks but I havent been feeling them much in my tris so I was planning to try either RGB with a narrower grip like Austin was talking about or trying In Human Presses. What do you guys think?[/quote]
If those are your 2 options I’d say give the In-Humans a try.
[quote]detazathoth wrote:
Squat/Deadlift Assistance
Dude, I never feel like pull down abs do anything, I alwayis walk away from them thinking wow, that was stupid
[quote]Jacked Diesel wrote:
detazathoth wrote:
Squat/Deadlift Assistance
Dude, I never feel like pull down abs do anything, I alwayis walk away from them thinking wow, that was stupid[/quote]
I thought so too for the longest time, you just gotta find a body and foot position that works for you, and to tuck your chin towards your body, I find that to actually hit my abs instead of just feel like I’m wasting my time.
[quote]LiveFromThe781 wrote:
i went to the gym today
did 185x9 on the incline
felt embarassed
did a set of machine dips and a set of curls then went home. and im actually sore. ew[/quote]
Give it sum time and you will be repping out with 225.