Mondays off? Haha, I live in the real world man And Germans arenāt supposed to take days off, bad for the war effort
Also need to save money for my home-gymā¦ Sorry brother, next time perhaps.
Btw, if you have the time, check that thread I made in the t-cellā¦ Maybe you can help me out there (concerns building a home gym in europe, shipping cost issues and perhaps you know of a local provider?)
I donāt know if you remember, but my old gym had some spanking new Technogym Purestrength plate loaded machines. Pulldown, row, low row, 3 different chest pressesā¦ all excellent imho. Technogym is based in Italy I think, and I notice most gyms in my country have some Technogym equipment.
Anyway, only problem is that you would max out all those machines in my gym. I wonder if they make versions with room for more weightā¦ might be worth a google search.[/quote]
Thanks, Iāll check out technogym then.
Btw, to all guys whose training/diet questions I havenāt answered yet, Iām going to do it eventuallyā¦ Just a bit busy.
You Germans make some badass equipment - electronics, cars, home appliances - and yet you canāt make simple mechanical devices (e.g. HS machines) ? Really?
[quote]PonceDeLeon wrote:
You Germans make some badass equipment - electronics, cars, home appliances - and yet you canāt make simple mechanical devices (e.g. HS machines) ? Really?
:)[/quote]
Tell me about itā¦
Germany is such a pussy nation. Everyoneās into soccer etc, the youths here are weak as kittensā¦ We probably start out with half the amount of weight on everything compared to the average U.S. teen.
No popular sports around that require any real strengthā¦ No American football or rugby or anything. Itās all soccer and formula 1 racing here, and perhaps cyclingā¦
Monday - Chest
Tuesday - Legs
Wednesday - off
Thursday-Back
Friday - Delts
Saturday - off
Sunday - Arms
Then the monday would either be off or chest day again depending on how im feeling, In general when i bench I feel that i mostly use my chest/shoulder area to move the weight. I have gotten PRās on the bench the next day after doing arms.
I have alot of time on my hands so i was thinking this split would be good use of it
[quote]optheta wrote:
Hey C_C for a split what da think of -
Monday - Chest
Tuesday - Legs
Wednesday - off
Thursday-Back
Friday - Delts
Saturday - off
Sunday - Arms
Then the monday would either be off or chest day again depending on how im feeling, In general when i bench I feel that i mostly use my chest/shoulder area to move the weight. I have gotten PRās on the bench the next day after doing arms.
I have alot of time on my hands so i was thinking this split would be good use of it[/quote]
There is at a guess around 20-30 programs all done out in this threadā¦ outlining that does nothing as you donāt include the exercises to go with it.
[quote]300andabove wrote:
optheta wrote:
Hey C_C for a split what da think of -
Monday - Chest
Tuesday - Legs
Wednesday - off
Thursday-Back
Friday - Delts
Saturday - off
Sunday - Arms
Then the monday would either be off or chest day again depending on how im feeling, In general when i bench I feel that i mostly use my chest/shoulder area to move the weight. I have gotten PRās on the bench the next day after doing arms.
I have alot of time on my hands so i was thinking this split would be good use of it
There is at a guess around 20-30 programs all done out in this threadā¦ outlining that does nothing as you donāt include the exercises to go with it.
[/quote]
Good point so here are the exercises i currently im doing with it -
Tuesday - I bascailly follow C_Cās outline for leg day
Hamstring movement then squatting but instead of 2x5 im a fan of 5x3 I like low reps for squats
then i do widowmaker set then calves only 1 exercises maybe 2 if i can stomach it
Thursday - BB bent over row
hammer strength low row(i think its called that)
Lat pull down
DB Rows
usually 3 sets 2 heavy sets then 1 set i can get 10 reps and up
Friday - Sitting Military Press
DB Military Press
I actually am not sure what would be some other good Delt exercises i can do ideas would be appreciated
Sunday -
CGBP supersetted with Ez-Curl bar
Lying Tricep Extension supersetted with DB curls
Tricep Pushdown Drop set
Cable Curls Drop set
In general for my set/rep scheme im really fond of having 2 heavy sets any were between 4-8 reps then doing 1 set between 10-12
cc, i wanted to know for the advanced athlete staning at a little shy of 5,7 what would be a good in season and off season weight. just to have an idea of what would be considered huge at that height? thanks
[quote]Cephalic_Carnage wrote:
PonceDeLeon wrote:
You Germans make some badass equipment - electronics, cars, home appliances - and yet you canāt make simple mechanical devices (e.g. HS machines) ? Really?
Tell me about itā¦
Germany is such a pussy nation. Everyoneās into soccer etc, the youths here are weak as kittensā¦ We probably start out with half the amount of weight on everything compared to the average U.S. teen.
No popular sports around that require any real strengthā¦ No American football or rugby or anything. Itās all soccer and formula 1 racing here, and perhaps cyclingā¦
[/quote]
Iād imagine the average German kid is near his ideal body weight where as the average American kid weighs more than the average German man. At 11 years old a BMI of 35 actually means something, just sayinā.
read you post on the home gym.
Not so sure if it is wise to pay a 5 digit amount of money because you get into trouble helping others, it is your money after all and you could try and help them in a less obvious way in order not to get into trouble with the owner.
But if you do go ahead with that idea I suggest to get a quote by both European and US manufacturers, it is also possible to shop around for transportation companies and I tried to send you a pm about that but it is not active at the momeent.
Regarding dumbells you might want to look into something like Powerblocks. While they are clumsy they should go up to about 140 with magnetic weights added and they allow you small increments without having to buy tons of dumbbells that go up to that weight in sufficiently small steps.
Regarding the weights above that: Good luck ! I know only one gym that goes up to 80kgs, but the weights below that are 70 and 62,5 so no option of small increments there.
[quote]dday wrote:
Cephalic_Carnage wrote:
PonceDeLeon wrote:
You Germans make some badass equipment - electronics, cars, home appliances - and yet you canāt make simple mechanical devices (e.g. HS machines) ? Really?
Tell me about itā¦
Germany is such a pussy nation. Everyoneās into soccer etc, the youths here are weak as kittensā¦ We probably start out with half the amount of weight on everything compared to the average U.S. teen.
No popular sports around that require any real strengthā¦ No American football or rugby or anything. Itās all soccer and formula 1 racing here, and perhaps cyclingā¦
Iād imagine the average German kid is near his ideal body weight where as the average American kid weighs more than the average German man. At 11 years old a BMI of 35 actually means something, just sayinā.
[/quote]
Well, Iām guessing that out of all our current teenagers, 60 percent have a BMI of, oh, I dunno, 5?
The other 40 percent range from āshapeless muffin-top-girlā to āweighing as much as markus ruehl in the off-season, but without the muscleā to ājabba the huttā.
I just wish us being americanized like that would have included the introduction of someā¦ Well, manly popular sports
read you post on the home gym.
Not so sure if it is wise to pay a 5 digit amount of money because you get into trouble helping others, it is your money after all and you could try and help them in a less obvious way in order not to get into trouble with the owner.
[/quote] Fair point, but itās actually not just about them. I would really like some extra equipment for myself, and if those guys Iām helping out were to train with me in my home/garage-gym, they could do all the spotting etc needed.
That way I wonāt ever again have to endure mariah carey (or however you spell her) while trying to get a Sumo DL PR, I can actually set the bar down without having to slow the negative to 10 seconds just to make it less loudā¦ Etc.[quote]
But if you do go ahead with that idea I suggest to get a quote by both European and US manufacturers, it is also possible to shop around for transportation companies and I tried to send you a pm about that but it is not active at the momeent. [/quote] Ah, so my pmās are deactivated once again? Hmm.
Thanks for the suggestions, though! [quote]
Regarding dumbells you might want to look into something like Powerblocks. While they are clumsy they should go up to about 140 with magnetic weights added and they allow you small increments without having to buy tons of dumbbells that go up to that weight in sufficiently small steps.
[/quote] Well, those would suffice for the other traineesā¦ And for my curl-work
I might actually contact some local blacksmith about making a custom oly handle that goes up to 300 or soā¦ Similar to what Kroc has available. And then just buy fixed-weight bells in the range that the powerblocks donāt cover, like 145-200 or so.
[quote]
Regarding the weights above that: Good luck ! I know only one gym that goes up to 80kgs, but the weights below that are 70 and 62,5 so no option of small increments there.[/quote]
Mh.
Everythingās so complicated these days
Why canāt I just call the āhome gym setup lineā and order my stuff, get free shipping etcā¦
[quote]waylanderxx wrote:
Hey CC, so I added in rack pulls my last back session so it ends up looking like this:
Rack pulls
BB rows
1 Arm T-bars
Wide grip pulldowns or rack chins (except I didnāt make it to these, I was toasted)
Any thoughts on which exercise I should rotate with rack pulls? Maybe do rack pulls day 1 then drop them day 2 for bb rows? IDK.
[/quote]
Iād do rack pulls last in the session in any eventā¦ Otherwise itās hard to do the other exercises justice.
You train your back twice a week, so maybeā¦
Back Day 1
-Rack Chins (pronated grip, why the hell are they called āchinsā?)
-Rack Pulls
Back Day 2
-Wide-grip pulldowns/ups/whatever
-one arm t-bars (give your low-back a bit of a break maybeā¦ You do legs twice a week, too, after all)
If that sounds like youāre doing too little, then add inverted rows to both sessions perhapsā¦ At the end of each, start with bodyweight and once you can do 10-12 no problem with scapulae fully retracted at the top (no need to get the chest all the way to the bar, and use a wide-ish grip, not a bi exercise), add some weight if you can (can be done via having plates in a backpack on the chest/stomach or so).
Hey, want to chime in and say my back workouts have been kickass lately due to your Rack Pull-adviceā¦Used to do them like regular deads, using alot of lower back to get the weight up, and pulled from below knee level. I have fairly short arms, so it ended up being more of a glute/lower back exercise.Had problems with pumped/cramps in the lower back doing multiple sets as well.
Now I do them from kneecap level, strap up, lean back and retract at the top. Went from 200kgx4 to 250x10,8,7 in todayās session and itās the lift that I can feel the most in my lats.
[quote]Cephalic_Carnage wrote:
waylanderxx wrote:
Hey CC, so I added in rack pulls my last back session so it ends up looking like this:
Rack pulls
BB rows
1 Arm T-bars
Wide grip pulldowns or rack chins (except I didnāt make it to these, I was toasted)
Any thoughts on which exercise I should rotate with rack pulls? Maybe do rack pulls day 1 then drop them day 2 for bb rows? IDK.
Iād do rack pulls last in the session in any eventā¦ Otherwise itās hard to do the other exercises justice.
You train your back twice a week, so maybeā¦
Back Day 1
-Rack Chins (pronated grip, why the hell are they called āchinsā?)
-Rack Pulls
Back Day 2
-Wide-grip pulldowns/ups/whatever
-one arm t-bars (give your low-back a bit of a break maybeā¦ You do legs twice a week, too, after all)
If that sounds like youāre doing too little, then add inverted rows to both sessions perhapsā¦ At the end of each, start with bodyweight and once you can do 10-12 no problem with scapulae fully retracted at the top (no need to get the chest all the way to the bar, and use a wide-ish grip, not a bi exercise), add some weight if you can (can be done via having plates in a backpack on the chest/stomach or so).
Well, those would suffice for the other traineesā¦ And for my curl-work
[/quote]
I hate you. In a good way
btw, Iām going to go ahead with the 5RM thing Thibs was talking about. Is there a way we could work sumo DLās into that Yates 3-way you think? Leg day or back day? Would do Kroc rows for back thickness maybe to avoid excessive low back stress. Maybe Back Squat, Widowmaker and DL is too much for leg day? Meh, Iām still such a NOOB. Sorry. I always have a hard time fitting DLās in, but I always want to do them
Yeah, I can relate to that - working out with others in a stimulating atmosphere is not something one can do in most commercial gyms.
If you share your home gym with others you might even be able to offset some of the costs for the equipment.
I was quite sure they would be enough to train your rotators and maybe posterior delts
Yeah I know - free worldwide shipping on all orders and I would get some more stuff for the home gym, too
C_Cizzle one more tricep question brosef. I noticed that after I filled out my triceps a little that the muscle belly on each side extends all the way down to the elbow, itās just not big yet. Does this mean they are low insertions or is it that referring more to where the āhorseshoeā starts?
[quote]waylanderxx wrote:
C_Cizzle one more tricep question brosef. I noticed that after I filled out my triceps a little that the muscle belly on each side extends all the way down to the elbow, itās just not big yet. Does this mean they are low insertions or is it that referring more to where the āhorseshoeā starts?[/quote]
Stupid Question but i got to ask whats the difference between Rack Pulls and Rack Chins? Arnt Rack pulls is when you ur basically doing a partial deadlift right? The safety pins are above or just below the knees(not sure which) and you pull from that position and retract the scapulas? Or do you just pull the weight up and bring it back down as though you are doing a deadlift?
So basically what im asking is How do you do a Rack pull and Rack chin? lol
And Germans arenāt supposed to take days off, bad for the war effort 
