Spoken like a true bodybuilder! If it hurts it means you have 5 more reps in you at least.
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90 the whole time. I’ve done 30 reps of 150, full ROM, so 90 seemed like a good starting point.
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Haven’t checked in in a while, definitely didn’t expect to see the 10k kettlebell challenge here. Love it. I ran it for a few weeks (maybe all 4? It was a long time ago) and its a very special kind of suck. Will definitely be following along.
I saw you mentioned on someone’s else’s log a while back something about some crazy high volume chest routine, somethi g like 7 rounds of 30 chest flys, with push ups to failure in between. Am I remembering it right?
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It’s FST-7. Hany Rambod’s program - he’s Jeremy Buendia’s trainer (multiple Olympia physique winner). The end of every workout finishes with 7 brutal sets, usually supersetted or drop setted. It’s not 30 reps, though I’ve done stuff like that.
It goes 7 sets of 12 cable crossovers, and in between every set, you do a max set of pushups - preferably with your legs elevated - and after the pushups you get up and flex for 10-20 seconds, squeezing the muscle as much as possible. Then you rest for maybe 30 seconds and go again.
That sounds brutal. Definitely one to try when I next get bored at the gym.
Around the 14:30 mark. It actually looks like I misremembered it and he does cable flys with a mechanical drop set to cable chest press (so relatively straight arms to start and finish with bent arms), THEN incline pushups, then the squeeze, for 7 sets. So yeah. Brutal.
I preferred your version, it sounds like something I could just hype myself up for and go after. That version is just straight madness.
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Well, we’re not Olympia contenders so I think the trimmed version is just fine. Still though - it speaks to the effort and intensity required to build a championship chest.
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My chests similar, just a little bulkier. Probably carrying more muscle.
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This will never get old.
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10K KB Swing: Week 1, Workout 2
Time: 44 minutes (PR)
50 lb KB
Cluster 1:
10 swings 1 diamond pushup
15 swings 2 diamond pushups
25 swings 3 diamond pushups
40 (PR), 10 swings rest
Cluster 2:
10 swings 1 diamond pushup
15 swings 2 diamond pushups
25 swings 3 diamond pushups
38, 12 swings rest
Cluster 3:
10 swings 1 diamond pushup
15 swings 2 diamond pushups
25 swings 3 diamond pushups
50 (PR) swings rest
Cluster 4:
10 swings 1 diamond pushup
15 swings 2 diamond pushups
25 swings 3 diamond pushups
35, 15 swings rest
Cluster 5:
10 swings 1 diamond pushup
15 swings 2 diamond pushups
25 swings 3 diamond pushups
30, 10, 10 swings rest
Total swings: 1000
Got through 50 for the first time in the third cluster. My forearms were so pumped I had to start barely letting go of the kettlebell at the top of the movement. At the end my hands were shaking so much I couldn’t sign my son out properly and just scribbled something ineligible.
On a good note, this super jacked trainer lady who always has stellar form and looks contest ready lean year round complimented me on my swing form, and it was a big relief since I didn’t want to do 10 thousand poor form swings, lol. Feeling AWESOME.
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Should add, my kid got super sick yesterday and we had to go to the hospital in the evening, and I’ve been taking care of my other son today while my wife’s been at the hospital. Today he’s doing much better, so just wanted to add that in as a positive thing, and it’s probably why I feel awesome after day 2 of a grueling conditioning workout.
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Good news man.
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Nice work! At one point, last year, my goal was to swing an 80lber 100 times. By the end of rep 50, my forearms felt like they were going to explode.
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That’s MISERABLE. I was thinking today that my last 500 swings I want to do as one rest-pause set for time. It would be madness.
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Nice workout and congrats on the form validation!
Sorry to hear about the kiddo but glad he’s improving.
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This is code for ‘nice ass’. I used that line (on women) before I got married.
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Alright, so any other time you’d be right, but I really meant it the way I say it. My wife and I both comment on everyone in the gym and there are plenty of girls we agree have nice asses. There are better looking butts in the gym. It’s her back, dude. I mean you can see every single muscle fiber while she reps wide grip pull-ups. She also busts out sets of 10 perfect pistol squats per leg. She’s in incredible shape. I don’t find that level of conditioning in a woman attractive though. I just find it admirable.
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Unless you meant SHE used swing form as a code for MY nice ass. In THAT case, it’s possible since I have an enormous ass, and my wife can’t go a day without slapping it.
It’s cool how open you and your wife are about this…
Yea, that’s what I meant. haha
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