Looking brah
[quote]jake_j_m wrote:
Back Day
Pull-ups
Wide Grip - BW x 8 - +10/22 x 8 - +20/44 x 6.5 - BW x 14-15.
Facepulls (w/rope)
10/22 x 15 - 12.5/28 x 15 PR - 15/33 x 13 PR
Lat Pulldown
Wide-grip - 90/198 x 10 - 100/220 x 3 < too heavy, fool
One-arm Barbell Row (1p = 10kg plate)
4p x 8 - 5p x 8
Meadows Rows (1p = 10kg plate)
3p x 10 - 4p x 8 PR
HS Low Row
3pps x 10
Stretchers
55/121 x 12 - 65/143 x 5
DB Pullovers (to forehead)
40/88 x 8
DB Shrug w/6 sec. hold
28/62s x 8 - 34/75s x 7 - 34/75s x 5 - LR - brief hold - 34/75s x 7
DB shrugs felt better going light and really working on that TUT. Back wise, wasn’t really feeling it today, I’m liking the facepulls, meadows rows and pullovers as usual but pretty much everything else was meh.
Would appreciate suggestions on back movements where holding the contraction or double contraction or whatever can be used effectively as I feel this could benefit me greatly. I can image HS low row and HS row would work well. Any advice would be appreciated on this.
[/quote]
Underhand pulldowns medium grip only to chin level. Chest out, a slight (but not excessive lean back). Straight arm pulldowns immediately before with a rope light and for sets of 15.
Strict dumbell rows pause at the top by the hip and again halfway down.
EDIT: And I know this sounds Jersey Shore but when I do pullups if I wear a vest I can ‘feel’ the lat contraction better. When I started most of my lat growth was chin ups and pull ups but then your lats are looking sweet in your video (all homo)
[quote]bugeishaAD wrote:
I’m sure you will be surprised to hear this from me, but I think doing 5 exercises for bis and 5 exercises for tris and going all out on all of them, as you appear to be, is going to be overkill. I don’t like to throw the word “overtraining” around, but it’s a ton of volume dude, haha, even for a muscle mag-style high volume split.
That said, if you’re experimenting with different things and this feels right, by all means continue as you are. I would rather see your sessions more structured and focused. I was discussing this topic with BONEZ, and he likes to structure his arms workouts like this for complete arm development:
Biceps:
Long-head emphasis movement (i.e. incline curls)
Short-head emphasis movement (i.e. preacher curls)
Brachialis emphasis movement (i.e. hammer curls)
Triceps
Flexing movement (i.e. pressdown variation)
Dipping movement (could throw pressing if you were so inclined)
Extension movement (anything overhead)
Everyone has their own style and likes to order things a certain way, but there is something to be said about exercise selection and the order they fall during a workout. I am guilty of sometimes being haphazard in the way I structure arm workouts, but I think this is a good template to keep in mind.
Just food for thought. Good work all around.[/quote]
Dunno if this came from an actual converstaion or a thread. if it came from a thread just send me that way. But did he have reasoning behind hitting the different heads in that order or was it more just to make sure to do an exercise to emphasize each head?
[quote]AquaCruzer wrote:
[quote]SamMcLoughin wrote:
[quote]pbclax1 wrote:
[quote]SamMcLoughin wrote:
Not sure if push presses work much with 5/3/1 - would doing an explosive movement not skew the targets a bit?[/quote]
You just plug in your push press max.[/quote]
I understand that…
My point was that doing ir for 5/3/1 doesn’t seem like it would make sense because:
- The amount of push used varies from rep to rep
- Fatigue doesn’t work the same way.[/quote]
As the creator of 5/3/1 would say, “majoring in the minors”.[/quote]
That’s not what he means by majoring in the minors, we’re talking about a core lift, or the changing of a core lift. Either way, I didn’t say he couldn’t, or shouldn’t do them. He wasn’t sure so I gave him my opinion. He can do whatever works, I’m not policing his life.
Video copycat. Only yours is whey sessier. Lats are looking wide and I am major jelly of your chestorials. Very solid dude. I also don’t think your back thickness is lagging too much.
Oh hey guys.
@CS: Much appreciated, I am certainly working it harder then ever with exercises that I can truly “feel”.
@spar: Jus’ trying to have traps as brahlike as your avi
@bambi: I actually feel you on the tank top thing, lats are the one bodypart I really prefer training in a 'beater. Exercises mentioned sound worth a try, I suppose I could use just about anything and just focus on the squeeze but I guess I’m looking for things like facepulls that hit my back in a totally different way (ie. less lat focused as I do tons of that)
@jab: Ha, I was just randomly inspired to shoot, I guess that could have been why. For real I was holding a lot of water but it’s a true representation of how I walk round day to day I guess. Thanks for the words, been working hard on better exercise selection/sequencing/technique via MD training and experimentation.
Can’t see the photo.
Disappointed/10.
[quote]SamMcLoughin wrote:
Can’t see the photo.
Disappointed/10.[/quote]
its video, you should be disappointed/100
I watched the vid yesterday (am at work now and cannot see).
Looking good and maintaining decent condition while gaining. I feel your pain on the arms. Keep hammering them. Chest and back are looking juicy.
@bug: Cheers for that.
Leanness wise I maintain this sort fairly comfortably with my 160g of dextrose peri-workout as well a diet including organic cheese in omelettes etc. My diet is mostly very clean (with lots of good fat) but I’m doing no cardio and the only carb cycling is the dextrose out on non-training days (1 day off at the moment).
I will keep at it with the arms, I have seen visual improvements but more weight gain is probably needed for drastic change, glad I’ve got comments on the chest as I’ve felt like I’ve made some breakthroughs there recently. A big goal of mine is an impressive MM shot, by the time my arms get big enough I should have it I think.
[quote]jake_j_m wrote:
@spar: Jus’ trying to have traps as brahlike as your avi
[/quote]
they should be a little bigger now
Saw it there, dat lat spread.
woooo i’m inya
Hey brah! Just saw your vid and you’re looking thick.
Your arms look like a strong point. You have to be careful if you don’t want them to become overpowering.
@spar: I don’t doubt it.
@sam: I’m hoping I can make lat spread a killer shot for me.
@fro: Jump on the train to gainesville (where PB lives)
@samoth: Thanks for first line. FU for second 
I’m only running in the streets when comments are legit, sry.
Squatting shortly. Aiming for dem’ widowmaker reps.
[quote]jake_j_m wrote:
Jump on the train to gainesville (where PB lives)
[/quote]
I actually know a few people from there, so it’s kinda funny
5/3/1 Squat / Legs
Squat
107.5/237 x 3 - 122.5/270 x 3 - add belt - 137.5/303 x 8 < all A2G today, so not too disappointed, still weaker then I was squatting 3-4x a week… logic has little relevance when it comes to the squat.
Front Squats (clean grip, A2G)
80/176 x 3 - 90/198 x 3 - add belt - 100/220 x 3 - 110/243 x 1 < first time properly front squatting in a long time, pretty uncomfortable because of clean grip at higher weights. Shoes always feel awesome for them though, I doubt I would ever front squat in converse again.
Seated Leg Curl
52.5/116 x 15 - 62.5/138 x 10 < proper eccentrics and squeeze today, stopped being an idiot.
Leg Press (high and wide, real controlled eccentric)
3pps x 18 - 4pps x 8 - LR - 2pps x 20 < I never go super-high rep, nice change.
Smith Calf Raise (with 5 second pause stretched, double popped strong squeezes) (calling bar 20kg)
60/132 x 8 - 100/220 x 6 - 100/220 x 6 - 100/220 x 6 - LR - 60/132 x 10
SLDL w/ extended ROM & 3+ sec. ecc
60/132 x 10 - 60/132 x 10
Tried to focus on actually stimulating my calves and hamstrings for once, decided they both suck badly and my calves have visibly lost size from only squatting for ages and no direct work.
Getting pissed off seeing the amount of guys with less: Intensity, muscle mass, and solid diet then me still being stronger then me on bench. Also get pissed off with guys who barely train and have way more size then me. Whatever, though, I’m in this for the long run and eventually I will be bigger/stronger then everyone who currently trains at that University gym. /rant
[quote]jake_j_m wrote:
Getting pissed off seeing the amount of guys with less: Intensity, muscle mass, and solid diet then me still being stronger then me on bench. Also get pissed off with guys who barely train and have way more size then me. Whatever, though, I’m in this for the long run and eventually I will be bigger/stronger then everyone who currently trains at that University gym. /rant[/quote]
That’s the spirit.
If I could front squat your backsquat, I’d be a very happy man. Colour me jelly bro.
Shaving your head will instantly put 10 kg on your bench. It’s been scientifically proven.
CS