I like ya, mate
[quote]Marzouk wrote:
BTW Guys where the fucks the Haggis?
[/quote]
you racist motherfucker
[quote]jppage wrote:
Ya rds I agree with Mateus,I’ve had some vanilla rice protein as well and it was pretty good stuff.I think it was jarrow brand or sun warrior,can’t remember for sure though.[/quote]
I’ll check it out, I don’t really mind drinking bad tasting shakes tbh so even if it’s filth I should cope ok
[quote]spar4tee wrote:
I like ya, mate[/quote]
haha! Thanks man, you’re cool in my book too
[quote]Mateus wrote:
I would be interested to see what a weeks routine looks like. You care to post what you did last week? Exercises, sets, and reps[/quote]
yeah sure, although I don’t know if there’s anything really I can teach you. A typical week is:
Legs (I do this twice; another leg workout between back and arms days)
-Front squats - rep range varies from workout to workout
-Leg Curls 3 to 5 sets of 8, superset with clam raises, 3 x AMRAP
-Single Leg Press 3 to 5 sets, 10 - 30 reps
-Full Contact Twists, 3 sets 12 reps each way
What with my back being the way it is, I’m quite limited in what I can do for legs. As a result, front squats make up 80% of my workout, and probably always will. To stop them stagnating my rep range changes every workout. I might work up to a heavy 5 (front squats are the only exercise I ever go heavy on) then do 3 x 15, then a set of 20 bottom range partials. Next time I might come in and just do 5 x 10, or I might do 3 x 8 with a 2 second pause on a box followed by one all out set of 30 reps. It depends on my mood. It’s also quite common for me to do the leg curls before the front squats as a pre-exhaust a la John Meadows.
Chest
-Pec Dec pre-exhaust, 3 or 4 sets of whatever, just focussing on pump and squeeze. 12ish reps usually
-Dumbell Press, slight decline (weight plate under front of bench), 4 work sets, 8 - 12 reps
-Incline Machine Press, 4 sets 12 - 20 superset with lateral raises, 4 sets 10 - 20 reps
-Push ups (on my knuckles for more serratus involvement) 4 sets AMRAP superset with behind-the-back-cable laterals, 4 x 10 - 20
-quick shoulder health circuit: prone internal rotations, external rotations, cuban rolls etc
chest is a bit of a tightrope act trying to keep my shoulder happy, but pre-exhausting and focussing much more on a 3 second negative and squeeze in the contracted position means I am using MUCH lighter dumbells for pressing (like 20k less each arm, lol). I’ve started keeping my elbows tucked too which has helped a lot.
Back
-Straight Arm Pulldown pre exhaust, 3 or 4 sets of 12+ really focussing in on squeeze and negative
-Pulldowns, 4 x 8 - 12
-Chest Supported Row, 4 x 8 - 15
-Defranco’s Scarecrow, 3 x 15
-Rear Delt Flyes, 3 x 15 - 30
back is my favourite day. The DeFranco’s Scarecrows are AMAZING and I really recommend them. Trains upward rotation of the scapula, something which is sorely lacking in most people
Arms + Upper Back/Rear Delts
-Pushdown/Hammer Curls, 3 x 8-15
-Reverse Grip Pushdowns/Cable Curls, 3 x 8 - 15
-PJR Pullovers/Reverse Curls, 3 x 8 - 15
-Defranco’s Scarecrow, 3 x 15
-Rear Delt Flyes, 3 x 15 - 30
-Shoulder health circuit, same as on chest day
When I do my arms, if I do sets of 15 for one exercise, I’d do 12 or 10 reps for my other exercise for that bodypart. So if I use sets of 15 for pushdowns, I might do 12s for the RG Pushdown, then 10s for the PJRs. Makes sense in my mind. I add the extra upper back work here for the sake of getting a bit more upper back volume and keeping my shoulders healthy.
So that’s a typical week. It’s not set in stone, and I sometimes do different exercises if I fancy a change, but more this is generally how it goes.
[quote]rds63799 wrote:
[quote]Marzouk wrote:
BTW Guys where the fucks the Haggis?
[/quote]
you racist motherfucker
[quote]jppage wrote:
Ya rds I agree with Mateus,I’ve had some vanilla rice protein as well and it was pretty good stuff.I think it was jarrow brand or sun warrior,can’t remember for sure though.[/quote]
I’ll check it out, I don’t really mind drinking bad tasting shakes tbh so even if it’s filth I should cope ok
[quote]spar4tee wrote:
I like ya, mate[/quote]
haha! Thanks man, you’re cool in my book too[/quote]
We’re from the same island so it doesn’t count!
I might get flamed for this…but on this type of website…I can’t take anybody serious who does not post up pics. I don’t think anybody should be taking any advice from someone who is not at least willing to put up a picture. I get your concern for confidentiality, but there’s no additional risk by putting up a pic and blurring out your face…
[quote]Ironfreak wrote:
I might get flamed for this…but on this type of website…I can’t take anybody serious who does not post up pics. I don’t think anybody should be taking any advice from someone who is not at least willing to put up a picture. I get your concern for confidentiality, but there’s no additional risk by putting up a pic and blurring out your face…[/quote]
you won’t get flamed by me, I understand what you’re saying. My not putting pics up has nothing to do with confidentiality; like I said to Spidey earlier, I have been very open about where I live and work so if someone really wanted to track me down they could. I’m just not keen to put my picture on the net. Don’t even really know why, I’m just not.
If that means you won’t read my posts or anything then that’s entirely up to you and I respect your decision
[quote]Ironfreak wrote:
I might get flamed for this…but on this type of website…I can’t take anybody serious who does not post up pics. I don’t think anybody should be taking any advice from someone who is not at least willing to put up a picture. I get your concern for confidentiality, but there’s no additional risk by putting up a pic and blurring out your face…[/quote]
I’ve met RDS in the flesh and he’s a big guy.
Advice is just that at the end of the day. It’s up to you to take it on board and see if it works for you.
Regardless, his posts are thoughtful, informative and great to read.
[quote]ChongLordUno wrote:
[quote]Ironfreak wrote:
I might get flamed for this…but on this type of website…I can’t take anybody serious who does not post up pics. I don’t think anybody should be taking any advice from someone who is not at least willing to put up a picture. I get your concern for confidentiality, but there’s no additional risk by putting up a pic and blurring out your face…[/quote]
I’ve met RDS in the flesh and he’s a big guy.
Advice is just that at the end of the day. It’s up to you to take it on board and see if it works for you.
Regardless, his posts are thoughtful, informative and great to read.
[/quote]
I thought I hid it well under the hoody! I’m not really all that big, Uno is just being kind.
Thanks for the kudos though man, really appreciate it. We’ll have to get a lift together some point soon
[quote]rds63799 wrote:
I thought I hid it well under the hoody! I’m not really all that big, Uno is just being kind.
Thanks for the kudos though man, really appreciate it. We’ll have to get a lift together some point soon[/quote]
Definitely mate, look forward to it!
Sorry if I missed somewhere, but how tall are you and how much do you weigh?
- Do you use lifting shoes for your front squats?
- Do you do single leg presses to help with your back issues? (I ask this as I am considering in adding some leg presses into my own routine)
May I suggest dB walking lunges for another option on your leg day.
Uncle Bird.
tweet
[quote]theBird wrote:
Sorry if I missed somewhere, but how tall are you and how much do you weigh?
- Do you use lifting shoes for your front squats?
- Do you do single leg presses to help with your back issues? (I ask this as I am considering in adding some leg presses into my own routine)
May I suggest dB walking lunges for another option on your leg day.
Uncle Bird.
tweet[/quote]
yo Birdy, how’s things?
5’ 11" and 198lbs of pure beef as of this morning.
yeah the single leg presses are done for the sake of my back. I find if I keep one leg on the ground it stops my back rounding so I can get a bit deeper in the movement. Also single leg work is woefully neglected in my training so I need to do something unilateral
db walking lunges are great but there’s no room in my crowded gym for that. My gym is like lifting in a sardines tin.
[quote]ChongLordUno wrote:
[quote]rds63799 wrote:
I thought I hid it well under the hoody! I’m not really all that big, Uno is just being kind.
Thanks for the kudos though man, really appreciate it. We’ll have to get a lift together some point soon[/quote]
Definitely mate, look forward to it!
[/quote]
man I dunno how often you’re checking this thread but I’m going to see if your mates that have the training academy’ll sort me out with some day passes so I can get down there and push that prowler around. I’ll give you a shout through your facebook to see if you’re free when I’m heading down.
[quote]rds63799 wrote:
yo Birdy, how’s things?
5’ 11" and 198lbs of pure beef as of this morning.
yeah the single leg presses are done for the sake of my back. I find if I keep one leg on the ground it stops my back rounding so I can get a bit deeper in the movement. Also single leg work is woefully neglected in my training so I need to do something unilateral
db walking lunges are great but there’s no room in my crowded gym for that. My gym is like lifting in a sardines tin.[/quote]
All good bro.
Crowded gyms suck. Find a new gym.
tweet
[quote]theBird wrote:
[quote]rds63799 wrote:
yo Birdy, how’s things?
5’ 11" and 198lbs of pure beef as of this morning.
yeah the single leg presses are done for the sake of my back. I find if I keep one leg on the ground it stops my back rounding so I can get a bit deeper in the movement. Also single leg work is woefully neglected in my training so I need to do something unilateral
db walking lunges are great but there’s no room in my crowded gym for that. My gym is like lifting in a sardines tin.[/quote]
All good bro.
Crowded gyms suck. Find a new gym.
tweet[/quote]
I hear you Birdy, it wasn’t busy when I joined it last summer and all the students were away. Then they all came back and holy shit it’s busy. It’s like a nightclub sometimes with one in, one out
[quote]Ironfreak wrote:
I might get flamed for this…but on this type of website…I can’t take anybody serious who does not post up pics. I don’t think anybody should be taking any advice from someone who is not at least willing to put up a picture. I get your concern for confidentiality, but there’s no additional risk by putting up a pic and blurring out your face…[/quote]
Someone asked him to tell a bit about himself and how he trains and eats and that’s exactly what he is doing.
He is also very helpful on this site and offers valuable information. Hell he is one of the best posters on the whole site.
His advice is free and you can either take it or leave it. I have been training for years yet have taken alot of RDS advice on board. He knows what he’s talking about.
I don’t need him to provide a photo to show that.
[quote]Angus1 wrote:
[quote]Ironfreak wrote:
I might get flamed for this…but on this type of website…I can’t take anybody serious who does not post up pics. I don’t think anybody should be taking any advice from someone who is not at least willing to put up a picture. I get your concern for confidentiality, but there’s no additional risk by putting up a pic and blurring out your face…[/quote]
Someone asked him to tell a bit about himself and how he trains and eats and that’s exactly what he is doing.
He is also very helpful on this site and offers valuable information. Hell he is one of the best posters on the whole site.
His advice is free and you can either take it or leave it. I have been training for years yet have taken alot of RDS advice on board. He knows what he’s talking about.
I don’t need him to provide a photo to show that. [/quote]
thank you so much for the kind words Angus, I really appreciate it.
Ironfreak is entitled to his opinion though, and if he won’t take my advice without a photo then I absolutely respect that.
RDS, I think you look super lean and thick in your avi… not sure what iron freak is looking for??? I mean how many people are so lean and vascular you can see every vein in their brain? Cool back drop too! and where can I get some of those shades?
Seriously… been reading alot of what you’ve said in different threads and all looks solid (I’m sure that makes you feel good to get validation from someone who doesn’t know much of anything comparatively). I think the key was something you wrote previously about helping people or giving advice to those with similar goals,etc. and deferring to others when you hadn’t necessarily tried and tested something.
Keep the knowledge coming… please
heh, yeah I’m at like 0% bodyfat in my avatar.
thanks for the kudos notbig
[quote]notbig wrote:
RDS, I think you look super lean and thick in your avi… not sure what iron freak is looking for??? I mean how many people are so lean and vascular you can see every vein in their brain? Cool back drop too! and where can I get some of those shades?
Seriously… been reading alot of what you’ve said in different threads and all looks solid (I’m sure that makes you feel good to get validation from someone who doesn’t know much of anything comparatively). I think the key was something you wrote previously about helping people or giving advice to those with similar goals,etc. and deferring to others when you hadn’t necessarily tried and tested something.
Keep the knowledge coming… please[/quote]
those are sulci i.e. not veins
ait rds,
cool to see how others eat and train in real life,
have the same thinking on allot of stuff like over thinking the diet and the magic window.
few back issues myself anyway keep the advice coming…