any tips on making concrete weights?
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Ya it’s pretty simple really. I’ll do a write up in the morn when I got more time. I got some pics too
Ok @hilo_of_growton here ya go. Lotsa stuff on YouTube and that’s there I got the ideas. I just needed some weights for my new calf machine so I didn’t have to pack weights all the time. I made 4, 80lb weights. Used 80 lb bags of quick crete and added 3.5 quarts of water to each bag.
Mold - I had a tub with a slight taper so taped a post in the middle for a hole. Spread vegetable oil over the whole inside so it wouldn’t stick. Mix crete up in a diff container. Add 1/2 mix To mold then added some rebar for strength. Oh I had some chopped fiberglass so I added a couple cups of that when I mixed it all up. Top off rest of mix over rebar. Get something to vibrate the tub. I had a little cut-off tool that I just pressed around the outside of the tub…it brings the air bubbles to the top. Smooth it off and let it dry. Pop out of mold and scrape edges clean and then paint. Boom your done.
Weights here cost 1.00 a lb or so…o made 320 lb for about 20.00
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235.5 lbs yesterday morn
Short cardio 20 min then back blasting
BACK
WG chins 8/5/4/3/2
WG lat pulls 190/180/170/170/160
T-Bar 150/175/175/150/150
Low cable rows -150 x 4 sets
Meadow rows 57.5 x 2
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Have fishing pole along to go catch some protein after work
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Hey Timber thanks for that. i saw a couple tuts online but none of the ones i saw came out as smoothly as yours looked. bomb proof is not a durable enough word to describe those things, nice work way to do it right! i’ll definitely be using your techniques.
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You should put this on the. Things I have Made thread with a pic of the finished product.
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Hell I could fill that thread up lol
But I gotta find it first.
After I clean some fish haha
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What kind of fish did you catch?
You should be able to just click on the link.
Nice!
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SHOULDERS
side lats 20x10 sets
BN DB press 40x6 sets
bent over lats 30x8 sets
TRAPS
Progress to 300 x 8 sets
CALVES
meadows style…hold 2 sec at top — 20 sec rest / stretch between sets…x8 sets
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No fucking around w cardio this morning after waking a little later. I’ll gladly trade sleep for cardio plus I’m struggling to gain weight even w 6 meals…maybe I gotta get a little dirty
TRICEPS
Dips 23/16/13/10/9
Skull crushers SS CG press 5 sets
Reverse grip push downs 4 sets
Slow V-bar push downs - 4 sets
BICEPS
CG chins 7/5/4/3/2
Rope hammer curls 50x5 sets
Reverse inc bench curls 60x5 sets
EZ bar MAX…CG 35 x 60 reps
Not sure why only got 60 - think I used wide grip last time w 90 and used CG today…
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Short 15 min cardio
Warm up
Meadow calves x 6
20 -30 sec tibia stretch between sets
Hold at top
CHEST
Inc DB- 5
Inc bar-5
Flat bar-3
Flat DB- 3
Crossovers-1
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Squat day.
Did a 15 min cardio and my general warm up. Trained Hams first as always with leg curls and then straight leg deadlifts
Quads started w squats and w a little knee pain I decided to go more reps vs more weight. Maxed at 200 for 20 reps and progressive rep down loaded 5 more sets w the same weight. Then 8 sets of extensions with a hold on the last couple sets.
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Been watching a lot of meadows vids lately thanks to you misfits. Make a lotta sense and enjoying the minor changes. A little lighter…a lot stricter.
CALVES
BICEPS
TRICEPS
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Seated meadow calves today - 6 sets w 3 sec hold at top then tibia stretch/flex in between sets.
BACK
Chins coming up…5 sets
Lat pull downs
T-bar
Low rows
DB row
Toasted
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Continue to cut back cardio as I try to gain weight.
Standing Meadow calves x5 w/ hold at top n tibia stretch between sets…gonna hit My pathetic calves every day I can
TRAPS
Shrugs - front back SS up to 250x7 sets
SHOULDERS
Side lats 20x8 set
Rear lats 30x5sets
DB press 40x6 sets
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Go Meadows!
The most brutal version of his calf raises (for me):
10 full reps + 10 second hold at the top x 3 times (so 30 reps in a set)
Next worst:
10 full reps + 10 partials + 10-second stretch
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