Your Training Goals for 2015

[V8mate]

What are the drills to get shoulders like that, Smiffy?

Top 3 killer shoulder exercises?

[smiffy180]

V8mate said:

What are the drills to get shoulders like that, Smiffy?

Top 3 killer shoulder exercises?

Erm..... rep work to be honest.

I do log, axle + bar work for strength (push press) followed by 5x10 strict press.
5x10 pin press
5x10 seated shoulder press
10x10 on side raises, front raises and rear delts

sessions are around 2 1/2 - 3hrs

[V8mate]

Are dumbbell lateral raises any good?

I've completely fked my left arm. I can bench press to about 90%, but can't even hold am empty Olympic bar in the clean position, let alone push it above my head.

Has been screwed for three months; just can't get it to repair

[Hoofy]

Try them and upright DB rows.

[smiffy180]

V8mate said:

Are dumbbell lateral raises any good?

I've completely fked my left arm. I can bench press to about 90%, but can't even hold am empty Olympic bar in the clean position, let alone push it above my head.

Has been screwed for three months; just can't get it to repair

Yes I do most of my work with bar/dumbbells

I do face pulls on the cable machine for rear delts too.

Tried doing rotator cuff work and stretches?

[V8mate]

Yep. I do them too, Hoofy. (Often with a wide leg squat with the weights on the drop)

Edited by V8mate on Wednesday 15th April 09:26

[LordGrover]

Still a big fecker but more in the right places now.

Good going smiffy.

[smiffy180]

LordGrover said:

Still a big fecker but more in the right places now.

Good going smiffy.

Hah cheers.
Just the gut to shift now.

Tried to geta dexa scan from my dr but she said there's no way she could wing it for me

I'll just wait until I've got a flat stomach then book one. I had a go at home with measurements and got 23% but unsure how far off that is.

[Halb]

The Mighty Thor said:

bf @ 10% @ 225lbs.
Parkrun PB
Manc 10k in sub-50 time.
100kg Overhead Press
muscle-up
pistol
maybe look at 2000 and 500 metres on the power-rower again.
Adding joining the 1,250 club to that
200kg high-bar squat
285kg deadlift

Well the sub 50 min 10k looks to be getting further away. Had to cut back training so as to not aggravate my ankle too much. Still should get a sub 55 so long as nothing gets injured.

[BlackST]

smiffy180 said:

I can't remember the last time I was 13 stone
Good going

BlackST said:

11lbs lost so far.
Soon be at 13 stone.
Then assess what direction I want to take.

140kg in this picture, the first I've put up since losing weight

That's some back that.
Barbell rows and deadlifts?

[smiffy180]

BlackST said:

That's some back that.
Barbell rows and deadlifts?

Thanks, more pendlay rows to be honest
Deads, lat pull downs wide grip, close grip, reverse grip, kroc rows etc.
Basically any kind of back/lat movement I could find I would do!

A bit harder now as I'm in a gym with less 'luxury' equipment so I'll be doing a lot more bar work like I did today

Edited by smiffy180 on Friday 17th April 00:48

[LordGrover]

Come on the big fella. How's it going?

[smiffy180]

LordGrover said:

Come on the big fella. How's it going?

Who me? Or Hoofy?

[Hoofy]

[ukwill]

Backup to 80kg since middle of feb - feeling so much better and lifts have all gone up much more than they were - I'm still on my last belt notch but have started to fill out again. No more drastic dieting for me!

Onwards

[pilchardthecat]

Have put a full inch on my calves in just over 4 months. Not a bad start.

[Hoofy]

pilchardthecat said:

Have put a full inch on my calves in just over 4 months. Not a bad start.

Width or length?

What exercises did you find useful?

[pilchardthecat]

Hoofy said:

pilchardthecat said:

Have put a full inch on my calves in just over 4 months. Not a bad start.

Width or length?

What exercises did you find useful?

Circumference

Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves

[Hoofy]

pilchardthecat said:

Circumference

Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves

Standing I get. I am trying to figure out why seated is good unless you load it past your bodyweight. I see people doing seated with 1 x 5kg plate on each "arm" and wonder what the point is. Surely, standing on one leg is easier and heavier?

[pilchardthecat]

Hoofy said:

pilchardthecat said:

Circumference

Brute force and ignorance really - standing calf raises, seated calf raises - all variations of weight/volume, 4-5 days a week. Since i have the kit at home now its not too much trouble to just go out to the man-cave in the evening and do 30 minutes of nothing-but-calves

Standing I get. I am trying to figure out why seated is good unless you load it past your bodyweight. I see people doing seated with 1 x 5kg plate on each "arm" and wonder what the point is. Surely, standing on one leg is easier and heavier?

Seated isolates the soleus, which is the big flat muscle that sits underneath. It's the more important one if you are training for aesthetics because the insertion point is much closer to the ankle

I have a plate loaded seated calf machine which if you include the leverage multiplier is about 3x with what i've got on it currently