Lee's challenge part 2!
Discussion
Sure things will do Jimbo!
So today was a Chest/Tricep day.
Bench Press 1 x 10 @ 40kg then, 3 x 8 @ 80kg
Incline flys 3 x 8 @ 30kg (dumbbells)
Incline dumbbell press 3 x 30kg
Tricep push down 3 x 8 @ 60kg
Dips 3 x maximum
I also did 1 hour SSCV at 6am on the beach and 30 mins SSCV after the weights session tonight!
In addition to that I have dropped milk and also some carbs from my diet this week, I'm happy with how things are coming along!
So today was a Chest/Tricep day.
Bench Press 1 x 10 @ 40kg then, 3 x 8 @ 80kg
Incline flys 3 x 8 @ 30kg (dumbbells)
Incline dumbbell press 3 x 30kg
Tricep push down 3 x 8 @ 60kg
Dips 3 x maximum
I also did 1 hour SSCV at 6am on the beach and 30 mins SSCV after the weights session tonight!
In addition to that I have dropped milk and also some carbs from my diet this week, I'm happy with how things are coming along!
Quick open question here not worthy of another thread...
I am trying to get to the stage where I can smash out 44 pushups in one go (around 33 atm) but as part of my training to reach this I am swapping 1 of my gym chest days with 2 days of pushups. However I am spreading the sets of pushups out over a few hours (for example I might do 10 sets of 20 pushups, but will spread them out over the course of my working day instead of one set after the other), is this far less effective than doing everything in one session?
I am trying to get to the stage where I can smash out 44 pushups in one go (around 33 atm) but as part of my training to reach this I am swapping 1 of my gym chest days with 2 days of pushups. However I am spreading the sets of pushups out over a few hours (for example I might do 10 sets of 20 pushups, but will spread them out over the course of my working day instead of one set after the other), is this far less effective than doing everything in one session?
jimbobsimmonds said:
Quick open question here not worthy of another thread...
I am trying to get to the stage where I can smash out 44 pushups in one go (around 33 atm) but as part of my training to reach this I am swapping 1 of my gym chest days with 2 days of pushups. However I am spreading the sets of pushups out over a few hours (for example I might do 10 sets of 20 pushups, but will spread them out over the course of my working day instead of one set after the other), is this far less effective than doing everything in one session?
To be blunt yes it is less effective, just do something like 3 sets with whatever amount you can just about manage and have about 1 min to 2 min rest between sets. I am trying to get to the stage where I can smash out 44 pushups in one go (around 33 atm) but as part of my training to reach this I am swapping 1 of my gym chest days with 2 days of pushups. However I am spreading the sets of pushups out over a few hours (for example I might do 10 sets of 20 pushups, but will spread them out over the course of my working day instead of one set after the other), is this far less effective than doing everything in one session?
You get stronger by adaptation so you need to do something which you can just about manage until it becomes easier then move it up a notch again so your body doesn't get used to it.
Its down to you how you do it of course but i personally don't see any benefit to doing 10 sets as you will have fully recovered between every set.
If you can't manage 20 reps off such a short recovery then drop the amount down until you can complete all the sets.
Alternatively try depletion sets every now and again as these can be effective. Do your maximum amount once rest 1 min then do the same again until failure. Then rest 1 min again and repeat until you can't do more than about 5.
Its very tough and only something you should do every now and again but it certainly helps break through any plateaus.
If you can't manage 20 reps off such a short recovery then drop the amount down until you can complete all the sets.
Alternatively try depletion sets every now and again as these can be effective. Do your maximum amount once rest 1 min then do the same again until failure. Then rest 1 min again and repeat until you can't do more than about 5.
Its very tough and only something you should do every now and again but it certainly helps break through any plateaus.
Ordinary_Chap said:
SSCV for 1 hour @ 6am
Lateral pull down (close grip) 3 x 8 @ 70kg
Seated pulls (close grip) 3 x 8 @ 80kg
Shrugs 3 x 8 @ 30kg
Bicep curls 3 x 10 @ 35kg
Hammer curls 3 x 8 @ 25kg (per dumbbell)
+ 20 mins CV
I felt good tonight and was able to push a little harder than usual.
Good to see you making progress and a very interesting read, again.Lateral pull down (close grip) 3 x 8 @ 70kg
Seated pulls (close grip) 3 x 8 @ 80kg
Shrugs 3 x 8 @ 30kg
Bicep curls 3 x 10 @ 35kg
Hammer curls 3 x 8 @ 25kg (per dumbbell)
+ 20 mins CV
I felt good tonight and was able to push a little harder than usual.
I've wondered about whether to mention something that's been puzzling me though - I don't want it to seem offensive or anything and know mentioning the weights people lift can be a touchy subject but hope you'll take this as trying to be helpful, genuinely...
But I just wonder if, given how large the traps and upper back are, you might want to up the weight you use for shrugs, just because from everything I've seen, and my own lifts, I'd have thought people would shrug a lot heavier a weight than they press, row, curl etc. yet you use more for curls? So, do you think it's sufficiently taxing to really work and develop them if you are strong enough to curl 35kg for example?
Lost_BMW your feedback is always welcome here! You and Morba are probably my favourite posters on this section of PH!
The problem I have with shrugs sometimes if I'm honest is grip strength. By the time I get to them I am already tired and my grip in the way I hold them isn't great. I sometimes do 40's but I often struggle to not drop them!
I'm getting stronger each week but I'm still fairly pathetic in overall strength I feel and the other issue I've been working on is a difference in strength of different body parts which has stemmed from my military days and very specific training.
I do definitely feel it although my grip gives away before my upper back does.
The problem I have with shrugs sometimes if I'm honest is grip strength. By the time I get to them I am already tired and my grip in the way I hold them isn't great. I sometimes do 40's but I often struggle to not drop them!
I'm getting stronger each week but I'm still fairly pathetic in overall strength I feel and the other issue I've been working on is a difference in strength of different body parts which has stemmed from my military days and very specific training.
I do definitely feel it although my grip gives away before my upper back does.
Ordinary_Chap said:
Lost_BMW your feedback is always welcome here! You and Morba are probably my favourite posters on this section of PH!
The problem I have with shrugs sometimes if I'm honest is grip strength. By the time I get to them I am already tired and my grip in the way I hold them isn't great. I sometimes do 40's but I often struggle to not drop them!
I'm getting stronger each week but I'm still fairly pathetic in overall strength I feel and the other issue I've been working on is a difference in strength of different body parts which has stemmed from my military days and very specific training.
I do definitely feel it although my grip gives away before my upper back does.
Glad you took it in good spirit, cheers!The problem I have with shrugs sometimes if I'm honest is grip strength. By the time I get to them I am already tired and my grip in the way I hold them isn't great. I sometimes do 40's but I often struggle to not drop them!
I'm getting stronger each week but I'm still fairly pathetic in overall strength I feel and the other issue I've been working on is a difference in strength of different body parts which has stemmed from my military days and very specific training.
I do definitely feel it although my grip gives away before my upper back does.
I don't use straps etc. as I really want to develop my grip but if trap/upper back development is more of an issue for you maybe they would help?
Lost_BMW said:
Ordinary_Chap said:
Lost_BMW your feedback is always welcome here! You and Morba are probably my favourite posters on this section of PH!
The problem I have with shrugs sometimes if I'm honest is grip strength. By the time I get to them I am already tired and my grip in the way I hold them isn't great. I sometimes do 40's but I often struggle to not drop them!
I'm getting stronger each week but I'm still fairly pathetic in overall strength I feel and the other issue I've been working on is a difference in strength of different body parts which has stemmed from my military days and very specific training.
I do definitely feel it although my grip gives away before my upper back does.
Glad you took it in good spirit, cheers!The problem I have with shrugs sometimes if I'm honest is grip strength. By the time I get to them I am already tired and my grip in the way I hold them isn't great. I sometimes do 40's but I often struggle to not drop them!
I'm getting stronger each week but I'm still fairly pathetic in overall strength I feel and the other issue I've been working on is a difference in strength of different body parts which has stemmed from my military days and very specific training.
I do definitely feel it although my grip gives away before my upper back does.
I don't use straps etc. as I really want to develop my grip but if trap/upper back development is more of an issue for you maybe they would help?
Thanks for the advice anyway!
Ordinary_Chap said:
I've thought about straps but then I think if I don't push through it I may never develop great grip strength so I decided to suck it up!
Thanks for the advice anyway!
I'll shut up soon, I promise! But what about using straps to maximise the shrugs then another exercise/day to focus on grip through things like plate lifting. I used to pinch two 22lb or 33lb plates or a 45lb one and hold them/walk around the gym for as long as possible and time it to gauge the next workout/improvements.Thanks for the advice anyway!
Edited by Lost_BMW on Thursday 14th April 22:49
Lost_BMW said:
Ordinary_Chap said:
I've thought about straps but then I think if I don't push through it I may never develop great grip strength so I decided to suck it up!
Thanks for the advice anyway!
I'll shut up soo, I promise! But what about using straps to maximise the shrugs then another exercise/day to focus on grip through things like plate lifting. I used to pinch two 22lb or 33lb plates or a 45lb one and hold them/walk around the gym for as long as possible and time it to gauge the next workout/improvements.Thanks for the advice anyway!
I'm thinking of adding an exercise to each body part so I may just try that!
Thanks!
Lee
Ta! 
Incidentally, this is one of the kids I trained with - when he was a promising up and comer:
http://www.youtube.com/watch?v=MVz9FF3-v2E
Incidentally, this is one of the kids I trained with - when he was a promising up and comer:
http://www.youtube.com/watch?v=MVz9FF3-v2E
Lost_BMW said:
Ta!
Incidentally, this is one of the kids I trained with - when he was a promising up and comer:
http://www.youtube.com/watch?v=MVz9FF3-v2E
Awesome looking dude, although I don't want to get to his size!Incidentally, this is one of the kids I trained with - when he was a promising up and comer:
http://www.youtube.com/watch?v=MVz9FF3-v2E
I love the way he breaks out into a dance during that though! I went to a bodybuilding show not too long ago for the first time and I've got to say that stuff isn't for me, the overly tight underwear, fake tan and what not just made me feel uncomfortable!
Ordinary_Chap said:
Awesome looking dude, although I don't want to get to his size!
I love the way he breaks out into a dance during that though! I went to a bodybuilding show not too long ago for the first time and I've got to say that stuff isn't for me, the overly tight underwear, fake tan and what not just made me feel uncomfortable!
Yep, not my 'bag' either but just shows what some can go on to build with enough dedication, and genetics! I'd far rather look like a sprinter or in condition boxer (again!) or mma fighter but am as far removed from each now, sadly.I love the way he breaks out into a dance during that though! I went to a bodybuilding show not too long ago for the first time and I've got to say that stuff isn't for me, the overly tight underwear, fake tan and what not just made me feel uncomfortable!
Edited by Lost_BMW on Friday 15th April 20:20
So I let one of my staff have yesterday afternoon off due to it being the Srilankan New Year.
Anyway as a way of thanks he has bought in a raft of special foods they eat over the holiday for me which I've greatly enjoyed eating today although are most likely bad for my diet!
Oh well gym later anyway!
Anyway as a way of thanks he has bought in a raft of special foods they eat over the holiday for me which I've greatly enjoyed eating today although are most likely bad for my diet!
Oh well gym later anyway!
Edited by Ordinary_Chap on Friday 15th April 16:19
Lee, really not trying to sound rude here but something about you confuses me.
On chest days you bench slightly less than me however your fly's are nearly double what I can do. Is there any reason for this or is it just a strong point for you?
Good progress by the way always enjoy the updates in this thread!
On chest days you bench slightly less than me however your fly's are nearly double what I can do. Is there any reason for this or is it just a strong point for you?
Good progress by the way always enjoy the updates in this thread!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff