once every few weeks in all honesty. when you get more comfortable with it, you can start doing it more often. and go til you cant lift anything more. the way that I do these, and i am different from everyone else, i dedicate a single day to them, and nothing else. no other body parts except shrugs and static holds..
AWESOME!...Thank you....sir! hahaha
Sorry...just my southern up bringing.
AWESOME!...Thank you....sir! hahaha
Sorry...just my southern up bringing.
just here to help. you have to remember... if executed IMPROPERLY and with poor form... you WILL pinch nerves in your neck and it will hurt like a mother fucker...
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
just here to help. you have to remember... if executed IMPROPERLY and with poor form... you WILL pinch nerves in your neck and it will hurt like a mother fucker...
Can you give me a link to see the proper form? Or describe it to me?
Can you give me a link to see the proper form? Or describe it to me?
grip the bar, just outside of your legs with your feet shoulder width apart. LOOK FORWARD, DO NOT MOVE YOUR HEAD, bring your shoulders up to hit your ears, and back down again.
Strength and Honor.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
grip the bar, just outside of your legs with your feet shoulder width apart. LOOK FORWARD, DO NOT MOVE YOUR HEAD, bring your shoulders up to hit your ears, and back down again.
Fraternal order of the Animal --President The Crew™
Saraigh
"Now I am become Death, the destroyer of worlds."
"dont ever let anything get in your way... destroy every obstacle, move every mountain, and crush those fucking weights." - Me.
every time i hear you say " i can't", im gonna punch you in the balls.-1stSgt Fidler.
Bench (5x5): 135x5, 135x5, 145x5, 145x5, 155x5 (I was able to add 10 lbs to the last set this week. I have a goal of doing 190x5 by July 13. Along with a goal of doing a Deadlift of 255x5. I call it "Goal Monday")
Incl. DB Press (3x8): 50x8, 50x5.5, 50x5 (I jumped to 50's this week in the DB Press, very pumped about that, but couldn't get all three sets at 8 reps...maybe next week.)
Incl. Fly (3x10): 25x10, 25x10, 25x10 (Uped the reps here but stayed the same weight. I want to make sure my form stays pretty strict before I up the weight.)
Standing BB Curl (5x5): 65x5, 75x5, 75x5, 80x5, 80x5 ( I looked back about a month or so ago and I was doing this weight then. I may have plateaued here but I don't want to sacrifice form to get the weight up. I will try next week to do 5 sets with 80lbs)
Standing Alt. DB Curl (Run the Rack): 25 lb'ers down to 10 lb'ers (this really got my bi's pumped. I started with 25's and did them to failure and immediately picked up 20's and did the same. All the way down to 10's in 5 lb. increments. Very nice pump and feel)
Standing BB Curl (10 to 1): 45x10, 45x9, 45x8........45x1 (I wanted to try this after I read about it under the 'Arms' section. I didn't have a partner but after I did my set of 10, I set it down and counted to 10 in a rep speed, then picked it up and did 9 and so on. This was unbelievably awesome!...it's funny how spent the arms are by the 3rd, 2nd and 1 rep.)
**Did a little something different this morning. Got up 1 hr. earlier than normal and ate a power bar to get some food in the belly before workout. I was encouraged to do this on another thread, said I would see better results than not having anything on the stomach. So I did that and then took my ST about 30 minutes later and then hit the weights at 5:00.
Couldn't really tell a difference in energy level but I did have good energy at the beginning of the workout since I took my ST 30 minutes before. Usually it's only about 5 minutes before and I don't get the benefits of it until half way through the workout.
Bench (5x5): 135x5, 135x5, 145x5, 155x5, 160x5 (Added 5 lbs to todays last set of 5.)
Flat DB Press (3x8): 50x8, 50x6, 50x5 (couldn't get all 8 reps today)
Dips (3x): 8, 6, 6
Standing BB Curl (3x8): 65x8, 75x8, 75x8
7x7x7 (3x Bar): 45, 45, 45
**I just wasn't feeling it today. I am pretty much embarrassed to even post this but I had to start back somewhere, I had to get back in. As you can see, my last workout was a week ago. I didn't do anything last week because of my lower back, I wanted to give it a rest to see if it would heal itself. It started feeling much better by Friday and through the weekend I felt back to normal so I know I have to hit it hard this week to catch back up.
I just couldn't get in that 'zone' today. It makes a HUGE difference when you don't do the normal routine through the week. I still took my 'Pak' and ate okay but eating and not getting the work done just made me sluggish this morning. Eating fast food yesterday while on the road did not help at all either. I have learned my lesson. If I'm not hitting the weights, I HAVE to keep my meals in check
Hey you went and put in the effort which on "off" days can be more of an accomplishment than when you are feeling great and hitting it hard.... Hope you are feeling better!
Well...after almost a 5 month lay-off of the weights, I am back at it! From m last post I thought I had injured my back but after about a week or so of rest it was fine.
Needless to say, I just never could get back in m routine. I made a point yesterday to get my lazy tale up and start back with my routine. I have started the 5x5 routine that will take me to the first of the year, and then I'll change it up. I would like to add some size on through the winter and then by spring hopefully I will have added 10 or 15 lbs of muscle.
I always come here first for my motivation. You guys are the best and I know I can pick back up where I left off.
Squat - 135 x 5
Bench - 115 x 5
BB Row - 65 x 5
Dips (3xF) - 5, 5, 3
Really felt good to be back in it. My legs felt like noodles from Friday on into Sunday. Got them worked out this morning and got the soreness out of them...read to hit'em hard.