iron05

skip, i'm thinking 'pro' side laterals are pronated side laterals, right?
would you mind explaining these to me real quick? is this doing side-laterals with hands kind of twisted the whole time pinky side of hand facing up thumbs down the entire time?

thanks

also- for your CGpushups do you do them weighted at all or just nonweighted kind of as a 'pump' type move ending your triceps like you described in your first post of this thread?

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Ken "Skip" Hill

Tuesday, May 6th 2008
Bodyweight = 235

Trained back, traps, biceps (didn't have time for lowerback so I will do lowerback after cardio in the p.m.)

Again, looking to finish all reps for back.

Back -
neutral grip chins x 10, x 6, x 5
smith barbell rows with an undergrip 245 x 10, x 7, 225 x 9
(I have to be VERY careful with these because of my lowerback/disc issues)

wide latt pulls on hammer machine 135 x 8, x 7, x 6
supported rows on flex machine 225 x 9, x 7, 205 x 8

traps -
hammer shrugs 405 x 10, x 8, x 6, x 6
leaned into them a little more than usual so that the pull was more back than just straight up

biceps -
hammer machine curls 65 x 10, x 7, x 6, 55 x 10, x 7
(not training bis or tris all too heavy - just more of a stretch and squeeze)

p.m. cardio at the gym for 30 minutes followed by hyperextensions for lowerback.

Skip

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Ken "Skip" Hill

I started using Augment from TrueProtein on Monday and just love the stuff. I use it in my workout water with BCAA powder and I use it in my waxy drink with BCAAs for postworkout. Jimmy started using it last week and RAVES about it. It is already impacting his training because he is not used to using anything, at all, while working out.

Skip

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Ken "Skip" Hill

I will work to get pictures and some video of my training but it isn't going to be easy because I am not working out with Sissy for a while. She trains at night and is doing a very abbreviated weight workout and then finishing with cardio. We are taking some of the emphasis of her training off of bigger weights because she wants to streamline her physique more. She puts on muscle very easily and just doesn't want the thicker, more muscular look. When we train together she does a lot of waiting for me to get through all of my warm ups because it doesn't take her that long to warm up and get her work sets done. We enjoy working out together but it just isn't terribly efficient for her training and now that she has to travel much further for her job everyday, she needs to save as much time as she can.

Skip

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msiders

Skip (or anyone that can help),

I am a powerlifter but I want to take a more of a bodybuilding approach to my diet. I am interested in started a Ketogenic style diet, but I am confused a little and I was hoping you could help me out. There's the Keto diet where you take it carbs around training, and theres another where you do little to no carbs all week and then do a refeed day after 5-6 days. Then I read about what you are doing with Waxy Maize and refeed days and it is obviously working. My question is can I mix the two or is that a whole different diet? Whats are your thoughts still with using Wazy Maize leading up to the workout? Also do you use anything during your workout besides water(and recently added augment)? Thanks.

ROB550

enjoying the journal skip

Question with your lower back? have you tried an inversion table?
I have and use it around 3-5 times a week and its the second reason I am able to walk now, I smashed L4/L5 in a PL meet back in 97, had real bad problems went thru VAXD for 6 weeks then started the inversion table at home and knock on wood the lower back feels pretty good, and able to rack dead fairly heavy these days with no real issues.

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Ken "Skip" Hill

I call them "pro" because most all pros do them this way. They are slightly pronated, though. The range of motion is shorter - the bells don't come up as far and the angle of pull is more back than straight to the side and I am bent over just a little more. It rips apart the back part of the side delt and puts the stress on the meat of the side delt and traps instead of also on the shoulder joint, itself. It is very quick and explosive on the up movement thought there is little lowerback involvement.

I don't use added weight, no, for push ups. I rarely do them, anyway. Also, remember that I am not pushing for growth with my arms as much as working them and keeping them strong for heavy basic movements for chest, back and shoulders.

Skip

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Ken "Skip" Hill

I can't honestly tell you what the difference between TKD, TCD, etc, diets are all about. I don't follow or even keep up on "labeled" diets. I feel that anytime anyone uses a labeled diet they are all of a sudden bound by the parameters of that labeled diet. I want to do what works and if using a no carb diet and then deciding to add more carbs postworkout is needed, instead of changing labeled diets (I am now using a TKD when I was last week using an OPP diet, etc..) I just add the damned carbs. I do what works and I do what I think my body (or a client's body needs). I call this the SKIP diet. : )

I don't use waxy other than postworkout.

I add BCAA powder to augment and that is what is in my workout water.

Skip

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Ken "Skip" Hill

I have not used one and I admit that I am the type of person that eventually gets tired of being optimistic and just says "Fuck It" when I try things over and over with no change. I have tried so much for my back that I finally just said fuck it. Same thing with my nerve pain from the shingles. Homonun gets frustrated with me because he might have something that might work for me and I am just out of patience and won't try anything else. lol

What I have found to be best for my lowerback is to stay lean. That is the only thing that over the years has really worked.

Skip

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Fahs

Not trying to overanalyze, but I'm still a little curious about this movement. It sounds like a cross between a regular side lateral raise and a bent over lateral raise, would that be correct or is there more to it?

iron05

Cool cool thanks for that description.

And yea i forgot about that i remember (now that u say that) reading you were kinda just guna maintain arm size right now so goodstuff.

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Ken "Skip" Hill

Not really a cross between the two. I note the forward lean only because most people tend to lean back as they come up with the weight and I don't. That is why the transfer of stress isn't to the front of the delt or the front of the SIDE delt like when doing them like most guys do them. I wish I could find a video but I can't. I am going to do cardio today and might just bring my camera with me so that Sissy can do a quick video of these.

Skip

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Dens228

Skip,
I've noticed you rely on BCAA's around your workouts, have you tried Pepto and if so is there any particular reason for one over the other?

Ken "Skip" Hill

I have not tried pepto, yet. When I have something that I like and trust, I admit that I am not one to go looking for something else. That is not to say that pepto is not good. I am sure it is. I just prefer BCAAs as they seem to work very well for me and are assimilated very quickly and efficiently.

Skip

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iron05

the way ure doing those side laterals makes sense...i know what u mean i mean ure right most dude's rock too much so that they're upper body goes back and they rarely pronate their grip at all and the stress is put to their front delts more....the way ure doing them definitely seems like it would destroy the side delt and i like that

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This is War

great info on here skip, keep it up bro!

Ken "Skip" Hill

I am running behind a little but I will update this weekend. I am judging a show tomorrow so it won't be until Sunday.

Skip

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Ken "Skip" Hill

Okay, okay, I fucked up and didn't get last week's workouts in. I have been running behind for days until today. So, I will go over my workouts briefly from last week and get right back on track with detailing them this week.

So, I trained legs last Thursday and did:
Quads -
Angled leg press for 3 sets and was happy that my back wasn't bothering me. Lately, even abdominal pressure has been really limiting my strength on leg movements. I didn't go terribly heavy but still was able to go heavier than I had thought I could and hit them pretty hard.
Smith squats for 3 sets
2 sets of leg extensions

Hams -
lying leg curls for 3 sets

Calves -
3 sets of machine donkey calf raises
3 sets of standing calf raises

No abductor/adductor work. I will do these next week.
No ab work because I was low on time.


On Friday I did another chest, shoulder and tri workout and for my repeat workout later in the week I tend to not go as heavy and just go for more "feel". By that I mean if heavy weights feel good and smooth I will do them but if not I will lighten up so that I have a smooth groove and things feel good and easier on my joints. I also tend to use a little isolation work on these days, too.

Chest -
3 sets of dumbell presses
3 sets of incline hammer presses
3 sets of pec deck flyes

delts -
seated, overhead dumbell presses for 3 sets
cable side laterals for 3 sets
For these, the low pulleys are very close together - not like a cable crossover but only about 4-5 feet apart so the angle of pull is pretty damned good.

triceps -
3 sets of tricep extensions on a machine and they sucked. I won't do these again. I have used them a couple times and they just suck.
2 sets of overhead extensions on a machine.
Too much foo foo work for triceps even though it was a repeat workout from earlier in the week.


On Saturday Sissy and I judged a show in Colorado Springs and stayed down there Saturday night. It was cool to get a break from the diet by getting some steaks at Texas Roadhouse instead of boring chicken and vegetables. lol

My weight baselined at 231.5 down from 240 at the start of the week (bloated with water, though). I was actually stronger this week as I was losing the bodyweight than in the last several weeks so that felt good.

Skip

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Ken "Skip" Hill

Monday, May 12th, 2008
Bodyweight 234.

A very low rebound from the refeed on Sunday. I was surprised.

Trained back, traps, biceps and did lowerback before cardio in the p.m..

Back -
hammer latt pulls to the front 180 x 9, x 6, 160 x 7, x 7
supported t bar rows 5 x 7 (too heavy), 4 x 9, x 6, x 6
long pulley rows 220 x 9, 2120 x 7, 1200 x 8
narrows chins (neutral grip) -40 x 7, -50 x 6, -60 x 7

Traps -
smith shrugs 405 x 9, x 6, 365 x 9, x 6

Biceps -
EZ barbell curls 90 x 9, x 6, 80 x 7, x 6, 70 x 6

Lowerback -
hypers in the p.m. after 30 minutes of cardio 45 x 12, x 10, 25 x 10, x 10

Skip

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Ken "Skip" Hill

Tuesday, May 13th, 2008
Bodyweight today = 231.

Weight is lower by .5 pounds only 2 days after the refeed than it was last week for my baseline. I like it but it will be interesting to see how low it goes this week and how well my strength holds up. I have said I am getting leaner but I am not going crazy with it so I am surprised that it is coming down so easily especially with such a small amount of cardio.

Trained chest, delts, tris

Chest -
decline smith bench 365 x 9, 315 x 8, x 6
low incline dumbell presses 120 x 8, 110 x 7, x 6
machine flyes 3 sets of 10, 8 and 8 can't remember the weight

delts -
overhead hammer press 275 x 8, 245 x 7, 225 x 6
side laterals (pro) 50 x 8, 45 x 8, 40 x 8, 35 x 10

triceps -
oh ez extensions 100 x 9, 90 x 8, 80 x 7
pressdowns 65 x 9, x 7, x 6


30 minutes of cardio in the p.m..

Skip

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thenatural

SIDE LATERALS REDUNDANCY!!!

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Ken "Skip" Hill