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  • Review my chosen exercises

    What would you change?

    incline dumbbell bench presses
    dumbbell presses
    narrow ez bench presses
    lat pulldowns
    one arm dumbbell rows

    ez curls
    standing hammer concentration curls
    standing calf raises
    lying leg curls
    squats

    slight incline smyth presses
    bent over laterals
    triceps pushdowns
    seated rows
    deadlifts

    incline dumbbell curls
    barbell palm curls
    leg press calf raises
    cybex leg presses
    hack squats

    dumbbell flys
    shoulder presses machine
    dumbbell triceps extension
    reverse pulldowns
    t-bar rows

    concentration curls
    hammer curls
    seated calf raises
    standing leg curls
    leg presses
    Blade

    "Keep your purpose in mind, simply go to the gym and do your workout, do it well and don't worry
    what other people are doing. Confidence will grow as you achieve."

    "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of
    victory is high, but so are the rewards"

  • #2
    incline dumbbell bench presses

    - DBs can be difficult to rest/pause. I would rather see something else here. Like a hammerstrength machine chest press

    dumbbell presses

    -Again, not bad but I would go with smythe military press down to ear level only.

    narrow ez bench presses

    -If this is close-grip bench that's fine. I dont think an ez curl bar will work, though. I suggest the smythe machine or a barbell with a good spotter.

    lat pulldowns

    - DC prefers rack chins but I have difficulty with them so I do these. If you can do rack chins, then do them. If you cant these will do.

    one arm dumbbell rows

    -Go with a barbell.

    ez curls

    -Good.

    standing hammer concentration curls

    -Never heard of these. Hammer curls are good, though.

    standing calf raises
    lying leg curls
    squats

    - All good here.

    slight incline smyth presses

    -Good

    bent over laterals

    -I would rather see a bigger, heavier movement like a front press.

    triceps pushdowns

    - Oh dear dont let DC see these. He'll blow a gasket. When I told him I used to do these years ago he asked me if I also wore leg warmers. Get rid of these pronto and go with skullcrushers.

    seated rows
    deadlifts

    -Cant argue with these.

    incline dumbbell curls

    -Good

    barbell palm curls

    -Cant comment. Never did them.

    leg press calf raises
    cybex leg presses
    hack squats

    -Looks good if that cybex machine hits hamstrings hard.


    dumbbell flys

    -Out. Weighted dips, please.

    shoulder presses machine

    -Good.

    dumbbell triceps extension

    -Out. Reverse bench, please. On the smythe.

    reverse pulldowns
    t-bar rows

    -Good

    concentration curls

    -I'd much rather see preacher curls here.

    hammer curls
    seated calf raises
    standing leg curls
    leg presses

    -All these looks good.


    I didnt mean to tear your workout apart. It's just that certain exercises are better than others for what we're trying to do here.

    As I look back on that I see it's a bit difficult to read. Here it is in Dogg Pound format:

    Workout #1:

    Hammerstrength chest press
    Military press
    Close grip bench
    Lat pulldowns(front)
    Bent over rows

    Workout #2

    Barbell curls with EZ curl bar
    Hammer concentration curls?
    Standing calf raises
    Lying leg curls
    Squats

    Workout #3

    Smythe incline press
    Front press
    Skullcrushers
    Seated rows
    Deadlifts

    Workout #4

    Incline DB curls
    Wrist curls
    Leg press calf raises
    Cybex press for hamstrings
    Hack squats

    Workout #5

    Weighted dips
    Shoulder press machine(hopefully hammerstrength)
    Reverse bench
    Reverse pulldowns
    T-bar rows

    Workout #6

    Preacher curls
    Hammer curls
    Seated calf raise
    Standing leg curls
    Leg press

    I'm still a little iffy on some of these forearm exercises. As a point of reference I do hammer curls, reverse one arm cable curls and pinwheel curls.
    Last edited by Gollum; 05-03-2004, 09:30 AM.
    Through the best and the worst
    The struggle and sacrifice.
    For the true who've remained and the new blood.
    Motivation, undying allegiance
    Striving through the hardships and affliction.
    Every drop of blood
    Every bitter tear
    Every bead of sweat
    I live for this



    Comment


    • #3
      Gollum, I believe this is this:

      Hammer concentration curls= Hammer across the front of body

      barbell palm curls= barbell wrist curls

      Get Stronger
      jim
      ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
      Good luck
      Jimpaul/Newtoketo

      EAT BIG, LIFT BIG AND GET BIG...SOUNDS LIKE A PLAN

      USE TRUENUTRITION.COM FOR ALL YOUR
      SUPPLEMENTAL NEEDS!!
      TO GET MY DISCOUNT USE Jat338

      Comment


      • #4
        Jimpaul is right. Thanks a LOT gollum
        Blade

        "Keep your purpose in mind, simply go to the gym and do your workout, do it well and don't worry
        what other people are doing. Confidence will grow as you achieve."

        "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of
        victory is high, but so are the rewards"

        Comment


        • #5
          I gotcha Jimpaul. So it's similar to a pinwheel curl actually. I figured out the palm curl=wrist curl. Damn all these wacky names anyway. Who would have though there were so many ways to do a curl?

          And you're very welcome, Blade. Good luck to ya.
          Through the best and the worst
          The struggle and sacrifice.
          For the true who've remained and the new blood.
          Motivation, undying allegiance
          Striving through the hardships and affliction.
          Every drop of blood
          Every bitter tear
          Every bead of sweat
          I live for this



          Comment


          • #6
            Some sound like Spring Board Diving Techniques:

            Bottom supinated raise, at the half way mark twisting pronation into semi lateral gathering aloft push out!

            In other words: The Arnold Press :showoff:


            Get Stronger
            jim
            ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
            Good luck
            Jimpaul/Newtoketo

            EAT BIG, LIFT BIG AND GET BIG...SOUNDS LIKE A PLAN

            USE TRUENUTRITION.COM FOR ALL YOUR
            SUPPLEMENTAL NEEDS!!
            TO GET MY DISCOUNT USE Jat338

            Comment


            • #7
              I think I am doing the biceps and shoulders stretch wrong, can somebody give me a more detailled description then the one that is found in the sticky? I also dont really feel the triceps stretch 'stretching'.
              Blade

              "Keep your purpose in mind, simply go to the gym and do your workout, do it well and don't worry
              what other people are doing. Confidence will grow as you achieve."

              "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of
              victory is high, but so are the rewards"

              Comment


              • #8
                Face a bar in a rack about shoulder height, turn around so that your back is to the rack, reach back and put your hands on the bar directly behind you with your palms facing down (As if you were going to do a behind the back barbell curl, weird), Now start to kneel down to the point of pain, slowly, and hold for sixty seconds. Let me know if this works for you!!

                Get Stronger
                jim
                ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
                Good luck
                Jimpaul/Newtoketo

                EAT BIG, LIFT BIG AND GET BIG...SOUNDS LIKE A PLAN

                USE TRUENUTRITION.COM FOR ALL YOUR
                SUPPLEMENTAL NEEDS!!
                TO GET MY DISCOUNT USE Jat338

                Comment


                • #9
                  Blade, jimpaul explained Biceps, Shoulder is a tiny bit different, grab the bar with an undergrip, walk out away from the bar, start to sit your ass down, then shrug your shoulders down towards the ground. I walk out til I am on my heels so the bar is holding me up, then I shrug down...
                  "That damn log book"

                  www.trueprotein.com Highest quality protein at the lowest price...

                  Comment


                  • #10
                    The bent over barbell rows dont feel 'natural'. Can I do something different instead of barbell rows? I also cant go very heavy on deadlifts, what shall/can I do to improve my deadlifts?
                    Blade

                    "Keep your purpose in mind, simply go to the gym and do your workout, do it well and don't worry
                    what other people are doing. Confidence will grow as you achieve."

                    "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of
                    victory is high, but so are the rewards"

                    Comment


                    • #11
                      Barbell rows are an excellent exercise. One of the staples. I'd hate to see you not include them in your program. I understand what you're saying, some movements just dont feel right. I was the same way with hack squats and reverse bench. I had never done these before I started training with DC. At first you feel awkward and cant use much weight so you get frustrated. But if you stick with it your weights will soon skyrocket and you will experience great results. Sometimes the most difficult and uncomfortable exercises produce the best gains. My advice would be to start slow, dont worry about weight just use absolutely perfect form and get the feel of the exercise. Give it a fair chance. Oh and we dont rest/pause bent rows in case you didnt know. Just a straight set of 10-12.

                      Since you also bring up deadlifts this leads me to believe that perhaps you havent dont much for back thickness in the past. That's fine, that's what this training is all about. Correcting past mistakes. Again, you dont have to go crazy heavy at first. Heavy is relative. I use a weight for my work sets that DC and In-Human probably warm up with. But that weight is very heavy for me. So if 100, 200, 300lbs is very heavy for you that's what you will use and gradually increase over time. As long as you are training like a bat out of hell and your poundages are going up dont compare yourself to anyone.

                      I do my deadlift sets like this: After warm-ups I do one set of 6-10 reps then a heavier set of 4 reps. By deadlifting in this fashion I have been able to add more weight than ever before. You may want to give it a try.
                      Through the best and the worst
                      The struggle and sacrifice.
                      For the true who've remained and the new blood.
                      Motivation, undying allegiance
                      Striving through the hardships and affliction.
                      Every drop of blood
                      Every bitter tear
                      Every bead of sweat
                      I live for this



                      Comment


                      • #12
                        Ah allright thanks. I dont care about the weight that I use, but it just was strange to me because Im pretty strong on one arm dummbell rows with good form and I really suck at barbell rows. Ill continue to use them. Deadlifts is another thing actually, on one day I might be possible to go heavy with good form and on another day when I try the same weight my form goes bad. Good idea on the 4 reps set.
                        Blade

                        "Keep your purpose in mind, simply go to the gym and do your workout, do it well and don't worry
                        what other people are doing. Confidence will grow as you achieve."

                        "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of
                        victory is high, but so are the rewards"

                        Comment


                        • #13
                          How wide should my arms be apart on the bar on the biceps/shoulders stretch? Also do you people use the one arm dumbell triceps stretch or with both arms?
                          Blade

                          "Keep your purpose in mind, simply go to the gym and do your workout, do it well and don't worry
                          what other people are doing. Confidence will grow as you achieve."

                          "If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of
                          victory is high, but so are the rewards"

                          Comment


                          • #14
                            Blade,......one arm tricep stretch and shoulder width on the two stretches!


                            Get Stronger
                            jim
                            ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
                            Good luck
                            Jimpaul/Newtoketo

                            EAT BIG, LIFT BIG AND GET BIG...SOUNDS LIKE A PLAN

                            USE TRUENUTRITION.COM FOR ALL YOUR
                            SUPPLEMENTAL NEEDS!!
                            TO GET MY DISCOUNT USE Jat338

                            Comment


                            • #15
                              Anyone else have their forearms hurt like a bitch after biceps movements? They are a pain in the ass. i have a question myself. If I am unable to do deadlifts b/c of a back injury would weighted hyperextensions work for a back thickness exercise? Could you rest pause that or straight set?

                              TH
                              For all your Trueprotein supplement needs (www.trueprotein.com), use this code (SER742) and receive 5% off your purchase. Save 10% on orders 16lbs or more!

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