Review my chosen exercises

[Blade]

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

[Gollum]

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.

[jimpaul]

Gollum, I believe this is this:

Hammer concentration curls= Hammer across the front of body

barbell palm curls= barbell wrist curls

Get Stronger
jim

[Blade]

Jimpaul is right. Thanks a LOT gollum

[Gollum]

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.

[jimpaul]

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

[Blade]

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'.

[jimpaul]

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

[In-Human]

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...

[Blade]

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?

[Gollum]

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.

[Blade]

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]

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?

[jimpaul]

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


Get Stronger
jim

[Trulyhuge]

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