whats wrong with preacher curls? i find them a great way to cut out any cheating and front delt involvement. As long as you dont go to full lock out at the bottom, they are a great exercise
shoulder press 3x8 upright rows 3x8 lateral rasies 3x8 bent over raises 3x8 shrugs 3x8 bent over barbel rows 3x8- wide grip long pulley rows- narrow grip 3x8 pulldowns to front 3x8 snacth cleans 3x8
chest bench 8,6,4,2- 240,250,260,275 incline bench 8,6,4,2- 195,205,215,230 pec deck- 4x10 tri's and bi's supersetted weighted dips 3x8 with st. bar curls 3x8 pressdowns 3x8 with dumb. preacher curls 3x8 dumb. kickbacks 3x8 with concentration curls 3x8 abs 10-15 minutes wrist curls 3x15 neck 3x15
Today was different Interval day at the boxing club 1 minute rounds of Skipping, then Bag, then Press ups, then Abs, then Burpees x 5 = 25 minutes in total All done at as fast a cadence as possible. Horrible
Chest and some Deads! INCLINE BENCH PRESS 135 X 10 155 X 8 180 X 6 155 X 5 INCLINE DB PRESS 50lbs x 10 55 X 8 60 X 8 65 X 6 INCLINE DB FLIES 25lbs X 10 X 3sets DIPS BW + 25LBS X FAILURE BW + 25LBS X FAILURE BW X FAILURE BENCH DIPS W/ 2 45lb plates 3 sets to failure DEADLIFTS 250 X 6 X 3 sets **20 MINUTES CV @ 6.5 mph.
Squatting 10 x 60kg (132lb) 8 x 70kg (154lb) 8 x 80kg (176lb) 8 x 90kg (198lb) 6 x 100kg (220lb) Calf Raises 3 sets (per leg) x 8 3 sets (per leg) x 8 - 17.5kg dumbell Hamstring Curls 5 x 8 (varying weights - done on machine)
Tried something new - a pre-exhaust w/o recommended by my boxing coach All exercises1 set 10 reps Flies Incline press Flat bench Front raise Side raise Overhead press Preacher Cable curl Front Chins wide grip chins T bar row Dips Hammy curls Extensions deadlifts have to say I didn't like it much. Hard to maintain intensity with all the changes of equipment, and hard to judge how much weight to put on the bar. And to top it all have a really sore throat. Sigh.
Pre-exhaustion has it's place as a way to shake up your routine. I do it 2 times a year just to shock things a bit. I have the same response you do..... hurts the next few days !
i do this during the summer once a month 3x15 all supersetted first curcuit: second circuit: third circuit: bench flyes incline dumbell press st. bar curls incline dumbell curls concentration curls lateral raises barbell press shrugs close grip bench pressdowns dumbell overhead extensio t-bar rows pulldowns to the front st arm pressdowns due these with a 1 minute 15 seconds rest in between sets takes 30-35 minutes to do
Cut right from my journal so I edited some of it since it was a long day. 03/12/2007: Short run today, about 3 miles. Took a lot more out of me than I thought. Also did Pavel's Super Joints to warm-up (not too bad, I like it) and did several different abdominal exercises slowly for 10 reps apiece. Probably about 100-120 reps total, nothing too major. Trained at Celli's today, no big PRs but a lot of good advice I can use for my own training ideas. Great day in that respect. Did deadlifts first. No straps or belt. Warmed up with some speed deads at a light 275, then added 50lbs each time up to a 475 attempt but missed it. Dropped 100 and tried again but only did 425 as the last. Ryan Celli (national level PLer) helped me out with my form though. He recommended I try a more controlled lowering when putting the weight back down instead of just letting it drop like I used to. He says it's like missing out on half the rep. I did it with the 425's and the 405, I like it. Bummed I didn't get 475, but I think the lack of a belt and the running might've been enough to psych me out. Next up was Oly-style front squats, 5-4-3-2-1. Started off light at 115, then added 40lbs for 235x2 and a 275 attempt. Seemed easy until about 1/3 of the way up, had to have my friend Fei help me up. Can most likely get it fresh though, we'll have to see. Military press was up next, since I'm not a very good strict presser. Did 165 for a single but ended up slightly push pressing it though, so it doesn't count. Did 4 attempts at the Atlas stone they have at Celli's Gym, it weighs around 270# or so. Steve MacDonald (pro strongman in IFSA and one of the biggest guys I've ever seen in my life) gave me some awesome advice for this. I've gotta imagine a line around the stone and use that instead of scooping under it like I used to, keep a slight bend in the arm, and envision getting the fingers to touch underneath it. Then I need to crush, lift, and lap it. I missed the first attempt and managed to get it up in the air the 2nd time with Steve's coaching, but the last two attempts barely got up at all. I went home and tried it out on my 225# and it flew up like nothing though, so that's pretty awesome. Definitely need to keep working on that. Finished off with some bodyweight pullups. 10 palms in, 8 commandos per side, and 7 palms in again.
DB bench press- 15reps/80lbs,12reps/85lbs, 10reps/90lbs, 10reps/100lb DB incline bench- 15reps/65lbs, 12/70lbs,12/75lbs pec deck flyes- 4x15 close grip bench supersetted with st.alt.dumbell curls 3x15 ropepush downs supersetted with close grip ez-bar curls 3x15 1 arm overhead extensions with DB hammer curls 3x15 abs neck wrists curls 15mile on bike 25 minute walk
1RM day, my first for a long while. ATG Squat: 12@60kg 8@80kg 6@90kg 2@100kg 1@110kg 1@120kg 1@130kg 1@135kg 1@140kg 1@142.5kg Bench Press: 8@60kg 6@70kg 3@80kg 1@90kg 1@95kg 1@100kg Deadlift: 10@60kg 10@80kg 7@100kg 4@120kg 2@140kg 1@150kg 1@160kg 1@170kg 1@180kg Total: 422.5 kg/931.5 lb
Cool, 2 times bodyweight DL, bodyweight bench. I think I read people realy start to take off athletically when they get that far.
Good going though, I haven't looked in here for a while and thought I was the only one who did DBs over barbells mostly.
cheers, it's the first time I've felt like I'm actually lifting a decent weight and not so much a beginner anymore.