No, my gym only goes up to 100# dbs, I use one of these to make them bigger than 100#...its just a dumbbell size version of an olympic barbell.
I actually did take a couple pictures last night with my phone, I need to find the USB connector so i can get the pictures on my computer though.
I looked for these at my gym today but no luck. I guess I get what I pay for - NOTHING!
Quote:
Originally Posted by AS
Well, i am probably in the gym for 2 hours...but i get in there an stretch/warmup for about 15 minutes before im ready to lift. The bulk of my workout (A and B supersets and C) i get done in under an hour. Then I spent the rest of the time today doing a set here and there and talking mostly. Some people have to make themselves go to the gym, but its quite a bit of stress relief for me to go and I actually look forward to every time I go in.
I get comments sometimes from people that say I look like im working really hard, but thats probably just because they are lazy asses and take 5 minutes in between their sets of dumbbell curls and leg extensions.
I'd say you are working really hard! Your workouts look really tough! Keep it up!
I looked for these at my gym today but no luck. I guess I get what I pay for - NOTHING!
It turns out that it's actually not the gym's property, it belongs to one of the members...he just leaves it there. I've never actually seen another one at the gyms I have belonged to. I will probably end up buying one if/when I move to another gym.
It turns out that it's actually not the gym's property, it belongs to one of the members...he just leaves it there. I've never actually seen another one at the gyms I have belonged to. I will probably end up buying one if/when I move to another gym.
Interesting. I see one of them only weighs 9 lbs. That would be much better for me. Your 20 lb one kind of defeats the purpose for me on a lot of exercises. You use the regular oly collars on them, right?
Yeah just make sure its an olympic handle (i think all the ones on that page are), and it will use the normal collars. They come in all different weights it seems, I think the lighter ones are steel and heavier ones are chrome, but it may be solid vs hollow, not really sure.
Monday, February 23rd Stripped-Down Hypertrophy by Joel Marion http://www.t-nation.com/readArticle.do?id=1929120
Weight: 200.4 Alternating Sets A1- DB Low Incline Bench Press (5x5)
4 x 5 x 95(e)
1 x 4 x 95(e)
A2- Supinated-Grip Cable Row (5x5)
5 x 5 x 170
B- Deadlift
1 x 5 x 360
1 x 7 x 410 (PR for reps)
1 x 5 x 410
1 x 8 x 360
-sweet
Alternating Sets C1- Seated DB Shoulder Press (4x10)
1 x 10 x 60(e)
2 x 10 x 65(e)
1 x 9 x 65(e)
C2- Wide Grip Lat Pulldown (4x10)
3 x 10 x 140
1 x 9 x 150
D- Leg Press Machine
2 x 10 x 370
2 x 10 x 390
I got caught with chalk today, and got "talked to". She wasn't the super bitchy lady, and I actually wiped the plates and bar down that had chalk on it so she was nice about it, she just reminded me that I couldn't use chalk. I might forget though.
I got caught with chalk today, and got "talked to". She wasn't the super bitchy lady, and I actually wiped the plates and bar down that had chalk on it so she was nice about it, she just reminded me that I couldn't use chalk. I might forget though.
You've got to be kidding me. Hundreds of people put their grubby hands on the various BBs, DBs and machines and they're worried about chalk?
By the way, 7 reps on 410 is good stuff. Working your way to the 1,200 total.
It turns out that it's actually not the gym's property, it belongs to one of the members...he just leaves it there. I've never actually seen another one at the gyms I have belonged to. I will probably end up buying one if/when I move to another gym.
I found mine at a local fitness store. I hated the damn things and ended up buying my own set of up to 120 lbs adjustable from Ironmaster.com. I really like them. Problem is that you can't take your set to the gym.
Well, chalk has been a bit of an issue around my gym for about a month. One guy got banned for a couple weeks because of an incident that involved chalk (but he also refused to stop using at refused to leave, he got in the face of one of the managers, cops were called...it was kind of a mess).
I didn't have 7 in me on the second set, but I felt like I could have pulled 475 today, I was more interested in doing reps though.
Wow - awesome workout today! That's kinda funny that there was a "chalk" incident with the other guy. How would you like to have to explain that to others!
Oh and I know what you mean about wanting to curl up in a corner and die. I had those feeling a lot today!!
So after looking at these workouts I'm trying to figure out what's "stripped down" about it?
This is more like "Hypertrophy Supersized with Fries"
Well, in the original article, he wants you to do the exact same 6 exercises 5 days per week for 3 weeks. The exact same ones, so thats why its called "stripped down", simple as possible. So I'm not following it exactly because I'm switching the workouts into an A and a B day, instead of all As. Today's workout took alot out of me, I'm still beat.
Well, in the original article, he wants you to do the exact same 6 exercises 5 days per week for 3 weeks. The exact same ones, so thats why its called "stripped down", simple as possible. So I'm not following it exactly because I'm switching the workouts into an A and a B day, instead of all As. Today's workout took alot out of me, I'm still beat.
Dang, I couldn't imagine doing that much work 5 days a week - especially for those of us who aren't on Vitamin S.
Looks like you're getting along pretty good though! How are you getting all those calories in?
Yeah I'm gonna try to make it through 3 weeks and then switch it up a bit. I will admit, I am feeling a tad bit worn down...its definitely taking a toll. I needed a day off today, but I haven't dreaded going in for my workouts yet so thats a good thing. I think I need to lay off heavy dips for a bit, they are starting to bother my elbows.
As for the calories, I eat a lot of PB&Js with a shake and big glass of skim milk...only takes 2 minutes to make and is good for about 700 calories. Other than that, lots of eggs, avocados, oats, black beans, cheese, etc....whatever I can get my hands on lol. My latest obsession is a grilled cheese and avocado sandwich. I use 2% American cheese and wheat bread and 1/4 of avocado sliced up and lightly salted/peppered. Delicious.
Yeah I'm gonna try to make it through 3 weeks and then switch it up a bit. I will admit, I am feeling a tad bit worn down...its definitely taking a toll. I needed a day off today, but I haven't dreaded going in for my workouts yet so thats a good thing. I think I need to lay off heavy dips for a bit, they are starting to bother my elbows.
As for the calories, I eat a lot of PB&Js with a shake and big glass of skim milk...only takes 2 minutes to make and is good for about 700 calories. Other than that, lots of eggs, avocados, oats, black beans, cheese, etc....whatever I can get my hands on lol. My latest obsession is a grilled cheese and avocado sandwich. I use 2% American cheese and wheat bread and 1/4 of avocado sliced up and lightly salted/peppered. Delicious.
So you just going for caloires primarily - not as concerned about fat, etc.? I see you are using skim milk, but the cheese etc. is that full-on fat-filled goodness?
Monday, February 23rd Stripped-Down Hypertrophy by Joel Marion http://www.t-nation.com/readArticle.do?id=1929120
Weight: 200.4 Alternating Sets A1- DB Low Incline Bench Press (5x5)
4 x 5 x 95(e)
1 x 4 x 95(e)
A2- Supinated-Grip Cable Row (5x5)
5 x 5 x 170
B- Deadlift
1 x 5 x 360
1 x 7 x 410 (PR for reps)
1 x 5 x 410
1 x 8 x 360
-sweet
Alternating Sets C1- Seated DB Shoulder Press (4x10)
1 x 10 x 60(e)
2 x 10 x 65(e)
1 x 9 x 65(e)
C2- Wide Grip Lat Pulldown (4x10)
3 x 10 x 140
1 x 9 x 150
D- Leg Press Machine
2 x 10 x 370
2 x 10 x 390
I got caught with chalk today, and got "talked to". She wasn't the super bitchy lady, and I actually wiped the plates and bar down that had chalk on it so she was nice about it, she just reminded me that I couldn't use chalk. I might forget though.
Incredible numbers on everything here, man. Way jealous on the dead's.
So you just going for caloires primarily - not as concerned about fat, etc.? I see you are using skim milk, but the cheese etc. is that full-on fat-filled goodness?
I get a good balance of fat, carbs, and protein. I count my calories, but I don't count the macros, I figure I'm getting a good amount of each. Years ago, I used to follow Berardi's recommendations of having Protein+Carb meals or Protein+Fat meals, but not combining decent amount of Fat and Carbs in the same meal. Besides limiting the types of things you can eat, it's kind of a pain. Now I don't worry about it, I just eat primarly healthy fats and carbs and don't worry about combining them (with protein of course), and I'm the biggest and strongest I've ever been without being too chubby.
Yeah I use skim milk, and the cheese is usually full fat, except the american cheese slices i got were 2%. I'm just used to skim milk, so I don't mind the taste at all, but I'm not a huge fan of most low-fat cheeses, especially cheddar.
I get a good balance of fat, carbs, and protein. I count my calories, but I don't count the macros, I figure I'm getting a good amount of each. Years ago, I used to follow Berardi's recommendations of having Protein+Carb meals or Protein+Fat meals, but not combining decent amount of Fat and Carbs in the same meal. Besides limiting the types of things you can eat, it's kind of a pain. Now I don't worry about it, I just eat primarly healthy fats and carbs and don't worry about combining them (with protein of course), and I'm the biggest and strongest I've ever been without being too chubby.
Yeah I use skim milk, and the cheese is usually full fat, except the american cheese slices i got were 2%. I'm just used to skim milk, so I don't mind the taste at all, but I'm not a huge fan of most low-fat cheeses, especially cheddar.
that all makes sense. I don't do the calorie thing, but try to stick with a number of meals, certain number of ounces of proteins, starch, and green veggies. I try also to keep meats lean (within a % of fat). All that said, I had tex mex last night including margaritas so not doing a great job.
Alternating Sets A1- Decline Bench Press (slightly narrow grip) (7x3)
*replaced weighted dips because they were bothering my elbow a little
1 x 3 x 255
1 x 3 x 260
3 x 3 x 265
1 x 3 x 275
1 x 2 x 285 (failed 3rd rep)
275 was so solid that I decided to try 285, problem was on my first rep I brought the bar down too high on the chest and never really recovered from it...plus it was my 7th set and was getting a little tired.
A2- Weighted Chins (7x3)
4 x 3 x (BW+70)
3 x 3 x (BW+55)
B- Front Squat (7x3)
1 x 3 x 225
5 x 3 x 245
1 x 1 x 255 *bar was slipping off the shoulder
1 x 5 x 225
Alternating Sets C1- DB Bench Press (3x12-14)
3 x 12 x 90(e)
C2- One Arm DB Row (3x12-14)
3 x 13 x 100(e)
D- Glute Ham Raise
4 x 7 x BW
7 sets of 3 might not be ideal for hypertrophy, but I love to lift heavy with lower reps. I haven't done front squats in a little while, I thought I might be able to go heavier but I was having a little trouble with bar placement.
Looks like I get to take another day off tomorrow cause I'm beat. I feel like I'm slacking if I go every other day lol.
Yeah I'm gonna try to make it through 3 weeks and then switch it up a bit. I will admit, I am feeling a tad bit worn down...its definitely taking a toll. I needed a day off today, but I haven't dreaded going in for my workouts yet so thats a good thing. I think I need to lay off heavy dips for a bit, they are starting to bother my elbows.
As for the calories, I eat a lot of PB&Js with a shake and big glass of skim milk...only takes 2 minutes to make and is good for about 700 calories. Other than that, lots of eggs, avocados, oats, black beans, cheese, etc....whatever I can get my hands on lol. My latest obsession is a grilled cheese and avocado sandwich. I use 2% American cheese and wheat bread and 1/4 of avocado sliced up and lightly salted/peppered. Delicious.
Good luck! You may need to take a week off after this one!
That grilled cheese sounds good. I need a stove in my truck!! Gawd, I can't stand that 2% American cheese though!
Way to go on today's workout. What a slacker you are!
Friday, February 27th Stripped-Down Hypertrophy by Joel Marion http://www.t-nation.com/readArticle.do?id=1929120
Weight: 201.8 **The weight might be coming on a tad bit too quickly, although I don't really feel fatter and my chest/arms do feel a little fuller. It might all be mental though.
Alternating Sets A1- Barbell Incline Bench Press (4x8-10)
1 x 9 x 170
1 x 8 x 170
2 x 8 x 165
I haven't done BB Incline in quite a while. My Incline DB Bench has gone up quite a bit, but my BB hasn't gone up by as much so I was a tad disappointed.
A2- Supinated-Grip Cable Row (4x8-10)
4 x 10 x 150 (+10#)
B- DB Step-Ups
4 x 10 x 60(e)
Alternating Sets C1- Seated DB Shoulder Press (5x5-7)
2 x 7 x 70(e) (+2 reps)
2 x 6 x 70(e) (+1 rep)
1 x 5 x 70(e)
C2- Triangle Grip Lat Pulldown (5x5-7)
4 x 7 x 170 (+2 reps)
D - Cable Woodchops 2 x 12 x 110
2 x 10 x 120
Good workout once again, this one is a little easier than tomorrows workout though. I'm honestly a little surprised that I'm still seeing decent strength gains considering the volume I'm doing. Replaced the 2nd leg exercise with some core stuff since I am going to try to do some heavy deadlifts tomorrow. Good times.
A- Deadlift
1 x 5 x 360
1 x 3 x 410
1 x 5 x 430 1 x 1 x 490 (30lb PR) 1 x 1 x 500 (40lb PR) 1 x 1 x 505 (45lb PR)
1 x 5 x 430
I don't know what got into me today, but I felt great. I was just going to do some reps at 430, then I decided..what the hell ill just try and crush a new PR, and 490 flew up pretty quick. Then I did 500 and it was really tough but I was pretty pumped up. So then I started to take the plates off and a buddy came in and didn't believe that I got 500. Another friend of mine got 500 last week, so I decided to try and beat him and nailed 505. Pretty awesome day, at this point I didn't even care how the rest of my workout went.
Alternating Sets B1- Flat Barbell Bench Press (7x5)
3 x 5 x 240
2 x 5 x 245
2 x 5 x 235
B2- One-Arm DB Row (7x5)
7 x 5 x 120
Did some extra sets here because I was going to skip chinups and dips today.
A- Deadlift
1 x 5 x 360
1 x 3 x 410
1 x 5 x 430 1 x 1 x 490 (30lb PR) 1 x 1 x 500 (40lb PR) 1 x 1 x 505 (45lb PR)
1 x 5 x 430
I don't know what got into me today, but I felt great. I was just going to do some reps at 430, then I decided..what the hell ill just try and crush a new PR, and 490 flew up pretty quick. Then I did 500 and it was really tough but I was pretty pumped up. So then I started to take the plates off and a buddy came in and didn't believe that I got 500. Another friend of mine got 500 last week, so I decided to try and beat him and nailed 505. Pretty awesome day, at this point I didn't even care how the rest of my workout went.
Man that is fantastic!! Way to go!!
What do you suppose the difference was today vs. Moving Day?
Thanks! Yeah obviously I am not 45lbs stronger than 2 weeks ago. I don't know, maybe I had a bad day that day. I will say that over the past week or two I have widened by stance a couple inches, and widened my grip about an inch on each side (I have been using a very narrow stance and grip). Maybe that accounts for some of it, but a narrowed my grip and stance several months ago because I felt stronger that way.
When I failed 475 on moving day, my failing point was my lower back. Since then I did 8 sets of 3 on deadlift and my lower back was on fire for days after that (the good kind of soreness). Then I did several sets of 5-7 four or five days after that, so I've been getting a good amount of deadlifting in, and my lower back feels stronger. I've never actually used a belt or straps, so my grip and lower back strength have gotten alot better lately.
Post it in the deadlifting thread. That's 2.5xBW..... That officially puts you into the "great accomplishment" category!
I do think there's something to the lower back soreness. People don't have a problem with soreness in other muscle groups, but they freak out at the least amount of soreness in their lower back. I think you've just trained the shit out of it and have gotten stronger!
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