Very strong DB shoulder press mate.

Impressive shoulder press dude! Do you use the back rest? Even so it's a tremendous weight! I don't think I'm quite at that weight yet Though I can pushpress around over 70kg!

Nice workout mate

i do use the back rest to a point, but doesn't everyone? although when i do BB shoulder press behind the neck i find it easier not to have contact with the back rest. Feel more confortable.

I never do behind the neck press as my shoulders don't seem to like it too much

Do you do standing presses much?

I don't always use the back rest and sometimes sit on a swiss ball to do some light shoulder work just to get that extra bit of stability/core work involvement. However I'm lucky to have a very strong and thick trunk too.

Shoulders seem to be your "thing" - powerful!

Will wrote:Shoulders seem to be your "thing" - powerful!

I always seemed to think they where my weaskest part of my body. I can do standing press but not heavy as i can't keep my back straight :s although that was a while ago. Should give them ago, although i would prefer to just focusing on lifting the weight rather than lifting and making sure my back is straight if you know what i mean

Very impressive shoulder press mate!

I'm a huge fan of big compound/core exercises hence why I like standing press and hc2pp, powercleans and deads

Maybe I'm doing myself an injustice as I haven't really done seated DB press for a long time I'm surprised you struggle with standing press though!

What do you reckon are your strength and weaknesses? How you getting on with your training? Is there a specific program you're following? Or just lift as much as heavy as you can?!

Will wrote:I'm a huge fan of big compound/core exercises hence why I like standing press and hc2pp, powercleans and deads

Maybe I'm doing myself an injustice as I haven't really done seated DB press for a long time I'm surprised you struggle with standing press though!

What do you reckon are your strength and weaknesses? How you getting on with your training? Is there a specific program you're following? Or just lift as much as heavy as you can?!

My strongest is part is my back, although my lower back needs to be stronger. My chest is okish i would say, would like it to be stronger but hey can't have it all. Legs i say i am quite good at considering my height (6.2"), so squattin seems soo much more than it is, like all other moevments. shoulders i dont like (dislocated both of them) but making ok progress. I do a split workout and go mainly for strength, but i like alot of volume. Thats really all i do.

As to standing press, it prob also due to my balance :S

Yeah I'm the same, my back is my strong point too. However my core/trunk is also extremely strong which helps with all my other lifts. You need to work on your core/balance I reckon that would help with a lot of your lifts.

Will wrote:Yeah I'm the same, my back is my strong point too. However my core/trunk is also extremely strong which helps with all my other lifts. You need to work on your core/balance I reckon that would help with a lot of your lifts.

Yeah i def agree. I am doing some abbs workout at home but need to do some proper workouts in the gym, its just that at the end of a workout i can'tbe assed if you know what i mean shouldnt really have this fram of mind

ramzijw wrote:

Will wrote:Yeah I'm the same, my back is my strong point too. However my core/trunk is also extremely strong which helps with all my other lifts. You need to work on your core/balance I reckon that would help with a lot of your lifts.

Yeah i def agree. I am doing some abbs workout at home but need to do some proper workouts in the gym, its just that at the end of a workout i can'tbe assed if you know what i mean shouldnt really have this fram of mind

Definitely not the attitude to have dude!

Doing "abs" is not really as important as a good workout which involves a lot of core work, in my opinion. Too many people go for big lifts and either don't do them properly or just concentrate on increasing the weight

Monday - chest day


Flat BB press - barx20, 60kgx10, 80kgx8, 100kgx5, 110kgx3, 100kgx4, 115x1, 100x4

Incline BB - 60kgx10, 80kgx6, 90kgx4, 100kgx2

Flat DB press - 40kgx2

30 degree incline DB - 40kgx6, 42kgx5PB

45 degree DB fly - 25kgx8, 27.5kgx8

Fly machine - 160lbx10, 200lbx7, 200lbx6

Comments

Well this was a very quick qork out for me as steve was muckin me around with gym time! Dont deny it either! Had a limited time to do what i wanted, so i had to leave a few things out that i normally do, and cut my rest time right down. Probabaly the least rest time i have ever had, but was extremly pumped from doing this. Was not too happy with DB press as my left elbow gave way which was weird, but had ago at 30 degree incline and was ok :S

Idont know what i was doing on BB bench. I was all over the place on what to do! I blame steve for lifting heavier making me want to lift heavier with less time and more reps! Dam you steve!

I didn't mess you about with gym time. I told you last night I can head to gym after I finish my lecture at 1pm. You said you couldn't make that, but ended up coming anyways.

I think I am more entitled to rant, Ramzi kept telling me no way I'm getting 120 up. Some training partner you are! Suppose to motivate me, not put doubt in my mind!

ur such a lil C**T some time i said u cudnt do 125 actually! Plus i would cry if u did it! Just you wait to the 1st! 125kg is going up mo fool!!!!

Nice bench and Incline bench there mate, i wouldn't mind an incline bench of 100kgx2

Easy boys lol!

Some good benches there despite your random dodgy elbow.

Tuesday - Back day

Deadlifts - bar x20, 60kgx10, 100kgx6, 140kgx6, 180kgx3, 200x0

DB rows -50kgx10, 60kgx8, 70kgx6x2

Lat pull down - 79kgx10, 93kgx8, 107x8, 113kgx8, 123kgx8

Close grip pull down - 79kgx10, 93kgx8, 107x8, 113kgx8, 93kgx8

Row Machine (each arm) - 40kgx10, 50kgx10, 55kgx8

Comments

Man i think ive never been soo dead in the gym. Deadlifts took it right out of me today and was dieing all the way through the rest of the workout. happy with 180kg, got 200kg off the floor but no form, so didnt want to risk my back. but happy with today!

you should be ashamd of that awful shite! that's only twice all my lifts

Maybe you should go and beat yourself...

upright wrote:Maybe you should go and beat yourself...off

I would after those deads & rows, good work mate.

upright wrote:you should be ashamd of that awful shite! that's only twice all my lifts

Maybe you should go and beat yourself...

lol cheers m8! Your time will come soon and then you will have to beat yourself up. But man im tooo dead to beat myself up atm!

Wensday - arms today!

Close grip bench - bar x10, 40kgx10, 60kgx10, 80kgx8, 100kgx6, 105kgx5

DB tri-pushup (each arm) - 10kgx10, 12.5kgx8, 15kgx8, 17.5kgx6x2

Tri pushdowns supperset with dipsx10- 40kgx10, 45kgx8, 50kgx6x2

Reverse grip bench - 60kgx6, 70kgx6x2

Ez bar bicep curl - 30kgx10, 40kgx10, 50kgx8x2

DB Bicep curl - 20kgx10, 26kgx10x2

Machine curl unknown weight - 3setsx10

Hammer Curls - 10kgx10, 12.5kgx10, 15kgx10, 17.5 kgx10

Comments

Was a good day and my first time dong reverse grip bench, so happy with the weight i lifted!

Leg day today so here's the work out

Warm up - leg extensions - unknown weight but here's wot i did - 1/5 of stackx10, 1/3 of stackx10, 1/2 stackx10

Squats -barx10, barx10, 40kgx10, 40kgx10, 60kgx10, 100kgx8, 120kgx6, 155kgx0,140kgx0, 140kgx6(box squat)

Front squats - 60kgx10, 80kgx8, 100kgx6

Straight legs dead lift - 60kgx10, 80kgx10, 100kgx10

Leg Extensions - 1/2stackx25, 1/s stackx15(slow), full stackx15

Calf raise's machine - 140kgx10, 160kgx10, 180kgx10, 200kgx10, 240kgx10, 280kgx10,

Calf raises on leg press - 120kgx10x2, 160kgx10x2, 200kgx10x2

Comments

Ive been complaining all day about DOMS in my back,but when i went in the gym i was buzzing! Reallly weird. Squatting went really well uptil 155kg where i couldn't do it. The same with 140 :s I kept going below parrallel. Then did 140kg boxsquats after which is pretty much parrallel for 6 easy. So to make up i did a couple of burnouts on leg extensions and after that i was walking like john wayne. Overall pissed off with my squatting but i guess it's just one of those days

shoulder day

Warm up side raises - 5kgx10, 7.5kgx10, 10kgx10

DB shoulder press - 20kgx8, 25kgx8, 32kgx8, 36kgx8, 40kgx5PB although spotted

Machine shoulder press - 80kgx10, 95kgx6, 110kgx3

Side raises - 10kgx10, 12.5x10, 15kgx10 drop set to 10kgx15

Rear dealt - 10kgx10x2, 12.5kgx10

barbell shrugs - 60kgx10, 100kgx10, 140kgx10

Comments

Had to go through my workout really quickly that day as i had a meal to go to and work on the doors :S But was very happy with 5reps on 40Kg even though i was spotted. Plus getting the dumbbells up was soo easy until the 40's which is strange for me as i need help with gettin them above my head first

still great weights on the presses, over a certain weight a spot is always needed or the first rep becomes murder and takes it all out of you!

Monday - chest day

Warm up -Barx20x2, 40kgx10

Incline BB - 60kgx10, 80kgx8, 90kgx6, 100kgx3

Flat BB press - 60kgx10, 80kgx8, 100kgx5,

Board press - 100kgx7(6inch board), 110kgx3(3inch board), 100kgx5(6inch)

Incline DB - 28kgx10, 34kgx8, 40kgx6,

Flat DB press - 34kgx10, 40kgx6, 46kgx5

Fly machine - 160lbx10, 200lbx7, 200lbx6

Cable Fly's (each arm) 60lbsx10, 70lbsx10, 80lbsx10

Abbs curcit

Comments

Me and steve where talking about board pressin and though we wud use our drop mat as the board as they were about 3 inch thick. Never done them, but man i could feel the inside of my chest being worked out! There where a few people in our gym looking at me think wht is this idiot doing! lol