72 replies to this topic

[Trader]

Chuckels, on 15 July 2011 - 12:24 PM, said:

Thanks, I am going to do 10 on and then 1 off, lately I have been finding that I have reached that plateau you speak of and then it just becomes work.

Am on my 10 days off now...but i make sure that i stretch twice a day, cut down on the carbs, stay hydrated and still keep eating clean, no cheating days.

But when yu take a break yu expect to lose some strength...as for i lose about 5-10% and it normally takes me about 1-2 weeks to get back to the level I was before the break and then another 2-3 weeks to blast through my plateau.

Try different things to find what works for your body...some people lose strength by just taking a 3days break

[Trader]

First day in the gym after a week off...its a bit tough, but it feels good....lets see if i can blast through the plateau...

[Trader]

Trader, on 26 July 2011 - 11:52 AM, said:

First day in the gym after a week off...its a bit tough, but it feels good....lets see if i can blast through the plateau...

Feel stronger, lifting heavier after taking a break....

any progress guyz and girls...give us any update and share some ideas.

[AFRIKANCHILD]

Weight finally coming off!

Yippee!

VEGAS here i come!

[Trader]

AFRIKANCHILD, on 12 August 2011 - 10:07 PM, said:

Weight finally coming off!

Yippee!

VEGAS here i come!

nice job, keep up the good work....

[Chris Tucked Easy T]

[Trader]

Bicep and tricep supersets today...

[Trader]

Winter will be back soon...so time to start putting back a bit of meat to keep me warm...lol

[Chris Tucked Easy T]

[shurushuru]

Just coming from the gym. i did the following

1)Dead lift

60kg 15 reps
90kg 12reps
120kg 10 reps
140kg 6 reps
140kg 4 reps
120kg  8 reps

2)barbell rows
100kg 15reps
120kg  15reps
120kg 12reps
12okg  10 reps

3) One ArmMachine Row
25kg 15 reps
30kg  15 reps
35kg  15 reps
30 kg 15 reps

4) Wide Grip Lateral PULL DOWN
50KG 10 reps
50kg 10 reps
45 kg 10 reps
40 kg 10 reps

5)One Arm Dumbell Row
40kg  10 reps
40 kg 10 reps
30 kg  8 reps
30 kg 8 reps

2moro doing shoulders will post the work out

[Trader]

shurushuru, on 06 September 2011 - 07:34 PM, said:

Just coming from the gym. i did the following

1)Dead lift

60kg 15 reps
90kg 12reps
120kg 10 reps
140kg 6 reps
140kg 4 reps
120kg  8 reps

2)barbell rows
100kg 15reps
120kg  15reps
120kg 12reps
12okg  10 reps

3) One ArmMachine Row
25kg 15 reps
30kg  15 reps
35kg  15 reps
30 kg 15 reps

4) Wide Grip Lateral PULL DOWN
50KG 10 reps
50kg 10 reps
45 kg 10 reps
40 kg 10 reps

5)One Arm Dumbell Row
40kg  10 reps
40 kg 10 reps
30 kg  8 reps
30 kg 8 reps

2moro doing shoulders will post the work out

Beastmode...140kg on deadlifts...

Another effective back exercise is pull ups...a lot of people leave that one out, but i think its one of the best exercises for back...especially when yu have a weighted belt.

am doing shoulder as well tomorrow.

[shurushuru]

Shoulders

1)Barbell press
40kg x 15
50kg x 10
60kg x 10
70kg x 8
60kg x8

2)Dumbell Press

60kg x 10
70kg x 4
70 kg x 8
60 kg x 8
60 kg x 8

3)Foward Lateral Raise
15kg x 15
15  kg x 15
15  kg  x 18
12 kg   x 20

4)Side lateral side
10kg kg x 15
12kg  x 15
12kg  x 20
15kg   x 6


2 moro check out my serious leg work out.outta here!!!

[Trader]

shurushuru, on 07 September 2011 - 07:14 PM, said:

Shoulders

1)Barbell press
40kg x 15
50kg x 10
60kg x 10
70kg x 8
60kg x8

2)Dumbell Press

60kg x 10
70kg x 4
70 kg x 8
60 kg x 8
60 kg x 8

3)Foward Lateral Raise
15kg x 15
15  kg x 15
15  kg  x 18
12 kg   x 20

4)Side lateral side
10kg kg x 15
12kg  x 15
12kg  x 20
15kg   x 6


2 moro check out my serious leg work out.outta here!!!

For dumbell prees...the 70kg is it per dumbell...thats proper beastmode...

Tomorrow is chest and calves for me

[shurushuru]

Did legs today

SQUAT
Two warm up sets
20kg x 15 reps
60kgx 15  reps
100kg x 12 reps
140kg x 10reps
160 kg x 6reps
140 kg x 8 reps
100 kg x 10 reps

LEG PRESS
120KG X 20 REPS
160KG X 15 REPS
240 KG X 10 REPS
240 KG X 10 REPS
160KG X 10 REPS

CALVES ON LEG PRESS
120KG X 40 REPS
140 KG X 30 REPS
120 KG X 30 REPS
120 KG X 30 REPS


INVERTED LEG PRESS
120KG X 20 REPS
160 KG X 15 REPS
200KG X 15 REPS
200KG X 15 REPS

LYING HAMSTRING CURL

35KG X 8
35 KG X 8
27 KG X 9


Came out of the gym crawling.Taking PHD SYNERGY,100%GOLD STANDARD WHEY,PHD CREATINE,AND 1MR.

OUTTA HERE 2 MORO ARMS AND WEEKEND HELA HELA

[Trader]

training for the half marathon now...but i heard some people say that if yu run long distance you lose muscle mass....might be true coz the long distance runners look skinny compared to the sprinters.

[Trader]

light weight more reps for 8 weeks and then back to heavy weights and low reps

[shurushuru]

Trader unogarepi?

[Dancing Bear]

Shurushuru, leg extensions and hamstring curls are not good for your knees. You get more out of squats than you would with both those machines. You could throw in lunges which are much more effective and safer than hamstring curls, or hamstring curls using a swiss ball...see below in case you don't know it.



Another very good one for hamstrings is to kneel and then get a partner to hold down your feet from the back and then you slowly lower your body to the ground. That is the best indicator of hamstring strength I know of. It's similar to this but you'd be kneeling on the ground with your mate holding your feet down and you would be trying to go all way from the upright position to the ground.



I generally try to stay away from machines and mostly use free weights. Your numbers are impressive...do you just lift weights for body building or are you an athlete of some sort?

[Trader]

shurushuru, on 25 September 2011 - 10:47 AM, said:

Trader unogarepi?

Wiltshire UK

[Trader]

Dancing Bear, on 04 October 2011 - 09:48 PM, said:

Shurushuru, leg extensions and hamstring curls are not good for your knees. You get more out of squats than you would with both those machines. You could throw in lunges which are much more effective and safer than hamstring curls, or hamstring curls using a swiss ball...see below in case you don't know it.



Another very good one for hamstrings is to kneel and then get a partner to hold down your feet from the back and then you slowly lower your body to the ground. That is the best indicator of hamstring strength I know of. It's similar to this but you'd be kneeling on the ground with your mate holding your feet down and you would be trying to go all way from the upright position to the ground.



I generally try to stay away from machines and mostly use free weights. Your numbers are impressive...do you just lift weights for body building or are you an athlete of some sort?

Thanks Dancing Bear...i will try the second exercise iyo it looks good and very effective.

Muchinda anosumudza maweights anotyisa, wazvionawoka...he must have some decent size on him...keep it up bro