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michaelzwarszawy
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« on: September 21, 2009, 04:47:48 PM » |
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well, i guess this is where i'll start.  |
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« Last Edit: November 26, 2009, 06:34:33 PM by michaelzwarszawy »
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Exsnow
Elitists Anonymous
Regular Gnome
Reputation Power: 4
Posts: 371
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« Reply #1 on: September 21, 2009, 06:51:53 PM » |
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If I may ask, what's your cardio and how often do you do it?  |
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michaelzwarszawy
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« Reply #2 on: September 21, 2009, 07:03:17 PM » |
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stationary bike 5 days a week for 30 minutes, i also do 1.5 hours of leisure walking a day, 30 minutes of which are walking the dog and the hour is walking to the university campus from my house and back. on weekends, i usually take very long strolls (2 hours), so it's a nice way to relax after a hard week. sometimes i like to swim as well.
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X Mr Lol X
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« Reply #3 on: September 21, 2009, 07:19:02 PM » |
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Nice, starting out with 40 pounds for DB flys? I do them with 30's. I do them for 3 sets of 12 though.
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Age:16,Weight:187,Height5'7''[Bench:325(147kg)Squat:465(211kg) Clean:285(129kg),Deadlift:485(226.8kg)] Those are RAW unequipped lifts.
Equipped records:[Squat:615(279kg) Bench:425(193kg) Deadlift:605(274.5kg)]
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michaelzwarszawy
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« Reply #4 on: September 22, 2009, 05:22:34 PM » |
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OK, today i did for legs: 1 set of 8 hack squats with 625lbs, then 2 sets with 675lbs and then my last set of 8 with 700lbs; pretty good improvement. Other exercises for the upper leg i remained unchanged in weight, maybe on the leg extension i went 10lbs heavier than last week. Oh yes, I also added 10lbs for good mornings for hamstring and 10lbs on the leg curl for hamstring. For the calf raise, I was able to do 1 set with 300lbs of 8, then 3 sets with 320lbs and then 1 set of 8 with 340lbs. It's a machine where you put your shoulders underneath the pads; I increased the versatility of the machine for myself as I also use it to do machine shrugs for traps.
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Uglok
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« Reply #5 on: September 23, 2009, 03:53:07 AM » |
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You did 8x 320kg of hacksquats with a freeweight bar!?!
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dodothebird
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« Reply #6 on: September 23, 2009, 04:03:00 AM » |
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You did 8x 320kg of hacksquats with a freeweight bar!?!
He must be talking about machines. Annoying enough, people refer to machine squats while real hack squats are one of the king exercises. By the way Mike, you listed all the exercises I don't like  Except for lunges, military presses, upright rows and pullups |
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« Last Edit: September 23, 2009, 04:05:48 AM by dodothebird »
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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Dread
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« Reply #7 on: September 23, 2009, 04:17:18 AM » |
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Haha, I see these dudes with huuuuge arms doing 150 lbs on the squat machine, that thing is such a joke compared to using the bar. Ours doesn't go up to 625 lbs though, something like 450, I think. Either way, that's still a lot of weight!
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Training Log - Blog has been made public again. "Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe
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ozmuz
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« Reply #8 on: September 23, 2009, 04:39:48 AM » |
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Don`t mean to be rude as I`ve always been skeptical of machines, like you are talking 700ib, is there 700ib of iron on this machine? It took me over 10yr before I could vertical leg press 700ib of iron plates safely, wow your lifting it at 18. I remember using a pecdec at max 300 but I only used 70 for flys so I reckon the thing had something different cause the weight stack was 300. Just curious of the machines as the numbers are quite impressive, like leg curls, is that the actual iron? Your doing well..congrats
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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michaelzwarszawy
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« Reply #9 on: September 23, 2009, 01:38:35 PM » |
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it looks like this, with the metal bar having 7 plates on each side. there's absolutely no way in hell i'd be able to hack squat 700lbs with an olympic bar; that's what ronnie coleman trains with in one of his youtube videos i've seen before.
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michaelzwarszawy
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« Reply #10 on: September 23, 2009, 01:40:33 PM » |
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Don`t mean to be rude as I`ve always been skeptical of machines, like you are talking 700ib, is there 700ib of iron on this machine? It took me over 10yr before I could vertical leg press 700ib of iron plates safely, wow your lifting it at 18. I remember using a pecdec at max 300 but I only used 70 for flys so I reckon the thing had something different cause the weight stack was 300. Just curious of the machines as the numbers are quite impressive, like leg curls, is that the actual iron? Your doing well..congrats
no i had 6 45 pound plates and 1 35 pound plate on each side. the base weighs 85 lbs, and thanks! the leg curls are MUCH different at the new gym i use at my university. i used to be able to do well over 200 pounds on the old one, now this one i train with 150! it's an entirely different pulley system. i also went on a 90 degree angle with my legs, no further or else it's really bad for the knee tendons. with leg extensions its also much different; at my old gym, i was able to do well over 300lbs, now i train with 250. it's a whole different pulley system. here's a link to the company called Lifefitness which manufactures the equipment found at my gym: http://us.commercial.lifefitness.com/ |
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« Last Edit: September 23, 2009, 01:44:19 PM by michaelzwarszawy »
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michaelzwarszawy
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« Reply #11 on: September 23, 2009, 01:50:05 PM » |
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Ok, so today was my shoulder & biceps day. I trained with 135-150lbs on the pec deck, doing reverse flyes. I did 8 reps of 3 sets. Next, I did lateral raises, 2s up and 2s down; the speed i always strive for in my exercises. I used 25s for those, 8x4. Next, I did dumbell shoulder press with 50s mimicing scooby's video of 2s up and 2s down with the pause when arms are parallel with the floor, 8x4. Lastly, I did front lateral raises for front delts with 20s, 8x3. I then did biceps;preacher curls with 1 set of 8 with 90s with veryslow movements, then I did 95lbs 2 sets, also with very slow movements. Next, I did machine curls with 100lbs very slowly. By this exercise, my biceps were EXHAUSTED from those slow and painful (the good painful) curls on the preacher pad. Did 8x4 of those. Lastly, I did very slow hammer curls with 25s 8x3. I managed to do 6-8 reps for those; by this time, my biceps were dead.
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michaelzwarszawy
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« Reply #12 on: September 23, 2009, 01:56:43 PM » |
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You did 8x 320kg of hacksquats with a freeweight bar!?!
He must be talking about machines. Annoying enough, people refer to machine squats while real hack squats are one of the king exercises. By the way Mike, you listed all the exercises I don't like Except for lunges, military presses, upright rows and pullups how could you dislike flyes or preacher curls??? |
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the_wolf
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« Reply #13 on: September 23, 2009, 02:02:39 PM » |
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You did 8x 320kg of hacksquats with a freeweight bar!?!
He must be talking about machines. Annoying enough, people refer to machine squats while real hack squats are one of the king exercises. By the way Mike, you listed all the exercises I don't like Except for lunges, military presses, upright rows and pullups how could you dislike flyes or preacher curls??? I'd have to go with Dodo here, Michael - too much machinery in my taste. You can hack squat 700 lbs, but I somehow feel a normal, 315 back squat (which I, somehow, without hard feeling, doubt you can perform) would be more beneficial for your training. Also, I find it easy to stack weight - the art is to extract the maximum of a moderate weight, which is less harmful for the joints. |
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The names of the game are effort and progressive poundages, but the effort must manifest itself in terms of progressive poundages. Judge the effectiveness of your training by the poundages you are moving, in good form, not by effort per se.
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michaelzwarszawy
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« Reply #14 on: September 23, 2009, 02:20:45 PM » |
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You did 8x 320kg of hacksquats with a freeweight bar!?!
He must be talking about machines. Annoying enough, people refer to machine squats while real hack squats are one of the king exercises. By the way Mike, you listed all the exercises I don't like Except for lunges, military presses, upright rows and pullups how could you dislike flyes or preacher curls??? I'd have to go with Dodo here, Michael - too much machinery in my taste. You can hack squat 700 lbs, but I somehow feel a normal, 315 back squat (which I, somehow, without hard feeling, doubt you can perform) would be more beneficial for your training. Also, I find it easy to stack weight - the art is to extract the maximum of a moderate weight, which is less harmful for the joints. what do you mean though. i don't want to do free weight hack squats because they're too dangerous, for me at least. the machine is a lot safer. well i could always put the safety thing underneath so if I get into trouble, I can just lower the weight to the point where my knees are at 90 degrees, right? problem is, even with the pad on the back, it really hurts having the bar on my upper back; well at the gym i used to train that is. maybe it's different at the one i'm in now; i haven't tried squats yet at this one. |
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« Last Edit: September 23, 2009, 02:42:50 PM by michaelzwarszawy »
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