Health & Fitness The Hangar Meat Head Thread IV

[monty1104]

19th Feb, 2017. Workout B
Squat - 5x5 @ 45kg
Deadlift - 1x5 @ 67.5kg
Military Press - 5x5 @ 20kg
Bent Over Row - 5x5 @ 40kg
Assisted Dip - 3x8 @ 39.7kg
Barbell Curl - 3x8 @ 20kg
Calf Press (leg press machine) - 3x8 @ 75kg
Decline Crunch - 2x10

Really good session today. Squats and deads felt really strong. BB Curl is struggling a bit, feeling myself swing to get momentum a bit. Will stay where I am until I feel good to move up. Went with really slow negatives on calves. Left foot rolls a bit as I push so I think I might do some extra work on that side just to get the joint moving properly again.

 

[Aeglos]

19th Feb, 2017. Workout B
Squat - 5x5 @ 45kg
Deadlift - 1x5 @ 67.5kg
Military Press - 5x5 @ 20kg
Bent Over Row - 5x5 @ 40kg
Assisted Dip - 3x8 @ 39.7kg
Barbell Curl - 3x8 @ 20kg
Calf Press (leg press machine) - 3x8 @ 75kg
Decline Crunch - 2x10

Really good session today. Squats and deads felt really strong. BB Curl is struggling a bit, feeling myself swing to get momentum a bit. Will stay where I am until I feel good to move up. Went with really slow negatives on calves. Left foot rolls a bit as I push so I think I might do some extra work on that side just to get the joint moving properly again.

You'll find curls will really stall out quickly compared to the other lifts you have (most likely followed by crunches or overhead press)
You're basically asking this:
http://build-muscle-101.com/wp-content/uploads/2014/12/curlTraining.jpg
To keep up with this:
http://bestliftingshoes.org/wp-content/uploads/2015/09/dl-muscles.jpg

My 2c: pick up to 6 bicep curl variations and use 1 for a month, then switch and periodize the weights so on the 4th week you hit a new pr
eg barbell curl current pr = 3*8 @ 20kg
week 1 3*8+ @ 15kg
week 2 3*8+ @ 17.5kg
week 3 3*8+ @ 20kg
week 4 3*8+ @ 22.5kg
week 5 - switch to cable rope hammer curls

 

[monty1104]

You'll find curls will really stall out quickly compared to the other lifts you have (most likely followed by crunches or overhead press)
You're basically asking this:
http://build-muscle-101.com/wp-content/uploads/2014/12/curlTraining.jpg
To keep up with this:
http://bestliftingshoes.org/wp-content/uploads/2015/09/dl-muscles.jpg

My 2c: pick up to 6 bicep curl variations and use 1 for a month, then switch and periodize the weights so on the 4th week you hit a new pr
eg barbell curl current pr = 3*8 @ 20kg
week 1 3*8+ @ 15kg
week 2 3*8+ @ 17.5kg
week 3 3*8+ @ 20kg
week 4 3*8+ @ 22.5kg
week 5 - switch to cable rope hammer curls

Will give it a shot, thanks.

I assume EZ bar curls count as a variation due to the slight change in angle? I've always found them to be a touch easier in the forearms.

 

[Aeglos]

Will give it a shot, thanks.

I assume EZ bar curls count as a variation due to the slight change in angle? I've always found them to be a touch easier in the forearms.

Yeah they would.
I'd probably use this list
Barbell curls
preacher EZ bar curls (just to move them a little further away from standing BB in how similar they are)
Reverse EZ bar curls
DB hammer curls
DB curls lying on an incline bench (hellooooo Biceps stretch)
Some form of standing cable curl

 

[monty1104]

Cool, will stick to that with the exception of preacher curls; I've got bursitis in my elbow and while it causes me no grief in day to day stuff, leaning on it agitates it.

 

[Aeglos]

Cool, will stick to that with the exception of preacher curls; I've got bursitis in my elbow and while it causes me no grief in day to day stuff, leaning on it agitates it.

You should be able to set up on your upper arm, but no biggie if you jus do standing. I'd just use BB and EZ bar as far away from each other in the cycle (if that makes sense)

 

[monty1104]

You should be able to set up on your upper arm, but no biggie if you jus do standing. I'd just use BB and EZ bar as far away from each other in the cycle (if that makes sense)

Yeah all good, makes sense. Thanks

 

[monty1104]

22nd Feb, 2017. Workout A
Squat - 5x5 @ 45kg
Bench - 5x5 @ 40kg
Bent Over Row - 5x5 @ 47.5kg
Barbell Shrug - 3x8 @ 47.5kg
Tricep Pushdown - 8, 8, 5 @ 18.25kg
Hammer Rope Curl - 3x8 @ 16.75kg
Hyperextensions - 2x10 @ 4kg
Roman Chair Knee Raise - 2x10

Changed to Hammer rope curl today. Can definitely feel the difference, thanks Aeglos. Think my squat stance is starting to get a bit wide so I'll consciously look to fix that from here.

 

[Aeglos]

Saturday - dynamic effort lower body
Main movement
1. Box squat w/bow bar + 3 chains (45kg) - 20kg*5, 60kg*3, 90kg*2 (added squat briefs), 110kg*2*12
Supplemental movement
2. Trap bar jump + pink bands (45kg) - 27.5kg*3*6
Accessories
3. Inverse hamstring curl 3*8
4. Band hamstring curl 1*20
5. Reverse hyper 3*12, 1*25
6. Split squat w/SSB 2*6
7. Landmine suitcase deadlift 2*10

Monday - max effort upper body
Main movement
1. Flat barbell press - 40kg*5, 60kg*3, 80kg*1, 90kg*1, 100kg*1 (added red slingshot), 110kg*1, 115kg*1 (15kg PR)
Supplemental movement
2. DB chest fly 3*8
Accessories
3. Seated overhead cable extension 3*8, 1*15
4. Low cable row 3*12, 1*30
5. Seated cable face pull 4*15
6. Rope hammer curls 2*8, 1*25

Wednesday - max effort lower body
Main movement
1. Trap bar deadlift - 67.5kg*5, 107.5kg*3, 127.5kg*2, 147.5kg*1, 167.5kg*1, 187.5kg*1, 147.5kg*5
Supplemental movement
2. No hand SSB squat w/hanging KBs - 32kg*12, 56kg*12, 64kg*7, 4 (weights are just the KB; bar is 25kg)
Accessories
3. Pull ups 4*F
4. Standing single leg raise 4*10
5. Side plank 3*8

Friday (am) - dynamic effort upper body
Main movement
1. Flat press w/bow bar + pink bands - 22.5kg*5, 42.5kg*3*9
Supplemental movement
2. Flat press w/bow bar (wide grip) - 42.5kg*12, 62.5kg*12, 72.5kg*10, 82.5kg*4, 62.5kg*19
Friday (pm) - accessories
3a. Reverse hyper 4*20
3b. Seated overhead cable extensions 3*12, 1*20(+3*4 rest paused)
4. Single arm cable row 3*15
5. Shoulder windmills 4*10

Notes
+ was happy with how squats felt Saturday given I woke up at 3, spewed, then had to sleep sitting up to avoid spewing again (have had on and off acid reflux since I hurt my back in 2014). I should be using 3 plates (140kg) for my third week based on what I want to squat in comp so currently I'm about 10kg down from that (and have been for a while). They've felt good lately though so hopefully in this training block I can nudge up the % a little bit
+ got a nice PR in the slingshot, though to only bench 5kg more in the red than the blue is a bit of a worry
+ turns out uni starts at 8am Monday not 10.30am so I'll probably do the main movement with the group in the morning then my accessories when I get home
+ probably could have gone 200+ on deads but my back has been feeling a bit funky so didn't push the envelope, in general though I feel as though my back could/should be stronger so I'll throw in some movements the next couple of cycles to address that
+ the bow bar is just a bar with a deliberate curve in it, so when we bench with it the bar moves 2-3cm further than normal. In a wide grip this really works the pecs
+ my back has been hyper sensitive of late so Friday pm I did a bunch of rolling, stretching etc in between sets to help with it
+ shoulder windmills:

 

[Dave]

So tommorrow have the first week of the crossfit open:

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Two canadians from last years games did it just over 10 minutes. I'll br rapt if I can finish.

 

[Dave]

Made it to the fourth round, 124. Very happy considering I wasn't sure I could snatch the weight for that many reps.

 

[monty1104]

25th Feb, 2017. Workout B
Squat - 5x5 @ 45kg
Deadlift - 1x5 @ 70kg
Military Press - 5x5 @ 22.5kg
Bent Over Row - 5x5 @ 42.5kg
Assisted Dip - 3x8 @ 40kg
Hammer Rope Curl - 3x8 @ 16.75kg
Calf Press (leg press machine) - 3x8 @ 75kg
Decline Crunch - 2x10

Felt super strong today. Was conscious about narrowing my squat stance and it really made a difference. Felt heavier, but less stress on joints which is good I guess. Felt it much more in the glutes. Dead lift was a killer today. Again, felt it in the glutes (probably a by product of doing squats with better form). Kept strict form on rows. It's amazing how much different it feels when you're really concentrating on doing everything 100% correctly.

 

[Dave]

workout tonight was pullup development:


3 x 60:60 active hang
3 x 30:60 supinated chin hold at top
3 x 3:5:3 supinated chin eccentric drill
3 x 10 small controlled kips (reg or butterfly depending on ability)

WOD
12: Metcon (Time)
400m row
12 pullups (lvl 2 C2B, Lvl 3 6 BMU)
24 wall balls
4 rounds AFAP

wod destroyed me.

 

[CourtzMajora]

I only went to gym twice last week as I have a rough shoulder at the moment.

Thought I'd take it easy this week, but as usual once I'm at the gym I forgot about that haha.

Got 10 reps with 24kg dumbbells for chest press last night so going to move up to 26kg dumbbells next week which is exciting.

 

[Aeglos]

I only went to gym twice last week as I have a rough shoulder at the moment.

Thought I'd take it easy this week, but as usual once I'm at the gym I forgot about that haha.

Got 10 reps with 24kg dumbbells for chest press last night so going to move up to 26kg dumbbells next week which is exciting.

Does your gym have DBs by the kilo or do you have a means of adding weight eg via magnets

 

[CourtzMajora]

Does your gym have DBs by the kilo or do you have a means of adding weight eg via magnets

By the kilo, so they go in 2kg increments up to 60kg.

 

[Aeglos]

Saturday - dynamic effort lower
Main movement
1. Bow bar box squat + 3 chains (45kg) - 20kg*5, 60kg*3, 100kg*2 (added squat briefs), 120kg*2*12
Supplemental movement
2. Close stance deadlift off pin 2 + yellow bands (80kg) - 100kg*1*10
Accessories
3. Reverse hyper 3*12, 1*20
4. Band assisted inverse hamstring curl 3*8
5. Standing single leg raise x 100 reps
6. Walking DB lunges x lots

Monday - max effort upper body
Main movement
1. (Low) Pin press - 20kg*8, 40kg*5, 60kg*3, 75kg*1, 90kg*1, 97.5kg*1
Supplemental movement
2. Incline DB press - 20kg*20, 12, 12, 9
Accessories
3. Close grip barbell press to neck 3*8, 1*15
4. Seated band isometric row 3*60"
5. Side lying DB shoulder external rotation 4*10

Wednesday - max effort lower body
Main movement
1. Box squat w/giant cambered bar - 25kg*5, 65kg*3, 105kg*2, 145kg*1 (added squat briefs), 165kg*1, 185kg*miss
Supplemental movement
2. No hand SSB squat w/hanging KBs - 48kg*10, 64kg*6*3
Accessories
3. Pull ups 4*4 weighted + 4 unweighted
4. Back raises 4*8 weighted + 4 unweighted
5. Band glute bridge 4*25

Friday (am) - dynamic effort upper body
Main movement
1. Flat bench press w/bow bar + pink bands and small chain (~30kg) - 22.5kg*5, 42.5kg*3*9
Supplemental movement
2. Wide grip flat bench press w/bow bar - 42.5kg*10, 62.5kg*8, 72.5kg*6, 82.5kg*5
Friday (pm) - accessories
3. Flat bench press w/bamboo bar 3*10
4. Seated overhead cable extension 3*8 then a massive drop set (hit 100 reps total)
5. Seated cable row 3*15
6. Cable face pull 4*12 s/s rope bicep curls 4*12

+ honestly don't know how many sets of lunges we did, but basically 3 of us just went up and down the nature strip while the 4th did the leg raises
+ amazing what a few cm of ROM makes (or 2kg bodyweight); last time we did low pin press the pins were 2-3cm higher and I hit an easy 100kg, this time it was a slow 97.5kg
+ squats on Wednesday were a bit disappointing, I've been using a bigger pair of briefs which feel nicer but I don't get as much support (I've squatted more without them using a regular bar). I might continue to use them for dynamic days but go back to the smaller pair for max effort days
+ I foxed the bow bar bench to get a few more reps and it kinda worked (got one more than last week lol). I will probably go lighter and shoot for more reps next week as unlikely I'm going to get 6 at 82.5
+ did my pm accessories on Friday at the gym I've started working at (although the bamboo bar is mine lol). Was good to use a proper cable machine instead of my make shift one at home

 

[monty1104]

22nd Feb, 2017. Workout A
Squat - 5x5 @ 45kg
Bench - 5x5 @ 40kg
Tricep Pushdown - 8, 8, 6 @ 18.25kg
Hammer Rope Curl - 3x8 @ 16.75kg

Back after a week's mental break and it wasn't great. I felt really light headed during bench press. Decided to skip rows and shrugs. Hopefully I'll be back to normal Wednesday.

 

[Aeglos]

Saturday - dynamic effort lower (week 3)
Main movement
1. Box squat w/bow bar + 3 chains (~45kg) - 20kg*5, 60kg*3, 100kg*2 (added squat briefs), 115kg*2, 130kg*2*10
Supplement movement
2. Wide stance deadlift + pink bands (~45kg) - 100kg*3, 120kg*3, 130kg*3*4
Accessories
3. Band assisted inverse hamstring curl 3*5, 1*20
4. Reverse hyper 4*15
5. Timed trap bar hold 1*F w/bodyweight
6. Walking DB lunges 3*15m

Monday - max effort upper
Main movement
1. 2 board bench press - 20kg*5, 40kg*3, 60kg*1, 80kg*1, 100kg*1 (added bench shirt), 120kg*1, 130kg*1, 140kg*1
Supplemental movement
2. Incline DB press - 20kg*20, 25kg*10*2
Accessories
3. Close grip EZ bar press to throat 3*10, 1*20
4. Standing barbell row 4*10
5. Circuit: DB hammer curls 3*12, KB power clean 3*10, prone overhead press 3*10, ab wheel 3*10

Wednesday - max effort lower
Main movement
1. Wide stance deadlift standing on 5cm blocks - 60kg*5, 100kg*3, 120kg*1, 140kg*1, 160kg*1, 180kg*1, 200kg*miss
Supplemental movement
2. No hand SSB squat w/swinging KB - 56kg*5, 64kg*5, 72kg*5, 80kg*3, 56kg*20
Accessories
3. SSB good morning 4*12
4. Pull ups 4*F
5. Superset: banded GHD abs 3*10 and seated band hip abduction 3*15

Friday - dynamic effort upper
Main movement
1. Flat bench press w/bow bar + pink bands and large chain (~35kg) - 22.5kg*5, 42.5kg*3*9
Supplemental movement
2. Wide grip bench press w/bow bar - 42.5kg*10, 62.5kg*10, 72.5kg*10, 52.5kg*22

Notes
+ will be doing 5*5 next squat wave which I'm not looking forwards to
+ our 4th member didn't turn up (he's borderline getting kicked out atm) which made speed squats hard as we had to load the bar ourselves (not sure if I mentioned previously but we squat in groups, so ideally the people squatting just have to squat and nothing else)
+ had a 5th member in on Monday which worked (we got through our first movement quicker than we used to with 2 people lol). Should have a 6th starting in a fortnight when she gets in from overseas which will be good. Will just need to make adjustments to how we do our accessory movements
+ bench didn't feel too bad in terms of how the weights moved, but 140kg felt way heavier in my hands than I can ever remember (one drawback I guess of focussing on technique over a training cycle rather than overload)
+ got a little bit over enthusiastic with my deadlift jumps on Wednesday. Still working off pre-injury numbers too much
+ didn't sleep for more than 90 minutes in one go Thursday night (and could only have possibly slept 5 anyway by the time I got home and showered etc) so didn't bother with the set at 77.5kg as I had planned and won't bother doing my accessories tonight (nap time ftw)
+ we used a new set of bands for bench and it made a massive difference - would estimate there was another 10kg+ of tension at the top of the movement and it kicked in hard about 3/4 of the way through. It made the set up near ideal for me but the others all really struggled lol

 

[Aeglos]

Saturday - dynamic effort lower (week 1)
Main movement
1. Box squat w/giant cambered bar + doubled red bands (~40kg although I'm not as sure about these in this set up) - 20kg*5, 60kg*5, 100kg*5 (added squat briefs), 110kg*5*5
Supplemental movement
2. Seated sumo deadlift + pink bands (~45kg) - 60kg*5, 100kg*5*2
Accessories
3. Glute ham raise 3*F
4. SSB split squat 3*8
5. KB swing ladder 2*25*4 (sets*reps*# of weights)
6. Circuit (2*1 minute each): banded GHB abs, seated band hip abduction, standing calf raise, CS KB shrug

Monday - max effort upper
Main movement
1. Flat bench press w/football bar - 37.5kg*5, 47.5kg*3, 57.5kg*1, 67.5kg*1, 77.5kg*1, 87.5kg*1 (7.5kg PR), 97.5kg*1 (17.5kg PR), 67.5kg*18
Supplemental movement
2. Banded KB press - 20kg*6*3, 16kg*20
Accessories
3. Incline elbows out DB extension 3*10, 1*25
4. DB row 4*10
5. Band pull apart ISO hold 1*F
6. DB side raise 3*15 ss rope hammer curl 3*15
7. Plank 3*60" ss reverse hyper 3*20

Wednesday - max effort lower
Main movement
1. Barbell squat - 30kg*5, 70kg*3, 110kg*1 (added squat briefs), 150kg*1, 190kg*1 (added suit straps down), 210kg*1 (suit straps up), 230kg*1
Supplemental movement
2. Stiff leg sumo deadlift - 80kg*10, 100kg*10, 120kg*10
Accessories
3. Glute ham raise 3*F
4. Seated band hamstring curls 1*50
5. Pull ups 5*F
6. Prone bridge 1*F

Friday - dynamic effort upper
Main movement
1. Flat bench press w/4" cambered bar + pink bands - 20kg*5, 40kg*3*9
Supplemental movement
2. Bar dips - bw*20, 10kg*12, 20kg*7, bw*28 (w/slingshot)
Accessories (done in the pm)
1. CS cable row 4*15
2. Seated DB press 3*8, 1*20
3. Seated overhead extension w/cable 4*10
Finisher
4. Band pressdown 4*50 superset 4*50

Notes:
+ 5s suck for speed squats lol
+ 200 reps of KB swings also sucked
+ it's been a couple of years since I've maxed out with the football bar so I should've gotten a PR, but you'd take ~1kg every 6-8 weeks over a lifting career every day of the week
+ banded KB press was pretty hectic (see vid)
+ squats felt alright given I only slept 2-3 hours (but shaky when I untracked it but otherwise ok). Was planning on throwing on wraps as it's been a while but I'll just do that first week of circa max for my upcoming comp
+ would have gone heavier on the stiff legs but I took a couple of extra sets squatting than everyone else and didn't want to take too big jumps
+ the way the cambered bench bar is shaped we basically could get 4" of extra ROM, but normally pause 2" above the chest as it's a bit dicey on the shoulders at heavier weights unless you have stumpy arms
+ kinda surprise I got 20 dips on my first set, when I was doing them a few months ago I was struggling to make 15. We have been doing more full range pressing so it's probably that (I would say it was my drop in bodyweight but my brother has gained 1-2kg in that time and gone from 2-3 reps to 6-8)

 

[monty1104]

So my routine has obviously gone to s**t, as tends to happen at the back end of every school term as corrections pile up. At least this time my diet has remained reasonably solid.

Does anyone have any advice on how I can keep my routine up and prioritised? I've tried an hourly day planner before to no avail. It just seems that as tiredness creeps in, the gym routine is the first thing to go. I know that shouldn't be the case, but it is. Maybe I'm not just being truthful with myself when I think my priorities through. I always say gym is up there, but reality says different

Any tips are more than welcome!!

 

[VelvetSledge]

Guess who's back!

14kg lost in 6 weeks, strength returning very quickly, getting some shape to my arms and legs again.

110kg squat, 300kg leg press this evening!

Feeling so good.

 

[JayJ20]

So this is the gym thread huh?

Any advice on gym routines for skinny guys? I'm lightly framed so it is hard for me to keep this massive diet up. I used to go to gym as a teenager/early 20s, but kind of stopped going the past 2 years. Of course lost all of my gains since then.

I'm 184cm and 69kg. Any advice on workouts, websites, meal preparation and keeping up the routine?
So confusing with all the different advice that I receive nowadays.

 

[HirdyLannister]

I'm no expert but I'm guessing you want to gain mass with your height and low weight.
I like the program 5/3/1 and the variant 5/3/1 BBB, if you google it you'll find the whole write up on T-nation and he has food ideas also with the program. I would class myself as a intimidate lifter and seems to fit my needs with working full time and study part time. The sessions are no longer than 1hr and four times a week.
I also do interval train as my cardio because it's short and sweet.
I would start out with a program that does full body exercises and incorporate barbell exercises so you gain general conditioning and learn techniques.
On YouTube I like Mark Rippletoe videos for barbell techniques, they're well explained.

 

[JayJ20]

I'm no expert but I'm guessing you want to gain mass with your height and low weight.
I like the program 5/3/1 and the variant 5/3/1 BBB, if you google it you'll find the whole write up on T-nation and he has food ideas also with the program. I would class myself as a intimidate lifter and seems to fit my needs with working full time and study part time. The sessions are no longer than 1hr and four times a week.
I also do interval train as my cardio because it's short and sweet.
I would start out with a program that does full body exercises and incorporate barbell exercises so you gain general conditioning and learn techniques.
On YouTube I like Mark Rippletoe videos for barbell techniques, they're well explained.

Thanks for the info! I'll check it out