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NZBB Challange 2007.


I_lift

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I'll concentrate on posting Work-Outs only for a while. I'll start with yesterdays (2 Feb)

Biceps (I normall double with tris, but I'm going to work them single for a few weeks)

Warm up: 21's (Straight Bar) 20Kgs x 3 sets.

1. Preacher Curl ss Preacher Curl (Bowflex Ultimate 2)

1 15kg x 12 40lb x 12

2 20kg x 10 40lb x 12

3 25kg x 10 40lb x 12

4 30kg x 8 40lb x 10

(I really rate the Preacher Curl on Bowflex, reason being that it focuses on both the ecentric and concentric contrations....good pump).

2. Seated DB Curls (Double)

1 10kg x 15

2 12.5kg x 12

3 15kg x 10

3 Standing DB Curls (Triple Drop)

1 12.5kg x 12 10kg x 12 8kg x 12(hammer curls)

2 12.5kg x 12 10kg x 10 8kg x 12(hammer curls)

3 12.5kg x 11 10kg x 10 8kg x 12(hammer curls)

4. Olympic Bar Curls

1 Bar x 15

2 10kg x 12

3 20kg x 10

4 25kg x 6

30 minutes Cardio.

This is a similar work out that I normally do for Biceps, Currently my Biceps measure 17", so I trying to bring them up. I've focused on form more then heavier weights.

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Good on juu for starting a journal!

I'm pretty sure you're doing a few two many sets of curls... Honestly, it's debateble whether you even need to do any. For me personally, I'm only going to do left arm curls to get a bit of symmetry going. After I do my Chins/Pull Ups/Rows on my back day my biceps get as much of a pump as they ever did doing curls.

But it's your choice, I just suggest you do like a quater as many sets as you are doing now, and up the weight.

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Legs

This work out is always a hit or miss for me. I have Spinal Bifida (L4 and L5) as well as tendonitis in both knees.

Free Squats

80kg x 10

100kg x 10

120kg x 6

Had to cut it short by a set, right knee began playing up.

Leg Extension ss Donkey Squat (45 degree Hack Squat)

60lb x 12 100kg x 12

70lb x 12 100kg x 12

80lb x 12 100kg x 12

90lb x 12 100kg x 12

Taking it really easy with the leg extension as it would normally make my knees play up more.

Leg Press (45 degree)

140kg x 12

180kg x 12

210kg x 12

Again had to cut this set short.

That was it, attempted a lying leg curl but my knee was giving me too much pain. Mostly I can get away with a whole work out but now and then either my knees or back will play up (normally within the first few exercises) and it definatley limits me. I have a day of tomorrow so will do cardio in the morning as well as the afternoon.

Stats

Age: 28

Height: 194cm (6ft 4)

Weight: 105.9 kg

BF% 17.7

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Free Squats

80kg x 10

100kg x 10

120kg x 6

Had to cut it short by a set, right knee began playing up.

Leg Extension ss Donkey Squat (45 degree Hack Squat)

60lb x 12 100kg x 12

70lb x 12 100kg x 12

80lb x 12 100kg x 12

90lb x 12 100kg x 12

Taking it really easy with the leg extension as it would normally make my knees play up more.

Leg Press (45 degree)

140kg x 12

180kg x 12

210kg x 12

Again had to cut this set short.

That was it, attempted a lying leg curl but my knee was giving me too much pain. Mostly I can get away with a whole work out but now and then either my knees or back will play up (normally within the first few exercises) and it definatley limits me. I have a day of tomorrow so will do cardio in the morning as well as the afternoon.

Its great that you just get in there and do it regardless of the spina bifida and tendonitis... Awesome.

And good luck with the challenge! clap.gif

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As Poos says, good work training with spina bifida - and those numbers you're pushing aren't small either! Very inspirational.

When your legs start to "play up", what happens? Are there certains movements or ranges of motion that affect you more than others? I'm just wondering if we can help you find some alternative exercises to use in these situations. :)

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When your legs start to "play up", what happens? Are there certains movements or ranges of motion that affect you more than others? I'm just wondering if we can help you find some alternative exercises to use in these situations.

For the knees Squats normally make them twinge a little, however Lunges and Hack Squats definetly bring the pain. My legs are tiny so I need to find a big mass builder for my quads. Squats are my choice because it dosen't normaly effected my knees as much as others.....however if I go too heavy then it does effect my back, so I stick to around 120-140kg.

But if someone has some advice, I'm all ears

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This is one of the largest work-outs I do (volume wise), my back is a real weak point.

Pull Dowms (narrow - supinated Grip)

80lb x 15 (warm up)

110lb x 10

130lb x 10

150lb x 8

Lat Pull Downs (wide - pronated Grip)

80lb x 10

110lb x 10

130lb x 8

140lb x 7

Seated Row

100lb x 12

160lb x 12

210lb x 15

Bent Over DB Row (single)

25kg x 10

27.5kg x 10

30kg x 10

Being taller (6ft 4) I really concentrate on the form lowering the dumbell, I use to let it fall and it would put alot of stress on my elbows, but slowing it down gives me a really good stretch.

Bent Over BB Row

40kg x 10

60kg x 10

70kg x 8

I use the same technique as Dorian Yates for this one. The grip is supinated (palms facing out) and you bring the bar up to your waste, you really concentrate on squeezing your elbows back. The first time I did it this way I could hardly lift my arms the next day.

Dead-Lifts (Partials) ss Hyper Extension (10kg plate added)

60kg x 10 ss 10

100kg x 10 ss 10

110kg x 10 ss 12

I have the bar resting about halfway down my shin, again with my lower back issues I cant go as heavy as I would like and find that the partial movement gives me enough protection, as well as targeting the lower back.

Thats it, it was a good workout. I could feel my lower back tighten up with every step I make.

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Normally this is my favorite work-out...as a result my chest is bigger than most of my other body parts. Today is just wasn't feeling it. It was 34 degrees inside were I work out. I have 2 fans going but there is rubber matting on the floor and what seem like heat lights about 9.5 feet up.

I also was't able to go through my normal routine leading up to my work-out so I felt abit off during the whole thing.

BB Flat

60kg x 10 (this was suppose to be a warm up...but it was harder than it should've been)

80 x 10

90 x 6

DB Flat

27.5kg x 10

30kg x 10

37.5kg x 5

I have no DB between 30 and 37.5 at this point.

Incline DB ss Incline Flyes

20kg x 10 ss 80lb x 10

25kg x 6 ss 80lb x 10

22.5kg x 8 ss 80lb x 10

I got the order mixed up in the middle. Really hot.

Decline DB press ss Decline Fyles

27.5kg x 10 ss 80lb x 10

30kg x 10 ss 80lb x 10

37.5kg x 8 ss 80lb x 10

Press Ups

3 sets of 10.

So that was it. Weights are aliitle lighter than normal. HAving a shocker week for cardio as well, haven't done any since Monday :cry:

Hopefully it starts to cool down a bit as well.

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Right well I thought about the advice that Mike Zero gave me, and since I don't really do any of the exercises that he does....I decided to lessen the number of Reps and curls.

Preacher Curls ss Preacher Curls (Bowflex)

15kg x 10 ss 40lb x 12

25kg x 10 ss 40lb x 12

30kg x 8 ss 40lb x 12

Seated DB Curls (Double)

10kg x 10

12.5kg x 10

15kg x 8

Standing DB Curl (Double - Triple Drops)

12.5kg x 10 10kg x 10 8kg x 10 (Hammer Curls)

12.5kg x 10 10kg x 10 8kg x 10 (Hammer Curls)

12.5kg x 10 10kg x 10 8kg x 10 (Hammer Curls)

That was going to be it for Biceps, but since I had a spare 30 minutes I thought that I'ld try some tricep work.

Tricep Push Downs

40lb x 20

50lb x 12

60lb x 10

50lb x 15

40lb x 15

I really concentrated on slowing down the whole rep for these. Each rep would have taken 3-4seconds

I did 60 secs on a Vibration trainer after this. The position I was in was similar to the position before you start dips.

I would be intrested in what any of you think about vibration training, obviously it has a huge history behind it and I find that it helps reduce DOMS....especially after a leg workout. I normally try to fit it in after a work-out.

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Right

Squats

80kg x 10

100kg x 10

110kg x 10

Didn't go as heavy as usual, but was able to complete more reps and I made them real deep.

Leg Extension ss Donkey Squat

60lb x 12 ss 100kg x 12

80lb x 12 ss 100kg x 12

100lb x 12 ss 140kg x 10

Something wrong with this Machine.....not smooth at all. If I'm doing Leg Extensions with plates....I can go 80kg +! Dosen't workout really. For the Donkey Squat I slow it down, also very careful not to lock out the knees.

Leg Press

140kg x 12

180kg x 12

230kg x 12

Lying Leg Curl (Bowflex Ultimate 2)

60lb x 12

80lb x 10

100lb x 8

I have real weak Hamstrings...part and parcel with lower back problems.

I only use lighter weights at this stage. During the last set I felt my Hamstrings "Pop"a few times.....scariest thing.

60 seconds Vibration Trainer.

I go down into the squat position for this. It breaks down all the lactic acid thats built up plus it severly hinders DOMS. The expect say that during a normal exercise you only utilise 40 - 50% of your muscle fibers. With vibration training you use up to 95% of the fibers due to involentry muscle twitches.

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Yes you just hold a position, Claf raise, squat, lunge, Press up, Ab crunch, Bicep curl (You get attachments). To be honest though I only feel a pump with certail positions, but it's not designed to actually build muscle. It reduces DOMS big time....

I've notice a huge difference in my calfs...but I use one for my calfs several times a day for a couple of minutes.

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Crap day.....

Was up all night with the wrong type of food poisoning. Too hot as well....had to sleep above the sheets. By 4.30pm I was ready to go to sleep so I had a strong coffee.....then a glass of Creatine Tri-Malate....then a stack of 2 x Norateen H/W2, 2 x Discorea Deltoidia and 2 x Speedstar (All LA Muscle products if you are not familiar), that definatley picked me up :shock:

Shoulders

Seat BB Press

35kg x 12 45kg x 12 50kg x 10

I use an exercise stool for this. That way my pack is straight up and not on a slight incline. I have decided to sacrifice weight and do them seated (as opposed to standing) to really keep the focus on the shoulders only.

Seated DBell(each) Press

20kg x 12 22.5kg x 10 25kg x 8

With this a use a DB Bench so my body is on a slight angle back.

Arnold/Check Press

10kg x 12 12.5kg x 10 15kg x 10

Lateral Raises (Charles Glass method)

6kg x 10 8kg x 10 9kg x 10

I'm really weak with these. I have long arms (6ft 8 wingspan) but I'm not sure if that matters. Biomechanicly it would I guess.

30seconds on the vibation trainer

Lateral Raise Position

This really made my shoulders scream

Rear Deltoid Raise (Flat Bench face down)

8kg x 10 9kg x 10 10kg x 10

30 seconds on the vibration trainer

Rear Raise position

BB Shrug ss DB (Each) Shrug

100kg x 10 ss 25kg x 10

100kg x 10 ss 25kg x 10

100kg x 10 ss 25kg x 10

30 seconds Vibration Trainer

Shrug Position.

That was it, good work out. I have weak shoulders. Oh and I still haven't done any cardio plus I eat cake (My partners birthday)....so it's all going pretty well. I don't have an issue with weight training, but doing cardio.....

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Bowflex Ultimate 2 Work Out.

Right...well I had my step-sons soccer final at 4.45pm so I wasn't able to work out after work. I did however manage a full body work out during work time. I did every exercise on the Bowflex Ultimate 2.

Chest Triple Drop Sets (Incline - Seated Press - Flyes)

160lb x 12 180lb x 12 80lb x 12

180lb x 12 180lb x 12 80lb x 12

220lb x 12 180lb x 12 80lb x 12

Preacher Curl ss Tricep Push Down (unilateral)

40lb x 12 ss 60lb x 12

40lb x 12 ss 80lb x 12

60lb x 12 ss 100lb x 12

60lb x 12 ss 100lb x 12

60lb x 12 ss 100lb x 12

Lying Shoulder Raise

60lb x 10

60lb x 11

60lb x 12

Lat Pull Down (unilateral)

160lb x 12

200lb x 12

220lb x 12

Weight Ab Crunches

40lb x 20

60lb x 15

60lb x 15

That was it...wouldn't have even taken 45 minutes. Has anyone else ever used a Bowflex? I'ld be interested in what others thought. My cardio drought continues....I did have to run after a few stray balls at soccer though.

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Bowflex Ultimate 2 Work Out.

Right...well I had my step-sons soccer final at 4.45pm so I wasn't able to work out after work. I did however manage a full body work out during work time. I did every exercise on the Bowflex Ultimate 2.

Chest Triple Drop Sets (Incline - Seated Press - Flyes)

160lb x 12 180lb x 12 80lb x 12

180lb x 12 180lb x 12 80lb x 12

220lb x 12 180lb x 12 80lb x 12

Preacher Curl ss Tricep Push Down (unilateral)

40lb x 12 ss 60lb x 12

40lb x 12 ss 80lb x 12

60lb x 12 ss 100lb x 12

60lb x 12 ss 100lb x 12

60lb x 12 ss 100lb x 12

Lying Shoulder Raise

60lb x 10

60lb x 11

60lb x 12

Lat Pull Down (unilateral)

160lb x 12

200lb x 12

220lb x 12

Weight Ab Crunches

40lb x 20

60lb x 15

60lb x 15

That was it...wouldn't have even taken 45 minutes. Has anyone else ever used a Bowflex? I'ld be interested in what others thought. My cardio drought continues....I did have to run after a few stray balls at soccer though.

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Again I wasn't able to work-out in the evening so I squeezed in a quick chest / arms work-out on the Ultimate 2 during the day.

Chest 4 x Super Sets (Incline - Seated Press - Flyes - Vibration Trainer)

200lb x 12 ss 160lb x 12 ss 100lb x 12 ss 30 seconds (Press-Ups)

220lb x 12 ss 160lb x 12 ss 100lb x 12 ss 30 seconds

220lb x 12 ss 160lb x 12 ss 100lb x 12 ss 30 seconds

Biceps 2 x Super Sets (Preacher - Standing Curls)

40lb x 12 ss 60lb x 12

60lb x 12 ss 60lb x 12

60lb x 25 ss 60lb x 6

Triceps 3 x Super Sets (Cross Extension - Pushdowns - Vibration Trainer Dips)

30lb x 12 ss 60lb x 12 ss 30 seconds (18 dip reps)

40lb x 12 ss 60lb x 12 ss 30 seconds

40lb x 12 ss 60lb x 12 ss 30 seconds

The Cardio Comeback!!

45 minutes Exercycle late last night.

To be honest at the moment there isn't much difference compared to my beginning pics! Obviously I don't do alot of cardio which dosen't help. After trying various combinations (Work-Outs) I've devised a schedule which includes a heavy session (free Weights) and a light session (Bowflex) for every muscle group. Because the light session will focus on Ecentic and concentric movements I'm hoping that it will provide abit of fat burning at the same time. I've also settled on a nice supplement combination, I managed to get my hands on 100g of pure Mucuna Prureins, which I will need to be careful with as 1g would equal about 10 Norateen 2 H/W Tablets :shock: . I'll let you all know how it goes.

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I've notice a huge difference in my calfs...but I use one for my calfs several times a day for a couple of minutes.

Hrmmm this is interesting.. I need bigger calves... 0c2c6e3e.gif lol

I've never used a bowflex before - is this the machine that's sometimes advertised on TV?

Yes they are advertised on Television. I was skeptical at first but once I tried it I really rated it. The action is smooth and the tension is consistent through out the whole movement. Also even though it's a machine, because of the pulley and cables it incorperates a free weight feel so you aren't just targeting the major muscle but also the stablizing muscle groups.

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I've also settled on a nice supplement combination, I managed to get my hands on 100g of pure Mucuna Prureins, which I will need to be careful with as 1g would equal about 10 Norateen 2 H/W Tablets :shock: . I'll let you all know how it goes.

Is it 100g of Mucana Pruriens powder or 100g of Mucana Prurians extract? Any particular reason you're using it?

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I've also settled on a nice supplement combination, I managed to get my hands on 100g of pure Mucuna Prureins, which I will need to be careful with as 1g would equal about 10 Norateen 2 H/W Tablets :shock: . I'll let you all know how it goes.

Is it 100g of Mucana Pruriens powder or 100g of Mucana Prurians extract? Any particular reason you're using it?

Yes it's extract. Mainly because it works out cheaper then buying Norateen2, also through my research I've discovered that L-Dopa (ingredient) also causes the secretion of Growth Hormone from the Pituitary Gland, and increase the effect of a thermogenic if combined.

I know of a couple of guys that have switched from Norateen 2 to the Mucuna and claim that the difference is really noticable.

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