back to basics

[Growth]

melvin anthony, one of the smallest waists these days

That is one awesome back, what are his stats?

[Marcus]

http://www.melvinanthony.com

IFBB Pro :nod:

[jono]

melvin anthony, one of the smallest waists these days

That is one awesome back, what are his stats?

duno stats dont mean much in bodybuilding

[jono]

www.melvinanthony.com

IFBB Pro :nod:

yep, there ya go

[Growth]

duno stats dont mean much in bodybuilding

??? I mean waist size to chest size etc ??? You said hes got one of the smallest waists, just wondered what size it is?

[jono]

duno stats dont mean much in bodybuilding

??? I mean waist size to chest size etc ??? You said hes got one of the smallest waists, just wondered what size it is?

less than 30" around 28-29" i guess.

pic is of him 2 weeks out from this years ironman pro i think.

[Growth]

> Looks at pic :shock:

[jono]

yeah hes pretty crazy :grin:

[jono]

tuesday

CHEST

incl db press

10*8

15*8

22*6

25*6

32*5

32*4

flat db press

25*6

28*5

28*5

weighted dips

25*5

25*4

20*4

BIS

bb curls

20*6

25*6

32.5*5

32.5*4

db curls

15*5

15*5

15*5

hammer curls

12*5

12*5

another great workout inc db press was great compared to last weeek

[Growth]

wow, nice amount of sets with the incline db's jono :nod:

[jono]

wow, nice amount of sets with the incline db's jono :nod:

heh the only working sets are the 32's. rest is warmup sets, and since its my first chest ex i like to warmup good.

[Growth]

heh the only working sets are the 32's. rest is warmup sets, and since its my first chest ex i like to warmup good.

Yeah warming up on the first ex is a very good idea. I usually do set of laterals to warm up the shoulder before i do a chest workout. Hopefully it will help avoid injury...seems to be working so far.

[jono]

heh the only working sets are the 32's. rest is warmup sets, and since its my first chest ex i like to warmup good.

Yeah warming up on the first ex is a very good idea. I usually do set of laterals to warm up the shoulder before i do a chest workout. Hopefully it will help avoid injury...seems to be working so far.

i would drop the set of laterals and change it to mayb seated db press's. considering chest work involves the front delts a lot more than medial delts.

[Growth]

i would drop the set of laterals and change it to mayb seated db press's. considering chest work involves the front delts a lot more than medial delts.

Although the medial deltoid is the target of the lateral raise, the anterior deltoid is still a synergist in the movement. I dont see how changing to a seated press will benefit over a lateral raise.

[jono]

i would drop the set of laterals and change it to mayb seated db press's. considering chest work involves the front delts a lot more than medial delts.

Although the medial deltoid is the target of the lateral raise, the anterior deltoid is still a synergist in the movement. I dont see how changing to a seated press will benefit over a lateral raise.

i think if your goal is warming up shoulders, there are better ways to do it than laterals. when i do laterals i cant feel it working my front delts at all. however when i do seating db press or military press i can feel my front delts working.

[Marcus]

I've never really got into warming up other bodyparts for chest, etc, although I have seen powerlifters warm up their triceps before a workout.

I just usually do straight sets of 6 in a controlled manner. I tend to warm up on very light weights then move straight into the heavy stuff, or else I can't hit my PB's.

For example:

Incline DB press (How I used to train):

10 x 27

8 x 32

6 x 35

6 x 37

6-8 x 40.6 (to failure)

5-7 x 40.6 (to failure)

Then I tried:

8 x 27

6 x 27

6 x 35

6 x 42 (to failure)

4 x 42 (to failure)

I got some nice size gains from doing this also.

Now I train DC style so it's different again, but I still warm up to the same principles.

[jono]

yeah i think its important to warmup, WITHOUT draining any of your strength. this is why my last warmup set is 25kg db, then i jump up to 32kg for my first working set.

[Growth]

i think if your goal is warming up shoulders, there are better ways to do it than laterals. when i do laterals i cant feel it working my front delts at all. however when i do seating db press or military press i can feel my front delts working.

Weither you can feel it or not the muscle is still working. The only time i feel the front deltoid working is when doing incline bench. Arnolds, mil press, laterals all feel the same to me.

I guess since the front delt is getting worked its just down to personal preference.

[Growth]

For example:

Incline DB press (How I used to train):

10 x 27

8 x 32

6 x 35

6 x 37

6-8 x 40.6 (to failure)

5-7 x 40.6 (to failure)

I didnt used to warm up peroid, then i began doing one set warmups. I think it was jono that suggested doing more warmups and let working sets, i tried that and have found it very useful, no injuries yet. Nice tip jono

[jono]

thursday

BACK

deadlifts

60*6

80*6

100*4

110*3

chins

bw+1.25kg*4

bw+1.25kg*3

bw*3

db row

25*8

35*6

40*4

cable row

56*8

63*6

70*4

what a crappy workout. as i drove my car home afterwards i felt like crashing just to check if i was alive still. im going to start taking a notebook to the gym. this way i can look what i did last time and beat it. either in reps or weight. hopefully this will inject mroe life into my training

[Growth]

Mate you are being way to hard on yourself! I cant recall exact number from your journal from the top of my head but isnt your db and cable row comparable to your last back workout? Deadlifts are good too.

Very good idea to make a training book and take it to the gym with you so that you can try to beat previous workouts. Since i started my journal thats what ive been doing. Ill try to get my and extra rep or two out of an exercise, or try to up the weight slighly. It makes it alot easier when you look at the training book and think, hey if i can squeeze out another rep that will be my PB.

Had to have a big LOL at "as i drove my car home afterwards i felt like crashing just to check if i was alive still"

Your training is going good mate, keep up the good work, make a training book, and im sure you keep seeing improvements.

[jono]

Mate you are being way to hard on yourself! I cant recall exact number from your journal from the top of my head but isnt your db and cable row comparable to your last back workout? Deadlifts are good too.

Very good idea to make a training book and take it to the gym with you so that you can try to beat previous workouts. Since i started my journal thats what ive been doing. Ill try to get my and extra rep or two out of an exercise, or try to up the weight slighly. It makes it alot easier when you look at the training book and think, hey if i can squeeze out another rep that will be my PB.

Had to have a big LOL at "as i drove my car home afterwards i felt like crashing just to check if i was alive still"

Your training is going good mate, keep up the good work, make a training book, and im sure you keep seeing improvements.

some numbers are simliar, the chins felt a lot heavier this time.. i generall felt crappy during this workout. yeah i think the book will help me a lot. give me goals for each set.

[Marcus]

Yeah notebooks are all good man.

If I don't beat my last workout by at least a rep or increase weight then I make myself swap exercises. I tmakes me work that much harder because I don't want to lose my "favourites".

[jono]

Yeah notebooks are all good man.

If I don't beat my last workout by at least a rep or increase weight then I make myself swap exercises. I tmakes me work that much harder because I don't want to lose my "favourites".

yeah. ive actually been planning to get one all week but i always forget

[Marcus]

I've only started doing it this year. It really adds pressure to your workouts because you get pissed off when you don't hit or better the weight you did last time.