Ash's Journal

[Varven]

Jono thats what I meant.

when I first started benching one day I bravely tried a 4 re sept. The 3 rep had the barbell sitting on my chest, I rolled it off. Luckily it wasnt heavy enough to brake anything.

Now I wont bench at all, it screws my shoulder and I workout by myself now.

[Growth]

Depending on where you are the bar on the smith machine doesn't weigh anything.

Come on people - Counter weights!

Ive yet to see a simth machine with counter weights, all of the ones i have used drop to the floor with a loud band if unhooked and dropped, i think the norm is that it weighs the same an an oly bar.

Why on earth are you using a smith machine?

Please don't tell me for your chest.

Because he doesnt like being crushed going to failure :? If i was going really heavy for a bench press and didnt have a spotter i would use a smith machine for sure.

[jono]

Depending on where you are the bar on the smith machine doesn't weigh anything.

Come on people - Counter weights!

Ive yet to see a simth machine with counter weights, all of the ones i have used drop to the floor with a loud band if unhooked and dropped, i think the norm is that it weighs the same an an oly bar.

Why on earth are you using a smith machine?

Please don't tell me for your chest.

Because he doesnt like being crushed going to failure :? If i was going really heavy for a bench press and didnt have a spotter i would use a smith machine for sure.

thats the same smiths we have. the bar drops if you just leave it

[Flex]

Sorry if I came across a bit strongly. I had a bit of a heavy night and smith machines aren't really my thing.

Most smith machines have a counter weight. By counterweights I don't mean that the bar weighs nothing - obviously it will hit the ground when you release it with a loud clang and depending on the counterweights could weigh anything from as little as 5kg up.

It's just that at a certain point in your range of motion, and with the right momentum, you can get that counter weight to make the bar weigh practically nothing.

Looking at my last post I can see why I may have been a little misunderstood.

As far as why not to use a smith machine?

Well it will help you if you don't have a spotter, and maybe good for training short term on. But as far as negatives (from my point of view):

You don't train the stabilizers - you'll be able to push out stacks of weight but your core and stabilizers aren't getting worked as much as what they do with free weights.

Your plane of movement is generally unnatural, so you don't train the muscles correctly and can result in injuries. If you're benching on it you are forced to move in a straight up and down motion - however if you use free weights and are using proper form you should be pushing up in an arc.

And neither do you squat straight up and down as you are forced to in a Smith so again you are training your body in an unnatural plane.

Currently my training doesn't require that I go to failure so I don't require a spotter. If I was training to failure then I would prefer to try and get someone else in the gym in to spot me, rather than use a smith.

If you have to use a smith for spotting purposes at the moment, just don't make it a mainstay or permanent fixture of your training routine.

[Ash]

Sorry if I came across a bit strongly. I had a bit of a heavy night and smith machines aren't really my thing.

That's cool. I thought I was on bodybuilding.com for a second there. :grin:

Most smith machines have a counter weight. By counterweights I don't mean that the bar weighs nothing - obviously it will hit the ground when you release it with a loud clang and depending on the counterweights could weigh anything from as little as 5kg up.

It's just that at a certain point in your range of motion, and with the right momentum, you can get that counter weight to make the bar weigh practically nothing.

I don't know about "most" smiths being counterweighted. I've used some over the years that were nicely counterweighted and the bar felt like it weighed only a few kilos but the majority seem to have a damn heavy bar with the locking mechanism and a pair of chains. I wouldn't want to be under the bar on the smith at my gym if it was dropped from any part of it's range of motion.

As far as why not to use a smith machine?

Well it will help you if you don't have a spotter, and maybe good for training short term on. But as far as negatives (from my point of view):

You don't train the stabilizers - you'll be able to push out stacks of weight but your core and stabilizers aren't getting worked as much as what they do with free weights.

I use a smith for 2 reasons - variety and safety. My training requires that I reach positive and negative failure and while I am not tough enough to reach negative failure all the time, it does happen often enough that I would be in bad trouble without a power rack or smith machine.

As I mentioned in my post on this thread http://nzbb.co.nz/forum/viewtopic.php?t=406&highlight I think using only machines would be bad idea and using only the smith forever would probably be just as bad but I also use plenty of free weights. For most of the exercises I do on the smith, I do a free weight equivalent as well.

Your plane of movement is generally unnatural, so you don't train the muscles correctly and can result in injuries. If you're benching on it you are forced to move in a straight up and down motion - however if you use free weights and are using proper form you should be pushing up in an arc.

I agree that the plane of movement isn't natural but I don't agree that it will automatically lead to injuries. You could say the same about any machine - some machines I've seen are just awful but they don't have the bad reputation of the smith. IMO more injuries are caused by free weight movements like flat BB bench, press behind neck, upright rows etc. than the smith will ever cause.

It's quite possible to get to a position on the smith where the movement is comfortable and productive.

If you have to use a smith for spotting purposes at the moment, just don't make it a mainstay or permanent fixture of your training routine.

The old "smith machine is evil" argument has been held over and over and I suppose we've just got to agree to disagree. I don't think it's the terrible thing it's been made out to be but I wouldn't choose a smith machine to be my only piece of gym equipment either

[Varven]

Ash, lets see some posts on diet as well. Maybe just a brief outline of what your trying to get in and any variations etc...

[Ash]

Today's workout - biceps, forearms, calves, hams and quads.

BB Drag curls

LT 30 x 19RP TT35 x 19RP

This is an exercise I've recently added to try find a replacement for EZ Bar curls, which hammer my lower back as the weights get higher. It feels a bit awkward but I'll stick with it for a while.

Standing BB wrist curls

LT 45 x 15S TT 52.5 x 11S

Leg press calf raises

LT 120 x 12S TT 130 x 11S

Stiff leg dead lifts

LT 50 x 15S TT 60 x 12S

Slowly working up the weights here, don't want to re-injure my back.

Leg Press

LT 200 x 20S TT 240 x 20S, 240 x 20S

My knees still won't allow me to push heavy on Leg Press yet, so I added in a 2nd set of 20 reps just to keep the intensity up.

It's quite frustrating to have to hold back on so many exercises at the moment but I would rather make some progress than get hurt again and end up hobbling around like an old man. :banging:

[waldo]

This stuff is gold! Arguements over Smith machines! LOL! Whatever floats your boat guys, as long as it works for you. Me personally? A bar, some weights, a bench and a squat rack. lets not confuse the issue here.

Having said that.....I'm off to the gym to do partial bench reps while lying on the floor using the smith machine. That should add the mass I was after!

[waldo]

Flex,

do you train with a buddy?

Have you pushed excercises to failure ?

What do you do when a loaded bar is on you and your too weak to rack it ?

I know someone who stands up with it and rows it LOL but for the majority of us, it results in a broken sternum/rib cage unless theres some fast way of racking it.

Smith Machine do I hear ? 8)

I used to train with Flex, many moons ago. Yup, we pushed to failure on a very regular basis. When he/I were to weak to rack it, the other would spot.

AND, in 15 years of training/gymming/sports etc, I've never seen anyone break their sternum while benching.

I hear no Smith Machine for some....all good for others.

[Ash]

This stuff is gold! Arguements over Smith machines! LOL! Whatever floats your boat guys, as long as it works for you. Me personally? A bar, some weights, a bench and a squat rack. lets not confuse the issue here.

Having said that.....I'm off to the gym to do partial bench reps while lying on the floor using the smith machine. That should add the mass I was after!

Que? What are you on about old boy? :grin:

At least we managed to get over the smith machine argument in a few posts. I've seen it run to 5 or more pages on other sites. :roll:

Based on everyone everywhere having the same old argument over and over, I reckon the Internet is the final proof that mankind is destined to repeat history over and over and over etc.

[Ash]

AND, in 15 years of training/gymming/sports etc, I've never seen anyone break their sternum while benching.

True but I've seen some funny contortions done by people stuck under BBs, also some funny faces - very red and very sweaty with eyes that looked as wide as plates LOL :pray:

[waldo]

I hear that! I've never been involved in a Smith Machine arguement, just thought I'd chuck in my 0.02 worth.

Nice journel BTW, good to see some different takes on BB training. I would start mine up, but how many KMs at x amount average speed somehow wouldn't look right here!

I'll stop hijacking the thread now...as you were!

[Ash]

I hear that! I've never been involved in a Smith Machine arguement, just thought I'd chuck in my 0.02 worth.

Well that record is ruined! You're just one of the huddled masses now. :pfft:

[jono]

Today's workout - biceps, forearms, calves, hams and quads.

BB Drag curls

LT 30 x 19RP TT35 x 19RP

This is an exercise I've recently added to try find a replacement for EZ Bar curls, which hammer my lower back as the weights get higher. It feels a bit awkward but I'll stick with it for a while.

Standing BB wrist curls

LT 45 x 15S TT 52.5 x 11S

Leg press calf raises

LT 120 x 12S TT 130 x 11S

Stiff leg dead lifts

LT 50 x 15S TT 60 x 12S

Slowly working up the weights here, don't want to re-injure my back.

Leg Press

LT 200 x 20S TT 240 x 20S, 240 x 20S

My knees still won't allow me to push heavy on Leg Press yet, so I added in a 2nd set of 20 reps just to keep the intensity up.

It's quite frustrating to have to hold back on so many exercises at the moment but I would rather make some progress than get hurt again and end up hobbling around like an old man. :banging:

nice work man.

yep its good your going for saftey 1st. cant train if your injured.

[Growth]

I hear that! I've never been involved in a Smith Machine arguement, just thought I'd chuck in my 0.02 worth.

That was my first smith machine arguement too! Loved it.

Good workout Ash, if you dont mind me asking, do you always use high reps? or is it just a phase?

[Ash]

That was my first smith machine arguement too! Loved it.

And let us never speak of it again

Good workout Ash, if you dont mind me asking, do you always use high reps? or is it just a phase?

I've always been into low reps but something I read recently about using a slightly higher rep range to avoid injuries as you get older made a lot of sense. So I've tried to stick to the high end of the recommended rep ranges for the training I am doing. Even in the rest-paused sets, I try and get to at least 8-10 reps in the first part of the set

It seems to be working for me and I am getting good results with less pain in my joints.

[Ash]

Ash, lets see some posts on diet as well. Maybe just a brief outline of what your trying to get in and any variations etc...

My diet is pretty simple actually and hardly varies from day to day - when there's not much you can eat, it's easy to keep it clean. :wink:

The protein sources are whey, dairy products and eggs, lentils and beans. I get at least 300 grams of protein a day and try get 370ish on training days. Carbs come from brown rice, oats, lentils, pasta and beans etc. The fats come from flax oil, cheese, avos, nuts and eggs of course. Except for some sushi once a week and some date scones occasionally, that's about it.

My PWO shake is 60g whey, 50g oats, 40g dextrose and a banana.

I eat small meals all day long and drink at least 4L of water plus about 2L of green tea a day. Carbs get cut off at 17h00, after that it's just protein/fat meals.

I suppose it sounds really boring but I quite enjoy it.

[Ash]

After being told by 2 people at the lab that they didn't send results to patients, the envelope arrived in my post box this morning. :?

My morning testosterone was 12.3 - normal is 9.0-30.0, so I am in the normal range but that's still far too low as far as I am concerned.

I've got to have another test tomorrow and I'll be taking some high grade tribulus as of Friday and will get tested again in a month or so to see if that's made any difference.

[Ash]

Today's workout

Hammer chest press

LT 105 x 19RP TT120 x 15RP

I've been battling with this machine since I started using it. On subsequent workouts, I went from 105 x 11, 105 x 12, 105 x 14 and then they removed the adjustment mechanism from the machine, effectively reducing the ROM by about 20% and I went to 105 x 19.

So this week I added a decent amount of weight and got back into a reasonable rep range.

Hammer shoulder press

LT 55 x 13RP TT60 x 14RP

Dips

Bodyweight x 22RP

I haven't done dips in months, so I started off with just my bodyweight to make sure all the bits would stay together. Next time I'll add some weight.

Rack Chins

LT BW+5kg x 10S TT BW+5kg x 12S

These felt really good today. What a great back exercise.

Floor medium grip pulldowns

LT 78 x 18RP TT 84 x 12RP

My form was lousy on these and I didn't get the reps I expected. For some reason I really battled with the 6kg weight increase, maybe I needed to rest a bit longer after the rack chins.

Felt great today (except for fading at the end). It's good to be making ongoing progress given the circumstances. :grin:

[Varven]

Ash are your dips on a proper dip station or are they bench dips ?

Are Test. levels up after the changes to diet/supplementation ?

[Ash]

Ash are your dips on a proper dip station or are they bench dips ?

Real dips of course :grin:

Are Test. levels up after the changes to diet/supplementation ?

It's hard to say. My morning testosterone level last week was 12.3 but that's the first morning result I've got.

The first result was from the afternoon and it was 8.3, so that's an increase of almost 50%, which seems a bit much for a simple diurnal variation. I've seen references to a 25-30% shift in testosterone levels between early morning and evening, so maybe it is going up. The next blood test will hopefully show another increase.

[jono]

nice workout there ash. id say fading at the end is prolly either not enough rest between ex. OR not enough carbs b4 workout ?

[Ash]

nice workout there ash. id say fading at the end is prolly either not enough rest between ex. OR not enough carbs b4 workout ?

Thanks Jono - I am pretty sure it was just a lack of rest after the rack chins. I also rushed my warm-up sets because someone else wanted to use the machine.

I'll crush that damn exercise next time out - if I can do 18RP with 78, the jump to 84 shouldn't be a problem.

[Growth]

if not try sipping on a energy drink during your w/o

[Ash]

I had a great workout today! \:D/

Went in feeling very average physically and had to grab 2 caffeine tablets after my first few sets to give myself a bit of a kick, which seemed to work.

Incline DB curls

LT 20 x 20RP TT 22.5 x 9S

I feel like I've been overtraining biceps because I do back and bis in subsequent workouts, so I am going to try doing all my bicep work as a straight set rather than rest-paused.

Pinwheel curls

LT 18 x 15S TT 20 x 14S

Standing calf raises

LT 111 x 12S TT 118 x 11S

Sumo leg press

LT 160 x 25S TT 190 x 20S

Hack Squats

LT 85 x 20S TT 125 x 10S, 105 x 20S

My knees felt fine today, so I went for some decent weight increases. This was the best leg workout I've had in over a year. :grin:

I've only got 2 of each leg exercise to rotate through at the moment, I should have 3 of each but I have issues with some of the machines or exercises.

Hamstrings - I am stuck because the seated leg curl machine sucks and gave me some major tendonitis last year. I just won't use it end of story.

Quads - I can't squat so I might add try using the horizontal plate loaded leg press machine for some variety. It's that or maybe lunges or leg extensions.

Calves - I'll try standing BB calf raises soon to get a 3rd calf exercise.

I have to admit that I am looking forward to a nice relaxing weekend.