Luigis

[Luigi]

first time using bands today was suprisingly hard but will keep at them.

Training at ESB mate? You'd have the meke set up for bands eh?

Ive started using them too but we have to anchor them down with plates n shit Blue bands on the squats \:D/ Felt great at the time but im feelin it now. 8)

Good back train :nod:

how much weight do you have to put on the bands to stop them from flinging up ? lot of tension on them ay.

[EMC]

id love to see you deadlift luigi, do you have any videos posted anywhere?

[Viking Power]

just came across this on youtube

Awsome vid, Tonka well what strength yeah power man great bloody great

VP

[steak]

first time using bands today was suprisingly hard but will keep at them.

Training at ESB mate? You'd have the meke set up for bands eh?

Ive started using them too but we have to anchor them down with plates n shit Blue bands on the squats \:D/ Felt great at the time but im feelin it now. 8)

Good back train :nod:

how much weight do you have to put on the bands to stop them from flinging up ? lot of tension on them ay.

sure is. heavy dumbbells for squats hold em down but you have to wedge a small palte under the DB to stop em rolling and a for deads we anchore them against a squat rack and the other ends under 4x20s with a loop through the bottom one.

Get some hard case looks when you set it all up but when I ask if they wont a go they all say "f*ck that!" :grin:

just came across this on youtube

Awsome vid, Tonka well what strength yeah power man great bloody great

VP

Yeah i seen that too...inspirational stuff!

[ThePman]

I just stand on them for deadlifts. If you quad the minis instead of just doubling them over, you'll get about the right tension.

Another option for doing deficit pulls is to loop the bands under a wide 20kg plate (which you then stand on), but you'll need a thick flat plate for that, otherwise it'll wreck your bands and probably be hard to pull from.

You can do it if you have a good power rack with a low pin and if it's bolted down. The racks at LM aren't bolted down and I don't want to risk one of them going flying. I guess you could load the rack up with plates if it's not bolted down, but I'm lazy.

For squats I get two dumbbells per side and then cinch the bands around both to give it a wider base. If you're using greens or anything stronger, you'll need either pretty heavy DBs, or what I've done is to cinch the bands, then feed it through the center hole of a 20 that I lay on top.

[steak]

good tips Matt 8)

[Luigi]

id love to see you deadlift luigi, do you have any videos posted anywhere?

i dont get why, my deadlift sucks ! :oops:

and yea great vid

[Luigi]

wow pman and steak, thats some great kiwi ingenuity right there

[Luigi]

first time training chest properly in 3 weeks

bb flat

60x12

80x6

100x8

110x7

110x5 - last rep cramp

110x3 - got back cramp here 3rd rep

110x1 - here on 1st rep

100x8 - last rep

keep getting cramp in lower lats/maybe even spine erector muscles really annoying and seems to be happening a lot, something to do with form ??

bb incline

80x8

80x8

80x7

bb decline

80x8

80x8

flat cab flys

18x11

18x8

18x7+12x5

great sesh today, looking forward to legs 2mo just cooked up a kg of rice so gonna try get through 4/5 of that before legs 2mo.

eats today

4 weetbix with milk

chicken and rice

chicken and rice

fruju+winegums+banana

whey shake

steak+potatos+mushrooms+beans

chicken and rice

ice cream

chicken and rice

eggs

[boostinggtir]

keep getting cramp in lower lats/maybe even spine erector muscles really annoying and seems to be happening a lot, something to do with form ??

yea ive had this before.

Looking forward to legs a? that's a heman mind set, fucking hate leg when dieting :doh: Achieving them big squats feels awesome, so i recall.. :pfft:

[Luigi]

QUADS

bb squats

20x12

60x12

100x6

120x6

140x6

160x3 - some clown walked into the bar when i was at the bottom of the 2nd rep - threw me off quite a bit :evil: idiot.

170x3 - same as last week.... might have something to do with above. who knows.

140x6 + 60x12 front squat

100x6 front

60x10 front

leg press

6ppsx12

7ppsx12

7ppsx10

leg ext

4px12

4px12

4px10+3px4+2px6

mind was willing today, body was not :-s next week. now EATEATEAT and GROWGROWGROW

[steak]

good quad thrashing 8)

[ohjoshua]

That must be about the most reps youve got at 110kg?

sucks about the cramp.

Do you get cramps any where else?

[Luigi]

That must be about the most reps youve got at 110kg?

sucks about the cramp.

Do you get cramps any where else?

not sure, like i said havnt trained chest properly for a few weeks. feeling so sore today !! feels good and nah that is the only place and only when going heavy on bench.

today did a quick tricep session

bb closegrip bench

60x12

80x8

100x8

100x7

100x7

bands added

60x8

80x4 - suprisingly hard

60x6

60x6

few other things to finish

biceps/shoulders 2mo

then

rest

then

back on saturday

.

[Dr Squat]

How did you find the bands bro?

[Luigi]

How did you find the bands bro?

good, needa be real explosive off the chest to get it up to lockout. used them for deadlifts the other day too. will be using them more often for sure.

[Dr Squat]

Is that Platz or De Mayo?

[Luigi]

[Dr Squat]

^^^ nuff said... :nod:

[boostinggtir]

tris by them selfs a? :pfft:

[Luigi]

tris by them selfs a? :pfft:

yes was spose to be bis and tris, ran out of time. hit bis 2mo

[boostinggtir]

tris by them selfs a? :pfft:

yes was spose to be bis and tris, ran out of endurance. hit bis 2mo

That's a shame.

[steak]

tris by them selfs a? :pfft:

yes was spose to be bis and tris, ran out of endurance. hit bis 2mo

That's a shame.

too much weights not enough speed work

[Luigi]

^^ whatever fools i got endurance for days :wink:

today was shoulders/biceps

started off with 3 sets of cable side raises + 4 sets of rotator exercises for each arm

12x12-15 reps for each set. no rest. warmed up shoulders nicely and gave a good pump

then onto bb behind head press

40x12

60x8

60x7

bb front press - bar down to touching chest then pushing up to before triceps engage

60x10

60x8+2

rear delts - reverse cable flys - find these really good, always feel them in rear delts a lot.

12x12

12x10

18x6+12x6

biceps - started with seated preachers curls - cables

36x15

48x12

48x10

stackx6

then bb olympic bar curls ( in the squat rack )

30x12

40x10

40x8 + 20x6

finished with some log pressing

40x12

60x9+1 (last one push-pressed)

60x8+2

60x8+1 + 40x5+2

great train tonight. back to eating good, should see some good gains in the next few weeks.

[boostinggtir]

them preacher curls should be last boi