End of September d/day

[Rookie]

Yeah even if I go on a 45 degree angle still not biomechanically favourable, like I said that's prob where limb length and that come into place. Most pro's do a combo of t-bars and bent rows so I guess both work as long as you lifting some heavy ass weight!! Oh and like Gregg Valentino said "let the muscle do the work, anyone can heave ho that shit" :pfft:

[PeterDolan]

Yeah I do both every now and then but will almost always do bent rows but like almost everything, you've gotta do what works for you, no use beating a dead horse doing what someone else says you must do in order to get a thick back, big quads etc

[TonganTerror]

its a mean machine that hex bar have used it at your gym myself blahman :nod: you will have to introduce yourself next week Ill be training at bay bodyfit with my mate all week should be fun :grin:

[PeterDolan]

I've heard the hex bar reduces stress on the spinal erectors?

Blah, TT or anyone else for that matter care to comment?

[Rookie]

Yeah I do both every now and then but will almost always do bent rows but like almost everything, you've gotta do what works for you, no use beating a dead horse doing what someone else says you must do in order to get a thick back, big quads etc

Yeah of course, do what works- stick to that and change if need be. I think its also about "feeling" a particular exercise, I have to quote Gregg Valentino again but he did say if you're not feeling it don't do it

[TonganTerror]

I've heard the hex bar reduces stress on the spinal erectors?

Blah, TT or anyone else for that matter care to comment?

dunno about less stress on spinal erectors mate but it feels very comfortable as your hands are by your side and just feels awesome picking it up and controllong it down.

[Daz69]

its a mean machine that hex bar have used it at your gym myself blahman :nod: you will have to introduce yourself next week Ill be training at bay bodyfit with my mate all week should be fun :grin:

Hey..... I thought you trained at Global fitness...?

Have you swapped gyms..?

:wink:

[morattigirl]

Good to see you;ve started a log mate :nod:

Just a few questions:

How come there are no deadlifts or t-bar rows on your back days?

those are two exercises where you'll be able to go to quite heavy and get the most bang for your buck!! Good for thickness and overall size/strength

Rookie

Hex squats prob should be called hex dead lifts. T bar rows and normal deads I plan on adding to the current workout plan as I looking for what feels right week to week. Once sorted I will stick to plan for 6weeks and see what happens.

Morratti here is a hex bar

http://www.ordinary-joe-muscle-building ... x-bar.html

I am in Papamoa by the new highschool training at Bay body fit

On the Tbar never used it because my grip is crap but should give it a go this week. Cheers for the tips.

True your in Paps too, you just down the road from me 8)

Had a look at that Hex bar, interesting

[TonganTerror]

its a mean machine that hex bar have used it at your gym myself blahman :nod: you will have to introduce yourself next week Ill be training at bay bodyfit with my mate all week should be fun :grin:

Hey..... I thought you trained at Global fitness...?

Have you swapped gyms..?

:wink:

na mate global is MY HOUSE ill be kicking management and the people I dont like out before I leave :pfft: just taking up an offer of a week down there so should be good to see if they got any new moves for us :grin:

[blahman]

its a mean machine that hex bar have used it at your gym myself blahman :nod: you will have to introduce yourself next week Ill be training at bay bodyfit with my mate all week should be fun :grin:

Will do bud, you used to kick around with Mr Stella Jigger correct? Will be keen to catch up at some point this week.

[blahman]

Backday

Lat pull down wide

12x60

12x78

10x84

8x85

Cable Rows

12x84

10x90

8x96

Tbar

Warmup.

15x40

12x60

10x100

10x100

6x110

Upright row

12x54

10x60

10x66

8x72

Closegrip reverse pull down

12x72

10x78

6x84

Widegrip lat pushdown

3x12x30

[Rookie]

Backday

Tbar

Warmup.

15x40

12x60

10x100

10x100

6x110

Good shit man!!!!

Happy to see the t-bars in there :pfft: Good weight too man!! Hope there wasn't too much body english, and get the full stretch at the bottom.

Looked like a mean session man, keep at it.

[blahman]

I am guessing one should use a back belt when using T bars. Body english was a bit of an issue but getting a feel for it and will work on form next week. Cheers for the tip :pfft:

[TonganTerror]

yeah bro stella still one of my best mates hmmm now I should know you also lol catch you next week mate...... good back workout :nod:

[Rookie]

I am guessing one should use a back belt when using T bars. Body english was a bit of an issue but getting a feel for it and will work on form next week. Cheers for the tip :pfft:

Only use a belt if it puts too much pressure on your lower back or you're doing heavy triples or something. Yeah if body english is an issue, decrease the weight and focus on rowing with your back, big squeeze at top- bit hard to explain in words.

You'll get the hang of it, just pick a weight thats challenging but not so hard you're rocking up and down like a see-saw!

[blahman]

Yeah can see how long and slow would be alot harder.

[Rookie]

Yeah can see how long and slow would be alot harder.

haha not really telling you to go slow bro :pfft: Just saying let the muscle do the work. You want constant rhythm with your back work, the stretch and the squeeze are pretty important when it comes to the back.

Take a look at Jay Cutler or any top bodybuilders doing back work and you'll understand.

[blahman]

Shoulders and Traps

D/bell Should press

12x20

12x20

10x22

10x25

8x27

Clean and Press

12xbar

5x40

5x45

5x50

5x55

5x60 just but bloody hard work

Shrugs

60x12

100x10

100x10

100x10

Leg raises

3x10

Ab crunch

3x20

[blahman]

[TonganTerror]

photos are fine mate just get in there and tear up some cardio and get someone to critique and sort out your diet good weight loss in the 12 week challenge :nod:

[PeterDolan]

Go hard man, good luck!

[blahman]

As I said about 20% + body fat but on a mission to be around 12% by christmas. Crappy photos but the best I can do for this evening.

[TonganTerror]

fark youve lost a shitload of weight awesome man :clap: awesome dedication right there

[blahman]

Yeah bro going on the protein and good diet workout hard now. Got the eats pretty much sussed with having at least 25grams of protein with each meal.

Hitting the cardio with the 5day a week weights now. Going for 20mins light runs to burn away the fat and see what is lurking underneath. Am keen on learning hence why posting at the start of a new campaign to in 12 wks I can look back and say this is where I was this is where I am - simple.

[blahman]

Arms day

Skull crushers close grip

12x27.5

12x32.5

9.5x37.5 only half way up on the last

4x42.5 buggered

overhead dumbell press

12x25

10x27

9x30

machine pushdown

12x60

10x66

9x72

Biceps seated machine curl

12x48

10x54

10x60

8x72 good pump

Hammer curls

10x15

10x17

8x17

20min jog 3.52km