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Old 06-03-2012, 07:42 AM #1975
Pump Revolution
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Quote:
Originally Posted by ]TSS[ Dake View Post
Made a second trip to vent some steam by way of heavybag work
4x5 minutes
It very much bothers me when people doubt my capacity for violence. Just because I don't go around beating my chest about how tough I am doesn't mean I won't absolutely gutter**** you if the situation calls for it.

**** these last couple of days.

Silly Dake, don't you watch the news? "unarmed" people are harmless
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Old 06-03-2012, 09:54 AM #1976
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HS press: 110s 4x5, 7
Upright rows: 80 2x12, 20
HS dips: 345* 3x5, 11
HS shrugs: 455* 2x8, 16
Prone ham curls: 170 2x12, 17
Hack squats: 325* 2x5, 11
Leg press: 455*x18

DJ: Tried focusing on elbows, definitely helped but still felt a decent amount of pain. I think I will be in the same place I was if I bump up the weight anymore, maybe I just lack the wrist flexibility.
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Old 06-03-2012, 09:59 AM #1977
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Old 06-03-2012, 11:31 AM #1978
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Quote:
Originally Posted by ]TSS[ Dake View Post
Made a second trip to vent some steam by way of heavybag work
4x5 minutes
It very much bothers me when people doubt my capacity for violence. Just because I don't go around beating my chest about how tough I am doesn't mean I won't absolutely gutter**** you if the situation calls for it.

**** these last couple of days.
Sorry to hear that big guy.
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Old 06-03-2012, 11:42 AM #1979
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Quote:
Originally Posted by Pump Revolution View Post
HS press: 110s 4x5, 7
Upright rows: 80 2x12, 20
HS dips: 345* 3x5, 11
HS shrugs: 455* 2x8, 16
Prone ham curls: 170 2x12, 17
Hack squats: 325* 2x5, 11
Leg press: 455*x18

DJ: Tried focusing on elbows, definitely helped but still felt a decent amount of pain. I think I will be in the same place I was if I bump up the weight anymore, maybe I just lack the wrist flexibility.
How wide is your grip? I remember seeing somewhere that if your wrists hurt, you should go wider.
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Old 06-03-2012, 12:30 PM #1980
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gonna start working out again this week. Mainly body weight stuff.

Thinking various workouts of pushups, dips, pull ups, air squats and/or 1-leg squats.

Don't really know how to structure it though.
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Old 06-03-2012, 12:40 PM #1981
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Do air squats mess with your back issue at all? I remember when I first hurt mine, sitting down and getting up were difficult.
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Old 06-03-2012, 01:10 PM #1982
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Dunno. I just don't want to completely neglect my legs. It won't make it worse, just may make the numbness/tingling come back if anything.
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Old 06-03-2012, 04:41 PM #1983
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excellent back/bis/forearms day

Chins @ BW - 7-4-4-3
Underhand BB Rows - 95lbs, 2x12. 65lbs, 1x12. *
HS Pulldowns - 110lbs, 2x12

CG Cable Rows - 8th, 9-6-6
Face Pulls - 5th, 1x12. 6th, 2x12.

Standing DB Alt Curl - 40s, 5-4-3. 35s, 3.
BB Curl - bar, 2x10
DB Curl - 12s, 1x12

EZ Rev Curl - b+25, 7-5-4-4
BB Wrist Curls - 65lbs, 3x12. bar, 1x12.

Deficit Deads - 235lbs, 1x5.
Abzzz - decline situps with 10lbs behind my head

* first time trying underhand bb rows and i did feel em in my lats but a lot of it felt like my bis, but ima stick with em for a few more times

been tweaking the rest times a bit, but the intensity is still there and the prescribed reps is still there

also, dudes be getting mad at me in the gym LOL. Overheard these two black guys say "look at him, he walks around thinking he owns the place", little do they know i am a very quiet and shy individual. people and there assumptions these days. positive note on that tho is i must be doing something right when these guys getting mad lmao
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Old 06-03-2012, 05:15 PM #1984
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Originally Posted by CobraXX View Post
How wide is your grip? I remember seeing somewhere that if your wrists hurt, you should go wider.
Going to try that next week, if that doesn't work I will give ditch them for db raises and machine laterals.

FHS: Had that happen last week but this black guy was complimenting me
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Last edited by Pump Revolution : 06-03-2012 at 05:17 PM.
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Old 06-03-2012, 06:35 PM #1985
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Quote:
Originally Posted by FHS JewFro View Post
* first time trying underhand bb rows and i did feel em in my lats but a lot of it felt like my bis, but ima stick with em for a few more times
your probably moving your elbows kinda like a curl when you positive rep, just keep your elbows locked and you'll see the difference
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Old 06-03-2012, 07:04 PM #1986
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wiiiide grip weighted pullups
then motorcycle rows

holy ****, DOMS only 6 hours later
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Old 06-03-2012, 07:52 PM #1987
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Old 06-03-2012, 07:53 PM #1988
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I'm getting ridiculous bad DOMS on 5/3/1 and a cut. Never had DOMS before, or at least nothing really worth mentioning.

2 days later and my hamstrings still hurt when I go to sit down/stand up. Luckily I won't need them until Wednesday, but it's made getting my cardio in very difficult. I've had to take walks in the evening instead of jogging.
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Old 06-03-2012, 07:58 PM #1989
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Do you feel like 5/3/1 is a lot lower volume compared to what you have done in the past?
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Old 06-03-2012, 08:56 PM #1990
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Do you feel like 5/3/1 is a lot lower volume compared to what you have done in the past?
I would say it's higher volume at once for the bodypart being worked then I'm used to, but overall lower volume, yeah.

I don't usually do more than one movement per bodypart, so 63 reps for legs is a lot!

However, it's obviously a LOT lower volume overall each day. I'm usually done in about half an hour, then I go do cardio.
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Old 06-03-2012, 09:26 PM #1991
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Quote:
Originally Posted by FHS JewFro View Post
* first time trying underhand bb rows and i did feel em in my lats but a lot of it felt like my bis, but ima stick with em for a few more times
Just try to focus on your lats and squeezing your back more than pulling the weight. Lock the elbows and use your back to pull.

I'm sure you already know that, but, in my opinion, it's harder to do with an underhand grip.
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Old 06-03-2012, 10:26 PM #1992
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I would say it's higher volume at once for the bodypart being worked then I'm used to, but overall lower volume, yeah.

I don't usually do more than one movement per bodypart, so 63 reps for legs is a lot!

However, it's obviously a LOT lower volume overall each day. I'm usually done in about half an hour, then I go do cardio.
Which version are you doing?
I like the triumvirate the best. BBB is a lot of work on one exercise, but a lot of people like it.
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Old 06-03-2012, 10:54 PM #1993
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DT: If you need any help with exercise form, let me know


Here's how to deadlift

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Last edited by Pump Revolution : 06-03-2012 at 11:31 PM.
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Old 06-03-2012, 11:10 PM #1994
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^lol'd. Really? Wtf is that kid doing?
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Old 06-03-2012, 11:23 PM #1995
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I'm deadlifting
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