Edje007 gets 'freaky' with 1alpha by finaflex.

[g0hardorgohom]

You have a very impressive pair of delts, sir!

[BLaQz]

Your avatar does you no justice man... Great physique... Be interesting to see your results of this cycle...

[mattys4]

Nice pics man lookin beefy

[DreamWeaver]

Yes you have good width... this should add some thickness as well, a lot of attention on deads/bent over rows etc...get that back as thick as it is wide!! I love this shyte it's where I live but I have more trouble with width so I am really doing a lot of pullups etc...

[edje007]

Day 8

Just got of the scale..............84 kg, so up 1 kg since the start!!!!!!!!!!!!!!! Yep Yep


Had my chest workout yesterday, little different then usual because of wrist pain.

3 warm up sets Cable crossover

Cable crossover
90lbs(41.1 kg) x 13
80 lbs x 12
70 lbs x 12

Incline dumbbell fly (35degree angle bench)
28 kg x 9 + 2 forced reps
26 kg x 10
24 kg x 8

Decline dumbbell fly + decline dumbbell press(no rest, extra reps pressing with the same weight)
24kg x 9 + 4 reps pressing
22 kg x 9 + 2 reps pressing + 2 forced reps

Fly machine(precor)
60 kg x 14
55 kg x 12
50 kg x12 + 2 forced reps

Shoulders
Lateral raise(dumbbells)
14 kg x 8
12 kg x 8
10 kg x 8 + 2 cheat reps

Triceps
Standing french press, 1 arm
16 kg x 15 ( just 1 set, my wrist started to hurt on this one)

Triceps kickback
16 kg x 8
14 kg x9

Triceps rope pushdown
? no idea what the weight was, 3 sets

Abs
Frog crunches 3 sets
Gymbal crunches 3 sets


Overall, feel damn good. Very good pump, veins popping out like crazy during workout.
Energy level is good........

Today back day.............post later

(To dreamweaver: I'll pay some more attention to the deads and bent over rows BOSS. My training partner can't really perform them because of back problems, so I 'll have to do them myself......blood and guts!!!!!!!!!!!!! Thanks for the tips)

To all the guys, thanks for all the positive comments......won't let you down...........

Greetz Ed

[DreamWeaver]

Your welcome now watch your back thicken up during this run.

[edje007]

Your welcome now watch your back thicken up during this run.

will do!!!! 2hours till gym time.....

[edje007]

back workout

hammer low row
2arms
100kg x 10
90kg x 10

1arm
45kg x9
40kg x8

hammer high row
100kg x 8
90kg x8
80kg x9

wa chin up
2sets wide grip
2sets hammer grip

face pull
3sets

seated cable row(smal grip)
80kg x12
75kg x14
70kg x 14

rear delt machine
2sets

biceps

standing dumbbell curl
16kg x10(2arms simultanious) + few reps 1 arm at a time
14kg x12 + few reps 1 arm at a time

hammer curl
1arm +forced reps
18kg x8
16kg x9

cable preacher curl
3 sets

calves
toe presses
4sets
standing calf raises
3sets


overall decent pump...energy was a bit low, strenght was ok

hopefully next back workout will be as good as my chest workout.

will go back to the gym tomorrow for some stiff leg deadlifts. Can't perform regular deads because of a knee injury my training partner can't perform deads because of his lower back.

So riding solo tomorrow....

[edje007]

already sore from todays workout....love it

[mattys4]

already sore from todays workout....love it

Love it when that happens

[DreamWeaver]

I do not like hammer rows, I get nothing out of them, I prefer Tbar, Dorian or wide grip overhand... I also use db's sometimes... your focus should be more on these kinds of lifts I think. Like I said you are plenty wide but thickness is something that needs to carch up some. These are the lifts that will get it done. Too bad about deads but you can get it done with these other lifts. When I looked at your back routine I was thinking that's why he is wider than thick.

[g0hardorgohom]

Ed, do your knees hurt only when you go to heavier weights? If you can deadlift lighter weights, try doing deads at the last lift of your back day. Your upper back will already be a little fatigued so you don't need as big weights as usually.

I've been fighting with lower back pains for the last 8 months and now I decided that instead of going heavy, I'll do longer (5 rep) sets at the end of workout (after weighted chins, lat pulldowns and cable rows) so I could stay between 200-300lbs instead of usual 400lbs. Lower reps in other main lifts (front squat, close grip bench press, weighted chins and military reps) though as I don't have any knee- or shoulder problems right now.

DW, what do you think about this?

[DreamWeaver]

Ed, do your knees hurt only when you go to heavier weights? If you can deadlift lighter weights, try doing deads at the last lift of your back day. Your upper back will already be a little fatigued so you don't need as big weights as usually.

I've been fighting with lower back pains for the last 8 months and now I decided that instead of going heavy, I'll do longer (5 rep) sets at the end of workout (after weighted chins, lat pulldowns and cable rows) so I could stay between 200-300lbs instead of usual 400lbs. Lower reps in other main lifts (front squat, close grip bench press, weighted chins and military reps) though as I don't have any knee- or shoulder problems right now.

DW, what do you think about this?

I never go under 5 reps, there is just no reason to for me. You can work power fine at 5 reps. Lighter reps would be done at much higher ranges. I think if he was staying away from failure then he could concentrate mainly on form he should be ok. Just a bit lighter than you would normally go always using progression. Maybe 50% capacity to start instead of the regular 60%.

[edje007]

hey guys....even driving my car, my left knee hurts working the paddle...just made an apointment with the doc, from there on to the ortho(dont know the english name for this specialist, joints and bones), and get a mri scan.

[edje007]

I do not like hammer rows, I get nothing out of them, I prefer Tbar, Dorian or wide grip overhand... I also use db's sometimes... your focus should be more on these kinds of lifts I think. Like I said you are plenty wide but thickness is something that needs to carch up some. These are the lifts that will get it done. Too bad about deads but you can get it done with these other lifts. When I looked at your back routine I was thinking that's why he is wider than thick.

sounds good...will try, must say, my back is sore as hell today. From traps to lower back, in and out...

[DreamWeaver]

sounds good...will try, must say, my back is sore as hell today. From traps to lower back, in and out...

It may be that they hammer stuff does more for you than me. I still think the other exercises will do more to isolate in and around the romboids where a lot of thickness shows. I think you will see what I mean after your first set of heavy tbars...

[edje007]

It may be that they hammer stuff does more for you than me. I still think the other exercises will do more to isolate in and around the romboids where a lot of thickness shows. I think you will see what I mean after your first set of heavy tbars...

I used to do more barbell rows etc....but the last time I did it my training partner got injured...he has always been a bit sloppy with technique(and won't listen to advice)

Next back training will be solo. Let my traing buddy do some machines and I 'll go back to the barbells(that I really love using just like you)

Must say, the hammer plate loades machines are pretty amazing, and are almost as good as the free weights.

anyway thinking of this as a next backworkout:

warmup
straight arm pushdowns
+ 3 working sets

bent over barbell rows
underhand grip
3sets

t bar rows
3sets

(straight leg(you know why) ) deadlifts
3sets


what do you think dreamweaver?


( 2 times a week some chins at home, like to stay wide and get wider )

[DreamWeaver]

I used to do more barbell rows etc....but the last time I did it my training partner got injured...he has always been a bit sloppy with technique(and won't listen to advice)

Next back training will be solo. Let my traing buddy do some machines and I 'll go back to the barbells(that I really love using just like you)

Must say, the hammer plate loades machines are pretty amazing, and are almost as good as the free weights.

anyway thinking of this as a next backworkout:

warmup
straight arm pushdowns
+ 3 working sets

bent over barbell rows
underhand grip
3sets

t bar rows
3sets

(straight leg(you know why) ) deadlifts
3sets


what do you think dreamweaver?


( 2 times a week some chins at home, like to stay wide and get wider )

6 sets on back thickness that will get it done... Yah can't be too wide. I have made big progress on width, thickness is where I live but the pullup work which I do extra is really changing my width fast. This could be a real game changer for me come contest time... I look fuggin HUGE!! Well compared to where I was.

[edje007]

6 sets on back thickness that will get it done... Yah can't be too wide. I have made big progress on width, thickness is where I live but the pullup work which I do extra is really changing my width fast. This could be a real game changer for me come contest time... I look fuggin HUGE!! Well compared to where I was.

you give me some of your thickness, I'll give you some of my with....hahaha

[DreamWeaver]

you give me some of your thickness, I'll give you some of my with....hahaha

No homo ....