Throneof Log

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  1. Quote Originally Posted by Sean1332 View Post
    No prob. Sit back, knees out, spread floor. Honestly, you look fine though. Just gotta find what's optimal, ya know? If that's how you feel you're strongest, then so be it.
    Do you think if I sit back more I will lose some depth?


  2. Quote Originally Posted by throneof View Post
    Do you think if I sit back more I will lose some depth?
    not if you can keep your hips open...
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  3. Quote Originally Posted by napalm View Post
    not if you can keep your hips open...
    Boom!

    That's where creating torque by screwing your feet in and spreading the floor, focusing on that external rotation, and allowing your hamstrings to load comes into play.
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  4. Knees forward fault
    Attached Images Attached Images  
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  5. Hips open, knees out. These are all really good pointers and are making sense to me.
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  6. The biggest one should be the external rotation. The rest should follow.
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  7. Name:  image-271649223.jpg
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    Post workout rainbow rolls

  8. nice, i could eat twice that and not even blink...

  9. Quote Originally Posted by napalm View Post
    nice, i could eat twice that and not even blink...
    Fact.

    3x that even.

  10. I hear you fellas. It was only 16 pieces. It actually did hit the spot though. I was satisfied, not full.

  11. JAN 12
    PWO: Creatine mono, beta alanine, 100 mg caffeine, BCAA, Hemavol
    simple 6, mash upper

    Bench: 45x10, 105x5, 125x5, 150x5, 170x5, 195x3, 220x2 (AMRAP), 225X1, 230X1, 170X5X5
    Pullup: 3 setsx4
    DB row: 55x3x12
    Pullapart series

    http://youtu.be/lI-mSRZyhd8
    single...Thoughts?
    I think I may have mashed the left side more thoroughly than the right since it appears my left side is more fluid and locks out better

  12. Clean rep dude. Once you get some more leg drive I garuntee that'll go up even faster
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Quote Originally Posted by Sean1332 View Post
    Clean rep dude. Once you get some more leg drive I garuntee that'll go up even faster
    Leg drive = screwing my feet into the floor harder/glute squeeze?

  14. Quote Originally Posted by throneof View Post
    Leg drive = screwing my feet into the floor harder/glute squeeze?
    Not screwing like creating torque for a squat. Acquiring leg drive for the bench press is a pain in the ass and everyone is different and you honestly have to find it on your own lol.

    At around 1:00 he demonstrates leg drive. You don't have to get a huge powerlifter arch or anything crazy. Just acquiring some tension in your legs and squeezing some glutes will go a long ways.
    http://youtu.be/TLfo-VJGOK4
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. JAN 14

    Deadlift: 135x5, 165x5, 200x5, 230x5, 260x3, 290x4, 230x3x3
    SSB Good Morning: 65x2x10, 85x10, 95x2x10
    Assisted GHR: 5x5
    Barbell Shrug: 135x3x20
    Leg Raise abs: 3x10

    Stair Climber: Fat burn, level 2, 20 min, 53 floors

    Never done GHR, so I did it propped under a lat pulldown with a bench placed in front of me that I would land on with my hands, and then push myself up w momentum. Anybody have a better intro level way to perform GHR?

  16. Without having actual access to a GHR? That'll work. You can also push off the floor instead of bench to increase the ROM.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Good job

    I have no idea on ghr I would be interested in it as well

  18. Quote Originally Posted by Sean1332 View Post
    Without having actual access to a GHR? That'll work. You can also push off the floor instead of bench to increase the ROM.
    We have a GHR. I just don't have the confidence or proper ability to do it efficiently at the moment. I tweaked my left ham several months ago too, hence the conservative approach to my GHR setup.

  19. Quote Originally Posted by throneof View Post
    We have a GHR. I just don't have the confidence or proper ability to do it efficiently at the moment. I tweaked my left ham several months ago too, hence the conservative approach to my GHR setup.
    Ah I got ya. I would imagine using the GHR instead of the lat pulldown pads would feel better. You can always sink your knees down a little more to make it easier. Do you have bands? When I first started them, I looped a band around my chest and attatched it behind me so as I extended, it became easier.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. I haven't done BB shrugs in forever. I noticed while doing them, my left shoulder was lower than my right shoulder. It was also further in front of my body than the right... I wonder what the issue is. Anybody?

  21. Quote Originally Posted by Sean1332 View Post
    Ah I got ya. I would imagine using the GHR instead of the lat pulldown pads would feel better. You can always sink your knees down a little more to make it easier. Do you have bands? When I first started them, I looped a band around my chest and attatched it behind me so as I extended, it became easier.
    We have bands. I will just youtube it. Hopefully they have an instructional video

  22. Sounds like a bit of tightness to me u could try rolling or smash the areas around the shoulder see if it helps

  23. Quote Originally Posted by throneof View Post
    I haven't done BB shrugs in forever. I noticed while doing them, my left shoulder was lower than my right shoulder. It was also further in front of my body than the right... I wonder what the issue is. Anybody?
    Anterior shoulder tilt maybe?

    Google:
    Eric Cressey shoulders
    Tony Gentilecore shoulders
    Kelly Starrett douchebag shoulder syndrome
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Quote Originally Posted by Sean1332 View Post
    Anterior shoulder tilt maybe?

    Google:
    Eric Cressey shoulders
    Tony Gentilecore shoulders
    Kelly Starrett douchebag shoulder syndrome
    I will research these ASAP. Thanks for the guidance bro. I will let you know how it goes

  25. JAN 15

    OHP: 60x5, 75x5, 90x5, 105x5, 115x3, 130x5 (AMRAP), 105x3 sets x 5reps
    http://youtu.be/MTc-_glml9U

    does the right side look like it's not locking out? in the mirror from the front it appeared linear... though the rear footage looks like it lacks a straight line on lockout... but the camera looks like it is on a slight tilt. what do you guys think?

    Incline DB press: 55x5x10
    Seated Row: 80x5x12
    Pullapart series x 3
    Tri Pressdown x 3

    Stair climber: 20 min, aerobic mode, 52 floors, level 2

  26. Deload

    Squat: 45x2x10, 85x5, 115x5, 135x5
    Bulgarian split squat: 3x10x BW
    Reverse Hyper: 3x10x20 lbs
    DB shrug: 3x20x45 lbs
    Ab wheel: 3x10

    stairclimber: 20 min, level 2 fat burn

    Adjusted squat form as Napalm and Sean suggested

    http://youtu.be/dnPHcXkLu34

  27. How did u like the split squat

  28. Quote Originally Posted by Duramaxhd View Post
    How did u like the split squat
    BSS are the tools of Satan.

  29. Lol u speak the truth

  30. Quote Originally Posted by Duramaxhd View Post
    How did u like the split squat
    I don't like them. First time doing them, too. The leg placed on the bench burns along with the leg squatting. Trying to do exercises out of my comfort zone. But I like walking lunges much better. Prob just go back to them
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