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Double Deuce

In case anyone's curious who's subscribed

  • Yes, I am subscribed to this thread. And thesinner is a loser.

    Votes: 2 10.5%

  • Subsribed, and thesinner is my hero.

    Votes: 7 36.8%

  • Not subscribed, but thesinner is still cool in my books

    Votes: 4 21.1%

  • Not subscribed, and secretly planning ways to kill thesinner.

    Votes: 6 31.6%
  • Total voters
    19
RisingAgainst said:
Do you do those in a squat rack with the bars pushed low or do you do these out in the open?

Impressive lifts for your bodyweight bro, I'm down to 193! :eek:
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I do in the squat rack with the pins taken out. First rep entails a partial deadlift.

I'm surprisingly light for my size. Some girl saw my weight when I jumped on the scale today, and said "holy crap, you're only in the 180's?!"
 
thesinner said:
I do in the squat rack with the pins taken out. First rep entails a partial deadlift.

I'm surprisingly light for my size. Some girl saw my weight when I jumped on the scale today, and said "holy crap, you're only in the 180's?!"
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lol I would have been offended hehehe!

Do you just go down arm's length or do you hunch a bit to get lower and then shoot back up, or you doing these at a 90 degree bent over angle or slightly elevated and working your traps as well???
 
RisingAgainst said:
lol I would have been offended hehehe!

Do you just go down arm's length or do you hunch a bit to get lower and then shoot back up, or you doing these at a 90 degree bent over angle or slightly elevated and working your traps as well???
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I hunch a bit at the bottom. When my arms are fully extended, I relax my should blades, lowering the weight a little more. I usually hold it at the bottom of this and stretch for a count of 1 or 2 (because it's better'n sex). Explosively shoot up with the weight. I try to pull the DB's through my chest and slowly release them down to the stretched position again.

I tend to bend over more with the DB rows than with the barbells. Barbell rows I'm bent over slightly, so that the bar will stop into my belly button at full contraction. Barbell rows do a lot of the trap work for me. Better upper back exercise than shrugs by a mile, IMHO.
 
Boobs and "Grandma Arms"

Weighted Dips: 145*5
Incline DB Press: 100*9
DB Pullovers: 100*12 (what up now?!)
Reverse Grip Close Grip Bench (RGCG): 165*12
Leg Press Calf Raise: 600*13
Wrist Curls to the Front: 135*12
Decline Russian Twist: 45*10

It's funny, I saw a bunch of people implementing my infamous RGCG's into their workouts this week. I like to think of myself as a trendsetter, but really they probably got it from BB.com or something :D
 
crader said:
You have grandma arms? Numbers are looking good.
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Lol, I have grandma arms as much as I have boobs.

I was in a funny mood this morning, and decided to post the "bad and out of shape terms" for the body parts.

Boobs = Chest
Grandma Arms = Triceps ("grandma arms" is a slang term for when you store a lot of bodyfat over the tricep, commonly happens with older women.)

I'm sorry if I offended anybody. I'm just being a goof.
 
EasyEJL said:
I might try the rgcg too, just to feel what it isolates
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Make sure you have a spotter to help you get the weight off. It's really hard getting the weight up and situated over your chest to get started.

Some tips for "feeling it":
-Take it nice and easy.
-Go all the way down. Because your chest is almost completely taken out of the motion, you will get a lot more tricep action as you go below parallel (which is not the case with the conventional, protonated grip).
-The bar shoud touch the upper part of your chest. This allows for a greater ROM for your tricep muscle, not to mention tons more torque being applied to the triceps muscles (and less on your front deltoid) as you bring the bar lower to the bottom of the motion.
 
Weekend Update with Kevin Nealon

Saturday & Sunday

Well, Friday afternoon, I strained my knee when the chain unexpectedly popped off the sprocket as I was riding my bike home from class, causing me to bump it on the handle bars. Knee swelled up to the size of a grapefruit. All weekend cardio fun was cancelled. I am instead practicing the WIRED technique for getting the swelling down so I will be good to squat (hopefully) tomorrow.

Wrap- wrap in an ACE bandage
Ice- keep cold to reduce swelling
Rest- stay off it to promote recovery
Elevate- keep knee elevated to reduce swelling
Drug- Advil is your friend :)

I'm thesinner, and that's news to me.
 
Legs. Knee felt fine this morning. Still a little swollen-looking, but everything panned out nicely, and I had a pretty good workout.

Split Squat: 165*9
Front squat: 225*10
DB Lunges: 75*4
Stiff-legged Deadlifts: 255*9
Behind the back Wrist Curls: 185*18
Seated Calf Raise: 225*10
Decline Crunches: 35*14
 
Shoulders

Snatches: 155*3 ; 135*5
DB Military Press: 75*10 (last rep was assisted)
Cable Side Lateral Raise: 50*11
DB Rear Delt Raise: 25*12
Leg Press Calf Raise: 645*12
Wrist Curls to the Front: 135*15
Decline Russian Twist: 45*16

Last day of Fall Break hours (good riddance). I hate lifting so late in the morning.
 
thesinner said:
Shoulders

Snatches: 155*3 ; 135*5
DB Military Press: 75*10 (last rep was assisted)
Cable Side Lateral Raise: 50*11
DB Rear Delt Raise: 25*12
Leg Press Calf Raise: 645*12
Wrist Curls to the Front: 135*15
Decline Russian Twist: 45*16

Last day of Fall Break hours (good riddance). I hate lifting so late in the morning.
Click to expand...

sweet numbaz hun.
 
Do you use a "sting-ray" for your front squats? I CANNOT do them properly with any significant amount of weight without one... I even use the "manta-ray" for heavy normal squats.
 
I've never used a sting ray. I know what you are talking about, but have always had a comfortable grip with front squats. I hold it hang-clean style. Bar rests so perfectly along my upperchest and shoulders....it's like I was made for them.
 
thesinner said:
I've never used a sting ray. I know what you are talking about, but have always had a comfortable grip with front squats. I hold it hang-clean style. Bar rests so perfectly along my upperchest and shoulders....it's like I was made for them.
Click to expand...

hmmm... well I just confirmed my ignorance.. I've always done them with a reverse grip... I can definitely hold more weight with a hang-clean grip... good info man thanks.
 
Ticker-action

Workout started with 10 minutes of HIIT
Treadmill set @ 5% gradient
1 minute Sprint, 1 minute resting speed
3 sprints @ 12mph , 2 sprints @ 11mph

Finished with jumprope action for another 20 and called it a day.
 
Back & Biceps

Deadlift: 365*5 (I counted 4, partner counted 6, took the mean value)
Weighted Pullups: 60*6
Standing DB Rows: 90*5
Preacher Curls: 110*7
Seated Calf Raise: 200*16
Behind the back barbell wrist curls: 225*10
Decline Crunches: 35*15

I'm thinking of doing wrist curls seated, with my forearms laying on a bench from here on out.

Bodyweight today: 192lbs
 
thesinner said:
Back & Biceps

Deadlift: 365*5 (I counted 4, partner counted 6, took the mean value)
Weighted Pullups: 60*6
Standing DB Rows: 90*5
Preacher Curls: 110*7
Seated Calf Raise: 200*16
Behind the back barbell wrist curls: 225*10
Decline Crunches: 35*15

I'm thinking of doing wrist curls seated, with my forearms laying on a bench from here on out.

Bodyweight today: 192lbs
Click to expand...

nice
 
Chest & Triceps

Weighted Dips: 150*4+1 ....I have standards. Get 5 or die tryin'
Incline DB Press: 105*9
Cybex Flyes: 120*8
Reverse Grip Close Grip Bench (RGCG): 175*10
Leg Press Calf Raise: 645*13
Wrist Curls (New Method) (top part of forearm): 45*14
Decline Russian Twist: 45*16
 
Leg Day

Wore my Alpha Male shirt today. The squat rack was being occupied by some omega males doing assisted cheat curls. I was not pleased. Also note, I'm not doing negatives today (hence the large jumps in weights and/or reps).

Split Squat: 175*6 (I think these were low today because I didn't do them on the squat rack. Had to clean and jerk the weight, and do it free ground)
Conventional Squat: 335*9
Front Squat: 245*12
DB Lunges: 75*11
Seated Calf Raise: 200*15
Wrist Curls: Bar*12
Decline Crunches: 35*15
 
thesinner said:
Leg Day

Wore my Alpha Male shirt today. The squat rack was being occupied by some omega males doing assisted cheat curls. I was not pleased. Also note, I'm not doing negatives today (hence the large jumps in weights and/or reps).

Split Squat: 175*6 (I think these were low today because I didn't do them on the squat rack. Had to clean and jerk the weight, and do it free ground)
Conventional Squat: 335*9
Front Squat: 245*12
DB Lunges: 75*11
Seated Calf Raise: 200*15
Wrist Curls: Bar*12
Decline Crunches: 35*15
Click to expand...

Hmm, any reason you do wrist curls? are your forearms lacking?
 
RisingAgainst said:
Hmm, any reason you do wrist curls? are your forearms lacking?
Click to expand...

Not really lacking, just that I would like them to be huge, like popeye forearms. From the thinnest part of my forearm to the thickest part, the circumference more than doubles (6.25" to 12.5")......I would like to see it triple. It also helps with other exercises and is really helpful for the sports I like to play, though rarely get a chance to play them (hockey, lacrosse).
 
thesinner said:
Not really lacking, just that I would like them to be huge, like popeye forearms. From the thinnest part of my forearm to the thickest part, the circumference more than doubles (6.25" to 12.5")......I would like to see it triple. It also helps with other exercises and is really helpful for the sports I like to play, though rarely get a chance to play them (hockey, lacrosse).
Click to expand...

Ah... I'm a small town kid, I have a way strong back and massive forearms from being outside bustin my ass, so I'm definitely not in need of trainin mine, I can see wantin em to be huge though, mine are at 15" and that's sad cuz my bi's are only 17".. LOL Have you noticed a huge difference since training them??
 
Started focussing on building them up over the summer, and they blew up about an inch the first month (from 11 to 12). Progress has since leveled off, but the gains are still coming.
 
MOLE DAY!

Shoulders and shoulders

Snatches: 145*5
DB Military Press: 85*5
DB Side Laterals: 30*9
Rear Delt Raise: 25*12
Leg Press Calf Raise: 690*13
Wrist Curls (palms down): 45*15
Decline Russian Twist: 45*16


That's right. Today is Mole day. Plug numbers, win supplements : Invalid Link Removed
 
Cardio
HIIT on "da mill" set @ 6% gradient
45 seconds @ 12 mph , 45 seconds @ 3 mph for 2 times around

45 seconds @ 11 mph, 45 seconds @ 3 mph for 3 times around

Afterwards jumped rope for 20 minutes
 
I liked the mole contest idea, required more creativity than some contests. Pity steveoph blew the rules by a second post, I kinda liked his chain letter approach :)
 
lol, yeah, he's DQ'd unless he deletes one of 'em. Gotta be a man of my word.

I'm just really didn't want another post whoring contest. I don't think those are fun.
 
Yeah contest ideas are difficult. In the gold area we were trying to help jayhawk come up with ideas for a gold member contest, and its really hard to come up with something interesting and fun that everyone can be a part of, and even harder useful to the board in general. An article posting contest was one of the ideas, which I liked, a recipe posting one was another. Ugab is doing his "guess my top 10 MMA fighters" which is better than a postwhoring, but leaves out non-mma fans.
 
Back & Biceps

Barbell Row: 290*6+1
Standing DB Rows: 100's*9+1
Cable Cross Pulldowns: 170*10
Incline DB Curls: 70*3+1
Seated Calf Raise: 225*13
Hyperextensions: 45*[Lost Count]
Decline Crunches: 35*[Lost Count]

Bodyweight: 192lbs
 
Chest & Triceps:

Weighted Dips: 172.5*5+1
Incline DB Press: 115*9
DB Pullovers: 100*12
Reverse Grip Close Grip Bench (RGCG): 185*11
Leg Press Calf Raise: 700*11
Barbell wrist curls (palms down): bar*15
Decline Russian Twist: 45*16
 
Weekend Update with Jane Curtin

Saturday.
After having a small discussion with Dr.D about the displeasures of Silver Nitrate, I hit up the gym about mid afternoon to jump some mad rope. And jump some mad rope I did. For whatever reason, I was in the zone today. I had never done so many triples that effortlessly.....ever.

Sunday.
It's a beautiful day today, but after yesterday's awesome jumprope fiasco, I just had to try it again (to see if it was a fluke). Still a pretty good workout, and still landed them triples like nobody's business. I'm pretty stoked about that. Not as good of a workout as Saturday, though.
 
thesinner said:
Weekend Update with Jane Curtin

Saturday.
After having a small discussion with Dr.D about the displeasures of Silver Nitrate, I hit up the gym about mid afternoon to jump some mad rope. And jump some mad rope I did. For whatever reason, I was in the zone today. I had never done so many triples that effortlessly.....ever.

Sunday.
It's a beautiful day today, but after yesterday's awesome jumprope fiasco, I just had to try it again (to see if it was a fluke). Still a pretty good workout, and still landed them triples like nobody's business. I'm pretty stoked about that. Not as good of a workout as Saturday, though.
Click to expand...

link me ur jumprope my last one snapped hehe
 
Legs

Split Squat: 185*10
Front Squat: 255*10
DB Lunges: 80*9
Stiff-Legged Deadlift: 280*10
Seated Calf Raise: 230*10
Wrist Curls (palms up): bar*15
Decline Crunches: 35*15

Bodyweight: 192lbs
 
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