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NTNM - Diet , my un-scientific approach to leanness

Great gym day

DB flat bench press
2x75lbs x10/8/6

Seated row narrow grip
265lbs x12

Seated row one armed
170lbs x11/10/8
(Got a compliment on my "huge" biceps. Sadly, from a dude, not the hot Korean chick with the pear shaped butt)

standing one armed landmine press
45lbs plate x15/15
90lbs (2 plates) x 8/7

Incline press machine
200lbs x12
255lbs x9
275lbs x5/3

shrugs (using a squat machine for elderly, no idea what weight, probably 130-150lbs)
3 sets

Pull ups
neutral grip x11
normal grip x8
neutral x8
L-chin ups, Legs 90 degrees x5/5

cable Lat press down bar
85lbs x11/9/7

calf rises seated
4 sets, short pauses

seated abs crunches
2 sets

cable fly
4 sets

bicycle 10 minutes at 145 HR
 
Hey HG! Nice biceps!
 
I have done them with both, they are both challenging in a different way. I have also done them with DB ins a front rack postion, the weight in front really pushes the quads.
 
hairygrandpa - it isn't your biceps the dude REALLY liked. He just had to start with something "safe" to test the waters.
 
HIT4ME said:
hairygrandpa - it isn't your biceps the dude REALLY liked. He just had to start with something "safe" to test the waters.
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The first hint at that was the fact he grabbed both of HGP's biceps FROM BEHIND when he said it...
 
You got it all wrong. I trust him. He even sent me flowers today, a sign of good will and friendship. :)
 
shrugs (using a squat machine for elderly,
my old gym hade one of these. great for isolating the traps.Kind of miss it now that you brought it up.
 
Studhorse said:
shrugs (using a squat machine for elderly,
my old gym hade one of these. great for isolating the traps.Kind of miss it now that you brought it up.
Click to expand...

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That one. I use it for calf raises and shrugs, but unlike the dude, facing the other way.
 
I need some thing to mix up my shrug routine
 
Studhorse said:
what movie is that from?
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Real Genius!!! I think late 80's early 90's movie. Truly hilarious. Some of Val Kilmer's best work.

hairygrandpa said:
I honestly don't know, but the apparatus is the same I use every day.
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Haha, you have got to check it out if you liked old campy humor and quirkiness. Here is another sample of the humor in it.

[video=youtube;MGczXkknl80]https://www.youtube.com/watch?v=MGczXkknl80[/video]
 
Rocket3015 said:
I need some thing to mix up my shrug routine
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That or some overhead shrugs should do the trick. Overheads are awesome and light up the front part of the trap that you see from the front. Raises them up higher in the front. Totally different feel. YOu can do them overhead, or in the front rack postion and really load up on weight. In the front rack position you just hold the weight in the front rack then raise the whole yoke up with the traps, just the first 3-4 inches of a shoulder press which is all traps.
 
MrKleen73 said:
That or some overhead shrugs should do the trick. Overheads are awesome and light up the front part of the trap that you see from the front. Raises them up higher in the front. Totally different feel. YOu can do them overhead, or in the front rack postion and really load up on weight. In the front rack position you just hold the weight in the front rack then raise the whole yoke up with the traps, just the first 3-4 inches of a shoulder press which is all traps.
Click to expand...
hairygrandpa
THESE! overhead shrugs
 
hairygrandpa said:
Last time something snapped in my shoulder (Infraspinatus?) I was doing Arnold press. I may try them -but I'm cautious..
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In that case I would do them in the front rack position. Your arms not being overhead will take a lot of the stress off the rotator cuff.

Have a look here for execution tips and some info on why it hits them the way it does.

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rtmilburn said:
They been trying get rid of me and you but we are tough sons of b!tchs and we won't go away like stage 2 lymphoma. Still mad at you though, I'm still stuck in this old mans basement because you left me here
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HGP garaunteed me you where safe, and that you liked it there. And I thought you enjoyed the company with stacy1212 but obviously she took off too
 
rtmilburn said:
They been trying get rid of me and you but we are tough sons of b!tchs and we won't go away like stage 2 lymphoma. Still mad at you though, I'm still stuck in this old mans basement because you left me here
Click to expand...

Well, first you have to want to escape. That's probably the biggest obstacle.
 
SFreed said:
Well, first you have to want to escape. That's probably the biggest obstacle.
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Shhhhhsss. Don't tell hpg that, I want him to think I want out for the "punishment".


Ok we definitely freaked out/disgusted everyone who doesn't get this inside joke
 
Gym

DB flat bench press
2x75lbs x12/9

Cable flies
8 sets up to 2x45lbs

One armed kettle bell lateral rises, 25lbs / SS/ "lean out" lateral cable 15lbs (working into failure)
x10/10/10/10/10/10

Seated shoulder press machine
110lbs x3 (shoulder gave signal)
70lbs, slow-mo x 10/5/5/5

Incline seat DB sideways, one armed rear delt isolation rises (as seen on youtube)
15lbs x12/10/10

Rack pulls 405lbs
5/5

smith squats
165lbs tripple dipping x5/5
165lbs double dipping x 8
165lbs singles x12

Leg extensions
4 sets

Calf rises
4 sets

Abs crunches
2 sets

5min heavy bag
 
hairygrandpa said:
Gym

DB flat bench press
2x75lbs x12/9

Cable flies
8 sets up to 2x45lbs

One armed kettle bell lateral rises, 25lbs / SS/ "lean out" lateral cable 15lbs (working into failure)
x10/10/10/10/10/10

Seated shoulder press machine
110lbs x3 (shoulder gave signal)
70lbs, slow-mo x 10/5/5/5

Incline seat DB sideways, one armed rear delt isolation rises (as seen on youtube)
15lbs x12/10/10

Rack pulls 405lbs
5/5

smith squats
165lbs tripple dipping x5/5
165lbs double dipping x 8
165lbs singles x12

Leg extensions
4 sets

Calf rises
4 sets

Abs crunches
2 sets

5min heavy bag
Click to expand...
Nice
 
They Come, They Go, The really sick one's stay !!
 
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