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    22/5/14

    DB Shoulder press - 17.5kg (4x8) PB
    Lat Pulldown - 60kg (5x5) PB
    CGBP (paused) - 42.5kg (3x8) I think
    Curls - 10kg (9,9,7)
    Side raises - 7.5kg (3x8)
    Rear delt flyes

    Annoying that I have to clean the barbell for CGBP, much prefer using a bar to dumbbells though!


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    (Original post by Reps4Jesus)
    22/5/14

    DB Shoulder press - 17.5kg (4x8) PB
    Lat Pulldown - 60kg (5x5) PB
    CGBP (paused) - 42.5kg (3x8) I think
    Curls - 10kg (9,9,7)
    Side raises - 7.5kg (3x8)
    Rear delt flyes

    Annoying that I have to clean the barbell for CGBP, much prefer using a bar to dumbbells though!


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    You don't have a bench station?

    You could always try dips if you want a tricep dominant exercise which isn't a complete isolation,
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    (Original post by illusionz)
    You don't have a bench station?

    You could always try dips if you want a tricep dominant exercise which isn't a complete isolation,
    No I don't sadly

    Can't do dips due to elbow problems

    Usually I get someone to lift the barbell up for me when I'm lying down but there was no-one in the gym today


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    (Original post by Reps4Jesus)
    No I don't sadly

    Can't do dips due to elbow problems

    Usually I get someone to lift the barbell up for me when I'm lying down but there was no-one in the gym today


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    Ah fair enough. Guess you're making the most of an unideal situation.

    Also I was reading a page back, re bulgarian split squats, start on a lower weight while you get your balance sorted. I really like them, really hit the quads and glutes and I don't have any of the issues I had with smith squats. They key is finding the right distance from the bench and ensuring you go down not forwards. As with squats your knee shouldn't stick over your toes.
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    I did Bulgarian split squats on my progression toward pistol squats. I haven't done them in a year or so. Nice exercise though. Lunges hurt my knees but these don't. Good fun when you can do them like a boss and they look deceptively easy; this guy at gym tried them and had a wtf look on his face when he couldnt lol

    Sent from my HTC One
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    I'll definitely give them another go

    Cheers guys


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    Also, why 9,9,7?
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    (Original post by tehforum)
    Also, why 9,9,7?
    Couldn't get the 8th rep? Lol


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    (Original post by Reps4Jesus)
    Couldn't get the 8th rep? Lol


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    So do 8,8,8 instead
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    (Original post by tehforum)
    So do 8,8,8 instead
    That logic doesn't work. You don't know whether you'll get the last reps of the last set before you get there. Besides there is no reason to do 3x8 over 9,9,7.
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    (Original post by tehforum)
    So do 8,8,8 instead
    But I've don't 8,8,8 before

    9,9,7 is more reps ie more time under tension ie more hypertrophy dude :P


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    (Original post by illusionz)
    That logic doesn't work. You don't know whether you'll get the last reps of the last set before you get there. Besides there is no reason to do 3x8 over 9,9,7.
    Granted 9,9,7 has one more rep, but the struggle for the 9th rep in the first two sets should enable him to get the 8th rep on the 3rd set.
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    (Original post by tehforum)
    Granted 9,9,7 has one more rep, but the struggle for the 9th rep in the first two sets should enable him to get the 8th rep on the 3rd set.
    That's still no reason to do 3x8 instead.
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    (Original post by illusionz)
    That's still no reason to do 3x8 instead.
    He could up the weight at a faster rate?
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    (Original post by tehforum)
    He could up the weight at a faster rate?
    You and I both know that increasing weight on DB curls is a damn slow process and increasing reps is the better way to progress from session to session.
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    (Original post by tehforum)
    He could up the weight at a faster rate?
    I've done 3x8 before but can't do many reps with the 12.5kg DBs so I go for rep progression with the 10s instead


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    (Original post by illusionz)
    You and I both know that increasing weight on DB curls is a damn slow process and increasing reps is the better way to progress from session to session.
    This
    Once I get 9's or into double figures for 3 sets, I move up next session to the weight above, get what I can for 2-3 sets then go back to the weight below and get a few for a sets if I have time/ can be bothered as curlz are boring.

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    been following this thread, thought i'd tell you how im doing now.

    My 1 rep maxes
    Barbell bench 90kg
    deadlift 130kg
    squat 110kg
    DB incline 36kg

    normally do 3x8 EZ bar curls
    skull crushers 40kg 3x10
    3x10 back shrugs 90kg

    im 17 weigh about 77kg
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    (Original post by gstarman)
    been following this thread, thought i'd tell you how im doing now.

    My 1 rep maxes
    Barbell bench 90kg
    deadlift 130kg
    squat 110kg
    DB incline 36kg

    normally do 3x8 EZ bar curls
    skull crushers 40kg 3x10
    3x10 back shrugs 90kg

    im 17 weigh about 77kg
    brotastic lifts
 
 
 
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