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11-03-2008, 10:07 PM
| #21 (permalink) |
 Join Date: Jan 2008 Location: Belfast Posts: 98 Rep Power:  |  Re: Log attempt n Couldn't handle acupuncture! LOL Well, been at the gym three times now since - for just a light sprints. Plan is to start back into my old routine next time - but light weights and light sprints only though. Should be back on Thursday. |
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11-03-2008, 10:34 PM
| #22 (permalink) | |
| Motivate yourself  Join Date: Jan 2008 Posts: 584 Rep Power: | Re: Log attempt n Quote:
______________________ "Practice puts brains in your muscles" | |
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14-03-2008, 11:01 PM
| #23 (permalink) |
| Join Date: Jan 2008 Location: Belfast Posts: 98 Rep Power: | Re: Log attempt n Well, went back this evening. Feel fine. Took it easy of course. 5 min warm up, some stretching. Then front squats with just 10kgs, reverse crunches, incline bench (2x10kg), bicep curls (2x10kg), dumbbell shoulder presses (2x8kg), bent over one arm rows (2x7kg). Skipped the Hungarian split squats and single legged deads in my routine - just to take it easy. So if I can keep this up for a week, hopefully it means my recent back bout was just a blip. |
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16-03-2008, 01:44 PM
| #24 (permalink) |
| Join Date: Jan 2008 Location: Belfast Posts: 98 Rep Power: | Re: Log attempt n Back again today - feeling like the smallest guy there... Did the following - everything 12 reps, 3 sets; also every 2 exercises are paired so I do one set of the first exercise, then rest, then do first set of the second, rest, then second set of the first exercise, rest, second set of the second exercise, rest,... rack pulls - 20kg (no back pain this time!) sit ups steps ups - 2 x12kg hammer curls - 2 x 12kg db shoulder external rotation - 2 x 8kg db pullovers - 12kg db flyes 2 x 10 kg calf raises Usually its step ups paired with cable rows, but I felt an odd twinge-like thing on my lower back on the left, on the first set, so decided to swap these for hammer curls. Trying to get some size on my biceps as they're not much bigger than my forearms. Other than that, it was a full normal workout, just going a bit easy on the upper body exercises. Ok, now for diet - please, all comments on this welcome as I think my diet's probably shite... Breakfast - porridge, protein shake (40g), coffee Lunch - chicken soup, packet of ham, coffee Afternoon - protein shake (40g) Dinner - steak, veg, coffee Post workout - protein shake (40g) Pre-bed - protein shake (40g) |
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16-03-2008, 07:22 PM
| #25 (permalink) |
| Motivate yourself Join Date: Jan 2008 Posts: 584 Rep Power: | Re: Log attempt n Ok, now for diet - please, all comments on this welcome as I think my diet's probably shite... Breakfast - porridge, protein shake (40g), coffee Lunch - chicken soup, packet of ham, coffee Afternoon - protein shake (40g) Dinner - steak, veg, coffee Post workout - protein shake (40g) Pre-bed - protein shake (40g)[/quote] Jesus man you like your coffee!Mind you so do i.Lunch i would have to poke a stick at.A chicken breast instead of chicken soup IMO.With a green vegetable.I think it might be in your best interest to invest in a back support.Just as a preventative meassure.A way to help you build your biceps without putting exessive amounts of pressure on your ****y back could be preecher curls on a swiss ball.You can do these either one handed or both hands on the cable machine or use dumbbells if you feel stable enough. Sorry for the cheesy vids: YouTube - Exercise of the Day: Preacher Ball Bicep Curl YouTube - Preacher Curl on Ball ______________________ "Practice puts brains in your muscles" |
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16-03-2008, 07:32 PM
| #26 (permalink) |
| Join Date: Jan 2008 Location: Belfast Posts: 98 Rep Power: | Re: Log attempt n Yeah - bought myself a nice espresso maker the other week. The way I do lunch is I take the soup as veg/carbs with protein in the form of ham or chicken. Do you think I should just ditch the soup and eat more chicken? What's the benefit of those preacher curl methods to just doing them on the preacher curl pad? |
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16-03-2008, 07:45 PM
| #27 (permalink) | |
| Motivate yourself Join Date: Jan 2008 Posts: 584 Rep Power: | Re: Log attempt n Quote:
Preechers on a ball allow you to do the exersice on your knees with minimal back pressure.If you dont suffer on the preecher pad then its fine at least you've got an alternative if you have any problems and need to switch. ______________________ "Practice puts brains in your muscles" | |
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16-03-2008, 07:53 PM
| #28 (permalink) |
| Join Date: Jan 2008 Location: Belfast Posts: 98 Rep Power: | Re: Log attempt n Coffee's are sugar free - just some semi skimmed milk. The soup was just for some carbs. Dunno if its all working for me yet - haven't really stuck to the diet with training for a while now. We'll see... Think I'll give those preacher curls a go - if they built your arms then then got to be good. What do you do for triceps? |
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16-03-2008, 09:16 PM
| #29 (permalink) | |
| Motivate yourself Join Date: Jan 2008 Posts: 584 Rep Power: | Re: Log attempt n Quote:
Skull crushers,rope pull downs,weighted dips.single underhand cable pull downs.If you want the appearance of bigger upper arms you should concentrate on you tri's as they are of course the bigger of the two upper arm muscles.Straight bar preachers give a nice peak to your bicep and use an EZ curl bar to work and build the inner and outer heads.Standing overheads are a fave of mine too. YouTube - Overhead Cable Curl ______________________ "Practice puts brains in your muscles" | |
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16-03-2008, 09:31 PM
| #30 (permalink) |
| Join Date: Jan 2008 Location: Belfast Posts: 98 Rep Power: | Re: Log attempt n Yeah - but biceps look better in a t-shirt LOL. My arms are weird - both the same size, with biceps different sizes and triceps different sizes: bicep smaller on the right, but tricep makes up for it. Vice versa on the other arm. Haven't done much tricep training in ages though. Yours look sick in that photo Gazz - really impressive. |
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