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  • #16
    Originally posted by DBowden View Post
    Thanks.
    I have been checking out your journal, good work.
    thanks man appreciate that

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    • #17
      Those are some heavy hammers.

      Do you stick to mostly the same moves, are do you change it up week to week?

      I also noticed that you didnt do pulldowns. I gotta say im pretty jealous of the nautilus machine, good pullover machines are great for width. Do you feel that this move is ample?

      I love that we have a guy with your expierence posting here. Very informative.
      Turn the other cheek and I'll break your fucking chin.

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      • #18
        Originally posted by chasebny View Post
        Those are some heavy hammers.

        Do you stick to mostly the same moves, are do you change it up week to week?

        I also noticed that you didnt do pulldowns. I gotta say im pretty jealous of the nautilus machine, good pullover machines are great for width. Do you feel that this move is ample?

        I love that we have a guy with your expierence posting here. Very informative.
        Thanks for the welcome and the comments as to my experence and what I have to share being informative are appreciated.


        I change things up from time to time, usually I will stick to a exercise for six weeks or so then rotate it out.

        For back, I usually rotate t-bar rows with bent barbell rowing and dumbell rowing.

        I rotate in some low rack pulls every two weeks or so.

        I do intermediate and narrow grip pulldowns and chins from time to time.

        When I do chins, I sometimes do them on an assisted chin machine and focus on negatives.
        What I usually do is 10 second negatives on each rep until I totally burn out.

        I like to use Nautlus machine pull-overs instead of pulldowns and chins because I feel the stress more in the outerback using that machine than I do with pulldowns or chins.
        I sometimes pause the movement for a static hold when the movement bar is at my mid chest, as I can really feel it in my outer back at that point.

        I think it hits hard at that point the Teres Major , that is the muscle that shows when you hit a front lat spread.

        I read an interesting article in MD by Dorian Yates, he mentioned that Nautlus pullovers were what he used to hit his lats with as it takes the biceps out of the equasion.
        My Competition Prep Journal

        Muscular Development Forum Rules

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        • #19
          cool, you started a journal.
          In highschool we had that nautlus pullover machine, i love that thing. IMO the best thing for width, like you pointed out no bi's involved.
          your only as strong as your mind, so consider yourself weak.
          Yep...cats before cunts like my grandma always used to say. - BBOY

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          • #20
            Todays workout.

            Quads

            Back squats
            4 sets
            135-350 lbs
            12/10/10/10

            Leg press - medium stance
            2/2/tempo
            5 sets
            12/10/10/10/10
            400-910 lbs

            2 sets - close stance
            15 reps per set
            500-600 lbs

            Calves

            Standing raises
            4 sets 10 reps per set
            240-480 lbs

            Crunches - 60- 25 pound weight
            Last edited by Buadain; September 12th, 2009, 04:49 PM.
            My Competition Prep Journal

            Muscular Development Forum Rules

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            • #21
              Todays workout

              Hams

              SLDL's
              4 sets
              First set is a warmup set
              10 reps per set
              135-295 lbs

              Standing leg curl
              2 sets

              Shoulders

              Standing military press
              6 sets
              First set is a warmup set.
              12/10/10/8/8/6
              65-155 lbs

              Wide grip upright rows
              2/2 tempo
              5 sets
              First set is a warmup set
              12/10/8/8/6
              65- 135 lbs

              Traps

              Dumb bell shrugs
              5 sets
              First set is a warmup set
              10 reps per set
              90-120lbs
              My Competition Prep Journal

              Muscular Development Forum Rules

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              • #22
                Today's workout.

                Back

                T Bar rows
                5 sets
                10/10/8/6/6
                135- 190 lbs

                Cable rows
                3 sets 10 reps per set
                140-210 lbs

                Nautlus machine pull-over
                5 sets

                Stiff arm pull downs
                2 sets

                Biceps

                Barbell curls
                4 sets
                12/10/8/6
                65-110 lbs

                Dumbell curls
                3 sets
                50-70 lbs
                10/8/6

                Forearms

                Hammer curls - twist at top of rom
                4 sets
                50-70 lbs
                12/10/10/10

                Rope twists
                2 sets
                115/125 lbs
                My Competition Prep Journal

                Muscular Development Forum Rules

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                • #23
                  Nice Training!!! You've just reminded me of stiff-armed pulldowns, Thank You!

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                  • #24
                    Originally posted by BBOY87 View Post
                    Nice Training!!! You've just reminded me of stiff-armed pulldowns, Thank You!
                    Thanks for stopping by and for the comments, appreciated.

                    One thing I like to do on stiff-armed pull downs, same as with nautilus pullovers, is to pause the rep when the pull down bar is parallel to the floor at around my lower chest level and do a static hold for one second.
                    I feel the exercise stress intensity in-crease in the outer back, from that hold.
                    My Competition Prep Journal

                    Muscular Development Forum Rules

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                    • #25
                      Today's workout.

                      Chest

                      Incline barbell bench press
                      6 sets
                      135 - 230
                      12/10/8/8/6/6

                      Flat bench dumbell press
                      3 sets
                      70-85 lbs
                      10/10/10

                      Triceps

                      Close grip bench press
                      7 sets- pyramid-drop set
                      135-220lbs

                      Abs
                      60 crunches- 25 pound plate
                      My Competition Prep Journal

                      Muscular Development Forum Rules

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                      • #26
                        nice work, any big plans for the weekend?
                        your only as strong as your mind, so consider yourself weak.
                        Yep...cats before cunts like my grandma always used to say. - BBOY

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                        • #27
                          I like your straight to the point journal here DB

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                          • #28
                            Originally posted by stackndeca View Post
                            nice work, any big plans for the weekend?
                            Thanks for stopping by and for the comments.
                            Today I am going to hit quads and calves.
                            GF has to work 2nd shift this weekend, so no big plans for the weekend.

                            How about you, any big plans for the weekend?
                            My Competition Prep Journal

                            Muscular Development Forum Rules

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                            • #29
                              Originally posted by AndrewB40 View Post
                              I like your straight to the point journal here DB
                              Thanks for dropping in.
                              I like to keep my training journal in here straight to the point and focused on training/diet related info.
                              My Competition Prep Journal

                              Muscular Development Forum Rules

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                              • #30
                                Nice chest workout! Cant wait for the quads and calves
                                “Success is not final, failure is not fatal: it is the courage to continue that counts.”- Winston Churchill

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