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Thread: Daibhí O'Buadains over the hill training journal

  1. #69
    Super Moderator Daibhí O'Buadain's Avatar
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    Todays workout

    Hams

    SLDL's
    7 sets Pyramid/Drop sets
    135-295 lbs
    135(12) 225(10) 265(8) 285(8) 295(6) 275(8) 255(10)


    Standing leg curl
    2 sets
    110(10) 130(10)

    Shoulders

    Standing military press
    7 sets Pyramid/Drop sets
    65-155 lbs
    65(12) 85(10) 125(8) 135(8) 155(6) 135(8) 115(10)


    Wide grip upright rows
    5 sets
    65- 135 lbs
    65(12) 85(10) 105(10) 125(8) 135(6)


    Traps

    Dumb bell shrugs
    4 sets
    90-120 lbs
    90(10) 100(10) 110(10) 120(10)

    Abs

    Crunches - 60- 25 pound weight

    Calves

    Standing Calve raises
    4 sets
    230-480 lbs
    230(20) 320(20) 400(10) 480(10)

  2. #70
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by YukonCrazy View Post
    I am glad I read this post!

    I cannot wait to try hammers like this next week!

    You should have been here sooner! You have been holding out on us!

    You seem to be very knowledgeable!

    IMO, you are an asset to this section and MD!
    Thanks for the comments.

  3. #71
    Super Moderator Daibhí O'Buadain's Avatar
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    Great site:

    http://exrx.net/Kinesiology/Errors.html#anchor972930

    Common Resistance Training Mistakes
    Force Vector and Alignment Errors

  4. #72
    Iron Addict chasebny's Avatar
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    That is a good site. I cringe when I see the all too common form demonstrated on that site for lateral raises.

    Though I do disagree with the idea that the external rotation exercise demonstrated there is useless. Certainly "incorrect" if one is concerned EXCLUSIVELY with external rotation, as it doesnt resist that motion at all. But I do include that movement in my upper body warmups, as I feel it has merit for warming/loosening the shoulder girdle. Same goes for the shoulder rolling. I include it in my warm ups, not in my actual trap work.
    Turn the other cheek and I'll break your fucking chin.

  5. #73
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by chasebny View Post
    That is a good site. I cringe when I see the all too common form demonstrated on that site for lateral raises.

    Though I do disagree with the idea that the external rotation exercise demonstrated there is useless. Certainly "incorrect" if one is concerned EXCLUSIVELY with external rotation, as it doesnt resist that motion at all. But I do include that movement in my upper body warmups, as I feel it has merit for warming/loosening the shoulder girdle. Same goes for the shoulder rolling. I include it in my warm ups, not in my actual trap work.

    I do external rotation warmups prior to any upper body lift in the way they recommend, lying on my side.

    I think you're right as to doing a external rotation exercise standing is a good way to warm up the shoulder girdle.

    As to lateral raises, I see guys do that move in-correctly all the time, more concerned with how much weight they are lifting than focused on targeting the lateral delts.

    Just throwing up weight exactly like they illustrate on that site as to the wrong way to do it, as well no control on the eccentric part of the ROM.
    Only a matter of time till they get injured.

    I do lateral raises the 'old school' way, I do them unilateral, leaning.
    I get more out of the move that way, then doing it bilateral.

  6. #74
    Super Moderator Daibhí O'Buadain's Avatar
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    Yesterday's workout

    Low rack pulls
    Pyramid-Drop sets
    6 sets
    135(12) 225(10) 315(8) 405(6) 385(8) 345(10)

    Cable rows
    3 sets
    150(10) 180(10) 220(10)

    Nautlus machine pull-overs
    6 sets
    Static holds

    Rear delts
    Reverse flys
    4 sets
    40(10) 45(10) 50(10) 45(10)

    Biceps

    Barbell curls - high volume sets- Pyramid - Rest Pause - 'Down the rack strip sets'
    (65) (80) (90) (80) (70) (60) lbs

    Cable curls
    3 sets
    10 reps per set
    2/4 tempo

    Forearms

    Hammer curls - twist at top of rom
    4 sets
    50(10) 55(10) 60(10) 70(10)


    Rope twists
    2 sets
    115/125 lbs

  7. #75
    Iron Addict chasebny's Avatar
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    The pullover seems like it would really lend itself to static holds. And I really like the Rack pull, row, pullover combo. Its what my back workout is centering around right now. Looking strong as usual.
    Turn the other cheek and I'll break your fucking chin.

  8. #76
    Bro Scientist BBOY87's Avatar
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    Great work DBowden!!! I use to do pyramids all the time for biceps...I love them every once in a while!!!

  9. #77
    Freak of Nature stackndeca's Avatar
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    Quote Originally Posted by DBowden View Post
    Yesterday's workout

    Low rack pulls
    Pyramid-Drop sets
    6 sets
    135(12) 225(10) 315(8) 405(6) 385(8) 345(10)

    Cable rows
    3 sets
    150(10) 180(10) 220(10)

    Nautlus machine pull-overs
    6 sets
    Static holds


    Rear delts
    Reverse flys
    4 sets
    40(10) 45(10) 50(10) 45(10)

    Biceps

    Barbell curls - high volume sets- Pyramid - Rest Pause - 'Down the rack strip sets'
    (65) (80) (90) (80) (70) (60) lbs

    Cable curls
    3 sets
    10 reps per set
    2/4 tempo

    Forearms

    Hammer curls - twist at top of rom
    4 sets
    50(10) 55(10) 60(10) 70(10)


    Rope twists
    2 sets
    115/125 lbs
    Damn you have one of those at your gym, lucky. I think that's one of the best lat exercise ever. We used to have one at my highschool, i loved that thing.
    your only as strong as your mind, so consider yourself weak.
    Yep...cats before cunts like my grandma always used to say. - BBOY

  10. #78
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by chasebny View Post
    The pullover seems like it would really lend itself to static holds. And I really like the Rack pull, row, pullover combo. Its what my back workout is centering around right now. Looking strong as usual.
    Yep.
    That pullover is a great machine.
    Best back exercise ever IMO.

    I like using a static hold on that pullover machine, as you can hit a static hold at various points on the ROM, change the degree of exercise intensity on the lats and you can isolate and target the Teres Major.

    I usually throw in some rack deads like once a month.
    I like that combo of rack pull, row and pullover as well.
    Last edited by Daibhí O'Buadain; October 17th, 2009 at 10:45 AM.

  11. #79
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by BBOY87 View Post
    Great work DBowden!!! I use to do pyramids all the time for biceps...I love them every once in a while!!!
    Thanks Man.
    I like to combine pyramids and drop sets into one set.
    Been doing it that way since the 70's

    I found that it totally burns out my target muscle.

  12. #80
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by stackndeca View Post
    Damn you have one of those at your gym, lucky. I think that's one of the best lat exercise ever. We used to have one at my highschool, i loved that thing.
    Yeah,
    I am glad my gym has one.
    It also has several other old nautlus machines as well.

    The owner of my gym was a bodybuilding and powerlifting competitor, is old school, and the gym equipment and atmosphere reflects it.

    Its a small gym, privately owned and it blows the doors off any modern day gym chain like a golds as to the atmosphere.

    Hard core, old school and I would not have it any other way

  13. #81
    Super Moderator Daibhí O'Buadain's Avatar
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    Yesterday's workout

    Chest

    Incline barbell bench press -Pyramid/drop sets
    6 sets
    135 - 230 lbs
    135(12) 185(10) 230(6) 185(8) 165(8) 135(12)

    Flat bench dumbell press
    3 sets
    70-90 lbs
    70(10) 80(10) 90(6)


    Incline dumb bell flys
    3 sets
    50-65 lbs
    50(10) 55(10) 65(8)

    Triceps

    Close grip bench press- Pyramid/-drop sets
    7 sets
    135- 225 lbs
    135(12) 165(10) 185(8) 225(6) 195(8) 175(10) 135(12)

    Pushdowns
    2 sets
    80-100 lbs
    80(12) 100(6)

  14. #82
    Super Moderator Daibhí O'Buadain's Avatar
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    Today's workout

    Back squats -Pyramid/drop sets
    10 sets
    135-385 lbs

    12 (135) / 10 (225) / 10 (315) / 8 (335)
    8 (355) / 6 (385) / 6 (365) / 8 (345)
    10 (315) / 10 (295)

    Calves

    Seated Calve raises
    4 sets
    90(20) 135(20) 180(15) 195(12)

    Biceps

    Barbell curls- Pyramid/Drop sets
    7 sets
    65(12) 80(10) 100(8) 115(6) 100(8) 80(10) 60(10)

    Forearms

    Hammer curls - twist at top of rom
    3 sets
    50(10) 60(10) 70(10)


    Rope twists
    2 sets
    100/130 lbs

    Abs
    Crunches 60- 25 pounds weight

  15. #83
    Super Moderator Daibhí O'Buadain's Avatar
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    Todays workout

    Hams

    SLDL's
    7 sets Pyramid/Drop sets
    135-300 lbs
    135(12) 225(10) 265(8) 285(8) 300(6) 285(8) 265(10)


    Standing leg curl
    2 sets
    110(10) 130(10)

    Shoulders

    Standing military press
    7 sets Pyramid/Drop sets
    65-155 lbs
    65(12) 85(10) 125(8) 135(8) 155(6) 135(8) 115(10)


    Wide grip barbell upright rows
    5 sets
    65- 135 lbs
    65(12) 85(10) 105(10) 125(8) 135(6)

    Cable upright rows
    2 sets 12 reps per set

    Traps

    Cage Shrugs
    4 sets
    135-315 lbs
    135(12) 235(10) 285(10) 315(10)


    Calves

    Standing Calve raises
    4 sets
    230-480 lbs
    230(20) 320(20) 400(10) 480(10)

    Cardio
    15 minutes 3.5 degree incline 3.2 mph

  16. #84
    Iron Addict chasebny's Avatar
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    So these combined pyramid/drop set. You build up and then do drop sets, all with minimal/zero rest in between?
    Turn the other cheek and I'll break your fucking chin.

  17. #85
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by chasebny View Post
    So these combined pyramid/drop set. You build up and then do drop sets, all with minimal/zero rest in between?
    Yep,
    I have been doing it that way for years.

    During the build up, I rest for around 1.5 minutes between sets, then drop the weight with a mimimal rest between sets.

    Usually I rest between the drop sets for as long as it takes me to strip the weights off.

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