Back On Track With Bodybuilding

[BlondBomber]

Oh yeah buddy! I USED to be the king of leg extensions. At 15 years old I did them like a fiend 3 x a week and built remarkable quads with just that one exercise! Then I got injured, and I don't dare do them again because the next day my patellar tendon will be SO inflamed. I'm doing a back to basics type program, and using essentially only these 8 movements:

Squat
Dead
Low Incline Bench
Dip
Chin
Push Press
Barbel Row
Cross Bench Pullover
(+3 types of calf press)

I hae found that if I go real hard on the squat and deads, then I do not need additional leg work - I run and swim too! Any thing extra is just going to drain me and actually reduce the effectiveness of my program. I'm getting over a double knee injury, so my pundages are crap a the moment, but I'm making terrific progress, and I want to stay away from machines in the future as they do not encourage health joint fuction (I believe).

If you are having knee difficulties, why do you run? Doesn't that put an enormous amount of strain on your knees?
Off topic, until I saw your pics in another thread, I always got an image of you looking like Borat from the Da Ali G show when I looked at your avatar.

 

[BlondBomber]

AM: Life Fitness stationary bike: 60 min., Hills Profile @level 4

PM: Delts/Traps/Triceps/Abs

1. Hammer Strength military press
(barsx10)
(50x10)
(90x10)
140x10
180x10

2. 1-arm side raises
20x10
25x10

3. deltoid flyes
80x15
100x15

4. cable upright rows
100x10 (straps)
130x10 (straps)

5. seated Hammer Strength shrugs
90x10
180x10 (straps)

6. v-bar pushdowns
(15x15)
30x10
35x10

7. overhead DB ext.
60x10
70x10

8. 1-arm pushdowns
10x10
10x10

9. Hoist abdominal crunch machine
5platesx20
7platesx20
7platesx20

 

[BOOEY]

What are deltoid flyes?

 

[musketeer]

What are deltoid flyes?

Yeah, they sound kinda heavy for dembel laterals - my guess is that it is some kinda machine?

 

[BOOEY]

Yeah I think he was referring to the machine - imagine doing 100lb dumbell laterals!

 

[musketeer]

If you are having knee difficulties, why do you run? Doesn't that put an enormous amount of strain on your knees?
Off topic, until I saw your pics in another thread, I always got an image of you looking like Borat from the Da Ali G show when I looked at your avatar.

I run because I'm a Royal Marine Reserve Officer Recruit and it's very important to be super fit. I've got a long way to go because they expect the reserves to be as strong as the regulars and the officers must be leading from the front!

I do ton's of stretching and swim twice a week to relieve the tension on my knees. I like to run on the river thames - mostly at night, I live just by the houses of parliament, the views are amazing and the breeze from the water is refreshing compared with being in the middle of a city of 10 million.

Inspiring riverside views from my jogging circut!

 

[musketeer]

Yeah I think he was referring to the machine - imagine doing 100lb dumbell laterals!

Yeah, but BlondBomb uses 4 plates a side on the hammer press for 10 reps!

That's one hell of a lot!

In terms of volume, it looks like you build up safely to one good hard set, so I do suppose that it is not very high volume as all of the sets before your last one for each exercise are submaximal and relatively easy for you.

I quite like it, but personally dont hit arms very often because after all of the heavy compound stuff there is no need for me to do more...

 

[BlondBomber]

What are deltoid flyes?

I used to always call the motion reverse machine flyes or reverse pec-deck, until I worked out at the World Gym in Pacific Beach, SD and used a machine designed just for these called deltoid flyes.
It makes me feel special to use the term.

 

[BlondBomber]

Yeah, but BlondBomb uses 4 plates a side on the hammer press for 10 reps!

That's one hell of a lot!

In terms of volume, it looks like you build up safely to one good hard set, so I do suppose that it is not very high volume as all of the sets before your last one for each exercise are submaximal and relatively easy for you.

I quite like it, but personally dont hit arms very often because after all of the heavy compound stuff there is no need for me to do more...

I am not as strong as you think; I count all the weight on the bars as my weight for the set. Like a 45 on each side would be 90, and so forth.

And your observation as to my "feeler" sets is correct. Unless I am squatting, deadlifting or benching, only my last set is normally a work set.

Shit, 4 plates a side I wish, 2 kicked my ass and my delts are sore today for the first time ever.

 

[musketeer]

LOL! Duhh! I should have seen that! I remember that last time I worked out at a gym that had hammer strength and I'm sure I never saw anybody use more than 3 plates a side! Can't remember exactly how high I actually got but I remember 2 plates being a major milestone for me. Seated hammer press is one of the only machines that I actual like using. The grove where you are pressing back up over your head is great, and it somehow allows you to press more with your delts than tricpes which is always a bonus as my tris are always geting sore...