Liftbigs Training Journal

[Liftbig]

ok ill try again,

1. this is imo a shoulder exercise, so it should hit for front delts the most

2. by dump the weight what i mean is when you have your bench shirt on and you bring the weight down and it locks up and it wont touch, so you can roll your shoulders up (kind like doing a crunch) to get the bar to touch.


so to do the exercise hold dumbells at arms length like the top of a DB press, then bring them down like a DB bench and at the bottom "dump" the weight(kinda do a crunch and let the DBs come forward a bit) then muscle them back up with your delts.

hope that makes things clearer

if not raise your hand and tommy here will come around and hit you on the head with a tackhammer beacuase you are a retard........just joking!!

 

[Hannibal]

if not raise your hand and tommy here will come around and hit you on the head with a tackhammer beacuase you are a retard........just joking!!

He's a big dumb animal isn't he folks?!

Nice exercise idea...if there isn't one to work your specific weakness...MAKE ONE UP. Then you get to name it...kinda like discovering a star.

 

[Liftbig]

5-4-2003 DE bench

catching 9x3@135-185 w/ choked minis, and purple around back
shirt work- worked up to very easy 495x1, i washed my karins shirt to shrink it an wanted to see how much it tightened up.
rolling ext with curl bar, 3x10
incline tate press 3x10
pushdown w/ vbar 3x10
DB rear delt flys w/ press, on swiss ball, 3x10
L flys(rotator cuff, ext rotation) 3x10 each arm
pulldowns 3x10
standing rows to belly 3x10
rope pulls to face on swiss ball, 3x10
camber bar rows on built up flat bench 4x10
hammer curls 3x10

 

[Liftbig]

5-5-2003 ME squat
chain suspened camber bar gm's(very low) 585x1 (40lb pr)
rev hyper 3x10
knees out w/ minis, box squat worked up to bar x10, 135x10, 225x10, 315x2 w/o band
glute ham 3x10
sled mill 4x 50 steps
pull throughs 3x10
neck work 3x10
standing abs with swiss ball between me and machine 3x25
obligues on glut ham 3x10
grip work 3 x10 on 3 machines

 

[IronLion]

Hey Liftbig, I have been wanting to get some big chains to do suspended good mornings at different heights, but the hardware stores around here only carry them up to like 3/8 or so. Do you have any recomendations on where I can get bigger chain?

 

[Hannibal]

Hey Liftbig, I have been wanting to get some big chains to do suspended good mornings at different heights, but the hardware stores around here only carry them up to like 3/8 or so. Do you have any recomendations on where I can get bigger chain?

You don't need the bigger chains for chain suspended goodmornings. The bigger ones are for accomodating resistance on the squat or bench....on speed day. Smaller chains work just find for suspended work.

 

[IronLion]

thanks Hannibal, what do you think: 2 sets of 15' chain? Use a good snap link to adjust the height?

 

[Hannibal]

thanks Hannibal, what do you think: 2 sets of 15' chain? Use a good snap link to adjust the height?

I'll have to check to see what we have...I know it is not that long. And we just use nuts and bolts to adjust the height...but a snap link would be easier...as long as it's strong enough.

 

[Liftbig]

15 feet would give you plenty of room to work with, you could prolly even go 12 feet. i think 3/8 is what we use for suspended stuff. to connect them we use a little u shaped thingy(i dont know what its called lol) the a bolt goes through. what ever you use to connect it had better be very strong or you could get hurt if the connecter breaks.

 

[Liftbig]

5-7-2003 ME bench
rev band floor press 365x3 (band set on pin from my chest height)
incline press 3x15
superset 1
DB rolling ext 3x10
pushdown 3x15
one arm elbows out ext 3x10 each arm(bringing db across chest)

super set 2
shoulder press 3x10
shrug 3x10
CS row 3x10

pulldowns 5x10
rope pulls to face 3x10

very fast paced today, i sweat so much i could ring my shirt out and fill up a dam