Shartnado Posted January 14 Posted January 14 This evening it was Meadows Row pyramid time. I went from 83,5 to 277,5 to 83,5. The heavy sets were 5+5×230, 5+5×255,5, 5+5×277,5 and 5+5×230 again. Also did 4 sets of regular bench, but that was not good. Tapped out at 3x197 and did 10x154 at the end. I guess I need the kinesio tape for that one, still. Some resistance band chest flies and push downs and reduced ab work at the end. I did record the 3 of the heaviest sets of Meadows Row for future purposes.
Shartnado Posted January 16 Posted January 16 More general upper body stuff today, as I started with single arm dumbell overhead dumbell presses. I did the right arm first and went up to 61,5. It wasn't exactly giving me trouble, but I opted not to go beyond that. With the left arm, I did a quick warm up of 3x44, 5x57, 3x66, 1x75 and then 6x84, which I recorded. Then I did 1x88 and then 12x44. Then off to hammer curls with 12x110's and 23x88's. Both sets recorded. Scott bench bicep curls 10x35 with the right arm and 10x70,5 with the left one. The left arm set was recorded as well. Some resistance band push downs between sets, and some abs and grippers at the end. Made a new video set to Judas Priest's Blood Red Skies from this week's recorded material.
Shartnado Posted January 17 Posted January 17 Yesterday's Trapbar was a bunch of new record lifts from (mostly) new heights as 9 out of 12 total lifts were deficit. Granted, I only had the time to get up to 671 from the legit half blocks. My new from the floor record is 603 and my heaviest deficit lift (from maybe an inch or less deficit, but still) is 581,5. The best lift off the padded blocks was 625,5, obviously a new record from those as well! I guess next time I will concentrate mostly on the heavier lifts off the blocks and try to crush some of those records, too!
Shartnado Posted January 20 Posted January 20 I did not feel like going to gym today, and yet... 5 sets of incline dumbell bench with pairs of 39,5's, 53's, 66's, 75's and 84's. Sets of 12 with everything but the 75's which was 16. I did a set of sitting hammer curls with the two lightest weights and a set of standing hammer curls with the rest. Plenty of resistance band stuff and relatively good ab work at the end. Got the two of the heaviest sets on video.
Shartnado Posted January 21 Posted January 21 https://youtu.be/5ofeVC44kxs?si=mUQu-GExFlm5Fa_U Here's my first attempt at a YouTube training video. I hope it works! I mean I did this later than others but these are the very first clips I actually recorded. The weights and/ or sets have gotten better since then, but there would be no point in showing this to anyone after they had seen the better ones. The song is Dragonaut by Judas Priest from Redeemer of Souls. Enjoy(?) 2
Ryback Hates Bullies Posted January 24 Posted January 24 Looking stacked, jacked succulent and dense there Sharty. We definitely have slightly different training philosophies around ROM, but it clearly works for you. I did take quite a lot of footage last year, less so recently. Last few months have been continuing to train mostly with the girlfriend. Well I say that, in October we moved her to 3 days a week because she really got burnt out on any more. I usually do a 4th day, occasionally a 5th. So right now the 'split' basically goes: Tuesday: Hamstring, Adductor/Abductor, Upper Chest/Front Delts, Triceps, Upper Abs Thursday: Upper Back, Side/Rear Delts, Brachs/Biceps, Obliques Saturday (Longer Session): Lats, Pecs (usually Dips & Flyes), Quads, Glutes, Lower Abs, usually a bit more arms Sunday/Monday (just me): Calves/Tibs (I bought a Tib Bar), Extra Side/Rear Delt and Traps I'm in a diet phase. I actually pretty successfully leanish bulked from about 113kg to 118kg between mid-August and the end of the year. After 2 1/2 weeks, I'm at 115kg and tbh, I think I'm pretty much where I was in terms of my belly at 113kg. I'd probably do better but it's bloody cold and my step count has definitely not been great. Hit a 4 plate T-Bar Row for 4.5 reps yesterday which I was quite pleased with. I think if I strapped I could probably have got the 5th rep in full and maybe a 6th. I applied chalk for 3.5 plates and got 8, then 3 plates and got 11 reps. I'm pretty happy with that. I realised 2 weeks ago that although I was feeling the assisted dips pretty well, that I was definitely capable of going a bit heavier whilst maintaining really deep ROM. So I did a set with 5kg assist last week for 6 reps. I can definitely do crappier ones with bodyweight, but I choose not to. Similarly can do a triple with 10kg on the chin-ups - I use the Temu knock-off Angles60 handles, and I tend to twist from pronated to neutral. Again, I could probably do some bad pushups with no assistance but no need right now. I haven't benched in *ages*. Despite split above, I ended up doing some wide grip high incline presses yesterday - 10x60kg, 12x55kg. I feel like if I wanted to get the bench back on road I could, but just hasn't felt like a priority. I did the presses for upper chest yesterday as I (partly due to a busy January gym) ended up doing the ol BTN press on Tuesday. When I was doing them before, tbh it was kind of a half press-half overhead extension. So what I did this time was start correcting the elbow position at the bottom on every rep, so at least the concentric would be right. After a couple of sets I was able to do it properly - empty bar, then 22.5kg. I had my partner work similarly with DBs. ----- All that being said, looks like work is going to see me a bit more mobile and we'll have to see what that ends up looking like. I do want to get back to 100kg ideally, though my girlfriend has thoughts about that. 2
Shartnado Posted January 24 Posted January 24 (edited) @Ryback Hates Bullies Thanks, man! I have been called dense before, but not in this situation! I'll work on some other videos and post them here, once they are up to snuff. This one was indeed just a tester, I have made progress since that time. Oh, and yeah, the ROM will be the least impressive thing about many of the stuff I have recorded, because I usually skip all of the lighter sets as far as filming goes, because what's the point of that? Also, you should definitely share some links if you have any, because I sure would be interested to see what you are up to in the gym (and not just reading about it)! Edited January 24 by Shartnado Thoughts on ROM added
Shartnado Posted January 25 Posted January 25 https://youtu.be/6PNrYOme-ik Here's an edited version of this year's first heavy week, I had to edit out the lightest Meadows Row set in order to share this on WhatsApp. This got flagged by copyright of Blood Red Skies, so if it's blocked in wherever you are trying to watch it, let me know. I will use some stock music for an updated version, or something? You may notice that I do the dumbell overhead press and bicep curl on the Scott bench only with my left arm here. The right shoulder is still a bit iffy, so I won't risk it. Once again, filming something with lighter weights defeats the purpose, so this is why that is. 1
Ryback Hates Bullies Posted January 25 Posted January 25 (edited) Because you asked, I had the gf film 4 of my sets today: https://youtu.be/7YgQFG73xuQ Edited January 25 by Ryback Hates Bullies 2
Shartnado Posted January 26 Posted January 26 (edited) 10 hours ago, Ryback Hates Bullies said: Because you asked, I had the gf film 4 of my sets today: https://youtu.be/7YgQFG73xuQ That was very bad-ass! And some long-ass sets, too! That's also exactly the kind of machinery that is absent from my/our gym at work, as even the lat pull down machine is still not bolted to the wall and/ floor. Also, I can see your philosophy on ROM here, clearly too! Edited January 26 by Shartnado good range, obviously! 2
Shartnado Posted January 26 Posted January 26 https://youtu.be/NePxbejNKeQ Ok, this ended up being a long-ass compilation. 4 different sessions from past two months. These are one one rep sets, or singles, as it were. Most of them are from different heights. This can be used as a retroactive guide to what the hell I have been talking about when it comes to "deficits" and "blocks" over the past couple of years (?) I do the deficit lifts in order to get the better ROM for the parts that don't activate during lifts off the blocks. There are a couple of deficit lifts on this compilation that I have not been able to top or pull off again after the lift in question was performed. This one took 3 entire songs: Reckless, Never The Heroes and No Surrender, all by Judas Priest, obviously. 2
The Natural Posted January 26 Posted January 26 I had my first Spirals class of the year last week and on a whim went to the gym this week, got to help someone new there work the machines as no personal trainers were around so I became one lol. I always like helping people, one of the few things I'm good at. 2
The Natural Posted January 26 Posted January 26 Be glad to get my operation over with so I can start again. 3
The Natural Posted January 26 Posted January 26 (edited) On 1/21/2025 at 9:19 AM, Shartnado said: https://youtu.be/5ofeVC44kxs?si=mUQu-GExFlm5Fa_U Here's my first attempt at a YouTube training video. I hope it works! I mean I did this later than others but these are the very first clips I actually recorded. The weights and/ or sets have gotten better since then, but there would be no point in showing this to anyone after they had seen the better ones. The song is Dragonaut by Judas Priest from Redeemer of Souls. Enjoy(?) On 1/24/2025 at 12:18 PM, Ryback Hates Bullies said: Looking stacked, jacked succulent and dense there Sharty. We definitely have slightly different training philosophies around ROM, but it clearly works for you. I did take quite a lot of footage last year, less so recently. Last few months have been continuing to train mostly with the girlfriend. Well I say that, in October we moved her to 3 days a week because she really got burnt out on any more. I usually do a 4th day, occasionally a 5th. So right now the 'split' basically goes: Tuesday: Hamstring, Adductor/Abductor, Upper Chest/Front Delts, Triceps, Upper Abs Thursday: Upper Back, Side/Rear Delts, Brachs/Biceps, Obliques Saturday (Longer Session): Lats, Pecs (usually Dips & Flyes), Quads, Glutes, Lower Abs, usually a bit more arms Sunday/Monday (just me): Calves/Tibs (I bought a Tib Bar), Extra Side/Rear Delt and Traps I'm in a diet phase. I actually pretty successfully leanish bulked from about 113kg to 118kg between mid-August and the end of the year. After 2 1/2 weeks, I'm at 115kg and tbh, I think I'm pretty much where I was in terms of my belly at 113kg. I'd probably do better but it's bloody cold and my step count has definitely not been great. Hit a 4 plate T-Bar Row for 4.5 reps yesterday which I was quite pleased with. I think if I strapped I could probably have got the 5th rep in full and maybe a 6th. I applied chalk for 3.5 plates and got 8, then 3 plates and got 11 reps. I'm pretty happy with that. I realised 2 weeks ago that although I was feeling the assisted dips pretty well, that I was definitely capable of going a bit heavier whilst maintaining really deep ROM. So I did a set with 5kg assist last week for 6 reps. I can definitely do crappier ones with bodyweight, but I choose not to. Similarly can do a triple with 10kg on the chin-ups - I use the Temu knock-off Angles60 handles, and I tend to twist from pronated to neutral. Again, I could probably do some bad pushups with no assistance but no need right now. I haven't benched in *ages*. Despite split above, I ended up doing some wide grip high incline presses yesterday - 10x60kg, 12x55kg. I feel like if I wanted to get the bench back on road I could, but just hasn't felt like a priority. I did the presses for upper chest yesterday as I (partly due to a busy January gym) ended up doing the ol BTN press on Tuesday. When I was doing them before, tbh it was kind of a half press-half overhead extension. So what I did this time was start correcting the elbow position at the bottom on every rep, so at least the concentric would be right. After a couple of sets I was able to do it properly - empty bar, then 22.5kg. I had my partner work similarly with DBs. ----- All that being said, looks like work is going to see me a bit more mobile and we'll have to see what that ends up looking like. I do want to get back to 100kg ideally, though my girlfriend has thoughts about that. On 1/25/2025 at 1:28 PM, Shartnado said: https://youtu.be/6PNrYOme-ik Here's an edited version of this year's first heavy week, I had to edit out the lightest Meadows Row set in order to share this on WhatsApp. This got flagged by copyright of Blood Red Skies, so if it's blocked in wherever you are trying to watch it, let me know. I will use some stock music for an updated version, or something? You may notice that I do the dumbell overhead press and bicep curl on the Scott bench only with my left arm here. The right shoulder is still a bit iffy, so I won't risk it. Once again, filming something with lighter weights defeats the purpose, so this is why that is. 16 hours ago, Ryback Hates Bullies said: Because you asked, I had the gf film 4 of my sets today: https://youtu.be/7YgQFG73xuQ 6 hours ago, Shartnado said: That was very bad-ass! And some long-ass sets, too! That's also exactly the kind of machinery that is absent from my/our gym at work, as even the lat pull down machine is still not bolted to the wall and/ floor. Also, I can see your philosophy on ROM here, clearly too! 35 minutes ago, Shartnado said: https://youtu.be/NePxbejNKeQ Ok, this ended up being a long-ass compilation. 4 different sessions from past two months. These are one one rep sets, or singles, as it were. Most of them are from different heights. This can be used as a retroactive guide to what the hell I have been talking about when it comes to "deficits" and "blocks" over the past couple of years (?) I do the deficit lifts in order to get the better ROM for the parts that don't activate during lifts off the blocks. There are a couple of deficit lifts on this compilation that I have not been able to top or pull off again after the lift in question was performed. This one took 3 entire songs: Reckless, Never The Heroes and No Surrender, all by Judas Priest, obviously. I'll give these a gander. Cheers, lads. Shartnado: First video/first exercise, that's the thing I was trying to describe in Gym Rig Circuit. In my first class you lift it up to your shoulder while standing and back down. In the second class you hunch down with a straight back and lift it between your legs. Edited January 26 by The Natural 1
Ryback Hates Bullies Posted January 27 Posted January 27 On 1/26/2025 at 9:15 AM, Shartnado said: That was very bad-ass! And some long-ass sets, too! That's also exactly the kind of machinery that is absent from my/our gym at work, as even the lat pull down machine is still not bolted to the wall and/ floor. Also, I can see your philosophy on ROM here, clearly too! Yeah the equipment standards are variable. When we do Meadows Curls, the other has to press on the Preacher Bench to keep it stable. But the old school Technogym equipment they have is mostly pretty solid. They basically have 2 chest presses - this and a Cybex Eagle. The Cybex Eagle is a very good machine, but the Technogym avoids shoulder wear and tear from the angle as well as having the foot pedal. Not going to lie, I put quite a lot into those sets - I don't look too wasted after them but fatigue did creep up on me later. In terms of chest work, I just did one set of machine flyes for a quick pump later in the workout. And had DOMS for a couple of days. Which included this morning. Now at the gym, I FORGOT HALF MY TIB BAR! Ugh. Anyway, I decided I would actually Bench for the first time in sometime. After a couple of ramp up sets, I literally did singles only from 70kg-110kg in 5kg increments. I'm pretty happy with that because it felt pretty good even though I haven't flat benched in months & realistically still had lower/mid pec fatigue from Sunday. I attribute this to building my upper back and lats as much as anything else. I did 3 x 8 on VCGBP at 70kg and I've got to be honest - it felt weirdly very challenging though I honestly wonder how much carryover is really there given the grip differential. If I'm honest though, I'm beginning to think the 140kg bench *might* yet be a go. But I don't really want to do a lot of volume work. Also started doing one armed db preacher curl with full supination. It hits different. I can see why people gravitate towards the EZ Bar Curl, but definite danger it becomes a brachs exercise. No more of this, I want a cricket ball inside my arm. I've got a lot of footage from last year on my Google Drive, I'll try to knock some of it together soon. 1
Shartnado Posted January 28 Posted January 28 Yesterday was a typical Monday workout, nothing special. I did do 3x88 with the left arm on dumbell overhead press, but used the compression sleeve for protection and did use momentum to get the weight up each time. Then again, it's 88, so I don't care! The right arm went up to 70,5 and up until 61,5 before I had to help the weight up with the left arm on the first rep. Light and deep incline dumbell bench and a lot of curls and a little bit of abs was the rest of the workout.
Shartnado Posted January 29 Posted January 29 Yesterday was pretty close to an off day, eventhough I did go to the gym. I made sure I didn't do anything heavy since I ate my warm meal less than 45 minutes before starting the workout. Had to move squat day to today. Ironically, or coincidentally (as the case may be), today I didn't have the time have a warm meal at work, or much of anything, really. So, deep squats won't make you nauseous, in any case, if you'll have the strength to do them! After a couple of warm-up sets, I did 4x293 stopping at the bottom, then the same with 388. 4x432 which were "clean" according to my co-worker, so below parallel, at least. Then 5x482, which were ok, since they were below the safety bar. Then some calf raises, starting from 388. None of this was recorded, but I'm pretty sure I could pull off a 3x408 with a stop at the bottom, so I'll go for that the next time I'll record my sets.
Shartnado Posted January 31 Posted January 31 (edited) Edited January 31 by Shartnado I can't edit this!
Shartnado Posted January 31 Posted January 31 Ok, so about that video above. More squat machine and this is what I mean when I say incline dumbell bench and hammer curls. Of course, usually I don't bother to walk around to face the camera when it comes time to do the hammer curls, I just stand close to the rack so I can put the dumbells away as fast as possible, when I'm done. The first squat set is as low as the machine lets me go. I did 4x175 this week with the same method and will go for 3x181 or so the next time. Which will be more than a week from now because we will be on strike next week, so I won't be going to the gym, either. I did some new height/weight records on deficit Trapbar today, but at the very lightest lifts. Also made a new video this week, which also features some stuff "left over" from last week.
Shartnado Posted February 2 Posted February 2 https://youtu.be/AGrqYJ6u1RY This is the most recent video from this week. For the first time I did Seal Row with dumbells. The setup is more complicated than what I usually have to use with barbell, so I will probably stick with that one. These are the 110lb dumbells I use here, and the combined 220lbs is like the first real set after warm-up when using the barbell. So there is a reason why it goes so well here. The Scott bench bicep curls followed by standing skullcrushers is the way I usually do that particular move, but when I'm not recording, I walk back to the rack and re-rack the dumbell as soon as I start to get close to failure. The song is From Hell With Love by the awesome Finnish metal band Beast In Black.
Control Posted February 4 Posted February 4 (edited) What are your favourite biceps exercises? Edited February 4 by Control
Technico Support Posted February 4 Posted February 4 (edited) I like the bicep curls I frequently see at my gym, where guys use too much weight and have to thrust their hips, swing their shoulders, arch their backs, shoot their elbows out, and really just get their whole body into the curl. Like I'd always heard good form, keeping your elbows at your sides, and controlling the weight throughout the movement was the key, but these galaxy brains have figured out a way to exercise their entire body with curls. It's really some outside the box thinking. But seriously, I personally like straight bar curls (standing), seated wide dumbbell curls (think of your arms forming a W instead of being in front of you), and preacher bench EZ bar curls. Pulldowns using the smallest grip shown in this set are really good, too. I used to like reverse grip curls a lot, but they make my wrists hurt too much nowadays. Edited February 4 by Technico Support 1
Contentious C Posted February 5 Posted February 5 Incline curls are pretty underappreciated by normies. But you probably want a couple varieties. Inclines get good stretch at the shoulder, so pair with preachers to get more forearm/brachialis engagement from those. I really dig the underhand MAG grip pulldowns, too. Drop sets and myorep sets are also good for small muscles.
Shartnado Posted February 6 Posted February 6 On 2/4/2025 at 5:25 PM, Control said: What are your favourite biceps exercises? I'd say hammer curls, incline dumbell curls, single arm dumbell curls on the Scott bench and standing double bicep curls. 1
Shartnado Posted February 7 Posted February 7 It's pretty scary that my body can't handle inactivity. Since my union has been on strike this week I have very much taken this as an opportunity to not F'n do anything that I don't have to. Well, I did that for a couple of days straight but then my lower back started acting up. So for the past couple of days I have done everything I can to make it go away. I can still feel that the sides of my glutes are still sensitive to touch (when you really work them over) so that's where the problem is but it's really damn persistent. I keep working them over and stretching and using the pressure point ball so I'll be back to normal by next week, but this really proves that my body is so used to moving around that if I stop, the wheels come off really fast.
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