Working Out....

[sigbowls]

[Laszlo]

I did not think of that in that video even though i've seen it done loads of times . My gym has three of those frames but no squat rack.
Also, I did use DBs for the second movement - incline bench

[Molzie]

I don't like using the pins. My arms are really long and I always feel cramped up. Like, if the bench isn't dead in the middle my elbow hits the pin (even when they're tucked in).

[Genevieve]

I did not think of that in that video even though i've seen it done loads of times . My gym has three of those frames but no squat rack.
Also, I did use DBs for the second movement - incline bench

You're doing 2 chest workouts? Push day is 3 exercises. Chest > shoulder > triceps. Doing 2 chest exercises can fatigue your shoulder and tri exercises.

Hah, sorry btw. Don't wanna seem like I'm tryna boss you around.

[Laszlo]

Molzie - I'm picturing a prying mantis typing away on a laptop in New Zealand...

Gen - Frankie said that was fine and he recommended it for some people. So, two chest movements and one shoulder. My shoulders are stupidly resilient anyway.
+ No worries, you're not bossy and I always appreciate your input.

[Genevieve]

Molzie - I'm picturing a prying mantis typing away on a laptop in New Zealand...

Gen - Frankie said that was fine and he recommended it for some people. So, two chest movements and one shoulder. My shoulders are stupidly resilient anyway.
+ No worries, you're not bossy and I always appreciate your input.

Dope. Aiight, good luck!

Shoulder presses work my upper chest enough. I might consider adding a decline bench tho'.. hmmm >.>

[Laszlo]

I have my own theory as to why it'll work for me but yeah, good luck indeed. I'll see how it goes after two or three weeks, gauge the DOMS etc and re-evaluate.

Decline bench, it has been said, is the single best exercise for chest as it works it all (or the most) at once. Could be bollocks though ay. Who's word can you trust when it comes to sport/body building? NO ONE! EVERYONE'S stnuc! Do what works.

[Genevieve]

Word, word, word. There's people who gained like mad doing shit that would probably make me shrink! ^

I've never done decline benches though. I'm in my last week of my first 5x5 before my week of rest. Gonna put together something good for next time.

Thinking of doing it like this.

Everything 5x5 unless stated otherwise:

4x6 deadlift or power cleans
pull-ups
bicep curls or chin-ups

flat barbell bench press and/or barbell decline bench
Dumbell shoulder push
either dips or dumbell close grip bench

Front squat
Dumbell stiff legged deadlift
3 x 12 weighted hanging leg raise

[Laszlo]

For anyone who wants easy to understand information on diet/macros etc, here is a single page that covers it all - http://flexible-diet.co.uk/

[Laszlo]

With your planned pull day i'd prefer a DB row instead of pull ups and then chin-ups over the curls. That's just me though and I realise that your previous twelve weeks somewhat dictates your following twelve.

[Genevieve]

Yeah, rows are my favorite exercise, but dumbell ones haven't worked as well for me as barbell ones have (which is one of my favorite exercises ever) and I haven't done pull-ups in a long time. I think they're a good test of strength. If they get too easy I'll just do them weighted.

I'm also leaning towards chins myself! I did barbell curls but I'm not a big fan of curls anyway.

[Laszlo]

Do you prefer underhand or overhand grip for barbell rows? I like underhand personally.

[Molzie]

I prefer over. same for shrugs.

[Laszlo]

I think it's probably because I never used to use underhand so the slight change in muscle fibres being used results in increased DOMS which in turn (wrongly, I know) makes me think i've worked harder.

Shrugs - I nearly always used plates with holes in or bells. I always liked using a circular motion in the shoulders rather than just the up and down you get with a bar..

[Molzie]

all this talk has got me pumped, i'm gonna hit the gym.

[Laszlo]

GO FOR THE GUSTO!!!!





(mind your back though, ay!)

[Genevieve]

I think underhand hits your back sliiightly differently. Just doing 'rows' right now, without weights, it feels like I'm activating a slightly lower portion of my traps more?

[Laszlo]

pfft, dunno tbh I just switch it up every time things need to be switched up and hope for the best. Proper scientific method!

[Molzie]

yep, it's definitely squats that's causing my lower back pain. felt it straight away.

[Laszlo]

Does your gym have one of those 45 degree squat machines? I found it took a lot of pressure off my back when it was mangled.

I mean this (maybe it's not even called a 45 squat machine)