shauny's training

[Quagmire911]

Good to see you doing well, keep it up.

Why are you doing pulldowns over chins/pullups btw?

Would be great to see a dc routine being logged...

 

[shaunuk]

Cheers bud.

I'm doing pulldowns because I've found

1) I just like them more
2) i can progress better on them

Also...in my gym at home, we don't even have a pullup/chinup bar, so I got used to doing pulldowns, I think they're a good movement

 

[Mad Manic]

Hey, just one piece of advise; when it comes to training bis/tris at the end of a session, I would advise you to work more on triceps than biceps. They make up 2/3 of the arm and they are also more important in pushing lifts than biceps are in pulling lifts. It's also good to see that you do lots of Barbell Rows, IMO these are the number one back movement and are a staple.

MM

 

[shaunuk]

Yeah, I hear ya mate. Thanks for the advice and encouragement

I only really do a few sets of curls for biceps. I think a few sets of curls twice a week (monday+friday) coupled with heavy back work also twice a week (monday+friday also) is enough work for my biceps. When I get to 180lbs or something I'll take a look and if they happen to be lagging then I'd do something about it.

 

[I-tallionStallion]

Lagging how? That sounds like plenty of work for those bi's and tri's to me. Ontop the compounds, the only thing you may want to change once in awhile are the techniques of working them

 

[shaunuk]

Yeap, of course, but that's just what I'd do if they were lagging later on I don't think they will be though, like you said.

 

[EFFORT]

sure as hell won't lagging after rest pausing and extreme stretching

 

[Mad Manic]

Lagging how? That sounds like plenty of work for those bi's and tri's to me. Ontop the compounds, the only thing you may want to change once in awhile are the techniques of working them

Depends mate, sometimes further down the road certain bodyparts are lagging and a higher volume, more focused approach is needed to get them growing. But for now he needn't worry, just focus on the poundages going up with decent form.

MM

 

[shaunuk]

Thurs 10 April

Flat DB bench 25kgsx4.5, 3, 2
20kgsx7

Dips BW+2.5kgx3, 3+3 negatives

DB Shoulder press 17.5kgsx5, 15kgsx6 (paused at the bottom)

Pushdowns 35kg RP to 19 reps

Cable curls 25kg RP to 23 reps

Hamstring work on lying leg curls again


hmmm, not really a PR on the DB bench because I didn't quite get the 5th rep but got it at least half way up. I'm a bit disappointed but who cares, it's not the end of the world

The DB shoulder press (17.5kgsx5) was a PR, I was pleased about that one.

I can't train any more days this week so again I'm gonna have to cut the deadlifts/rack pulls, damn. I'm gonna give this routine one more week (first week back at uni) and then start the DC routine EFFORT's putting me on

cheers,
shaun

 

[Quagmire911]

Thurs 10 April

and then start the DC routine EFFORT's putting me on

cheers,
shaun

Gonna be fun from what I have seen

 

[shaunuk]

I went in today intending to do squats but the 2 power racks were taken and I was pushed for time between lectures...so I did chest instead. I'll do squats on wednesday probs.

Monday 14th April

Flat DB bench 26kgsx2
24kgsx5, 3
20kgsx7

Chest press machine 40kgx6
35kgx7

DB shoulder press 16kgsx4
14kgsx5

Pushdowns "7"x24 rest-paused

I tried the 26kg dumbbells for flat press, got a few reps, including nearly a third one, but the end bit of it was a bit assisted, so I won't count it

I tried out the plate-loaded chest press machine for the crack as well.

By time I got to DB shoulder press it was just general shoulder fatigue kicking in. I seem to be able to get away with 1 chest press + dips, and be able to do OK on DB shoulder press, but if I do 2 chest presses my shoulders get hammered+fatigued too much.

A RP set of triceps then outta there.

 

[shaunuk]

Wednesday 16th April

Barbell rows 60kgx6
62.5kgx5
55kgx11

Squats 72.5kgxMISS
70kgxMISS
60kgx2

Chinups BWx6, 5
BW+1.25kgx3

Cable curls 1 rest-pause set of 14reps (plus negatives at each failure)


lol...well the squats were a disaster because the belt I was using was absolute shyt. It wouldn't go anywhere near tight enough, I almost might as well have not worn a belt. I reckon I could've gotten 72.5kg if I'd had my usual belt.

Everything else was good, got PRs on each barbell row set. I did chins today instead of pulldowns because I think there's something weird going on with the pulldown machine, I'll post more on that later. I actually got more chinups that I thought I'd get

Hopefully I'll manage another workout on friday before I start my DC routine on monday.

 

[Quagmire911]

Why the belt?

And start doing chins

 

[I-tallionStallion]

So is this DC routine going to be posted up here? I am curious to see it

 

[shaunuk]

Why the belt?

And start doing chins

Why use a belt or why did I use a shyt belt? If you meant the former, I always use a belt, EFFORT always said to me if it's gonna make me lift more weight, I should wear a belt. If you meant the latter (), the belt at the gym got stolen for some reason so they only had that one left. I'm gonna buy my own belt this weekend

Yeah, chinups are cool, I hadn't done them in so long. I might ask EFFORT if I can put them into the DC routine

 

[shaunuk]

So is this DC routine going to be posted up here? I am curious to see it

Yeah of course. It's pretty simple (like all DC routines I guess). Actually, here it is.

a)
Chest- Flat Dumbbell Bench 15rp
Shoulders- Lateral Raise 20rp
Triceps- Close Grip Bench Press- 20rp
Back width -Ordinary Bar Wide Grip 15rp
BAck thickness - Barbell Row 1x6 then 1x12 ss

b)
biceps- DB curl 20rp
forearms- Hammer Curl 15ss
calves- leg press calf close foot placement- 12reps
hams- Leg Curl 20rp
quads- Front Squat 1x6 then 1x20

a)
Chest- Incline Bench 15rp
Shoulders- DB Shoulder 20rp
Triceps- Skull Crushers- 20rp
Back width -V Bar 15rp
Back thickness - Rack Pull 1x6 then 1x12


b)
biceps- Preacher Curl 20rp
forearms- Reverse Grip Ez bar curl 15ss
calves- standing Calf- 12reps
hams- Pull Through- 3x15ss
quads- Leg press 1x6 then 1x20

a)
Chest- Dips 15rp
Shoulders- Barb Military Press 20rp
Triceps- Reverse Grip Bench press- 20rp
Back width -inside handle bar (grip handles) 15rp
Back thickness - Deadlift- 1x6 then 1x12

b)
biceps- Barbell Curl 20rp
forearms- Behind the back barbell curl 15ss
calves- leg press calf wide foot placement- 12reps
hams- goodmorning 3x15 ss
quads- Squat 1x6 then 1x20

All of this gets done in 2 weeks, so you're back to the start every 2 weeks. I'm gonna do my damn best to beat the log book every week.

Looking forward to starting it

 

[shaunuk]

Oh yeah, about the pulldown machine in the uni gym at the moment...I think something weird's going on with it. Before our 4week easter break I could do 5 reps or something at 70kg on that machine. During easter I made really good progress with pulldowns at the gym in my town, so I fully expected to be doing 75kg for 5 when I got back. I tried 70kg and I could barely get it for 2...

And then today, even after barbell rows, I got 6 chinups, and my bodyweight is something like 75kg. Not more than 2 reps @70kg pulldown yet 6 chinups @ 75kg bodyweight....So what gives??

I think there's some weird friction thing going on with the moving belt.

 

[Quagmire911]

Lat pulldown and chins don't go hand in hand because of different movement patterns, however its generally the lat pulldown you can do more on from what I have seen. If you can do chins for reps I would really do them instead, a much better move. Sounds like the machine is definitely f***** up.

Btw you said before about having difficulty with chins. Was it some kind of form issue? Something I don't see a lot of people doing is getting tight before they initiate the move. Just thought I would mention that.

And yes I meant why are you using a belt in general. I suppose there is a lot of debate on this issue. Warboss was always anti belt, IA is pro belt. The guys on elitefts say only use it when maxing out, although I think this is what IA says as well. Personal preference I suppose, but I prefer fully raw.

Can't weight for the DC!

 

[EFFORT]

hey shaun hit me up on aim before starting the DC there a lot more details to discuss.

 

[shaunuk]

OK mate, I'll catch ya on there later