Great work pressing two plates per side man. Impressive as hell!

It's the Smith, waiting for the day I can do it on the flat bench.
It's only impressive until I put it against your HS poundage. You don't seem to ever stagnate.

consistency i suppose. my log has helped me lots by tracking my PR's. i make it a point to -try- to break one PR, even by a rep at every session. you haven't seen me in the gym irl. most of the time get pinned or drop DB's lol.

I go by 'feel' when trying PRs. Certain days my body just doesn't seem to be up for it and I adjust it lower. Usually train alone without a spotter (Though sometimes I can get one of the bros to spot a set) so I'm usually more careful, especially in situations where I can get pinned.

This post has been edited by statikinetic: Nov 15 2011, 04:25 PM

yeah there are days i just try to get the same rep and weights as my pr, or even skip the exercise altogether for some other accessory work to give myself a rest. lol usually im alone, no one to spot even . spotters in my gym very itchy fingers.

Today is....motivation day! Watched the Rock on Raw.

Impromptu switch as my meeting lasted till almost 10 pm. Life's like that sometimes.

Poor Mick Foley.

I switched over to watch snooker instead right after the Rock Bottom. xD

Eh, the later segment of the Rock was probably the most entertaining. He's looking good, in great shape and he's captivating on the mike.

Back to the routine tomorrow. Finger's crossed I don't get into another draggy meeting. Yesterday's workout was great, really feeling it today.

18 Nov - Shoulders


Seated shoulder press
(weight excluding thin barbell)
20 kg x 10
30 kg x 10
40 kg x 10
45kg x 6 x 2


Behind the neck press
(weight excluding thin barbell)
30 kg x 10
35 kg x 8 x 2


DB Lateral raise

25 lbs x 10 x 3


DB Front raise

20 lbs x 10 x 3


DB reverse flyes

25 lbs x 10 x 3

19 Nov - Back


Wide grip pulldowns

7 plates x 10
8 plates x 10
9 plates x 8
10 plates x 6 x 2


Close grip underhand pulldown

10 plates x 10
11 plates x 8


Shoulder width neutral grip cable rows

45 kgs x 10
50 kgs x 8 x 2


Behind the neck pulldowns

7 plates x 10 x 3


Close neutral grip pulldowns

8 plates x 10
9 plates x 8 x 2

If I manage 2 plates per side bench press before adix4 uploads his 2 plate bench vid,

22 Nov - Chest and Tris


BB Bench Press

135 lbs x 10
155 lbs x 10
175 lbs x 8
185 lbs x 6
195 lbs x 3


Incline BB press

95 lbs x 10
115 lbs x 10
135 lbs x 10
155 lbs x 6


Machine Dips

160 lbs x 10
180 lbs x 8
170 lbs x 10


Cable Cross

30 kgs (Per side) x 10 x 2
25 kgs x 12 x 2


Tricep pushdowns

45 kgs x 10
50 kgs x 10 x 2

Lol. I think shouldn't pin too much on adix . Planning two plates next session or what?

That's a surefire way to get pinned.
It's about 30lbs to the magic 225lbs/2 plates bench. I think that's going to take 4 weeks minimum, probably more. I might slide in a couple of 'consolidation' workouts rather than going all 'increase'.

Not thinking about it too much yet. Just gonna put in the effort and hopefully one day it'll come.


This post has been edited by statikinetic: Nov 23 2011, 11:00 AM

25 Nov- Shoulders

Been awhile since I used the Smith for shoulders, last was a pair of 45 lbs plates for 8 reps.
Decided to go for a test run.

Smith seated shoulder press
(weight excluding bar)

70 lbs x 10
90 lbs x 15
110 lbs x 10
130 lbs x 8
140 lbs x 6 x 2


Smith behind the neck press
(weight excluding bar)

90 lbs x 8 x 3


DB Lateral raise

25 lbs x 10 x 3


Upright rows

30 kg x 10 x 3


Athsma acting up, dizziness kicking in. Decided not to press the issue.

26 Nov - Back


T-bar Rows

100 lbs x 10
150 lbs x 10
180 lbs x 8
200 lbs x 6 x 2


Reverse grip shoulder width pulldowns

9 plates x 10
10 plates x 10
11 plates x 8
12 plates x 6



Close Neutral Grip Cable Rows

50 kgs x 10
60 kgs x 10 x 2
70 kgs x 8


Behind the neck pulldowns

8 plates x 8
7 plates x 10 x 2

Short and sweet. I like it. Get rid of the f***ing behind the neck press.

Btw me asthmatic too. Heh.

Whoa, awesome. And I would never had guessed.
I like being around people who do something about it rather than using their asthma as an excuse not to workout.

I'd swap something else in for the behind the neck press. It's too much of an injury risk I gather?

You know what is my workout for shoulders? I'm sure I don't need to show a pic of my delt development.

Cybex shoulder press / Smith is also ok here.
2 sets 5-8
cable laterals
2 sets 8-10
some form of rear delt isolation
2 sets 8-10

Am I'm outta there!

This post has been edited by darklight79: Nov 26 2011, 05:20 PM

done it a few times, felt uncomfortable and unnatural. never done it since.

It's like trying to whank with your hand trying to reach your d!ck from behind.