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 Wallpaper's one-month High Volume Training, An Ectomorphic's Journal

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zeist
post Aug 26 2009, 08:00 AM

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Do you put on belt if you go for heavy DB? Like 50lbs onwards, regardless of any workout.

I find that DB shrugs is less effective for me, I use the Free Motion machine instead. With this, I can definitely go heavier without hurting my shoulder. I nearly screw up my shoulder once when I go for heavy DB while doing shrugs.
zeist
post Aug 26 2009, 08:19 PM

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For the past 3 months doing DB shrugs for nothing, can't feel any. Until I started using Free Motion machine 2 weeks ago. DB more pressure to the shoulder, I think I should say the entire arm.

And your DB incline bench press, if you can do 50lbs, I'm sure DB flat bench press you can go 50lbs.

Mine flat 50lbs (the best I can do is 6reps), incline 45lbs. 50lbs have not tried. Some people say flat is easier than incline, or the other way round. But whenever I do incline, can feel the friction around the left shoulder area.

This post has been edited by zeist: Aug 26 2009, 08:20 PM
zeist
post Aug 30 2009, 09:36 PM

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For chest day, how many sets you do? I'm doing Pyramid, about 6 sets. That's why when comes to the last 2 sets of 50lbs, sure pancit. Been doing pyramid for 2 months.

Friends suggest me to do less sets now, go heavier. Even if can do 1 or 2 reps it's fine. Get the feel of it. I tried DB flat bench press at 55lbs before, but with spotter, so I don't want to count that in.

I always tell the spotter the first 2 - 3 reps I do by myself, then the remaining 5 help to push. 55lbs I need the spotter to hold my wrists and lift the DB.

I'm aiming 60lbs end of the year, for both flat and incline. Not going more than 60lbs, maybe after 2 years time. Light is better, can do it properly. But my friends cakap, don't do only light weights all the time, later the muscles become lazy. lol! That's why even if can do 1 or 2 rep, just to get the feel of it.

DB flat and incline I do 6 sets, chest press 5 sets, DB pullover 4 sets. Pectoral/Chest Fly 4 sets.

As for DB shoulder press, can only do 40lbs. 45lbs need spotter to lift the DB. My right DB can go up but left is weak, lol! But 40lbs can really feel it already, damn hard. I like to do upright barbell row, damn nice.
zeist
post Aug 31 2009, 08:27 PM

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QUOTE(wallpaper89 @ Aug 31 2009, 06:45 PM)
Btw zeist, i usually do 15-18 sets for chest, depending on my mood and that day's performance. If you want to go heavy, better stick to barbells over dumbbells for the sake of form. I've never had a spotter before so I don't know what good are they for, but from what I see at my gym, many spotters tend to help others lift weights they wouldn't normally be able to lift. And ridiculously some people need spotters even for the Smith machine. I would think that the whole point of spotters is to keep the player safe as well as to keep his form in check, and the whole point of Smith machines is to keep the players safe without the need for spotters. Nowadays I see a lot of spotters at my place who contribute to the lifting of the weights as well, which kinda defeats the purpose of loading on heavier weights.

Also it would be safer to not decide what weights you want to be able to lift by when because that is quite an uncontrollable goal. It will be demotivating and counter-productive if you force yourself to lift weights you can't just because you've set a deadline for it. So yes, you can set a target of that nature, but if you can't hit it in time, its still ok, don't pull your hair out over it. Its no big deal.
Better to have a goal than none, but I will definitely keep my ego aside if I can't. rolleyes.gif

Yea, because the heavier, the form will lari. Ok, I'll just stick to 50lbs for chest workouts.

Talking about barbell bench press, I already stopped doing that for like a month. I always pancit early just on 2nd set, hate it. A lot of the regulars here don't do barbell too, all prefer DB.


zeist
post Jan 7 2010, 11:11 PM

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No update?

I'm using smith machine now to bench, feel that it is much better in form and hitting the muscles all the time. The smith machine bar is very light, I think 5kg? Max I do for now is 25kg each side. Total about 55kg = 121lbs

I tried DB 60lbs for incline, can but need a person to support. 55lbs max 8 reps (no support), 60lbs max 4 reps, remaining 4 reps need support. But I prefer bar now.

Don't know why till now I still can't bench much. I'm aiming for 150lbs end of march, about 68kg. Each side maybe about 32.5kg. So far the bigger guys here they did 40kg each side. They are strong but very bulky.

Your diet, boiled orange? How does it taste like? lol

 

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