Bodybuilding 101

[B Con]

Your core training is really intense and inspiring. Gives me motivation for mine. Haha I did the ab ripper X program and was sore for two days haha I really need to do more. This has given me motivation to do so.

[howimliving]

good grief

nice job on the hanging wipers; i usually do them on the floor with a barbell but need to change it up

some thoughts on dips with chains-

i've used a 60 pound chain wrapped over my neck with both ends hanging down my chest and it pushed me way too far forward. then i put em over my shoulder and it was much better. another thing to keep in mind is that most of the time those chains are being drug across the floor and in our pit this made them filthy as hell and it gets all over your neck, down your shirt, in your hair if you have any, etc. trivial but when you don't have a shower or hot water it can be a pain

[RyouBakua]

Windshield wipers? RB are you for real?
I know you are, but srs, that looks crazy hard.

thanks JJ. you just start slow and work up from there

Your core training is really intense and inspiring. Gives me motivation for mine. Haha I did the ab ripper X program and was sore for two days haha I really need to do more. This has given me motivation to do so.

straight crunches usually kill me. i really activate the abs so only a handful is needed to get me cramping.
(i cant do 100s of them, would die)

good grief

nice job on the hanging wipers; i usually do them on the floor with a barbell but need to change it up

some thoughts on dips with chains-
i've used a 60 pound chain wrapped over my neck with both ends hanging down my chest and it pushed me way too far forward. then i put em over my shoulder and it was much better. another thing to keep in mind is that most of the time those chains are being drug across the floor and in our pit this made them filthy as hell and it gets all over your neck, down your shirt, in your hair if you have any, etc. trivial but when you don't have a shower or hot water it can be a pain

i tried to look for a pic with just a chain, but it seems im the only genius doing it


i do mine like this. minus the belt and padding

[Raigs]

Thats one heck of a girl doing dips! Wouldwife/10

I need some new way of doing dips

[MissKB]

Every time I come in here, I see pictures of girls doing things that I want to learn how to do. I kinda love it. THanks for the motivation, RB

[KenshinH]

i tried to look for a pic with just a chain, but it seems im the only genius doing it

i do mine like this. minus the belt and padding

[img]http://25.media.tumblr.com/tumblr_mb1vbjjfcR1rhiesto1_500.jpg[img]

Love the dipping talk

I just started doing them regularly again. I use one of those newfangled dip belts

[RyouBakua]

Thats one heck of a girl doing dips! Wouldwife/10
I need some new way of doing dips

agreed

BW dips is the only way to go

Every time I come in here, I see pictures of girls doing things that I want to learn how to do. I kinda love it. THanks for the motivation, RB

girls who find motivation from pictures of other girls. where do i sign?

Love the dipping talk
I just started doing them regularly again. I use one of those newfangled dip belts

those dip belts are no joke. if i find one ill probably pick one up

[llahhsoj]

i've used a 60 pound chain wrapped over my neck with both ends hanging down my chest and it pushed me way too far forward. then i put em over my shoulder and it was much better. another thing to keep in mind is that most of the time those chains are being drug across the floor and in our pit this made them filthy as hell and it gets all over your neck, down your shirt, in your hair if you have any, etc. trivial but when you don't have a shower or hot water it can be a pain

Isn't the forward part more beneficial though for hitting the chest better? Maybe the 60 lbs. was just too much for you.

I'm eventually going to buy 4 20 lb. chains but I'm not dragging mine across the floor.

[pharty]

Ooh hey dip belts yay! Gotta admit I feel a bit boss when I strap that sucker on

[Boomer29]

Ooh hey dip belts yay! Gotta admit I feel a bit boss when I strap that sucker on

this^^

Hey, hey RB!

[Bronzebird]

Looks like things are going heat up in here even more with our new product unveiled on ProMera's FB page

[B Con]

Damn that woman can dip.


And I know what you mean on the crunches and so forth. It doesn't take much to get the abs going that's for sure.

[RyouBakua]

Tuesday
Back


Supplements:

PWO
Madness

Intra
Con-Cret

Post
Super Pro



Cardio:
Pre: Arc Trainer, 9 Min, Level 15, 100 cal
Post: Treadmill, 10 Min, Jog/Incline, 100 cal

Total: 19 Min, 200 Cal






Trap Bar Deadlifts: no straps, no belt, bar was 55? (someone said 70 but i dont think so)
145 x 5
235 x 5
325 x 5
375 x 1
415 x 1
435 x 1




YTWLIs:
50 reps


DB Rows: DBs go up to 200 here
40 x 5
60 x 5
80 x 5
100 x 5 add straps
120 x 5
140 x 5
160 x 5
170 x 5 guess we can call this a PR




Dips: they have a dip belt too
BW x 5
BW + 45lbs x 5
BW + 90lbs x 5 (elbow protesting... shut up elbow)
BW + 90lbs x 5
BW + 135lbs x 2




Inverted Rows: just because
BW x 2




Precor Lat Pulldown:
4 Plates x 5
5 Plates x 5
6 Plates x 5

2 Plates x 20


Back Extensions: i missed you
BW x 10
BW + 45lbs x 10
BW + 90lbs x 10
BW + 135lbs x 10

[llahhsoj]

Dayum, you kicked it up a bunch of notches. 170 rows= badass! If that isn't a far driving distance or a lot more expensive, I would go there.

[RyouBakua]

Dayum, you kicked it up a bunch of notches. 170 rows= badass! If that isn't a far driving distance or a lot more expensive, I would go there.

thanks! difference between my other gym is a few miles but its way more expensive

[Raigs]

Darn RB you really put up some serious work there. You can tell by how big of a person you post doing the exercise.


Congrats on a PR!

[RyouBakua]

Darn RB you really put up some serious work there. You can tell by how big of a person you post doing the exercise.
Congrats on a PR!

lol, thanks man. my back is sore and for good reason


nutrition has been alright too

1: protein shake
2: 2 eggs, 2 turkey bacon, bread
3: chicken and brown rice

[howimliving]

Isn't the forward part more beneficial though for hitting the chest better? Maybe the 60 lbs. was just too much for you.

the forward part does hit the chest more but this was more like someone pushing on the back of my head and putting a lot of pressure in that area. 60 lbs may have been too much but i rep BW+85 with a belt

Trap Bar Deadlifts: no straps, no belt, bar was 55? (someone said 70 but i dont think so)
145 x 5
235 x 5
325 x 5
375 x 1
415 x 1
435 x 1

DB Rows: DBs go up to 200 here
40 x 5
60 x 5
80 x 5
100 x 5 add straps
120 x 5
140 x 5
160 x 5
170 x 5 guess we can call this a PR

Dips: they have a dip belt too
BW x 5
BW + 45lbs x 5
BW + 90lbs x 5 (elbow protesting... shut up elbow)
BW + 90lbs x 5
BW + 135lbs x 2

really great session RB

435x1 DL-why'd you stop bro? great job-what are your thoughts on the trap bar? the one we have IS 50 pounds and the clamps that fit on it are the regular 2.5 lbs each for 55 lbs total

200 DB's? i'm in love and congrats on the PR row

big, big dips. belt style is the best way to roll IMO

does your normal gym not have an extension stand?

difference between my other gym is a few miles but its way more expensive

premium facility, premium price

[RyouBakua]

really great session RB
435x1 DL-why'd you stop bro? great job-what are your thoughts on the trap bar? the one we have IS 50 pounds and the clamps that fit on it are the regular 2.5 lbs each for 55 lbs total
200 DB's? i'm in love and congrats on the PR row
big, big dips. belt style is the best way to roll IMO
does your normal gym not have an extension stand?
premium facility, premium price

yeah, that was my bad for stopping. i had my eyes on the dubs and wanted to get wit that

i like the belt style too. my chain is good. having it cut into your waist offers a little distraction too

my other gym has the crappy angled one. i like the one where youre parallel to the ground

and yeah. my other gym is commercial. this one is semi-private.

[pharty]

Wow wow wow up in herre!
We just got one of those back extension contraptions (other ones are no parallel) how do you add that much weight?? Are you putting small people on your back again?
Too much to comment on just great beastlyness!

[RyouBakua]

Wow wow wow up in herre!
We just got one of those back extension contraptions (other ones are no parallel) how do you add that much weight?? Are you putting small people on your back again?
Too much to comment on just great beastlyness!

thanks

im on this and i just hold plates

[howimliving]

[QUOTE=RyouBakua;1014178573] i had my eyes on the dubs and wanted to get wit that
QUOTE]

i understand now

[RyouBakua]

i understand now

i shoulda went higher though. the 435 went up rather well

[howimliving]

the 435 went up rather well

when are you going back?

[RyouBakua]

when are you going back?

tomorrow. but im doing squats

[howimliving]

tomorrow. but im doing squats

do they have a squat bar? i'm thinking about trying rows tomorrow with the trap bar, nomsayin?

[RyouBakua]

do they have a squat bar? i'm thinking about trying rows tomorrow with the trap bar, nomsayin?

rows with a trap bar?

interesting....

[pharty]

thanks

im on this and i just hold plates

This is ours and that's a lot of weight to hold!!
Believe you me I hopped on that sucker before hardly anyone else was there so I could figure it out. No faceplant yay!

[RyouBakua]

This is ours and that's a lot of weight to hold!!
Believe you me I hopped on that sucker before hardly anyone else was there so I could figure it out. No faceplant yay!

dont get ahead of me now. theres one of those too.

i plan to use it... for other things

but i like the regular chair for extensions

holding 135 isnt too bad. i have practice

[RyouBakua]

Tuesday
Back


Supplements:

PWO
Madness

Intra
Con-Cret

Post
Super Pro



Cardio:
Pre: Arc Trainer, 9 Min, Level 15, 100 cal
Post: Treadmill, 10 Min, Jog/Incline, 100 cal

Total: 19 Min, 200 Cal






Trap Bar Deadlifts: no straps, no belt, bar was 55? (someone said 70 but i dont think so)
145 x 5
235 x 5
325 x 5
375 x 1
415 x 1
435 x 1 went up well. shoulda did more but oh well




YTWLIs:
50 reps


DB Rows: DBs go up to 200 here
40 x 5
60 x 5
80 x 5
100 x 5 add straps
120 x 5
140 x 5
160 x 5
170 x 5 guess we can call this a PR




Dips: they have a dip belt too
BW x 5
BW + 45lbs x 5
BW + 90lbs x 5 (elbow protesting... shut up elbow)
BW + 90lbs x 5
BW + 135lbs x 2




Inverted Rows: just because
BW x 2




Precor Lat Pulldown:
4 Plates x 5
5 Plates x 5
6 Plates x 5

2 Plates x 20


Back Extensions: i missed you
BW x 10
BW + 45lbs x 10
BW + 90lbs x 10
BW + 135lbs x 10

same as pic, but holding plates