bronzzi is there a reason you don't do barbell bench?
inb4 anti-bench brigade
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Thread: Bronzzi's log
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05-12-2014, 02:27 PM #1441
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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05-12-2014, 03:02 PM #1442
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05-12-2014, 03:13 PM #1443
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
ah, yeah DB bench is a fantastic movement and you by no means need barbell bench. for what its worth, once I got my form down on bench (tucking elbows, not a wide grip, retracting shoulder blades and digging traps into the bench etc) bench went from giving me occasional shoulder pain, to never giving me shoulder pain.
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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05-13-2014, 11:26 AM #1444
I always used pretty close grip haha, just some fuked up issue I got in my left delt. I'm still happy I can do presses with db's When I used to bench all my friends were like, why do you that and that and that, I was doing exactly what you do, traps into the bench and retracting shoulders etc. but it still didn't work + I get much better pump from db's Good to hear you got it solved out by closing the grip tho!
My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-13-2014, 11:28 AM #1445
Pull
DB Row
40kg x 5
35kg x 8
32.5kg x 8 8
30kg x 8 8
Lat Pulldown
75kg x 5
70kg x 8 8
65kg x 8 8 8
60kg x 8*
1 arm cablerows
Curls
Notes:
40kg rows felt real good! Dat lat tearing feeel! Same feel was felt during lat pulldowns. Back pump is sikening. I still have some MMC issues with my right bicep, hopefully it get's fixed by time and curling haha. Lovely session today
Song of the day:
dat opening riiffff hnggggLast edited by Bronzzi; 05-13-2014 at 11:39 AM.
My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-13-2014, 11:33 AM #1446
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05-13-2014, 11:37 AM #1447
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05-13-2014, 11:38 AM #1448
I'll get better at pull ups first by doing them at home and once I'm good enough to add weight, I'll make them my secondary back exercise which I'll be doing after db rows
I mean I can squeeze it properly, but there's something differenct compared to left bicep during the negative phase of the curl. My left arm looks bigger because of thisMy BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-13-2014, 11:54 AM #1449
honestly I think you are overthinking this mmc business.
look in the mirror side on next time you do dumbbell rows, your back will be working regardless of whether or not you "feel" it working. Your rear delts/biceps/traps/whatever alone are not going to move 40kg, your lats and upper back will be working - think about it. Just focus on being able to dumbbell row more weight with good form and your back will grow regardless of what you feel is working. Don't do a set with 45kgs for example, then not continue to overload just because you didn't feel it in the lats alone. They all work together.
If you want to hit the LATS specifically with minimal trap/rhomboid involvement then do pull overs either on a machine or with dumbbells and emphasise the stretch
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05-13-2014, 12:07 PM #1450
I'm bit stupid but I always focus on MMC and on feeling the contact muscle working haha. I get great pump from db rows, even though my form with 40kg during the last rep was bit nasty today My focus has been to do 1 heavy set, like with 40kg today, and then to maintain good form I work with a tad lower weight. I've been adding quite the amount of weight on my rows lately and the heavy set still feels really great.
Never tried pullovers, will try if my back isn't completely fried after my regular stuff next time, thanks man!
edit: What do you like the best exercises for back? Yours is pretty daamn huuge!!My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-13-2014, 12:23 PM #1451
Just don't let the mmc aspect cloud your vision and make you think you've gotta work with lighter poundages. Overload to grow. It will happen.
Thanks:
Deadlifts, barbell/dumbbell/t-bar rows, weighted pull ups are staples - hammer them
Finishing exercises I like are cable rows and cable pull downs with the V handle for higher repetitions, then maybe some shrugs & pull overs
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05-13-2014, 12:26 PM #1452
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05-13-2014, 12:59 PM #1453
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05-15-2014, 11:56 AM #1454
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05-15-2014, 12:01 PM #1455
Legs
Squats
102.5kg x 5 4 3 - did only 3 sets instead of 4
Front Squats
87.5kg x 3 2 3
Good Mornings
60kg x 10 10 10 10
Notes:
Deep squats are such taxing, got 5 on the first set quite well and thought I'd manage at least 3x5. But lost bit balance on second set and then back was fatigued by 3rd set so skipped 4th. Next time aiming for 4 sets of 4.
Front squats were really heavy, bailed second set and almost passed out on 3rd. Next time aiming for 3x3.
My back was the main reason I had to bail my squats so figured I'd do GMs to get it stronger. GMs also sretched hamstrings quite a bit. Got back almost parallel on most of the reps and paused it for good 2 seconds at the bottom portion.
I guess I no longer can increase squats as easy as I used to. I need to start eating even more and use different rep chit and stuff. Not the greatest session today but I guess you can't always succeed perfectly day by day.
+ My elbows started to hurt after back squats, what is this?Last edited by Bronzzi; 05-15-2014 at 12:14 PM.
My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-15-2014, 12:53 PM #1456
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05-15-2014, 12:59 PM #1457
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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05-15-2014, 01:37 PM #1458
Haha! Must be a huge ticket tho, 20mph overspeed, das not it
Thanks Pred!! But I'm gonna try bit more easier progression compared to aggressive +2.5kg every workout for a while and see if it helps. I'm not in the mood of fulking now haha, when it get's autumn and winter again, I'll deffo bulk dirtier and chitload of weight to my lifts haha, now I gotta play things bit slower because of summerMy BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-15-2014, 09:56 PM #1459
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05-15-2014, 11:19 PM #1460
Haha, don't worry. I'll see later if I feel the need to.
Food pics is a bit hard part. Should I also picture how I'm weighing some foods on scale to prove to dry weight or what? I've tried to photo foods for the last couple of days, but I always forget to photo some haha.
I don't feel like cutting would be eating disordered as Mike is doing. It's completely healthy if the goal is not to malnourish yourself and just to lean up a tad. Sure it may hinder progress and sure it may be stupid as fuk, but life is full of choices and you don't always have to run the most optimal lifeMy BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-16-2014, 07:23 AM #1461
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05-16-2014, 07:33 AM #1462
It would be really really stupid to cut. You have no muscle to cut down too, your still below 10%, you'll stall any slim muscle/strength gains you might have made for no reason.
As for food, just try to remember to take pics, if you only get 3/4 meals then post them. No one is grading you hereEat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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05-16-2014, 11:09 AM #1463
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05-16-2014, 11:14 AM #1464
Push
Incline DB Press
22.5kg x 7.99999 7 6 - lol
20kg x 10 9
Flat DB Press
20kg x 9 9
Cabelflies
DB Skullcurhs
Cheated lateral raise
Facepulls
Notes:
So I dropped creatine 2 days ago. Looking leaner, feeling weaker. Reason why I dropped it was because I was losing my hairstethics.
Grinded so hard for that 8 rep and didn't get it, foken bananas! Following 2 sets felt extra heavy after that and only got 6 on last set. Next time gonna go for 25kg for first 3 sets. Increased cableflies tho, so the workout was still absholutely chrazy.My BULK: http://forum.bodybuilding.com/showthread.php?t=156540373
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05-16-2014, 11:56 AM #1465
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05-16-2014, 12:13 PM #1466
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05-16-2014, 12:21 PM #1467
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05-16-2014, 01:09 PM #1468
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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05-16-2014, 02:03 PM #1469
^^^Did you not read the link I posted in LBC? Stop freaking out about creatine, you're not going bald and you're not going to immediately feel inherently weaker after stopping for 2 days. It takes a couple weeks for your saturation levels to go down.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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05-16-2014, 04:25 PM #1470
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