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  1. #376
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by wjblaney View Post
    ^ No presses in your gym?
    What do you mean?

    For leg day? Presses?

    Leg press? No, I did squats.

    I'm not doing DB lunges at the moment but will add them next week.


    Presses?

    My gym has everything.

  2. #377
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    Pulling exercises with core (trunk) today

    Super sets: (minimal rest between sets.)

    1) 4 sets
    10 x Overarm Pullups
    15 x parallel bar Knee crunches

    2) 3 sets
    15 x Seated Row
    15 x V Sits

    3) 5 sets
    10 x Dead Lifts (100 KG)
    15 x Frog kicks

    4) 3 sets
    15 x Bent over dumbbell row
    15 x upright row with kettle bell
    15 x front raises with Barbell disc

    5) 4 sets
    10 x Underarm Pull ups
    15 x lying leg raises

  3. #378
    Thailand Expat AntRobertson's Avatar
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    Am I reading that right... Nineteen sets of 11 exercises for 145 reps???

    Edit: wait, my maths is fucked, 550 reps???
    Last edited by AntRobertson; 02-03-2016 at 04:50 PM.

  4. #379
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    Quote Originally Posted by AntRobertson View Post
    Am I reading that right... Nineteen sets of 11 exercises for 145 reps???

    Edit: wait, my maths is fucked, 550 reps???
    Yes 550 reps in total. Complete the one superset for the complete amount of sets required and move onto the next super set.
    It wasn't for time but took around 45 mins.

  5. #380
    Thailand Expat AntRobertson's Avatar
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    And you're on a six day split right?

    Seems to be a crazy amount of volume.

  6. #381
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    Quote Originally Posted by AntRobertson View Post
    And you're on a six day split right?

    Seems to be a crazy amount of volume.
    Im not a complete glutton for punishment mate, i make sure i listen to my body. Some days I will train harder than the next and if i feel i need to forsake the 6th day (Conditioning) for another days rest then i will do so. I also work away for 8 weeks where I will train much harder than my 4 weeks at home where i will tone it down quite considerably. Im away working at the moment hence the increased effort.

  7. #382
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Lukey1979 View Post
    Quote Originally Posted by AntRobertson View Post
    Am I reading that right... Nineteen sets of 11 exercises for 145 reps???

    Edit: wait, my maths is fucked, 550 reps???
    Yes 550 reps in total. Complete the one superset for the complete amount of sets required and move onto the next super set.
    It wasn't for time but took around 45 mins.
    Endurance traing. What's the total time on you workout?

    The 2 upright row exercises are for shoulders (front Delts). Just curious, why do you do those on this day?
    As of March 15, 2016, I have 97Century Threads.

  8. #383
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    Quote Originally Posted by Black Heart View Post
    Quote Originally Posted by Lukey1979 View Post
    Quote Originally Posted by AntRobertson View Post
    Am I reading that right... Nineteen sets of 11 exercises for 145 reps???

    Edit: wait, my maths is fucked, 550 reps???
    Yes 550 reps in total. Complete the one superset for the complete amount of sets required and move onto the next super set.
    It wasn't for time but took around 45 mins.
    Endurance traing. What's the total time on you workout?

    The 2 upright row exercises are for shoulders (front Delts). Just curious, why do you do those on this day?
    They are pulling exercises mate. Im not looking to isolate muscle groups and body build these days, just all round fitness. And if I deviate slightly and throw something else in there then thats OK. As long as i leave that gym feeling licked then thats all that matters.

    Push, pull, conditioning, push, pull, conditioning, rest.

    I keep mixing the sessions up for Strength, endurance and power training.
    Last edited by Lukey1979; 02-03-2016 at 09:08 PM.

  9. #384
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Lukey1979 View Post
    Quote Originally Posted by Black Heart View Post
    Quote Originally Posted by Lukey1979 View Post
    Quote Originally Posted by AntRobertson View Post
    Am I reading that right... Nineteen sets of 11 exercises for 145 reps???

    Edit: wait, my maths is fucked, 550 reps???
    Yes 550 reps in total. Complete the one superset for the complete amount of sets required and move onto the next super set.
    It wasn't for time but took around 45 mins.
    Endurance traing. What's the total time on you workout?

    The 2 upright row exercises are for shoulders (front Delts). Just curious, why do you do those on this day?
    They are pulling exercises mate. Im not looking to isolate muscle groups and body build these days, just all round fitness. And if I deviate slightly and throw something else in there then thats OK. As long as i leave that gym feeling licked then thats all that matters.

    Push, pull, conditioning, push, pull, conditioning, rest.

    I keep mixing the sessions up for Strength, endurance and power training.
    OK.....

  10. #385
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    Sumbitch's Avatar
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    Quote Originally Posted by Black Heart
    Leg press?
    Yes.

  11. #386
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Black Heart
    Leg press?
    Yes.
    The Leg Press (machine) is a good exercise and my gym has 2 of them.

    However, I find that Barbell squats hit my Quads and legs harder and I think it pumps up my T levels and the rest of my body.

    Squats help your whole body grow.


    Barbell Squats are the mother of all exercises, IMO.

    If you want big arms --> do squats (just like Arnold said).

  12. #387
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    Quote Originally Posted by Black Heart
    If you want big arms --> do squats
    How do you figure?

  13. #388
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    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Black Heart
    If you want big arms --> do squats
    How do you figure?
    Did you not read his post? Or just not understand it?

    Quote Originally Posted by Black Heart View Post
    I find that Barbell squats hit my Quads and legs harder and I think it pumps up my T levels and the rest of my body.

    Squats help your whole body grow.
    (I'm not saying I agree with him or disagree with him. I'm just pointing out what he posted).
    Last edited by Neverna; 04-03-2016 at 03:30 PM.

  14. #389
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    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Black Heart
    If you want big arms --> do squats
    How do you figure?
    Working legs increases Testosterone production throughout the body, people will often capitalise on this by training arms after legs.

  15. #390
    Thailand Expat Black Heart's Avatar
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    [QUOTE=Lukey1979;3221231]
    Quote Originally Posted by wjblaney View Post
    Quote Originally Posted by Black Heart
    If you want big arms --> do squats
    How do you figure?
    Your comment below - I assume you're being sarcastic - shows you know very little about lifting and basic physiological knowledge. Bodybuilders in the 1970s knew this.

    .... how doing squats will increase your body’s production of testosterone. The gym is filled with so much “bro science” that it’s very difficult to pick real evidence apart from something that someone dreamed up at some point. So…

    Will heavy weight training with exercises that stress multiple, large muscle groups like squats make me produce more Testosterone?

    According to the National Strength and Conditioning Association, why yes it will. Here’s the basic endocrinology.
    Fact or Fiction? Will Heavy Squats Make Me Produce More Testosterone? - FITNESS PAIN FREEFITNESS PAIN FREE

    Lukey1979:
    Working legs increases Testosterone production throughout the body, people will often capitalise on this by training arms after legs.
    You grow when you are RESTING, not when you are lifting.

    No, people do not often do arms after training legs on leg day.


    As for you and Neverna, here is one article among many about Squats and T-levels.

    Squats to Increase Testosterone
    Jan 17, 2014 | By Ollie Odebunmi

    Squats to Increase Testosterone

    High-volume squats may increase testosterone levels.

    The barbell squat is known as the king of all exercises. It is a challenging exercise that works all your lower body muscles and makes you stronger; according to strength coach Jim Smith writing for Schwarzenegger.com, squats induce muscle growth all over your body. Squats are also credited for increasing testosterone levels. However, to get this hormonal boost, you need to perform the exercise at the appropriate intensity.

    Understanding Testosterone

    Testosterone is the male hormone mainly responsible for maintaining muscular size and strength. It also plays a significant role in sexual and reproductive development and body-fat levels. Testosterone is produced in the testes in men, and in the ovaries and adrenal glands in women. Women generally have significantly lower levels.

    Engaging Sufficient Muscle Mass
    Squats work some of the largest muscles in your body, such as your hips, glutes, and quadriceps. Other muscles engaged include your hamstrings and calves. The erector spinae of your lower back, together with your abs and obliques, work hard as stabilizers when you perform squats. A study published in the April 2005 issue of, "Sports Medicine," notes resistance exercises that work a large muscle mass with sufficient intensity, may increase testosterone levels. Squats certainly fall within this category.
    Squats to Increase Testosterone | LIVESTRONG.COM

    Anybody that has been lifting for years knows this buy trial and error for their own body. I've been lifting (on-and-off) since 1985


    Leg Press vs. Barbell Suats

    New Study Pits Barbell Squats Against Leg Press Machine

    Jeff Barnett
    Coach

    “There is simply no other exercise, and certainly no machine, that produces the level of…muscular stimulation and growth…than the correctly performed full squat.”

    – Mark Rippetoe


    An upcoming study in the Journal of Strength and Conditioning Research tackled this question. Researchers asked, “What type of exercise will elicit the most hormonal response - machines or free weights?” They chose the leg press and back squat to duel in an epic test of which could produce the most testosterone and growth hormone.

    Ten healthy men volunteered for the study, each with experience in strength training. On one day they performed six sets of ten reps of leg press, starting with 80% of 1RM. On another day, after plenty of rest, they returned to the lab to perform the squat workout, which was also six sets of ten reps, starting with 80% of 1RM. During each of these workouts, the participants were sporting a catheter inserted into their arms so blood could be sampled quickly.

    In a result that surprised no one, barbell squats produced significantly higher levels of testosterone and growth hormone. At the greatest difference, which occurred during the workout, testosterone was about 25% higher when performing full squats versus leg press. But the difference in growth hormone was incredible. Squats produced a full 200% more growth hormone during the workout.

    Even thirty minutes after the workout, participants who did squats still had 100% more growth hormone as when they performed the leg press. Double your growth hormone, double your fun? Cortisol levels also rose more after the squat workout, further confirming the squat workout was a fundamentally different physiological experience.

    So is the leg press a bad exercise? No. Any exercise that results in a positive adaptation isn’t bad. The question is one of efficiency. We all want to get the best results possible, but we have limited time and energy to devote to training. So it makes sense to use your time and energy on exercises that provide the best bang for your buck. And is the leg press as effective as a full squat? Not a chance.
    New Study Pits Barbell Squats Against Leg Press Machine | Breaking Muscle

  16. #391
    Thailand Expat AntRobertson's Avatar
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    For all that you post about exercise and nutrition I wonder if you even look like you lift.



    I bet you don't.

  17. #392
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by AntRobertson View Post
    For all that you post about exercise and nutrition I wonder if you even look like you lift.



    I bet you don't.
    People automatically know I lift weights when they see me in a shirt.

    (Worth noting is that when I met posters in 2006 and 2009 - which was 7 years ago, I was not lifting then and overweight. I have always gone up and down.)

    We have muscle memory. Our muscles remember. I started lifting in 1985 and also took a weight lifting class in high school. I've been lifting on and off since then. 30 years now.

    When I'm wearing a shirt the first thing noticeable is my shoulder width. I've always packed on later delts well. Also, on my upper back and my rear delts and traps have always gained.

    Calves also.

    Forearms also. These two are from genetics and hitting them hard.


    But to clarify, I am not into looks. I lift for myself. I also do cardio 2 times per week for heart health (or at least try to for a healthier heart).

  18. #393
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    Keep up with the Calve raises and hamstring curls Bro. Real killa workouts.

    Plenty of people train arms after legs, to suggest nobody does this is quite ridiculous. However, I don't do this because bicep girls In my opinion are detrimental and ridiculous.

    Im sure the first thing that people notice when they see you, isn't your ''Shoulder width'', more like your massive guts and bulbous head.
    Last edited by Lukey1979; 04-03-2016 at 04:17 PM.

  19. #394
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Lukey1979 View Post
    Keep up with the Calve raises and hamstring curls Bro. Real killa workouts.

    [B]Plenty of people train arms after legs, to suggest nobody does this is quite ridiculous.
    Go back and read my post about this. I did NOT "suggest nobody does this," but it's very rare. I've never seen it and I don't know anybody that does arms after legs.

    Also, doing arms after legs does not make arms grow bigger.

  20. #395
    Thailand Expat Black Heart's Avatar
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    Arms right after squats:


  • #396
    Thailand Expat Black Heart's Avatar
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    Neverna and others.

    Squats boosting T-levels at 2:20


  • #397
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    Quote Originally Posted by Black Heart View Post
    Go back and read my post about this. I did NOT "suggest nobody does this," but it's very rare. I've never seen it and I don't know anybody that does arms after legs.

    Also, doing arms after legs does not make arms grow bigger.
    Cool. Im not really interested to be honest, so i will take your word for it.

    FYI I never said: ''doing arms after legs makes the arms grow bigger''

    This is what i said:
    ''Working legs increases Testosterone production throughout the body, people will often capitalise on this by training arms after legs.''

    Sounds perfectly reasonable, but if that is in fact wrong then I will happily stand corrected.
    Anyways, less talk, more do...... LOG YOUR WORKOUTS!

    Today: Close arm push ups 10 x 3
    Normal push ups 10 x 3
    Wide arm push up 10 x 3

    Barbell Squats 10 x 3

    Standing barbell shoulder press 10 x 3

    Bench Press 10 x 3

    Squat Jumps 15 x 3

    Arnold shoulder press 10 x 3

    Thrusters 12 x 3

    Incline Dumbbell press 15 x 3

    Couple of hours lunch break then 1- 2hours Muay Thai and Jiu Jitsu.
    Last edited by Lukey1979; 04-03-2016 at 05:48 PM.

  • #398
    Thailand Expat Black Heart's Avatar
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    Cheers, Lukey.

    Good on your workout and Muay Thai and Jiu Jitsu

  • #399
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    An hour and a half today on the treadmill, 15k.

  • #400
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    I strayed away from my usual routine today as I said I would train with somebody else:

    Over arm Pull ups: 12 x 3
    Slow pull ups: 5 secs up, 5 secs hold at top, 5 down, 5 hold at bottom (2 Reps for 5 sets)

    Parallel bar dips: 25 x 2
    10 x 5

    Shoulders

    Overhead Barbell Shoulder Press: 10 x 3

    Barbell Shoulder Shrugs: 10 x 3

    SUPER SET
    Seated Dumbbell Shoulder Press: 10 x 3
    15 KG disc, Forward Raise with Steering wheel twist: 10 x 3

    Lateral Raises: 10 x 3

    Finisher mini circuit:
    (light weight, no rest between exercises, 30 secs rest between sets)

    3 x Sets of:

    forward raises x 10 each side
    Lateral raises x 10 each side
    Russian twists x 10 each side
    Dumbell shoulder press x 20

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