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 Post subject: Favorite excersises
PostPosted: Wed Dec 13, 2006 8:34 am 
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I've always wanted to know whet excersises people like the most, and what the weights ar you use (please say kg/lbs).

My excersise are in kgs, I know I'm weak, but it's getting better, 1 kg= 2,2 lbs
bodypart: excersise (Weight x reps)

Neck/Upper Traps: Upright Rows (don't do them anymore==>traps are too big)
Chest: DB Bench Press (14x11)
Back: BB Bent-over rows (38x12)
Lats: Pulldown (32x12)
Delt. Anterior: Single DB shoulder press (12x10)
Delt. Lateral: Raise (16x12)
Delt. Posterior: DB Rear-delt rows (20x12)
Biceps: EZ-bar Curl (22x12) (For those who haven't tried them yet, try it once and you will feel your forearms like never before)
Triceps Cable Pushdown (12x11)
Forearms: see Biceps
Abs: Double Crunch (just started, bodyweight)
Lower Back/Hamstrings: Straight-leg straight-back deadlift (30x20)
Quadriceps/Gluteus: Lunges (26x12)
Edit: Calf: Single leg raise (11x17)

Extra EDIT: What's your overal favourite excersise: It was the BB bent-over row, but now I do those ez-bar curls and dang I look foreward to do them every time.


Last edited by Wouter on Wed Dec 13, 2006 1:14 pm, edited 1 time in total.

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 Post subject:
PostPosted: Wed Dec 13, 2006 9:08 am 
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Deific Wizard of Sagacity
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Check out the Personal Bests page.


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 Post subject:
PostPosted: Wed Dec 13, 2006 12:37 pm 
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Deific Wizard of Sagacity
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My favorite exercises include Barbell Bench Press and Incline Barbell Press for chest, One-arm Dumbbell Press for delts, 45-degree Barbell Rows and Chin-ups for back, High-bar Barbell Squats for quads/glutes, and Straight-leg Deadlifts for hamstrings. Weights varry widely depending on how many reps I perform in a given set and whether or not I go to failure.


Last edited by Matt Z on Wed Dec 13, 2006 1:16 pm, edited 1 time in total.

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 Post subject:
PostPosted: Wed Dec 13, 2006 12:57 pm 
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My favorites are bench press both flat and incline using both barbell and dumbbell, barbell bent over row, pulldowns, pullovers, T-bar barbell row, prone dumbbell row, dumbbell overhead press, rear delt rows, lateral raises, shrugs dumbbell and barbell, curls, hammer curls, close grip bench, tricep extensions, skull crushers, wrist and finger curls, squats, romanian/keystone deadlift. standard deadlift, sumo deadlift, barbell hack suat, standing calf raise, calf press, smith calf raise, decline weighted situps.

I give a few poundages in my abs debate with Ryan. No laughing when you look either. I know I'm the weak bodybuilder stereotype. :)


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 Post subject:
PostPosted: Wed Dec 13, 2006 1:44 pm 
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Hmm...everyone is basically listing 20 exercises...why not just pick ONE exercise...not one for every muscle group. With that, I would say dumbell shoulder press...which is 50 lbsX 10 reps with each arm


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PostPosted: Wed Dec 13, 2006 2:12 pm 
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My favorite exercise is the deadlift - because I can use the most weight on it.

I suppose that the clean and jerk is the best overall full body exercise, but my form is too spotty for me to use it to full advantage


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 Post subject:
PostPosted: Wed Dec 13, 2006 2:31 pm 
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Interesting question. Back in the early 50's , Bob Hoffman (the editory of Strength and Halth and the founder of the York Barbell club) posed this question to the top lifters and bodybuilders of the ERA....what they came up with is that if all you did was the Snatch and Bent Press, you would get a good build and very decent strength (Nope, thats not a typo, the bent press is where ou clean th BB, screw yourself down under the bar whie lifting it with one hand, then stand up with it).
Tim


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 Post subject:
PostPosted: Wed Dec 13, 2006 3:31 pm 
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It is fun to list more than one.

I can say this, my least favorite exercise is the bench press. I hate training it and training it doesn't help me much.

Favs are
GHR: 50 reps over 5-7 sets at bodyweight
(this has been my true favorite exercise for about 2 years now)
Deadlift 1x455
Front Squat 5x235 (I dont like back squatting, body built for front squatting)
Power Snatch 3x165
DB Shoulder Press 5x75 (both lifted together)
DB Row 6x120
I would like pullups more if I were better at them but they are a great exercise.


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 Post subject:
PostPosted: Wed Dec 13, 2006 5:31 pm 
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Faves:

ANY variation of:
-a clean and press movement - single BEST movement in my opion
-a deadlift movement
-a snatch movement (includes swings)
-carry/pushing/dragging weight for distance or time
-Floor presses (flat or bridge position) - especially with odd objects
-rows
-good mornings
-squatting


Least faves:
-conventional bench press (has no functional carry over for me)
-all isolation movements (they have a place in rehab, but generally i stay faaaaar away from these)
-direct ab work


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 Post subject:
PostPosted: Wed Dec 13, 2006 6:48 pm 
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My least favorite are pulley machines, I really hate those. upright rows are up there too. Not that it's a bad exercise, but it hurts my wrists. I hate full squats, but only because I lack the flexibility to do it.

Ryan, that is quite a deadlift compared to your other lifts. Whats up with that? It must look like you got a couple pillows stashed in the back of your pants. :) Can you grip the bar for that, or do you have to use straps? That's a wicked grip if you did it without.


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 Post subject:
PostPosted: Wed Dec 13, 2006 7:26 pm 
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That was with straps. More recently I pulled 445 with a switch grip. I box squat 365 so that might bring it more into perspective. I have long arms and torso relative my leg so I am built for deadlifting and not benching.

When I was doing those deadlift cycles I was box squatting off a really low box with 185-225 lbs with bands attached on my other leg workout. Basically a westside routine but I train the deadlift more than those guys and dont do GM at all. My grip is pretty good but nothing great. I can do quarter deadlifts or rack pulls depending what you call them with 500+ lbs so the grip isnt really the problem on singles.


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 Post subject:
PostPosted: Wed Dec 13, 2006 7:29 pm 
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mmm squats. 385 X 7


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 Post subject:
PostPosted: Thu Dec 14, 2006 12:46 am 
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I have a personal preference for pull-ups and squats. I generally favour compound movements and since I'm always pressed for time for my own workouts, by default, I generally use total body exercises that incorporate two or three exercises in one movement (ex: squat, shoulder press, calf raise). I don't generally work with heavy loads, it's not my goal, although I do phase them in every few weeks.

Best wishes.


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 Post subject:
PostPosted: Thu Dec 14, 2006 1:50 am 
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I have seen people box squat before, it didn't look like it would make much of a difference. How does that work where you get another 135 pounds? I wonder how that would work for hypertrophy. My back squat is about the same as yours (240 for 4 to 5 reps over 4 sets today), so with a box I might be able to work up to 365? My deadlift is less though, 325 pronated, and I never tried mixed but I would guess 50 or 60 pounds more.


Last edited by Ironman on Thu Dec 14, 2006 1:51 am, edited 1 time in total.

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 Post subject:
PostPosted: Thu Dec 14, 2006 1:51 am 
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Oh, that is my front squat, not my back squat, read it again. Yeah I can back squat over 300. I have done 5x345 on what I imagine would be considered a parallel powerlifting squat.


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