Search found 451 matches

by jeffrerr
Wed May 10, 2006 7:41 pm
Forum: General
Topic: The Best Back Exercise?
Replies: 28
Views: 21243

I'm guessing one of O's reasons would be pressure on discs even with correct technique. I also agree with Ryan, I can't see that deadlifts to much for back other than supporting the weight. Much better to do an exercise with some sort of ROM! At the moment I'm only using seated rows and lat pulldown...
by jeffrerr
Wed May 10, 2006 6:55 pm
Forum: General
Topic: Better lateral delt exercise
Replies: 24
Views: 19158

I use a lateral raise with a slightly bent forward stance so the DB's come in front of the groin and bent elbows. It feels to take emphasis off front delts and place more on middle and rear delts. Also in the shoulder there is a flat band ligament the runs over the head of the humerous, side lateral...
by jeffrerr
Wed May 10, 2006 1:50 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 140517

Had a huge game of Basketball last night! Triple overtime, no Subs only 5 players, won by 4! Therefore I let my legs rest today!!! Wednesday 10th May 2006: Warm Up: 9km Bike Ride Incline Bench Press: 10x50kg, 8x60kg, 5x70kg Seated Row: 3x10x70kg Lateral DB Raises: 3x10x15kg p/arm Hammer Curls: 3x10x...
by jeffrerr
Tue May 09, 2006 7:05 am
Forum: General
Topic: Well Rounded Bicep Development
Replies: 8
Views: 8157

In the BiCep there are indeed two heads, the long and the short. Certain variations of a bicep curl hit each head differently, also pretty much all pulling exercises hit at least one head in some manner. It is definitely possible to "hit" a muscle in various ways, if the joint it affects is a variab...
by jeffrerr
Mon May 08, 2006 2:05 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 140517

Monday 8th May 2006: 10 minute warm up: Elliptical Walker Stretches Bench Press: 15x50kg,10x60kg, 8x70kg, 8x80kg Lat Pulldowns: 1x10x50kg, 2x10x55kg Leg Press: 12x125kg, 10x150kg, 8x175kg, 10x225kg BiCep Curls: 3x10x15kg p/arm Bar Dips: 3x10 with 120lbs Assistance Wide Grip Chins:3x8 with 120lbs Ass...
by jeffrerr
Fri May 05, 2006 12:05 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 140517

Something I haven't mentioned is my Cardio and Core workouts. I try to do as much incidental exercise as possible. Walking stairs instead of elevator, walk to store instead of drive, ride bike to work instead of drive/bus. A normal week looks like this: Monday: Ride Bike 9km to work Weights Ride Bik...
by jeffrerr
Thu May 04, 2006 11:47 pm
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 140517

Friday 5th May: Warm Up: 5 minutes Elliptical Walker Incline Bench: 10x50kg, 8x60kg, 4x70kg Seated Row: 10x60kg, 2x10x70kg Leg Press: 12x150kg, 10x175kg, 8x200kg, 6x225kg* DB Lateral Raise: 3x10x10kg p/arm TriCep Pushdowns: 3x10x25kg DB Curls: 3x10x15kg *: I use a 45 deg Sled type Leg Press not seat...
by jeffrerr
Wed May 03, 2006 4:44 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 140517

John W's Training Journal

Okay here goes, I'm gonna back date a bit to when I started this last week! Monday 24th April: 10 minute warm up: Elliptical Walker Stretches Crunches (1 set to failure/25) Knee Raises (1 set to failure/15) Bench Press: 10x40kg,8x50kg, 6x60kg, 4x70kg Lat Pulldowns: 15x30kg, 12x 40kg, 10x50kg Leg Pre...
by jeffrerr
Wed May 03, 2006 4:05 am
Forum: General
Topic: Personal Best Log
Replies: 1155
Views: 656153

Hey guys 25, 6', 260lbs, 31% body fat At 18 (200lbs, 19% body fat) my 1 rep bests were: Bench: 100kg (220lbs) Squat: 225kg (495lbs) Leg Press: 325kg (715lbs) Now after a long time out of the gym: Bench: 115kg (253lbs) Squat: 125kg (275lbs) (?Technique and Flexibility?) Leg Press: 250kg (550lbs) No i...
by jeffrerr
Wed May 03, 2006 3:44 am
Forum: Diet & Nutrition
Topic: new question about my diet
Replies: 6
Views: 11354

Re: new question about my diet

zeratum wrote:I think the amount of protein you eat is suppose to be proportional to lean body mass, not total body mass. Fat has no muscle with it, and hence requires no protein.
Yeha I think you have it right!
by jeffrerr
Tue May 02, 2006 11:49 pm
Forum: Diet & Nutrition
Topic: new question about my diet
Replies: 6
Views: 11354

Try to find out if they are in anyway associated with a supplement company and that will answer the question of whether or not it's misleading! THe other thing is you should really try to work it out from your lean body mass because you only need to feed protein to the muscle. So really for me I sho...
by jeffrerr
Tue May 02, 2006 10:48 pm
Forum: Diet & Nutrition
Topic: new question about my diet
Replies: 6
Views: 11354

I've been reading about protein this week and for the AVERAGE human it said 0.8g per KILOGRAM of body weight! For me thats 118kg x 0.8g = 94.4g per day. Weightlifters and body builders should be between 1g and 1.6g per KG a day. To get 400 to 600 grams you must be going on Pounds of body weight rath...
by jeffrerr
Sun Apr 30, 2006 6:25 pm
Forum: General
Topic: Best/Worst Muscle?
Replies: 5
Views: 5823

Best: Legs, I look at a squat rack and gain mass and strength
Worst: Rear Delt/Bi Ceps, no matter what I can't make gains in size on these two, they are still strong enough though!
by jeffrerr
Sun Apr 30, 2006 1:25 am
Forum: General
Topic: newbie here, need some advice if possible
Replies: 16
Views: 16805

Image...

Artie, I'm 6' tall and about 260lbs , I use to be 200lbs 6 years ago when I was Basketballing all day every day! I'm just getting back to the gym, here is the routine I'm doing... Month 1 April/May 2006 Monday & Friday (Week 1/3) Wednesday (Week 2/4) 1. Ab workout - Twisting Sit-up, Hanging Leg Rais...
by jeffrerr
Sun Apr 30, 2006 12:44 am
Forum: General
Topic: chinups
Replies: 4
Views: 5206

Chins

yes they all work slightly different muscles! Do them all, alternate between work outs! Do you have a particular weak spot? Mines my Rear Delts so I use a wide grip palms away mostly but throw in a close grips palms facing now and then to give my bi ceps a bit extra! If you do have a weak spot use t...