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For me the secret to these type of goals is to keep my mouth shut and speak with my actions. When I vocalize it, it loses power.No matter how good I think I look, there's always room for improvement. I was ripped in 2014 and I now want to EXCEED that level.
I am out to defy age and strength expectations. Nobody will outwork me in the gym today, and I intend to prove it to myself with sweat and intensity.
http://bodybuilding.ericsgym.com/trainingarticles/arnoldsquat/index.htmI have reverted to using the vertical sliding Smith machine for my squats. This machine enables me to concentrate on my legs. I can place my feet forward of the vertical line of my body, and I can't fall back, like I would using a barbell. Thus, with my back straight, feet about 10 inches apart, and my knees straight ahead. I do tension squats, going three-quarters of the way down and coming up to a position a quarter of the way form the top. The movement gives my thighs an incredible burn and gets the more lateral muscles. I always do this one before a contest. I burn out as many reps as I can, never completing a movement If you lock out, you give your muscles a chance to rest, and that 's not what you want. you have to torture the muscle with unusual training so that it will respond.
I used to use a lot of weight on the squat. Not anymore. I find now that concentration lends its own form of resistance. By thinking I can direct the effort, I can make every movement count, not only the sets. By doing the sliding squat on the sliding Smith machine, I am able to concentrate using less weight. I direct my attention to what the thighs are doing. I literally think the definition into them. The pleasure of my thought overrides the pain. The positive aspects of cuts and veins and shape spur me on, and the whole thing become a labor of love..
I experience it constantly from family, friends, and colleagues.Do any of you guys find that when your are training hard and keeping your nutrition good (which is all the time), people who don't go to the gym and excercise always buy junk food and seem to want you to eat it?
Especially friends and family who know you are in to the gym lifestyle and good nutrition, they seem to always want you to eat their junk food and they act like you are being rude if you politley refuse it.
It's like they want you to fail.
Just something I notice fairly regularly and annoys me.
I don't pay much attention to things like this from athletes. It's easy in sports to identify your path. Either you are born with athletic ability, or you aren't. After that, your biggest decision is what sport to play, and honestly, you can play them all, all the way through high school. It's very easy to 'work hard' when you're an athlete. The path is clear.I just read "Letter To My Younger Self" by Ray Allen."
So you don't do a split? Is it the same routine everyday?Here are some exercises I'm currently doing. 45 minutes per day, 5xs a week, Mon-Fri.
Deadlifts-jumpropes-db chest press tri-set
No-to-minimal rest in between exercises
Minimal rest in between sets.
I've been training barefoot (socks)
Deadlifts 6-10 reps. Lowering is an art. Everybody focuses on lifting the weight off the ground but just as much attention needs to devoted to lowering the weight back down to the ground. Doing so will reduce chances for injury and will also add resistance. Lowering the weight slowish and controlled will get you the most bang for your buck. Keep your back straight, head up, bar close to chins. I prefer to drag the bar along my chins throughout the entire movement, and occasionally it scratches my skin and I bleed, which I really like. I pause a few seconds to reset my grip between reps. Been doing these as part of a superset or tri-set for 8 weeks solid, 1-2 times per week. You want nice traps? Do farmer's walks, and shrugs, but don't you dare skip deadlifts! The best exercise that I've added to my repertoire is deads. I did myself a huge favor and stopped thinking that only powerlifters do them. I lift for reps not 1-rep maxes. 300 lbs. x 5 reps is the most I'll deadlift, but done consistently and intensely, they've yielded great results. The DLs are also a kickass cardio workout and will develop thick muscular forearms and a rock solid posterior chain (hams, glutes, lower back). That means TOTAL strength development. I switched from alternate to both hands overgripped. I'm convinced it's better for strength and balance. In fact, I discourage you to deadlift with a mixed grip. I think it's kind of fvucked up that people still suggest to lift anything with a mixed grip. It's complcated enough and has taken me years to learn and appreciate. Well worth the effort though.
Jumpropes. 100-200 reps done as quickly as possible, as a way to get a great cardio workout between sets of lifting weights. Surpringly good shoulder workout and I'm convinced that clean eating and jumproping are keeping me lean. And I feel like I have STAMINA from doing these...like I can run uphill. The only other cardio that I'm seriously considering is hill sprints. Boxjumps are great too. They exhaust my glutes, legs and especially my calves. Don't understimate yourself. Set the box high and make every rep deliberate and focused and earned. Key is to jump STRAIGHT up. Don't take a few steps back then jump.
DB Chest Press. I've been doing these flat. 85's for 10 good reps. I usually reduce the weight by 10 lbs. after each tri-set: 85 x10; 75 x10-12; 70 x 8-10; 65 x 10. Sometimes I follow these up or superset them with pushups.
Have done splits and may revert back to them as I like to mix things up occasionally.So you don't do a split? Is it the same routine everyday?
I really like your intensity but is it enough variety to build a balanced body?
I've been using a mixed grip for years, but I sometimes feel discomfort in the bicep of my underhand arm. I don't want to use straps, but I'd also hate to tear a bicep.I switched from alternate to both hands overgripped. I'm convinced it's better for strength and balance. In fact, I discourage you to deadlift with a mixed grip. I think it's kind of fvucked up that people still suggest to lift anything with a mixed grip. It's complcated enough and has taken me years to learn and appreciate. Well worth the effort though.
I started to get an imbalance from using mixed grip. It was nice at first but after recording myself for a while I realized that it screws up your balance. The bar would naturally rotate ever so slightly towards the side which uses overhand grip.I've been using a mixed grip for years, but I sometimes feel discomfort in the bicep of my underhand arm. I don't want to use straps, but I'd also hate to tear a bicep.
I recently discovered the 'hook grip.' I have yet to try it, but it's supposed to make it easier to hold onto the bar. Worth a look.
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Pushups are so underrated. Gonna try to do 40 in one attempt.
Hey espi do you have any down time? Beers with the guys maybe once a week? Also how long are your workouts?Happy FRI doing my favorite workout this aft.:
300 jumpropes (goal is 4:30 per set)
40 pushups (goal is to do 40 non-stop)
10 pullups or chinups
Repeat 3xs, little to no rest in between. Done as fast and as intensely as possible.
It'll be a great feeling heading home from work on FRI night knowing that I've worked hard at the office and at the gym all week.
Hard work pays off. Especially for peace of mind.
Have a great weekend All.
Hi switch7 M-F I eat and drink 100% clean but I allow myself a bit of flexibility over the weekend. A 12-pack of craft beer/a few shots/a meal or two of whatever I want to eat are usually more than enough for me to indulge over the weekend.Hey espi do you have any down time? Beers with the guys maybe once a week? Also how long are your workouts?