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  1. #41
    Naruto Guest

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    @C. I wasn't too happy with my Back workout either, so I switched it up yesterday to:

    1 set of pull ups 10 reps for warm up (I can't lift my own body weight easy now cos I've got a little bit of a belly n thick thighs n/h lool

    Wide-Grip lat pulldowns
    3 sets 12-12-8
    V-Bar pulldown
    3 sets
    Seated cable rows
    3 sets
    Leverage row
    3 sets
    Hyperextensions (2nd n 3rd sets with a 10kg plate held on my chest)
    3 sets - i was gettin some serious ache/pain in my lower back afterwoards tho lol this is the first time ive done hyperextensions, is it cos im doin it wrong (not sure how icould? lol) or is it cos its first time
    Dumbell one arm row
    3 sets but when i get to this im so worn out and in pain i can barely do it with the 16kg lol so i jus try squeeze 1-2 solid sets n call it a day


    I'm goin in 20 mins to do shoulders today too.

    leverage shoulder press (i can do 30kg on each side now ) 3 sets
    machine shoulder press
    dumbell shoulder press
    front dumbell raise
    shrugs

    is that ok?

    also for shrugs, would u say im better off holding 20kg plates on each hand on doing 20 shrugs, or use the actual machine n load up heavier?

    cos when i hold the plates (it's got hole in it near top where i can hold it) i feel more of a strain on my forearms too

    @Shanger @John Travolta @any1 else who can give input

    sorry for all the q's lol i jus wanna learn

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    @Kebab i aint into machines or front raises

    i'd do dumbbell shoulder press, side dumbbell raises, shrugs. then go home.

    use dumbells for shrugs. tho if ur planning to use 20kg then using the plates is fine.
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    Quote Originally Posted by Shanger View Post
    @Kebab i aint into machines or front raises

    i'd do dumbbell shoulder press, side dumbbell raises, shrugs. then go home.

    use dumbells for shrugs. tho if ur planning to use 20kg then using the plates is fine.
    Would u not use barbell as you can go much heavier for shrugs

    @Kebab if ure forearms are aching it could be your griping the weights to tight

  4. #44
    Naruto Guest

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    Quote Originally Posted by Shanger View Post
    @Kebab i aint into machines or front raises

    i'd do dumbbell shoulder press, side dumbbell raises, shrugs. then go home.

    use dumbells for shrugs. tho if ur planning to use 20kg then using the plates is fine.
    i used dumbells for shrugs the last time i tried it, i think with 35kg or something n i was struggling to grip it lol altho my gym gloves r worn out/shit n will be getting new ones on thursday. will try again next time with dumbells.

    what's the difference between front dumbell raise and side dumbell raise?

    also im assuming you raise both dumbells at the same time when doing side n not jus 1 at a time like in front raises?

    Quote Originally Posted by Fewie View Post
    Would u not use barbell as you can go much heavier for shrugs

    @Kebab if ure forearms are aching it could be your griping the weights to tight
    never thought about usin the barbell for shrugs lol, i never see no1 in the gym do it thats y ppl jus use the machine or the 20kg plates

    might try it today

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    Quote Originally Posted by Fewie View Post
    Would u not use barbell as you can go much heavier for shrugs

    @Kebab if ure forearms are aching it could be your griping the weights to tight


    dumbbells are doin alright for me now, i do higher reps too so don't need to go tht heavy, but yh probs will switch to barbelll soon
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    i hate wearing gloves in the gym, the only think i take is wraps, invest in some of theses for rows, shrugs & deadlifts @Kebab

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    Quote Originally Posted by Kebab View Post
    i used dumbells for shrugs the last time i tried it, i think with 35kg or something n i was struggling to grip it lol altho my gym gloves r worn out/shit n will be getting new ones on thursday. will try again next time with dumbells.

    what's the difference between front dumbell raise and side dumbell raise?

    also im assuming you raise both dumbells at the same time when doing side n not jus 1 at a time like in front raises?
    side lateral raise = raise ur arms to ur side like ur making a "T" shape with ur body

    don't need gloves, they make it harder (more distance between ur hand and the bar = less leverage). chalk is better, reduces friction yet improves grip.

    Quote Originally Posted by Stephan El Shaarawy View Post
    i hate wearing gloves in the gym, the only think i take is wraps, invest in some of theses for rows, shrugs & deadlifts @Kebab
    are all wrap brands the same bro, which should u get?
    P - Money: "...I'm sick and tired of people like this guy just ruining shit- like he will go places and just spread nothing but bad vibes and name for grime"

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    Quote Originally Posted by Shanger View Post
    side lateral raise = raise ur arms to ur side like ur making a "T" shape with ur body

    don't need gloves, they make it harder (more distance between ur hand and the bar = less leverage). chalk is better, reduces friction yet improves grip.



    are all wrap brands the same bro, which should u get?
    there all pretty much the same, i just got standard maxi muscle ones for a 5ver

    my boy got the ones in this pic and they ripped my wrist to shreds so I'm not sure bro

    http://www.amazon.co.uk/gp/product/B...D8AKYMY8Q56ARP

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    Quote Originally Posted by Stephan El Shaarawy View Post
    i hate wearing gloves in the gym, the only think i take is wraps, invest in some of theses for rows, shrugs & deadlifts @Kebab
    Co-sign getting wraps has improved all them exercises significantly

  10. #50
    Naruto Guest

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    can confirm i got up 120kg on the shrugs machine today, loaded up 60kg on each side

    was shaking like a mother'fucker tho lool but i made sure i done it correctly. 2 sets 10 reps only tho

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    @Kebab refer to my shoulder workout can't remember what thread it was in...prob this one lul

    erm for back it don't seem too bad id just start with the close grip (V Bar w.e u refer to it as) after ur pull ups obviously.. then move onto a bent over row/t bar row maybe both then hit wide grip lat pull then cable row, single arm rows 2sets of then finish on ur hyperextentions if u want id do deadlifts last or 2nd from last tho thats me...
    Last edited by C.; 4th July '12 at 08:07 PM.
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  12. #52
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    yes always do shrugs free weight...that strain in your forearms will improve your grip and make them bigger. it's hard to build large forearms.
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    Good thread

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