Penguin lifting weights (HC-PG)

HCPinGviini · **Posted:** Mon Oct 27, 2008 7:25 pm

bodybag wrote:

HCP, at first your routine sounded hardcore. Clean and Press and Full Squats. Drop the Pec Deck and Leg Press from your routine and don't wear gloves unless you want to be a bodybuilder. You should see the callouses on my hands. I know women who sandpaper the callouses off of their hands. HTFU!

I know, it sounds not-HC right now. I wasn't really into Clean and Presses and Full squats today at the gym (I do full squats often at home with BW). And Pec deck was there, 'cause I couldn't get to bench press. It was so crowded.

But IYM is going to design me a program now, so I'll be in good hands from now on.

And I try to get the Clean and Press into my program too. Maybe...

e. I have to say that my technique for that Clean and Press was sooooo not good.

bodybag · **Posted:** Mon Oct 27, 2008 8:41 pm

HCPinGviini wrote:

And Pec deck was there, 'cause I couldn't get to bench press. It was so crowded.

Grab some dumbbells and do a floor press or push-ups next time.

HCPinGviini · **Posted:** Wed Oct 29, 2008 3:06 pm

Today my gym day looked like this:

Dips 2 x 6

Weighted Hyperextension 2 x 10 with 10kg, 15kg

Bench press 10 x 15kg, 25kg x FAIL (but it was SO close), 1 x 22,5kg, 8 x 20kg

Shoulder press 10 x 15kg, 10 x 17,5kg, 7 + 8 x 20kg

Good morning 2 x 10 x 20kg

Negative reps of chin-ups 6

Incline Bench Press 4 x 6kg (db)

bicep curl 10 x 6kg

Incline Sit-ups, 2 x 10

Dumbbell Triceps Extension 8 x 8kg, 10 x 7kg

legpress 10 x 70kg

Calves with legpress 10 x 100kg

Pulldown, close-grip 5 x 40kg, 10 x 35kg

Pulldown, wide grip 6 x 30

I'm Your Man · **Posted:** Wed Oct 29, 2008 5:34 pm

You'll become HUGE

HCPinGviini · **Posted:** Wed Oct 29, 2008 5:41 pm

I'm Your Man wrote:

You'll become HUGE

Yeah, that's were my goal is.

HCPinGviini · **Posted:** Tue Nov 04, 2008 12:35 pm

So here's my yesterday:

Monday 3rd Nov

Warm-up with elliptical trainer, 5 minutes.

Clean & Press, 8 x 15kg, 8 x 20kg, some reps with 15kg again
Hurt my back with that for the next 30 minutes.

I'm never doing Clean and presses again.

Squat 6 x 15kg, 12 x BW, 12 x BW
At first I did some with weight, but as my back hurt, I gave up and did them slowly, with bodyweight only.

Pulldowns close grip 8x 35kg, 8 x 40kg
Front Pulldown 8 x 35kg, 8 x 30
Now I realised I mistakenly did pulldowns instead of pullovers. :lol:

Maybe I'll fix that tomorrow...

Bench Press 6 x 20kg, 4 x 25kg (PB!!!), 6 x 22,5kg
I was really suprised how easy it was to make those four reps as I wasn't that sure about my strength after I had hurt my back. But I managed and I'm so fucking proud of myself. :boxer:

Deadlift 10 x 30kg, 10 x 30kg

Good Morning Attempted, but it was no good. :roll:

Barbell curls 12 x 15kg, 10 17,5kg
But somehow I didn't manage to do it with 20kg, but I might remember wrong...

Leg press, for calves 19 x 85kg, 16 x 75kg
I was a bit too sure about myself as I was aiming for 25 reps at that first one.

But it was so pleasant to do these.

sit-ups 25, 26 ("bicycle"), 25
Last one was my max. :roll:

I was pretty burned out and tired so I couldn't do any more.

Dumbbell flys 10 x 3kg, 10 x 4kg
Just something I wanted to try and it was fun.

bodybag · **Posted:** Tue Nov 04, 2008 1:02 pm

I'm sorry to hear you hurt your back.

I'm Your Man · **Posted:** Tue Nov 04, 2008 1:03 pm

Cool, I guess you liked this program? Stop doing the clean&press, or get used to it by practicing with lighter weights. I'm doing a lot of these, and I agree it uses a lot the back, especially on just one side or another because I'm doing it with one dumbell in one arm at a time. You need to tighten all your back muscles to keep your spine straight, and with the help of your abs too (like in all exercices, and during all day for great posture

)
xx

I'm Your Man · **Posted:** Tue Nov 04, 2008 8:00 pm

I would make some small adjustments though on your program. I said 5 minutes warm up to start. But, unless you do a very good warm-up that uses all the muscle groups, I'd sugest you to do one or two sets for each exercise just to warm-up; like if you're doing bench press, warmup with some easy push-ups or lifting the empty barbell, for 15-25 reps, or stop before it gets hard to lift. You can also do one set with a pretty heavy load, but lighter than your "real" sets.

HCPinGviini · **Posted:** Tue Nov 04, 2008 8:03 pm

I'm Your Man wrote:

I would make some small adjustments though on your program. I said 5 minutes warm up to start. But, unless you do a very good warm-up that uses all the muscle groups, I'd sugest you to do one or two sets for each exercise just to warm-up; like if you're doing bench press, warmup with some easy push-ups or lifting the empty barbell, for 15-25 reps, or stop before it gets hard to lift. You can also do one set with a pretty heavy load, but lighter than your "real" sets.

I'll think about it.

I'm Your Man · **Posted:** Tue Nov 04, 2008 8:22 pm

I was wondering, how much time did it took you, approximattly to do the full program? I don't think it,s very long, about 45 miinutes, 1 hour max, right? I'll probably do a similar program soon.

HCPinGviini · **Posted:** Wed Nov 05, 2008 5:54 pm

IYM: About an hour. Not sure, it might've taken longer.

Wednesday 5th November

I forgot my notes at home and didn't remember the program that well. But then I met Mikko and he offered to train me. Now it found out, why I hadn't heard of him for a while. As he had hurt himself badly, ripped his bicep and had a surgery and all that.

First I did Front Squats 5 x 6 @ 15kg.

Then he made me do Clean & Presses. :roll:

With this barbell that weighted almost nothing. I don't even belive that it was 3kg, what he said it was. But yeah, I didn't hurt my back with it.

I did 5 x 5 Clean & Presses alternating with Overhead Press 5 x 8 @ 15kg

Then he said that he would teach me to do a Snatch. And he made me practice that part, where you're moving the barbell from below your knees to your hips/groin. And I did that for a while, 5 x 5 (with that "3kg" barbell, lol).

Then I squatted while keeping the barbell holding the barbell over my head my hands locked. 5 x 5 (he must really love that 5x5... lol).

After that I did sit-ups. 25, 25, 30 ("max") alternating with (Weighted) Back Hyperextension 20 (bw), 15 (bw), 10 (@ 10kg).

Then I did some Barbell Curls as I was waiting for him. 1 x 10 @ 15kg, 2 x 10 17,5kg.

After that he asked, if he could give me a ride. I agreed and I had to wait for him again. Men... :augenroller:

He asked, if I wanted to know, where he lives. But I said that the only thing in my mind right now was food as I was so hungry at that moment. He asked, what I was going to make.

"Lentils", I said. "What? What are those?" he asked suprised. "They're like peas. Packed up with protein, iron and so on", I answered. "Oh, well at least you get some veggies while at it", he gasped. I laughed and said "Well veggies are the only thing what I eat really."

"Oh, I see...."

And then after that he suggested that he would do a program for me. Even though I said that this wonderful gentleman had just made a new program for me. And he even said it like "you should drop by some time, I could make a program for you and even be your personal trainer."

Riiiiight.... :lachmal:

And I didn't even eat lentils...

bodybag · **Posted:** Wed Nov 05, 2008 7:29 pm

How did Mikko tear his bicep? Let me guess deadlifting using a mixed grip.

I'm Your Man · **Posted:** Wed Nov 05, 2008 7:38 pm

bodybag wrote:

How did Mikko tear his bicep? Let me guess deadlifting using a mixed grip.

So I shouldn't use mixed grip when I'll deadlift ? Never really done a lot of deadlifts but I was planning on trying mixed grip once in a while. Why it's not safe?

bodybag · **Posted:** Wed Nov 05, 2008 8:23 pm

I'm Your Man wrote:

bodybag wrote:

How did Mikko tear his bicep? Let me guess deadlifting using a mixed grip.

So I shouldn't use mixed grip when I'll deadlift ? Never really done a lot of deadlifts but I was planning on trying mixed grip once in a while. Why it's not safe?

Excerpt from Chad Waterbury "Muscle Revolution"

Quote:

I also want you to use an overhand grip. That's with both hands. Yes, I know old-school deadlifters say to practice with the same grip you'd use in
competition—a mixed grip, one hand over the bar, one hand under—but I think it's important to use the non-mixed grip. You'll have more balanced strength in your shoulder girdle with both arms rotated the same direction, you'll develop more forearm strength, and you'll have less risk of a catastrophic injury, like a torn biceps.
Finally, don't use wrist wraps. Your hands and forearms need to handle the same loads as your extensor-chain muscles. (The one exception is for supramaximal loads, as I'll explain later in this section.)

http://www.veganfitness.net/forum/viewt ... c82cbb9201

Vegan Bodybuilding & Fitness

Penguin lifting weights (HC-PG)

Who is online