Sunday, January 30, 2011

most exercises work for someone...

...just usually not for the person you see doing them. Partial rep probably do have their place for some folks, just not for the skinny college kids trying to impress...i dunno, someone. Not to slag, but it always strikes me as bizarre seeing someone do curls especially, i think in my old age i'm starting to...ehh, not forgive, partial rep squats, but...i dunno, something. But seriously, the seated dumbbell curler with 8 inch biceps using a range of motion of about...10 degrees? C'mon man, drop the weight and do a full extension. You'll find that it not only feels better but is going to give you much better gains. No sense in starting with big weights and bad form, start with little weights with good form and work your way up. Anyway, the numbers for training session 1:

  • Snatch Grip High Pull: 5x3 115
  • Barbell Bent Row: 4x10 175
  • Lat Pulldown: 4x10 150
  • Neutral Grip Pulldown: 4x10 120
  • Kneeling Neutral Grip w/Static: 4x10 200
  • A1 Lateral Raise/A2 Front Raise: 4x10 20 -> 25
  • Band Overhead Press: 3x10
  • Band External Rotation: 3x10

Took a bit of my own advice and dropped my weight on the High Pulls, i really like the feel of the snatch grip variant especially when you hit the top. The pulldown cycle was fun too, i kinda feel like this one will stay in. Seems like I'll be able to add reps and/or longer holds for quite a while, so that's fun.

More folks need to do "heavy" band work. Man, the shoulders feel nice and loose after that shtuffs...

Man, it's cold again. Need tea. Must stay warm for tonight's lift. 2.5 hrs and counting...