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Eric3237 · 02-19-2008, 01:13 PM

Sounds about right on the GHR's. Be warned though that the negative portion of them as you lower under control is plenty to produce a lot of ham soreness so it may not be such a great idea to throw in the leg curls. Should be fine and of course it depends on just how slow the negative were...but don't discount it!

If you got on a 'machine' you'd be able to knock out full reps no problem...but I've also seen 12 to 14 year old girls doing that so....

Pitysister · 02-19-2008, 02:00 PM

Quote:

Originally Posted by Eric3237

.but I've also seen 12 to 14 year old girls doing that so....

which puts it on my "to do" list.....

i tried a few saturday...not on a machine...and my negative was super slow anyways...2 reps was enough to make my hams feels it for a few days.

RobS · 02-20-2008, 06:41 PM

hahaha, wow those must be some badass 14 year old girls b/c the five that i did on tuesday kicked my ass, my hams were real sore when i woke up this morning and i can still feel them now

Eric3237 · 02-21-2008, 09:09 AM

LOL, I meant on the dedicated machines. Ghetto style is way tougher is what I meant.

RobS · 02-21-2008, 10:33 AM

haha ok gottcha

RobS · 02-21-2008, 10:47 AM

2/21/08 Upper Body Workout #2

SPEED BENCH PRESS 9X3 - 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3
i really focused on form and bringing it down to the same point on my chest every single rep when i was doing these today, also i took eric3237's suggestion and paused on my chest before exploding up, i think that will help my push out a lot, also i wasn't sure how long to pause on the bottom so i just went with a quick count of 1, 2 in my head and then pushed the bar off my chest

CLOSE GRIP BENCH PRESS 5RM - 260x5
on one hand i'm happy that my close grip bench is going up so well, but on the other hand i'm not sure why my bench press 5rm is only 5lbs higher. does anybody else have this problem or any ideas why they are so close in weight?

STANDING DB SHOULDER PRESS 4X5 - 70x5, 70x4, 65x5, 65x5
i dropped the weight down so that i could make sure i got all the reps in my 3rd and 4th sets

WEIGHTED DIPS 2X8 - bw+45x8, bw+45x7

ALTERNATING PULL UPS AND CHIN UPS 6 SETS - 6, 6, 6, 6, 5, 4

CABLE TRICEPS EXTENSION 3X10-12 - 79x12, 79x12, 79x12

SEATED DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x8

the workout went pretty well today, i liked pausing on the speed bench press, i think i'm going to keep doing that next week

RobS · 02-21-2008, 10:53 AM

oh - i just thought of this, DFST program calls for speed deadlift on the friday workout, but i did deadlift as my ME movement on tuesday. is that too much deadlifting for one week? i think it might be, but i'm not sure what to replace it with, any ideas?

Kane · 02-21-2008, 12:35 PM

Quote:

Originally Posted by RobS

oh - i just thought of this, DFST program calls for speed deadlift on the friday workout, but i did deadlift as my ME movement on tuesday. is that too much deadlifting for one week? i think it might be, but i'm not sure what to replace it with, any ideas?

I would say that the DE deads would help with your ME deads. Personally I would leave them in. Another option I like is doing goodmornings as an ME.

RobS · 02-22-2008, 07:42 AM

went out to the bars last night, $5 all you can drink, i feel like shit, i'm not sure how well my workout is going to go today

widdoes2504 · 02-22-2008, 11:40 AM

Quote:

Originally Posted by RobS

oh - i just thought of this, DFST program calls for speed deadlift on the friday workout, but i did deadlift as my ME movement on tuesday. is that too much deadlifting for one week? i think it might be, but i'm not sure what to replace it with, any ideas?

I don't think it will be too much personally, but like Kane said goodmornings might be an alternative for you if you are dead set against deads.

02-19-2008, 01:13 PM	#21 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,044 Country: Gender:	Sounds about right on the GHR's. Be warned though that the negative portion of them as you lower under control is plenty to produce a lot of ham soreness so it may not be such a great idea to throw in the leg curls. Should be fine and of course it depends on just how slow the negative were...but don't discount it! If you got on a 'machine' you'd be able to knock out full reps no problem...but I've also seen 12 to 14 year old girls doing that so....
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

02-21-2008, 09:09 AM	#24 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,044 Country: Gender:	LOL, I meant on the dedicated machines. Ghetto style is way tougher is what I meant.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

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02-20-2008, 06:41 PM	#23 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 107 Country: Gender:	hahaha, wow those must be some badass 14 year old girls b/c the five that i did on tuesday kicked my ass, my hams were real sore when i woke up this morning and i can still feel them now

02-21-2008, 10:33 AM	#25 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 107 Country: Gender:	haha ok gottcha

02-21-2008, 10:47 AM	#26 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 107 Country: Gender:	2/21/08 Upper Body Workout #2 SPEED BENCH PRESS 9X3 - 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3 i really focused on form and bringing it down to the same point on my chest every single rep when i was doing these today, also i took eric3237's suggestion and paused on my chest before exploding up, i think that will help my push out a lot, also i wasn't sure how long to pause on the bottom so i just went with a quick count of 1, 2 in my head and then pushed the bar off my chest CLOSE GRIP BENCH PRESS 5RM - 260x5 on one hand i'm happy that my close grip bench is going up so well, but on the other hand i'm not sure why my bench press 5rm is only 5lbs higher. does anybody else have this problem or any ideas why they are so close in weight? STANDING DB SHOULDER PRESS 4X5 - 70x5, 70x4, 65x5, 65x5 i dropped the weight down so that i could make sure i got all the reps in my 3rd and 4th sets WEIGHTED DIPS 2X8 - bw+45x8, bw+45x7 ALTERNATING PULL UPS AND CHIN UPS 6 SETS - 6, 6, 6, 6, 5, 4 CABLE TRICEPS EXTENSION 3X10-12 - 79x12, 79x12, 79x12 SEATED DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x8 the workout went pretty well today, i liked pausing on the speed bench press, i think i'm going to keep doing that next week

02-21-2008, 10:53 AM	#27 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 107 Country: Gender:	oh - i just thought of this, DFST program calls for speed deadlift on the friday workout, but i did deadlift as my ME movement on tuesday. is that too much deadlifting for one week? i think it might be, but i'm not sure what to replace it with, any ideas?

02-22-2008, 07:42 AM	#29 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 107 Country: Gender:	went out to the bars last night, $5 all you can drink, i feel like shit, i'm not sure how well my workout is going to go today

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