Two Plus Two Publishing LLC Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 07-03-2016, 10:14 AM   #51
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Tired of "Do you even lift, brah?" rAv's lifting log.

Leg day

Today was supposed to be an offday but tomorrow going to visit the gf's parents in the countryside so no gym for 2 days. Didn't feel like not going for 3 days.
Visiting the in laws is always interesting. No running water or cell coverage, etc. Nice people though.

Lbbs: 20x bar, 10x40, 8x70, 5x90, 5x110
Skipped RDL, chalk didn't come in yet
Split squat: 8x95lbs x 3
Leg curl: 111x10x3
Leg press: 190x12x3
Calf raise: 217,5x14x3
Cable crunch: 150lbs x 15x1, x14x2



Recorded last squat workset. Not too happy with it as I have some goodmorning action going on. Happy with depth though.
Sadly this smith machine like thing is the best i can do in my gym. It's not ideal. At least it moves back and forth which is better than a traditional smith machine I guess.
rAv is offline   Reply With Quote
Old 07-03-2016, 10:30 AM   #52
BPA234
veteran
 
BPA234's Avatar
 
Join Date: Jan 2005
Location: Sarasota, FL
Posts: 3,144
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Nice work so far.


Wow I hate that you are squatting in that. Bad idea imo. I don't know that you are GMing because of you, I think that the slide is forcing you to stay in a straight line that pulls you forward.

Why don't you just slide that thing all the way back out of your way and then load a bar on the rack and squat in the middle?
BPA234 is offline   Reply With Quote
Old 07-03-2016, 10:37 AM   #53
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by BPA234 View Post
Nice work so far.


Wow I hate that you are squatting in that. Bad idea imo. I don't know that you are GMing because of you, I think that the slide is forcing you to stay in a straight line that pulls you forward.

Why don't you just slide that thing all the way back out of your way and then load a bar on the rack and squat in the middle?


Cheers.

Yea it sucks. I tried that but for some retarded reason they made this thing wider than standard so a normal bar won't fit on the pegs rAv's lifting log: brAv science included
rAv is offline   Reply With Quote
Old 07-03-2016, 10:40 AM   #54
BPA234
veteran
 
BPA234's Avatar
 
Join Date: Jan 2005
Location: Sarasota, FL
Posts: 3,144
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Oh man... that really sucks.

I would be super careful using that machine. I know we all advocate a straight line during lift, but you do need some front to back movement to accommodate your specific body type.
BPA234 is offline   Reply With Quote
Old 07-03-2016, 10:44 AM   #55
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by BPA234 View Post
Oh man... that really sucks.

I would be super careful using that machine. I know we all advocate a straight line during lift, but you do need some front to back movement to accommodate your specific body type.


It does move front to back though. The bar is attached to that slidy thing but it can still move during a squat. It just takes sideways and tilting movement out of the equation.
If you look closely you can see it moving a tiny bit during the set.
rAv is offline   Reply With Quote
Old 07-03-2016, 10:50 AM   #56
Renton555
veteran
 
Join Date: Jun 2012
Posts: 3,325
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

There are surely multiple gyms in bangkok that have a power/squat rack. That thing is horrifying.

Quote:
Originally Posted by rAv View Post
It does move front to back though. The bar is attached to that slidy thing but it can still move during a squat. It just takes sideways and tilting movement out of the equation.
If you look closely you can see it moving a tiny bit during the set.
How freely does it move front-to-back? Surely there's some amount of resistance.
Renton555 is offline   Reply With Quote
Old 07-03-2016, 10:58 AM   #57
BPA234
veteran
 
BPA234's Avatar
 
Join Date: Jan 2005
Location: Sarasota, FL
Posts: 3,144
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

I'm 6' with long legs..36" pants usa fwiw. I think that I would bend the sliding thing into an S shape on my top work sets.

It is good to know it moves though.
BPA234 is offline   Reply With Quote
Old 07-03-2016, 11:08 AM   #58
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by Renton555 View Post
There are surely multiple gyms in bangkok that have a power/squat rack. That thing is horrifying.



How freely does it move front-to-back? Surely there's some amount of resistance.

Probably. The Thais do like their Smith machines though. But yea I should probably go on the lookout for a new place.

It moves pretty smoothly. But always more resistance than air I guess.


Quote:
Originally Posted by BPA234 View Post
I'm 6' with long legs..36" pants usa fwiw. I think that I would bend the sliding thing into an S shape on my top work sets.

It is good to know it moves though.

I'd pay to see that
rAv is offline   Reply With Quote
Old 07-03-2016, 01:12 PM   #59
khanrava
Carpal \'Tunnel
 
khanrava's Avatar
 
Join Date: Nov 2008
Location: Adsman's book
Posts: 10,584
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

http://www.kettlebellsthailand.com/c...ing-aids.html#

Also bought liquid chalk on monte's advice, it's awesome.
khanrava is offline   Reply With Quote
Old 07-03-2016, 01:36 PM   #60
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,007
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Great work rAv!
FloppyJ is offline   Reply With Quote
Old 07-03-2016, 10:50 PM   #61
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by khanrava View Post
http://www.kettlebellsthailand.com/c...ing-aids.html#

Also bought liquid chalk on monte's advice, it's awesome.

Thanks I found that one as well, but if I want to checkout some notice appears that they can't receive money at the moment or something. Not sure they are still in business.

Quote:
Originally Posted by FloppyJ View Post
Great work rAv!

Thanks!
rAv is offline   Reply With Quote
Old 07-05-2016, 09:37 AM   #62
Contemplater
banned
 
Contemplater's Avatar
 
Join Date: Nov 2015
Location: Huge props to PS shills...
Posts: 494
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Try cleaning a BB to do frontsquats instead of that Smith-machine stuff. They also allow you to stay more upright, work the quads harder, and have many other benefits compared to backsquats.
Contemplater is offline   Reply With Quote
Old 07-06-2016, 12:08 AM   #63
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by Contemplater View Post
Try cleaning a BB to do frontsquats instead of that Smith-machine stuff. They also allow you to stay more upright, work the quads harder, and have many other benefits compared to backsquats.
That's also a good idea. Never done cleans in my life though so that will take some getting used to.
rAv is offline   Reply With Quote
Old 07-06-2016, 12:13 AM   #64
nuclear500
Carpal \'Tunnel
 
nuclear500's Avatar
 
Join Date: Aug 2004
Location: Madison, WI
Posts: 9,531
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

I wouldn't say front squats "allow you to stay more upright" - they force you to otherwise you're gonna drop the bar
nuclear500 is offline   Reply With Quote
Old 07-06-2016, 06:10 AM   #65
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Back to civilization, and back to crushin' them weights.

Push day

BP felt very heavy for some reason. Still at 72.5 for 5 reps and my PB is 80 for 5 reps so should be a couple of weeks before I really start struggling, hopefully.

BP: warmups, 5x72.5x4
OHP: 4x45x4
Incline BP: 7x55x3
Incline flye: 12x100, 11x100, 10x100
Lateral raise; 11x30x3
Tricep extension; 12x35x2, 10x35
Overhead extension; 12x40, 11x40x2
rAv is offline   Reply With Quote
Old 07-06-2016, 11:50 PM   #66
00Snitch
Carpal \'Tunnel
 
00Snitch's Avatar
 
Join Date: Sep 2004
Location: Brosbane
Posts: 20,574
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Bro, you're committing a serious bro pas with those log entries.

There are two and only two options...

set x reps x weight (this is what non retards use)

weight x sets x reps (acceptable but retarded)
00Snitch is offline   Reply With Quote
Old 07-06-2016, 11:54 PM   #67
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by 00Snitch View Post
Bro, you're committing a serious bro pas with those log entries.

There are two and only two options...

set x reps x weight (this is what non retards use)

weight x sets x reps (acceptable but retarded)


Lol I was wondering if someone was gonna call me out on that.

Duly broted
rAv is offline   Reply With Quote
Old 07-07-2016, 01:15 AM   #68
Renton555
veteran
 
Join Date: Jun 2012
Posts: 3,325
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

braux pas imo
Renton555 is offline   Reply With Quote
Old 07-07-2016, 02:19 AM   #69
00Snitch
Carpal \'Tunnel
 
00Snitch's Avatar
 
Join Date: Sep 2004
Location: Brosbane
Posts: 20,574
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

I'll allow it.
00Snitch is offline   Reply With Quote
Old 07-07-2016, 05:42 AM   #70
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Pull day

I'v been watching a couple of youtube video's on proper core bracing and breathing during lifting. I've definitely not payed as much attention to that as I probably should have. Anyway I tried incorporating some of that into my lifts today and its obvious I need more practice in that regard. It's not as easy as it sounds/looks. I found it especially hard to keep breathing while braced and almost popped a couple of veins, lol. I do think it helped a bit with tightness already though.

DL; warmups, 4x5x117,5
Pull up; 4x5xBW
Pendlay; 3x7x65
Seated; 3x8x195lbs
Rear delt flye; 2x11x20, 1x10x20
Curlzzz

Bodyweight; 86.7kg
-1 week; 86.1kg
-1 month; 85kg
-3 months; 82,8kg

Pendlays and DL's on video


rAv is offline   Reply With Quote
Old 07-08-2016, 01:37 AM   #71
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Tired of "Do you even lift, brah?" rAv's lifting log.

Legs

I think squats look better, less goodmorning. But, now they are high. One step forward one step back I guess. Going to lower weight a tad and nail down form.



RDL's felt not great. Suspect a bit of form breakdown, will video next time.

Skwat: warmups, 4x5x110
RDL: 3x8x132,5
Split squat: 3x7x100lbs
Leg curl: 3x10x111
Leg press: 3x12x192,5
Calf raise: 3x15x217,5

Had to suit up yesterday and noticed my pants were uncomfortably tight around the thighs where previously they fitted fine, good sign I guess.
rAv is offline   Reply With Quote
Old 07-09-2016, 02:12 AM   #72
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Tired of "Do you even lift, brah?" rAv's lifting log.

Push

BP: warmups, 4x5x75
Press: 4x5x45
Incline: 3x8x55
Fly: 2x12x100, 10x100
Lateral raise: 3x12x30
Lying tricep: 2x12x35, 10x35
Overhead tricep: 3x12x40
rAv is offline   Reply With Quote
Old 07-11-2016, 03:07 AM   #73
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Pull

DL; warmups, 1x5x117,5
Pullup; 2x6, 2x5
Pendlay: 3x8x65
Seated: 3x7x200lbs
Rear delt flye; 3x12x20
Facepull; 3x12x70
Drag curl; 13x25, 2x10x30
Hammer curl; 2x40x12 + 2 dropsets

Decided to drop the volume on DL. Going heavy for 4 sets twice a week probably isn't sustainable so I guess Renton was on to something
As a result the workset felt very easy and the rest of the workout produced better quality as well due to less fatigue. Should be able to progress very nicely for the next months hopefully.

Also worked on activating my lats a bit better and staying tighter through the lift. Comments on form welcome.

rAv is offline   Reply With Quote
Old 07-12-2016, 03:04 AM   #74
rAv
old hand
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 1,882
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Legs

Pretty stoked I found a way to make a barbell fit in that bull**** smith machine. See foto. Happy to be able to do some real squats. Dropped weight a bit to make sure my form was ok. It's not perfect but getting better imo. See vid.



Squat: warmups: 1x5x100, 3x5x105
RDL: 3x8x120
Split squat: 3x8x100lbs
Leg curl; 2x10x111, 1x11x111
Leg press; 3x12x195
Calf raise: 3x14x220

rAv is offline   Reply With Quote
Old 07-12-2016, 06:02 AM   #75
Renton555
veteran
 
Join Date: Jun 2012
Posts: 3,325
Re: Tired of "Do you even lift, brah?" rAv's lifting log.

A+ MacGuyvering
Renton555 is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 03:31 AM.


Powered by vBulletin®
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
Search Engine Optimisation provided by DragonByte SEO v2.0.33 (Pro) - vBulletin Mods & Addons Copyright © 2017 DragonByte Technologies Ltd.
Copyright ę 2008-2010, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online