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  1. #11
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Jimmy0 View Post
    Machine flyes - swapped the dumbbell flyes for the machine this week and cranked out 3 sets. Was quite tough and I am certain my form was poor in quite a few of the reps in that I was moving forward in the seat.
    Why did you change them out?

    Tricep pulldowns - lowered the weight from last week like I said, and really worked on the form, and I could certainly feel it as afterwards my triceps were on fire!
    Are you using a rope of the v-bar?
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  2. #12
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    Quote Originally Posted by Deviation View Post
    Why did you change them out?
    Well the plan is actually to do both dumbbell and machine flyes in the same day, but due to being time constraint we usually don't have time to do both as well as everything else! So we decided after missing the machine last week and doing dumbbells, we would swap them around this time.

    Quote Originally Posted by Deviation View Post
    Are you using a rope of the v-bar?
    Actually neither, just a straight bar... are there benefits/differences to these?

  3. #13
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    Tuesday 20/3/12 - Workout 2 - Back / Bicep

    Pull ups - 2, 1, 1
    Lat pulldowns - 35 x 10, 41 x 10, 48 x 8, 55 x 6
    Bicep curls - 12 x 10, 12 x 8, 14 x 5
    One arm rows - 18 x 10, 20 x 8, 22 x 8,
    Machine rows - 35 x 8, 41 x 8, 48 x 5
    Upright barbell rows - 25 x 8, 25 x 6, 25 x 6

    Pull ups - managed the same amount as last week here, still a massive struggle.

    Lat pulldowns - Felt solid at this weight after it being the 3rd week in a row, will up it next week.

    Bicep curls - Just missed the last rep on the final set, but overall the first two sets I was able to blast through much quicker. Will stick to 12, 12, 14 next week once more before upping it to 12, 14, 14.

    One arm rows - Lowered the weight slightly to work on my form, to make it purely a stable movement with the arm up and down, none of this body jerking going on. Managed to do it so will up the weight to 20, 22, 24 next week.

    Machine rows - Quite a struggle on the last set to keep proper form whilst also doing a full extension pulling all the way to the body. Will probably up next week just to push myself.

    Upright barbell rows - Did 25kgs this week, still not totally sure about these. They certainly do hit my shoulders a lot, however I am not sure if I feel comfortable with how much my wrist is bending whilst doing them. Anyone else have these in their workout who could share some form tips?

    Overall I feel it was a good workout, I felt completely shattered afterwards. Looking forward to no gym tomorrow and then hitting the 90kg squats on Thursday!

  4. #14
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Jimmy0 View Post
    Actually neither, just a straight bar... are there benefits/differences to these?
    Yes. Use the rope attachment next time. At the bottom of the movement, twist your wrists out.
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  5. #15
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    Also a little more info about the 'pull ups' we are doing...

    We use the grips on the hammersmith power rack, more specifically the ones I have highlighted in red below:



    This is done with palms facing inwards.

    Are there any other grips on those combination of available ones that would perhaps make pullups/chinups/whatever you call them slightly easier? Sort of a beginners pullup if you would... ?

  6. #16
    I Am JEFIT Legend Deviation's Avatar
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    A wider grip might help. Otherwise, just keep doing as many as you can. I started out with only managing 4. Now I can knock out a few sets of 25.
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  7. #17
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    Quote Originally Posted by Deviation View Post
    Yes. Use the rope attachment next time. At the bottom of the movement, twist your wrists out.
    I will try that next time! I take it I am in for a harder time? :P

    Quote Originally Posted by Deviation View Post
    A wider grip might help. Otherwise, just keep doing as many as you can. I started out with only managing 4. Now I can knock out a few sets of 25.
    I'll see if a wider grip helps next week, if not I will just keep doing them every week and hopefully begin to see some slight progression!


    Thanks for the help Deviation!

  8. #18
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    Thursday 22/2/12 - Squat / Bench / Rows

    Squat - 90kgs - 5,5,5,5,5
    Bench - 55kgs - 5,5,5,5,4
    Rows - 45kgs - 5,5,5,5,5

    Squats - Wow this felt heavy, so close to failing on a few reps but managed to squeeze them out in the end, albeit very slowly! Onto 92.5kgs next week, I am nearing into that 100kgs target I would like to hit!

    Bench - Felt my left shoulder going weak again after the third set, and my mate said that I was lowering the bar all the way to my chest, so instead I kept it a little above my chest, but enough to have my arms go parallel to my chest and this seemed to help! Just about failed the last rep however, my right arm just did not want to lock out! Was about 90% of the way there and that last 10% was beyond me unfortunately. Will repeat this weight next week.

    Rows - Starting to feel a little heavy but still solid. Upping the weight next week.

    Overall I am disappointed that I didn't get the bench, but these things happen and I am determined to smash it next week!

  9. #19
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    Here is last Fridays workout:

    Friday 23/3/12 - Squats / Press / Deadlift

    Squat - 55kgs - 5, 5, 5, 5, 10
    Press - 42.5kgs - 5, 5, 5, 5, 5
    Deadlft - 115kgs - 5

    Squats were light, I just went very slowly and worked on squatting deep and with good form.

    Press - failed this weight last week and just managed it this week, which I am very happy about! Very nearly failed on the last rep but just managed to squeeze it out.

    Deadlift - Nearly failed on the last rep due to losing my grip, just about managed to get it all the way up before dropping it. Will probably repeat this weight next week.


    Monday 26/3/12 - N/A

    Did not make it to the gym today.

  10. #20
    I Am JEFIT Legend Deviation's Avatar
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    Get some chalk or Liquid Grip for your deadlift. Are you using a regular overhand grip or mixed?
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