Florian Kellersmann Posted June 4, 2007 Share Posted June 4, 2007 You should start certifying on the Mashmonster Grippers, Sam. They are good steps on your way to the #4! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 4, 2007 Author Share Posted June 4, 2007 (edited) Thanks Florian, i might certify on them in the future. I have closed MM1 and MM2 replicas with both hands already, not sure if i could get the MM3 though that gripper has stopped a lot of strong guys! Cert wise at the moment my main focus is to get the GM2-GM5 done aswell as become a captain of crush! tonight's grippers - for caffeine tonight i ground down some caffeine pills and dissolved them in a bottle of coke they seemed to work faster and give a better hit if dissolved lol!!! LH - RB240 x 1,1,1 TNS MM1 x 1,1 TNS BBE x 1 06 #3 x 1,1,1,1 RH - RB240 x 8 x1 TNS MM1x2x1 filed #2 x 10x1 TNS wrist curls - 50kgx10x3 injured wrist is feeling better. Edited June 4, 2007 by CoC#3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 4, 2007 Share Posted June 4, 2007 Err didn't we have a chat about cutting back on the caffeine? Here's what I do. One stong black coffee (2 teaspoons Nescafe 3 sugars) before every training session. On my one hand lift days (when training and then not always) and on the leg press, bench and pullover days as well as competitions I used 1 x 5mg eph tablet (again not always). With most sessions just short enough so that the coffee kick lasts throughout plus mental focus and drive from my inate nature I do ok. The amount of caffeine in your case is at least on par with 2-3 x 5mg eph tabs and it's for every session. Like guys given the strongest antibiotics you have nowhere up you can go and ergo as regular use will negate the 'kick' you'll use more (and you use plenty as it is) but not feel the difference. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 4, 2007 Author Share Posted June 4, 2007 I actually cut back a fair bit, this was a one off, hence the mention. Saying that, it did work because the closes on my #3 and the BBE felt better than usual. I normally drink 4 teaspoons of a strong coffee with 2 sugars before sessions. If i vary my caffeine source, i find that i can keep it working pretty well. For example if i do a few months of just coffee and then i start red bulls again instead the kick will be huge. 1 pack of caffeine pills from superdrug has lasted me over a month - and half of those were taken on competition day. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 5, 2007 Share Posted June 5, 2007 Better - good lad. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 5, 2007 Author Share Posted June 5, 2007 (edited) Cheers Mob. today's grippers - LH no set RB240x3 MM1x3x1 #3x5x1 very easy tonight BBEx1 #4x0 (1/4''-3/8'' miss) then forced closed and neg. Real hard wide, stiff RB240x1 (borrowing this from Will, this gripper is a fair bit harder than a #3 but isn't too bad at the close, it seems to have loads of 'sticking' points throughout the sweep which make it hard) #3x1 overcrush no sets filed #2 RH no set RB240x4 MM1x1 #3x1 fairly easy BBEx0 (crap set+pinky skin started tearing so i stopped) no sets filed #2 loads of closes I need that BBSE for the LH. Edited June 5, 2007 by CoC#3 Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 6, 2007 Author Share Posted June 6, 2007 Did loads today, played with some steel Pete sent me (thanks mate), a bit of thick bar and a few #3 closes on video. I bent the 1/4''x6'' CRS and couldn't kink the grade 5. I don't know what sort of leather to use for wrapping so i just used a towel. Can anyone give me some help here? Quote Link to comment Share on other sites More sharing options...
Andy Posted June 6, 2007 Share Posted June 6, 2007 Did loads today, played with some steel Pete sent me (thanks mate), a bit of thick bar and a few #3 closes on video.I bent the 1/4''x6'' CRS and couldn't kink the grade 5. I don't know what sort of leather to use for wrapping so i just used a towel. Can anyone give me some help here? Talk to David Horne. The wraps he sells for his Wrist Developer would probably be ideal. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 7, 2007 Author Share Posted June 7, 2007 Thanks Andy. i checked out David's shop i think i'm going to buy the wraps when i get some cash! today's sesh was good rh - warmups, mm1x2, BBEx0x3 (2-3mm off), mm1x1, rb240 no sets, filed #2 no sets lh - warmups, mm1x1, #3x4x1, BBEx6x1, BBEx3(pr) chest crushing - BBWC as far as i can for a few sets of 5. hammer curls - 25kg thick bells x 10 x 2 light levering and wrist curls - big improvements in the left wrist! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 8, 2007 Author Share Posted June 8, 2007 today's stuff - bit too hot for my liking was atleast 28degrees in the house for this session LH - RB240x1 #3x2x1 BBEx4x1 #3.5 miss (3mm) #4 miss (aweful attempt, probably about 10mm off) #3xovercrush #3 no set attempt - no go the spread on my #3 is too wide. I am not very good at no setting anything more than 2.75'' wide. RH - RB240x1 MM1x10 clicks and an overcrush BBE 3mm BBE 3mm BBE 1mm this one was very very close MM1x1 no sets filed #2 rolling thunder - warmups 90kgx1 easily with each hand 95kg x very close x 3 (pr for height) 80kgx1 80kgx1 thumbless 85kgxhalf way up thumbless 65kgx5, 70kgx5, 75kgx5 thumbless one hand barbell finger rolls 60kgx3 lh and rh 60kgx10x3 with both hands Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 great sesh tonight still hot though... hammer curls - full rom, 60mm handled db - 15kgx10 25kgx10 35kgx5 45kgx2 55kgx2x1 LH (pr) 55kgx2x0 RH, close with the RH. 35kgx3x2 25kgx3 thumbless concentration curls - full rom, 60mm handled db 25kgx6 25kgx6 table top curls - 25kgx3 elbows hurt on these but weight is easy thumbless rolling thunder - 80kg BH 85kgx1 LH, 85kgx0 RH 65kgx10 BH thumbless 60mm db - 55kgx3 BH axle rows - 52kgx10x2 Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 that is a good session, those hammer curls are huge Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 cheers mate. I've always liked hammer curls, when i was bodybuilding they were my favourite exercise for the biceps! I want to get 21'' arms this year so i guess i'd better start doing the heavy arm work again! Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 21s, where you do a superset of the lower part of the curl, followed by the upper, then full ROM, usually give me a really good pump. Also as many as you can on a heavy weight, so you can do around ten, then superset with half the weight until failure, so have two bars set up and dont have a break. And supersetting hammers and alternates. Expect you know or have used all of them, but they work best for me. Good luck with 21" inch arms, thats huge. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 (edited) Tried those methods a few years back, they tend to shock the muscle but they lose effectiveness real quick as you get used to them. Supersets of bis and tris have given me some very good gains in the past though. You ever tried this? My arms, these days, are growing pretty well off simple stuff, using heavy weights. I've had them at 20'' before (last summer) but that was with more fat than the 19''s i have now. Edited June 9, 2007 by CoC#3 Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 yea i have, its about time i did them again, it has been awhile. Another one we used to do at the gym, that just used to tire the out was pyramiding the weights, using the low pulley of a cable cross over, picking a low weight doing 1 rep of that then 2 reps of the one above, till you cant do anymore, then work back down. dont think its that good for muscle growth, but it kills. the main thing for growth, your right, is simple low reps high weights Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 (edited) Cables make a change now and again, i actually rate them pretty highly because they are offset therefore the resistance is constant meaning no sticking point. I'd use them more often if i had regular access to a gym. Cable curls with the rolling thunder handle are fun aswell, and it's a great foream and bicep exericse. Pushdowns are generally underrated as a tricep exercise but i have had more growth off these than i have off any other tricep movement. Edited June 9, 2007 by CoC#3 Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 push downs, especially with a rope a rope are awesome for tricep growth, waiting to buya power rack with high and low pulleys, as i think skull crushers and kick backs arent as effective in my experience, My best work out for tris is just push downs and skull crushers Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 I've never rated kickbacks much either, i generally don't get on with exercises where you can't handle heavy weight. Skullcrushers are ok, some of the top benchers use these for tricep accessory work and can move weights around 250-300lbs (i think Anthony Clark - RIP - use 400lbs for them). Floor press is an under used movement for the triceps but generally those who can move a lot of weight like that have huge arms. I am going to start doing these again. Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 think my top skull crush is a measly 100lbs, not really tried floor press, might do when i save up for a power rack, bit suspect otherwise as i generally train on my own now. Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 think my top skull crush is a measly 100lbs, not really tried floor press, might do when i save up for a power rack, bit suspect otherwise as i generally train on my own now. Floor press is actually easy to bail out of on your own, i've done it many times. Chuck it towards your neck/upper chest and you'll have plenty of room to roll out because the plates will hit the floor. If you are using 20kg plates it'll clear you by a fair bit. I've had to do this many times lol. Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 not so easy, house is on a hill, so its three stories, but from the side the garage is on it looks like two, so the garage is really on the first floor and the lounge is underneath. but thanks anyway Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 ah that's a bit of an arse, nothing's ideal though i suppose, i don't even have a garage so i just train in the backyard and keep my stuff in a shed. I am looking into hiring out a few garages though to get a better training set up. Quote Link to comment Share on other sites More sharing options...
egg_uk Posted June 9, 2007 Share Posted June 9, 2007 generally they arent too much 40-60 quid a month, go in with a couple of friends, its better to have all you stuff set out and you can train at any time or weather. And it helps me to train more often as its all there, i know i wont have to wait to use any stuff and i dont have to travel anywhere, helps me to be less lazy, as does keeping a journal Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted June 9, 2007 Author Share Posted June 9, 2007 generally they arent too much 40-60 quid a month, go in with a couple of friends, its better to have all you stuff set out and you can train at any time or weather. And it helps me to train more often as its all there, i know i wont have to wait to use any stuff and i dont have to travel anywhere, helps me to be less lazy, as does keeping a journal Some local ones have been hired out to builders for 10p, yep, just 10p a week. I was a year or so too late on these, they would have been 1 minute walk from the house aswell No one round here is into the sort of training i am doing - they all hang round the leisure centre gym with their expensive tracksuits and imaginary lats those little bitches... Quote Link to comment Share on other sites More sharing options...
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