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UH oH, Basic favorite exercise Thread!?

FrostyMcFailure

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Aug 17, 2004
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SO the titles pretty self explanatory, if anyone wants to add a muscle or fav exercise go 4 it.


BICEPS: Preacher curls & hammer curls and close grip pull ups of course

Triceps: Dips and the other 2 i had in mind i forgot the name too.

Lats: Behind the neck wide grip pull ups to build width, close grip for thickness

PecTORALS: Inclined DUMB BELL bench press, i hate bar bells for unstated reasons. BUtterflys dumb bells better for mass i feel but metal machines i find preform very isolated movements & dont really work the stabilizing muscles as well. & military press for extra skillz.

Deltoids: ARNOLD PRESS!! And those things that hit your rear deltoids that give your shoulders the curve where u lean stomach first on a bench and kinda grab the dumb bells and bring them behind you much like a reverse butterfly.

Im kind of blank minded at the moment so do add on.
 
dead lifts and deeeep squats are my 2 fav lifts. probably why i have stretch marks on my fuckin upper thighs now too lol.

i ono, i basically just stick with compound movements, maybe when im getting toward my natural limits ill try some of the isolation stuff, but for now i stick too flat/decline bench, rows/pull downs, standing overhead press, deads, and squats.
 
in no particular order,
squat (my favorite soreness exercise :) )
deadlift (favorite exercise based on raw feeling of the move)
bench press (favorite exercise based a more technical lift)
pullups (great move, don't really like performing it a whole lot tho)
 
once I started pulling in the 500s it just became a total rush.. i basically look forward to back day all week now
 
FrostyMcFailure said:
whats so amazing about deads everyone? I hit those up a decent amount but still
For me it's the feeling of deadlift day - the actual training and the ~1-2hr buzz/high from training is always best on deadlift day, couldn't tell ya why tho!
 
iight bingalpaws, iv been smokin too much lately and i needa cut down & i find working out helps mad to reduce stress, ill give dead lift day a try sometime in the next 7days, ill report back.
 
FrostyMcFailure said:
iight bingalpaws, iv been smokin too much lately and i needa cut down & i find working out helps mad to reduce stress, ill give dead lift day a try sometime in the next 7days, ill report back.
have you learned proper form before? Let me know if you want me to link some form videos ;)
 
Do you guys think the romanian deadlift is any less effective, because i do it in place of the traditional deadlift (its easier to control for me, but i suppose that is not a good reason)...

I think the lying dumbell tricep extension is an underrated exercise (on my dads old 1960's weider posters i think they call it french press), possibly better than the skullcrusher, but im sure no one would agree with that...
 
if I'm recalling correctly the romanian version = sumo? If so, it's not less effective than conventional, it's just different muscle recruitment emphasis.
 
Not sure what sumo refers to, but essentially i am using an overhand grip with both hands. If I may ask, how much weight to do you guys use (in regards to the deadlift), and for how many repetitions? I would imagine that not all you guys are using 500lbs like aanallein, otherwise i am feeling pretty weak...
 
There are 4 main types of deadlifts:

Deadlift: Bar and weight START on the floor. Your hands and feet are about shoulder width apart, you SQUAT down, grip the bar, and pull it with your entire posterior chain into the lock position, then set it back down on the ground slowly and repeat.

Sumo Deadlift: Same as above but your feet are very wide. Involves the hamstrings much more and you don't have to lift as far.

Stiff Leg Deadlift SLDL: The weight starts on a rack about waist high. Hands and feet are about shoulder width apart and you pick up the weight, then lower it down to your toes. You are keeping your legs stiff while going down and then back up, trying to get a good contraction in your Hamstrings, Glutes, and lower back.

Romanian Deadlift: same as above but you have a slight bend in your knees. You are still moving the weight primarily with your hamstrings, glutes, and lower back though.


I do different weights with the different form.
For Traditional Deadlift I pull 545 (almost 555).
Sumo I can pull in the mid 400s but only do it for reps.
SLDL/Romanian I can do in the low 400s but generally only go up to the mid 300s.
 
aha, so romanian's kinda the middle of an sldl and a 'standard'.

For weights/reps, this is what I did last deadlift day (this is all sumo stance, no straps/chalk, double overhand grip, and yes my #'s are still being built back up :) ):
135 X 7
185 X 5
205 X 3
230 X 3
255 X 2
285 X 2
310 X 2
 
(that's weighing @ ~155ish I believe, I haven't touched a scale in weeks due to pneumonia killing my apetite and a fear of the scale due to that! Also I typically try to end on a heavier single but don't have more weight than 310 with the bar, if I did the end would've been more like:
255 X 2
285 X 1
310 X 1
330 X 1
or something like that.
 
Wow 155lbs is pretty lean, your bf% must be in the mid single digits (unless your 4'10", which i doubt)...
 
hah no, not that short, but on the shorter side of normal :). Bodyfat's probably around 8%ish now (which is about the highest it's ever been, I don't really put on much fat even during dirty bulks lol).
 
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