Forums

ForumsThe Tavern

[REQUESTED] Health and fitness

Thread Locked

Posted Nov 20, '12 at 2:50pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Bent over rows:
185 x 4 - 6

Dumbbell rows:
90 x 4 - 8

Lat rows (cable):
160 - 10
160 x 3 - 8

Lat pulldowns (cable, underhand):
130 - 10
130 x 3 - 8

Face pulls:
100 x 4 - 10

Shrugs:
250 x 5 - 10

 

Posted Nov 21, '12 at 2:56pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Back squats:
280 x 5 - 3

Leg press (quads):
500 x 5 - 15

Leg extensions:
140 x 5 - 10

Hamstring curls:
85 x 5 - 8

Calves (standing)
240 x 3 - 10
200 x 2 - 10

 

Posted Nov 23, '12 at 1:51am

Jblaze101

Jblaze101

461 posts

Max Burnout Reps are
Pushups = 80
Pullups =  40
Situps = 50
Calf raises = 200
max bench press maybe 230 lb

 

Posted Nov 23, '12 at 3:22am

rayoflight3

rayoflight3

435 posts

Pullups =  40

Really? A max of 30+ proper form pull ups is incredibly rare. I think even the guy with the world record for the weighted pull up can only do 36.

 

Posted Nov 23, '12 at 4:27am

Reton8

Reton8

2,669 posts

Moderator

(assumedly hypertrophy, as opposed to hyperplasia)

Whoa! Wait, what? I thought hypertrophy was the increase in size of cells that make up human muscles, while hyperplasia was the increase in quantity or number of cells. Also, I thought that hyperplasia was either not possible for human muscle cells (after puberty) or only in extremely rare cases or with the use of drugs.

Wouldn't higher water content within muscle fibers be more like hypertrophy, if even that? I don't know this stuff enough though. I'm getting confused now haha.

 

Posted Nov 23, '12 at 4:25pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Overhead press:
135 - 5
160 - 1
140 - 5
140 - 2
****ed up on this today. I was hoping to get passed 165 (did it for 1 rep two weeks ago) but I couldn't. 160 was hard as hell to get up, so I dropped the weight. On the last set it felt easy, but as I was bringing it down on the second rep I ran out of gas. Guess I should take it easy and stay within a weight range I can get 3-5 reps in.

Dumbbell shoulder press:
55 x 2 - 10
55 x 2 - 8

Dips:
Bodyweight (250) x 5 - 5
I'm getting better at these and I'm starting to love them. They give me an amazing feeling in my triceps, but on chest day I'll lean forward more to target the chest, and Friday will be upright for triceps.

Front raises:
25 x 3 - 10

Lateral raises:
25 x 3 - 8

Face pulls:
100 x 4 - 10

Skullcrushers (seated):
80 x 3 - 12

 

Posted Nov 24, '12 at 4:42pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Deadlifts:
250 - 5
280 - 3
315 - 1
385 x 2 - 1
315 - 3
Could've gotten at least 5 reps on that last set, but my left foot started hurting.

Barbell curls:
80 x 3 - 10

Dumbbell curls:
35 x 2 - 10
30 - 10

Concentration curls:
20 x 3 - 10

Leg press (hamstrings):
500 - 15
600 - 12
700 x 2 - 10

Hamstring curls (lying):
95 - 8
95 x 2 - 6
85 - 8

Calves (standing):
240 x 2 - 10
240 x 2 - 8

 

Posted Nov 26, '12 at 2:35pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Incline dumbbell press:
70 - 10
80 x 3 - 8

Flat dumbbell press:
80 - 6
80 x 3 - 5

Chest dips:
BW - 6
BW x 3 - 5
BW - 4

Incline dumbbell flyes:
35 x 4 - 10

Flat dumbbell flyes:
35 x 4 - 10

Seated skullcrushers:
85 - 12
85 x 2 - 10

 

Posted Nov 27, '12 at 2:56pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Bent over rows:
190 x 4 - 5

Dumbbell rows:
100 x 4 - 5
Highest dumbbells in the gym, once I'm able to get a few sets of 8-10 I'll replace this exercise with one arm barbell rows.

Lat rows (cable):
160 x 4 - 10

Lat pulldowns (cable, underhand):
130 x 4 - 8

Shrugs:
250 - 10
280 - 10
300 - 10
320 x 2 - 10

Face pulls:
110 - 10
120 - 10
130 x 2 - 10

 

Posted Nov 28, '12 at 6:29pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

It's that time of year again; be sure to bundle up so your body is nice and warm. You don't want your joints to be cold while training.

Back squats:
280 x 5 - 3
I'll aim for 5 reps each set next week, I definitely felt like I could've done that today. Then the week after that I'll increase the weight to 290.

Leg press (quads):
500 - 15
600 - 12
700 - 10
750 - 10
800 - 8

Leg extensions:
160 - 10
180 - 10
200 - 10
220 x 2 - 8

Hamstring curls:
95 x 4 - 6
85 - 6

Calves (standing):
260 x 5 - 8