I wanna get stronger.

[Tom (Rendition)]

Can someone explain what pyramidding is/how it works?

Assuming I'm doing it right.

Let's say your 1 rep max with deadlift is 130kg, your deadlift pyramid may look a bit like this:

12 reps x 100kg

10 x 105kg

8 x 110kg

6 x 115kg

I've only just started doing them, and I think I'm only going to do them on compounds.  They are quite good for pushing yourself to your limit without shattering yourself (like doing 10*3/4*110kg) with deadlift would.

[Reevesy]

tom u've altered ur profile to it shows you as hidden lol

Tin_Tin, Adam|Spakka (+ 1 Hidden) and 0 Guests are viewing this topic.

also, im doing chest tomorrow and shall be using dumbbells for the first time for a while.. should be fun

[Tom (Rendition)]

tom u've altered ur profile to it shows you as hidden lol

Tin_Tin, Adam|Spakka (+ 1 Hidden) and 0 Guests are viewing this topic.

also, im doing chest tomorrow and shall be using dumbbells for the first time for a while.. should be fun

Lol, oh yeh, sorted now.

Your arms are gonna wobble like a pair of saggy tits. GL.

[Steroids]

Can someone explain what pyramidding is/how it works?

Assuming I'm doing it right.

Let's say your 1 rep max with deadlift is 130kg, your deadlift pyramid may look a bit like this:

12 reps x 100kg

10 x 105kg

8 x 110kg

6 x 115kg

I've only just started doing them, and I think I'm only going to do them on compounds.  They are quite good for pushing yourself to your limit without shattering yourself (like doing 10*3/4*110kg) with deadlift would.

u go back down too if pyramiding lol.

[Tom (Rendition)]

Havn't beat eating enough. 

Chest + Triceps

Dumbell bench

28*10

28*10

28*6 Confused.

Incline dumbell bench

24*8

22*6

22*6  I think I had the bench on a steeper setting than last week which is why I found it harder.

Flys

22*8

22*8

22*8 Perhaps should let my arms lower a bit wider for extra strain.  I'lla im for that + 10 next week.

Dips

BW+6kg*8

BW+6kg*7

BW+6kg*8 I took my shoes off, they were knocking on the step giving me more resistance.  Still dissapointing.

Upright tricep rope pull: (the machine doesn't have a weight measurement)

9*6

8*8

8*6

Skull crusher:

30kg*8

gym closed, couldnt finish skull crushers

Bad time to start my log really, the last couple of weeks its just been me struggling with gains and bitching about it.  Gonna work on my diet alot, hopefully that will help.

Yes Mr steroids.

[Steroids]

ur flys seem unrealistic. check the form. :)

[Tom (Rendition)]

ur flys seem unrealistic. check the form. :)

[/quote

Yeh was noticing that they had pretty much turned into presses.  I may go down to 20 next week and lower them a little bit further.

[Reevesy]

tom if u can fly the same as u can press ur doin it wrong lol

[Tom (Rendition)]

tom if u can fly the same as u can press ur doin it wrong lol

Hmmm, I know I should be going further.  But I'm dropping my elbows down to right angle to me and then lowering a further 10 percent at the elbow.  I'll aim for 30 percent next time.

[Tom (Rendition)]

Been busy so I havn't been to the gym in a few days.

I ran to the gym as my bike wasn't available.  3-4 miles at a guesstimate.

Back

Deadlift:

95kg*12

100kg*10

110kg*8 At this point my girlfriend calls me asking to see me, I say I'll be home in 45 minutes.  So i dip the last set.  First 3 sets were ok, but I'm going to have to buy gloves, the grip in my left hand is giving me big troubles with DL.

The rest of the workout is less than ideal.  10 seconds rest between sets

Wide grip pull up:

BW+2kg*11

BW+2kg*6 (10 seconds rest isnt enough)

BW+2kg*4

Pull back machine (no weight measurement provided)

10*12

10*10

10*12 Some fat bitch hopped on the machine whilst I went to get a drink, allowed me a bit of recovery time.  Found this alot easier then last week.

Ran home.

I felt good during this workout, shame It was cut short/rushed.

[Reevesy]

gloves r shit, do over-under grip or buy chalk.

[Tom (Rendition)]

gloves r shit, do over-under grip or buy chalk.

Would my under grip me on the hand i struggle more on?

[Reevesy]

gloves r shit, do over-under grip or buy chalk.

Would my under grip me on the hand i struggle more on?

lol no, just grip it over under the way its comfortable.. is much better

[Tom (Rendition)]

Yesterday Chest and tri's

Bench

28kg*10

28kg*10

28kg*7  aww

I think I'm going to pyramid up to 30 next week.

Incline bench

26kg*8

24kg*8

24kg*7

Flys:

20kg*10

20kg*10

20kg*10 nice and deep

Dips

BW+6kg*11

BW+6kg*9

BW+6kg*7

Upright tricep rope pull

Res 9*8 I pull my left tricep on rep 8, I probably should have just quit then, but I was stupid and finished set

Res 8*8

Res 8*7

quit cos my left tricep was hurting.

[Tom (Rendition)]

This morning legs

Squat (don't mock me)

60kg*12

65kg*10

70kg*8

75kg*6 Not too hard, will move up to 80kg next week.

Calf press

Res 13*12

Res 13*12

Res 13*12

Res 13*12

Leg extension

Res 10*10

Res 11*10

Res 11*10

Res 10*10

Had to go to work.   May do shoulders tomorrow if my triceps have recovered.

Edit: or maybe I will swim

[Reevesy]

the fuck. u did 13 sets of 12? 4 times over? i dont even understand.

[Steroids]

follow a pre-made routine lol. ur workout is a mess.

[Tom (Rendition)]

Yeh, it's calf dips. It's weird.  I feel th eburn massively at the time, but can recover really quickly.

Why is it a mess lol. 

[Tom (Rendition)]

Saturdays shoulders

Wide grip pull up:

BW+2kg*12

BW+2kg*10

BW+2kg*8

DB seated military press:

22kg*7

20kg*8

20kg*8  Hmmm, no real gain from last week?

Lat Raise

9kg*12

9kg*12

9kg*11 Couldn't force a proper last one our =(, I'll go up to 10kg next week.

Military Press

40kg*8

40kg*8

40kg*8

[Reevesy]

pullups???????

[Tom (Rendition)]

Today back and biceps

Deadlift

12*90kg

10*100kg

8*110kg

6*120kg  Over under grip works well for me.

Wide grip pull up:

BW+4kg*11

BW+4kg*9

BW+4kg*7

Seated pull back machine.  On 11/16 weight (whatever that is?)

*8

*8

*8

Chinup:

BW+8kg*8

BW+8kg*8

BW+8kg*7  Didn't like doing this exericse at all, my feet kept knocking on the machine,  and the db kept slipping in my legs.  Kinda felt like a waste of time anyways.

One arm db row (each arm seperately):

30kg*10 I picked a callous off my left hand yesterday, and it was giving me problems so I didnt finish routine.  Oh and 30kg was the heaviest db lol.

Tom hates biceps.

Barbell curl

25kg*10

25kg*8

25kg*8

[Tom (Rendition)]

Yeh, I feel pullups in my shoulders as much as my back :s

[Smush]

Yeh, I feel pullups in my shoulders as much as my back :s

You're doing it wrong then, you should feel it most in your lats.

[Steroids]

na lol i doubt u actually feel it in ur lats.... even though ur right thats the main focus of the exercise.

most people feel it most in bi's.

[Tris]

Yeah my callouses have been giving me a hard time lately with the free weight stuff.