In Australia we have a great phrase for working beyond what is normal and sufficient. It goes like this: "It's like trying to flog a dead horse". It can also be called "The Law of Diminishing Returns".
It's a point where any further activity will only produce less and less gains the longer the activity is still engaged in.
Unless, of course, you take a break and get sufficient rest.
I would not be too far wrong if I suggested that most keen bodybuilders train far too long and hard. Actually, by backing off a notch or two, their gains would be far more and their injuries far less.
It is a normal human trait to want to see quick gains and fast progress, not only in bodybuilding, but in most areas of our lives. I would like you to consider the term "more is less". There is a point in anyone's training, that to go beyond it, to do more, will only invoke The Law of Diminishing Returns where your progress declines rapidly.
You can push yourself to the point of injury - and therefore nil, or reverse, progress. Plain and simple, it's called overtraining, and can lead to taxed and painful joints, weakened immune system, fatigue and reduced or nil muscular growth. I'm sure it has caused many aspirants to throw in the towel and to give away promising futures.
Muscles only grow during rest. Your recovery time is just as important as your workouts and you should therefore give it similar attention. It is just as important.
To remain injury free in bodybuilding, always combine your workout schedule with sufficient rest, sleep, and excellent nutrition to reap the greatest gains possible for you.
Chest and back workout.
Bench Press.
25.0 kg (55.1 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 8 reps (12)
40.0 kg (88.2 lb) x 4 reps (9)
42.5 kg (93.7 lb) x 2 reps (6)
T Bar Row.
45.0 kg (99.2 lb) x 15 reps (20)
57.5 kg (126.8 lb) x 5 reps (12)
62.5 kg (137.8 lb) x 3 reps (9)
70.0 kg (154.3 lb) x 2 reps (6)
Next time: biceps and triceps.
Showing posts with label bench press. Show all posts
Showing posts with label bench press. Show all posts
Thursday, April 9, 2009
Thursday, March 19, 2009
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Chest workout.Bench Press.
27.5 kg (60.6 lb) x 18 reps (20)
32.5 kg (71.7 lb) x 13 reps (15)
42.5 kg (93.7 lb) x 7 reps (12)
45.0 kg (99.2 lb) x 5 reps (10)
42.5 kg (93.7 lb) x 6 reps (8)
42.5 kg (93.7 lb) x 6 reps (6) *
42.5 kg (93.7 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 13 reps (20)
Next time: Shoulders.
Friday, March 6, 2009
Healthy snack foods - cottage cheese
Cottage cheese is protein rich, high in calcium, a good source of several minerals, while being low in fat and carbohydrates.
While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.
For the full nutritional breakdown of low fat cottage cheese click here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2
As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.
As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.
All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!
Chest workout.
Bench Press.
27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)
Next time - shoulders.
While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.
For the full nutritional breakdown of low fat cottage cheese click here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2
As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.
As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.
All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!
Chest workout.
Bench Press.
27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)
Next time - shoulders.
Monday, February 9, 2009
Healthy snack foods - intro part 2
With any form of eating it is important to develop a healthy MENTAL attitude to the food being consumed. This includes not only the consumption of snack food, but also, your main meals as well.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
Tuesday, January 20, 2009
Identify Your Goal.
This requires a lot of introspection and imagination.
It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).
If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is where you need to be.
Just wanna look good at the beach in your swimmers? Moderate weights, moderate reps for you.
Here's a good method. Buy some bodybuilding and/or health mags and check out all the bodies. Keep looking 'till a certain body style keeps grabbing your attention. Cut them out. Paste the pictures in a book or on a wall where you can see them every day - especially during workouts.
Another idea to consider is to cut the head off of the photo people and replace it with your head shot.
Happy with what you see? OK, that's your goal.
One last thing - beware of your body type - this will certainly have an influence on what you can do, or maybe can't do with YOUR body.
More on body types next time.
Chest Workout.
Bench Press.
40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
50.0 kg (110.2 lb) x 8 reps (8)
55.0 kg (121.3 lb) x 7 reps (7)
60.0 kg (132.3 lb) x 6 reps (6) *
65.0 kg (143.3 lb) x 5 reps (5) *
70.0 kg (154.3 lb) x 4 reps (4) *
42.5 kg (93.7 lb) x 11 reps (16)
30.0 kg (66.1 lb) x 15 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 16 reps (20)
22.5 kg (49.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 15 reps (20)
Next time - shoulders.
It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).
If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is where you need to be.
Just wanna look good at the beach in your swimmers? Moderate weights, moderate reps for you.
Here's a good method. Buy some bodybuilding and/or health mags and check out all the bodies. Keep looking 'till a certain body style keeps grabbing your attention. Cut them out. Paste the pictures in a book or on a wall where you can see them every day - especially during workouts.
Another idea to consider is to cut the head off of the photo people and replace it with your head shot.
Happy with what you see? OK, that's your goal.
One last thing - beware of your body type - this will certainly have an influence on what you can do, or maybe can't do with YOUR body.
More on body types next time.
Chest Workout.
Bench Press.
40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
50.0 kg (110.2 lb) x 8 reps (8)
55.0 kg (121.3 lb) x 7 reps (7)
60.0 kg (132.3 lb) x 6 reps (6) *
65.0 kg (143.3 lb) x 5 reps (5) *
70.0 kg (154.3 lb) x 4 reps (4) *
42.5 kg (93.7 lb) x 11 reps (16)
30.0 kg (66.1 lb) x 15 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 16 reps (20)
22.5 kg (49.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 15 reps (20)
Next time - shoulders.
Tuesday, September 23, 2008
Chest Workout 0002
The grip you use on any exercise should have more to do with joint comfort than anything else. I appreciate that you have been told all about narrow grip verses wide grip, but at the end of the day if a narrow grip is causing you considerable pain in your elbows, it's just not worth going on with it. Ditto with any other grip width.
I suggest that you spend some time experimenting with different grip widths to find which one is truly comfortable for you to use for your entire life of bodybuilding. If it works for you then it is for you. All our bodies differ to some degree and that is what makes us all so interesting. Be prepared to be unique - because you are! Celebrate that.
Bench Press
47.5 kg (104.7 lb) x 14 reps (16)
52.5 kg (115.7 lb) x 10 reps (12)
60.0 kg (132.3 lb) x 8 reps (8) *
67.5 kg (148.8 lb) x 3 reps (4)
55.0 kg (121.3 lb) x 8 reps (10)
40.0 kg (88.2 lb) x 16 reps (16) *
Leg Extension
27.5 kg (60.6 lb) x 22 reps (20) *
25.0 kg (55.1 lb) x 21 reps (20) *
"Only those who have the patience to do simple things perfectly will aquire the skill to do difficult things easily." - Johann Christoph Friedrich Von Schiller
Next time - shoulders.
I suggest that you spend some time experimenting with different grip widths to find which one is truly comfortable for you to use for your entire life of bodybuilding. If it works for you then it is for you. All our bodies differ to some degree and that is what makes us all so interesting. Be prepared to be unique - because you are! Celebrate that.
Bench Press
47.5 kg (104.7 lb) x 14 reps (16)
52.5 kg (115.7 lb) x 10 reps (12)
60.0 kg (132.3 lb) x 8 reps (8) *
67.5 kg (148.8 lb) x 3 reps (4)
55.0 kg (121.3 lb) x 8 reps (10)
40.0 kg (88.2 lb) x 16 reps (16) *
Leg Extension
27.5 kg (60.6 lb) x 22 reps (20) *
25.0 kg (55.1 lb) x 21 reps (20) *
"Only those who have the patience to do simple things perfectly will aquire the skill to do difficult things easily." - Johann Christoph Friedrich Von Schiller
Next time - shoulders.
Wednesday, September 10, 2008
Chest workout 0001
All I do is the bench press for chest. Why not cut to the main chase and stick with it. Make sure you always lower the bar gently ALL the way down to your chest so that the bar just touches it but never rests on it.
Bench press
47.5 kg (104.7 lb) x 12 reps (16)
52.5 kg (115.7 lb) x 9 reps (12)
60.0 kg (132.3 lb) x 6 reps (8)
67.5 kg (148.8 lb) x 2 reps (4)
55.0 kg (121.3 lb) x 7 reps (10)
40.0 kg (88.2 lb) x 14 reps (16)
Leg Curls
17.5 kg (38.6 lb) x 15 reps (20)
17,5 kg (38.6 lb) x 12 reps (20)
Next time - Alternate barbell overhead press
Bench press
47.5 kg (104.7 lb) x 12 reps (16)
52.5 kg (115.7 lb) x 9 reps (12)
60.0 kg (132.3 lb) x 6 reps (8)
67.5 kg (148.8 lb) x 2 reps (4)
55.0 kg (121.3 lb) x 7 reps (10)
40.0 kg (88.2 lb) x 14 reps (16)
Leg Curls
17.5 kg (38.6 lb) x 15 reps (20)
17,5 kg (38.6 lb) x 12 reps (20)
Next time - Alternate barbell overhead press
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