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Old 07-24-2013, 10:19 AM   #601
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Oh, I always thought it was spelled "Smith". I hear ya, the smith machine does have some usefulness in bodybuilding for sure.

Once you get the hang of creating an arch and leg drive your bench numbers will be even more impressive. It is always tought tho to stay tight on bench for more than 3 reps at a time tho. I usually have to reset tightness quickly while holding bar in lockout position.
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Old 07-24-2013, 01:02 PM   #602
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Originally Posted by Squatter View Post
Oh, I always thought it was spelled "Smith". I hear ya, the smith machine does have some usefulness in bodybuilding for sure.

Once you get the hang of creating an arch and leg drive your bench numbers will be even more impressive. It is always tought tho to stay tight on bench for more than 3 reps at a time tho. I usually have to reset tightness quickly while holding bar in lockout position.
Thats what Im hoping. What ever i can do to add to my total. Im going to try it. Haha. Working on a 400/300/500 meet total now. This is my goal for the next 6 months.
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Old 07-25-2013, 12:26 AM   #603
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5/3/1 Cubed
Round 1, Week 1, Day 3
BB1 Arms

Pre-Workout

1 Scoop ProMera Peak400
2 Scoops Androgenetx MOV2


Alt. DB Curls.....Super Setted with.......Rope Pressdowns
20/20................................................ ............20/70
12/30................................................ ............12/100
8/40................................................ ...............12/120
5/50................................................ ................12/140
6/30 Drop set............................................... .....10/100 Drop Set

Preacher Curls Rest Pause DC Style 4 sets
100lbs
12+6+3+2=23
Static Hold 20sec

Skull Crushers Rest Pause DC Style 3 sets
90lbs
8+5+2+=15

Crunches
30 + 20 = 50

Standing BB Wrist Curls
30 + 28 + 25 + 25 = 108

Pull ups
6
7
6

Foam Rolled Upper and lower back..
Hip Flexor Stretches
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Old 07-25-2013, 12:57 AM   #604
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Nice work Ramrod.
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Old 07-25-2013, 10:27 AM   #605
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What does DC style mean? Big preacher curls RR! I reckon its fitting given the size of your arms
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 07-25-2013, 10:43 AM   #606
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Great work Ram! Smash on bud!!!
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Old 07-25-2013, 10:43 AM   #607
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Quote:
Originally Posted by Randoja View Post
Nice work Ramrod.
Thanks

Quote:
Originally Posted by Squatter View Post
What does DC style mean? Big preacher curls RR! I reckon its fitting given the size of your arms
DC Style is a style of Rest Pause. It's 3-4 sets to failure with only 15 deep breathes between sets. If your doing just 3 sets. You goal rep total from all 3 sets is 12-15 reps. So when you add all three sets up and it's over 15 reps. You add weight next time and drop weight if ya under 12 reps.

It's a way to fatigue the muscle in a very short about of time. You can recover faster this way. Instead of banging of 3 exercises with 3x12. You can take your muscles to failure in 3-4 quick sets. The DC routine hits every mucsle group twice a week this way. In theory it allows two growth phases a week. Instead of the standard 1. But I'm using it in a way to hit Arms and not over train them in a way to effect my Big lifts on there days. Does that make sense?
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Last edited by Ramrod; 07-25-2013 at 12:25 PM.
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Old 07-25-2013, 01:27 PM   #608
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5/3/1 Cubed
Round 1, Week 1, Day 4
SQ1


Pre-Workout
1 Scoop ProMera Peak400
2 Scoops Androgenetx MOV2

Post-Workout
2x GummyBears filled with Creatine


Squats

Shoulder Dislocations 3x20
Groin Stretches 3x15
Hip Flexors 3x15

Squats
Warm Ups
20/BAR
5/140
5/175
3/210

Core Sets - Belt
5/260
3/295
7/330 - Belt and Wraps - Video

Banded Squats 3 red Bands Per Side
5/185
5/185
5/185
5/185
5/185

Foam Rolled back and legs

Video of 7/330



Video of Banded Squats

And Good ole Post-Workout Meal...
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Last edited by Hunterace; 07-25-2013 at 01:59 PM.
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Old 07-25-2013, 01:59 PM   #609
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Great work Ram! Hope you don't mind I edited your post and fixed your vids! Keep smashing!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 07-25-2013, 02:16 PM   #610
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Yep, makes total sense to me and I think its brilliant in many ways. Hit the arms short, sweet, hard, and fast as opposed to dragging them out over an hour. Do you find it's working so far?

Really solid 330X7 set as well - looks like you have even up to 10 reps in you. It also looked like 405 was loaded on the bar to me for some reason!
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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