Progress Video

Made another quick video, a compilation of all my progress pictures from 2 to 6 months of training. 

I haven't added any progress pictures lately because I've been injured, and not making many gains.

Do you think i progressed in those 6 months?

Video Progress

I thought it would be fun to start making videos to document my Training Progress.

Here's my introduction video :)

http://www.youtube.com/watch?v=ckbcNfnt0-w

I'll be making more videos shortly, please feel free to comment subscribe and like my video, Thanks! 

Sorry!

I haven't posted in a number of months due to school work and generally being really lazy, sorry!

So here's an update:

Rugby

I've recently taken up Rugby for my school, meaning i'm training twice a week or once a week with a match. 

I really enjoy playing rugby, and the fitness training has really helped me lose fat, but it also means I've not been able to go to the gym as regularly, and i'm occasionally getting injured. 

On the subject of injury, during the last match i dislocated my left shoulder...

I managed to pop it back in after i rolled onto it, but since then (2 weeks ago) I've not been able to workout any of my upper body, and i feel that it'll be a few more weeks before i can get back to lifting some heavy weights =*(, i can only hope that it heals properly. 

Well until my shoulder heals i'll continue to exercise my legs hard, which will keep my occupied.

Current Stats

Squat - 150 kg, 3 reps (06/06/2011)

Dumbell Chest Press - 37.5 kg, 5 reps (07/06/2011)

Deadlift - 185 kg, 1 rep (24/08/2011)

Dumbell Shoulder Press - 30kg, 2 reps (01/09/2011)

Power Clean - 80 kg, 1 rep (25/09/2011)

Press - 60 kg, 1 rep (25/09/2011)

Bench Press - 87.5 kg, 4 reps (27/09/2011)

Life

Being a typical teenager I've been getting down to some partying :P

Gotta try and remember copious amounts of alcohol is bad for me :L... well life's short, so i'm gunna enjoy it while i can, with all my amazing friends!

I hope my shoulder heals soon :)

Progress...

After nearly a month off training due to a wrist injury, I've finally been back to the gym to train my upper body!

It's a horrible feeling not working out for so long, but it feels great to finally experience the soreness again.

I felt i haven't gained anything in the last month so I didn't post any progress pictures. Instead I'll just post some pictures of myself in clothes just so you can see what I look like normally haha.

I have lost about 2-3kg in the period I wasn't lifting, and I feel less lean... I'll try not to dwell on this period and get back into the shape where I can beat my personal records!

This is a pictures of me and my brothers, the eldest of which had just graduated from Cambridge with a firsts in Natural Sciences! Well in bro!

In other news it's my summer holidays soon and i plan on posting more often.

Injury!

So i injured myself...


Wrote a little story pf what happened for my friends, thought i'd share it on here :P.
Enjoy!


"

So after I got home from work I decided go out for my first jog ever. So I set off and ran for a few minutes before I started doing some sprinting along the river. After 2 sets of sprints I was pretty exhausted, so I walked for about 3 minutes to catch my breath before sprinting again. Once I was ready I set off at a blaring pace! Until about 80 metres, when I began to lose control of how long my strides were. My strides became longer and longer, before finally I lost my balance, which allowed momentum to overcome my body. This subsequently cause me to fall over onto my face, and carried on sliding across the incredibly rough cycle path for about 5 metre... After executing a perfect plank on the cold floor for about 5 minutes thinking, "I'm such a retard" and " I hope no one saw that" I got up, spat out a mouthful of stones and looked left across the river, only to see a group of drunk men laughing their heads off... at my epic plank obviously! I gave them a cheeky wave and walked off home to clean myself up, leaving a large amount of my skin from my knees, palms and face, and material from my shirt on the pavement.

In conclusion, I have some mad running skills! I was pleasantly surprised to see that the skin on my chest was intact :).

"

Yeah so after that retarded fail, i sprained my wrist, so i won't be able to lift any weights with my arms until it heals which should hopefully be about 2 or 3 weeks....

Well that sucks, but i'm not going to sit around and do nothing so i did legs twice this week, so i feel like i'm not wasting away :). Can't wait to recover and starting training again!

Leg workout routine

This is one of my few leg workout routines.

In brackets I have put the weights I did for this workout recently

Warming up:

It’s a good idea to get your blood flowing with a warm-up before performing any weight training, to reduce the risk of injury and help aid in gaining an efficient workout. I sometimes do 5 minutes of running or cycling, nothing too tenuous, but if I’m in a rush, I just stick with a few warm-up sets, in high reps.

1st Exercise: Weighted Squats

Introduction:

This is another one of my staple exercises which I perform most weeks, if done with good form and enough weight this is without a doubt one of the best exercise to build muscle in your legs. This exercise, similar to deadlifts, also recruits many other muscles in your body for stabilisations, which means it helps to increase your overall strength.

How to:

Basically with a bar positioned on your traps or along your shoulders, you go down into a seated position and push back up to standing.

Preparation:

Put the bar on a suitable level on the squat rack, and then load on the weights you require. While the bar is on the rack, position yourself under the bar with the bar lying comfortably across the length of your traps, making sure you don’t rest the bar on solid bone or on your spine. Grip the bar so that your traps pinch together a bit, for me this is just before the markings on an Olympic bar.

Putting the bar on your spine can cause some damage, and is quite painful, try and avoid it.

Execution:

 1.)    Position yourself, with the bar comfortable on your traps.

 2.)    In a slip stance, lift the bar off the rack.

 3.)    Stand with your feet shoulder width apart, angled 5 degrees outwards.

 4.)    Descend slowly, with your ass out, try to go into a nice pelvic tilt.

 5.)    Once your thighs are at or below parallel, push straight up, keeping your knees square.

 6.)     Repeat

Form:

Performing a pelvic tilt generally constitutes to a good squat. You may also imagine that you’re trying to go into a seated position, but obviously without the physical seat.

Tips:

If you struggle to keep the bar steady, and on your traps, it may help to pick a spot high on the wall in front of you and stay fixated on it while you squat. A good squat requires you to keep your knees ‘square’ so keep your knees pointed in the same direction as your feet.

When going heavy with squats, you may want a spotter. Having a spotter may also help you get those last repetitions done, for a more effective workout.

Target Muscles:

This exercise targets the quadriceps, but it also exercises your gluteus effectively, along with a wide range of other muscles which are used for stabilisation.

Workout Routine:

Warm up set 1 - 12 reps, Light weight (60kg)

Warm up set 2 – 12 reps, Light weight (60kg)

Working set 1 - 10 reps, Medium to high weight (80kg)

Working set 2 - 8 reps, Heavier (90kg)

Working set 3 - 8-6 reps, Heavy weight (100kg)

Working set 4 – 4-6 reps, 90% of 1 rep max (120kg)

Working set 5 - 1 rep max (140kg)

2nd Exercise: Lying Hamstring Curls

Introduction:

This is my preferred exercise for hamstrings, because I feel I get the most activation and largest range of motion. It’s important to exercise all the muscles in the legs, so I always incorporate a hamstring exercise in my leg workouts, because squats don’t target the hamstrings very effectively.

I use the machine for this exercise.

How to:

Lie down on the machine, and curl it as far as you can.

Preparation:

Adjust the cross bar which you curl up to your ankles, and set the machine up so you can curl it with the largest range of motion.

Execution:

 1.)    Lie down with your ankles positions on the cross bar.

 2.)    Curl it as far as you can.

 3.)    Let it back down slowly

 4.)    Repeat

Target Muscles:

Hamstrings and gluteus

Tips:

Hold the contraction at the top for a second or two, and then lower the weight down slowly.

Workout Routine:

Warm up set 1 - 10-12 reps, (Light weight)

Working set 1 - 10-12 reps, (Light weight)

Working set 2 - 8-10 reps, (Medium weight)

Working set 3 - 6-8 reps (Heavy weight)

Working set 4 – 6 reps (Heavy weigh)

body weight +20, normal)

3rd Exercise: Calf Raises

Introduction:

There isn’t much variation when it comes to exercising your calves, I’d stick with calf raises. At my gym there is a standing calf raise machine, but you can also do this with a leg press machine, seated calf raise machine, or leant over something with a weight on your back (2 girls if you’re Arnold Schwarzenegger).

How to:

Basically stand on the ledge, with your heels hanging off, with the weight on your shoulders, push up onto your tip toes.

Preparation:

Adjust the height of the bars low enough to get a good deep stretch.

Execution:

 1.)    Grab the two handles of the machine, and position both feet on the platform with your shoulders under the bar.

 2.)    Lift the weight up until you are in a standing position (you may want to re-adjust your foot position)

 3.)    slowly descent down until you feel a nice stretch

 4.)    Push up and onto your tip toes

 5.)    Hold for 1 or 2 seconds

 6.)    Slowly descent down

 7.)    Repeat

Target muscles:

This exercise targets the calf (gastrocnemius) muscles.

Tips:

Try to keep your ankles square, so keep your heels on a fixed plane while they rise (raise them vertically).

Workout Routine:

Warm up set 1 - 12 reps, Light weight

Working set 2 - 10 reps, Medium

Working set 3 - 8 reps, Medium to Heavy weight

Working set 4 - 8 reps, Heavy weight

Working set 5 - 6 reps or till failure, heavier weight

4th Exercise: Burnout, Squats

Workout routine:

3-4 sets, reps till failure, medium weight (70kg)

Note:  

Try and do these at a nice medium to high intensity, while maintaining good form.

Finish

Get that protein, drink that water, eat that food and get some sleep. The workout isn't the sole factor in muscle growth or strength progression. You have to eat well, sleep lots and drink enough water or else your body won't get enough nutrients, to build muscle and sustain your internal systems, and enough rest for your body to fully recover before your next workout.

Stretch

Quadriceps

Bend your leg and bring your foot to your butt, grasp your ankle with one hand and stabilise yourself with the other. Pull your ankle towards your butt until you feel a good stretch, and hold it. Try to keep your knee level with your other knee, to get a better stretch pull your knee back or push your hip forwards.

Calves

A simple way is to step on a ledge with your heels hanging off and descent down into a nice deep stretch, but you may also take one leg and stride forwards, transfer your body weight to the leg you stepped forward with, keeping the heel of the trailing leg planted to the ground. You may step further if you don’t feel the stretch.

Hamstrings

You can basically just bend over and touch your toes to stretch your hamstrings, but if you want to isolate each hamstring, cross your feet and bend over to touch your toes.

Progress

To make strength progress I try to attempt higher weights each time I do squats, with the safety of a spotter I have no worries about trying new weights. 

Dumbbell Bench press personal record

Press from: 35kg - 6 reps

To: 37.5kg - 5 reps

@ 24/05/11, 72kg, 5+ months training.

Funny thing is, my friend picked the weights from the rack for me, and it turned out i was doing 1 40kg dumbbell and 1 37.5kg dumbbell... no wonder i was having trouble balancing xD.

I tried 40kg in the next set, but only managed 1 rep... =(

Squat Personal Record

Squat from: 140kg - 1 reps

To: 150kg - 3 reps

@ 24/05/11, 72kg, 5+ months training.

This session I started with 2 warm-up sets then went straight into my heaviest sets, after doing 7 reps of 140 kg, I went up to 150kg for 3 reps.

Unfortunately i failed epically trying 160kg, I didn't realise how much my muscles had fatigued from doing the previous 2 sets :P, it was so epic that I even got carpet burn on my knees !

June Progress

Obviously gotta include a little pose haha!! 

Statistics at the time: 

Measurements:

Age: 17

Height: 171 cm (5'6)

Weight: 71 kg (156.5 lbs)

Arm: 35 cm (13.8")

Leg (Quad): 55 cm (21.7")

Leg (Calf): 40 cm (15.7")

Chest: 98.5 cm (38.8")

Personal Best Lifts:

Flat Bench Press: 85kg (187.4 lbs) - 1 reps, 27/04/2011

Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps, 27/04/2011

Squat: - 140 kg (308.6 lbs) - 1 reps, 24/05/2011

Dead lift: 180 kg (396.8 lbs) - 1 reps, 19/05/2011

Dumbbell Shoulder Press: - 25 kg (55.1 lbs) - 4 reps, 28/04/2011

Military Press: - (Not performed)

Progress:

This month hasn't been the most progressive, because i've had to dedicate some of my time on exams, and therefore missing a few days at the gym. I've not been eating very well lately either, next month this will hopefully change, because my exams will be ending... 

My chest seems to be the largest strength plateau for me at the moment. I haven't progressed in weight in the last 2 months, being stuck at 85kg bench and 35kg dumbells. It's quite discouraging to be honest, after my exams i'll be trying to change my chest routines jurastically to help make progress, i'll keep you posted on how it goes. 

I'm currently off creatine, mainly because i can't be bothered to take it. I'll just treat it as my 'rest phase' and go back on it after my exams have ended.

Supplements:

I've changed the protein i use, quad protein is good, but i fancied trying something new. So i forked out some cash to buy a tub syntha-6.

A 2kg tub cost me £37.00, they claim their protein mix gives your body maintained protein synthesis for about 8-9 hours which is nearly double what quad protein claims. I love the idea of protein matrix's, because i like to think my body is getting protein throughout the day. This protein tastes great in water and milk, the tub has only got about 50 ish servings so it's quite an expensive option, due to it's 44g serving size. Obviously since i've only been taking it for a week i haven't seen any noticable gains using this protein, but i'm hoping i will see some soon.

Bench press competition

So today I had a little bench pressing competition with 3 of my friends, 2 of which were originally from a different gym. 


Basically 3 months ago we were challenged to a benching competition, after an argument about strength, so we gave each other 3 months to prepare for a bench pressing competition!


The original argument was between Paul and my workout partner Danni, so they would be facing each other. Me and Jack just joined in for fun, to make it a team game :). 


Team Harpers:


Jack - Weight 74kg
Paul - Weight 85-90kg

Combined weight: 159-164kg

Team PRO:

Tak - Weight 70-71kg
Danni - Weight 56kg

Combined weight: 126-127kg

Results of Benching Competition:

Paul Vs Danni

Paul's best lift - 65kg

Danni's best lift - 55kg

Winner - Paul (Team Harpers)

Jack Vs Tak

Jack's best lift - 80kg
Tak's best lift - 80kg

Draw!

Result:

Team Harpers wins June's Benching Competition!

Well done lads! 

Next competition in 2 months!

My experience:

This wasn't a great lift for me, since i've benched a good 85kg before, i potentially started too low and began to fatigue my muscles too much, resulting in me getting weaker, but i'm not discouraged. I've got another 2 months to train before our next meeting, and i'm going for the win! :P

My training partner didn't lift as much as he has done before either, I've seen him do 3 reps of 60kg, perhaps he requires more of a warm up, we'll see. 

Solid effort from both sides, I was thinking we may do a full strength competition including squats and dead lifts to really show strength progress.

Squat Personal Record

Squat from: 135kg - 2 reps

To: 140kg - 1 reps

@ 24/05/11, 72kg, 4+ months training.

Deadlift Personal Record

Deadlift from: 160kg - 1 reps

To: 180kg - 1 reps

I started my back workout with deadlifts today, and on my 4th set I was able to do 4 reps of 160kg so with some confidence i tried 180kg. I gave myself a good 5 minutes to get ready and i managed to lift it with good form and relative ease :). Pretty happy with that, it felt good, all the way from the ground to standing. 

@ 19/05/11, 72kg, 4+ months training.

Exams and balance

Advice on Exams

So it’s exam season, the period where students get incredibly worried and anxious, not only about their important exams, but about their bodies. It’s general practice for students to worry about failing their exams which as a result causes stress levels to rocket and affects their health. It requires a certain skill to balance your Health & fitness with your exams, to maintain a good body weight, while still getting excellent exam results. 

Exams are important!

I hope you recognise that your exams are very important, even more important than becoming ripped, because these exams are important for your future, doing well in these exams and getting high scores will dictate whether you get into a good college or university which will then lead to increased chances of you getting a good job! Not everyone can make money singing, dancing or drawing, so why not help secure yourself a good job by working hard in school and applying yourself to your studies? I doubt everyone is satisfied with becoming a stripper haha!

Maintaining balance

So how do balance the maintenance of my body weight and stress levels while attaining good grades? 

Well it mostly lies in what I do in my spare time; the time outside of lessons, and outside of the gym. In my spare time I don't play video games, and i don't watch a lot of TV, I use my spare time to make progress academically. Every day, other than Fridays and Saturdays I try to do at least 1-2 hours of studying. What i study each day depends on which subject I feel I'm weakest in. By doing at least 1-2 hours of studying a day, it allows me to be prepared for my exams months in advance, this way I can iron out any problems I may be experiencing in class, and in the weeks leading up to my exams I can use the time to become 100% confident before entering the exam room. This way I experience less stress before my exams due to the numerous hours I spend studying my subjects in advance, and because my time consumed in study is spread evenly, it gives me enough time to go to the gym regularly all year round.

Time management

This is a very useful skill, by dedicating a little time a day to study, you eliminate the need for you to experience the high levels of exam stress, and the long hours of incessant cramming sessions the days before your exam. So the way I try to succeed in my exams while maintaining strong progression in my health & fitness is by planning my time well, and balancing my work and play well.

Example

I go to school, then I go to the gym for about an hour, after that I get home, eat and study, and by the time I’ve satisfied my daily allotted time for studying it’s about 7:00-7:30, so I relax for the rest of the night, chat to some friends, or watch a movie. Swap this for 3 weeks of horrible cramming and worrying, and your exams will go more smoothly, with less stress and hopefully better results. I must note that I do have ‘private study’ periods during school, which I use for very light reading. I don’t usually do any heavy revision during these periods, as to prevent myself burning out before important lessons where I learn important facts and data.

Studying

I find that the shorter study sessions of 1-2 hours are more helpful, because since it’s only a short period of time, I’m able to learn more due to that fact that I can remain focused without getting extremely tired. During long sessions of studying I get tired, and as I get tired I lose focus which leads to a huge decrease in efficiency, resulting in less learning per unit of time. So by increasing the amount of sessions, but decreasing the time for each session I find that efficiency increases.

Evaluation and assessment

It may be helpful for you to develop the skills of scrutiny and evaluation, these skills can help you review and assess yourself to identify what your weaknesses are, perhaps in your physique or in your education. In my opinion this can aid in boundless progress and development, to make you a better, more successful individual.

Education is like an enhancement to your life

You may argue that life isn’t all about education, and it isn’t. Although in these modern times it can help you make your life fulfilling, or be the difference between you becoming a cleaner or a successful lawyer. These days if you don’t get a good education or if you don’t try hard enough at school you are more than likely to be forced to work in a low level job like McDonalds for example; stuck in a dead-end job because you didn’t care at school. What sort of an end is that? Is that what you want? Would you be satisfied with this end? Because I wouldn’t be.

Going through higher education is like a doorway, a bypass out of the boundaries of societies limits due to education; which can lead you to a better end, a more fulfilling, rewarding and prosperous life, and where you can live more happily with more potential to flourish. So you might as well try hard while you’re young, you don’t want to mess it up and diminish in an alley as a prostitute or something…

Conclusion

In conclusion, balance your work with your play, but remember, being successful requires effort which may inhibit the amount of free time you have to play with, but no one should work without any breaks, because humans are robots; if you work too hard you will burn out, so don’t hurt yourself, but I encourage you to identify your limits and wherever you can, push past them.

Manage your time well, and plan well in advance for important events, you don’t want to be stuck in a position which will raise your stress levels unnecessarily; it can all be avoided with good planning.

Try to evaluate yourself to identify your weakness, and then build on them. This is an unquestionable way to make progress and to become a better person.

Finally, work hard now, don’t quit! And do it for yourself, because I’m sure you’d like to have a brighter future, and grow into what you wish to become.  You weren’t created to diminish, you’re like a star, so make like a star and burn brightly while you can, and let everyone see.

Good luck with all your exams everyone, 

I wish you all the best!

Here's a silly photo of me to prove it :)

Back Workout Routine

This is one of my back (plus biceps un-specifically)

In brackets I have put the weights I did for this workout recently (date of post, 10/05/11).

Warming up:

To get that blood flowing to reduce injury, you can do a few minutes of running, cycling or a few push-ups and squats. Anything that works for you, for this back workout you want to make sure your blood is pumping and you stretch your leg muscles and lower back out.

1st Exercise: Dead lifts

Introduction:

This is one of my favourite exercises, anyone isn’t doing deadlifts, should do so, because this exercise recruits a great number of muscles, which constitutes to huge gains if done often, using a good routine and perfect form.

How to:

Basically you’re lifting a bar from the ground at a deep-squat position up to your hips at a standing position.

Preparation:

Get in a deep-squat position with feet shoulder width pointing out very slightly, with the bar very close to your shins. Using a power-grip, grip the bar at shoulder width.

 

Execution:

1.)    Gripping the bar tightly, GET YOUR PELVIC TILT ON!

2.)    Pull straight upwards, and straighten up at the top, as if you’re curling with your lower back.

3.)    Pull your shoulders back and puff your chest out, shrug the weight if you have trouble locking out.

4.)    Slowly lower the bar with control, maintaining your pelvic tilt until you touch the floor with the weights. Bend your knees slightly if necessary.

5.)    Repeat.

This is a good guide, but I don’t have the bar flush to my shins, because rubbing the bar up against your leg makes it easier, and it is also really painful haha! Anyways, with a good form the bar shouldn’t touch your legs until you finish the movement.

Form:

Maintaining a strong pelvic tilt is important, otherwise you may pull a muscle and eventually you may even slip a disc in your spine, if you continue with bad form.

Tips:

Doing the pelvic tilt for a beginner is sometimes hard to perfect (especially for men), but the way I teach it to people is, stick your bum out, and curve your back lower back inwards, in an attempt to pivot your buttocks towards the ceiling. Having a strong pelvic tilt can prevent your lower back bending or curving outwards which can lead to serious injury.

Target Muscles:

This exercise works many muscles; the main muscle is the Erector Spinae, your lower back muscle, which extends all the way up your spine, so it's great to have it well developed. It also exercises your glutes and hamstrings effectively, even more so if you're doing stiff legged dead lifts, along with many other stabilising muscles. That’s why deadlifts can help people to increase their overall strength.

Workout Routine:

Warm up set 1 - 12 reps, Light weight (60kg)

Warm up set 2 – 12 reps, Light weight (60kg)

Working set 1 - 10 reps, Medium to high weight (100kg)

Working set 2 - 8 reps, Heavier (110kg)

Working set 3 - 8-6 reps, Heavy weight (120kg)

Working set 4 - 6 reps, 90% of 1 rep max (140kg)

Working set 5 - 1 rep max (160-170kg)

Note:

For my last 2 sets i use lifting straps to help with my grip, and for my final set i always try to lift a personal record weight, because progression is imperative for me to achieve my goals.

2nd Exercise: Weighted Wide grip/Normal pull-ups

Introduction:

This is arguably the best exercise building your latisimuss dorsi, also known as your lats, the largest muscle on your body which gives you the well sought after V-tapered body.

 I do weighted pull ups using a dip belt which you can attach plates to; I use the one at my gym. I start with wide grip, because they're said to be most effective when exercise your lats, then move onto normal pull-ups as it gets too heavy for wide grip.

How to:

Basically you grip a bar which is about 7-8ft tall and you pull up. This can be performed with various grips for various results, and may be performed with weights using a dip belt.

Preparation:

Do some mobilisations, to loosen up the joints in your arms.

When going for weighted pull-ups, put on a weight belt which has a chain to attach weights.

Execution:

1.)    Jump up and grip the bar (Wide, then shoulder width)

2.)    Pull body up, till your neck is level with the bar, or your chin is above it.

3.)    Slowly let yourself down for 2-3 seconds

4.)    Repeat

Target Muscles:

The wide grip pull-ups target mostly the Latissimus Dorsi, but also exercise the biceps and rhomboids. Standard pull-ups also target the Latissimus Dorsi, but it exercises biceps a little more.

Tips:

When I do pull-ups I try to touch my chest to the bar, because when I pull straight up it’s quite rough on my joints, especially on my shoulders. So I do some stretches and mobilisations along with trying to touch my chest to the bar to prevent damage to my shoulders.

If you’re unable to do any pull-ups, do negative pull-ups by jumping up to the bar and letting yourself down as slowly as you can.

Don’t go too wide, this will reduce the range of motion and decreases how much you activate your target muscles.

Workout Routine:

Warm up set 1 - 10-12 reps, (body weight, wide)

Working set 1 - 10-12 reps, (body weight +10kg, wide)

Working set 2 - 8-10 reps, (body weight +15kg, normal)

Working set 3 - 6-8 reps (body weight + 15kg, normal)

Working set 4 - Till failure (body weight +20, normal)

Note:

You should try to do a full pull-up, don't skimp out on form if you can. I know it's quite a hard exercise for beginners, but try because it will work your muscles more effectively, and improve the results. So that means pull-up so your head is over the bar, and let yourself down slowly with control for about 2 seconds, Form and control usually outweighs quantity in association to gains.

3rd Exercise: Dumbbell Bent over row

Introduction:

I’m generally not completely dead after the weighted pull-ups so I do some heavy dumbbell bent over rows, which help build mass in the whole back area, so I don’t miss any muscles. Dumbbell exercises also promotes evenness in your muscles, which I like because my left lat is smaller than my right,

How to:

Basically you use a bench to rest on, and using a dumbbell you pull it up using your back muscles.

Preparation:

 

If you’re exercising your right arm, place your left leg with your foot hanging off the end of the bench, with your left arm at the top of the bench for support to maintain a straight back, put your right foot on the floor slightly further back than your knee, and from this position grab the dumbbell.

Execution:

1.)    Get into the preparation position

2.)    Grab the dumbbell off the floor

3.)    Lift the dumbbell up until your back is straight, with your arm extended

4.)    Pull the dumbbell up to your hip, keeping your fist running up your thigh, ending with a 90 degree angle in your arm at your hip.

5.)    Slowly let the weight down until your arm is fully extended.

6.)    Repeat

Target muscles:

This is a good exercise to develop the latissimus dorsi, but this exercise also works most of the muscles in your upper back, including your rhomboids, trapeziums and the back of your shoulders. 

Tips:

If you’re doing very heavy weights you might want to do this standing up propped onto something, but make sure you try to keep your torso horizontal or parallel to the floor to get the best results.

You don’t want to be using lifting straps for this exercise as it can help to increase your grip strength, but if your forearms are dead from pull-ups and deadlifts you may use them for your last sets.

While performing this exercise doesn’t rotate your torso to try and get some momentum, skimping on form on this exercise is pointless, and may cause uneven muscle growth. If you can’t get your upper arm at least to parallel to your torso, the weight is too heavy, drop down. You also look silly doing bent over rows without a nice straight back.

Workout Routine:

Working set 1 - 12 reps, Medium weight (20kg)

Working set 2 - 10 reps, Medium (25kg)

Working set 3 - 8 reps, Heavy weight (27.5kg)

Working set 4 - 8 reps, Heavy weight (30kg)

Working set 5 - 6 reps or till failure, Heavier weight (35kg)

Note:

Grip the dumbbells tight to recruit more muscles in stabilisations and exercise your forearms a little more to increase your grip strength.

4th Exercise: Burnout, Neutral grip pull ups

Introduction:

I do a burnout because I feel that it induces a lot of soreness, because it’s a bit of a shock to the system, and it completes my workout nicely by leaving me weak and tired, which I like because it means I’ve done a good workout. For this routine I do neutral grip pull ups for 3 sets.

I choose to do this instead of normal pull ups because by the end of this workout my grip is a bit weak, and neutral grip pull ups seem easier.

How to:

Neutral grip pull ups are the same as normal pull ups, but your palms are facing each other.

Preparation, Execution and Target muscles:

Same as a generic pull-up

Workout routine:

3 sets, reps till failure, body weight.

Note:  

Do some good negative pull ups to really tire your muscles out. If you can’t do any pull ups, use a narrow grip attachment and do pull downs on a machine.

Finish

Get that protein, drink that water, eat that food and get some sleep. The workout isn't the sole factor in muscle growth or strength progression. You have to eat well, sleep lots and drink enough water or else your body won't get enough nutrients, to build muscle and sustain your internal systems, and enough rest for your body to fully recover before your next workout.

Stretch

Lats/Upper back muscles:

I usually grab the base of a machine with both hand and pull your body out with your arms extended. This stretches my back really nicely.

Lower back:

During deadlifts I stretch my lower back by bending over, grabbing my calves and arching my lower back outwards. You may also grip a bar to stretch your lower back.

Progress

Deadlifts are one of my exercises which I gauge my strength progress with, because it’s such a powerful movement, and since it uses so many muscles it’s good for measuring overall strength.

Similarly to bench press, every week I try to do personal records lift, to increase my strength and make progress.

Before performing my personal best lifts I give myself about 5 minutes to get into the ‘zone’, because your mental focus can make huge difference.