katt

Isn't that great when the pro's that compete are such nice guys??
We met Gunter about two years ago and I couldn't get over how cordial and nice he was to everyone he met..

Duncans Donuts

Oh yeah it is nice, gives you a whole lot of insight. It's also funny to see them in bodybuilding magazines working out with far more weight than they do during any normal workout ha...

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

Nautilus pullover (negative only): 245 x 10 , + 3 regular reps
Nautilus compound row: 279 x 15 (25 seconds) x 4
Barbell curl: 140 x 9 + 3 negative only
Nautilus curl: 95 x 8, x 4
Shrugs: 320 x 10 (25 seconds) x 4
Pulldowns: 312 x 4

Great workout. I did the entire rack on the nautilus pullover machine with one arm negatives. It felt incredible. I think the deadlifts have assisted in my progress and I hope to do the rack for 20 or more reps in a month or so. The 3 regular reps were assisted by my brother (at least the last two). Negative exercise provides a level of fatigue that is impossible to match.

I didn't have a belt so I didn't perform t-bar rows and went and did seated compound rows as an alternative. I did the entire rack (255) plus a pair of twelve pound dumbbells for 15 reps. My back strength has exploded. I am using all of the weight stacks plus dumbbells for over 10 reps on just about every machine in the building.

My shrugs failed on 11 reps. The bicep curls exhausted me more than anything because my brother lifted the last 3 reps as I controlled the negatives. I fell down to the floor in a pool of sweat. It was extremely demanding.

To change things up I followed the curls up with nautilus curls, which offers resistance in the peak contraction of the movement.

I tried a set of pulldowns and my hamstrings messed up at about rep 3 or 4 (I don't recall).

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

soxmuscle

Solid, solid workout. Wow.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Duncans Donuts

Thanks man

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

tallcall

Your workouts make me feel like a weak little girl!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

At 6'10, the length of your "movement" or "moment" arms is insanely higher than mine and most people. Your actual torque output levels are probably very very high

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

tallcall

Why thank you, that's very nice of you to say!

I always considered moving 135 pounds on a bench all the way up and down to be a lot (I guess it is more of a distance thing though).

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

Power is work time displacement divided by time. So in theory your bench press with the same weight could take 20-30 percent more "power" to do in the same amount of time.

It's not about what you life, it's what you lift, how far you lift it, and in how much time.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

tallcall

So 125 pounds lifted about 15 inches from my chest for 8 reps in about 60 seconds.

125x15 inches/60 seconds =

1875/60 seconds (I'm assuming that the 1875 is the number of inches you could push/throw 1 pound) =

31.25 - Is this the amount of weight - power - that is lifted or exerted in one second? If so this would be 31.25 pounds of thrust per second.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

125 x 15 x 8 = 15000 inch pounds in 60 seconds.

Divide it by 12 to get food pounds is 1250 foot pounds in 60 seconds.

This is 1250 foot pounds of force per minute, a unit of power.

Divided by 60 is 20.8 foot pounds of force per second.

However, this doesn't take into account the force acted against the resistance as you are lowering the weight.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

tallcall

Yeah, lowering the weight is always more fun, especially when doing negatives.

So I can say I exert about 20.8 foot pounds of force on the concentric motion of a bench press (for now, and use this as another way to measure progress). Is there any way to measure the eccentric force? How about when doing negatives (I'm guessing this will depend a lot on how much time is spent on each negative repetition)?

I really do appreciate this (I've been accused of taking too many notes and being over analytical, so this kind of thing is really right up my alley)!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

Last push workout:

DB Press: 75 x 6 (warm-up) 120 x 8 (stuck on 9)
Nautilus one arm negative press: 177.5 x 12 + 2 regular ; 235 x 6
Military press: 145 x 6 (warm-up) 240 x 8 (stuck 9)
Rear delt flyes: 200 x 11 (25 seconds) x 4
Nautilus shoulder press (tricep focus): 215 x 6

This push workout:
DB Press: 70 x 8 (warm-up) 125 x 9
Military press: 145 x 6 (warm-up) 250 x 5
CG bench press: 240 x 6
Rear delt flyes: 225 x 8 (25 seconds) x 3
Butter flyes: 280 x 10 (25 seconds) x 4 (25 seconds) x 1
Nautilus shoulder press: 245 x 5


As you can see the progress is utterly fantastic, except for perhaps my military press. I was in a hurry because my brother had a short time and I didn't get my normal rest break between shoulder and chest exercises.

The rest of the workout was very brief and intense. My DB press astounded me, I even controlled the 9th rep for 5 or 6 seconds on the negative. At 233-236 pounds I am very satisfied with my strength levels.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

Yesterday I did one arm negative nautilus chest presses with 185 pounds for 10 reps. Another significant improvement...I started to workout yesterday but deferred to today so I didn't perform any negative work today.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

AKIRA

I like how you did a comparison. Results are the best keys to reinforce your expertise in this field!

DB PRESS is overhead or flat?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Duncans Donuts

Flat. The only person I've seen do 125 pound overhead db presses is my brother.

I have more respect for my brother than any other person I've ever met in the gym. He did 8 plates for the t-bar row at 8 reps. Inspirational.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

katt

Wow! Those presses are amazing!

tallcall

You're right, that is utterly fantastic progress!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

Thanks ya'll The support is very good for encouragement.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

Laying leg press: 220 x 4 (warm-up), 320 x 4, 400 x 8
Nautilus leg extension: 170 x 5 (warm-up), 285 x 15 (25 seconds) x 2 (25 seconds) x 1
Leg curls: 215 x 7; 190 x 5
Seated calf raises: 170 x 16

My leg extensions are wonderful, and the leg press machine is extremely brutal. I am using the entire rack and improving my reps every week. A few days is squat/deadlift day. Good luck with that, eh?

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

I didn't work out tonight because I was taking pictures with the girl I'm seeing. Here's what I look like from the chest up now, anyway.




I have been bike riding 3 or 4 days a week and I enjoy it a lot. My leg strength isn't dipping because of it so I plan to continue it.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

tallcall

Wow, looking good man!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Witchblade

We demand shirtless shots.




















Of the girl.

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Duncans Donuts

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."