Red Beards Gym Junkie Rebirth.

[Fullermorg]

Good lifting there Red.<br />
<br />
Thinking of incorporating dead lifts into my routine now, but never had any instruction in how to do them so a bit nervous of fucking my back up.

[Guest]

Go to [url="http://www.rugbysmart.co.nz"]www.rugbysmart.co.nz[/url] and log onto the inseason training programme.  Click on the video clip for BB Squat/Deadlifts on one of the weights days and you will get a vid of squat and then deadlift technique

[Guest]

Like RB says - that is a good site. <br />
<br />
Also, start out with really light weights to make sure your technique is good. Get side-on to the mirror and make sure it looks like the video from 1st rep to last, because when you're farking tired you'll bend your back and then you WILL fuck it up! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' />

[Fullermorg]

Cheers Gents!

[MN5]

Busting out a few deadlifts of my own and followed the mirror advice and found my technique was getting a bit sloppy by the final few reps, mirror certainly helped me straighten things out ( pun intended )

[Guest]

Absolutely essential. If you have to drop weight to make sure you go right from first to last, then do it. If you find you can do your usual number of reaps easily with the lower weight, its simple enough to increase your reps <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /><br />
<br />
I'm using only about 30kg because that's all I have available, but I do sets of 20-25. I'm mighty shaky by the end of 2 sets of that I can tell you <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />

[Guest]

[b]Wednesday[/b]<br />
<br />
5pm<br />
[b]<br />
Chest/Shoulders/Triceps/ABs[/b]<br />
<br />
Bench 3X5 120kgs.  Cable Flys, DB SMP, TPD, 3X20 Swiss Crunch.Â

[Guest]

Thursday<br />
<br />
Squat 140(5), 150(5), 160(3), 140(5) plus leg ext, ham curls, calves and crunches.<br />
<br />
Trained like a dog, need to warm up, sleep and eat better.  The burgers and rum overdose of the weekend are still affecting with the body.Â

[Guest]

Saturday<br />
<br />
Weights.<br />
<br />
Full Body Circuit<br />
<br />
Squat, Bench, Chins, DB SMP, Crunches.  3 sets per ex of 10 to 20 reps

[Guest]

Sunday<br />
<br />
Cardio<br />
<br />
30 minute running programme on Treadmill.

[Guest]

Wednesday<br />
<br />
Weights.<br />
<br />
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), Cable Flyes, DB SMP, Close Grip Bench <br />
<br />
Even warmed with 10 minutes cardio before weights, how about that!

[Guest]

[quote name='Red Beard']<br />
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), [/quote]<br />
<br />
:nta Interesting progression that - I assume you did to failure, but was backing up with the 120x5 part of the plan? Or did you not rest long enough on the upward leg?

[Guest]

Yeah the 120 on the way up was just a warmup for the 130. The last three sets were to failure.  Felt my right eye vessels about to burst again.

[Guest]

I get that feeling in the top of my head when trying to leg press too much :nta Burst it once and will never do it again. Sadist bloody personal trainer

[Guest]

Friday<br />
10 Mins Cardio Warm Up<br />
<br />
Hi Pulls 2X5, Power Cleans 5/4/3, Chins 4X6, BB Curls 3X8, Abs 120<br />
<br />
Followed by a Protein Shake and massive feed of extremely rare steak at Lone Star.

[Guest]

[b]Sunday[/b]<br />
<br />
Treadmill:  BFL  Running Programme 20 minutes.<br />
<br />
[b]Monday[/b]<br />
<br />
Weights<br />
<br />
Squat 140kgs 3X5 Leg Ext, Leg Curl, Calf Raises 80 Crunches.

[Guest]

[b]Tuesday[/b]<br />
<br />
Treadmill.  BFL Running Programme 20 minutes.<br />
<br />
<br />
[b]Wenerei[/b]<br />
<br />
Bench 120kgs 3X6 DB Flys, Stand BB Press, TPD

[Fullermorg]

What is TPD Beardie?

[Guest]

[quote name='Fullermorg']<br />
What is TPD Beardie?<br />
[/quote]<br />
Cable Tri Push Downs

[Guest]

[b]Sunday[/b]<br />
<br />
Weights<br />
<br />
UB Circuit : DB Bench, Chins, DB SMP, BB Curls, CG Bench, TPD, Crunches