James Llewellin's Off Season Strength and Mass Journal - Page 6 - UK-Muscle Body Building Community

Magic Torch · 18-03-2008, 10:34 PM

Good effort mate, that is an awesome lift for your weight.

Still see a lil bit of condition there too

I was expecting a bit more chub after the long season you've had.

TH&S · 18-03-2008, 10:40 PM

Quote:

Originally Posted by supercell

Big thanks to Matt for the video below of me pulling 230kgs for 2.

http://uk.youtube.com/watch?v=hfXCB-eFzrs

James

Smooth reps. Good going!

Warstu · 18-03-2008, 10:55 PM

Quote:

Originally Posted by supercell

Big thanks to Matt for the video below of me pulling 230kgs for 2.

http://uk.youtube.com/watch?v=hfXCB-eFzrs

James

Great form mate

**hackskii** · 19-03-2008, 12:08 AM

That is impressive................
You had another in the tank........................

jjb1 · 19-03-2008, 07:36 AM

yea very good i guess you got a good build for power exercises as well really short stocky n full of muscle

that gyms mental do strong men train there then?

DRED · 19-03-2008, 08:29 AM

Quote:

Originally Posted by jjb1

yea very good i guess you got a good build for power exercises as well really short stocky n full of muscle

that gyms mental do strong men train there then?

here mate here is the link for the gym
http://ministryofmusclegym.com/default.aspx

**Nytol** · 19-03-2008, 04:08 PM

Quote:

Originally Posted by jjb1

yea very good i guess you got a good build for power exercises as well really short stocky n full of muscle

Guys with short arms often have trouble with the deadlift.

supercell · 19-03-2008, 06:36 PM

Quote:

Originally Posted by Nytol

Guys with short arms often have trouble with the deadlift.

What if you have short legs too?

J

supercell · 19-03-2008, 06:50 PM

Today is Wednesday 19th March 2008

My back is still sore today, amazing really as we did so little. Lats really not lower back and a little bit in the mid trapezius which I'd expect from deads.

Today was shoulders and calves and we decided that we would pre exhaust the shoulders first this week and do our pressing last. The pump was insane, so much so that Matt was feeling sick!!!

The workout was as follows:-

Shoulders

Side lateral raises

1x10 10kgs warm up
1x8 14kgs warm up
1x6 19kgs
1x6 21kgs dropped to 17kgs 1x6 dropped to 12kgs 1x8 FAILURE

Lying side raises (on incline bench ~ one side at a time)

1x8 10kgs warm up
1x8 12kg FAILURE

Rear delt machine

1x15 1/2 stack warm up
1x15 3/4 stack ropped to 1/2 stack 1x10 FAILURE

Seated smith press

1x12 60kgs warm up
1x8 100kgs dropped to 60kgs 1x8 FAILURE

40 minutes

Calves

Donkey calf raises

1x20 3/4 stack warm up
1x20 whole stack warm up
1x15 full stack + 15kgs attached FAILURE

Standing calf raises

1x15 full stack warm up
1x15 full stack + 3x20kgs plates WORK SET
1x10 full stack + 3x20kgs plates FAILURE

15 minutes

Again it was a great workout, great pumps in both muscle groups. With a day off tomorrow I can mentally prepare myself for what I am sure will be an intense quad and hams session on friday.:crazy:

:lift:

Captain Hero · 19-03-2008, 07:17 PM

Nice workout James, 2 questions though big guy -

1. Lying side raises and 2. Donkey Calf raises...........? Could you explain the movements please

supercell · 19-03-2008, 08:10 PM

Quote:

Originally Posted by Captain Hero

Nice workout James, 2 questions though big guy -

1. Lying side raises and 2. Donkey Calf raises...........? Could you explain the movements please

1. Grab an incline bench and lie on your side. Then raise the dumbell (from the starting position at the top of the thigh) until vertical and then slowly lower. Its a real 'old school' exercise (and the first time I have done them) but it fried the delts big time

2. We did ours on a specific machine but you can replicate the movement with someone sitting on your lower back.

The pad sits on your lower back/hip/pelvis area (you are bent forward 90 degrees at the hips supporting your arms on a pad) The pad is connected indirectly to a weight stack. With the balls of your feet on the platform you then raise yourself up (as in a standard calf raise) and then lower. The weight is basically transferred from your hips/lower back to your calfs as the upper body plays no part in support.

Hope that kind of explains it. Google it and it should come up with a diagram.

Its a great exercise and something I attribute my recent calf growth to.:lift:

J

Captain Hero · 19-03-2008, 08:20 PM

Quote:

Originally Posted by supercell

1. Grab an incline bench and lie on your side. Then raise the dumbell (from the starting position at the top of the thigh) until vertical and then slowly lower. Its a real 'old school' exercise (and the first time I have done them) but it fried the delts big time

I think I saw that on Pumping Iron the other night, I know what you mean now

Quote:

Originally Posted by supercell

2. We did ours on a specific machine but you can replicate the movement with someone sitting on your lower back.

The pad sits on your lower back/hip/pelvis area (you are bent forward 90 degrees at the hips supporting your arms on a pad) The pad is connected indirectly to a weight stack. With the balls of your feet on the platform you then raise yourself up (as in a standard calf raise) and then lower. The weight is basically transferred from your hips/lower back to your calfs as the upper body plays no part in support.

Hope that kind of explains it. Google it and it should come up with a diagram.

Its a great exercise and something I attribute my recent calf growth to.:lift:

J

Got it James, thanks for that

Nine Pack · 19-03-2008, 08:24 PM

Quote:

Originally Posted by supercell

1. Grab an incline bench and lie on your side. Then raise the dumbell (from the starting position at the top of the thigh) until vertical and then slowly lower. Its a real 'old school' exercise (and the first time I have done them) but it fried the delts big time

2. We did ours on a specific machine but you can replicate the movement with someone sitting on your lower back.

The pad sits on your lower back/hip/pelvis area (you are bent forward 90 degrees at the hips supporting your arms on a pad) The pad is connected indirectly to a weight stack. With the balls of your feet on the platform you then raise yourself up (as in a standard calf raise) and then lower. The weight is basically transferred from your hips/lower back to your calfs as the upper body plays no part in support.

Hope that kind of explains it. Google it and it should come up with a diagram.

Its a great exercise and something I attribute my recent calf growth to.:lift:

J

Lying side raises are also good using the same technique (or even lay on the floor on your side) but with a low pulley cable & stirrup handle. No dead spot at the midpoint that way, nasty...

Kezz · 20-03-2008, 12:11 PM

with the one bodypart every nine days training, is it a good idea to do it when you are dieting too??

Incredible Bulk · 20-03-2008, 12:22 PM

donkey raises

18-03-2008, 10:34 PM	#76 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 4,861 Blog Entries: 5	Re: James Llewellin's Off Season Strength and Mass Journal Good effort mate, that is an awesome lift for your weight. Still see a lil bit of condition there too I was expecting a bit more chub after the long season you've had. __________________ intentionally blank

19-03-2008, 12:08 AM	#79 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,517	Re: James Llewellin's Off Season Strength and Mass Journal That is impressive................ You had another in the tank........................ __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-03-2008, 07:36 AM	#80 (permalink)
jjb1 LIVING THE DREAM Join Date: Jun 2007 Location: uk Posts: 2,150	Re: James Llewellin's Off Season Strength and Mass Journal yea very good i guess you got a good build for power exercises as well really short stocky n full of muscle that gyms mental do strong men train there then? __________________ work hard, better your self, be all you can be.......but be happy doing it To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. fitness farm gyms ltd peakphysique gym bodytone

19-03-2008, 06:50 PM	#84 (permalink)
supercell Getting HUGE! Join Date: Aug 2005 Location: Kent Posts: 1,168	Re: James Llewellin's Off Season Strength and Mass Journal Today is Wednesday 19th March 2008 My back is still sore today, amazing really as we did so little. Lats really not lower back and a little bit in the mid trapezius which I'd expect from deads. Today was shoulders and calves and we decided that we would pre exhaust the shoulders first this week and do our pressing last. The pump was insane, so much so that Matt was feeling sick!!! The workout was as follows:- Shoulders Side lateral raises 1x10 10kgs warm up 1x8 14kgs warm up 1x6 19kgs 1x6 21kgs dropped to 17kgs 1x6 dropped to 12kgs 1x8 FAILURE Lying side raises (on incline bench ~ one side at a time) 1x8 10kgs warm up 1x8 12kg FAILURE Rear delt machine 1x15 1/2 stack warm up 1x15 3/4 stack ropped to 1/2 stack 1x10 FAILURE Seated smith press 1x12 60kgs warm up 1x8 100kgs dropped to 60kgs 1x8 FAILURE 40 minutes Calves Donkey calf raises 1x20 3/4 stack warm up 1x20 whole stack warm up 1x15 full stack + 15kgs attached FAILURE Standing calf raises 1x15 full stack warm up 1x15 full stack + 3x20kgs plates WORK SET 1x10 full stack + 3x20kgs plates FAILURE 15 minutes Again it was a great workout, great pumps in both muscle groups. With a day off tomorrow I can mentally prepare myself for what I am sure will be an intense quad and hams session on friday.:crazy::lift: __________________ James Llewellin - A proud member of Team M.P:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You

19-03-2008, 07:17 PM	#85 (permalink)
Captain Hero defeat your enemies with success Join Date: Jun 2004 Location: United Kingdom Posts: 6,150	Re: James Llewellin's Off Season Strength and Mass Journal Nice workout James, 2 questions though big guy - 1. Lying side raises and 2. Donkey Calf raises...........? Could you explain the movements please __________________ Captain Hero " Nothing great was ever achieved by being realistic!" 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero.

20-03-2008, 12:11 PM	#89 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Posts: 1,551	Re: James Llewellin's Off Season Strength and Mass Journal with the one bodypart every nine days training, is it a good idea to do it when you are dieting too?? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-03-2008, 12:22 PM	#90 (permalink)
Incredible Bulk Enter Something Witty Here Join Date: Sep 2007 Location: Portsmouth Posts: 352	Re: James Llewellin's Off Season Strength and Mass Journal donkey raises