Thursay bench session 5th of january/ fitness studio - UK-Muscle Body Building Community

chris jenkins · 06-01-2006, 11:44 AM

wide grip bench press

set 1 warm up with 20kg bar 10-12 reps

set 2 warm up 60kgs 5 reps

set 3 100kgs for 5 reps

set 4 120kgs for 5 reps

set 5 140kgs for 5 reps

set 6 170kgs for 5 reps

dips

set 1 20kgs for 5 reps

set 2 60kgs for 5 reps

set 3 100kgs for 5 reps * pb, up 2.5kgs from last week

Dumbell front raises, with one leg forward(alt leg every set) I lift the dumbell to 90, then pause for a second and slowly control the weight down... Find this exercise helps with my stability for flat bench. Front delts can take some punishment.

set 1 12.5kgs dumbells for 5 reps

set 2 27.5kgs dumbells for 5 reps

set 3 40kgs dumbells for 5 reps

hanging leg raises( with dumbell between feet)

set 1 12 reps 10kgs dumbell

set 2 12 reps 17.5kgs dumbell

set 3 10 reps 20kgs dumbell

Next session deadlifts*****

RAIKEY · 06-01-2006, 11:55 AM

Quote:

Originally Posted by chris jenkins

Dumbell front raises, with one leg forward(alt leg every set) I lift the dumbell to 90, then pause for a second and slowly control the weight down... Find this exercise helps with my stability for flat bench. Front delts can take some punishment.

set 1 12.5kgs dumbells for 5 reps

set 2 27.5kgs dumbells for 5 reps

set 3 40kgs dumbells for 5 reps

40 kgs !!! front raises !!

hold for a second !!!

lower it down under control !!

front delt can take some punishment!!????

your not kidding!! are your front delts made out of Kryptonite ???

jees !! thats a really strong lift Chris, well done mate

or is it me thats just p1ss weak ?

Ironman · 06-01-2006, 12:01 PM

dam front raises with 90lb db - that would rip my shoulder out - ever thought about britains strongest man?

chris jenkins · 06-01-2006, 12:01 PM

Ha ha, well I have been slaming this exercise for awhile now. Ive been known to jump around the gym like superman ha ha... Saw the exercise on a Ed Coan's training video.. I do them with palms facing in rather than down, somwhat like a hammer raise. I raise the dumbells together also....

chris jenkins · 06-01-2006, 12:03 PM

I would love to, havent got the bodyweight yet, but have been speaking to a friend of mine Gemma Taylor 'Britains strongest woman', thinking of goin up to do some technique training with her and her training partners.

RAIKEY · 06-01-2006, 12:09 PM

so thats 100 kgs held out in front for a second, at arms length,??

do you have a rope tied to the back of your belt and fastent to the wall , to stop you falling over?

or do you wiegh 25 stone?

plus.... hammer style??

do you not find when you get to this kinda weight you can bring biceps in a bit and slightly bend the elbows , bringing the weight closer to your body.

this is in no way a doubting attitude Chris, i am genuinly curious how to achieve such a strong front delt and joint for that matter.!!!!

what bout lower back too Ouch!

slightly OT

we use the water stations in our office the one with a 20 litre bottle on top.
they recently came with handles on(you can guess the rest)

so there basically 20 kg weights.

we had a inter-office compo to find the longest lift ...

i won it,! i kept it at 90 degrees for 1 min 35 secs. palms down straight out

and couldnt train delts for a week .......

i thort i did well but fcuk me i aint invitin you to the next one.!!

chris jenkins · 06-01-2006, 01:00 PM

ha ha, judging by the size of your back in your profile pics you shouldnt have any probs with 40kgs dumbells buddy. Il get Justin Hurley to video clip me on the next bench session... Ive got a habbit of doing crazy things like that in work also.

**big pete** · 09-01-2006, 05:20 PM

chris your a beast!! are the bench's all un-shirted? or do you shirt up for the final set??

also, sorry for the delay but Bday present, will be there in the morning

raikey, saying about strongman. lucky bastard is only.... ooooohhhh... 90k in bodyweight!!!

Rocksteady · 10-01-2006, 02:16 PM

does anyone else feel that 40kg is too heavy for front raises?

this is not a compound exercise is it

as lee haney says

"stimulate dont annihilate"

**Tinytom** · 10-01-2006, 02:21 PM

Chris is a strong guy so I would say not. :lift:

Rocksteady · 10-01-2006, 02:25 PM

its not about wieght on this one though

if haney only does it with 20-30 kg

40 would take worlds strongest man

DB · 10-01-2006, 03:02 PM

Quote:

Originally Posted by Rocksteady

its not about wieght on this one though

if haney only does it with 20-30 kg

40 would take worlds strongest man

LOL he is stronger than hanley mate lol and not far off WSM lifts and would most prob beat them all if bodyweight was taken into account .....

he is junior world powerlifting champion or worlds most dyed hair contest champ...

one of the two maybe both

**Tinytom** · 10-01-2006, 03:11 PM

Quote:

Originally Posted by Rocksteady

its not about wieght on this one though

if haney only does it with 20-30 kg

40 would take worlds strongest man

I think you are confusing the terms 'Bodybuilding' with 'Powerlifting'. Different goals so different techniques.

Rocksteady · 10-01-2006, 04:13 PM

does he still compete now?

cos there was a guy with the same name who was banned for 2 years

DB · 10-01-2006, 04:15 PM

yeah he still competes

take a look here mate

http://www.uk-muscle.co.uk/general-conversation/11914-tip-day.html

06-01-2006, 11:44 AM	#1 (permalink)
chris jenkins Looking Freaky Join Date: Aug 2004 Posts: 735	Thursay bench session 5th of january/ fitness studio wide grip bench press set 1 warm up with 20kg bar 10-12 reps set 2 warm up 60kgs 5 reps set 3 100kgs for 5 reps set 4 120kgs for 5 reps set 5 140kgs for 5 reps set 6 170kgs for 5 reps dips set 1 20kgs for 5 reps set 2 60kgs for 5 reps set 3 100kgs for 5 reps * pb, up 2.5kgs from last week Dumbell front raises, with one leg forward(alt leg every set) I lift the dumbell to 90, then pause for a second and slowly control the weight down... Find this exercise helps with my stability for flat bench. Front delts can take some punishment. set 1 12.5kgs dumbells for 5 reps set 2 27.5kgs dumbells for 5 reps set 3 40kgs dumbells for 5 reps hanging leg raises( with dumbell between feet) set 1 12 reps 10kgs dumbell set 2 12 reps 17.5kgs dumbell set 3 10 reps 20kgs dumbell Next session deadlifts*****

06-01-2006, 12:09 PM	#6 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,378	so thats 100 kgs held out in front for a second, at arms length,?? do you have a rope tied to the back of your belt and fastent to the wall , to stop you falling over? or do you wiegh 25 stone? plus.... hammer style?? do you not find when you get to this kinda weight you can bring biceps in a bit and slightly bend the elbows , bringing the weight closer to your body. this is in no way a doubting attitude Chris, i am genuinly curious how to achieve such a strong front delt and joint for that matter.!!!! what bout lower back too Ouch! slightly OT we use the water stations in our office the one with a 20 litre bottle on top. they recently came with handles on(you can guess the rest) so there basically 20 kg weights. we had a inter-office compo to find the longest lift ... i won it,! i kept it at 90 degrees for 1 min 35 secs. palms down straight out and couldnt train delts for a week ....... i thort i did well but fcuk me i aint invitin you to the next one.!! __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

09-01-2006, 05:20 PM	#8 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	chris your a beast!! are the bench's all un-shirted? or do you shirt up for the final set?? also, sorry for the delay but Bday present, will be there in the morning raikey, saying about strongman. lucky bastard is only.... ooooohhhh... 90k in bodyweight!!! __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

10-01-2006, 02:21 PM	#10 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,883	Chris is a strong guy so I would say not. :lift: __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at 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. Sponsored by Extreme Nutrition - Almost an unfair advantage

10-01-2006, 04:15 PM	#15 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,405	yeah he still competes take a look here mate http://www.uk-muscle.co.uk/general-conversation/11914-tip-day.html __________________ DB 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. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-01-2006, 12:01 PM	#3 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	dam front raises with 90lb db - that would rip my shoulder out - ever thought about britains strongest man?

06-01-2006, 12:01 PM	#4 (permalink)
chris jenkins Looking Freaky Join Date: Aug 2004 Posts: 735	Ha ha, well I have been slaming this exercise for awhile now. Ive been known to jump around the gym like superman ha ha... Saw the exercise on a Ed Coan's training video.. I do them with palms facing in rather than down, somwhat like a hammer raise. I raise the dumbells together also....

06-01-2006, 12:03 PM	#5 (permalink)
chris jenkins Looking Freaky Join Date: Aug 2004 Posts: 735	I would love to, havent got the bodyweight yet, but have been speaking to a friend of mine Gemma Taylor 'Britains strongest woman', thinking of goin up to do some technique training with her and her training partners.

06-01-2006, 01:00 PM	#7 (permalink)
chris jenkins Looking Freaky Join Date: Aug 2004 Posts: 735	ha ha, judging by the size of your back in your profile pics you shouldnt have any probs with 40kgs dumbells buddy. Il get Justin Hurley to video clip me on the next bench session... Ive got a habbit of doing crazy things like that in work also.

10-01-2006, 02:16 PM	#9 (permalink)
Rocksteady Newbie Trainer Join Date: Jan 2006 Posts: 16	does anyone else feel that 40kg is too heavy for front raises? this is not a compound exercise is it as lee haney says "stimulate dont annihilate"

10-01-2006, 02:25 PM	#11 (permalink)
Rocksteady Newbie Trainer Join Date: Jan 2006 Posts: 16	its not about wieght on this one though if haney only does it with 20-30 kg 40 would take worlds strongest man

10-01-2006, 04:13 PM	#14 (permalink)
Rocksteady Newbie Trainer Join Date: Jan 2006 Posts: 16	does he still compete now? cos there was a guy with the same name who was banned for 2 years