for bruno85 and betito

[Shelby]

These are boring as hell but you guys asked for some chest, delt, and tricep videos.

hammer strength flat:
YouTube - Video 2

life fitness lateral machine:
YouTube - Video 3

hammer strength reverse grip dip machine:
YouTube - Video 5



To give the thread some merit, I included some videos of my dogs plus the puppy that just moved in upstairs:

YouTube - Video 6

 

[Shelby]

and of course, some nudie pics. Bodyweight was 233 this AM. *burp*

 

[Shelby]

big butt

 

[b-boy]

and of course, some nudie pics. Bodyweight was 233 this AM. *burp*

damn bro! 233 and still pretty damn lean, i don't know what the fuck your doing son but keep doing it..... sheesh

 

[bruno85]

Thanks for posting those videos Shelby!

Awesome as always. Those super-slow reps look really painful. I have never seen anyone do such slow neagtives for chest. I have never seen that machine either. I've seen wide-grip, decline, and incline, or flat bench, but that thing is sweet.

I also like that idea for the reverse-grip dips. It sort of makes it almost like a bench dip right, without putting all the stress on your shoulder? I like that machine a lot but I have always lowered the seat and used a standard grip. My school gym doesn't have that machine but when I return home I will try that out.

Thanks again.

 

[Lenny]

First of all, nice training videos and love the doggies running around! And damn Shelby, you are growing like a freaking champ, like Brad said, whatever your doing is working!!

What does your training split look like these days? You might have already mention it before, but just wondering again...thanks and dang bro, keep it up!

 

[Shelby]

Thanks for posting those videos Shelby!

Awesome as always. Those super-slow reps look really painful. I have never seen anyone do such slow neagtives for chest. I have never seen that machine either. I've seen wide-grip, decline, and incline, or flat bench, but that thing is sweet.

I also like that idea for the reverse-grip dips. It sort of makes it almost like a bench dip right, without putting all the stress on your shoulder? I like that machine a lot but I have always lowered the seat and used a standard grip. My school gym doesn't have that machine but when I return home I will try that out.

Thanks again.

That was the HS flat machine. On the HS reverse grip dip I think we're going to change to a different movement because it's really precarious setting up in that machine with heavy weight - it wants to push you up out of the seat even with the thigh pads. It's a decent movement but it does stress the shoulders a good bit because of the stretch it puts them in at the top of the movement.

First of all, nice training videos and love the doggies running around! And damn Shelby, you are growing like a freaking champ, like Brad said, whatever your doing is working!!

What does your training split look like these days? You might have already mention it before, but just wondering again...thanks and dang bro, keep it up!

I'm doing the standard DC 2-way split, training 3 days per week (biceps, forearms and legs on day 1, and everything else on day 2, alternating back and forth between the 2 workouts). The workouts are long (2 hours minimum with all the warmups and stretching) but it's nice to only train 3 days per week.

Thanks guys.

 

[halflife]

Why such a high seat placement/lowering bar all the way down by abdomen?

Thanks for posting Shelby.

 

[Shelby]

Why such a high seat placement/lowering bar all the way down by abdomen?

Thanks for posting Shelby.

Minimizes shoulder recruitment... makes it almost all pec.

 

[Shelby]

Don't push with your hands either... think "elbows out" (lowering) then "elbows in" (pressing).

 

[halflife]

hmmm... I will try this Shelby. I have used the HS Incline, decline, and flat A LOT (I don't use incline anymore, cause I like to keep it in DC rep range and don't think my gym would like duct tape - ha). But it looks to be where I bring the handles down for HS decline - and it definitely feels different (been so long I don't remember if it was a different 'I didn't feel in chest' or different 'I don't feel it in shoulders')... But anywho I'll give it a try next workout - tomorrow and let you know in this thread. Thanks Shelby.

 

[Shelby]

I also don't let my arms go behind my torso on this - just like a floor press (saves the shoulders). Don't go to lockout either (keep the tension on the chest). The whole ROM is only maybe 12".. but I'm kind of a short guy.

 

[halflife]

I also don't let my arms go behind my torso on this - just like a floor press (saves the shoulders). Don't go to lockout either (keep the tension on the chest). The whole ROM is only maybe 12".. but I'm kind of a short guy.

You aren't the only one, I'm 5'6". Yea, I learned over at IM to do the whole PVC pipe technique and it has been golden ever since - I don't know how people reach all the way back without a liftoff with so much weight.

 

[qbkilla]

You aren't the only one, I'm 5'6". Yea, I learned over at IM to do the whole PVC pipe technique and it has been golden ever since - I don't know how people reach all the way back without a liftoff with so much weight.

never heard of the pvc pipe techinque can you give some info on this?

 

[VTliftVT]

never heard of the pvc pipe techinque can you give some info on this?

With hammer strength equipment the handles are normally to "deep" into your range of motion. So after your first rest pause of your rest pause set, it's very difficult (without having a spotter) to push the weight back out for your second and final portion of your rest pause set. To fix this many DC folk have brought in a cut off portion of pvc pipe to place between the handles and where they rest on the machine when at rest. This pushed the handles further our from your body so you can easily begin your set again.

 

[qbkilla]

These are boring as hell but you guys asked for some chest, delt, and tricep videos.

hammer strength flat:
YouTube - Video 2

life fitness lateral machine:
YouTube - Video 3

hammer strength reverse grip dip machine:
YouTube - Video 5



To give the thread some merit, I included some videos of my dogs plus the puppy that just moved in upstairs:

YouTube - Video 6

hey bro i was wondering why you chose that machine as one of your exercises for delts over things like oh press, oh machine press, oh dumbell press etc. did you stall out on some other shoulder movements, or do you find that that machine has been good at hitting your delts? right now im doing oh press, oh machine press, and a machine behind the neck press (performed facing the pad so it is actually infront not behind the neck).

 

[halflife]

With hammer strength equipment the handles are normally to "deep" into your range of motion. So after your first rest pause of your rest pause set, it's very difficult (without having a spotter) to push the weight back out for your second and final portion of your rest pause set. To fix this many DC folk have brought in a cut off portion of pvc pipe to place between the handles and where they rest on the machine when at rest. This pushed the handles further our from your body so you can easily begin your set again.

VTlift is right.
But you don't need to cut anything. Just go hardware store and get something like this: **broken link removed**

It should be called something like a 'pvc T connector.' Take a thin string 12-18" and tie to to a cheap carabiner (you can get these at hardware store too) and the pipe and that's it I think in total it costed me 4-5$ for 2 of them and will last forever

Wrap it around the pole of the HS machine then use the carabiner to clip on the string so it doesn't fall off the poll - then put the pipe on the bumper the weighted arm lies on. Really easy.

 

[halflife]

hey bro i was wondering why you chose that machine as one of your exercises for delts over things like oh press, oh machine press, oh dumbell press etc. did you stall out on some other shoulder movements, or do you find that that machine has been good at hitting your delts? right now im doing oh press, oh machine press, and a machine behind the neck press (performed facing the pad so it is actually infront not behind the neck).

Shelby has a good excerpt about this in a recent t-nation article he was featured in. I'll let him answer though *just plugging his work over there at t-nation*

 

[Shelby]

hey bro i was wondering why you chose that machine as one of your exercises for delts over things like oh press, oh machine press, oh dumbell press etc. did you stall out on some other shoulder movements, or do you find that that machine has been good at hitting your delts? right now im doing oh press, oh machine press, and a machine behind the neck press (performed facing the pad so it is actually infront not behind the neck).

I have shoulder issues that prevent me from doing standard shoulder presses w/ a pronated / palms forward grip.
I did lateral variations solely for the last year or so and made good gains but recently I've discovered that I can do an overhead press if I use a neutral / palms facing inward grip (like some machines have) so I've been using those in my rotation too.

 

[MEAN V.]

Thanks for the vids shelby, I too was wanting to see some chest movements. Dude your looking freaking huge bud, keep it up!