.gif "IP Gear")
- Joined
- Jun 5, 2002
- Messages
- 8,898
okay. we have this guy who comes into my gym and always buys a day pass. i have not seen him in a while but, he comes into the gym today and i have to tell ya the story. he just got out of prison and only gets to lift a couple times a week. he is 26 years old , black , and has a actual 27 inch waist at about 5'6. he weighs 188 pounds and also has shredded abs. (bastard) anyway i decided to hang out with him and catch up on what he has been doing. he told me he was going to work back and shoulders. he started by doing what he called "lawn mower pulls". we refer to them as db rows lol. he started at 80 pounds and went all the way to the 120 pound dbs and was getting about 10 reps a set. he then went to do chins and repped out countless reps and sets. he then decided to do the hammer pulldown and did only about 3 sets and went pretty heavy but, cheated quite a bit from start to finish.
we then went over to the smith machine and set up a bench to do behind the neck presses. he started with just two 45's and did about 10 reps. he added weight each set until he was at 275 pounds. these he brought to just below the top of the head and pressed up with assistance from me for about 4 reps. he then dropped back down to the two 45's to do two sets. he did a lot of reps with these to get a "swole on". (what ever that means...i am so uncool). he then went to the hammer shoulder press and went straight to the two 45's a side and stayed there for about 6 sets. the reps varied. he did not count.
after it was all done i asked him his routine. he said he did not know his sets ands reps because he just went until he lost interest. he said he biggest thing is to "put as much weight on the bar with out getting hurt". his form was fairly loose and he did not rest as much as i would have. his diet is shit. he eats about two to three times a day and that is what ever he can find. he will have a protein drink after he leaves the gym..but, that is it. his muscle bellies are very round and very full. he does no side delt work but, has all the side delt you could want by just doing the presses.
after he left i figured he did about 15 to 20 sets for back and about 12 to 15 sets for delts. i also added up his daily protein consumption based on waht he told me his typical diet was and he rarely gets more than 80 grams a day. yet, with about six weeks prep time he could easily walk off with a regional title. i do not thingk a national title would be out of the question if he put his mind and diet to it. in other words "HE MAKES ME SICK"
we then went over to the smith machine and set up a bench to do behind the neck presses. he started with just two 45's and did about 10 reps. he added weight each set until he was at 275 pounds. these he brought to just below the top of the head and pressed up with assistance from me for about 4 reps. he then dropped back down to the two 45's to do two sets. he did a lot of reps with these to get a "swole on". (what ever that means...i am so uncool). he then went to the hammer shoulder press and went straight to the two 45's a side and stayed there for about 6 sets. the reps varied. he did not count.
after it was all done i asked him his routine. he said he did not know his sets ands reps because he just went until he lost interest. he said he biggest thing is to "put as much weight on the bar with out getting hurt". his form was fairly loose and he did not rest as much as i would have. his diet is shit. he eats about two to three times a day and that is what ever he can find. he will have a protein drink after he leaves the gym..but, that is it. his muscle bellies are very round and very full. he does no side delt work but, has all the side delt you could want by just doing the presses.
after he left i figured he did about 15 to 20 sets for back and about 12 to 15 sets for delts. i also added up his daily protein consumption based on waht he told me his typical diet was and he rarely gets more than 80 grams a day. yet, with about six weeks prep time he could easily walk off with a regional title. i do not thingk a national title would be out of the question if he put his mind and diet to it. in other words "HE MAKES ME SICK"
