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black mess wrote:Thanks AngryGoldfish, gonna look into that.

I did some pullups in the park yesterday. I feel a bit sore today so i guess there were muscles there that I haven't been working out with the routine I've been doing, particularly in the shoulder/chest area.

vidret wrote:looks great. have 2 slices if you feel like it

did you read the first posts I made?

vidret wrote:not saying the pecs SHOULD be used primarily in a pullup. sorry broheim :P

i was gonna say something like sometimes shit goes wrong and then i was gonna link to this article I read about an old couple that had been doing it for all their lives with the old guy sticking it in the urethral opening - and for you under 12 that means where her pee comes from, not where dick goes. I was just about to google "old couple sex urin -" and then i stopped. i don't want to go there.

point is, first time anything can happen.

vidret wrote:I'd say you've got a good synergy going but you could condense this into proper shoulder presses, bench presses, pushups and dips. keep that plank row for core. do more sets, focus on progression.

It's VERY hard to make sure you're progressing on 30+ lifts, cut it down and focus on getting better on the few, more important ones.

same thing here, too much volume and focus on curls - look at how big your biceps are and then look at how big your thighs are - which one needs more attention?
Focus on pulldowns/pullups/chinups, a row or two (dumbbell, machine, barbell) and then kick out a couple of sets of biceps if you want to at the end. I don't think traps are an issue but if you want to, do them.
They will take some of the load in a deadlift, the shoulder press and a row.

focus on getting a good squat, work a one leg-squat for stability, take 2 of your favourite core/ab movements and keep doing them and make progress.


I'd like to see deadlifts in there, could be squeezed into your "push" day just so that you keep a distance between that and the squat.

There's a reason why the workout I posted contains 6 (7) movements in total. If you can progress on all of those movements you're going forward. Make it easier on yourself.

Do 4 sets on every exercise if you feel the workout isn't enough, but really you should push yourself to the limit with the weight and the reps so that you GET a good workout out of these few exercises.
Today all I did was pullups, pulldowns and then a row. done. It's what I needed to do, and I did it.

vidret wrote:So either upgrade your home equipment, because 7 kg doesn't cut it for.. anything, maybe shoulder movements. If you can hit it 3 times or more per week you can make HUGE progress. I would even go so far as saying you shouldn't do more than 4 times a week starting out doing these big lifts 'cause you need the rest. days in between you rest - that simple. I cover how different approaches to times /per week in my 3rd post I think.

I could easily get by on 3 times a week if I had to.

For home workouts I'd suggest a barbell and then 2 of each size weight, 1,25kg/ 2,5 kg/5 kg/10 kg/15 kg/20kg
That way you can progress a minimum of 2,5 kg and you can get a maximum weight on the bar to 127,5 kg, the only lift in danger of hitting that ceiling within the coming weeks/months would be the deadlift.

I have no idea what your home situation looks like so I'm just giving you a general best idea answer.

vidret wrote:[youtube]http://www.youtube.com/watch?v=bafkFhkMTbM&list=UU9gFih9rw0zNCK3ZtoKQQyA&index=5[/youtube]

not a super huge fan of her, but this, goldfish, is why i tell people to get to the gym instead of doing it at home