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Post by Beefy Busch on Oct 2, 2015 11:43:02 GMT 10
I agree, I think I've gotten more comfortable with the idea of my routine but then I go to the gym and I'm like Oh fuck I can't do this why is everything hard I did do 21's in the past they made my arms so exhausted but I got good gains out of them. I have slender arms and limbs so I'm really trying to thicken em up from the front and back view. So more curls and squats for me I guess xD I ought to get back into them 21's, I think I shall next week since I am always stuck at bicep curls at 43 lbs some days I crank out 12 other times I lower my reps or the weight because I get tired. Or else I say fuck reps and try curling 60lbs for 4 reps for a few weeks xD Speaking of drop sets, Arnold used to do 1 rep with the highest weight available on him with dumbbells. then he would lower the weight just enough to make 2 reps. And so on. You can always experiment. Yeah I defiantly need to change things up for sure. I'll defiantly look into doing drop sets. Although I don't think I wanna know my 1 Rep Max as I might have a existential crisis if I do XD
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Post by LuciaGTAVI on Oct 2, 2015 11:51:09 GMT 10
Speaking of drop sets, Arnold used to do 1 rep with the highest weight available on him with dumbbells. then he would lower the weight just enough to make 2 reps. And so on. You can always experiment. Yeah I defiantly need to change things up for sure. I'll defiantly look into doing drop sets. Although I don't think I wanna know my 1 Rep Max as I might have a existential crisis if I do XD It's good to really know your limits. Tomorrow since i'll do dropsets, i'll try the 1st set with 60kg/132ibs instead of 55kg/121ibs i do regularly. I'll keep pushing harder. Next week comes with a big ass intensity and i can't wait for it. Let the steel shape your body.
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Post by LuciaGTAVI on Oct 3, 2015 1:40:32 GMT 10
Beefy BuschOh yeah i tried the dropsets today. This is what i did : 1) Barbell Incline Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. 2) Barbell Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. 3) Barbell Decline Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. Then repeated this ^ again. 1) Barbell Incline Bench Press. 3 sets to failure. 40kg/88ibs, 30kg/66ibs, 20kg/44ibs. 2) Barbell Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. 3) Barbell Decline Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. I didn't try the 60kg/132ibs today because they are too heavy for me yet. I did try my limit tho 55kg/121ibs but that was heavy so decided to lower it a bit just to get the intensity up. I could've done it but that would ruin the intensity cuz i do them really slow. Then i did the normal dumbbells exercises with dropsets too, till failure with 3 sets each exercise. And then ofcourse did the abs too. I did countless crunches and other stuff with no rest. R.I.P abs tomorrow. After that i kept looking in the mirror, posing and shit for like 10 mins. And the trainer said : "You're becoming obsessed". lol I can see some really nice cut shapes and some really nice veins i had not seen before. This was by far the best day i had on the gym. I'm, .... i'm impressed. Really! Now this is what i call the real deal. Really got me reach 100%. I was really looking for that critical pump. Thank you so much for suggesting it to me. On second thought i will change the training schedule. I will include 2 weeks of dropsets and 2 weeks of "normal pushing". One week critical, one week push.
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Post by Beefy Busch on Oct 3, 2015 5:34:13 GMT 10
Beefy BuschOh yeah i tried the dropsets today. This is what i did : 1) Barbell Incline Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. 2) Barbell Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. 3) Barbell Decline Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. Then repeated this ^ again. 1) Barbell Incline Bench Press. 3 sets to failure. 40kg/88ibs, 30kg/66ibs, 20kg/44ibs. 2) Barbell Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. 3) Barbell Decline Bench Press. 3 sets to failure. 50kg/110ibs, 40kg/88ibs, 30kg/66ibs. I didn't try the 60kg/132ibs today because they are too heavy for me yet. I did try my limit tho 55kg/121ibs but that was heavy so decided to lower it a bit just to get the intensity up. I could've done it but that would ruin the intensity cuz i do them really slow. Then i did the normal dumbbells exercises with dropsets too, till failure with 3 sets each exercise. And then ofcourse did the abs too. I did countless crunches and other stuff with no rest. R.I.P abs tomorrow. After that i kept looking in the mirror, posing and shit for like 10 mins. And the trainer said : "You're becoming obsessed". lol I can see some really nice cut shapes and some really nice veins i had not seen before. This was by far the best day i had on the gym. I'm, .... i'm impressed. Really! Now this is what i call the real deal. Really got me reach 100%. I was really looking for that critical pump. Thank you so much for suggesting it to me. On second thought i will change the training schedule. I will include 2 weeks of dropsets and 2 weeks of "normal pushing". One week critical, one week push. Glad to hear it! Look forward to hearing more of your awesome progress! I know with most of my lifts, I do em slow so I think I'm gonna follow my advice and dropset too! Although with the bench press I think I'll have to use dumbbells because I have had too many close calls with the bars. I did do some 61lbs biceps curls, managed to do 4-5 reps in a row and then had to readjust my grip and cranked out the remainder to get a total of 6 reps. Still need to work on my grip so did 3 sets where I stood for 30 seconds clutching 40 lbs dumbbells for the love of Hercules. Gonna have to revise my workout and do a complete re haul this weekend. UPDATE: So this Saturday I woke up well before my alarm clock and yet my mind and body are both whispering: Maybe you should take a rest." So I'm going to obligate than and give em body exercises instead (Abs with some calf raises and pushups). It also dawned on me that I'm really wanting to push myself so I think I''m gonna just say fuck reps for a month and focus on heavy weights with low reps (4-6). If I don't feel satisfied, I'll do more sets then. My frame needs to learn to grow so hopefully by giving it more weight it'll catch on. I'll add the potential workouts later once I've had more time to think.
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Post by LuciaGTAVI on Oct 5, 2015 11:59:06 GMT 10
fuck reps for a month and focus on heavy weights with low reps (4-6). Fuck them. I'm trying those fucking 60kg/132ibs Barbells with 4-6 reps. I'll superset it with my forearms after. And i'm superseting my biceps with triceps tomorrow. I'll see how it goes and i'll tell you. Edit : Turned out i could lift 65kg/143ibs Barbells with 4 sets. Struggling my ass off and cheating a little. But meh, i reached what i intended, the 60kg/132ibs Barbells are my limit now. Superseting allowed me to do a lot more exercises in a shorter period of time. I love that high intensity, non stop sweating. I'll use superseting almost on everything now, except when i do dropsets.
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Post by Beefy Busch on Oct 6, 2015 5:02:24 GMT 10
fuck reps for a month and focus on heavy weights with low reps (4-6). Fuck them. I'm trying those fucking 60kg/132ibs Barbells with 4-6 reps. I'll superset it with my forearms after. And i'm superseting my biceps with triceps tomorrow. I'll see how it goes and i'll tell you. Edit : Turned out i could lift 65kg/143ibs Barbells with 4 sets. Struggling my ass off and cheating a little. But meh, i reached what i intended, the 60kg/132ibs Barbells are my limit now. Superseting allowed me to do a lot more exercises in a shorter period of time. I love that high intensity, non stop sweating. I'll use superseting almost on everything now, except when i do dropsets. Good to hear! I myself went pretty decently with squatting 60 kg at 6-8 reps, so you can curl my squats I tried to do some front squats but found the burn was more in my wrists and forearms than legs so I stopped feeling that I did not get the grip right,. I did a bit of looking up on it and I personally think my arms are too short for it. ( I'm only 5,7 ft anyway so no doubt my whole frame is small at 120 lbs ) But I did do some Barbell lunges in the squat rack and oh boy did I feel the burn in my ham strings and glutes with them. My ass still hurts I tried to implement some chest as well but I think I fell kinda short with them as I seemed more focused on my legs today. I did increase both my incline (25lb x plates with a roughly 45lb bar) and flat bench (45lb bar with 35 lbs plates then adding 5lbs ore to each side on the final set.) press aiming for the 4-6 reps safely without a spotter, sometime pushing to 8 or just under rep wise with securing the bar and having a wee 5 second respite. I've had incidents where my body kinked out suddenly and I was too exhausted to get the bar off my chest. I guess I'll need to make a friend at my gym. So I think for pushing myself, chest wise I'll stick to dumbbells as I feel I can stretch the muscle better with the motion. Just need to go heavier. C'mon 50lbs dumbbells I'm ready to get rekt! Update: So I've been increasing the weight for some exercises and doing as many reps as I can before I start doing shitty form and more importantly trying out different exercises. I'm such a sucker for not changing and that is part of the reason I need to continue to change, so I can adapt and GROW! Really got my shoulders with the Rear Delt Flys and increased my overhead press to 70lbs.
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Post by LuciaGTAVI on Oct 18, 2015 21:08:22 GMT 10
So it's been an intensive week and a half. I woke up at night yesterday and i thought to myself why wasn't i sleeping? Turned out my forearms were burning :0 and still are.
As i talked to the trainer, supersetting everything is bad for your heart. Heartbeats go crazy. So now i'm supersetting only 1 day, the chest, biceps, triceps, abs and forearms day.
And i've been squating 80kg/176ibs on the squat rack. That thing is heavy. So heavy that it hurts my traps lol. But hell the satisfaction of bending the barbell bar a little when i sit up is unimaginable.
Oh and i've found out how to add extra burn on the pecs. If you can't go heavier, go with a wider grip on those barbells.
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Post by Beefy Busch on Oct 18, 2015 23:40:15 GMT 10
So it's been an intensive week and a half. I woke up at night yesterday and i thought to myself why wasn't i sleeping? Turned out my forearms were burning :0 and still are. As i talked to the trainer, supersetting everything is bad for your heart. Heartbeats go crazy. So now i'm supersetting only 1 day, the chest, biceps, triceps, abs and forearms day. And i've been squating 80kg/176ibs on the squat rack. That thing is heavy. So heavy that it hurts my traps lol. But hell the satisfaction of bending the barbell bar a little when i sit up is unimaginable. Oh and i've found out how to add extra burn on the pecs. If you can't go heavier, go with a wider grip on those barbells. Aww dude, well hope the burn doesn't interrupt your sleep anymore xD. Still I'm really mirin your progress and intensity, I wanna get to that level and weight someday! <3 (I want to bend that bar too) Yeah I've been trying to widen my grip more and for barbells when it comes to chest and then narrowing it for biceps. I did manage to crank 4 sets 7 reps of 50lbs dumbbells for the dumbbell bench press. As for my squats I'm always feeling it in the glutes and hammies at 135lbs ( 45lbs bar included, so with one 45lbs plat eon each side.) , so I tried lighter weight at dropping to 35lbs plates and faster reps to obtain more burn in the quads and I did. Strangely not sore today but no doubt it'll hit me Monday. Man I can't wait to see the gains all the variety will bring. XD
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Post by LuciaGTAVI on Oct 30, 2015 2:52:24 GMT 10
I've now officially been 3 months at the Gym.
Non stop hard work sacrifice and intensity has paid off really well. I got lighter, leaner, muscular and i've doubled my strength. Started benching with 30kg now i am benching with 60kg.
I cannot wait 'till i make the 1st year.
*GROWL*
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Post by Beefy Busch on Oct 30, 2015 6:04:01 GMT 10
LuciaGTAVI Congratulations! Your intensity and discipline is really an inspiration for me. I'm amazed you've been at it only 3 months. You are a TRUE Beast! I recall my first 3 months at the gym being very unplanned and scattered with alot of mental struggle and lack of commitment. (Been at it gym-wise for a good year now, at least I would hope so hahahaha) I've only just gotten to benching a solid 8 reps of 105 lbs (2x 30 lbs in plates with a 45lbs bar) now so I 'm slightly envious of your progress and self discipline, but your becoming an inspiration to me to keep pushing, regardless of how far. Keep up the amazing work and beast on bro! - my inner beast howling at you!
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Post by LuciaGTAVI on Nov 5, 2015 6:38:37 GMT 10
Big Fucking Update! It's time to REFORGE.
If so far i got leaner and look ripped, it's time to add big ass layers of MUSCLE. I will now change the intensity again, forcing the muscle growth to extreme pain. Thus achieving it without any supplements.
This is the new plan
Going to the gym 6 times/week and 3hrs/day. Will reduce the time per day, thus increasing overall intensity and focusing only on one Big Muscle and one Small Muscle per day. Monday : Chest and Biceps. Tuesday : Back and Triceps. Wednesday : Shoulders and Abs. Friday : Legs and Traps/Forearms. Saturday : Chest and Abs. The workout routine will include maximum weights that i can lift. It's time to shred apart the muscle fibers so they regenerate more powerful. No supersetting, only Dropsets once per month on Biceps and Chest. Rest is for the WEAK.
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Post by Beefy Busch on Nov 5, 2015 8:02:10 GMT 10
Rest is for the weak?! One must know stillness if they are to move as fast as the wind and strike as hard as the earth. May the GAINS begin for you! xD Don't Overtrain! I myself I have been in a sort of limbo this past week of only doing 3 days a week at the gym with one day set aside for core. Side planks are where is at for me on feeling the burn. Next week I'll have the whole week off from classes to go as hard as I can for as long as I want! Aiming for 2 hours minimum My plan for this week is keeping up my split routines and consistency. Biceps and Back Standing EZ Barbell Curls on the Preacher bench. 7-8 reps x5 sets Inward Palm close grip lat pull downs 5 sets of 12 reps Outward Palm Barbell Curls 8-12 reps 4 sets ( Been feeling this exercise in my forearms now) Wide Grip Lat pulldowns 5 x 12reps Cable Rows 5x 8-12 reps Core Plank 30 seconds x 4 sets Leg Raise 35-45 reps x 4 sets Side Planks each side x 4 sets at 30 seconds 4 sets of 30 lying leg raises. I like to super set with these exercises. Chest and Shoulders Barbell Bench Press 5 sets of 8 reps (105 lbs) 45 (bar) 30lbs x 2 weight plates Incline Bench Press 5 sets of 8 reps (95lbs I think) 45 (bar) 25lbs x 2 weight plates Dumbell Bench Press 5 sets of 4-8 reps (50lbs dumbells x 2) Sometimes dropped to 45lbs Rear Delt Flies 5 sets x 8-12 Overhead Barbell press 4 sets of 7-8 (70lbs) Shoulder Shrugs (35lbs - 40lbs dumbells x 2) Legs and Triceps Squats 4 sets of 6-8 reps at 135lbs (45 bar) 45lbs x 2 weight plates Leg Extensions 5sets of 8-12 reps Barbell Lunges 5 sets of 8 reps per a leg (My gym is shitty for this so I'll have to do it in a rack with a pad for my knee or something) Tricep Pulldowns 5 sets of 12 reps Seated Tricep Extension 5 sets of 8-12 reps With my next week off maybe I can finally go 5 or 6 days in row
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Post by LuciaGTAVI on Nov 5, 2015 8:48:42 GMT 10
Don't Overtrain! That word doesn't exist in my dictionary. I wouldn't recommend supersetting different muscle group exercises, because blood pressure will be like crazy. Think of it as this : You heart will pump more blood to the chest (if you are doing chest) then you go to exercising legs. Now heart will take the blood away from chest and put it on the legs. In the end? Wich muscle group regenerates? Listen to my advice and if you want to superset do it on the same muscle group. Now what have i told you about 8 reps? Hm? Make solid 12 reps. If you can't, drop the weight, it's no shame. It's not about the WEIGHTS. It's about pushing it right. When i see that you type that "8-12reps" i see insecurity. Also hit the gym 6 times, not 5. Don't go over 4 sets. It's pointless as muscle will generate resistance towards it. Don't plan on the time you want to spend, plan on the time on how fast can you complete an amount of exercises Aside from that, i like your mixed up style. And i tried squating 85kg/187lbs (45lbs bar included) today. I did 3 reps when my trainer show up behind me and tells me to stop. I asked why and he said it's too much pressure on my back for the amount of time i have spend on the gym. Well i guess he knows best so 80kg/176lbs will be my limit for a while. Also tried one leg leg press with max 35kg/77lbs. Those got my thighs really good. I'm trying to push over 125kg/253lbs with seated calf raise but the EZ bar is very limited. As soon as i try a normal barbell (20kg/45lbs bar) with the same weights i fail.
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Post by Beefy Busch on Nov 5, 2015 9:28:25 GMT 10
Don't Overtrain! That word doesn't exist in my dictionary. I wouldn't recommend supersetting different muscle group exercises, because blood pressure will be like crazy. Think of it as this : You heart will pump more blood to the chest (if you are doing chest) then you go to exercising legs. Now heart will take the blood away from chest and put it on the legs. In the end? Wich muscle group regenerates? Listen to my advice and if you want to superset do it on the same muscle group. Now what have i told you about 8 reps? Hm? Make solid 12 reps. If you can't, drop the weight, it's no shame. It's not about the WEIGHTS. It's about pushing it right. When i see that you type that "8-12reps" i see insecurity. Also hit the gym 6 times, not 5. Don't go over 4 sets. It's pointless as muscle will generate resistance towards it. Don't plan on the time you want to spend, plan on the time on how fast can you complete an amount of exercises Aside from that, i like your mixed up style. And i tried squating 85kg/187lbs (45lbs bar included) today. I did 3 reps when my trainer show up behind me and tells me to stop. I asked why and he said it's too much pressure on my back for the amount of time i have spend on the gym. Well i guess he knows best so 80kg/176lbs will be my limit for a while. Also tried one leg leg press with max 35kg/77lbs. Those got my thighs really good. I'm trying to push over 125kg/253lbs with seated calf raise but the EZ bar is very limited. As soon as i try a normal barbell (20kg/45lbs bar) with the same weights i fail. Oh oopsie I meant I like to superset with my core excersises, I hardly ever superset at my gym as everything is usually so spread out and I don't wanna risk some dumb ass knabbing my equipment. I'll do 4 sets and aim for higher reps then As for time that 2 hours is just generally how long it takes me I find as I'm more slow in my lifting and I enjoy giving myself that luxury of time to breathe so I can lift at my fullest. But yeah going faster has it's benefits I'll do that on form now on and see how it goes. As for the 8-12 reps, Alot of people say that is the optimal range, some others say 4-6, and then others say 12-20, basically there is more than one way to get there. Depends on the weight and different strokes for different folks. For me some exercises I get solid at 12 reps on the first set or 2 then the reps get less due to me getting tired, so then in most cases I carry on with the weight and continue reps to how many reps under 12. If it gets under 8, I then usually drop the weight. I've mostly been looking at doing at least 100 reps for the whole workout on a body part. So with your advice in relation to my routine: 3 exercises each part at 4x 12 reps ( Total 144 reps) Seems pretty damn solid so I'll try to stay religious to drop the weight to get that sacred "12" number. Some gains were made with heavy lifts at 6-8 reps. I also just wanna lift heavy sometimes because I feel stuck and wanna go GGGRRRRRRRR and sometimes you have to just go heavy to get those frustrations out. Reps be damned. I tried calf raises with a barbell and it felt really uncomfortable as it seemed to crush my thighs as the bar was small and narrow so I stick with 50 dumbbells on each leg. I forgot to add that in my leg post. I'll see how a normal 45lb bar feels someday. I'll try that one leg press someday as well and see how it goes. As for 6 days, I've struggled with 5 in the past and could only get 4 days. My mental focus needs major work. But I will try, that's all I can guarantee. But the week is free so I do think I can crank it out. Thanks for the advice and suggestions brother Keep up the great work!
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Post by LuciaGTAVI on Nov 6, 2015 0:25:45 GMT 10
That word doesn't exist in my dictionary. I wouldn't recommend supersetting different muscle group exercises, because blood pressure will be like crazy. Think of it as this : You heart will pump more blood to the chest (if you are doing chest) then you go to exercising legs. Now heart will take the blood away from chest and put it on the legs. In the end? Wich muscle group regenerates? Listen to my advice and if you want to superset do it on the same muscle group. Now what have i told you about 8 reps? Hm? Make solid 12 reps. If you can't, drop the weight, it's no shame. It's not about the WEIGHTS. It's about pushing it right. When i see that you type that "8-12reps" i see insecurity. Also hit the gym 6 times, not 5. Don't go over 4 sets. It's pointless as muscle will generate resistance towards it. Don't plan on the time you want to spend, plan on the time on how fast can you complete an amount of exercises Aside from that, i like your mixed up style. And i tried squating 85kg/187lbs (45lbs bar included) today. I did 3 reps when my trainer show up behind me and tells me to stop. I asked why and he said it's too much pressure on my back for the amount of time i have spend on the gym. Well i guess he knows best so 80kg/176lbs will be my limit for a while. Also tried one leg leg press with max 35kg/77lbs. Those got my thighs really good. I'm trying to push over 125kg/253lbs with seated calf raise but the EZ bar is very limited. As soon as i try a normal barbell (20kg/45lbs bar) with the same weights i fail. Oh oopsie I meant I like to superset with my core excersises, I hardly ever superset at my gym as everything is usually so spread out and I don't wanna risk some dumb ass knabbing my equipment. I'll do 4 sets and aim for higher reps then As for time that 2 hours is just generally how long it takes me I find as I'm more slow in my lifting and I enjoy giving myself that luxury of time to breathe so I can lift at my fullest. But yeah going faster has it's benefits I'll do that on form now on and see how it goes. As for the 8-12 reps, Alot of people say that is the optimal range, some others say 4-6, and then others say 12-20, basically there is more than one way to get there. Depends on the weight and different strokes for different folks. For me some exercises I get solid at 12 reps on the first set or 2 then the reps get less due to me getting tired, so then in most cases I carry on with the weight and continue reps to how many reps under 12. If it gets under 8, I then usually drop the weight. I've mostly been looking at doing at least 100 reps for the whole workout on a body part. So with your advice in relation to my routine: 3 exercises each part at 4x 12 reps ( Total 144 reps) Seems pretty damn solid so I'll try to stay religious to drop the weight to get that sacred "12" number. Some gains were made with heavy lifts at 6-8 reps. I also just wanna lift heavy sometimes because I feel stuck and wanna go GGGRRRRRRRR and sometimes you have to just go heavy to get those frustrations out. Reps be damned. I tried calf raises with a barbell and it felt really uncomfortable as it seemed to crush my thighs as the bar was small and narrow so I stick with 50 dumbbells on each leg. I forgot to add that in my leg post. I'll see how a normal 45lb bar feels someday. I'll try that one leg press someday as well and see how it goes. As for 6 days, I've struggled with 5 in the past and could only get 4 days. My mental focus needs major work. But I will try, that's all I can guarantee. But the week is free so I do think I can crank it out. Thanks for the advice and suggestions brother Keep up the great work! Believe me, it's my pleasure Oh and about the reps. Make solid 4-6 reps for the new max weights till you get the hang of it. Then 8, then 10 and finally 12. Remember 12 is the sacred number for mass. 15-20 reps with lower weights are for cutting, so you look sharp but you won't build mass. I recommend doing those 1 month before summer Time heals everything, time makes you stronger. Remember, the progress is slow, but not that slow. Remember not to go too slow on the reps because the tension will be lost in some exercises, and in some others, you will build unnecessary tension. Keep a good balance (you make sure you build good tension). Believe me about this too, that 45lbs barbell bar is way more uncomfortable than EZ bar on your thighs I remember bruising thighs close to the knee when i used the same amount of weight. And i don't want to do calf raises with 235lbs on the squat rack. I tried it once and the bar bended but it felt a crushing ton in my back. I want to push over 235lbs for my calfs but i'm not finding the right machine or exercise. #JustDoIT
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