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Messages - Sergio

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1651
Exercises and workouts / routine with dbs of John Grimek
« on: January 10, 2012, 01:00:56 AM »
Here is from a unknow mag of the forties a rouine of Grimek with dbs, use by him and all the lifters of York as a complement for the the heavy lifting of that times:


Snatch with two fbs: 3 sets of 8 reps.
Press wit dbs:  5 x 5
Uright rowing:  5 x 3 accelerating the upload.
Side Bends: 1 x 20-25 (each side).
Shurg: 2 x 12.
Dbs laterals: 2 x 12.
Swings with one hand: 1 x 15-20 (with each hand).

1652
Exercises and workouts / Re: The best exercise for the back
« on: January 10, 2012, 12:38:24 AM »
Very good pic, Mark.  I use that reverse grip and width when I do chins.  The wide gripe over hand grip is too hard for the shoulders and impossible to do for me. 

1653
Members logs / Re: Sergio's training log
« on: January 09, 2012, 12:23:06 PM »
two workouts I have to add: saturday and monday:

Squats: 20 X 21
One db pullover across bench: 20 X 7,5
Bench press: 15 X 21 ; 5 X 21
jumping chins: 3-3-3-3-3-3-3
grip workout (bw) in chins bar, wide grip: 13 secs


Squats: 20 X 21
One db pullover across bench: 20 X 7,5
Bench press: 13 X 21 ; 7 X 21
jumping chins: 3-3-3-3-3-3-3
grip workout (bw) in chins bar, wide grip: 20 secs

soreness, don't know why  ;)

1654
General Discussion / Coincidences of life: Reg Park and Doug Hepburn
« on: January 08, 2012, 12:11:33 PM »
Took form iron history forum, from Joe Roark

On November 22, 2000 Doug Hepburn died at age 27, 096 days (74y 2.2 mo)

On November 22, 2007 Reg Park died at age 29,022 days (79 y 5.5 mo)

In 1954 each man bench pressed 500, Doug first on Apr 13, 1954 at age 10,071 days (27 y 6.9mo) then Reg ten days later at age 9,451 days (25y 10.5 mo)

So a great pioneer of strength died on Nov 22, as did a great pioneer of physique & strength.

1655
Exercises and workouts / The best exercise for the back
« on: January 08, 2012, 10:00:58 AM »
For me, I have some doubt between the chins or the bent over BB rowing.  But I have begun doing chins since three weeks looking into more back development witouth lower back injurie in the rows due to heavy training.  If you said chins, what version do you prefer:  pronation or supination?

1656
General Discussion / www.regpark.net the home page of Reg Park
« on: January 06, 2012, 11:13:51 PM »
You can see here a lot of information about Reg Park: http://regpark.net/bb/index.php that I will put here doing a selection, from a thematic point of view, but also trying to do it systematic.

1657
Members logs / Re: Sergio's training log
« on: January 06, 2012, 09:42:54 PM »
Too busy, and a little soreness after the second power sesion with my nephews after one week.  Maybe a little hard, but goes well.   The only thing bvad is that I can not do any work bending forward my upper body.  Bad for the lession: nausea and a little pain.   The power workout is a thing that I know I don't have to do, but leaching my teen nephews was a thing I must do.

In these days  I did two jumping chins workouts, like this:

jumping chins reverse grip: 3-3-3-3-3-3-3
jumping chins normal grip: 3-3  too hard now, quite impossible to do a full rep
grip training: 12-12 secs BW

1658
Members logs / Re: Sergio's training log
« on: January 01, 2012, 11:59:58 PM »
Today a new training day (one day before I wanted) because my nephews came to home for dinner.  I have teached them the basics of weightraining,  and they enjoy a lot all the things we did, except the squats.  They don't like squation, but they don't know the usefullnes of squating.  It's incredible, but my 18 years old nephew had pressed two kg more than me in the bench press  (50 and 52 kg)  altought I gave them a lesson in other exercises, like the squats.  Good, my body goes well!

1659
Members logs / Re: Sergio's training log
« on: December 30, 2011, 10:40:58 AM »
Yes, may be!!

Squats: 20 X 20
One db pullovers across the bench: 20 X 7,5
Bench press: 20 X 20
Jumping chins reverse grip: 20 reps. Done them took several sets  (10 or more)
Hunging on the chin bar (for grip streght): 17 secs
Jumping chins normal grip wide width: 4+4+4+4+4  (I not reach the BB, but I'll arrive, sure)

Good workout.

If the next week I can train without pain I 'll begin to think that the injurie is healthed

1660
Nutrition / Eating after a cutting phase
« on: December 29, 2011, 11:43:25 PM »
The first two weeks after a fasting or cutting time is very important, I have read few hours ago, since the hormonal changes in the body doesn't occur with the same speed as does our diet, so as your body tend to use better the food in an epoque of less intake, when you suddendly change it, your bofy still goes with the same way for some days (max. two weeks)  So if you want to get bigger and not much fatter, try some periods of fasting or cutting diets followed for great intakes days of about two weeks longer.  Then, change to your normal diet for preserve what you have have won.

Sergio

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