Curse of the Quad Wobble

[DriDDeRz]

Workout session: Back Width & Hamstrings


Comments: walked into the gym ready to rock and roll... walked towards the back section out the back and everything was changed around and laid out differently with alot more space to walk around and with a new added roughly 6 - 8 machines, BOY!! was i happy , but in somewhat way threw me off balance and in a way confused for some strange reason like trying to re adjust myself to the new layout of the gym and machines. and tested afew new lat machines out as a semi warm up.


Warm ups;
Lat pulldown to front
60lb x 10
60lb x 10
comments: i knew from the moment i was about to train back width, i was in for some serious trouble , i can never seem to find the RIGHT/correct exercises to improve my back width and which also felt i was all over the place, this is where you guys come in, i feel like im struggling with setting out a workout for back width and i would love for some help and import on what to do please, hopefuly someone reads this .


Working sets;
Exercise: lat pull down to front
140lb x 8
140lb x 7
130lb x 6
130lb x 7
Comments: strangely but odd aswel felt weird , due to never really getting a decent lat pump which is dissapointing but sometimes its not about the pump but the soreness you get the day after which will determen the results of how well i trained the body part.


Working sets;
Exercise: wide grip chin ups
Assited machine;
8
7
7

Working sets;
exercise: wide grip chin ups
NON-assited;
8
8
7

Working sets;
exercise: Underhand Grip lat pulldown
130lb x 8
140lb x 7



Hamstrings

Working sets;
Exercise: stiff leg dumbells
75lb x 9
80lb x 8
95lb x 7


Working sets;
exercise: laying leg curls
60lb x 7
50lb x 8
50lb x 8



Overall Workout commets:
Fu*cken shit workout, confused, lost & felt nothing great, light pump nothing great
I need to replan a new back width workout and stick with it
something that will really knock me about and spark some growth in them in useing the right movement exercises,

Help me

 

[Samoan-Z]

Sorry to hear that man, there a powerlifting excersise for locking out the deadlift BB's might use it I dunno, go into a rack and set the safety bars to about dick tip level unless you're asian then 2 inches lower than dick tip level lol.

Go real heavy and just worry about grabbing it and locking out by lifting and clocking back your traps. it'll work rear delts, traps and the interior lats. As powerlifter we did em at maybe 700lbs. for about 3 reps a set.. but i'll prolly for you go about 1/2 to 2/3 of your Dead max and knock out 10-15. see how it works for you.. i'll try to find a website to illustrate it.

 

[Tonyk212000]

Sorry to hear that man, there a powerlifting excersise for locking out the deadlift BB's might use it I dunno, go into a rack and set the safety bars to about dick tip level unless you're asian then 2 inches lower than dick tip level lol.

My dick hangs to the floor so what should i do????????????

 

[Samoan-Z]

My dick hangs to the floor so what should i do????????????

Roll that shit up cause..

1. Get it caught in the leg ext.
2. Drop a dumbell on it
3. accidently cut off it's circulation with the knee wraps.

 

[DriDDeRz]

Sorry to hear that man, there a powerlifting excersise for locking out the deadlift BB's might use it I dunno, go into a rack and set the safety bars to about dick tip level unless you're asian then 2 inches lower than dick tip level lol.

Go real heavy and just worry about grabbing it and locking out by lifting and clocking back your traps. it'll work rear delts, traps and the interior lats. As powerlifter we did em at maybe 700lbs. for about 3 reps a set.. but i'll prolly for you go about 1/2 to 2/3 of your Dead max and knock out 10-15. see how it works for you.. i'll try to find a website to illustrate it.

i used to switch it up on back thickness days with normal dead lifts to rack deads, i gottaget back into that routine of doing so, which ill do it on my next back thickness workout day and try it with those few pointer tips, thanks bro.

i lol'd at the asian part

yeah i split my whole back up, 1 day back thickness , another day back width during the week

 

[miamiracing]

good work dryddi

keep it up and hell eat some for me too

 

[DriDDeRz]

good work dryddi

keep it up and hell eat some for me too

Thanks bro
will do




Todays total macro's are.

Protein: 262g
carbs: 616g
fats: 100g
calories: 4,567

Maybe over shoot protein abit to much still....
carbs are perfect now gotta get them to 600g + all the time
fats are fine where they are at
calories.. hmmmm 4,500 isnt enough still.... i really need to try and bump them up to roughly 5,000 and as every min intake of them, ill work on that starting tomorrow
each meal today had between 90g - 120g carbs, part from last meal which contained of 41g carbs.


Tomrrows macro's goal listed below *NON-training day*
Protein: under 230g
carbs: 500 - 600g
fats: under 100g
calories 5,000 - 5,500

 

[MarkoKoo]

Thanks bro
will do




Todays total macro's are.

Protein: 262g
carbs: 616g
fats: 100g
calories: 4,567

Maybe over shoot protein abit to much still....
carbs are perfect now gotta get them to 600g + all the time
fats are fine where they are at
calories.. hmmmm 4,500 isnt enough still.... i really need to try and bump them up to roughly 5,000 and as every min intake of them, ill work on that starting tomorrow
each meal today had between 90g - 120g carbs, part from last meal which contained of 41g carbs.


Tomrrows macro's goal listed below *NON-training day*
Protein: under 230g
carbs: 500 - 600g
fats: under 100g
calories 5,000 - 5,500

WHOA! Hefty calories you got there. How much you weigh these days?

 

[DriDDeRz]

still only 75kg

 

[PistolPete]

Yo Dridderz,

I know what it feels like to go into the gym, be ready for a workout, and just have shit happen when I'm in there. It's all good, your knowledge for what's a good workout, and a bad workout will save you time and energy. Some people will have shit workouts for months and not even know it! Atleast you are nipping it in the bud. Anyway, for back width, I've been watching some layne norton videos and he swears by rack chins with a wide grip. Basically, go to a smith machine and set the bar to about hip or a bit higher. Than lay on the floor, and grab the bar with a wide grip ( I would also use straps to take away the bicep and arm work and focus on your lats). Put your feet up on a decline bench cushion so your feet are up high. You're now ready for the chin up. The reason why this is better than just normal chins are it takes all the momentum out of the movement. Try to get your chest to the bar and really contract your back together at the top. When you get good at these, have a spotter put some weight on your hips to increase the workload.

 

[Rocky]

Good to see you back at it after the contest and doing some mammoth sessions too! Superb job.

 

[Bulkboy]

first off dridz, soreness does not indicate growth. i used to think that, but after doing max ot, im rarely really sore, but i feel im growing as hell still. what u need to focus on is hitting the muscle as efficiently as possible when ure in the gym, u need to feel the lats work while u do ur pulldowns.

first off, i dont know if splitting back width and thickness is the best idea for u. u said u were a hardgainer, and if that is the case u need to be careful about stuff that can compromise recovery. i would just give back a whole day for itself, and be sure to do deads, barbell rows, chins and some type of pulldowns or cable row. if width is what u need, then u need to focus on overhand wide grip chins and pulldowns. make sure every rep is executed mostly with ur lats, and think of ur arms as hooks while u pull with the back.

keep it up dude

 

[DriDDeRz]

Thanks

Yo Dridderz,

I know what it feels like to go into the gym, be ready for a workout, and just have shit happen when I'm in there. It's all good, your knowledge for what's a good workout, and a bad workout will save you time and energy. Some people will have shit workouts for months and not even know it! Atleast you are nipping it in the bud. Anyway, for back width, I've been watching some layne norton videos and he swears by rack chins with a wide grip. Basically, go to a smith machine and set the bar to about hip or a bit higher. Than lay on the floor, and grab the bar with a wide grip ( I would also use straps to take away the bicep and arm work and focus on your lats). Put your feet up on a decline bench cushion so your feet are up high. You're now ready for the chin up. The reason why this is better than just normal chins are it takes all the momentum out of the movement. Try to get your chest to the bar and really contract your back together at the top. When you get good at these, have a spotter put some weight on your hips to increase the workload.

Yeah when things dont go right or doesnt feel like it should be done in the order, i go back to the drawing board and add/minus afew things and mix things up in order to get the correct training session done and making sure i get the most out of it.
i'll have to check afew of nortons videos out, i was browsing around and saw afew other people mention rack chins for lats, its a shame ill have to wait 7 days till i train back width again, but then again when i train back thickness im also hitting all over the back, but still will have to wait to try rack chins etc
thanks for those tips and pointers bro, i'll def be useing those and really trying to use my lats and arms as hooks, i gotta keep trying to find those exercises that works best for me and will really shock my lats into some growth.
thanks heaps again bro for your support and help

Good to see you back at it after the contest and doing some mammoth sessions too! Superb job.

Hey rocky, thanks mate
its also good to see your finally back on at mecca after your pc crashed

first off dridz, soreness does not indicate growth. i used to think that, but after doing max ot, im rarely really sore, but i feel im growing as hell still. what u need to focus on is hitting the muscle as efficiently as possible when ure in the gym, u need to feel the lats work while u do ur pulldowns.

first off, i dont know if splitting back width and thickness is the best idea for u. u said u were a hardgainer, and if that is the case u need to be careful about stuff that can compromise recovery. i would just give back a whole day for itself, and be sure to do deads, barbell rows, chins and some type of pulldowns or cable row. if width is what u need, then u need to focus on overhand wide grip chins and pulldowns. make sure every rep is executed mostly with ur lats, and think of ur arms as hooks while u pull with the back.

keep it up dude

Hey bro,
Yeah true or maybe so, but wouldnt it also intercate that the muscle area has been targeted properly if done correctly to get the right training soreness and not overtraining soreness if you know what i mean .


i think when i train back width i will lower the weights on the exerises i decide to use and really focus on hitting the lats and useing the lats to the most i can.

hmmmm coming off a contest is what makes it hard to regain some weight back on, but when i was younger i was a skinnystick, but since i strted training ive thrown on roughly 25kg in 3.5 years , so that isnt to bad, but relearning on how to really bulk up just recently i helping me, really throwing those calories down and with having a better grip and idea round things in regards to post workout and pre workout and through-out the whole day food intake etc ive really learnt and starting to learn more on better and correct ways of doing so only recently just after my show.

True if im to split back thickness and width into two different days, best idea might be to lower the total amount of sets for each of those muscle groupsas when each one gets trained a % of the are that was train already will be some what getting a slight train again with being involed with some of the movement when training lat width for example, coming from back thickness, which means back to the drawing board for me and replan anew tactict of ways

thanks bro for those exercises you listed off and the support and feedback help in order to get the correct training for the muscle group.
ive got a fair idea on what exercises to use, but whats got me stunned is the best exercises to use for that muscle group but i do have a fair idea what those exercises from listening to your imputs and other fellow members aswel, but then useing the exercises that work well for my muscle group for example.
some people might get better growth from dumbell bench press over barbell bench press etc.

tho thanks heaps as bro and thanks to everyone for their ongoing help, support and imput aswel

 

[DriDDeRz]

here is something ive been working on, and hopefuly have a better layout with all exercises, sets and reps for a fresh starting week this monday

Monday: Quads & Calves
Tuesday: lower chest / biceps
Wednesday: back thickness / traps
Thursday:
Friday: upperchest / Hamstrings / Triceps
Saturday:back width / shoulders
Sunday:

 

[DriDDeRz]

Update

Since my auntie won her group just recently at the same show as me,
she was able to compete in the Australian Titles INBA which was held in Queensland.
she was up against 10+ females, containing of that line up was afew EX Miss Australians and EX Miss Olympian(natural) with everyone looking Fantastic and in top shape on the day, Debbie(my aunty) Won that group and then winning The female overall and becoming the new Miss Australia INBA Champion!!!!!, i believe this is her 3rd or 4th time winning Miss Australia, as soon as i get pictures i'll post them up

 

[DriDDeRz]

Yestersay Total macro's were
protein: 280
fats: 95
carbs: 550
calories: 4,550

not to bad for an off day from the gym


ill post todays macro's tonight, last night was ment to be my cheat meal night..... i just couldnt go through with it i even tried to force myself to have one but couldnt
so ill have one tonight, bowl of ice cream, chocolates and lollies and whatever else i fancy to have.

tomorrows workout is Quads and calves
with my newly laid out workout routine with new sets and reps starting tomorrow, so it shell be good.

 

[PrinceVegeta]

Congrats for your auntie man!! ur log is looking solid 2 dridds! wobble on young wobbler

 

[DriDDeRz]

Congrats for your auntie man!! ur log is looking solid 2 dridds! wobble on young wobbler

thanks bro, i was in shock when i heard she won and was over the moon in joyment

since she won she can go to the USA and compete in the Miss Natural Olympia if she wants to.


thanks for the comments regarding my log bro

Todays training session is quads

 

[DriDDeRz]

Quads & Calves

Training session: Quads & Calves


Comments: Straight off the batt, i knew this would be an interesting quad workout, knowing this is one of my strongest areas and seeing where ill be starting off from, 3 weeks since i trained quads so i was unsure on the weight ill be squating/lifting here.



Warm ups;
Exercise: Barbell squats
quick note: total weights including barbell added on to it
Barbell(20kg) x 10
20kg x 10
50kg x 8


Working sets;
(176lb)80kg x 9
(198lb)90kg x 9
(264lb)120kg x 7
(286)130kg x 3
(286)130kg x 3
(264lb)120kg x 5

Comments: Bloody fantastic start to a quad workout! going into the squats strong as! almost back at where i left off months ago. hopefuly hit 3 plates next week even if its for 2 - 3 reps, knowing for next time to start off at 120kg as the first set.


Exercise: Leg press
Working set;
(529lb)240kg x 10
(595lb)270kg x 9
(661lb)300kg x 8
(720lb)327kg x 6

Comments: freaken awesome leg press sets, was over the moon but ran out of places to put any more weights on, so next time for leg press ill have to go to the other weight section area and use that leg press, was realy happy with those sets, will start off with 720lb(300kg) next time for leg press



Seated calve raise
working sets;
(110lb)50kg x 7
(110lb)50kg x 7
(110lb)50kg x 6

comments: finishing off quads with calves, really went for R.O.M from top to bottom isolating those calves raises throughout it.
a good solid pump and a burn straight after it.
will start off with 60kg next time.


Overall comments: really happy with how it all went, a slight overall pump through the workout and really sore as soon as i finished nothing better then starting off the week really good, ill be coming in firing off the mark tomorrow for lower chest, and ready for next time when i train quads

 

[Samoan-Z]

Beautiful, but for the leg presses i just put heavy dumbells unto the foot press area.