Saturday, July 23, 2011

Training - Back and Biceps

Bodyweight - 252

Shrugs -
135 x 40
225 x 10
315 x 10
405 x 10
500 x 5
585 x 5
635 x 5
500 x 15

Chins - body for 5x5

Machine Curls - 1 arm at a time - 50 x 8,7

Ab Machine (mid resistance) - 190 x 15

Cardio - 15 mins

Notes - Solid session.  Felt good.


  1. Hi Paul,

    What does the hamstring do in a squat and a deadlift?


  2. Is this a trick question?

    It really depends on how you squat. But they help with knee flexion and hip extension in both. Esp in a deep squat. The deeper you get in the squat the more the glutes and hamstrings come into play.

  3. just wanted to say that after joing this blog and using your advise i started to use the "good girl" and "bad girl" machines before i squat to warm up along with stretching. it has gotten me more in the groove before starting my sets, and i'm happy to say my squat is going back up again after not squatting for awhile. that being said, i can really feel my hamstrings after squatting for the first time in a long time because of getting depth. good stuff.

  4. Exactly right Bruiser. A good warm up is worth its weight in gold.