Torben's training log, Phase 3: do you even lift, brah?

[Panos]

when u train your back, u also train biceps and forearms.

[Torben]

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hey torben , don't know where to ask so i decided to ask here .
i really need to train forearms cause they seem weak compared to biceps  so i decided to find a good exercise and i found these---> http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms

i'm not going to do the "farmers walk" , tried the Palms-Down Wrist Curl Over A Bench but it sucks , can't really find a position to do that.
so i decided to try the Reverse Barbell Curls found here ---> http://www.leehayward.com/exercises/forearms/ and i found it great , you can also train biceps .
at this point i need an exercise to do at work in the free times but i can't bring my lovely barbell with me !!!
what do you suggest? i already have 2 dumbbells and 8 pinches ( 4x2kg and 4x1kg) at work but i don't know what type of exercise i could try .
do you think this http://www.bodybuilding.com/exercises/detail/view/name/plate-pinch can work ?

hey mate.
-first thing you gotta consider is that forarm muscles,  just like abs n shit,  are made to work for an extensive period of time under a medium worklaod,  au contraire to gluts or pecs who best respond to great amounts of load for short periods of time.
this means you can work them almost on a daily basis,  they dont need lots of recovery,  what they do need is lots of stress.  ofc you should mix in a few heavy workouts here and there,  but dont puss around with them.

-if you have anything heavy that  requires a wide grip,  you can just hold that while sitting at your desk (same principle as the plate pinch),  and work out the forearms nicely.
the reverse curls are ok,  but wont work the big calf like muscle that really adds volume to your forarm,  also are to weak to properly train your biceps.  they are a nice last biceps exercise though,  after your heavy work.
-during normal lifting,  dont use your thumb,  and you will strain your gripping muscles more.
-get creative,  you can incorperate forarm work into anything : )
ill look for pics of a excercises later : )

the first few weeks of intense regular training will strain them,  but if you keep it up,  you will come to a point where you can work them almost daily without them feeling like mush.

[Radament]

thanks , i'll try to find some heavy stuff that i can grab cause the pinches haven't any type of grabbable part.

[Torben]

teusday, april 23rd
first test day of unloading week:  squats.  last 1 rep max(4weeks ago): 110kg (first 1rm in a long time, so high gains were expected)

warm up (3min cycle, static stretching, 1min rowing,  dynamic stretching)

hang clean (warm up) 3x50, 3x70, 1x80

squats:  3x70, 2x90, 1x110 (felt great), 1x130kg (fail), 1x120kg, 1x125kg, second atempt at 130 (fail)

deep squat 1rm: 125kg

over all happy. felt a bit dizzy after 125 and second failed 130.

easy movement (2x10x50kg bench, 2x10x60kg lat pull down, 2x10x17.5kg biceps curl)
two sets of static stretching

will be testing full snatch,  bench press and maybe military press this week

[IR_Kuoin]

When will we get pictures ?

[Torben]

gay training today,  maxed out at 80kg clean after a long and exhausting day.  fuck.

[Son Of Odin]

Do you do cock pushups?

btw I started training again too (not cock pushups tho). Mainly running, skiing and normal muscle training in home for now. I have never really been a gym rat but some more weight lifting would be good for my core and hands. Strong core is more important. Huge biceps just make people look retarded imo and possibility of injuries gets higher if you don't work out the core properly.

[IR_Kuoin]

Haha, so true Odin. Seeing people who have only trained their biceps making the rest of their arms looks small in comparison, they don't even look strong, just silly. Training your whole arm / shoulder is better

Also Odin, you got some weights at home?

[Son Of Odin]

I have couple dumbbells here. Nothing fancy. Military press and other stuff is good to do with them.

[Torben]

I have couple dumbbells here. Nothing fancy. Military press and other stuff is good to do with them.

military press is performed with barbells mate : )
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[Son Of Odin]

military press is performed with barbells mate : )
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Yeah but you can do the same thing with two dumbbells if you don't have barbells
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[Torben]

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Yeah but you can do the same thing with two dumbbells if you don't have barbells
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yeah,  thats a shoulder press : )  sry for being anal,  I want the thread to be educational why im using right words n shit

[Son Of Odin]

sry for being anal,  I want the thread to be educational why im using right words n shit

ofc you're being anal on right terminology, you're German .

I've heard people calling shoulder press military press quite many times... I guess it's a common fuck up tho (for my defence).

[Torben]

sat april 27th.  after squating day,  hole week went south.  penicle was this workout,  i was fucking weak n all that -.-

so i did a crappy warmup,  crappy 90kg 1rm bench (failed @ 95) and realized how much more work i need.

anywho,  next cycle starting tomorow,  hopefully this time i will actually do the running i wanted to implement since 2 months

[Son Of Odin]

I had 9km cardio today ^^. Part walking, part running. By the end of summer I'm planning to be able to run 10-20 km with ease. Just having my doubts that low carb diet is not optimal for run training... It's great and fast way to lose some weight at first but longer runs seem to require some carbs (for what I've read from internet). Any advice on that Torben? Are carbs absolutely necessary?