The Bodybuilders Thread!

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I'm looking at getting a second hand Trojan Powercage, is anyone using this for squats, are they any good?
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I have placed over 200kg on the squat accessories , the thing is actually very well built.
As precaution I bought 2 lengths of chain that I loop to the top bracket and wrap around the barbell so if the thing falls the chain will catch it, mostly for bench press though.

But for squats it works well, yes.


Brother in law used to work on "pigs" used for oil pipes over seas so he knows welding, he told me the welds on the powercage are actually very well done.
 
Which model do you have? I was looking at the 400 range, I think the max is 200 kgs - http://images.bidorbuy.co.za/user_im..._powerCage.jpg
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Looks the same as what I have, mine was one of the first models that came out, I bought it from game for R1500 and included the Dumbell bench.

That thing has taken a beating, the bolts that come with it are pretty thick as well.
Never had any issues with it.
 
I think the max on that was 120kg.
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Ja for sure, I wouldn't trust the thing with very serious weight , just wanted to test a standing weight on it and check welds.

For home gymming the thing works very well.
 
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Hemps said:
Ja for sure, I wouldn't trust the thing with very serious weight , just wanted to test a standing weight on it and check welds.

For home gymming the thing works very well.
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I had one of the first as well... I recall the max being 120kg -but can't be a 100% sure...

I stayed in a big flat, with parquet flooring, and drywalling walls... one day after squating, I offloaded one side first, you can guess what happened :D
 
xrapidx said:
I had one of the first as well... I recall the max being 120kg -but can't be a 100% sure...
I offloaded one side first, you can guess what happened :D
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Crash, Boom, Bang, I have Oregon pine floors, I pray that day doesn't come, to be sure I have some rubber mats down but damn those things are expensive.

That guy Mehdi from Stronglifts has an awesome one, ideally I want one with a pullup bar but I just may build one of these - http://crossfitflagstaff.typepad.com/home/images/imgp0966_1.jpg
 
Hemps said:
How long are your routines each?
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Chest & Triceps takes forever, because my rest times on flat bench, incline bench and skullcrushers are like 3-4 minutes. So 1.5-2 hours
Back & Bi's about an hour
Legs 1 hour max (usually around 40 mins)
Shoulders and Biceps (40 mins to an hour)
 
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/537314_239739669498141_749300502_n.jpg
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-ash3/936317_244005112404930_2117050726_n.jpg
Triceps of peace

By far my strongest body part. Wish my biceps could catch up to them.


Today's Routine

OHP 5x5 - 45kg
Lateral Raises 8x3 - 7.5kg
Frontal Raises 8x3 - 15kg plate
Machine Shoulder Press - Did this with 2.5kg till failure cause it was my last shoulder exercise (REALLY FELT THE BURN AT ABOUT 15 REPS)

Then did Biceps again, so far connective tissue seems fine. I might just do biceps every second day till the day I die.

Shook things up though, did not use any Barbells or Preacher Curls, did isolation curls, hammer curls, and then Rope Pull up curls and finished off with reverse curls.

Hope to put on noticeable size by the end of August.
 
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InternetSwag said:
Chest & Triceps takes forever, because my rest times on flat bench, incline bench and skullcrushers are like 3-4 minutes. So 1.5-2 hours
Back & Bi's about an hour
Legs 1 hour max (usually around 40 mins)
Shoulders and Biceps (40 mins to an hour)
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All my sessions are under an hour, but rests are max 1.5 min, lower when I'm feeling up to it. I enjoy the fact that I can train to failure well within an hour - 45 mins usually.
 
TirNaNog said:
All my sessions are under an hour, but rests are max 1.5 min, lower when I'm feeling up to it. I enjoy the fact that I can train to failure well within an hour - 45 mins usually.
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That's awesome :D I've had to rush a few workouts before because I went to gym during break time, but I can't get the same amount of reps then that I know I can.

Like I need to wait at least 3 minutes for me to hit 5 reps on bench PR twice in a row.

But yeah nothing wrong with short workouts at all, entirely possible to stimulate just as much hypertrophy imo.

TirNaNog said:
Typical ecto... low bf but eats romany creams :mad: :p
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Heheh I actually feel like I need to start bulking on more than 3000 cals. Eating is the best part of bulking :D :D
 
InternetSwag said:
That's awesome :D I've had to rush a few workouts before because I went to gym during break time, but I can't get the same amount of reps then that I know I can.
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This is essentially the core of my workout and why I'm enjoying supersetting - you can NEVER hit your max simply because you are hitting the muscle groups in quicker succession. Often one set consists of three exercises - Biceps for example:
6x (1 Set preachers + 1 set hammers + 1 set shrugs)
By the second set your bi's are already kished plankies (dunno when last I said that :D )... and the thing is, you're still achieving your aim of hypertrophy, it's just in shorter time.
The thing about supersetting is that it takes a mental shift, but you soon realise that you CAN in fact do two or more consecutive sets without rest, particularly when the two exercises are similar but not identical.
Also, this is why I don't really stress about the numbers on the discs, it's all about proper form and training to failure... far easier when you workout from home. Who wants to be seen doing hammer curls with your wife's 3kg rubberised aerobics dumbells in each hand on your last set?

Like I need to wait at least 3 minutes for me to hit 5 reps on bench PR twice in a row.
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Totally - PR is something that needs a break between sets.

But yeah nothing wrong with short workouts at all, entirely possible to stimulate just as much hypertrophy imo.



Heheh I actually feel like I need to start bulking on more than 3000 cals. Eating is the best part of bulking :D :D
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I used to be there... Age has put a stop to that :( :)
 
Oooooooh, makes sense! I think I'll try that on my next shoulder day, I get the most awesome burn in my shoulders and a superset would probably feel so good.
 
Heheh I actually feel like I need to start bulking on more than 3000 cals. Eating is the best part of bulking
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Ahh to be young again!


The thing about supersetting is that it takes a mental shift, but you soon realise that you CAN in fact do two or more consecutive sets without rest, particularly when the two exercises are similar but not identical.
Also, this is why I don't really stress about the numbers on the discs, it's all about proper form and training to failure... far easier when you workout from home. Who wants to be seen doing hammer curls with your wife's 3kg rubberised aerobics dumbells in each hand on your last set?
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Also add supersets to my routine, also gym from home and limited for time usually start workout at 17:30 and end just after 18:10.
I don't keep track of weights lifted anymore, just lift till I cant lift no more, lots of volume.

Did chest last night and still felt like I had something in the tank so after dips where I failed had 1min rest and did 2x sets of flat bench dumbell press extraaaaa slow, last rep my left arm just gave out.
 
Hemps said:
Ahh to be young again!




Also add supersets to my routine, also gym from home and limited for time usually start workout at 17:30 and end just after 18:10.
I don't keep track of weights lifted anymore, just lift till I cant lift no more, lots of volume.

Did chest last night and still felt like I had something in the tank so after dips where I failed had 1min rest and did 2x sets of flat bench dumbell press extraaaaa slow, last rep my left arm just gave out.
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Yes! That's essentially it. You have times when you know you can push out another one, so you do until you just can't. If anyone has time and wants to try a crazy giant set, give this tricep workout a go - if for no other reason than to see how you feel the next day... but be prepared - one rep on the final sets is not unusual lol.

[video=youtube;PserUqF1jV4]https://www.youtube.com/watch?v=PserUqF1jV4[/video]
 
Yeah, IS, maybe it's just your big triceps dwarfing your biceps :). You've done we'll so far. I'm certainly not on track to achieve the same as u within 7 months! I'm not as dedicated that's for sure :o

Doing a kettle bell workout in 1 hr... I expect to be mighty sore tomorrow :p
 
TirNaNog said:
Your bi's aren't that bad - but if you want to try a good bi workout...

[video=youtube;5yBRRiePOIg]https://www.youtube.com/watch?v=5yBRRiePOIg[/video]
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Damn that guys got swoleceps! Thanks for the vid will have a look now!

ryan411 said:
Yeah, IS, maybe it's just your big triceps dwarfing your biceps :). You've done we'll so far. I'm certainly not on track to achieve the same as u within 7 months! I'm not as dedicated that's for sure :o

Doing a kettle bell workout in 1 hr... I expect to be mighty sore tomorrow :p
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Thanks man :D
 
Watched the video, that crouching curl is awesome! I'll try it... In the section where no one can see me though :D :D

But damn Mike Chang is huge! And in proportion as well, no imbalances.
 
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