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I read through 3.0 twice. VERY well done and very thorough. I stumbled upon MuscleHack while trying to find the best possible workout routine. I had recently purchased and assembled the Powertec Leverage Workbench ( http://www.powertecfitness.com/video.ph ... h-levergym) and was just kinda flyin by the seat of my pants with my routines. That's not what I'm after at all, so I was delighted to find this site and sign up for the book.

Everything seems totally doable and I plan on following the program strictly. I do have one question though about the Pec Deck. My workbench doesn't have that. It has bench press, but I read Mark's comments on how that competes with the pushdown. What can I do to substitute? An isolation of Bench Press on a different day? I hate to ask this... really I do. But I just spent a wad of cash and 10 hours setting this workbench up at my home and it's a great machine. I am definitely keeping it, but I'd like to get started right away on Mark's program.

Any help would be fantastic!

Thanks!

lol dumbbells woulda been a better investment imo. if you do have them you could do chest flies.

Just watched the video, did you not get the pec fly accessory with it?

EDIT After typed that noticed its an extra and looks quite dear just for it.

Wow, no lie that is a pretty bad ass workbench. Almost got everything. But yeah, if you got that pec fly accessory that's what you should use. If not, you can use the bench press isolation that you mentioned.

You could use the rowing attachment and do one arm flys. I have a different bench without pec deck and this is the method I use. Just bend 90° at the waist, stand sideways on to the gym and do a straight arm fly in strict form. I made a simple handle as the t-bar is hard to grab hold of with one hand.

Paul.

pretty sweet machine right there! I did cringe a little when I saw the "deadlift" demo. Seems like the form you'd use is a little odd.

paulcorfield wrote:You could use the rowing attachment and do one arm flys. I have a different bench without pec deck and this is the method I use. Just bend 90° at the waist, stand sideways on to the gym and do a straight arm fly in strict form. I made a simple handle as the t-bar is hard to grab hold of with one hand.

Paul.

Hey that's a great idea mate! Actually, the bench came with a "single hand" silver handle as well and I have never known what it was for.
I think it would perfect for that. Thanks Paul.

jdorais wrote:pretty sweet machine right there! I did cringe a little when I saw the "deadlift" demo. Seems like the form you'd use is a little odd.

Really? I am a newbie with deadlift, but that's interesting that you would mention that. I wonder what other veterans think about that.
If anyone else watches the deadlift part of the video, please chime in and let me know if the form that the Powertec guy uses is good and correct.

Thanks!

The barbell row and deadlift are pretty bad. I guess you can probably step in closer to do the barbell row. It seems the handles are going more to the chest than waist and it should be directed at the waist.

The deadlift looks like you can't bend your legs or something so it's more of a stiff-leg deadlift. His back is fine if anyone is wondering because he's only rounding his upper back, his lower back is still straight therefore it's not dangerous. Rounding the upper back allows for a shorter range of motion which is more suited for strength lifting to get the weight back up as fast as possible.

I would just look at good form on deadlift and barbell row and try to do it with the machine.

Yeah i looked at the deadlift part and thought mmmmm not too sure about that as it look more like stiff legged deadlifts.

Depending where you are though or what papers you get you could maybe get a cheap secondhand barbell or even cheap new one somewhere as you wouldnt need to buy the plates etc as already have loads with the machine. Once the machine is folded away looks like gives loads space so plenty room to do deadlifts properly.

yeah that is a sweet machine...looks like a time saver too.

as far as substitution, mark gives substitute exercises in the 3.0 FAQS http://www.musclehack.com/total-anaboli ... questions/ if i remember correctly it's just a bench or superset db flys with bench like the shoulder workout. the superset is recommended because the lack of PCP in db flys. (which is kinda confusing as there really isnt much more of a PCP in bench).