What training are you doing/have you done today? Vol.2
Discussion
Animal said:
smiffy180 said:
TheBALDpuma said:
Yesterday - Squat PB 220kg - woop!
Today going for a bench PB either 157kg or 160kg - wish me luck!
Big weights! Today going for a bench PB either 157kg or 160kg - wish me luck!
Good luck
Have just ordered this:
http://www.amazon.co.uk/dp/B00NGQTMOK/ref=pe_38572...
I note in my Arnold book that he used it for Triceps Rope Press Downs, too, so I figured it was worth a punt...
chris watton said:
Animal said:
smiffy180 said:
TheBALDpuma said:
Yesterday - Squat PB 220kg - woop!
Today going for a bench PB either 157kg or 160kg - wish me luck!
Big weights! Today going for a bench PB either 157kg or 160kg - wish me luck!
Good luck
Have just ordered this:
http://www.amazon.co.uk/dp/B00NGQTMOK/ref=pe_38572...
I note in my Arnold book that he used it for Triceps Rope Press Downs, too, so I figured it was worth a punt...
Got cocky and went for 160kg and missed it
OK, have modified my routine, Didelydoo was right, my 6 day routine was too much volume, especially for my shoulders, which began to suffer after three weeks, and had to skip any exercise using my shoulders yesterday.
I have now modified it to this (an Arnold program):
Sunday/Wednesday:
Bench Press – 5 sets of 12-8 reps
Incline bench Press – 4 sets of 12-8 reps
DB Pullovers – 4 sets of 12-8 reps
Wide grip Chin Ups – 50 reps
Bent Over Rows – 4 sets of 12-8 reps
Deadlifts – 3 sets of 10, 6, 4 reps
Crunches – 5 sets of 25 reps
Monday/ Thursday:
BB Press – 4 sets of 12-8 reps
Low Pulley Lat Raises – 4 sets of 20-10 reps
Heavy Upright Rows – 3 sets of 10, 6, 4 reps to failure
Push press – 3 sets of 6, 4, 2 reps to failure
Standing BB Curls – 4 sets of 12-8 reps
Seated DB Curls – 4 sets of 12-8 reps
Close grip Bench Press – 4 sets of 12-8 reps
Triceps Rope Push Downs – 4 sets of 12-8 reps
Wrist Curls – 4 sets of 12-8 reps
Reverse Wrist Curls – 4 sets of 12-8 reps
Leg Raises – 5 sets of 20-12 reps
Tuesday/Friday:
Squats – 5 sets of 12-5 reps
Lunges – 4 sets of 12-8 reps
Hamstring Curls – 4 sets of 20-12 reps
Standing Calf Raises – 4 sets of 20-12 reps
Straight leg Deadlifts – 3 sets of 10, 6, 4 reps
Good Mornings - 3 sets of 10, 6, 4 reps
Sit-Ups – 5 sets of 30+ reps
Hope this works out better...
I have now modified it to this (an Arnold program):
Sunday/Wednesday:
Bench Press – 5 sets of 12-8 reps
Incline bench Press – 4 sets of 12-8 reps
DB Pullovers – 4 sets of 12-8 reps
Wide grip Chin Ups – 50 reps
Bent Over Rows – 4 sets of 12-8 reps
Deadlifts – 3 sets of 10, 6, 4 reps
Crunches – 5 sets of 25 reps
Monday/ Thursday:
BB Press – 4 sets of 12-8 reps
Low Pulley Lat Raises – 4 sets of 20-10 reps
Heavy Upright Rows – 3 sets of 10, 6, 4 reps to failure
Push press – 3 sets of 6, 4, 2 reps to failure
Standing BB Curls – 4 sets of 12-8 reps
Seated DB Curls – 4 sets of 12-8 reps
Close grip Bench Press – 4 sets of 12-8 reps
Triceps Rope Push Downs – 4 sets of 12-8 reps
Wrist Curls – 4 sets of 12-8 reps
Reverse Wrist Curls – 4 sets of 12-8 reps
Leg Raises – 5 sets of 20-12 reps
Tuesday/Friday:
Squats – 5 sets of 12-5 reps
Lunges – 4 sets of 12-8 reps
Hamstring Curls – 4 sets of 20-12 reps
Standing Calf Raises – 4 sets of 20-12 reps
Straight leg Deadlifts – 3 sets of 10, 6, 4 reps
Good Mornings - 3 sets of 10, 6, 4 reps
Sit-Ups – 5 sets of 30+ reps
Hope this works out better...
chris watton said:
OK, have modified my routine, Didelydoo was right,
I thought it may take its toll after a few weeks- mentally and physically, 6 day splits grind you down.Back day, so did some farmers walk, for a bit of a change- up to 150kg per hand. Not done them for a few years, so pleased with that.
https://www.instagram.com/p/BAytEiUrq7Z/?
Pretty happy with my grip, felt solid- pick up was slow, bit wobbly to start, but got into a nice rhythm towards the end. Maybe the heaviest farmers I've walked with. Then did a bunch of back n chest stuff.
didelydoo said:
I thought it may take its toll after a few weeks- mentally and physically, 6 day splits grind you down.
Back day, so did some farmers walk, for a bit of a change- up to 150kg per hand. Not done them for a few years, so pleased with that.
https://www.instagram.com/p/BAytEiUrq7Z/?
Pretty happy with my grip, felt solid- pick up was slow, bit wobbly to start, but got into a nice rhythm towards the end. Maybe the heaviest farmers I've walked with. Then did a bunch of back n chest stuff.
That was quite a grind on the pickup, I'd have given up Back day, so did some farmers walk, for a bit of a change- up to 150kg per hand. Not done them for a few years, so pleased with that.
https://www.instagram.com/p/BAytEiUrq7Z/?
Pretty happy with my grip, felt solid- pick up was slow, bit wobbly to start, but got into a nice rhythm towards the end. Maybe the heaviest farmers I've walked with. Then did a bunch of back n chest stuff.
never mind walk with it! 
)Decent session for me this morning but an absolute belter for Mrs Militantmandy. She's in her testing phase at the moment so she's been working up to 2rms. So far she's been able to do doubles at 2.5kgs over her previous 1rms in bench and squat. However, today was deadlift day. She managed a double at 137.5kg which is 20kg over her previous 1rm 2 months ago! She's pretty chuffed to say the least. I think she has a 145+ in her. For reference she'll be competing at around 62kg.
militantmandy said:
Decent session for me this morning but an absolute belter for Mrs Militantmandy. She's in her testing phase at the moment so she's been working up to 2rms. So far she's been able to do doubles at 2.5kgs over her previous 1rms in bench and squat. However, today was deadlift day. She managed a double at 137.5kg which is 20kg over her previous 1rm 2 months ago! She's pretty chuffed to say the least. I think she has a 145+ in her. For reference she'll be competing at around 62kg.
That is very impressive, well done her! I would think that most men would struggle to do that.Today, day 1 of my altered routine, chest and back:
Bench Press - 5 sets of 12-7 reps
Incline Bench - 4 sets of 12-8 reps
DB Pullovers (lay across bench) - 4 sets of 12 reps
Wide grip Chin Ups (bar behind neck) - 50 altogether (some with, some without resistance band...)
BB BOR - 4 sets of 12-8 reps
Deadlift - 3 sets of 10, 6 and 4 reps
Crunches - 5 sets of 20-15
chris watton said:
That is very impressive, well done her! I would think that most men would struggle to do that.
Today, day 1 of my altered routine, chest and back:
Bench Press - 5 sets of 12-7 reps
Incline Bench - 4 sets of 12-8 reps
DB Pullovers (lay across bench) - 4 sets of 12 reps
Wide grip Chin Ups (bar behind neck) - 50 altogether (some with, some without resistance band...)
BB BOR - 4 sets of 12-8 reps
Deadlift - 3 sets of 10, 6 and 4 reps
Crunches - 5 sets of 20-15
As long as I can still outlift her in everything it's OK! Today, day 1 of my altered routine, chest and back:
Bench Press - 5 sets of 12-7 reps
Incline Bench - 4 sets of 12-8 reps
DB Pullovers (lay across bench) - 4 sets of 12 reps
Wide grip Chin Ups (bar behind neck) - 50 altogether (some with, some without resistance band...)
BB BOR - 4 sets of 12-8 reps
Deadlift - 3 sets of 10, 6 and 4 reps
Crunches - 5 sets of 20-15
Last night - super brutal turbo session, real lung burner.
Tonight - chest and back, mostly weighted pull ups for the back with some bent over rows. Chest was mostly bench, topping out at 122kg for 8 reps, which I think is a rep pb. Just need to bring my shoulders up a little as I think they're lagging behind.
https://www.instagram.com/p/BAu9mgOMf0O/?taken-by=...
Tonight - chest and back, mostly weighted pull ups for the back with some bent over rows. Chest was mostly bench, topping out at 122kg for 8 reps, which I think is a rep pb. Just need to bring my shoulders up a little as I think they're lagging behind.
https://www.instagram.com/p/BAu9mgOMf0O/?taken-by=...
mcelliott said:
Last night - super brutal turbo session, real lung burner.
Tonight - chest and back, mostly weighted pull ups for the back with some bent over rows. Chest was mostly bench, topping out at 122kg for 8 reps, which I think is a rep pb. Just need to bring my shoulders up a little as I think they're lagging behind.
https://www.instagram.com/p/BAu9mgOMf0O/?taken-by=...
Good work Tonight - chest and back, mostly weighted pull ups for the back with some bent over rows. Chest was mostly bench, topping out at 122kg for 8 reps, which I think is a rep pb. Just need to bring my shoulders up a little as I think they're lagging behind.
https://www.instagram.com/p/BAu9mgOMf0O/?taken-by=...
Interesting thing from this morning'g training was dips- finaly did it with 100kg, it was hard....
https://www.instagram.com/p/BA1TDsFrqzM/?
mcelliott said:
Cheers guys , yeah height 5'8 weight hovers around 75kgs at the mo.
You look fantastic (not in a gay way, of course...) You should be proud of yourself!Just finished my session, arms and shoulders today (Arnold program - 8 reps at least for all hypertrophy sets):
Clean and press - 4 sets of 12-9 reps
Low Pulley Lateral Raises - 4 sets of 12 reps
Heavy wide grip upright Rows - 3 sets of 10-6 reps (Power training)
BB Push Press - 3 sets of 8-3 reps (Power training)
Standing BB Curls - 4 sets of 12-9 reps
Close grip bench Press - 4 sets of 12-8 reps
Seated DB Curls - 4 sets of 12-8 reps
Triceps Rope Push Down - 4 sets of 12-8 reps
Wrist Curl - 4 sets of 12 reps
Leg Raises - 3x25
After 20 months, I am finally starting to really get it!
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