What training are you doing/have you done today? Vol.2
Discussion
Decent workout today.
Back, chest and legs day.
Squats - 5 sets x 6-10 reps, starting at 100kg and finishing with 120kg (nothing compared to some of the guys on here, I know..)
Leg extensions x 4 sets of 12 reps x 65kg
Leg curls x 4 sets of 16 reps x 45kg
Bench press - struggled the past few weeks due to painful deltoid, but getting better now and improving once more - 4 sets of 6-10 reps starting at 90kg and ending with 100kg. (still not as good as the 110kg I did get up to before borking my shoulder...)
Dumbbell flys x 4 sets of 12 reps x 26kg per dumbbell
Bent over row x 4 sets of 10-12 reps starting with 60kg and finishing with 70kg
Lat pull downs x 4 sets x 55kg (Sat on bench and pulling bars behind head)
Pull downs (?) x 4 sets x 50kg (lying on bench and pulling bar toward chest) Not sure what that's called...
I think I will start deadlifts after I have completed my 6 months training.
Now - back to work....
Back, chest and legs day.
Squats - 5 sets x 6-10 reps, starting at 100kg and finishing with 120kg (nothing compared to some of the guys on here, I know..)
Leg extensions x 4 sets of 12 reps x 65kg
Leg curls x 4 sets of 16 reps x 45kg
Bench press - struggled the past few weeks due to painful deltoid, but getting better now and improving once more - 4 sets of 6-10 reps starting at 90kg and ending with 100kg. (still not as good as the 110kg I did get up to before borking my shoulder...)
Dumbbell flys x 4 sets of 12 reps x 26kg per dumbbell
Bent over row x 4 sets of 10-12 reps starting with 60kg and finishing with 70kg
Lat pull downs x 4 sets x 55kg (Sat on bench and pulling bars behind head)
Pull downs (?) x 4 sets x 50kg (lying on bench and pulling bar toward chest) Not sure what that's called...
I think I will start deadlifts after I have completed my 6 months training.
Now - back to work....
Can I join the party?
Back day today:
Reps / Sets / Weight
5 x 3 90kg Deadlift
5 x 3 120kg Deadlift
3 x 2 130kg Deadlift
2 x 2 140kg Deadlift
1 x 1 145kg Deadlift (PB)
5 x 3 45kg T-Bar Row
6 x 3 50kg Lat Pull Down
6 x 3 38kg Independent Arm Lat Pull Down
6 x 3 38kg Independent Arm Row
8 x 3 40kg Bent Over Row
12 miles cycling (to/from work)
Back day today:
Reps / Sets / Weight
5 x 3 90kg Deadlift
5 x 3 120kg Deadlift
3 x 2 130kg Deadlift
2 x 2 140kg Deadlift
1 x 1 145kg Deadlift (PB)
5 x 3 45kg T-Bar Row
6 x 3 50kg Lat Pull Down
6 x 3 38kg Independent Arm Lat Pull Down
6 x 3 38kg Independent Arm Row
8 x 3 40kg Bent Over Row
12 miles cycling (to/from work)
- might* do an insanity session later but I have some serious DOMS going on from leg day over the weekend which is just starting to ease off.
Edited by Pete102 on Tuesday 28th October 15:47
DSharp said:
Looked solid For me; Yesterday>
Back Squat up to 200kg (very sore)
Hypers
Today>
Front squats to 190kg (great)
Weighted abs
bench to 135kg
didelydoo said:
Looked solid
For me; Yesterday>
Back Squat up to 200kg (very sore)
Hypers
Today>
Front squats to 190kg (great)
Weighted abs
bench to 135kg
How's deadlifts going? For me; Yesterday>
Back Squat up to 200kg (very sore)
Hypers
Today>
Front squats to 190kg (great)
Weighted abs
bench to 135kg
Haven't seen anything recently from yourself.
also your youtube vids don't play, is it something down my end or have you taken them off/ made private etc?
smiffy180 said:
How's deadlifts going?
Haven't seen anything recently from yourself.
also your youtube vids don't play, is it something down my end or have you taken them off/ made private etc?
Not deadlifting just now, no need with all the other stuff i'm planning. Vids are all still up and work for me? last one was a couple of weeks back, nothing interesting to put up TBH, just run of the mill stuff.Haven't seen anything recently from yourself.
also your youtube vids don't play, is it something down my end or have you taken them off/ made private etc?
didelydoo said:
Not deadlifting just now, no need with all the other stuff i'm planning. Vids are all still up and work for me? last one was a couple of weeks back, nothing interesting to put up TBH, just run of the mill stuff.
Working now, was a problem on my end What plans do you have now then?
Shoulder Day
5 x 3 50kg Standing overhead front press
5 x 3 40kg Standing overhead front press
5 x 5 40kg Standing overhead rear press
5 x 5 40kg Seated overhead front press
5 x 5 40kg Seated overhead rear press
8 x 3 5kg Lying lateral extensions (each arm)
5 x 3 18kg Dumbell Overhead press
5 x 3 20kg Dumbell Overhead press
5 x 1 22kg Dumbell Overhead press
35 Minute HIIT GCN Spinning Session
Plus the obligitory 12 miles on the bike to work and back. Little annoyed at myself really since I completely missed shrugs and lateral raises out this morning.
5 x 3 50kg Standing overhead front press
5 x 3 40kg Standing overhead front press
5 x 5 40kg Standing overhead rear press
5 x 5 40kg Seated overhead front press
5 x 5 40kg Seated overhead rear press
8 x 3 5kg Lying lateral extensions (each arm)
5 x 3 18kg Dumbell Overhead press
5 x 3 20kg Dumbell Overhead press
5 x 1 22kg Dumbell Overhead press
35 Minute HIIT GCN Spinning Session
Plus the obligitory 12 miles on the bike to work and back. Little annoyed at myself really since I completely missed shrugs and lateral raises out this morning.
Tonight:
Squat - 5 ramped sets, top set 15reps.
Bench - 5 ramped sets, top set 18 reps.
Rows - 5 ramped sets, top set 17 reps.
Seated Oh press - 5 ramped sets, top set 10reps
Deadlift - 5 ramped sets, top set 15reps.
Tried aakg pre workout for the first time tonight, not sure if I felt any difference to be honest.
Squat - 5 ramped sets, top set 15reps.
Bench - 5 ramped sets, top set 18 reps.
Rows - 5 ramped sets, top set 17 reps.
Seated Oh press - 5 ramped sets, top set 10reps
Deadlift - 5 ramped sets, top set 15reps.
Tried aakg pre workout for the first time tonight, not sure if I felt any difference to be honest.
Squats 4x6 - 140lbs/63.6kg
Bench Press 4x6 - 100lbs/45.5kg
Pendlay Rows 4x6 - 120lbs/54.5kg
OH Press 5x5 80lbs/36.4kg
DL 1x6 - 225lbs/102.3kg
All 60s rest between sets except for OH Press - 180 sec rest
All with a quite quick tempo.
Really enjoyed this session. Was a bit worried yesterday's march was going to kill the squats but no issues.
Bench Press 4x6 - 100lbs/45.5kg
Pendlay Rows 4x6 - 120lbs/54.5kg
OH Press 5x5 80lbs/36.4kg
DL 1x6 - 225lbs/102.3kg
All 60s rest between sets except for OH Press - 180 sec rest
All with a quite quick tempo.
Really enjoyed this session. Was a bit worried yesterday's march was going to kill the squats but no issues.
Morning Session>
Back squat to 210kg. Feeling a bit better, still juddery though.
Hypers 3x5 @ 45kg
Bench to 135kg
Back squat still isn't comfy, so much more there is my left leg was working as it should be, lacking confidence on the descent due to this. Quads a bit tender today but have squatted 7 out of the last 9 days, but nothing major.
Back squat to 210kg. Feeling a bit better, still juddery though.
Hypers 3x5 @ 45kg
Bench to 135kg
Back squat still isn't comfy, so much more there is my left leg was working as it should be, lacking confidence on the descent due to this. Quads a bit tender today but have squatted 7 out of the last 9 days, but nothing major.
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