What training are you doing/have you done today? Vol.2
Discussion
Bench press - 6 sets of 6-12 reps, from 80 to 95kg. Didn't do any to failure due to having a dodgy left arm still, so the weight has been reduced also. Left arm still failing on final reps 
Dumbbell Fly's - 4 sets of 12-14 reps with 20kg plus dumbbell - again, weight reduced from normal, and could only manage 4 sets - left elbow joint/forearm didn't like these at all...
Lat Pull Down - 5 sets of 12 reps
Close Grip Front Lat Pull Down - 5 sets of 8-10 reps
Reverse Grip Lat Pull Down - 6 sets of 8-12 reps
Seated Cable Row - 5 sets of 10-12 reps
Triceps Pull Down - 5 sets of 9-12 reps
30 sit-ups with 7.5kg behind head
10 minutes on bike rollers before and after.
Dumbbell Fly's - 4 sets of 12-14 reps with 20kg plus dumbbell - again, weight reduced from normal, and could only manage 4 sets - left elbow joint/forearm didn't like these at all...
Lat Pull Down - 5 sets of 12 reps
Close Grip Front Lat Pull Down - 5 sets of 8-10 reps
Reverse Grip Lat Pull Down - 6 sets of 8-12 reps
Seated Cable Row - 5 sets of 10-12 reps
Triceps Pull Down - 5 sets of 9-12 reps
30 sit-ups with 7.5kg behind head
10 minutes on bike rollers before and after.
This evening..
Seated barbell press - 4 sets of 8-14 reps (damn - no room for cheating on these ones!)
Seated barbell press (behind head) - 3 sets of 10 reps
Preacher curl - 5 sets of 8-14 reps
Alternate dumbbell curl - 4 sets of 8-10 reps
Reverse close-grip pull-downs - 5 sets of 10-18 reps
Close grip bench press - 5 sets of 10-20 reps (Never done these before, so started light at 45kg, hence the 20) I like these, very effective for the triceps, it seems..
Triceps push downs - 5 sets of 8-10 reps
Sit-ups with weight behind head - 3 sets of 30
Seated pulley row - 5 sets of 10-12
May try and slot in an extra squat session tomorrow, and try a couple of sets of deadlifting...
Seated barbell press - 4 sets of 8-14 reps (damn - no room for cheating on these ones!)
Seated barbell press (behind head) - 3 sets of 10 reps
Preacher curl - 5 sets of 8-14 reps
Alternate dumbbell curl - 4 sets of 8-10 reps
Reverse close-grip pull-downs - 5 sets of 10-18 reps
Close grip bench press - 5 sets of 10-20 reps (Never done these before, so started light at 45kg, hence the 20) I like these, very effective for the triceps, it seems..
Triceps push downs - 5 sets of 8-10 reps
Sit-ups with weight behind head - 3 sets of 30
Seated pulley row - 5 sets of 10-12
May try and slot in an extra squat session tomorrow, and try a couple of sets of deadlifting...
As I mainly sit on my backside for most of the week, I thought I'd try shoe-horning in an extra leg session on Saturdays, so I did:
Squats - 6 sets starting with 100kg x 12 reps, 110kg x 12 reps, 120kg x 10 reps, 130kg x 8 reps, 140kg x 6 reps. I was gonna try for 150kg, a PB, but I was failing on the 140's, so for my last set, I went back to 120kg x 9 reps.
Leg raises - 5 sets x 12 reps each with 67.5kg
Leg Curls - 5 sets of 12 reps each with 47.5kg
And finally, I promised myself I would try deadlifts, which I did - 4 sets starting off light at 60kg, as I haven't done them for almost 30 years. I did 10 slow and controlled reps with that, then same with 70kg, then 75, and finally 8 reps with 80kg - my legs (and left arm) were killing me at this time.
I think I will start to add these into my workouts once or twice a week now.
Finished with weighted sit-ups x 30
Squats - 6 sets starting with 100kg x 12 reps, 110kg x 12 reps, 120kg x 10 reps, 130kg x 8 reps, 140kg x 6 reps. I was gonna try for 150kg, a PB, but I was failing on the 140's, so for my last set, I went back to 120kg x 9 reps.
Leg raises - 5 sets x 12 reps each with 67.5kg
Leg Curls - 5 sets of 12 reps each with 47.5kg
And finally, I promised myself I would try deadlifts, which I did - 4 sets starting off light at 60kg, as I haven't done them for almost 30 years. I did 10 slow and controlled reps with that, then same with 70kg, then 75, and finally 8 reps with 80kg - my legs (and left arm) were killing me at this time.
I think I will start to add these into my workouts once or twice a week now.
Finished with weighted sit-ups x 30
Saturday 13th December
Back Squats
Bar x 20
60kg x 10
100kg x 5
140kg x 3
160kg x 1
170kg x F Went down, started to come up but collapsed back down.
140kg x 6
120kg x 12
100kg x 10
Conventional Deadlifts
110kg x 5
150kg x 3
180kg x 2, 2, 2, 2, 2
150kg x 10
Smith Glute Hip Thrust
60kg/ side x 10, 10, 10, 8
Leg Extension
50kg/side x 10, 8, 8
40kg/side x 12, 10
Lying Leg Curl
17.5kg/side x 10
15kg/side x 12, 10
12.5kg/side x 10
Decent session today, last heavy session for couple weeks as offshore Tuesday,
Back Squats
Bar x 20
60kg x 10
100kg x 5
140kg x 3
160kg x 1
170kg x F Went down, started to come up but collapsed back down.
140kg x 6
120kg x 12
100kg x 10
Conventional Deadlifts
110kg x 5
150kg x 3
180kg x 2, 2, 2, 2, 2
150kg x 10
Smith Glute Hip Thrust
60kg/ side x 10, 10, 10, 8
Leg Extension
50kg/side x 10, 8, 8
40kg/side x 12, 10
Lying Leg Curl
17.5kg/side x 10
15kg/side x 12, 10
12.5kg/side x 10
Decent session today, last heavy session for couple weeks as offshore Tuesday,
Ah boys im in trouble here.
Did legs on friday for the first time in a month because of my knee. didn't go too heavy - set of 3 on 130 or 140kgs squats, did some heavy calf raises, then tried to go quite heavy for 2 sets on leg extensions, same on hammy curls, then did some weighted BB lunges superset with some light good mornings.
Last 2 days have been a joke! if i sit down for longer than a couple of mins im like an old man.
I always did get bad doms in my legs, but the last couple of days have been a joke. it hasn't eased off at all. (calves, hams, quads, glutes, even the smaller, supporting muscles around the groin and hips are bad) - feels like i've been run over by a truck.
Wish I had rolled out friday eve now
Did legs on friday for the first time in a month because of my knee. didn't go too heavy - set of 3 on 130 or 140kgs squats, did some heavy calf raises, then tried to go quite heavy for 2 sets on leg extensions, same on hammy curls, then did some weighted BB lunges superset with some light good mornings.
Last 2 days have been a joke! if i sit down for longer than a couple of mins im like an old man.
I always did get bad doms in my legs, but the last couple of days have been a joke. it hasn't eased off at all. (calves, hams, quads, glutes, even the smaller, supporting muscles around the groin and hips are bad) - feels like i've been run over by a truck.
Wish I had rolled out friday eve now
Friday afternoon gym session circuits. Real good workout. Ditto this evening, finding them very productive. Carbs still increasing, but body fat levels (at the moment) still staying very low so pleased with that. This morning group ride (cycling!) with some of the better riders in the club. Mostly a steady effort all the way around but with one or two occasions going into the red. Years ago it was called 'fartlek'.
Did a little too much this evening, I think - am certainly feeling it now.
Squats - 5 sets of 6-12 reps
Leg Raises - 4 sets of 14-18 reps
Leg Curls - 4 sets of 12 reps
Bench press - 5 sets of 4-10 reps (Meant to do 4 sets, but 4 reps wasn't enough...)
Lat Pull Downs (with new bar so palms of hands face to the side of me, instead of away) - 4 sets of 12 reps
Pull Downs (with back on bench) - 4 sets of 10 reps
Reverse close-grip pull-downs - 4 sets of 10-12 reps
Seated pulley row - 4 sets of 10-12
Triceps push downs - 4 sets of 8-10 reps
Too knackered to do anything else...
Squats - 5 sets of 6-12 reps
Leg Raises - 4 sets of 14-18 reps
Leg Curls - 4 sets of 12 reps
Bench press - 5 sets of 4-10 reps (Meant to do 4 sets, but 4 reps wasn't enough...)
Lat Pull Downs (with new bar so palms of hands face to the side of me, instead of away) - 4 sets of 12 reps
Pull Downs (with back on bench) - 4 sets of 10 reps
Reverse close-grip pull-downs - 4 sets of 10-12 reps
Seated pulley row - 4 sets of 10-12
Triceps push downs - 4 sets of 8-10 reps
Too knackered to do anything else...
Halb said:
On my second week of Skinny b
ds 3.
Max effort lower body today. decided to stop at 200kg for deadlift. That is just about the only number I'm semi-proud of. The rest is all a bit meh.
200kg! that is a big number!ds 3.Max effort lower body today. decided to stop at 200kg for deadlift. That is just about the only number I'm semi-proud of. The rest is all a bit meh.
I did my first deadlifts last Saturday and got up to about 80kg!
chris watton said:
200kg! that is a big number!
I did my first deadlifts last Saturday and got up to about 80kg!
Well it is for me now! I did my first deadlifts last Saturday and got up to about 80kg!
Not deadlifted that for a couple of years I think.Doing Skinny b
ds 3 I can push for big numbers on two lifts, and the rest is mid-range accessory stuff.And hopefully it'll keep me away from injuries while allowing me to run.
80 for first deadlifts is no mean feat. Keep at it. Deadlifts is the king of bar exercises.
http://www.t-nation.com/training/5-tips-to-dominat...
Halb said:
Well it is for me now! Not deadlifted that for a couple of years I think.
Doing Skinny bds 3 I can push for big numbers on two lifts, and the rest is mid-range accessory stuff.
And hopefully it'll keep me away from injuries while allowing me to run.
80 for first deadlifts is no mean feat. Keep at it. Deadlifts is the king of bar exercises.
http://www.t-nation.com/training/5-tips-to-dominat...
Thanks Not deadlifted that for a couple of years I think.Doing Skinny b
ds 3 I can push for big numbers on two lifts, and the rest is mid-range accessory stuff.And hopefully it'll keep me away from injuries while allowing me to run.
80 for first deadlifts is no mean feat. Keep at it. Deadlifts is the king of bar exercises.
http://www.t-nation.com/training/5-tips-to-dominat...
I have put them off as I still have a problem with my left forearm (I initially thought it was because of the Preacher Curls, but it seems I have a problem in one of the muscles when twist my wrist) I did manage to get up to 110kg on bench presses, but have wound down to 10-12 reps at 80 for now - I can tell the left is a lot weaker at the moment.
I am hoping a week off next week should be enough time to rest it properly, and when I start again, I can incorporate deadlifts at least twice a week. Right now, I can't do upright or bent over rows without a lot of pain in my arm, it seems!
mu0n said:
Ah boys im in trouble here.
Did legs on friday for the first time in a month because of my knee. didn't go too heavy - set of 3 on 130 or 140kgs squats, did some heavy calf raises, then tried to go quite heavy for 2 sets on leg extensions, same on hammy curls, then did some weighted BB lunges superset with some light good mornings.
Last 2 days have been a joke! if i sit down for longer than a couple of mins im like an old man.
I always did get bad doms in my legs, but the last couple of days have been a joke. it hasn't eased off at all. (calves, hams, quads, glutes, even the smaller, supporting muscles around the groin and hips are bad) - feels like i've been run over by a truck.
Wish I had rolled out friday eve now
Lol I was still ruined yesterday morning (from Friday) so got out the foam roller and went to town. Followed by a short jog to get blood flowing through the area. Sorted it rightly.Did legs on friday for the first time in a month because of my knee. didn't go too heavy - set of 3 on 130 or 140kgs squats, did some heavy calf raises, then tried to go quite heavy for 2 sets on leg extensions, same on hammy curls, then did some weighted BB lunges superset with some light good mornings.
Last 2 days have been a joke! if i sit down for longer than a couple of mins im like an old man.
I always did get bad doms in my legs, but the last couple of days have been a joke. it hasn't eased off at all. (calves, hams, quads, glutes, even the smaller, supporting muscles around the groin and hips are bad) - feels like i've been run over by a truck.
Wish I had rolled out friday eve now
chris watton said:
Did a little too much this evening, I think - am certainly feeling it now.
Squats - 5 sets of 6-12 reps
Leg Raises - 4 sets of 14-18 reps
Leg Curls - 4 sets of 12 reps
Bench press - 5 sets of 4-10 reps (Meant to do 4 sets, but 4 reps wasn't enough...)
Lat Pull Downs (with new bar so palms of hands face to the side of me, instead of away) - 4 sets of 12 reps
Pull Downs (with back on bench) - 4 sets of 10 reps
Reverse close-grip pull-downs - 4 sets of 10-12 reps
Seated pulley row - 4 sets of 10-12
Triceps push downs - 4 sets of 8-10 reps
Too knackered to do anything else...
On top of your Saturday workout, not surprising. Quite a bit of volume - assume you're working at relatively light weight, 65-75% 1RM?Squats - 5 sets of 6-12 reps
Leg Raises - 4 sets of 14-18 reps
Leg Curls - 4 sets of 12 reps
Bench press - 5 sets of 4-10 reps (Meant to do 4 sets, but 4 reps wasn't enough...)
Lat Pull Downs (with new bar so palms of hands face to the side of me, instead of away) - 4 sets of 12 reps
Pull Downs (with back on bench) - 4 sets of 10 reps
Reverse close-grip pull-downs - 4 sets of 10-12 reps
Seated pulley row - 4 sets of 10-12
Triceps push downs - 4 sets of 8-10 reps
Too knackered to do anything else...
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