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Author Discussion

NeMiSiS

4,484 posts

58 months

[news] 
Wednesday 27th October 2010 quote quote all
Sorry nothing, again. [hangs head in shame]

N88

1,174 posts

62 months

[news] 
Wednesday 27th October 2010 quote quote all
Legs night for me. Can't say I'm looking forward to it!

didelydoo

2,617 posts

93 months

[news] 
Wednesday 27th October 2010 quote quote all
Worked up to a triple Deadlift at 200kg then 5x5 close grip bench with 90kg. Awful session, shouldn't have bothered as I'm feeling ill.

Maxf

7,167 posts

124 months

[news] 
Wednesday 27th October 2010 quote quote all
Ended up on a phonecall early before I got the the gym so was delayed - ended up just doing 15 mins cross trainer, 150 crunches, shoulder press, lateral and front raises. Poor effort considering how early I *should* have been at the gym!

Animal

3,538 posts

151 months

[news] 
Wednesday 27th October 2010 quote quote all
Original Poster said:
in 4 weeks I have dropped 15% bodyfat and lost just over half a stone smile
yikes Are you sure that's not dysentery?
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balders118

Original Poster:

4,152 posts

51 months

[news] 
Wednesday 27th October 2010 quote quote all
Legs and biceps today so....

Front sumo squats 4 sets, between 6 and 10 reps
Deadlifts 4 sets, 12 first set, 10, 6, 2 (went heavy as I got carried away, lol)
Calf raises 3 x 18
Leg extenstions 4 x 12-8
Dumbell leg curls 3 x 8

Standing EZ curls 4 x 8
seated hammers 4 x 8
Cable reverse curls 4 x 8

I'm trying to focus on legs and side of hence the front sumo's and leg extension, rather than the normal workout which includes normal squats and lunges instead. Trying to take lower back and gluets out of the equation. Seems to be working nicely. Lets hope for some increased leg growth!

BalhamBadger

1,056 posts

56 months

[news] 
Wednesday 27th October 2010 quote quote all
Just pedalled away on the spinner for 20 mins at lunch. Too knackered to do anything else..

DownUnder.

681 posts

60 months

[news] 
Wednesday 27th October 2010 quote quote all
Ok today Shoulders (and a little more tri's)
4 x 8 Dumbells press
3 x 10 arny press
4 x 10 on the shoulder press machine holding inside handles
5 x 6 front lat raises
4 x 10 side lat raises bent over to isolate
3 x 8 with a big weighted bar in a corner side to side??

dips
bent over tricep extension
tricep pull down
some sitty upsies on decline bench

I need a break!!

mcelliott

2,344 posts

64 months

[news] 
Wednesday 27th October 2010 quote quote all
BalhamBadger said:
Just pedalled away on the spinner for 20 mins at lunch. Too knackered to do anything else..
Wimp

Lost_BMW

12,955 posts

59 months

[news] 
Thursday 28th October 2010 quote quote all
DownUnder. said:
Ok today Shoulders (and a little more tri's)
4 x 8 Dumbells press
3 x 10 arny press
4 x 10 on the shoulder press machine holding inside handles
5 x 6 front lat raises
4 x 10 side lat raises bent over to isolate
3 x 8 with a big weighted bar in a corner side to side??

dips
bent over tricep extension
tricep pull down
some sitty upsies on decline bench

I need a break!!
I'd say! That's a hell of a lot of sets - I'd be dead smile


Mine tonight was:

warm up of running on the spot/swinging arms and heavy bag work until warm (freezing outdoor garage gym) then . .

4 x Bench Press = x 5, 3, 3 then x 8 with 22lb less

(this the 1st real = to failure or close - workout after c. 8 to 10 years; and already up 16lb and 3 reps over the tester workout last week which only had two sets close to failure, similar difficulty/feeling though. Will add another 10lb next week and still try to get 5. Think I'm back into bench press which I used to love!)

2 x close grip bench press x 20, 9 (same weight, and just dead on 2nd set)

3 x Standing shoulder press on a Grappler set up - two 7' bars, one each hand, with added plates = 9, 7 then 27 with just 22lb on each bar as a drop/pump set.

(Even the lower rep sets feel like it's tearing into my side and front delts + gives the triceps and even upper back some welly. Could your 'big weighted bar' thing be like a Grappler, maybe landmines?)

Single arm lateral raises - using a 10kg hexagonal plate for 1 light pump/endurance set of 37 reps (might sound odd but I have started to do dumbells most times now though, usually 3 sets and sometimes for just c. 5 to 6 reps)


Just 10 sets, in < 40 minutes, but my whole shoulder region esp. side area near tie in to the front has been so congested, 'buzzy' and stiff that even typing is affected and 4 hours later they are sore already.

LordGrover

21,829 posts

95 months

[news] 
Thursday 28th October 2010 quote quote all
Four hours? Sure you're not injured?

roboxm3

1,628 posts

78 months

[news] 
Thursday 28th October 2010 quote quote all
Went for a run at lunchtime yesterday, mainly to loosen off from Monday night's session (5k-ish) and tonight it's round 2 of the 'back to basics strength routine'.

I'm going to stick with the 4:3:5, squat, bench, dead weight ratio (mainly because I'm a wierd OCD numbers freak when it comes to the gym and I'm convincing myself that there's obviously some fundamental reason why I need to increase my dead strength before upping the weight on the squat and bench).

So:

5min row - general warm up

Squat - warm up followed by 3x8 @ 80kg (pretty easy see above)
Bench - warm up followd by 3x8 @ 60kg (easy - see above)
Dead - warm up followed by 3x8 @ 100kg (about right for this week - I'll increase the weight after next week)

Monday night I felt like I still had a bit of energy to burn after that so I finished with some clean & press, 3x5 @ 60kg and then did some leg raises and crunches to finish.




alfa pint

3,856 posts

94 months

[news] 
Thursday 28th October 2010 quote quote all
Ran into work and back again last night - 5 miles each way.
Cycled in today, heading off to the gym in half an hour for 45 mins of bench press, abs, back, deltoids. Cycle back later.

Tomorrow will be an hour in the gym, probably cheat and drive in rather than run. Unless the weather is great, in which case I'll run in!

dirty boy

13,461 posts

92 months

[news] 
Thursday 28th October 2010 quote quote all
1 mile swim at lunch for me today.


Yesterday

4min warm up on bike

Squats 4 x 10 (60kg)
Bench press 4 x 10 (40kg)
Dumb bell curl 4 x 10 (10kg)
Pectorals 4 x 10 (42kg)
Bench press 4 x 10 (40kg) yes twice.
Leg press 3 x 8 (190kg)

Decline sit ups 4 x 15 (10kg weight)
30 second planks between sit up sets - I find the last one a killer!

Erm, that's about it I think.

Oh, I did 6 full, long arm chin ups at some point hehe then 30 press ups just before I left for some reason??

Didn't have a lot of time yesterday.


dirty boy

13,461 posts

92 months

[news] 
Thursday 28th October 2010 quote quote all
Animal said:
R
Dumbbell 30kg
Fooking 'ell!!

Your arms must be bigger than my thighs laugh

I'm now a proud 13.5" bicep hehe

I'll stick with my 10kgs.

LordGrover

21,829 posts

95 months

[news] 
Thursday 28th October 2010 quote quote all
I don't think he's curling 30 kgs - he says 'dumbbell snatch'.

ETA:


How-to and why here: click.

Edited by LordGrover on Thursday 28th October 11:13

dirty boy

13,461 posts

92 months

[news] 
Thursday 28th October 2010 quote quote all
LordGrover said:
I don't think he's curling 30 kgs - he says 'dumbbell snatch'.

ETA:


How-to and why here: click.

Edited by LordGrover on Thursday 28th October 11:13
Phew, that seems more sensible.

There are so many terms and different exercises, I can't keep up.

I'm still weak though.

996 sps

5,996 posts

99 months

[news] 
Thursday 28th October 2010 quote quote all
This is still going, so turning into a daily heads up!

Yesterday: AM Ropes and Heaves
Lunch: Spinning
PM: Weights, Bench, Squat, Deadlift, Bi then Tri 3 Sets of 10/8/6 reps.

Today: AM: Ropes/Heaves 10k row
Circuits tonight.


Halb

23,114 posts

66 months

[news] 
Thursday 28th October 2010 quote quote all
Single arm barbell snatch is also a good exercise. I saw it on strongman and have done it myself a few times.
Kind of used to it now since I do my kb snatches once a week, or try to.biggrin

Lost_BMW

12,955 posts

59 months

[news] 
Thursday 28th October 2010 quote quote all
Back and rear delts for me today - approx. 40 minutes:

Deadlift – 265lb x 25, 320lb x 8, 343lb x 5, 3, 316lb x 8

Trap bar shrugs - 272lb x 9, 7, 8

Trap bar bent rows – 228lb x 4, 3, 5 then 140lb x 12, 5 & 3 as a rest pause burn out set

Bent over lateral raises – 60lb x 9, 7, 8

Grappler cable 'upright rows'(?) bar only x 42

this last one is from an experiment a while back and is an excellent 'finisher' - I loop a cable around the end of the 7' bar plugged into the swivel of Grappler - no added weight - then pull up like a very close grip upright row and it burns the whole of my upper back something rotten, getting more reps than the week before is an agonising trail!
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