What training are you doing/have you done today? Vol.2
Discussion
Second easing back in session - very full warm up of gentle jogging on the spot (back bore this reasonably well), high rep laterals, front raises, facepulls, curls etc. and some light work on the bag then:
Single Arm OH Press - 90lb = two sets of 20 reps per arm, very slow, strict and deliberate, second set pretty close to failure.
Can't use any leg push or explosiveness and still back felt it, but taking great care so at least it works the shoulders again.
Flat Dumbbell Floor Press - 62lb = 1 x 20 per side
Laying lateral Raises - 22lb = 1 x 20 per side. The sort where you lay flat on your side and lift up and out like a vertical lateral lift if that makes sense! Much harder than standing.
Tricep Pushdown - 140lb = 1 x 15 then 5 after a short pause to regain balance
Seated Pulldowns - 180lb = 1 x 100, first 50 close parallel grip then moved hands out and palms forward (handles swivel which s handy) for next 50, no rests between these.
Knee Bends = 1 x 20 per leg
"Cat Licks" = 1 x 20
Single Arm OH Press - 90lb = two sets of 20 reps per arm, very slow, strict and deliberate, second set pretty close to failure.
Can't use any leg push or explosiveness and still back felt it, but taking great care so at least it works the shoulders again.
Flat Dumbbell Floor Press - 62lb = 1 x 20 per side
Laying lateral Raises - 22lb = 1 x 20 per side. The sort where you lay flat on your side and lift up and out like a vertical lateral lift if that makes sense! Much harder than standing.
Tricep Pushdown - 140lb = 1 x 15 then 5 after a short pause to regain balance
Seated Pulldowns - 180lb = 1 x 100, first 50 close parallel grip then moved hands out and palms forward (handles swivel which s handy) for next 50, no rests between these.
Knee Bends = 1 x 20 per leg
"Cat Licks" = 1 x 20
Edited by AnonSpoilSport on Friday 16th August 21:58
Session 2 Week 12 - Day 1 - deload
6 minute run at 8.5mph for warm up.
Military Press 3 x 5 - 27.5kg, 35kg, 40kg
Benchpress 5 x 10, 10, 10, 9, 7 - 87.5kg
Chin-ups 5 x 10, 8, 6, 6, 4 - every rep was nice and steady with full range, starting from a straight arm.
Standing Dumbell Curl 3 x 10, 10, 7 - 15kg dumbells.
Tricep Pushdown 3 x 10, 10, 7 - 40
Face Pulls 3 x 10, 10, 7 - 75
Tough night, equalled what I did last week pretty much.
6 minute run at 8.5mph for warm up.
Military Press 3 x 5 - 27.5kg, 35kg, 40kg
Benchpress 5 x 10, 10, 10, 9, 7 - 87.5kg
Chin-ups 5 x 10, 8, 6, 6, 4 - every rep was nice and steady with full range, starting from a straight arm.
Standing Dumbell Curl 3 x 10, 10, 7 - 15kg dumbells.
Tricep Pushdown 3 x 10, 10, 7 - 40
Face Pulls 3 x 10, 10, 7 - 75
Tough night, equalled what I did last week pretty much.
Awesome session tonight. Highly motivated after 8 days off (manic time at work).
Trap-bar deadlift: 15 x 180kg (seriously blowing after this! But determined to get 20 reps at this weight.)
Incline bench: 10 x 120kg, 5 x 130kg
Bent-over rows: 8 x 170kg, 15 x 150kg
Dips: 10 x bodyweight+40kg, 5 x bodyweight+50kg
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