View Full Version : Back on Track
Am back training again, doing a basic routine just to keep me in the gym until the new year when I can start training properly, as everything is up in the air with my impending move to Mexico.
Friday 21/11/08
Chest, Shoulders & Triceps
Hammer Strength Bench
80x12/10/8
Hammer Strength Lateral Raise
53x12/10/10
Dips
BWx12/10/8
Hammer Strength Pec Flye
55.5x12/10/10
Hammer Strength OHP
60x15/12/12
Reverse Grip Tricep Pushdowns
30.5x15/12/10
OK session. Felt weak as hell as was tired and it showed.
Saturday 22/11/08
Back & Biceps
Wide Grip Pull Ups
BWx8/8/6
Face Pulls
30.5x12/12/10
Cable Curls
24.5x12/12/10
BB Shrugs
130x10/10/8
Seated Rows
47x12/12/10
EZ Curls
40x8/6/6
Started of well with Pull Ups, everything else just run-of-the mill. EZ Curls were too heavy
Mexico is friggin awesome!
Where in Mexico and what you going over to do?
In Reynosa in Tamps, right on the border of Texas.
I am going to be an English teacher there, my girlfriend is from there so is all good.
Plus her dad is 5'6" and over 16 stone, seriously strong guy so will get to train with him and he owns his own taco restaurant so I have it nicely made!!
Sunday 23/11/08
Legs & Core
ATG Olympic Squats
90x3x8
Leg Curls
62.5x12/12/10
Seated Calf Raises
50x12/12/10
Leg Press
110x3x20
Lying Leg Raises
BWx3x10
Calf Press
135x12/10/9
Legs were tired after this. Weights are shit compared to what they were but will get back there. Did higher rep Leg Press as feels better with higher reps.
Monday 24/11/08
I am training every day with a rotation system. Do the 3 day split with higher reps and more machine work, then next 3 days are heavier stuff and then repeat.
Chest, Shoulders & Triceps
Bench Press
60x8
80x8
90x6
100x3
110x1
DB Incline Press
28x10
30x8
32x6
DB Flyes
16x8/7/7
Overhead Press
30x10
40x6
50x3+3 Push Presses
60x1+2 Push Presses
DB Lateral Raises
8x10/10/8
Overhead Cable Extensions
17.5x8/7/7
Single Arm Cable Pushdowns
11.25x15/12/12
Felt OK actually, Bench was surprisingly good considering how crap I am at it. Overheads struggled because my Tri's were fried from the pressing. Nice change.
Tuesday 25/11/08
Back & Biceps
Chin Ups
BWx8
5x6
10x5
15x4
20x3
Seated Rows
63.5x8/7/7
Rear Delt Machine
49.5x11/9/8
Hang Powercleans
40x10
50x8
60x6
70x4
DB Shrugs
50x10/10/8
DB Curls
14x10/9/9
EZ Cable Curls
17.5x12/10/10
Good session. Chins felt really strong, was going to do another set but don't wanna push to hard with training frequency so high. Enjoyed Hang Powercleans, as first time I've done them. DB Shrugs felt strong too.
Wednesday 26/11/08
DAY OFF
Has a day off today as was knackered and my sister got back from 4 weeks in Florida so saw her.
Took some measurements to judge progress from in the future.
Measurements
Weight 189lbs/85kg
Neck: 15 1/2 inches
Chest: 45 inches
Arms: 15 1/2 inches (Both)
Waist: 35 inches (round bellybutton)
Thighs: 24 inches (Right) 23 1/2 inches (Left)
Calves: 15 1/4 inches
Everything needs improving, especially calves and could bring down the waist a little too, has expanded a lot recently.
Thursday 27/11/08
Legs & Core
ATG Olympic Squats
80x12
90x10
100x6
110x4
Leg Press
130x20
150x15
170x12
Leg Curls
60x15
67x12
74x8
Seated Calf Raises
50x3x12
Calf Press
130x3x10
Leg Raises
BWx3x10
Cable Twists
10.5x3x15
Good session. Squats felt strong but AP pointed out my back was rounding a little so did 30 minutes stretching after the session to help. Everything else was fine.
Friday 28/11/08
Chest, Shoulders & Triceps
Bench Press
70x12
80x10
90x7
100x4
DB Incline Press
28x10
30x8
26x15
Hammer Strength Pec Dec
61x10/9/8
Overhead Press
30x12 (BTN)
40x6 (BTN)
40x6
50x6 (Push Presses)
Hammer Strength Lateral Raises
39x15/12/12
Overhead Cable Extensions
17.5x10/8/8
Single Arm Cable Pushdowns
13.75x9/9/8
Big improvement to Bench, got a lot more reps in there and felt good. DB Bench same but did last set dropped off. Delts were fried from the start which made shoulders a nightmare, my OHP was awful. Rest was all up slightly and felt strong.
Saturday 29/11/08
Back & Biceps
Barbell Rows (Strict)
60x12
70x10
80x8
90x6
Chin Ups
BWx8/8/6
Face Pulls
21.5x15/12/12
DB Shrugs
50x12
52x10
54x7
Deadlifts
62.5x8
72.5x8
82.5x8
92.5x8
102.5x8
112.5x8
122.6x6
132.5x4
142.5x3
152.5x3
162.5x1
172.5x1
182.5x1
Barbell Curls
30x10/9/8
EZ Cable Curls
21.5x10/9/8
Really nice session, fancied some Deadlifts half way through and did some with a 73 year old powerlifter and all felt strong. Was just the grip which was the problem from the Shrugs before, got in lots of volume and felt OK.
Monday 01/12/08
Serious DOMS in lower back and legs still and tough day at work but came anyway.
Legs & Core
ATG Olympic Squats
80x12
100x8
110x6
120x3
Leg Press
140x20
160x15
190x20 PB
Leg Curls
60x15
67x12
74x8
Seated Calf Raises
52.5x3x12
Calf Press
135x3x10
Leg Raises
BWx3x12
Cable Twists
13.5x3x12
Good session.
-Squats - All rock bottom and increased reps, didn't feel strong because of core and leg DOMS
-Leg Press - Realized have been doing it far too light and manned up on the last set and got a PB
-Leg Curls - Up 2 reps last set
-Seated Calf Raises - Up 2.5kg and same reps
-Calf Press - Up 5kg and same reps
-Leg Raises - Up 2 reps each set, hate these.
-Cable Twists - Lowered reps to 12 and upped weight by 3kg
Tuesday 02/12/08
Chest, Shoulders & Triceps
DB Incline Press
28x12
30x10
32x9
Bench Press
60x8
65x8
70x8
75x8
80x5
85x3
Hammer Strength Pec Dec
54x15
61x12
68x8
BTN Overhead Press
30x8
25x3x12
35x5
Hammer Strength Lateral Raises
41.5x3x12
Overhead Cable Extensions
17.5x10/10/9
Single Arm Cable Pushdowns
11.25x15/12/12
Did DB Bench first then went for a more volume approach on Bench after.
-DB Bench - Felt strong, felt alot more powerful when done first
-Bench Press - Alot tougher with the volume so couldn't work as hard
-Pec Deck - Up in weight and reps
-BTN OHP - Crap, but getting there
-Lateral Raises - Shoulders were fried but weight up
-OH Extensions - Up a few reps but tough
-Pushdowns - Lowered weight and upped reps, felt good.
Wednesday 03/12/08
AM - December IC Challenge
DB Snatch
12.5x2
22.5x2
32.5x1
37.5x1
42.5x1
47.5x1
50x1 PB
73 year old powerlifter?! WTF?!
Wednesday 03/12/08
AM - December IC Challenge
DB Snatch
12.5x2
22.5x2
32.5x1
37.5x1
42.5x1
47.5x1
50x1 PB
Nice work, 50kg DB snatch is sweet!
Yeah Madcap, he is strong - 100kg Bench, 152.5kg ATG Squat and 162.5kg Deadlift at 73 years and he weighs 59kg!! Flawless technique on all! He's the one who I've trained with when I do more poundage because thats what he says builds strength.
Cheers ATZ, was tough, here's the video:
http://www.youtube.com/watch?v=Dr87fKkBs6Y
Damn work will have a looky later.
Don't mean to be a 'two shits' but think John Gallagher (http://s9.zetaboards.com/Strength_Discussion/topic/228249/1/) is the man. Last year the guy tied with me on a 230 18" dl.
Hi mate,
This guy ain't John Gallagher, I know him too funnily enough, I used to learn from him as he is a psychologist and hypnotist, and ****ing strong guy!!
The guy I trained with doesn't compete anymore, he just trains for fun!
Wednesday 03/12/08
PM - October IC Challenge & Workout
Max Chins in 3 Minutes
29
Strict Barbell Rows
70x12
80x10
90x8
Face Pulls
24.5x3x15
DB Shrugs
50x12
52x10
54x7
Speed Deadlifts
120x8
140x6
150x6
Barbell Curls
35x12/10/10
Single Arm Cable Curls
8.25x12/10/10
Tough session!
-Chins - Wow, they gassed me super hard
-Barbell Rows - Done second and was really hard
-Face Pulls - Up and felt strong
-DB Shrugs - Up 2 reps last set
-Speed Deadlifts - Hands damaged from last Deads and lower back sore so did light explosive ones
-Barbell Curls - Up in weight and strong
-Cable Curls - Whatever....
Friday 05/12/08
Legs & Core
ATG Olympic Squats
60x8
70x8
80x8
90x8
100x8
110x6
120x5
130x2
140x1 PB
Leg Press
140x20
170x20
ATG Front Squat
60x5
92.5x3
Leg Curls
60x15
67x15
74x12
Seated Calf Raises
55x3x10
Really good session, ran out of time so going to do the rest tomorrow morning before work.
-ATG Oly Squats - Worked upto 140kg, which was ****ing tough with the work before but is an ATG Olympic PB, and is good to get used to heavier weights again.
-Leg Press - Same old, bit heavier, just as hard
-Front Squats - Just did a few here, were tough but ok
-Seated Calf Raises - Up 2.5kg and felt good
Saturday 06/12/08
Chest, Shoulders & Triceps
Bench Press
60x8
65x8
70x8
75x8
80x8
90x8
100x4
DB Incline Press
28x10
26x10
Barbell Incline Press
60x10
60x8
Hammer Strength Pec Dec
61x12
68x10
BTN Overhead Press
25x12
30x10
35x8
40x4
Hammer Strength Lateral Raises
46x10/8/8
Cable Pushdowns
24.5x10/10/8
Diamond Press Ups
BWx10/8/8
****ing tired but all went OK.
-Bench Press - Happy with volume, seems to be going well
-DB Bench - Crap after much volume on Bench
-Barbell Incline - Just to finish off some benching
-Pec Deck - Up in weight and reps
-BTN OHP - Still crap but improving
-Lateral Raises - Felt good
-Pushdowns - Used a cable and felt strong
-Diamond Press Ups - Just to finish off
Sunday 07/11/08
Back & Biceps
Pull Ups - (Nipple above the bar)
BWx8/8/6
Seated Rows
47x12
54x12
61x8
Face Pulls
31.5x8/8/7
DB Shrugs
52x10
54x9
56x8
Rear Delt Machine
47x15
54x10
56.4x8
Cable Curls
24.5x15
28x12
31.5x8
Twisting DB Curls
14x10
16x8
Preacher Curl Machine
20x2x10
EZ Cable Curls
17.5x12/10/10
No deadlifts to let lower back rest.
-Pull Ups - Did these and pulled ALOT higher and really felt it
-Seated Rows - Tough but done to rest lower back
-Face Pulls - Did these heavier and lower reps and were tough
-DB Shrugs - Up in weight, felt strong
-Rear Delts - Felt strong but ****ing hard
-Curls - Different sets and exercises, whatever really.
Tuesday 09/12/08
Felt super tired today, didn't want to do too many Squats as felt weak so trained abit different with my bodybuilder friend Karluis.
Legs & Core
ATG Olympic Squats
60x8
70x8
80x8
90x8
100x10
Leg Press
250x12
270x12
290x8 PB
Leg Extensions
54x12
61x12
68x12
Romanian Deadlifts
80x15
100x12
110x10
Leg Curls
53x15
60x12
67x8
Calf Press
115x15
125x12
135x10
Seated Calf Raises
40x12
50x10
55x8
Side Bends
24x12
26x10
28x8
Hard session!
-ATG Squats - Stopped at 100x10, did 100x8 for last Friday and this felt strong. Happy.
-Leg Press - Massive improvements, ridiculously hard though.
-Leg Extensions - Hate these but did them anyways
-Romanian Deadlifts - Light to be honest, but didn't want to do to much for lower back as Deadlifting hopefully Thursday
-Leg Curls - Weaker than normal but alot more work done before so happy.
-Calf Press - Higher reps than usual and tough
-Seated Calf - Whatever
-Side Bends - Something different..
Tuesday 09/12/08
my bodybuilder friend Karluis.
That sounds ****in gay mate
Wednesday 10/12/08
Chest, Shoulders & Triceps
Bench Press
50x15
60x12
70x10
80x3x8
DB Decline Press
28x8/7/7
Hammer Strength Pec Dec
47x20
54x15
61x12
BTN Overhead Press
25x12
30x10
Push Press
50x5
60x3
65x2
70x1
DB Lateral Raises
10x10
8x15
6x20
Cable V-Bar Pushdowns
24.5x15/12/12
Diamond Press Ups
BWx10/8/8
Think I am close to overtraining as was super tired today.
-Bench Press - Got in a few sets of higher reps and then easy 3 sets of 8 at 80kg.
-DB Decline Bench - First time EVER doing these and really enjoyed them, really felt them in the chest.
-Pec Deck - Higher reps for the sets
-BTN OHP - Crap still
-Push Press - Triceps and Shoulders dead, as were legs and core from yesterday so this was crap
-Lateral Raises - DBs for a change and was good
-Pushdowns - Different bar used and really felt these.
-Diamond Press Ups - Just to finish off
PikeKing
10-12-2008, 19:08
i like your workouts
bet you're swole when you leave the gym
PikeKing
10-12-2008, 19:09
one thing though, whats with the BTN press?
i like your workouts
bet you're swole when you leave the gym
Thanks mate. 3 days on, 1 day off, with set exercises, but the main movements (Squats/Deadlifts/Bench Press/OHP/Chins) I do however many sets and reps I feel like at the time, with all other exercises 3 sets.
Haha I do look good, then cycle 15 mins home and look chubby when I've just arrived home to my mum's 5 egg omlette with cheese bacon mushrooms and tomatoes, cup of tea and 2 mince pies and consumed it in less than 2 minutes :D
one thing though, whats with the BTN press?
Dunno really, I quite like it to be honest, and I don't go stupidly heavy or force out reps when I start to fail. Maybe its a psychological thing but if I do normal OHP after all that Bench, my Shoulders and Triceps are so fried I can only use piss poor weights. What do you reckon of BTN Press, even if it's done sensibly like I do?
PikeKing
10-12-2008, 20:51
personally i wouldnt ever do it, i have enough trouble with getting injured without doing the danger exercises.
that being said though lots of people do BTN presses and lots dont, they both get injuries tho, so who knows
plateau2
11-12-2008, 09:12
Think there are better choices for vertical pushing than BTN, just cause it doesn't cause issues now doesn't meen it won't in the future.
Had the same issue with shit OH strength when I did a push/pull/legs split - I think you probably find the BTN easier because the ROM is quite limited.
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