For the gym rats
- Thread starter NitrogenY3K
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Yep same here some days are better than others, also helps if you dont have a bunny bumping session on the day or night before if you know what I mean lol.
Hahaha, aye that really makes for a lousy session
todays session:
tricep pull downs 8x65kg, 8x70kg, 8x75kg
concentration curl 8x20kg, 8x22kg, 8x24kg - done individually
preacher curl 6x25kg, 6x30kg, 6x35kg - done individually
bent over row 8x30kg, 8x32kg, 8x34kg
lower back (can't remember the name of the exercise) 8x84kg, 8x91kg, 9x98kg
tricep pull downs 8x65kg, 8x70kg, 8x75kg
concentration curl 8x20kg, 8x22kg, 8x24kg - done individually
preacher curl 6x25kg, 6x30kg, 6x35kg - done individually
bent over row 8x30kg, 8x32kg, 8x34kg
lower back (can't remember the name of the exercise) 8x84kg, 8x91kg, 9x98kg
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Wednesday:
Didn't really feel in the mood today but gave it a go.
Front squats (ATG):
10xbar
10x60kg
10x70kg
8x80kg
6x90kg
4x100kg
4x100kg
10x60kg
Seated leg press:
8x170kg
8x210kg
6x250kg
6x290kg
6x330kg
4x360kg
4x375kg
Overhead squats:
10xbar
10xbar
8x30kg
6x40kg
10xbar
Tricep dips:
8xBW
8xBW+15kg
8xBW+20kg
6xBW+25kg
6xBW+35kg
8xBW
Super setted with single arm over head tricep extension:
6x5x15kg each arm
Tricep cable pull down:
Stack (85kg so they say)
10reps
10reps
8reps
8reps
6reps
I struggle so much with overhead squats getting nice and deep with them without lifting my heels so I kept them light and concentrated on my form. I haven't done them in a while owing to shoulder problems a while back, but I had forgotten how good they were - they're such a good deep core exercise, but you have to have absolutely strict form. Dips I felt monsterous on, I felt I could have probably repped with 50kg!!! They hurt now though!
Front squats I just ran out of puff for some reason... thought I'd give the leg press a go again as I was not feeling in the mood for any other big movements for my legs. Big numbers, but of course it's a lot easier on the leg press. My legs certainly have a good pump, and the ATG front squats were good but a bit of a disappointing leg session today.
Didn't really feel in the mood today but gave it a go.
Front squats (ATG):
10xbar
10x60kg
10x70kg
8x80kg
6x90kg
4x100kg
4x100kg
10x60kg
Seated leg press:
8x170kg
8x210kg
6x250kg
6x290kg
6x330kg
4x360kg
4x375kg
Overhead squats:
10xbar
10xbar
8x30kg
6x40kg
10xbar
Tricep dips:
8xBW
8xBW+15kg
8xBW+20kg
6xBW+25kg
6xBW+35kg
8xBW
Super setted with single arm over head tricep extension:
6x5x15kg each arm
Tricep cable pull down:
Stack (85kg so they say)
10reps
10reps
8reps
8reps
6reps
I struggle so much with overhead squats getting nice and deep with them without lifting my heels so I kept them light and concentrated on my form. I haven't done them in a while owing to shoulder problems a while back, but I had forgotten how good they were - they're such a good deep core exercise, but you have to have absolutely strict form. Dips I felt monsterous on, I felt I could have probably repped with 50kg!!! They hurt now though!
Front squats I just ran out of puff for some reason... thought I'd give the leg press a go again as I was not feeling in the mood for any other big movements for my legs. Big numbers, but of course it's a lot easier on the leg press. My legs certainly have a good pump, and the ATG front squats were good but a bit of a disappointing leg session today.
Does anyone else find that some days different excercises are stronger or weaker? Today i couldnt do my last rep on deadlift but was able to do 3 more wide grip chins than i did last week?
I had upped the weight on the bar by 2.5k but i still feel i should have finished the set, feel a bit disappointed that i didnt
Yep. Today on my bench press I had to drop 5kg from what I lifted fairly easily last week, and still struggled with the final reps. Then I did shoulder press and beat my PB by 5kg
back
iso lat pull down (straps on as the handles are bare metal with nothing to give grip)
20x40 (warmup)
10x80
3x8x105 (+1 extra set at 105)
4x120
deadlifts - hammer machine as some blokes were using the deadlift area, seems to be weds that people like that area :/
10x100
5x170 (dropped a middle set)(+10kg)
straps
5x200 (+20kg)
5x220 (+20kg)
5x230 (+20kg)
5x230 (extra set)
seated row - normal cable stack for once!
wide grip
12x85 (+2 reps)
10x115 (1 set + 15kg)
2x10x100
wide grip lat pulldown
2x10x95kg (extra exercise, like it)
tris:
running out of time so superset
cgpb & vbar pushdown
3x10x80 & 3x12x50
thoughts:
loving that dl machine for some reason. I know its not a proper weight as on a bar i wouldnt be lifting that, but still, its great to be lifting such weight. I think I could probably put about 270 on it for a single (with straps probably). Think its time to look at getting a belt though, just for safety.
aiming for more reps on the 3x8 ISO pull down, get them all to 10 would be good, then up the weight.
will also keep the extra heavier set after, rather than a drop set.
tris: felt rather worked from the back work for some reason.
happy :]
iso lat pull down (straps on as the handles are bare metal with nothing to give grip)
20x40 (warmup)
10x80
3x8x105 (+1 extra set at 105)
4x120
deadlifts - hammer machine as some blokes were using the deadlift area, seems to be weds that people like that area :/
10x100
5x170 (dropped a middle set)(+10kg)
straps
5x200 (+20kg)
5x220 (+20kg)
5x230 (+20kg)
5x230 (extra set)
seated row - normal cable stack for once!
wide grip
12x85 (+2 reps)
10x115 (1 set + 15kg)
2x10x100
wide grip lat pulldown
2x10x95kg (extra exercise, like it)
tris:
running out of time so superset
cgpb & vbar pushdown
3x10x80 & 3x12x50
thoughts:
loving that dl machine for some reason. I know its not a proper weight as on a bar i wouldnt be lifting that, but still, its great to be lifting such weight. I think I could probably put about 270 on it for a single (with straps probably). Think its time to look at getting a belt though, just for safety.
aiming for more reps on the 3x8 ISO pull down, get them all to 10 would be good, then up the weight.
will also keep the extra heavier set after, rather than a drop set.
tris: felt rather worked from the back work for some reason.
happy :]
its rather good, but, its nothing compared to the real thing. bottom handles to DLs, top for shrugs
I reckon I good eat that thing if i had the chance
, Any idea where I could pick something like that up in the uk?
I'm so jealous, I want one
Found one not as pretty as the hammer strength one, differently want to pick this up or cheaper one some time in the new year!
http://www.ukfitnesssupplies.co.uk/...-Load-ISO-Dead-Lift-Shrug-Machine_PLATE27.htm
http://www.ukfitnesssupplies.co.uk/...-Load-ISO-Dead-Lift-Shrug-Machine_PLATE27.htm
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