For the gym rats

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Nice session there Jestar. I'd add an extra set to those exercises, but other than that good work! I don't think I've seen your other workouts so I can't tell how you're progression but good session nonetheless! :)
 
Thanks, I was thinking of adding some vertical rows or something, but like I say at the time I felt sick as a dog :)

I don't often post my sessions as I'm not all out pushing myself, my workouts started with the simple goal of correcting my posture - I have quite a messed up back from sitting at a desk and typing all day, after several years lifting ludicrously heavy items in warehouses (stupidly I was lifting 1m^3 boxes that weight as much as 80kg on my own), which has now steadily grown into a desire to bulk up a bit :)
 
last night:
flat bench-
10kgx10 :p
30kgx10
60kgx6
80kgx5
80kgx5
80kgx5
80kgx5
80kgx4

incline:
50kgx10
50kgx8
50kgx6
50kgx6
(don't know what's going on here, just felt like would struggle to do more reps.. I did 60kg last week :confused: although the reps this week were pretty dam slow :eek: which might be why :D)

flat db flies- (with a pause at the bottom)
17.5kg x12
17.5kg x12
17.5kg x12
(not sure if I did a fourth :p)

flat bench (heavy negs time, I've never really done any before!!!) -
100kg x 4
100kg x 3
100kg x 3
100kg x 2
(was meant to go for 4 reps each time.. But only had 1 spotter so didn't want to risk anything :p)
 
for 100kg, unless your spotter is very weak, you should only need 1 spotter.
just enough to stop the bar dropping on you, lifting it to the closest rung.
hell, they are supposed to help you get the bar to the top of the rep :p

good work though :D
 
Tuesday:

Flat BB Bench:

20xBar
16x60kg
12x80kg
10x100kg
6x120kg
5x130kg (last 2 lifts spotted)
3x140kg (last lift spotted)
2x140kg (last lift spotted)
DS: 8x100kg

Incline BB Bench:

8x60kg
8x70kg
6x80kg
5x90kg
5x90kg
10x60kg

Decline BB Bench:

8x60kg
8x70kg
6x80kg
6x80kg
8x70kg
12x60kg

Incline Cable Flies:

8x20kg
8x25kg
8x30kg
6x35kg
5x40kg
7x30kg

Preacher curls:

Reverse grip:
10x17.5kg
8x27.5kg
5x37.5kg

Regular grip:
7x37.5kg
6x47.5kg
5x47.5kg
4x47.5kg

Reverse grip:

10x27.5kg

Standing alternating DB curls strict form (no swinging):

8x15kg (each arm)
8x17.5kg (each arm)
6x21kg (each arm)
7x18.5kg (each arm)
8x16kg (each arm)


Very happy with bench today. Though it took it out of me for decline - I really struggled with 80kg!!! I threw in a couple of arm exercises but I still hate doing bicep work. Cable flies are great fun - forgot how much I liked them.

Pretty happy with todays session. I'm aiming for 160kg bench by summer... I'm on my way I think/hope!
 
Awesome benching FF. You're lifting exactly what I was lifting last Christmas and you're a stone or more lighter than I was :cool:

Had a pretty good workout myself tonight. Still not overly heavy but beginning to get my motivation back.

Squats
100kg x 8
115kg x 8
130kg x 8
145kg x 8
160kg x 8

Leg Curls
60kg x 8
60kg x 8
60kg x 8
60kg x 8
60kg x 8

Leg Press (not including sled weight)
160kg x 10
180kg x 10
200kg x 10
220kg x 10
240kg x 10

Calf Raises
150kg x 15
170kg x 15
 
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Might start posting my workouts :D Although they suck at the moment due to the hernia, so no deadlifting/squatting/cleaning etc

Tuesday: Back

Wide Pullups:
1x8
2x6
1x5

Bent Over Rows:
12x60kg
10x70kg
8x80kg
8x90kg
6x90kg
15x60kg

Seated cable row: (Never do this, was waiting for hammer chin bar/lat pulldown)
Level 6x20
Level 10x10

Hammer grip chins:
1x8
1x6

Wide Grip Lat pulldown (strict form, 313 tempo):
10x77kg
8x84kg
6x89kg

V Grip pulldown (30 seconds rest between sets):
10x56kg
12x56kg
15x56kg

Didn't really push it today. Workouts feel totally less demanding without deads/squats/cleans thrown in, so I have to add other exercises to really get anything from it (i.e. v grip pulldowns).
 
wtf have I missed something??

Surely what FF and gareth.e are doing in most circumstances would be classed as over training?

I remember when I put up asking for a routine before and people thought I was doing too much.

206 reps freefaller would have done on chest, thats all in one session?
 
Pigeon_Killer said:
Awesome benching FF. You're lifting exactly what I was lifting last Christmas and you're a stone or more lighter than I was :cool:

Had a pretty good workout myself tonight. Still not overly heavy but beginning to get my motivation back.

Squats
100kg x 8
115kg x 8
130kg x 8
145kg x 8
160kg x 8

Leg Curls
60kg x 8
60kg x 8
60kg x 8
60kg x 8
60kg x 8

Leg Press (not including sled weight)
160kg x 10
180kg x 10
200kg x 10
220kg x 10
240kg x 10

Calf Raises
150kg x 15
170kg x 15
Click to expand...

Awesome squats dude! :cool: Great to see you're getting your motivation back. I'm fully charged and raring to go! I'm like a man possessed at the moment! :D

What did you weigh last Christmas?

R5Rich said:
wtf have I missed something??

Surely what FF and gareth.e are doing in most circumstances would be classed as over training?

I remember when I put up asking for a routine before and people thought I was doing too much.

206 reps freefaller would have done on chest, thats all in one session?
Click to expand...

NOpe it's all about volume dude! ;) Bear in mind my session is not excessively intense, as it's just over 60mins (around 65mins) - so decent breaks.

At my level of training I need to keep the volume high for it to have any effect. Bare in mind my 60kg and 80kg flat bench were just warm ups.
 
Freefaller said:
Awesome squats dude! :cool: Great to see you're getting your motivation back. I'm fully charged and raring to go! I'm like a man possessed at the moment! :D
Click to expand...
Could still do with a training partner to compete with and push me harder because I'm lifting well within myself. At least I'm enjoying it now so hopefully after Christmas I'll be ready to lift big again.

Freefaller said:
What did you weigh last Christmas?
Click to expand...
Think I was around 16 1/2st but a lot of it was fat.
 
Pigeon_Killer said:
Could still do with a training partner to compete with and push me harder because I'm lifting well within myself. At least I'm enjoying it now so hopefully after Christmas I'll be ready to lift big again.

Think I was around 16 1/2st but a lot of it was fat.
Click to expand...

Shame you live in Cornwall, else I'd offer! :)

For that matter, if anyone is london based and wants to do a session over a weekend sometime let me know! :)

Yeah I'm hovering around 213-215lbs at the moment. Target is 16st, but slowly but surely - I'm very keen and working very hard to keep the BF down, but increase size - it's tedious I have to say! :(
 
Freefaller said:
Shame you live in Cornwall, else I'd offer! :)
Click to expand...
Cheers mate.

If I can stay around 15st and get my lifts even remotely close to what they were when I was around 16 1/2st (Bench 140x3, Squat 200x5 and Deadlift 210x5) I'll be very happy. Will give me a fantastic platform to bulk from when my mate gets back from his travels.

ethos said:
Where do you train again?
Click to expand...
St Austell Rugby club.
 
I'm just shy of 200kg squats, 210kg DLs I have for 1 at the moment, but 140 I'm almost comfy - so yes, that's a good platform to reach, good stats for that weight. I really want to get to the 600kg club. But 550 would be a good place to start! :D
 
I think I'm strong enough to deadlift 210 for reps at the moment but I can't put any force in to the initial pull, because I'm worried I'll tweak my lower back, so I doubt I'd even get it off the floor. Struggled to move 180 last Wednesday but once it was up managed another 9 reps comfortably. Very frustrating.
 
Yes getting it off the floor's the hardest part for me - the lockout's not a problem. Are you getting low enough and using your legs as best you can? I try so hard not to "Pull" the bar up but "push" the bar up with my legs - it's a hard discipline to instil at times. Powercleans are very good for getting that initial pull of the ground - they've helped me lots with my DLs. Do you do sumo DLs or regular?
 
Regular. Never used to struggle getting the bar off the floor, I used to be very fast, but I pulled my back a couple of years ago and it hasn't been 100% since.

Haven't actually inured it again from deadlifting but I have pulled it in the same place on the rowing machine twice and getting something out of the bottom of the freezer :o

Might drop deadlifts for a few months and switch to squatting twice a week and see how that goes.
 
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