Always go full handsome/about four fiddy...

KiNgPiN83 · 27 Jan 2014 at 14:16

Will do. I'd seen various guys on here doing them and thought i'd give them a go as it was a relatively low weight. I was pausing around an inch from the ground for a second or two and then continuing the lift from there.

I'll also give the lat pulldowns a go next week as I don't feel that the pull ups are progressing... What I also used to do were I guess you would call slow negatives with the pullups? ie jump up and lower myself slowly. They were ok but fatiguing.. Id literally jump and drop after a set or two.

Thanks

icecold · 27 Jan 2014 at 14:24

Negatives are a great alternative to assisted pull/chin ups, the fatigue is a good thing here

Me and Dom have done paused stuff for a little while now, and I've recommended them to a few guys on here, but they are an advanced training technique. Sometimes jumping straight into advanced stuff, while fun, actually ends up robbing you of gains. I've programmed them into a few beginner's routines, but their application is very specific.

KiNgPiN83 · 27 Jan 2014 at 14:32

Cool, I'll stick at them and we'll see what happens....

To be honest I'll probably revert back to normal deads for the time being. I'd rather increase my stats and save that kind of thing for the inevitable sticking points. Thanks for the advice though.

icecold · 27 Jan 2014 at 15:07

I was actually saying you should probably drop them for now

KiNgPiN83 · 27 Jan 2014 at 16:28

I phrased that all wrong... What I meant was stick at the negative pull ups and lat pulldowns and leave the paused stuff for now. Haha!

KiNgPiN83 · 29 Jan 2014 at 09:28

Shoulder day:

Push Press:
10 x bar
5 x 42.5kg
5 x 47.5kg
8 x 55kg
7 x 40kg Was aiming for 10 but my wrist wasn't interested....

Lateral Raise:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg Up to 12.5kg DB's for all 3 sets now, so definitely getting stronger/better at lateral raises..

Front raise: (Drop sets using plates)
8 x 15kg/10kg/5kg x 3 sets

Shrugs:
8 x 40kg
8 x 40kg
8 x 40kg
8 x 30kg Wrist had really lost interest by this point...

Overall a good session. Like chest day DOMs I really enjoy shoulder day DOMs. Makes you feel like you are doing it right.

KiNgPiN83 · 3 Feb 2014 at 09:52

Chest day: 1/2/2014

Flat Bench:
10 x bar
5 x 30kg
5 x 37.5kg
15 x 42.5kg
10 x 42.5kg

Incline Bench:
8 x 40kg
8 x 40kg
8 x 40kg

Dips:
8 @ BW
8 @ BW
8 @ BW The fact that this was de-load showed tellingly with the dips. Finally got back to 3 sets of 8! cryingman.gif

DB Flyes:
8 x 10kg
8 x 10kg
8 x 10kg

Tricep extensions
Lots in a drop formation

Leg Day:

Squats:
10 x bar
6 x 60kg
5 x 82.5kg
5 x 92.5kg
6 x 105kg The last 2 of these were awful... So I punished myself
10 x 60kg
10 x 60kg

DB Walking lunges:
Didn't have the space to do these. Too many middle aged men standing about talking or on their phones. I literally did the above workout while they were talking about shrugs next to the shrug machine/doing the occasional shrug.

Calf raises on the leg press machine:
12 x 100kg
12 x 100kg
12 x 100kg

Leg extensions:
8 x 45kg
8 x 55kg
8 x whole stack

After the two sessions above I then did about 3 hours of cardio. (Washed, dried, claybarred, polished and waxed the car.)

Proof of cardio. Car wash PB

mrthingyx · 3 Feb 2014 at 10:07

KiNgPiN83 said:
Chest day: 1/2/2014

Flat Bench:
10 x bar
5 x 30kg
5 x 37.5kg
15 x 42.5kg
10 x 402.5g

So... full handsome, huh? I bet this set must have stung like nobody's business.

KiNgPiN83 · 3 Feb 2014 at 10:44

Corrected... Haha! Just put it in to see if anyone reads the log...

BennyC · 3 Feb 2014 at 12:46

Car wash cardio, my kind of cardio :cool:

KiNgPiN83 · 3 Feb 2014 at 14:43

BennyC said:
Car wash cardio, my kind of cardio

I'm actually aching more from that today than I am from the gym sessions..

BennyC · 3 Feb 2014 at 16:25

One does not simply just wash their car, you must warm up and mobilise.

KiNgPiN83 · 3 Feb 2014 at 20:38

The GF is going to have to bust out a massage PB tonight to fix these aches and pains. Nomsayin?

BennyC · 3 Feb 2014 at 21:27

KiNgPiN83 said:
The GF is going to have to bust out a massage PB tonight to fix these aches and pains. Nomsayin?

Giggedy giggedy.

Hope you washed your car with your crotch too.

KiNgPiN83 · 4 Feb 2014 at 10:09

BennyC said:
Giggedy giggedy.

Hope you washed your car with your crotch too.

Only used the crotch for the wax and polish stages...

KiNgPiN83 · 4 Feb 2014 at 10:15

Back Day:

Deadlifts
10 x bar
5 x 50kg
5 x 65kg
5 x 77.5kg This should've been the 15 but for whatever reason I stopped at 5?! So did the 15 after...
15 x 77.5kg

Wide Grip Pull-ups:
8 @ BW with assistance
8 @ BW with assistance
8 @ BW with assistance These felt far easier due to it being light/de-load week. Did some slow negatives too.

DB Rows:
10 x 20kg
10 x 20kg
10 x 20kg

Reverse flyes:
8 x 10kg
8 x 10kg
8 x 10kg

2 more de-load sessions

, a funeral

, a day off

and then some 1RM's :cool:

at the weekend! What a few days I have in store... Lol!

KiNgPiN83 · 5 Feb 2014 at 09:45

Shoulder day:

OHP:
10 x bar
5 x 22.5kg
5 x 27.5kg
10 x 35kg
10 x 35kg

Lateral Raise:
8 x 10kg
8 x 10kg
8 x 10kg

Front raise: (Drop sets using plates)
8 x 10kg/5kg/2.5kg x 3 sets

Shrugs:
8 x 20kg
8 x 20kg
8 x 20kg

De-loads gonna de-load. Nothing too exciting but a means to an end I guess? Also ran on a treadmill for 10 minutes for some HIIT gainz.

KiNgPiN83 · 10 Feb 2014 at 09:36

7/02/2014

Leg day:
Squats:
10 x bar
5 x 45kg
5 x 55kg
15 x 65kg
10 x 65kg

DB Walking lunges:
20kg x 20m x 3 sets

Calf raises on the leg press machine:
8 x 100kg
8 x 100kg
8 x 100kg

Leg extensions:
8 x 35kg
8 x 45kg
8 x 55kg

Sunday:

1RM day
Bench: 80kg (Tried 85kg, but nothing was interested... Matched lifetime Peeb)
Deadlift: 160kg (Was a struggle but went up. Again, matched lifetime Peeb. Tried 170kg, but it wasn't interested in defying the earths gravitational pull.)
Push Press: 70kg! NEW PB! Cryingman.jpeg Probably should've tried higher, but didn't want to push my luck.
Squat: 120kg. Can't remember if this matches my lifetime PB or just short. Either way, we now have the figures to go forward.

This morning:

Flat Bench:
10 x bar
5 x 60kg
5 x 65kg
5 x 65kg (My training buddy, AKA captain maths got all the sums wrong so these were heavier than they should've been which is why we stopped at 65kg. Hes going to recalculate apparently...

)

Incline DB Bench:
8 x 20kg
8 x 20kg
8 x 20kg (We have switched to DB's for this cycle just to mix it up abit...)

Dips:
8 @ BW
8 @ BW
8 @ BW Did 3 sets despite the 'heavy' benching!!!??!

DB Flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Tricep extensions
Lots in a drop set formation

icecold · 10 Feb 2014 at 12:06

Nice peebing

Solid sessions

Groce cardio squats

KiNgPiN83 · 12 Feb 2014 at 10:24

icecold said:
Nice peebing

Solid sessions

Groce cardio squats

Cheers dude. 2014 is the year where I may actually make gainz if I can keep this up.

Back Day:

Deadlifts
10 x 60kg
5 x 110kg
5 x 115kg
8 x 122.5kg At this point I normally would've done another 'burn' set. But I felt awful. Really tired and my lower back was angry at me after Saturdays peeb. Still, got it done. :cool:

Bent over BB rows: (Switched back to these from DB rows for this cycle)
10 x 40kg
8 x 45kg
8 x 45kg

Wide Grip Pull-ups:
Some dyel was on the assisted chin machine so we used a standard wide grip bar to do as many pull ups as we could. Wasn't many... So then I treated myself to the following:
5 x slow negative
5 x slow negative
5 x slow negative

These were tough, although you can definitely feel them working so i'll see if its helped next back session.

Reverse flyes:
8 x 12.5kg
8 x 12.5kg
8 x 12.5kg

Lat pulldowns:
started @ 45kg and worked our way down. Many reps and sets and a nice burning sensation.

Bicep curlz:
10 x 15kg
10 x 12.5kg
8 x 10kg

and done...