Huddys Training Log

Admiral Huddy

Admiral Huddy

Admiral Huddy

Man of Honour
Joined
17 Feb 2003
Posts
29,640
Location
Chelmsford
I’ve never really shared our discussed my training in the past. I’ve always kept it quite private and kept discussions off the forum. I guess I feel slightly intimidated but what I read. I've never done one of these before so thought I'd give it a go.

I’ve been a frequent gym attendee for as long as I can remember, and currently train at Virgin Active in Broadgate (City) and occasionally in my home town of Chelmsford.

Presently, I’m in good health and training is going well. I had a groin problem last year that troubled me for a bit but doesn’t seem to get in the way too much.

A few years ago, both my knees started the feel the wrath of years of abuse, mainly from when I was younger as I was a competitive athlete. My left knee has had multiple operations including micro-fracture surgery for articular cartilage repair. The others being to clean up the meniscus tissue to give a smooth movement. Needless to say, the operations meant I wasn’t able to train much on my legs, as I had to give time for the membrane to clot and heal properly. I would only say that only about now, about 3 years after, have I really started to realise its benefit. The problem is that my right knee needs the same but tbh, I’m inclined to live with it rather than to endure another 3 years of not being able to do much with them. I have been told that a complete replacement needs to be done and had the option a year or so back but I said I would rather wait until I’m older whilst I’m still relatively active

Training days:

Mondays – Shoulders and Biceps
Tuesdays- Back and Triceps
Wednesday – Rest Day
Thursday – Cardio
Friday – Chest and Core work
Saturday – Rest Day
Sunday - Legs

Statistics

Age 45 (1968)
Height 6’
Weight - 86kg
Body fat - 12%

Goal #1.. Maintain good strength and fitness with some growth but primarily keeping injury free.
Goal #2 .. to increase legs strength and stability

Anyway, here’s my current training program which I started mid Jan.

I'll update the days as i go through the week :)
 
Day 1 – Shoulders and Biceps

5 minute s warm-up with rotation cuff exercises including Lateral and horizontal rotations (6kg dumbbells). Nothing to fatigue the muscles, just to activate

Compound - Seated Dumbbell Shoulder press

Set 1 – 2 x 26kg, 12 reps
Set 2 – 2 x 30kg 12 reps
Set 3 - 2 x 32kg – 10 reps
Set 4 – 2 x 34kg – 8 reps

Compound - Standing Arnolds

Set 1 – 2 x 14kg, 12 reps
Set 2 – 2 x 16kg, 10 reps
Set 3 – 2 x 18 kg, 8 reps
Set 4 – 2 x 20 Kg 6 -8 reps

Isolation – Single Arm Dumbbell Lateral Raises

Keeping the exercise slow and strict throughout.

Set 1 – 10 Kg, 12 reps
Set 2 – 12 kg., 12 reps
Set 3 & 4 - 14kg, 10 reps

Standing Alternate Dumbbell Curls

I normally do these as a super set with Arnold’s

Set 1 – 14kg, 12 reps
Set 2 – 16kg, 10 reps
Set 3 – 18 kg, 8 reps
Set 4 – 20 Kg 6 -8 reps

Wide Grip Standing Barbell

Olympic bar

Set 1 – 2 x 15kg, 12 reps
Set 2 – 2 x 17.5kg, 10 reps
Set 3 – 2 x 20kg, 8 reps
Set 4 – 2 x 22.5Kg 6 -8 reps

Concentration single arm dumbell Curls

I tend to do these standing with other hand on knee as it locks the body. The only part you can move is the lowered arm.

Set 1 – 10kgs, 12 reps
Set 2 – 12kg, 10 reps
Set 3 – 14kg, 8 reps
Set 4 – 16kg 6 -8 reps
 
Day 2 – Back and Triceps

I much prefer doing triceps after they've been pre/part exhausted by back. Years ago, i used to do arms separate but found doing both Biceps and Triceps after a major group much beneficial.

Compound – Seated cable rows with V bar

Set 1 – 40kgs, 12 reps
Set 2 – 50kg, 10 reps
Set 3 – 60kg, 8 reps
Set 4 - 70kg 6 -8 reps

Compound – Standing Cable Rotational Rows

Set 1 – 15kgs, 12 reps
Set 2 – 17.5kg, 10 reps
Set 3 – 20kg, 8 reps
Set 4 - 22.5kg 6 -8 reps

Compound – Lat Pull Down

Set 1 – 50kg, 12 reps
Set 2 – 65kg, 10 reps
Set 3 – 75kg, 8 reps
Set 4 - 80kg 6 -8 reps

Compound – Weighted Tricep Dips

Set 1 – empty set, 12 reps
Set 2 – 20kg, 12 reps
Set 3 – 30kg, 12 reps
Set 4 – 35kg, 8 reps

Compound – Cable Tricep extension with rope

Set 1 – 27.5kg, 12 reps
Set 2 – 30kg, 10 reps
Set 3 – 32.5kg, 8 reps
Set 4 – 35kg, 6-8 reps


Compound - EZ-Bar Skull crusher/Narrow grip press combined

No break between skull crushers and Narrow grip..

Set 1 – 2 x 15kg (30kg + bar combined) , 12 reps / 12 reps
Set 2 – 2 x 17.5kg (35kg + bar combined) , 12 reps / 12 reps
Set 3 – 2 x 20kg (40kg + bar combined) , 10 reps / 10 reps
Set 4 – 2 x 22.5kg (450kg + bar combined) ,6-8 reps /6-8 reps

Standing Dumbbell shrugs

Set 1 – 2 x 45kg, 10 reps
Set 2 – 2 x 45kg, 10 reps
Set 3 – 2 x 47kg, 8 reps
Set 4 – 2 x 47kg, 8 reps
 
Day 4 - Chest and Abs

Flat barbell Chest Press

Set 1 – 2 x 20kg (40kg + bar combined) , 12 reps
Set 2 – 2 x 30kg (60kg + bar combined) , 10 reps
Set 3 – 2 x 35kg (70kg + bar combined) , 8 reps
Set 4 – 2 x 40kg (80kg + bar combined) , 4-6 reps

Or

Flat Dumbbell Chest Press

Set 1 – 2 x 32kg, 12 reps
Set 2 – 2 x 38kg, 10 reps
Set 3 – 2 x 42.5kg, 10 reps
Set 4 – 2 x 45kg, 6-8 reps

Inclined (45) barbell Chest Press

Set 1 – 2 x 20kg (40kg + bar combined) , 12 reps
Set 2 – 2 x 25kg (50kg + bar combined) , 10 reps
Set 3 – 2 x 27.5 (55kg + bar combined) , 8 reps
Set 4 – 2 x 28.75 (57.5kg + bar combined) , 4-6 reps

Or

Inclined (45) Dumbbell Chest Press

Set 1 – 2 x 32kg, 12 reps
Set 2 – 2 x 38kg, 10 reps
Set 3 – 2 x 42.5kg, 8- 10 reps
Set 4 – 2 x 45kg, 6-8 reps



Cable Chest Fly’s

Set 1 – 20kg each side, 12 reps
Set 2 – 25kg, 10 reps
Set 3 – 27.5kg 8 reps
Set 4 – 30kg, 6 reps dropping to 15 and failure

Kneeling Cable Crunches

Set 1 – 20kg, 12 reps
Set 2 – 25kg, 10 reps
Set 3 – 28kg 8 reps
Set 4 – 30kg , 6-8 reps

Weighted Sit-ups on ball

4 sets using 20kg dumbbell, usually slow 12 reps each.

Floor leg rises

4 sets again, 12 slow reps using body weight
 
Day 5 - Legs

Because of my knees I lack confidence but I’d rather by the reps are under control than face months of not training them at all. I warm up on the spin bike for 30 -40 minutes before hand, taking a enegry/protein refeshment afterwards..


Barbell Squats.

Set 1 – 2 x 20kg (40kg + bar combined) , 12 reps
Set 2 – 2 x 30kg (60kg + bar combined) , 10 reps
Set 3 – 2 x 40kg (80kg + bar combined) , 8 reps
Set 4 – 2 x 42.5kg (90kg + bar combined) , 4-6 reps


Barbbell Dead lifts

Set 1 – 2 x 20kg (40kg + bar combined) , 12 reps
Set 2 – 2 x 35kg (70kg + bar combined) , 10 reps
Set 3 – 2 x 45kg (90kg + bar combined) , 8 reps
Set 4 – 2 x 50kg (100kg + bar combined) , 4-6 reps

Walking Barbell Lunges

Tbh Not my favourite but know its importance to stability of my legs. So I keep the weights to a minimal but concentrate on the form. I only do 3 sets.

Set 1 – fixed barbell 20kg combined, reps 6 on left, 6 on right)
Set 2 – fixed barbell 25kg combined, reps 6 on left, 6 on right)
Set 3 – fixed barbell 27kg combined, reps 6 on left, 6 on right)


Seated Single leg Extension

I like to keep these singular so my better knee doesn’t dominate the one that been operated on. This give both legs the same resistance without one getting too lazy. I like to keep the reps slow, high ad the exercise moving so only a quick pause for weight selection.

Set 1 – 20kg, 12 reps
Set 2 – 22kg, 12 reps
Set 3 – 24kg 10-12 reps
Set 4 – 36kg , 10-12 reps

Calf Raises on Leg press.

Set 1 – 40kg, 12 reps
Set 2 – 50kg, 12 reps
Set 3 – 60kg 10 reps
Set 4 – 70kg , 8-10 reps
 
LiE said:
Good to see another log.
What are you planning for leg stability?
Click to expand...

Thanks.

I've been back doing legs as a routine since November sticking to 9 sets only.. Squats of around 20kg-30kg each side, dead lift and walking lunges keep everything slow and precise. Followed by very light single leg extensions just to keep the knee smooth but not much more than 15kg.

I've always been fast and strong on my legs but never the mass to back it up.

Anything you suggest?

Freefaller said:
Yeah. He's a big lad. :) I know him on a personal level.
Click to expand...

Not that personal.. Let's get that bit clear haha :D

Cheers dude.. I guess I'm still a bit old school when it comes to training but I train wise and with my head. Some of the stuff you talk about here goes above my head which is why i've never really posted here :)

Morba said:
36kg seated DB press is bloody good, better than most in this forum can do :p
Click to expand...

34 ;) could probably still manage a few 36kg with a trust worthy spot.
 
26th February - Added training day 2 -

Back and Triceps

http://forums.overclockers.co.uk/showthread.php?p=23829109#post23829109

As per traing plan today.. Left delt twinged a bit hurt whilt tricep dipping so probebly leaning too far forward. It doesn't fel that deep so I'm assuming it is justthe delt and not the subscapularis. Other than that, Back and Triceps is my favourite.
 
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