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.
 
Sunday 3rd March.

Legs http://forums.overclockers.co.uk/showpost.php?p=23829117&postcount=6

I opted out out walking lunges today for seated wide legs press. No reason, as i said in my shedule sometimes i don't feel comfrtable about bputting load on the front whioch is very different to the other legs excercises here. Like all my leg work work I keep the reps very slow making sure the muscles are fatigued and worked throughout.

Set 1 – 80kg, 12 reps
Set 2 – 100kg, 10 reps
Set 3 – 110kg 8 reps
 
Monday, 4th March.

Back to Shoulders and Biceps - http://forums.overclockers.co.uk/showpost.php?p=23829103&postcount=2

Superb session today. Shoulder twinge last Tuesday doesn't seem to have come to much although plenty of ice and deep heat/hair dryier treatments since have done the trick.

Compound - Seated Dumbbell Shoulder press

Set 1 – 2 x 28kg, 12 reps
Set 2 – 2 x 32kg 12 reps
Set 3 - 2 x 36kg – 10 reps
Set 4 – 2 x 38kg – 5 reps with spotter

Compound - Standing Arnolds

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

Isolation – Single Arm Dumbbell Lateral Raises


as per schedule

Standing Dumbbell Curls

as per last week

Wide Grip Standing Barbell.

Olympics bars were all busy today so had to use fixed weight bars..

Set 1 – 20kg, 12 reps
Set 2 – 35kg, 10 reps
Set 3 – 40kg, 8 reps
Set 4 – 45kg 6 -8 reps, dropping to 10 x 17.5kg dropping to 12.5kg rep out

Concentration dumbell signle arm Curls

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

Very Very happy today :)
 
Cheers.. I try work at my maximum at all times. Doesn't always wor that way as you know.. Feels ok though, got back to work and a tub of chicken and pasta was waiting.

Feeling slight DOMS from Sunday (Legs) today though. not as bad as last week.. Had them all the way through to Wednesday. Didn't do a pre-cycle on that Sunday which obviously helps more than i give credit for..
 
Tuesday, 5th March

Back & Triceps

Training plan : http://forums.overclockers.co.uk/showpost.php?p=23829109&postcount=3
Last week : http://forums.overclockers.co.uk/showpost.php?p=23836843&postcount=19


Compound – Seated cable rows with V bar
Set 1 – 40kgs, 12 reps
Set 2 – 50kg, 12 reps
Set 3 – 60kg, 10 reps
Set 4 - 70kg 6 -8 reps

Might start off at 45Kg + multiple of 10s next week.

Compound – Standing Cable Rotational Rows
Set 1 – 15kgs, 12 reps
Set 2 – 17.5kg, 12 reps
Set 3 – 20kg, 12 reps
Set 4 - 22.5kg 10 reps

Think I can increase the weights here

Compound – Lat Pull Down
Set 1 – 50kg, 12 reps
Set 2 – 65kg, 12 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 – 25kg, 12 reps
Set 4 – 30kg, 8 reps

Lowered this week due to shoulder twinge last week.

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 (45kg + bar combined) ,6 reps /10 reps

No much change here

Compound – Cable Tricep extension with rope
Set 1 – 27.5kg, 12 reps
Set 2 – 32.5kg, 10 reps
Set 3 – 35kg, 8 reps
Set 4 – 37.5kg, 6-8 reps then quickly lowered 20kg rep to failure


Standing Barbell shrugs
Dumbbells in use

Set 1 – 2 x 45kg, 10 reps
Set 2 – 2 x 45kg, 10 reps
Set 3 – 2 x 50kg, 8 reps
Set 4 – 2 x 50kg, 8 reps

Shoulder not a problem this week but kept it in mind. I seem to have renewed interest and perfomance boost because of it :)
 
icecold said:
I like the volume and the amount of rowing/pulling. It might seem obvious for a back day but for some it doesn't seem to be :D Ever thought of doing your deadlifts here instead of on leg day?

I think you're selling yourself a little short by structuring your build up sets like that. I'd prefer to warm up and then pack all of the work into as heavy a range as possible given the rep protocols.

Unless you're doing some kind of pyramid set/rep scheme...?

I hope you aren't talking about rolling your shoulders on DB shrugs :eek:
Click to expand...

No I meant round movement as in just a slow lift then return.

I do lack confidence in the weights I can lift.. Just fear of injury really. I never used to be like that. My reps are very controlled, slow without pausing so the movement is fluid and the muscle works throughout the set.

I've never thought about doing deadlifts with anything else other than legs tbh. Told you I was old school.
 
Friday, 8th March

http://forums.overclockers.co.uk/showpost.php?p=23829115&postcount=5

Opted for barbells for both flat and inclined presses today.

Pretty much on par today. I enjoy the laying bench flys using the pulleys, unlike using dumbbells, you feel the tension throughout the movements, particularly at the top.

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) , 6 reps
Set 4 – 2 x 40kg (80kg + bar combined) , 3 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 30kg (60kg + bar combined) , 8 reps
Set 4 – 2 x 32.5(65kg + bar combined) , 5 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

then as per program
 
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