Huddys Training Log

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 :)
 
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:
 
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.
 
I occasionally squat and deadlift on the same day, but there is no way you can hit high volume on both without going submaximal with the load.

I'm sure the confidence will come back!

Make sure you're not too old school to keep on top of your mobility. If it's something you haven't done before, you'll feel fantastic for giving it a try. Search for the mobility thread.
 
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
 
Monday, 11th March.

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

Another decent shoulder/biceps session today although struggled on some area compared to last week.

Compound - Seated Dumbbell Shoulder press

Set 1 – 2 x 28kg, 12 reps
Set 2 – 2 x 32kg 12 reps
Set 3 - 2 x 36kg – 8 reps
Set 4 – 2 x 36kg – 6 (didn't attempt the 38 this week as the previous set seemed a struggle)

Compound - Standing Arnolds

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

Standing Dumbbell Curls mixed in with above

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


Isolation – Single Arm Dumbbell Lateral Raises


as per schedule


Isolation – Single Arm Dumbbell Lateral Raises


as per schedule


Wide Grip Standing Barbell.

Stuck to fixed barbbells today ..

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

Concentration dumbell single arm Curls

Set 1 – 14kgs, 12 reps
Set 2 – 16kg, 10 reps
Set 3 – 18kg, 8 reps
Set 4 – 20kg 6 reps
 
Tuesday, 5th March

Back & Triceps

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


Compound – Seated cable rows with V bar

I've increased the starting weight on these this week:

Set 1 – 45kg, 12 reps
Set 2 – 55kg, 10 reps
Set 3 – 65kg, 8 reps
Set 4 - 70kg, 6 reps

Nice and strong set :)

Compound – Standing Cable Rotational Rows

Again, increased the starting weighs this week. Last weeks start seemed too easy.

Set 1 – 20kgs, 12 reps
Set 2 – 22.5kg, 11 reps
Set 3 – 25kg, 9 reps
Set 4 - 27.5kg, 8 reps

Compound – Lat Pull Down

Set 1 – 50kg, 12 reps
Set 2 – 65kg, 12 reps
Set 3 – 75kg, 8 reps
Set 4 - 85kg 6 reps


Compound – Weighted Tricep Dips

Set 1 – empty set, 12 reps
Set 2 – 20kg, 12 reps
Set 3 – 25kg, 12 reps
Set 4 – 30kg, 6 reps Down 2 reps on 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) ,2 reps / 10 reps

Aghh not sure what happened with the last 45kg skull crush.. just wasn't thee :(


Compound – Cable Tricep extension with rope

Same as last week,

Set 1 – 27.5kg, 12 reps
Set 2 – 32.5kg, 10 reps
Set 3 – 35kg, 8 reps
Set 4 – 37.5kg, 6 reps then quickly lowered 20kg rep to failure


High cable pulls


Oped out of shrugs so a little change here. Weights are bit erratic but toying here what my limits are :

Set 1 – 2 x 20g, 12 reps
Set 2 – 2 x 22.5kg, 12 reps
Set 3 – 2 x 25kg, 12 reps
Set 4 – 2 x 27.5kg, 12 reps
 
Must admit, I've never been a that great for logging performance but have made great progress over the last few months.

I have stepped up my mobility program and introduced some kettlebell training twice a week.

The mobility stuff (thanks to the mobility thread) i'm doing certainly has got things moving and it's aiding an injury I got last year. I'm creaking around abit but Physio says that this is perfectly normal as i've been locked in a static position for so long. The band work certainly isn't as painful as when i started.

Not sure if I said, but last year i injured my adductor longus which is still not fully recovered but getting better so legs work has been allowed but limited.

The kettlebell stuff I've been doing is intense but great fun. With sessions lasting no more that 30 minutes, pausing no more than 20 seconds between each set. I've found this to be beneficial for general fitness, core and stability and i'm lifting better weights as a results. I'm comfortably lifting 6-7 reps of 90kg (plus bar) on bench which I'm very happy with as 4 x 85kgs plus bar was around my plateau...

I've been training since I was 18 and recently i've been starting to think that maybe my body is telling me I'm too old for the bigger weights but determined not to give in. If only the wealth of training knowledge was as easily available when I was in my 20s. I think it's good that everyone shares their aspirations, goals, achievements and knowledge like you all do. Not everything is suitable for everyone but it's a damn sight better having people to ask than none at all. I may have saved some of my joints.
 
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