Huddys Training Log

[Admiral Huddy]

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

 

[Admiral Huddy]

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

 

[Admiral Huddy]

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.