Journey Back to The Stage
- Thread starter Steedie
- Start date
Cheers mate
So I need to apologise to Will...
Thursday: Quads/Hams
Leg Extension - 30kg x15, 40kg x15
Pause Squats - 60kg x10, 60kg x10, 80kg x6, 100kg x6, 100kg x6, 100kg x6
Leg Press Single Leg - 120kg x6, 140kg x6 (Double Leg x15), 140kg x7 (Double Leg x15)
Front Squats (Superset with Box Jumps) - 60kg x8 (20inches x8), 60kg x6 (25 inches x8)
Hamstring Curls - 25kg x12, 20kg x12, 20kg x12
Lying Hamstring Curls - 16kg x10, 20kg x10, 20kg x9
So pause squats, absolutely brutal. Rob got me doing a 2 second negative with a 1 second pause. So so hard. Usually 100kg is easy, but this just adds a whole new dimension and makes it so hard.
Box jumps!! I mock Will all the time for these, but they are very very hard. Especially when supersetted with Front Squats. He got me jumping up, seating down then raising again. So kind of doing a body weight squat with each rep.
I am done now, that was crazy. Birthday legs!!!
So I need to apologise to Will...
Thursday: Quads/Hams
Leg Extension - 30kg x15, 40kg x15
Pause Squats - 60kg x10, 60kg x10, 80kg x6, 100kg x6, 100kg x6, 100kg x6
Leg Press Single Leg - 120kg x6, 140kg x6 (Double Leg x15), 140kg x7 (Double Leg x15)
Front Squats (Superset with Box Jumps) - 60kg x8 (20inches x8), 60kg x6 (25 inches x8)
Hamstring Curls - 25kg x12, 20kg x12, 20kg x12
Lying Hamstring Curls - 16kg x10, 20kg x10, 20kg x9
So pause squats, absolutely brutal. Rob got me doing a 2 second negative with a 1 second pause. So so hard. Usually 100kg is easy, but this just adds a whole new dimension and makes it so hard.
Box jumps!! I mock Will all the time for these, but they are very very hard. Especially when supersetted with Front Squats. He got me jumping up, seating down then raising again. So kind of doing a body weight squat with each rep.
I am done now, that was crazy. Birthday legs!!!
Man of Honour
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- 5 Jun 2003
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- Falling...
Box jumps FTW!
Dem glory muscles...
Friday: Shoulders/Bis
Seated Barbell Press - Bar x15, 40kg x12, 45kg x12, 50kg x10
Rear Delt Cable Flies - 15kg x15, 20kg x10, 25kg x8
Face Pulls - 30kg x10, 35kg x10x2
DB Press - 26kg x8, 28kg x8, 28kg x7
Cable Raises - 10kg x12, 15kg x10, 20kg x8 (dropset to 10kg x10)
Shrugs - 60kg x15, 80kg x15, 100kg x15, 110kg x15, 60kg x25
EZ Bar Curls - 30kg x15, 35kg x12, 37.5kg x12
Hammer Curls - 10kg x8, 12kg x8, 12kg x10
Merlin volume, and also merlin the fact that snow day meant the gym was empty!
Friday: Shoulders/Bis
Seated Barbell Press - Bar x15, 40kg x12, 45kg x12, 50kg x10
Rear Delt Cable Flies - 15kg x15, 20kg x10, 25kg x8
Face Pulls - 30kg x10, 35kg x10x2
DB Press - 26kg x8, 28kg x8, 28kg x7
Cable Raises - 10kg x12, 15kg x10, 20kg x8 (dropset to 10kg x10)
Shrugs - 60kg x15, 80kg x15, 100kg x15, 110kg x15, 60kg x25
EZ Bar Curls - 30kg x15, 35kg x12, 37.5kg x12
Hammer Curls - 10kg x8, 12kg x8, 12kg x10
Merlin volume, and also merlin the fact that snow day meant the gym was empty!
Soldato
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- 19,893
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- Wales
Fuarrrrrrrk that's a strong workout if ever i've seen one.
Monday: Back/Calves
Wide Grip Chins - BW x6 x3
Lat Pulldowns - 80kg x6, 80kg x6, 80kg x5
Laying Barbell Rows - 60kg x8, 70kg x8, 70kg x6
Laying High DB Rows - 24kg x8, 24kg x8
One Arm Rows - 25kg x8, 20kg x8, 20kg x7
Calf Raises - 30kg x12, 50kg x12, 80kg x6, 80kg x6, 100kg x3
Calf Raises 1 1/2 Reps - 80kg x6, 60kg x6, 30kg x7 (7 normal reps)
Single Leg Raises - BW x8, BW x8
Last back session with Rob, and we did some different exercises which were absolutely fantastic for upper and middle back. Chins as normal were brutal, doing a 1/2 second relaxed hang at the end of each rep means my rep ranges just plummets, but then I'm getting so much more out of it
Bent Over Rows on an incline bench are fantastic. If anyone suffers with issues on their lower back/core due to a weaker core, these are a great way of focusing purely on back without having to keep your core tight
Finally calf raises
This is my new program for calves now and its the first time in a while I've woke up with difficulty walking Standard raises pyramiding up, but the 1 1/2 reps were doing 1 full rep with full ROM pausing at the bottom and the top, half way down then back up again, rinse and repeat. Highly recommend them
Wide Grip Chins - BW x6 x3
Lat Pulldowns - 80kg x6, 80kg x6, 80kg x5
Laying Barbell Rows - 60kg x8, 70kg x8, 70kg x6
Laying High DB Rows - 24kg x8, 24kg x8
One Arm Rows - 25kg x8, 20kg x8, 20kg x7
Calf Raises - 30kg x12, 50kg x12, 80kg x6, 80kg x6, 100kg x3
Calf Raises 1 1/2 Reps - 80kg x6, 60kg x6, 30kg x7 (7 normal reps)
Single Leg Raises - BW x8, BW x8
Last back session with Rob, and we did some different exercises which were absolutely fantastic for upper and middle back. Chins as normal were brutal, doing a 1/2 second relaxed hang at the end of each rep means my rep ranges just plummets, but then I'm getting so much more out of it
Bent Over Rows on an incline bench are fantastic. If anyone suffers with issues on their lower back/core due to a weaker core, these are a great way of focusing purely on back without having to keep your core tight
Finally calf raises
This is my new program for calves now and its the first time in a while I've woke up with difficulty walking Standard raises pyramiding up, but the 1 1/2 reps were doing 1 full rep with full ROM pausing at the bottom and the top, half way down then back up again, rinse and repeat. Highly recommend them Tuesday: Chest/Tris
Incline Bench - Bar x20, 50kg x12, 70kg x12, 80kg x10, 80kg x5 (8 Second Negatives)
Incline DB Press - 26kg x12, 32kg x10, 32kg x8
Pec Deck - 55kg x10, 60kg x10, 70kg x7
Dips - BW x12, BW+5kg x12
Pushdowns - 25kg x15, 30kg x12, 30kg x10, 35kg x8
Overhead Extensions - 28kg x10, 30kg x10, 30kg x10
Single Arm Cable Extensions - 10kg x15, 15kg x15, 20kg x8
Went back to incline benching instead of flat bench like the previous two weeks. I prefer to flat bench when I have a training partner as otherwise I don't really get much out of it due to not being able to up the weight for decent sets. I'd rather do 8 reps with the last two having a little help from the spotter than manage 4-5 because I'm lacking confidence from no spotter
Also, ran out of D-Aspartic acid today
goodbye gains
Incline Bench - Bar x20, 50kg x12, 70kg x12, 80kg x10, 80kg x5 (8 Second Negatives)
Incline DB Press - 26kg x12, 32kg x10, 32kg x8
Pec Deck - 55kg x10, 60kg x10, 70kg x7
Dips - BW x12, BW+5kg x12
Pushdowns - 25kg x15, 30kg x12, 30kg x10, 35kg x8
Overhead Extensions - 28kg x10, 30kg x10, 30kg x10
Single Arm Cable Extensions - 10kg x15, 15kg x15, 20kg x8
Went back to incline benching instead of flat bench like the previous two weeks. I prefer to flat bench when I have a training partner as otherwise I don't really get much out of it due to not being able to up the weight for decent sets. I'd rather do 8 reps with the last two having a little help from the spotter than manage 4-5 because I'm lacking confidence from no spotter
Also, ran out of D-Aspartic acid today
goodbye gains
Yeah, they're fantastic for a really nice pump, it's better if you have someone to help you with the positive part of the movement though, otherwise you'll only manage 2-3 reps
Thursday: Shoulders/Biceps
Seated Barbell Press - Bar x15, 40kg x10, 60kg x8, 70kg x8, 70kg x5
Side Laterals - 10kg x8, 12kg x8, 16kg x6, 18kg x6
Inverted Row (Superset with DB Upright Row) - BW x8 (10kg x8), BW x8 (14kg x8), BW x8 (14kg x8)
Smith Press Behind Head - 30kg x8, 35kg x8, 35kg x8
Shrugs on Calf Raise Machine - 60kg x12, 75kg x12, 75kg x12
Bar Curls - 15kg x10, 25kg x8, 35kg x6, 40kg x6, 40kg x4
Preacher Curls - 10kg x8, 12kg x8, 12kg x8
Hammer Curls - 14kg x8, 14kg x8, 14kg x8
Inverted rows are amazing for rear delts!! One of my new favourite exercises!
Also shrugs on the calf raise machine! So much easier and more comfortable than loading up a bar!
But that was my last workout with Rob, sad times
Thursday: Shoulders/Biceps
Seated Barbell Press - Bar x15, 40kg x10, 60kg x8, 70kg x8, 70kg x5
Side Laterals - 10kg x8, 12kg x8, 16kg x6, 18kg x6
Inverted Row (Superset with DB Upright Row) - BW x8 (10kg x8), BW x8 (14kg x8), BW x8 (14kg x8)
Smith Press Behind Head - 30kg x8, 35kg x8, 35kg x8
Shrugs on Calf Raise Machine - 60kg x12, 75kg x12, 75kg x12
Bar Curls - 15kg x10, 25kg x8, 35kg x6, 40kg x6, 40kg x4
Preacher Curls - 10kg x8, 12kg x8, 12kg x8
Hammer Curls - 14kg x8, 14kg x8, 14kg x8
Inverted rows are amazing for rear delts!! One of my new favourite exercises!
Also shrugs on the calf raise machine! So much easier and more comfortable than loading up a bar!
But that was my last workout with Rob, sad times
Had an absolute shocker of a week so far, after the last week and a half being a bit screwed up in terms of my normal routine, I think it's thrown me off, at least I hope that's the reason...
Monday: Back/Hamstrings
Wide Grip Chins - BW x6, BW x6, BW x4
Rack Pulls - 100kg x12, 100kg x12, 150kg x6 (then just stopped, it felt horrible and not worth continuing)
Bent Over Rows - 60kg x15, 60kg x15, 80kg x12, 80kg x10
Seated Rows - 70kg x10, 80kg x10, 80kg x8
Lying DB Rows - 28kg x10, 30kg x8, 30kg x9
Machine Rows/Close Grip Pulldown Superset - 40kg x8/45kg x8, 40kg x8/40kg x8, 40kg x8/35kg x8
Hamstring Curls - 25kg x15, 30kg x15, 30kg x15, 30kg x15, 40kg x8
SLDL DBs - 30kg x10, 35kg x10, 28kg x10
Tuesday: Chest/Tris
DB Press - 24kg x15, 24kg x15, 30kg x10, 32kg x10
Flat Bench - 60kg x4 (Felt horrible), 60kg x5 (Just gave up, was all shoulders)
Incline Bench - 60kg x3 (Was too hard, which is crazy, usually a warm up set), 50kg x10, 50kg x10
Cable Crossover/Machine Press Superset - 25kg x10/60kg x12, 30kg x10/65kg x12, 25kg x10/60kg x12
Dips - BW x12, BW x12, BW x10
Cable Pushdowns - 20kg x20, 25kg x15, 30kg x12, 35kg x8
Rope Pulldowns - 20kg x12, 25kg x12, 25kg x10
Overhead Extensions - 30kg x8, 30kg x8, 30kg x8
Closegrip Bench - 40kg x30
Was raging hard after the bench attempts, literally could not get it right, kept resetting my grip, adjusting my position, but it just felt horrible, swore a lot and moved on
Monday: Back/Hamstrings
Wide Grip Chins - BW x6, BW x6, BW x4
Rack Pulls - 100kg x12, 100kg x12, 150kg x6 (then just stopped, it felt horrible and not worth continuing)
Bent Over Rows - 60kg x15, 60kg x15, 80kg x12, 80kg x10
Seated Rows - 70kg x10, 80kg x10, 80kg x8
Lying DB Rows - 28kg x10, 30kg x8, 30kg x9
Machine Rows/Close Grip Pulldown Superset - 40kg x8/45kg x8, 40kg x8/40kg x8, 40kg x8/35kg x8
Hamstring Curls - 25kg x15, 30kg x15, 30kg x15, 30kg x15, 40kg x8
SLDL DBs - 30kg x10, 35kg x10, 28kg x10
Tuesday: Chest/Tris
DB Press - 24kg x15, 24kg x15, 30kg x10, 32kg x10
Flat Bench - 60kg x4 (Felt horrible), 60kg x5 (Just gave up, was all shoulders)
Incline Bench - 60kg x3 (Was too hard, which is crazy, usually a warm up set), 50kg x10, 50kg x10
Cable Crossover/Machine Press Superset - 25kg x10/60kg x12, 30kg x10/65kg x12, 25kg x10/60kg x12
Dips - BW x12, BW x12, BW x10
Cable Pushdowns - 20kg x20, 25kg x15, 30kg x12, 35kg x8
Rope Pulldowns - 20kg x12, 25kg x12, 25kg x10
Overhead Extensions - 30kg x8, 30kg x8, 30kg x8
Closegrip Bench - 40kg x30
Was raging hard after the bench attempts, literally could not get it right, kept resetting my grip, adjusting my position, but it just felt horrible, swore a lot and moved on
Last edited:
Yeah I think that was the main issue, I normally start with a barbell bench, either flat or incline. And as my DB bench is so poor, it takes a lot out of me when I go heavy.
But I was still expecting to be able to do some lighter sets on the bench. I'll try again next week
But I was still expecting to be able to do some lighter sets on the bench. I'll try again next week
Monday: Back/Hamstrings
Rackpulls - Bar x20, 110kg x12, 130kg x12, 150kg x10, 180kg x8, 200kg x5, 220kg x4
Bent Over Rows - 70kg x12, 70kg x12, 90kg x10
Wide Grip Chins - BW x5, BW x4, BW x4
Close Grip Pulldowns - 50kg x10, 55kg x10, 55kg x10
One Arm Rows - 36kg x8, 36kg x8, 36kg x8
Hamstring Curls - 25kg x20, 25kg x20, 35kg x12, 35kg x12, 45kg x5
SLDL DB - 40kg x10, 40kg x8, 40kg x8
One Leg Hamstring Curls - 20kg x8, 20kg x10
Strength felt like it was there again tonight, so last week was just a one off which is a relief. Rack pulls are great!
Rackpulls - Bar x20, 110kg x12, 130kg x12, 150kg x10, 180kg x8, 200kg x5, 220kg x4
Bent Over Rows - 70kg x12, 70kg x12, 90kg x10
Wide Grip Chins - BW x5, BW x4, BW x4
Close Grip Pulldowns - 50kg x10, 55kg x10, 55kg x10
One Arm Rows - 36kg x8, 36kg x8, 36kg x8
Hamstring Curls - 25kg x20, 25kg x20, 35kg x12, 35kg x12, 45kg x5
SLDL DB - 40kg x10, 40kg x8, 40kg x8
One Leg Hamstring Curls - 20kg x8, 20kg x10
Strength felt like it was there again tonight, so last week was just a one off which is a relief. Rack pulls are great!