SixTwoSix's time to start doing it right log
- Thread starter SixTwoSix
- Start date
Soldato
do pull ups for sure.. actually I'd say it's a better exercise than curls - mind you I never liked them ;o
Then do four sets of five.
Seems obvious when you put it like that...lol
Seriously though, should I do sets to failure or aim for a set number?
Soldato
I could do 2 when I started.. :|
so what I did was go 1x5, 2x5, 3x5 everyday till I got to 10x5
now I do 2x5 wide grip and 2x5 narrow grip with pause at the top and try to keep it slow and controlled..
so what I did was go 1x5, 2x5, 3x5 everyday till I got to 10x5
now I do 2x5 wide grip and 2x5 narrow grip with pause at the top and try to keep it slow and controlled..
Wide grip...my nemesis, lol
I've been practicing by doing wide grip lat pulldowns, worked up from 3x8 @ 40KG 3/4 months back to 3x8 @ 65kg now.
I'm going to sack the incline curls, I don't like doing them as they feel like a "bro" exercise and as i'm so weak, I just look pathetic.
Pull ups incoming
Ok, Workout B done from HERE...feeling quite energised, went to the gym fasted with just a pre-workout beforehand (TPW Raze), always do this in the morning. If i eat breakfast I can't workout for about 2 hours without feeling like i'll puke, if I wait two hours to go in, it's a gamble of getting on the equipment I need without a 5 minute wait between each exercise, so I always eat when I get back.
Weights aren't excellent but room for growth without a doubt. I took the advice here and dropped incline curls, replaced with chin ups (underhand grip).
I've also dropped bent over rows and replaced with one arm dumbbell rows, the aim being to force more core stabilisation being an asymmetric exercise. I'm very strict with my form on OADR, ensuring my shoulders remain tight and pinched through the full range of movement. I see so many people dropping the shoulder and bringing it up to aid with the lift, I believe this is wrong?
The last change was adding in rear delt cable flies, mainly because I like the exercise and my shoulders are quite puny...every little helps
I haven't increased weight on any exercise that was also in workout A as I believe I only increase weight on this routine every other workout provided I don't fail any sets.
Barbell Squat
1 x 5 bar weight (20kg), 1 x 5 @ 40kg - warmup
5 x 5 @ 60kg working sets
Barbell Deadlift
This was weird for me because this routine calls for only 1x5 set, i've regularly been doing 5x5 deadlifts for a few months. However as squats were prior, the routine calls for just a 1x5 set not to overtax the CNS.
1 x 5 @ 40kg, 1 x 5 @ 60kg - warmup
1 x 5 @ 80kg working set.
I have previously done 90kg working sets but having been out of the gym for 2 weeks, didn't want to push it.
Standing Press
I think I could have gone heavier, did the final set with ease.
5 x 5 sets @ 30KG
One Arm Dumbbell Row
5 x 10 (5 each side) @ 22kg, I think i'll change this to a 3x8 next workout.
Close Grip Bench Press
This surprised me, never done it before and was shocked how much harder it was than a standard bench press. Increased weight for second set and had to drop it due to almost failing very badly and having a barbell in the face
1 x 5 @ 40kg...intended warm up weight, ended up being working weight.
1 x 8 @ 50kg
1 x 5 @ 50kg...failure
1 x 8 @ 40kg
Chin Ups
The goal was 3 x 8, didn't quite work out like that
1 x 8 @ bodyweight (78kg)
1 x 5 @ bodyweight (78kg)
1 x 4 @ bodyweight (78kg)
Cable Crunch
Taken me a while to master this and actually crunch instead of pivoting the hips.
1 x 10 @ 35kg
2 x 10 @ 37.5kg
Decline Reverse Crunch
These make me want to cry by about the 10-12th rep.
1 x 15, 1 x 15, 1 x 12
Decline Russian Twists
Didn't do many of these, had lower back pain i've never had before when doing them, think this maybe because I did squats AND deadlifts beforehand. I normally do one or the other per routine.
1 x 6 twists each side with a 10kg plate
1 x 5 twists each side with a 10kg plate
Rear Deltoid Cable Fly
1 x 8 @ 10kg (5kg each side)
1 x 8 @ 15kg (7.5kg each side)
1 x 6 @ 15kg (7.5kg each side)
Ok, if you've got this far, thanks for reading, wide open to any constructive critiscism or suggestions.
Weights aren't excellent but room for growth without a doubt. I took the advice here and dropped incline curls, replaced with chin ups (underhand grip).
I've also dropped bent over rows and replaced with one arm dumbbell rows, the aim being to force more core stabilisation being an asymmetric exercise. I'm very strict with my form on OADR, ensuring my shoulders remain tight and pinched through the full range of movement. I see so many people dropping the shoulder and bringing it up to aid with the lift, I believe this is wrong?
The last change was adding in rear delt cable flies, mainly because I like the exercise and my shoulders are quite puny...every little helps
I haven't increased weight on any exercise that was also in workout A as I believe I only increase weight on this routine every other workout provided I don't fail any sets.
Barbell Squat
1 x 5 bar weight (20kg), 1 x 5 @ 40kg - warmup
5 x 5 @ 60kg working sets
Barbell Deadlift
This was weird for me because this routine calls for only 1x5 set, i've regularly been doing 5x5 deadlifts for a few months. However as squats were prior, the routine calls for just a 1x5 set not to overtax the CNS.
1 x 5 @ 40kg, 1 x 5 @ 60kg - warmup
1 x 5 @ 80kg working set.
I have previously done 90kg working sets but having been out of the gym for 2 weeks, didn't want to push it.
Standing Press
I think I could have gone heavier, did the final set with ease.
5 x 5 sets @ 30KG
One Arm Dumbbell Row
5 x 10 (5 each side) @ 22kg, I think i'll change this to a 3x8 next workout.
Close Grip Bench Press
This surprised me, never done it before and was shocked how much harder it was than a standard bench press. Increased weight for second set and had to drop it due to almost failing very badly and having a barbell in the face
1 x 5 @ 40kg...intended warm up weight, ended up being working weight.
1 x 8 @ 50kg
1 x 5 @ 50kg...failure
1 x 8 @ 40kg
Chin Ups
The goal was 3 x 8, didn't quite work out like that
1 x 8 @ bodyweight (78kg)
1 x 5 @ bodyweight (78kg)
1 x 4 @ bodyweight (78kg)
Cable Crunch
Taken me a while to master this and actually crunch instead of pivoting the hips.
1 x 10 @ 35kg
2 x 10 @ 37.5kg
Decline Reverse Crunch
These make me want to cry by about the 10-12th rep.
1 x 15, 1 x 15, 1 x 12
Decline Russian Twists
Didn't do many of these, had lower back pain i've never had before when doing them, think this maybe because I did squats AND deadlifts beforehand. I normally do one or the other per routine.
1 x 6 twists each side with a 10kg plate
1 x 5 twists each side with a 10kg plate
Rear Deltoid Cable Fly
1 x 8 @ 10kg (5kg each side)
1 x 8 @ 15kg (7.5kg each side)
1 x 6 @ 15kg (7.5kg each side)
Ok, if you've got this far, thanks for reading, wide open to any constructive critiscism or suggestions.
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