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toxic

toxic

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Since I enjoy reading a lot of others here...Ill start one

Pretty much lift to keep in shape..more BB style stuff, rather than strength training.
Aims...to get gack to where I was a year or two back...but haveing multiple arm tendon issues and problemtatic shoulders...its been hard last year or so and had about 4 months off end of last year which killed me when i started again this year. But been persevering..and the weights going back up happily.

Currently about 75-76kg (with gym gear on) and 5ft 6" small. Posted some pics over the last year or so...so only aim to try improove on below

last year
http://forums.overclockers.co.uk/showpost.php?p=19595081&postcount=5017

a couple of months back
http://forums.overclockers.co.uk/showpost.php?p=22780094&postcount=8342


38 next week...and joints etc. are not handling the constant loading just as well so much, so have been doing a three day split last 2-3 months...which seems to be allowing for beter revovery...than trying for 4 days.

I work overseas 4 weeks at a time then 4 weeks at home...so I tend to change every 4 weeks or so to suit where Im working out.

Anyway..this is what done this week

Monday..Legs/Abs

Leg Extensions (Home bench)
40Kg x 15
70 x 12
85 x 10, 7

Squats
60Kg x 12
100 x 10
115 x 10
130 x 8
140 x 6

Bar Reverse Lunges
50Kg x 10 (each leg)
60 x 10
67.5 x 10

RDL's
50Kg x 10
65 x 10
80 x 10
90 x 10

Renegade Rows
18Kg x 10, 10, 10

Weighted Leg Raise
18Kg dbell x 10, 10, 10

----------------------------

Wednesday..Back/Bi's

Close Grip Pulldowns
60Kg x 12
80 x 10
90 x 9
95 x 9

Cable Rows
80Kg x 12
90 x 10
100 x 11

Wide Grip Rows (to chest/neck)
70Kg x 10
80 x 10
90 x 8

Rack deads (bar just below knees)
100Kg x 8
120 x 6
140 x 5
150 x 4
160 x 4
Dropset 100 x 15

and no straps used :) which is good for me. Deads arent my best exercise...but back on them last month or so since having back/hip problem since early last year.

EZ Curls
Bar+20Kg x 12
+30Kg x 10
+35 x 10
+37.5 x 8

--------------------------

Today Chest/Shoulders/Tris

Incline Bench
60Kg x 10
70 x 10
82.5 x 10
92.5 x 9

Overhead Press
50Kg x 8
55 x 8
60 x 10 (well happy with that last set...and no shoulder pain)

Dips
BW x 10
+15Kg x 15
+25 x 15
+35 x 15
Dropset BW x 30

Wide Grip Upright Rows
50Kg x 15
57.5 x 12
62.5 x 11

Db Flys (the only exercise that gives me still pain in left shoulder..so low)
16Kg x 12, 12, 12
Superset With Pressups to failure
23, 22, 19

Lat Raise
18Kg x 12, 10, 9

Pushdowns
30Kg x 12
35 x 10
40 x 10
45 x 5

Close Grip Pushups to Failure
x 33
 
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A bit earlier this week to fit in...Legs/Core ToDay

Leg Extensions (Home bench)
40Kg x 15
70 x 12
85 x 10
90 x 8

Squats
60Kg x 12
100 x 10
120 x 10
130 x 6
140 x 10 (sure thats a weight/rep best)

Bar Reverse Lunges
50Kg x 10 (each leg)
60 x 10
70 x 10

RDL's
60Kg x 10
80 x 10
100 x 10

Dragon Flags 5, 5, 5

Weighted Leg Raise
18Kg dbell x 10, 10

Weighed Slight Decline situps 20Kg plate x 20, 20


Vids of the squats 120 & 140....they felt OK..but can see I struggled a bit with depth on the 140kg 1st few reps, but seems to get beter the more i do and towards the end. Maybe just some hip stifness? Did feel kinda heavy at the start..maybe just ned to relax more into it.

http://youtu.be/pu_SHf3Etzo

http://youtu.be/ICtZWuQ6k2U


edit...how do you embed these vids?
 
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Thanks Kd :)


Squats look fine. It looks like the reason you struggle slightly with depth is because you have tight glutes, which are easy enough to stretch out.

Facing away from the pins though :eek:
Click to expand...
cheers. It is something ive been working on since hurting lower back last year...will keep at it. Would like to see me going an inch lower or so.
 
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Today...Back/Bis

Just about not bothering today...les and core sore from Sunday, feeling fulll of a bug and tired. A few sets in felt great....

Close Grip Pulldowns
60Kg x 12
80 x 10
95 x 10
100 x 7

Cable Rows
80Kg x 12
95 x 10
105 x 10 (just...last rep debatable)

1 Arm Db Rows
52Kg x 12, 15 (each side)

Rack deads (bar just below knees)
100Kg x 10
120 x 10
140 x 10
160 x 10


Wide Grip Rows (to chest/neck)
80Kg x 10
90 x 10, 8

EZ Curls
Bar+20Kg x 12
+30Kg x 10
+35 x 10
+40 x 8, 5

Ok that was mental for me...always struggled with grip which is why ive being doing these racks pulls without straps last few weeks, yet today i felt could have done more than 10 in last set...and grip wasnt the weakest part. I only managed 4 last week. Very strange...or could just be conquering small/week hands syndrome :)

Great, felt like I could have pulled anything today which was weird considering how ive been feeling last two days.
 
cheers chaps

LiE said:
Awesome DB rowing.
Click to expand...

its one of those exercises that dont seem to stress me too much for some reason, even with up to 60's (using straps oc). You have that problem I think with DL's and BP...i would prefer that :D

Couple of things, i don't know if I am the only one, but having the pins behind you is a big no in my book, you can see what your doing when racking, and if you need to rack in an emergency, well you could have issues :( and your catch bars are way to low to properly mitigate the chance of injury from failure, maybe it's just me being over cautious but I would change both the pins and catchers to be safer.
Click to expand...
Ice mentioned it also ^ ye..a bit lazy to keep changing them but good points to note. Im usually doing higher rep stuff...so I tend to get away with it. If it was nearer 1rm...i would def be using rack properly :)
come to think of it..Ive only ever bailed once...and that was benching..and I was so glad the bars was there! so should probably change setup per exerice.

Anything in partciular you have been doing to squat deeper?
 
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Today Chest/Shoulders/Tris

feeling like crap with manflu....rumbled through it

Incline Bench
60Kg x 12
75 x 10
85 x 8
95 x 5 (wanting 8, bar hit the cathcer on 2nd rep and struggeld with the rest)
75 x 12

Overhead Press
50Kg x 8
55 x 8
62.5 x 6 +4(30 sec pause, just felt heavy)

Dips
BW x 10
+15Kg x 15
+27.5 x 15
+40 x 13
Dropset BW x 20

Lat Raise
18Kg x 10, 10, 10

Flat Bach Press (1st time in a long time)
60Kg x 12
70Kg x 10
80 x 9

Pushdowns
30Kg x 12
35 x 10
40 x 10
45 x 7

Close Grip Pushups
25, 24
 
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A bit of just legs today

Leg Extensions (Home bench)
40Kg x 15
70 x 12
85 x 10
90 x 9

Squats
60Kg x 12
100 x 10
120 x 10
140 x 8
150 x 3

Bar Reverse Lunges
50Kg x 10 (each leg)
60 x 10
70 x 9

RDL's
60Kg x 10
80 x 10
105 x 10

really worked on getting deeper in squats, so a few less reps. Did a vid of 150 set, wife walked in and stood in front of camera after 2 reps :-/ Tried once more but only managed 3 (legs totally gone)...

 
Cheers...ye they felt a lot better this week. Harder though:D

I gota admit...i did not like facing the pins...ive always faced away. I felt like i was going to hit them on the way down each time, but when watching the bar moves pretty much straight down and up, no forward movement at all.
 
Back/Bis Session Today

Close Grips Pulldowns
60Kg x 15
80 x 12
100 x 8

Wide Grip Pulldowns
60Kg x 12
70 x 10
80 x 10 (happy to do these..shoulder seems fine with WG now :))

Close Grip Cable Rows
80Kg x 12
95 x 10
107.5 x 10

Deadlift (rack from couple of inches)
60Kg x 6
100Kg x 5
120 x 5
140 x 5
160 x 3, 3
130 x 10

EZ Curls
Bar+20Kg x 12
+30Kg x 10
+35 x 10
+40 x 8


So i dont do much full DL's...but ready to try again as back feels OK these days. I vid'd the two last sets. I would say form could be beter, and need to work on this before I try any heavier. So any tips welcome from the pros :)

I would say looking that back could be straighter, would probably help by lowing my hips a bit at the start and pushing chest up a bit. It didnt feel bad when doing it. I just felt I should be getting more from the legs.

[/quote]

[/quote]
 
Chong Warrior said:
Some very nice lifting going on in here, the squats especially impressive after lighting the quads up with some isolation work. Strong back work too.

Looking at your deads I think you've already seen your back could be straighter. I find I do that if I try to bend my legs too much.
Click to expand...

cheers mate. Its coming on...aches and pains finally starting to go so I can put some real effort in. I think your pretty much the same...looks like you lifting some good stuff also now after some up and downs :)

The deads...ye, i think that lowering my hips a bit more to starighten back would mean too much bend in legs, Ill give it a try next week and see. Or maybe if i could get my chest and shoulders up a bit this might help without bending legs so much. My back has only been good the last few months after being an real issue for about 1 1/2 years....dont want to go there again!
 
Today Chest/Shoulders/Tris


Incline Bench
60Kg x 8
75 x 10
85 x 9
95 x 6
75 x 12

Overhead Press
50Kg x 8
55 x 8
62.5 x 8 (felt lot beter than last week, 8th was tough though)

Dips
BW x 10
+15Kg x 15
+27.5 x 15
+40 x 14 (hmm...thought would get 15 today)

Wide Grip Upright Rows
60Kg x 10, 10, 10

Flat Bench Press
60Kg x 13
70Kg x 12
80 x 11

Lat Raise, 2 sets to max
18Kg x 14, 15

Pushdowns
30Kg x 15
35 x 14
37.5 x 12
40 x 8 (tri's gone elsewhere now)

Beter session that last weeks effort.
 
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Freefaller said:
40kg dips for 14 reps! :cool:

Then again you're around 15kg lighter - but even so I don't think I could rep 25kg for 14 reps. Good going!

Have you tried using olympic rings to do dips?
Click to expand...


ye..im a dippy :D Ive actually last month or so gone to 15 reps for the dips as I was at 47.5Kg for sets of 10. I thought keeping the reps up would keep the weight lower and protect my shoulders a bit....
You are right, I am fairly light compared to some of you big guys, it makes a big difference. One of my favourite exercises though.

There was once a comp started on MP forums about 2 years back, see how many BW dips you could do in 1 minute. I think i managed 57 or something..its a fun exercise to try for the burn. I have a go every so often...best is 64, but no vid of it. There is one in my utube account though of the Mp comp attempt, ill post it.

Ive never used rings..no-where I train has them. Would love to try that and pullups using rings.
 
So away overseas again for 4 weeks...so some changes to training and exercises

Yesterday, Did some abs/arms only so I dont have to try fit in this week. Hate doing this stuff at end of seesion realy.

Chins
BW x 20, 16

EZ curls
Bar+30Kg x 10, 8, 10, 9

Hammer Curls
18Kg x 10, 10 10

CGBP
60Kg x 12
65 x 10, 10, 10

Rope Pushdowns
38Kg x 10, 10, 9

Renegade Rows
18Kg x 10, 10, 10 (form on these was shocking..need todo before hitting tris)

Weighted Leg Raise
18Kg x 10, 10, 9

Cable Wieghted Crunches
43Kg x 15
46 x 12
48 x 10

-----------------------

Today Legs

Squats
Bar x lots
70Kg x 8
100 x 10
110 x 10
120 x 10
130 x 10
135 x 5

Bar Squating taking bar of the side of a smith machine...as there is no rack :( or proper catchers so need to watch weight and not risk fail, so try more volume just now or use the smith machine...

Db Walking Lunges
20Kg x 11 (steps each leg)
24's x 10
26's x 10, 8 holy crap...thats hard

Leg Extensions
115Kg x 10, 10, 10

Calf Extension Machine
155Kg x 15
165 x 12
175 x 11, 10

RDL's
60Kg x 10
80 x 10
100 x 10
110 x 8

Currently 75.8Kg, probably need to eat more as I aint gained any weight last 3-4 weeks.

Small Pic update
http://forums.overclockers.co.uk/showpost.php?p=23373205&postcount=9264
 
Bit of Back Work Today

Deadlift (full)
70Kg x 10
100Kg x 5
120 x 5
140 x 5
160 x 5
170 x 3

Yates Rows
100Kg x 12
110 x 10
120 x 9

WG Machine Rows to Neck
65Kg x 12
75 x 10
85 x 9

Wide Grip Pullups
BW x 10, 10, 8, 8

Cable Straight Arm Pulldowns
32Kg x 12
36 x 10
38 x 10
 
Chest and some shoulders

Incline Bench
60Kg x 10
70 x 10
80 x 9
90 x 4 ....hmm, maybe the slightly higher incline made harder


Db Shoulder Press
22Kg x 12
26 x 10
30 x 10

Dips
BW x 15
+20Kg x 15
+40 x 15 ...just

Wide Grip Upright Rows
60Kg x 10, 10, 9

Flat Bench Press
60Kg x 10
70Kg x 10
80 x 9
90 x 5 .... shattered, total fail..lol
70 x 10+5


felt tired when I started, lack of food I think...nothing very great today
 
im well aware of the shoulder inplications :) as ive had so many! I do them real wide ..like a snatch grip just up to lower booby line...so isnt stressing in a bad way so much. It realy just hits the outer parts more.
Actually...apart from presses and these and some lat raises..i dont do much else now for delts.
 
A bit of arms and abs....

CG Chins
BW x 23, 20 (well 3/4 reps keeping full tension on arms)

Ez curls
Bar +30Kg x 10, 10, 12

Hammers
18Kg x 10, 10, 12

Close Grip Bench
60Kg x 12
65 x 12
70 x 12, 10

Rope pushdowns
38Kg x 10, 9, 9

Cable Wieghted Crunches
43Kg x 15
46 x 15
48 x 13

Hanging Leg Raise
10, 10, 10

45 Degree Incline situps
x 30
 
Leggies Day

Leg Extensions
115Kg x 12
125 x 10
135 x 10, 7

Squats
100Kg x 10
110 x 10
120 x 10
130 x 8

soemthing not quite right..struggled for balance and gettin mega lower back pumps.

Smith Bulgarian Split Sqts
60Kg x 8, 8 ,8

Calf Extension
155Kg x 15
165 x 15
175 x 12, 15

RDL's
50Kg few warms up reps
80Kg x 10
100 x10
120 x 8

Not realy been happy with squating last two weeks...might have a little break next couple of weeks and keep weight lower...reps very high. However..legs feel totally blasted :)
 
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