Tox's ... in it to win it

Ditched shoulder workout yesterday...shoulder joint is aching.

Plan to drop the weight this week and up the reps..to releive some stress of my poor old body

Today...Legs

Leg Extensions
75Kg x 15
85 x 15
95 x 15
105 x 12


Front Squats
50Kg x 15
70 x 15
85 x 10 (was harder than id thought it was going to be:()

Back Squats
100Kg x 20

RDL's
50Kg x 15
70 x 15
85 x 15

DB SS
16Kg x 15
20 x 11 holy pump...enough

Calf Extension Machine
175Kg x 15, 15, 14

Calf Press On Leg Press Machine
200Kg x 12, 15, 14

Higher reps meant to be easier...was actualy torture lol
 
Chest/Shoulders Today

Flat Bench Press
60Kg x 15
80 x 12
90 x 12

Db OH Press
20Kg x 15
24 x 12
28 x 12

Dips
BW x 10
+10Kg x 15
+20Kg x 20
+30Kg x 19..lol..zee pump

Db Lat Raise
12Kg x 15
14 x 14
16 x 12
18 x 10

Inc Db Press
22Kg x 15
28 x 10....kills my shoulder joints :(

Bent Over Rear Delt Flies
14Kg x 15
16Kg x 12, 12
 
Delvis said:
I swear your triceps are mechanical :p :D

Regarding Incline DB press, have you tried playing with rep ranges? May just need to drop the reps but up the sets if it's numbers your are chasing. :)
Click to expand...

na man..my AC joints are ******...both of them! Even just getting into position makes them crunch :rolleyes: Before the last one had issues I could press the 40's :( Its no so bad with a bar...more stability there.
 
Back Day

Wide Grip Pullups
BW x 12, 10

CG Chins
BW x 12, 8 ..tendonitis stilllll troublesome

Deads
60Kg x 10
90 x 10
120 x 10
140 x 12, 10


BOR's
90Kg x 15
95 x 12
100 x 12

WG Machine Rows to chest
75Kg x 12
85 x 10

SAPD's
41Kg x 12, 38Kg x 11, 34 x10 29 x 11
 
Today...Legs

Moving Towards an HIT style of training this week, if goes well this week will do for a couple of months...

Leg Extensions
75Kg x 15
105 x 12
135 x 12

Front Squats
60Kg x 13
75 x 12
90 x 9 ...clean grip but need to concentrate of keeping elbows up, they drop when im getting tired which makes it hard on upper body

Back Squats
100Kg x 12
125 x 9-10...lost count about 5:o Tough after previous evercises though. Should probably gone heavier.

DB SS (right down with 2 count hold at bottom)
16Kg x 15
28 x 9

RDL's
70Kg x 15
90 x 12
110 x 9...pretty much spot on for weight/reps

Seated Ham Curls
75Kg x 12
105 x 6 ...too much

Calf Extension Machine
175Kg x 15, 15
185 x 13

Calf Press On Leg Press Machine
200Kg x 15, 15

Jelly legs again:D
 
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Chest/Shoulders Today

Flat Bench Press
60Kg x 15
80 x 12
97 (lb plates:rolleyes:) x 10...spotter touch last

Db OH Press
20Kg x 15
26 x 12
32 x 9...then fail

Dips
BW x 8
+20Kg x 15
+35Kg x 12
+50Kg x 10? counting again...if so failed 11th

Db Lat Raise
16 x 12
20'sx 10..then fail

Straight into

Cable Lat Raise (1 set to fail)
8.25 x 11

Inc Bench Press
60Kg x 12
80 x 8....fail 9th

Bent Over Rear Delt Flies
12Kg x 15
16Kg x 10
18Kg x 10...fail 11th


I like this...all over in 45-50mins
 
Back Day

Wide Grip Pullups
BW x 12
+10Kg x 10
+15Kg x 7
Bw x 10


Deads
70Kg x 5
100 x 10
140 x 5
150 x 10, 9


BOR's
90Kg x 13
95 x 10
105 x 10

WG Machine Rows to chest
80Kg x 10
90x 9

SAPD's
3 sets..last 9 to fail
 
Today...Legs

Leg Extensions (home)
40Kg x 18
70 x 12
85 x 12

Front Squats
60Kg x 15
75 x 12
95 x 9 ...pulled a muscle in my back somewhere along this set, aches when i breathe.....no more breathing today :(

Back Squats
100Kg x 12
130 x 11

DB SS (right down with 2 count hold at bottom)
16's x 15
30's x 10

RDL's
70Kg x 15
90 x 12
115 x 8/9...felt rubbish...seem to loose ham focus at a certain weight with these and it feels like im just bendig over, all load on lower back.

Some light guns work...need to try elimate this tendon issues

Cable Rope Hammers
15Kg x 15
20 x 15
25 x 15
30 x 14

Db Curls
14Kg x 8, 8, 8, 8
 
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Chest/Shoulders today and some core

Flat Bench Press
60Kg x 15
80 x 12
100 x 7 ...felt heavy...thought i might have managed another rep or two :(

Seated Bar OH Press
50Kg x 15
60 x 10
65 x 9

Dips
BW x 8
+20Kg x 15
+35Kg x 12
+50Kg x 9

Db Lat Raise
16's x 15
20's x 12

Straight into

Cable Lat Raise (1 set to fail)
7.5Kg x 12

Inc Bench Press
60Kg x 12
82.5 x 8

Bent Over Rear Delt Flies
14Kg x 15
18Kg x 14

Pushups to fail..1 set
x 46

Hanging Leg Raise
x 20, x 20

Planks
25sec hold x 4 (30 secs rest)...not sure how long to hold these, not done much before.

A rep or so down on some exercises maybe, but traing at home now, change of equipment etc. makes difference.
 
Back/Tris Day

WG Pullups
BW x 12
+10Kg x 10
+15Kg x 9

CG Pulldowns
80Kg x 12
95 x 7.5 :/

CG Cable Rows
80Kg x 14
92.5 x 12
105 x 11

Deads (in rack..from 2-3")
100Kg x 5
120 x 5
140 x 5
160 x 8...felt like crap
170 x 6...shoes off...a lot beter..hmmm..note to self!

1 Arm Db Rows
52Kg x 15....long rest x 20


decent back session but very tired, not feeling great this week. Will do tris tomorow.
 
posting the 160 set of deadlifts if anyone looking wants to comment on form etc. This actually felt bad, but doesnt look to bad to my eyes. The next set felt a lot more stable after taking trainers off, didnt vid that though.

 
so my back/hip went again at the weekend bending over picking up a cup of coffe of all things :( was at chiropractor yesterday, they think its just some mucles freezing up and sticking the joints. Will go back again next weeek and see...but leg work is out for a bit.

Chest/Shoulders today

Flat Bench Press
60Kg x 15
80 x 12
100 x 8 ...1 rep beter

Seated Bar OH Press
50Kg x 15
60 x 10
70 x 8

Dips
BW x 8
+20Kg x 15
+35Kg x 12
+52.5Kg x 8...felt hard today

Db Lat Raise
16's x 15
20's x 13 ...a few cheat reps in there

Straight into Cable Lat Raise (1 set to fail)
7.5Kg x 12

Inc Bench Press
60Kg x 12
85 x 9...a lot beter than last week

Bent Over Rear Delt Flies
16Kg x 15
20Kg x 10

Pushups to fail..1 set
x 41
 
Bit of Back last night

WG Pullups
BW x 12
+10Kg x 10
+17.5Kg x 8

CG Pulldowns
80Kg x 12
95 x 8

CG Cable Rows
90Kg x 12, 8 ..forgot to change weight for 2nd set :/
100 x 10
107.5 x 7

Dbell Pullovers
25Kg x 12
30 x 10

1 Arm Db Rows
52Kg x 15
57Kg x 15

BORs (very wide grip to upper chest)
50Kg x 15
60 x 12
70 x 10

Lower back feels OK when training....but scared to put any load on it for now.

pic update
http://forums.overclockers.co.uk/showpost.php?p=23990536&postcount=9640
 
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Today...Legs/Core

Leg Extensions (home)
40Kg x 20
70 x 12
90 x 13

Front Squats
60Kg x 15
80 x 10
95 x 10

Back Squats
95Kg x 12
130 x 9

DB SS (right down with 2 count hold at bottom)
16's x 15
30's x 10

RDL's
70Kg x 15
85 x 11
105 x 12

Planks straight into Hanging Knee raises (right up to chest)

25sec hold - 12 raises
25sec hold - 10
25sec hold - 7
25sec hold - 8.....felt reaallly tough after 2 sets.


Decent considering I gave legs a week off last week. Back felt good...no twinges at all. Hopefuly it stays like that.
 
icecold said:
lol that's quite a lot of work! High reps on fronties kills me :(
Click to expand...

naa..not really. Its one 1 hard set per exercise really...unlike some of your workouts :D
Im starting to like fronts actually...if I can keep my elbows up and my weight back. Started these to keep to try keep some load of my back (its not very great) which you get more from back squats.
 
Chest/Shoulders/Tri today

Was feeling pretty crap tonight...but pushed to do it anyway.

Flat Bench Press
60Kg x 15
80 x 12
100 x 8 ..same

Seated Bar OH Press
50Kg x 15
60 x 10
72.5 x 7

Dips
BW x 15
+30Kg x 12
+52.5Kg x 8...was swinging 1st couple of reps..made it very hard

Db Lat Raise
16's x 15
22's x 9

Straight into Cable Lat Raise (1 set to fail)
7.5Kg x 13

Inc Bench Press
60Kg x 12
87.5 x 8

Bent Over Rear Delt Flies
16's x 15
20's x 12

Pushups to fail..1 set
x 47

Rope Pushdowns
25Kg x 15
30 x 12
37.5 x 9

SA OH Db Extensions
12kg x 12
15 x 11

Tri Dips to fail..1 set
BW x 30
 
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