This week has been a busy one and so only managed two workouts and tomorrow im flying to Florida for a nice 2 week break. Here are this weeks workouts: Monday 29th - Back - High volume. WG pull-ups 8x8 bodyweight Underhand rows 6x6 with 70kg DB rows 8x8 40kg DBs Hammerstrength low rows 90kg 6x8 Hammerstrength neutral grip rows 4x8 70kg Nice pump in the arms and back, vascularity looked great on this day! Last workout - Thursday - Strength testing on Bench and Deadlifts. Bodyweight 182 Incline bench 90kgx6 100kgx4 100kgx3 100kgx3 Deadlifts 160kgx2 180kgx7 (1 rep away from matching my rep PR with this weight, but my bodyweight is around 20ib lower right now) 190kgx3 Incline DB press 34s x 10 34s x 8 34s x 8 Squat/press machine 135kg 5x8 Very please with this workout, deadlifts felt awesome and bench was pretty pleasing too. I think some PRs will be happening when I get back in the groove after my holiday.
Yep of course, thats the main reason we went really. Went to 12 different parks and had an amazing time, this included universal parks, seaworld parks and disney parks. Got back this morning, trying to catch up on some sleep as I can never sleep on the plane which sucks when its 9 hours long. Didn't really feel like a holiday because we crammed so much stuff in and so it was very tiring, e.g one of the parks we where there for 13 hours! I ate way too much food and deffinately gained some weight, il weigh myself tomorrow and see what the damage is . Tomorrow im gunna try get in the gym and I can't wait, 17 days since I last lifted some weights! Will try get my diet back on track and hopefully I havn't lost too much strength. However, in around 2 weeks I should be starting a new job which involves alot of working away from home, it might be difficult to get in the gym.
Sunday 18th September. Weight: 187 Happy and supprised at this, a 5 pound gain isn't really bad I was expecting more like 14 because thats how I feel. When I went away I was on very low carbs where as now they are high so some is probably just glycogen. Bloat should go away in the nextweek I hope, I think its due to the unbelievable amount of mountain dew and coke that I drunk whilst away, usually I drink no fizzy drinks. Deadlifts 180x6 180x2 170x2 Hack/Squatpress 175 3x6 Seated Db bicep curls 18s 3x8 Shrugs 100x10 120x8 130x8 130x8 Toe-press Multiple sets (around 8) of 8 with slow 4-5 second negatives Wow! To say that I havn't lifted anything in 17 days I am extremely supprised at my strength, this is only 1 rep less than last time and I could have maybe even got 7 but decided not to push for that last rep, I predict a PR very very soon.
Monday 19th Incline bench 90x8 95x2 90x2 CG bench 90 3x3 WG pull-ups BW 3x8 Military press 50x5 60x3 60x3 Hammerstrength low rows 90kgx8 100kgx6 100kgx6 Great workout! Everthing felt nice and strong, incline bench I equelled the 8 reps I did before my holiday and therefore no strength lost there. Next workout will be thursday and I can't wait!
Thursday 22nd Deadlifts 180kgx1 190kgx4 - Yeh buddy! Might try break my 200 for 2 record nextweek. 180kgx2 Front squats 90kgx3 100kgx3 100kgx3 100kgx3 Shrugs 60kgx15 100kgx10 120kgx10 130kgx8 140kgx8 DB Seated bicep curls 20s8 22sx8 22sx8 20sx8 Machine calve raises About 6 sets of 10+ reps varying tempo Absolutely awesome workout! Got a nice pump in my traps, calves and arms. Deadlifts felt great and I can't believe I managed what I did on these today despite being back in the gym for just 1 week, can't wait for saturdays workout!
24th September Incline Bench 105kgx5 100kgx4 100kgx3 CG bench 100kgx3 100kgx3 90kgx5 WG pull-ups BWx12 BWx10 BWx8 Military press 50kgx8 65kgx3 40kgx? Hammerstrength low row 110kgx6 110kgx6 110kgx6 Tried some DB shoulder presses but my shoulder started hurting again. Unsure what the issue is because it had 2 weeks to rest and every has felt fine except when I tried using DBs. Rest of the workout felt good though, strength improved since the last workout on Monday.
27th September - Back and triceps - volume WG BW Chins 12 12 10 8 8 Hammerstrength low row 110kgx8 110kgx8 110kgx8 100kgx9 Underarm Bent-over BB rows 60kgx12 80kgx8 80kgx8 80kgx8 80kgx8 CG BW chins 2x8 1x7 DB rows 40s for 25 reps on each side CG bench 100kgx8 110kgx3 60kgx19 BW dips 3x12 Cable tricep pushdowns 32kgx10 32kgx10 32kgx10 Awesome workout! Felt nice and strong and had an amazing pump in my upper back and arms, roll on my next workout!
Done 5 workouts since I last posted and things have been going pretty well. Won't post there workouts but some highlights include: 190kgx5 deadlifts PR 110kgx5 Close-grip bench PR 200kgx3 PR - Could have done more but I forgot my chalk and so I was finding it impossible to grip the bar which made me pissed. 110kgx6 Incline bench PR Hopefully I can keep hitting PRs for another two weeks but we shall see, starting to feel a little run-down.
Two workouts so far this week with another coming on sunday. Hit a PR on my CG bench on Tuesday: 120kgx4 And today I hit a nice milestone and PR on deadlifts! 220kgx2, finally 5 wheels per side! This beats my old PR of 210x1 Front squats 130kgx2, nice and deep too but tough as hell! On a bad note I was doing some hammy curls and my right hamstring pulled, I don't think its severe but I felt the muscle bunch up and there was sharp pain. Doesnt hurt to touch or walk but I wouldn't be able to run properly. I might take next-week off from the gym and give everything a rest, hopefully my leg won't take long to heal.
unless your hamstring is totally torn, stagnation will only increase recovery time. If you can't run, make sure to foam roll/ tennis ball/ bicycle it. Grats on 5 wheels per side. Feels good man! Wait until you hit 6. you aren't even happy. Just exhausted!
What would you suggest then? I will foam roll it and keep stretching. I might do some steady biking and have a couple of hot baths to get some blood flow in there. And then you think for the next 2 weeks I should just do lighter high rep stuff? Thanks, Iv been waiting for 5 wheel per side for some time. Hopefully 6 won't take too long if I can keep in the gym and injury free.
Obviously, if it hurts then don't do it. But you gotta know the difference between 'good' and 'bad' pain. Foam rolling will be good. Using a tennis/lacrosse ball can be evil but very effective. Essentially just sitting on the ball and moving it around until you hit tender areas. If you can't run, then bike. 'feeling' it is ok. Aggravating it is bad. Just experiment! But not doing anything will just cause the muscle to tighten up and deactivate, putting undue stress on adjacent muscles.
Ok thanks proff, il keep stretching because that doesn't hurt and il do some light work on my legs next week and depending on feel il hopefully be ok in like 2 weeks.
Its been over a month since I last posted in this log, I try get on the site whenever possible though and its good to see the arrival of some new members. Training hasn't been going too bad recently, however unfortunately my gym time has been limited to only 2 times a week which isn't great but its better than nothing! On a positive note my training has been enough to maintain size and strength and I have been doing more CV work recently. Typically I hit 4 muscle groups in each of the 2 workouts I do and I have been biking 2-3 times a week to work, thats 13 miles per day. Have this weekend off and this is what I did today: Bike to the gym (3.6miles) Deadlifts Warm-ups then 5x6 + 1x4 with 160kg. 1 minute rest between sets except the last set because I was feeling it! CG benchpress + Standing curls superset CG bench, rest 30 seconds, DB curls, rest 30 seconds etc... CG bench 4x6 with 90kg, 2x6 with 80kg. Standing DB curls 6x6 18kg DBs Seated shoulder press + WG BB shrugs superset Shoulder press, rest 30 seconds, BB shrugs, rest 30 seconds etc... Shoulder press 70kg 6x6 BB shrugs 120kg 6x6 Finished with some shoulder rehab and then biked by home. Notes: Ate too close to begining exercise, this plus the intensity made me feel sick which never helps! Need to try some of the new AX lineup soon as I havn't had any supps in a while! Ultra-Reps might be my first test!.
Glad to see you back... what kind of shoulder rehab are you doing? Ultra Reps would be a great product for you to try.
I have just been doing some sidelying external rotations and 90 degree dumbell rotations, my right shoulder has been having problems for some time and so I try get in some shoulder rehab once a week.
Monday 28th Had a good workout today so thought id post it, tried some HIT training so low volume with high intensity by using rest-pause. Here is what I did. WG pull-ups Warm-ups BW x 12, Rest 30 seconds BW x 8, Rest 30 seconds BW x 5 Romanian/Straight-leg deadlifts (aimed to do SLD's but some reps my knees bent a little) Warm-ups 160kgx10 120kgx16 Hammerstrength incline press Warm-ups 110kgx8 rest 30s 110kgx6 rest 30s 110kgx3 strip weight 50kgx10 Standing DB curls Warm-ups 20's x 10 rest 30s 20s x 8 rest 30s 20s x 6 Good aggression, a nice pump and weights where good for me.
Managed 2 more workouts this week! Got in the gym saturday and then sunday, here's what got done: Saturday WG hammerstrength rows Warm-ups 120kgx8 120kgx8 120kgx8 90kgx17 Shrugs Warm-ups 150kgx8 150kgx8 150kgx8 150kgx8 100kgx20 - 50kgx20 CG bench 100kgx6 100kgx6 80kgx8 80kgx8 60kgx8 Squat/press machine Warm-ups 195kgx10 195kgx8 195kgx8 135kgx16 Sunday Incline DB press (wow! first time in over 2 months due to shoulder injury) Warm-ups 40sx8 40sx8 40sx6 26sx15 Deadlifts Warm-ups 180kgx8 - belt, overhand grip. (equalling old PR) 160kgx6 140kgx6 - RDL 120kgx6 - RDL 100kgx8 & 60kgx10 - RDL (dropset) WG pull-ups 4x8 BW EZ Bar curls 40kg - 10,5,3 (rest-pause) 30kgx10 - 20kgx8 - 20kgx8 - 20kgx6 - 20kgx5 (30 seconds rest between sets) Two great workouts!
Hey people! Just reviving this log for a couple of weeks for motivation purposes. Been working away for the last 6 weeks and my body has been under quite a bit of stress with working 12 hour shifts and then hitting the gym, but also because of not being able to see family etc. Here is todays workout: 7/4/12 Deadlift Warm-ups then 200kg x 5 reps 140kg, 4x5 (20 seconds rest between each set of 5) Felt pretty strong after not deadlifting for over 4 weeks. Standing military press Warm-ups then 80kgx5 (2 reps pushpress) 50kg 5x5 (30 seconds rest between sets) Hammerstrength rows Warm-ups then 120kgx8 90kgx20 Calve raises on leg press Various sets of 15 reps supersetted with bodyweight reps. Hopefully back in the gym tomorrow.
