All the better to shake it up. The body quickly adapts & workouts can flatten out fast. Keeping it guessing can stimulate progress. Soreness is a good sign, although outright pain is not.
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All the better to shake it up. The body quickly adapts & workouts can flatten out fast. Keeping it guessing can stimulate progress. Soreness is a good sign, although outright pain is not.
[B]Monday[/B]
Leg day - with the high reps... wowie ha ha
Leg Press
Added 10-kilos. Footplate x 20 reps, 90-kilos x 20 reps, 130-kilos x 20 reps, 170-kilos x 20 reps, 210-kilos x 20 reps
[U]SSB Squats[/U]
Also upped by 10-kilos. Only as I did the second weighted set did I remember I was doing 12's ha ha
bar x 20 reps, 50-kilos x 20 reps, 70-kilos x 20 reps, 90-kilos x 12 reps
[U]Seated Leg Curls[/U]
Upped a plate 6p x 20 reps, 12p x 20 reps, 16p x 20 reps
[U]Leg Extensions[/U]
Upped a plate 6p x 20 reps, 12p x 20 reps, 16p x 20 reps
[B]Tuesday[/B]
[U]2 Hand Pinch - 20 reps[/U]
22.7-kilos x 20 reps, 42.7-kilos x 20 reps, 67.7-kilos x 20 reps. I put 1 minute / 60 seconds on a count down timer and when I was done (which included a few seconds getting my hands etc right) I was done in under 40-seconds on the last set
[b]Wednesday[/b]
I had a LOT on yesterday so the only way to stay on schedule was to start early. So I was up at 4am, did my PC stuff and then was at the gym, at 6.30am. That's the earliest I've managed that (it opens at 6am 3 days a week). The first half I was running on yesterdays food before the second half kicked in from my 5am or so breakfast.
One problem was NOT LOOKING IN MY TRAINING DIARY!! Hence a few muck ups :)
[u]Close Grip Bench Press - volume[/u]
bar x 20 reps, 65-kilos (should have been 55) x 20 reps then 85-kilos x 15+3+2 reps (killers too ha ha)
[u]One Arm Dumbbell Rows[/u]
32.5-kilos x 20 reps, 42.5-kilos x 20 reps then 52.5-kiklos x 20 reps
[u]Double Overhand Thick Bar Deadlifts[/u]
bar x 20 reps, 50-kilos x 20 reps, 95-kilos x 20 reps. Then I loaded 130 before the penny dropped and loaded 115-kilos x 10 reps, paused, did another 10 reps.
[b]Thursday[/b]
[u]Two hand pinch - volume[/u]
23.95-kilos x 20 reps, 43.95-kilos x 20 reps, 68.95-kilos x 20 reps.
[B]Friday[/B]
[U]Iso Press[/U]
to 41.25-kilos x 20 reps a aide
[U]Hammer DB Curls[/U]
to 30-kilos a side x 20 reps
[U]TPD[/U]
to 11.5-kilos x 13 reps (little too high on the first sets ha ha)
[U]Wrist Curls[/U]
to 25-kilos x 16 reps each
[B]Monday[/B]
[U]Leg Press[/U]
100-kikos x 20, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps
[U]Safety Squat Bar Squats[/U]
x 12 reps, 55-kilos x 12 reps, 75-kilos x 12 reps
[U]Seated Leg Curls[/U]
7p x 20 reps, 12p x 20 reps, 17p x 20 reps
[U]Leg Extensions[/U]
7p x 20 reps, 12p x 20 reps, 17p x 20 reps
Hot day, slow paced, not the leg killer of the previous two sessions.
[B]Tuesday[/B]
Spring cleaning my office (who knew the desk wood looked so nice polished ha ha)
[U]Two Hand Pinch - 20 reps[/U]
25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 70.20-kilos x 20 reps (12+8- set it down, clapped loose chalk off, carried on).
[B]Wednesday[/B]
Earliest to the gym yet. That early that the staff hadn't arrived to unlock and open. Hitting the weights at 6.17am. All volume
[U]Close Grip Bench Press[/U]
to 90-kilos x 12+2+5 reps - brutal
[U]Lever Row[/U]
to 60-kilos x 20 reps a side
[U]Double Overhand Deadlift Thick Bar[/U]
to 117.5-kilos x 12+8 reps - huff and puff
[B]Friday[/B]
Completely forgot to do my Thursday pinch workout so I'll do that later. One of the cats is injured so we were looking after him and it slipped my mind.
All other sets are 20 reps.
[U]Iso Press[/U]
to 42.5-kilos x 15 reps
[U]Hammer DB Curls[/U]
to 32.5-kilos x 15 reps
[U]TPD[/U]
to 12p x 15 reps
[U]W/Curls[/U]
to 30-kilos x 20 rep
[B]Friday - pm[/B]
[U]Two Hand Pinch - 20 reps[/U]
25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 71.45-kilos x 20 reps (14+6). Still done in 40 or so seconds.
[B]Monday[/B]
Bank Holiday today. Legs x volume. Hot out
[U]Leg Press[/U]
110kg x 20 reps, 150kg x 20 reps, 190kg x 20 reps, 230kg x 20 reps
[U]SSB squats[/U]
x 12 reps, 60kg x 12 reps, 80kg x 12 reps
[U]Seated Leg Curls[/U]
8p x 20 reps, 13p x 20 reps, 18p x 20 reps
[U]Leg Extensions[/U]
8p x 20 reps, 13p x 20 reps, 18p x 20 reps
[B]Tuesday[/B]
Taking one of my cats to the vets later. He'd been hobbling about (although that's better) and also looks to have some sort of bite or infection which needs washing out and dosing.
[U]Two hand pinch - volume[/U]
Adjusted the numbers to take into account an additional pair of 1.25kg discs I added 2 weeks back. So
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+5+5 in 40 or so seconds total)
[B]Wednesday[/B]
Early start
[U]Close Grip Bench Press[/U]
bar x 20 reps, 65-kilos x 20 reps, 92.5-kilos x 15 RP reps (12+2+1)
[U]Lat Pulldowns[/U]
8p x 20 reps, 12p x 20 reps, 18p x 15 reps
[U]DOTBDLTO[/U]
bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kilos x 15 reps
[B]Monday[/B]
It's gonna be a hot week. A couple of days will be 30c+. I've an appointment at 11am tomorrow so will either pinch later or early tomorrow here. Then another early day in the gym Wednesday. Still on a volume kick and it's leg day...
[U]Leg Press[/U]
footplate x 20 reps, 120-kilos x 20 reps, 160-kilos x 20 reps, 200-kilos x 20 reps, 240-kilos x 20 reps
[U]Safety Squat Bar Squats[/U]
I wanna get to 2 plates a side soon but I don't want to cut corners so...
bar x 12 reps, 60-kilos x 12 reps, 85-kilos x 12 reps
[U]Seated Leg Curls[/U]
9p x 20 reps, 14p x 20 reps, 19p x 20 reps (16+1+1+1+1 r/p reps)
[U]Leg Extension[/U]
9p x 20 reps, 14p x 20 reps, 19p x 15 reps