Time to Play The Game...
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Re: Time to Play The Game...Friday 1st June 2012 - Press day.
OHP:20x8, 60x5x3. Not too hard really apart from the last rep of the last set which was a bit of a grind. Will go for 65kg next Friday. Doing great with the press at the moment so I will ignore what I said before about using a belt once I am pressing 60kg + meaning I've added 20kg onto 5x3 max in 7 weeks.
Shoulder press machine: 6x10, 8x10x2, 8x9.
DB front raises:9x10x3. Changed set up a bit so I don't swing my back at all more or less.
Lateral side raises:7x10x3.
Reverse flies: #6x12x2.
Shrugs60x50.
Barbell curl:10 each side of non Olympic barx15x2. -
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Re: Time to Play The Game...Monday 4th June 2012 - Bench day.
BB Bench: 20x8, 40x6, 60x4, 90x2, 80x5, 70x10. Been a long time since I last got two records on the bench in one session, I've got 90x2 before but not with full ROM. Last rep on 80kg was a bit of a struggle but pretty pleased. Front delts not feeling too great during the sets either so I think I should be good for a 100kg bench again in 2/3 weeks which should be around the time I have a 70kg OHP.
Dips: 10x3. Did another 10 on the chin up station.
OHP: 20x8. 60x4, 50x5, 40x15. Pretty good still considering my shoulders weren't 100%.
Incline DB flies: 15x10, 15x8.
Lateral side raises: 7x10x2. -
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Re: Time to Play The Game...Good job. I will be impressed if you hit 70 within the said time. :P Go for it!(Original post by Tango189)
Monday 4th June 2012 - Bench day.
BB Bench: 20x8, 40x6, 60x4, 90x2, 80x5, 70x10. Been a long time since I last got two records on the bench in one session, I've got 90x2 before but not with full ROM. Last rep on 80kg was a bit of a struggle but pretty pleased. Front delts not feeling too great during the sets either so I think I should be good for a 100kg bench again in 2/3 weeks which should be around the time I have a 70kg OHP.
Dips: 10x3. Did another 10 on the chin up station.
OHP: 20x8. 60x4, 50x5, 40x15. Pretty good still considering my shoulders weren't 100%.
Incline DB flies: 15x10, 15x8.
Lateral side raises: 7x10x2. -
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Re: Time to Play The Game...Thanks, hopefully I can carry on making great gains on the OHP.(Original post by liftorrot)
Good job. I will be impressed if you hit 70 within the said time. :P Go for it!
Tuesday 5th June 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 160x3, 120x10. Pretty good. Grip really starting to be tested on the last set. New 1RM of 170 hopefully next week.
Chins: 10, 8. Saved myself a bit for the rows.
DB row: 22.5x8, 40x10x5. Very good.
BB curl:11.25x15x2.
Shrugs: On some machine, did 25kg each side x 15, then two sets with another 20kg added for 15 reps each.
Reverse flies: 7kgx12, x10.
Machine preacher curls: 80x6, 60x6, 40x6 with no rest.
Good session. -
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Re: Time to Play The Game...Thursday 7th June 2012 - Squat day.
Back squats: 20x8, 80x5x5. Easy, best form I've used since squatting again so I must be getting more flexible. Suprised it was easier than last week. 90kg next week.
Leg extensions:#8x10, #10x10, #8x10, #6x10. Very slow reps, found it hard to get up from the machine after every set.
Leg curls: #8x10, #8x10, #12 (stack) x 8. Can't remember if I did another set of #8x10 or not.
Standing calf raises:#14x12, #12x15. -
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Re: Time to Play The Game...Friday 8th June 2012 - Press day.
OHP:20x8, 65x3. 60x4, 60x3. Not very happy although I got a PB. Still looking to hit 70kg OHP in June.
Shoulder press machine: 9x12, 8x10, 6x10.
DB front raises:7x10x3.
Lateral side raises:7x10x3.
Reverse flies: #6x12x2.
Some curls. -
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Re: Time to Play The Game...Monday 11th June 2012 - Bench day.
Right lat has been in random spasm since late Friday night, no idea what I have done to it but after today I have a feeling it was caused by OHPing.
BB Bench: 20x8, 40x6, 60x4, 100x1, 85x5, 80x6, 75x6. Pretty easy 100kg PB that actually hit the chest this time, did a second rep pretty easily on it too but that was spotted. Decent reps on the sets after that too. However, and this is a big but, it looks like I have lost all of my technique the last few weeks including arch and I realise that when ever my head is not flat on the bench I get headaches so the headaches I was getting mid training were probably due to those. Looks like I am a couple of weeks away from hitting an all time PB on the bench.
Dips: 12, 10, 10.
OHP: 20x8. 50x4, 40x5. Right lat messing up which makes me believe that the pressing on Friday has messed it up. I've been foam rolling it a lot but it's not really working. The problem was that the bar today was moving up in a straight line so I didn't risk a full blown injury.
Incline DB flies: 12.5x8, 12.5x8.
Lateral side raises: 8x10x2.Last edited by Tango189; 11-06-2012 at 23:13. -
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Re: Time to Play The Game...As some of you may have noticed in the MBS thread, I've been on a very bad in terms of diet/training over the last two weeks or so. Will be seriously stepping it up before a month of fasting starts.
Friday 29th June 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 80x5, 75x5, 70x5. Pretty easy but I was doing 5kg on top of every set last time round which is what I will do next time.
Dips: 10, 10, 10. Suprisingly hard but I was holding my bodyweight up at the top for considerably longer.
OHP: 20x8. 50x5, 50x4, 50x5. Middle set was because I was doing very slow reps by the looks of things.
DB shoulder press: 12.5x12, 10, 10. New exercise, pretty easy. Feel it more in the side delts.
Lateral side raises: 8x10x3.
Cable pushdowns:#4x10, #4x12.
Incline DB flies: 12.5x10x3. Back to higher volume flies. -
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Re: Time to Play The Game...Tuesday 3rd July 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 160x1. No belt or chalk again, liquid chalk has gone all solid.
Chins: 10, 10, 6. Gone rubbish at chins, felt very hard.
DB row: 22.5x8, 32.5x15x3. Back to higher volume rows.
T bar row: 20kgx12.
BB curl:10x12x3.
Shrugs: On machine, did 20kg each side x 20x3.
Reverse flies: 7kgx10x3.
Thursday 5th July 2012 - Squat day.
Back squats: 20x8, 80x5x3.
Leg extensions:#8x10, #10x10x3.
Leg curls: #10x8, #12x10x3.
Lying leg raises:Bwx15, 10kgx13, 5kgx15.Last edited by Tango189; 11-07-2012 at 23:01. -
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Re: Time to Play The Game...Tuesday 10th July 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 85x5, 80x6, 100x3 (spotted), 70x8. Not as bad as I thought. Should be able to get 100 next time.
Dips: 10, 9, 8. Short breaks may be the reason why I couldn't get too many today.
DB shoulder press: 17.5x10, 15x10, 10x10x2. Definitely feel it more later than the OHP but will keep the OHP in too.
Took me around 25 minutes to do. Back tommorow. -
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Re: Time to Play The Game...Wednesday 11th July 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 160x1. No belt or chalk again, liquid chalk has gone all solid, PB w/o a belt or chalk, didn't feel too bad.
Shrugs: 100x20x2.
Chins: 10, 9, 5. Looks like I'll have to do more of these again.
DB row: 22.5x8, 35x15x3. Probably the best thing of a pretty rubbish session.
Reverse flies: Pretty light sets of 15 and 12 on a machine.
Preacher curls on machine:40x20, 30x15.
Done in 40 minutes so had 30s-1min break between sets. -
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Re: Time to Play The Game...Post workout meal today:
Half a footlong turkey breast sub.
Diet Coke.
10 dates.
500g low fat greek yoghurt.
300g chicken.
360g new potatoes with minted butter.
6 oreos.
300ml whole milk.
Side salad.
A jam doughnut.
125g Activia.
May have around 75g whey pretty quick too.Last edited by Tango189; 12-07-2012 at 17:51. -
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Re: Time to Play The Game...Thursday 12th July 2012 - Squat day.
Back squats: 20x8, 40x5, 60x5, 90x5x5. Pretty hard, form improved with sets.
DB shoulder press:6x10, 15x15x3.
Leg extensions:#6x10, #8x10, #10x10x3.
Leg curls: #10x8, #12x10x3. Supersetted with standing calf press #13x20x2.
Shoulder press machine:#5x12,#6x12, 8x#12. Supersetted with lateral raises 8kgx12x3. -
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Re: Time to Play The Game...Monday 16th July 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 100x2, 90x2, 80x4, 70x8. Finally back to two plates despite eating way too much, although the new PBs have a bigger ROM. Next month will be trying to keep as close to two plates as possible.
Dips: 10, 10, 10. Pretty easy but will be sticking to bodyweight probably for the short term futuer.
Shoulder press machine:#5x10, #8x10, #10x8, #6x10.
Cable pushdowns:Two pretty light sets for 15 and 12 reps.
Incline db flies: 12.5x12x3.
Lateral raises: 7kgx15, 12, 10.
Decent workout today for the first time today. -
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Re: Time to Play The Game...Thanks, you looking to carry on training in Ramadan?(Original post by liftorrot)
Congrats on the two plate bench! -
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Re: Time to Play The Game...Yep(Original post by Tango189)
Thanks, you looking to carry on training in Ramadan?
