My "Getting ripped for summer" blog!!
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Original post by In One Ear
So what do you reckon you could get fresh? And how many (head to ground?) HSPUs can you do?
As mentioned previously its been a while and only just slowly getting back into it. At the time i could do 7 HSPUs. As for press i dont know tbh but ill try 16s fresh next time i do shoulders n see how i do.
Original post by a10
As mentioned previously its been a while and only just slowly getting back into it. At the time i could do 7 HSPUs. As for press i dont know tbh but ill try 16s fresh next time i do shoulders n see how i do.
Hmm okay, and what did you weigh when you could do 7 HSPUs?
Original post by In One Ear
Hmm okay, and what did you weigh when you could do 7 HSPUs?
Was roughly 73kg. Now im 66.5kg last time i checked.
Good session today.
Dumbell shoulder press:
16kg 10/7/3 tried the 16's today and surprised myself. Extremely hard on the last sets.
14kg 4reps
Front raises:
12kg 8/8/6 hard on those very last reps, but tried to keep good form all the way.
Side raises:
8kg 7/7/6 difficult as shoulders were now tired.
Tricep Cable Pushdown:
21.25kg 9/8/5 second and third sets were hard.
16.25kg 6 reps
Overhead cable extensions:
21.25kg 5reps
18.75kg 5reps
16.25kg 5 reps
was difficult.
Leg Press:
115kg 10 reps
105kg 8/8
95kg 8 reps
wasn't too challenging surprisingly..
Leg extension:
75kg 8/8/7/5 hard on the last two sets the acid was building up.
Finished.
Dumbell shoulder press:
16kg 10/7/3 tried the 16's today and surprised myself. Extremely hard on the last sets.
14kg 4reps
Front raises:
12kg 8/8/6 hard on those very last reps, but tried to keep good form all the way.
Side raises:
8kg 7/7/6 difficult as shoulders were now tired.
Tricep Cable Pushdown:
21.25kg 9/8/5 second and third sets were hard.
16.25kg 6 reps
Overhead cable extensions:
21.25kg 5reps
18.75kg 5reps
16.25kg 5 reps
was difficult.
Leg Press:
115kg 10 reps
105kg 8/8
95kg 8 reps
wasn't too challenging surprisingly..
Leg extension:
75kg 8/8/7/5 hard on the last two sets the acid was building up.
Finished.
Good session.
Flat bench dumbell bench press:
18kg 8/7/6/4 ,very hard on the last two sets but I feel stronger than last time.
Incline bench:
16kg 4/5/2 ,really hard muscles were tired
14kg 5reps
Chest Flys:
55kg 7/4/4 ,second and third sets where incredibly hard
45kg 8/4
Hammer Curls:
16kg 8/8/6 ,okay but the last set was hard.
Seated curls:
16kg 6/6/ ,the pump was incredible.
10kg till failure.
Cardio, treadmill speed 10.2 for 5minutes then speed 3 for a 30 seconds to relax. Finished.
Flat bench dumbell bench press:
18kg 8/7/6/4 ,very hard on the last two sets but I feel stronger than last time.
Incline bench:
16kg 4/5/2 ,really hard muscles were tired
14kg 5reps
Chest Flys:
55kg 7/4/4 ,second and third sets where incredibly hard
45kg 8/4
Hammer Curls:
16kg 8/8/6 ,okay but the last set was hard.
Seated curls:
16kg 6/6/ ,the pump was incredible.
10kg till failure.
Cardio, treadmill speed 10.2 for 5minutes then speed 3 for a 30 seconds to relax. Finished.
Good session I guess.
Dumbell shoulder press:
16kg 8/8/5 hard on that last set.
Front raises:
12kg 8/7/7/5 ,again those last sets
.
Side raises:
10kg 7/8/7/5 difficult, these are so much harder.
Flat bench chest press:
18kg 8/8/4 ,felt strong but that last set my muscles pretty much started to give in.
Incline bench press:
16kg 4reps
14kg 4 reps, muscles absolutely gave up could not squeeze out one more set.
Chest Flys:
55kg 5/3
45kg 6/4
very difficult.
Tricep push down cable:
21.25kg 8/7/5 hard.
16.25kg 6reps
Overhead tricep extension:
16.25kg 7/6/6
8.75kg 8/8
tired..
Assisted tricep dips:
26kg 8/8/2
Triceps were destroyed. Session done.
Dumbell shoulder press:
16kg 8/8/5 hard on that last set.
Front raises:
12kg 8/7/7/5 ,again those last sets
.Side raises:
10kg 7/8/7/5 difficult, these are so much harder.
Flat bench chest press:
18kg 8/8/4 ,felt strong but that last set my muscles pretty much started to give in.
Incline bench press:
16kg 4reps
14kg 4 reps, muscles absolutely gave up could not squeeze out one more set.
Chest Flys:
55kg 5/3
45kg 6/4
very difficult.
Tricep push down cable:
21.25kg 8/7/5 hard.
16.25kg 6reps
Overhead tricep extension:
16.25kg 7/6/6
8.75kg 8/8
tired..
Assisted tricep dips:
26kg 8/8/2
Triceps were destroyed. Session done.
Gym was closed for easter, only re-opened yday.
Good session today.
Dumbell shoulder press:
18kg 8/7/3 this is a PR.
Front raises:
14kg 6 (PR, could not do more than 6..)
12kg 8/7 hard.
Side raises:
10kg 8/8/8
okay.
Flat bench:
20kg 8/7/2 (i think this is another PR). Last sets hard.
18kg 6
Incline:
16kg 4
14kg 5/4
muscles pretty much gave up.
Chest fly:
45kg 4 really hard as muscles were tired.
35kg 7/7
Bicep curls:
16kg 8/8/7 okay but hard on the last sets.
Hammer curls:
16kg 6/5/5
Leg press:
135kg 10/10/10
Finished.
Good session today.
Dumbell shoulder press:
18kg 8/7/3 this is a PR.
Front raises:
14kg 6 (PR, could not do more than 6..)
12kg 8/7 hard.
Side raises:
10kg 8/8/8
okay.
Flat bench:
20kg 8/7/2 (i think this is another PR). Last sets hard.
18kg 6
Incline:
16kg 4
14kg 5/4
muscles pretty much gave up.
Chest fly:
45kg 4 really hard as muscles were tired.
35kg 7/7
Bicep curls:
16kg 8/8/7 okay but hard on the last sets.
Hammer curls:
16kg 6/5/5
Leg press:
135kg 10/10/10
Finished.
Original post by a10
Gym was closed for easter, only re-opened yday.
Good session today.
Dumbell shoulder press:
18kg 8/7/3 this is a PR.
Front raises:
14kg 6 (PR, could not do more than 6..)
12kg 8/7 hard.
Side raises:
10kg 8/8/8
okay.
Flat bench:
20kg 8/7/2 (i think this is another PR). Last sets hard.
18kg 6
Incline:
16kg 4
14kg 5/4
muscles pretty much gave up.
Chest fly:
45kg 4 really hard as muscles were tired.
35kg 7/7
Bicep curls:
16kg 8/8/7 okay but hard on the last sets.
Hammer curls:
16kg 6/5/5
Leg press:
135kg 10/10/10
Finished.
Good session today.
Dumbell shoulder press:
18kg 8/7/3 this is a PR.
Front raises:
14kg 6 (PR, could not do more than 6..)
12kg 8/7 hard.
Side raises:
10kg 8/8/8
okay.
Flat bench:
20kg 8/7/2 (i think this is another PR). Last sets hard.
18kg 6
Incline:
16kg 4
14kg 5/4
muscles pretty much gave up.
Chest fly:
45kg 4 really hard as muscles were tired.
35kg 7/7
Bicep curls:
16kg 8/8/7 okay but hard on the last sets.
Hammer curls:
16kg 6/5/5
Leg press:
135kg 10/10/10
Finished.
You do realise you are 100% ignoring your back? Altogether it represents a huge proportion of your upper body muscle and will contribute greatly to your overall strength and power development in general. Do some chins and rows/deadlifts for gods sake!
Also a well developed back is key in giving the illusion of shoulder width and creating a masculine like physique. Don't be one of those guys with developed arms and absolutely no width!
Original post by In One Ear
Do some chins and rows/deadlifts for gods sake!
Also a well developed back is key in giving the illusion of shoulder width and creating a masculine like physique. Don't be one of those guys with developed arms and absolutely no width!
Also a well developed back is key in giving the illusion of shoulder width and creating a masculine like physique. Don't be one of those guys with developed arms and absolutely no width!
hahaha alright, I shall add more back workouts!! Thanks
Original post by a10
hahaha alright, I shall add more back workouts!! Thanks
Oh right, I only checked the workouts from this page and none of them had any back so I concluded you never trained it at all. Looking back on the other pages you had done the occasional set of lat pulldowns/rows
.Still you should really train your back muscles as regularly as you do your chest, tris and shoulders.
Also I personally just think chins/pullups are far superior to rows (although they do emphasize slightly different muscles) and certainly much better than lat pulldowns!
Original post by In One Ear
Also I personally just think chins/pullups are far superior to rows (although they do emphasize slightly different muscles) and certainly much better than lat pulldowns!
Also I personally just think chins/pullups are far superior to rows (although they do emphasize slightly different muscles) and certainly much better than lat pulldowns!
yeah they build the most muscle too but they are hard
I shall do some in a few days!
Deadlifts.....Pullups......Bent over barbell rows.......DB rows........Close-grip lat pulldowns.........Singe arm seated rows.....
5 sets for deads and 4 for rest..... Back = done.
5 sets for deads and 4 for rest..... Back = done.
Sorry for the slight delay, exams approaching and have been studying.
Good session today, did some back.
Seated Row:
65kg 8/7/5 quite hard, but stronger than last time.
55kg 5
Inside close grip assisted pull-ups:
12kg 7/5
(tried one more but just couldn't raise myself muscles gave up.)
Lat pulldown:
55kg 4/4
45kg 6/6
my back muscles pretty much gave up, they were tired.
Flat bench:
20kg 8/8/7/6 felt much stronger, than last time.
Incline bench:
18kg 6/7/2
16kg 3
last sets were really hard. For some reason I seem to be slightly weaker on incline than flat.
Chest flys:
55kg 7/6/5
35kg 8
felt the burn.
Cable pushdowns:
18.75kg 8/8/7/5
Finished.
Good session today, did some back.
Seated Row:
65kg 8/7/5 quite hard, but stronger than last time.
55kg 5
Inside close grip assisted pull-ups:
12kg 7/5
(tried one more but just couldn't raise myself muscles gave up.)
Lat pulldown:
55kg 4/4
45kg 6/6
my back muscles pretty much gave up, they were tired.
Flat bench:
20kg 8/8/7/6 felt much stronger, than last time.
Incline bench:
18kg 6/7/2
16kg 3
last sets were really hard. For some reason I seem to be slightly weaker on incline than flat.
Chest flys:
55kg 7/6/5
35kg 8
felt the burn.
Cable pushdowns:
18.75kg 8/8/7/5
Finished.
Original post by a10
Sorry for the slight delay, exams approaching and have been studying.
Good session today, did some back.
Seated Row:
65kg 8/7/5 quite hard, but stronger than last time.
55kg 5
Inside close grip assisted pull-ups:
12kg 7/5
(tried one more but just couldn't raise myself muscles gave up.)
Lat pulldown:
55kg 4/4
45kg 6/6
my back muscles pretty much gave up, they were tired.
Flat bench:
20kg 8/8/7/6 felt much stronger, than last time.
Incline bench:
18kg 6/7/2
16kg 3
last sets were really hard. For some reason I seem to be slightly weaker on incline than flat.
Chest flys:
55kg 7/6/5
35kg 8
felt the burn.
Cable pushdowns:
18.75kg 8/8/7/5
Finished.
Good session today, did some back.
Seated Row:
65kg 8/7/5 quite hard, but stronger than last time.
55kg 5
Inside close grip assisted pull-ups:
12kg 7/5
(tried one more but just couldn't raise myself muscles gave up.)
Lat pulldown:
55kg 4/4
45kg 6/6
my back muscles pretty much gave up, they were tired.
Flat bench:
20kg 8/8/7/6 felt much stronger, than last time.
Incline bench:
18kg 6/7/2
16kg 3
last sets were really hard. For some reason I seem to be slightly weaker on incline than flat.
Chest flys:
55kg 7/6/5
35kg 8
felt the burn.
Cable pushdowns:
18.75kg 8/8/7/5
Finished.
Ahhh yeahhhh you've finally added back. Some deads would be good.
Also whats your split? each workout.
Original post by NathanDYEL
Also whats your split? each workout.
Also whats your split? each workout.
not sure what you mean by this?
(If you mean what days I workout, I don't really have a specific day but I usually make sure I go after every 2/3 days (3 days is max rest) alternating between exercises . If I take a little longer than that it's usually because I'm busy with uni work but I try not to go over a week without working out.)
Yeah will add dead lifts to my workout soon, which type of dead lifts do you recommend?
(edited 9 years ago)
Sorry but there's no chance you can front raise 14kg dumbbells with decent form!
Posted from TSR Mobile
Posted from TSR Mobile
Original post by Reps4Jesus
Sorry but there's no chance you can front raise 14kg dumbbells with decent form!
Posted from TSR Mobile
Posted from TSR Mobile
Hahaha I do believe this discussion has already been had earlier in the thread
.Edit: Oh right you were a part of that discussion also lol.
But yeah I can't believe his numbers, would like to see vids of bench and front raises and ohp and lateral raises.
(edited 9 years ago)
the 14kg on front raise is quite heavy but I do them slowly one arm at a time, with one to two second pauses.
the 12's are much more manageable, probably still quite weak for 14's.
As for bench, my shoulder blades are always pinched, neutral spine, bring the dumbells to 90 degrees and push straight up.
the 12's are much more manageable, probably still quite weak for 14's.
As for bench, my shoulder blades are always pinched, neutral spine, bring the dumbells to 90 degrees and push straight up.
(edited 9 years ago)
Original post by a10
the 14kg on front raise is quite heavy but I do them slowly one arm at a time, with one to two second pauses.
the 12's are much more manageable, probably still quite weak for 14's.
As for bench, my shoulder blades are always pinched, neutral spine, bring the dumbells to 90 degrees and push straight up.
the 12's are much more manageable, probably still quite weak for 14's.
As for bench, my shoulder blades are always pinched, neutral spine, bring the dumbells to 90 degrees and push straight up.
Its just hard to believe. For instance I can flat bench 40kg Dbs for reps, or incline bench 34kg Dbs for reps yet I'd struggle like mad to do front raises with 14kg Dbs unless I was swinging!
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