Starting from scratch...
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Sunday - Full Body (ish)
Bench Press
20kg 12
40kg 8
50kg 8
60kg 10 (good)
65kg 6, 4 PB (sort of) (not sure I've done 6 before on 65kg, either way decent)
60kg 8, 6
Lat Pulldowns
45kg 10
60kg 8
70kg 6, 7 (urgh)
60kg 8
Leg Press
130kg 7 (left ankle, which I broke a few years ago, was playing up. Didn't like the pressure)
DB Incline Bench Press
22.5kg 12, 9, 9
DB One Arm Rows
25kg 10
35kg 8, 8 (dodgy grip again, but felt like I was engaging the back more)
DB Seated Overhead Press
17.5kg 13, 11, 8
Squats
40kg 3 (ankle wasn't liking these either)
Leg Extensions
52.5kg 16, 13 (reps for Jesus)
Seated Leg Curls
70kg 13, 14
Seated Calf Raises
75kg 15, 15 (just about got away with these for ankle, but need a new calf exercise tbh. Not as good as the standing ones. May try treadmill)
Dips
3 x 8 ish (meh)
...Chinups
6, 5 (probably ok)
Glutes machine
62.5kg 10, 10 PB (worst PB ever)
Tricep Rope Extensions
35kg 10, 10 (had three minutes to kill)
Again, solid. Bit mixed, again, but better than nothing and starting to get into it now. Mood slightly improved. Need more pulling movements I feel, lat pulldowns disappointing lately, and legs lacking because ankle was playing up today the lightweight.
Made a decision to try and aim to do a 10k in 15 weeks. Was always the intention to up the cardio starting 20th June, for ten weeks, so it fits in well.
Bench Press
20kg 12
40kg 8
50kg 8
60kg 10 (good)
65kg 6, 4 PB (sort of) (not sure I've done 6 before on 65kg, either way decent)
60kg 8, 6
Lat Pulldowns
45kg 10
60kg 8
70kg 6, 7 (urgh)
60kg 8
Leg Press
130kg 7 (left ankle, which I broke a few years ago, was playing up. Didn't like the pressure)
DB Incline Bench Press
22.5kg 12, 9, 9
DB One Arm Rows
25kg 10
35kg 8, 8 (dodgy grip again, but felt like I was engaging the back more)
DB Seated Overhead Press
17.5kg 13, 11, 8
Squats
40kg 3 (ankle wasn't liking these either)
Leg Extensions
52.5kg 16, 13 (reps for Jesus)
Seated Leg Curls
70kg 13, 14
Seated Calf Raises
75kg 15, 15 (just about got away with these for ankle, but need a new calf exercise tbh. Not as good as the standing ones. May try treadmill)
Dips
3 x 8 ish (meh)
...Chinups
6, 5 (probably ok)
Glutes machine
62.5kg 10, 10 PB (worst PB ever)
Tricep Rope Extensions
35kg 10, 10 (had three minutes to kill)
Again, solid. Bit mixed, again, but better than nothing and starting to get into it now. Mood slightly improved. Need more pulling movements I feel, lat pulldowns disappointing lately, and legs lacking because ankle was playing up today the lightweight.
Made a decision to try and aim to do a 10k in 15 weeks. Was always the intention to up the cardio starting 20th June, for ten weeks, so it fits in well.
Original post by Pm If Mad
NGL I don't even bother going during exams, maybe once or twice over the 3 weeks so fair play
Cheers. It's not *too* bad right now because I've been given a fair few days of study leave so can slot the gym in when I can.
I'm also using it as an excuse to "bulk" because I can just sit there eating nuts without a care in the world. I need to track my calories again though, been lazy with revision etc.
Not making much/any progress atm but hoping it's better than nothing.
Tuesday - Full Body
Incline DB Bench Press
15kg 10
20kg 8
25kg 10, 6, 7 PB?
DB One Arm Rows
25kg 10
35kg 8, 9 (good, effective)
Decline Bench Press
40kg 10
50kg 10
60kg 9, 10
Lat Pulldowns
45kg 8
60kg 8
65kg 9, 8, 7
Leg Extensions
57.5kg 13, 14 (tbh I can't remember weight/reps)
Leg Curls
70kg 14, 14
Ab Machine
52.5kg 10
47.5kg 12
Lower Back Extensions
40kg 10
50kg 10
Some sets of DB skullcrushers (not great), some DB seated hammer curls and one set of reverse curls.
10 minutes on treadmill
3 sets of tricep extensions to finish.
Fine, no issues.
Been too lazy with updating this thread lately but hopefully should improve now.
Ankle's still not 100% (dunno what's up with it), so cardio will be hampered for a bit yet.
However, since I want to add cardio at the end of my workouts 3x a week now, decided to mix things up a bit:
Tuesday/Thursday/Sunday - Alternate between Chest/Triceps/Shoulders and Back/Biceps (for about an hour), with cardio at end
Saturday - Legs
Will chuck in abs whenever possible.
Yolo.
Incline DB Bench Press
15kg 10
20kg 8
25kg 10, 6, 7 PB?
DB One Arm Rows
25kg 10
35kg 8, 9 (good, effective)
Decline Bench Press
40kg 10
50kg 10
60kg 9, 10
Lat Pulldowns
45kg 8
60kg 8
65kg 9, 8, 7
Leg Extensions
57.5kg 13, 14 (tbh I can't remember weight/reps)
Leg Curls
70kg 14, 14
Ab Machine
52.5kg 10
47.5kg 12
Lower Back Extensions
40kg 10
50kg 10
Some sets of DB skullcrushers (not great), some DB seated hammer curls and one set of reverse curls.
10 minutes on treadmill
3 sets of tricep extensions to finish.
Fine, no issues.
Been too lazy with updating this thread lately but hopefully should improve now.
Ankle's still not 100% (dunno what's up with it), so cardio will be hampered for a bit yet.
However, since I want to add cardio at the end of my workouts 3x a week now, decided to mix things up a bit:
Tuesday/Thursday/Sunday - Alternate between Chest/Triceps/Shoulders and Back/Biceps (for about an hour), with cardio at end
Saturday - Legs
Will chuck in abs whenever possible.
Yolo.
Thursday - 50 minutes
Lat Pulldowns
45kg 8
57.5kg 8
67.5kg 7, 8 (a struggle, again)
60kg 8
55kg 9
DB One Arm Rows
25kg 10
35kg 6/8, 6/8 (again, grip letting me down. Right arm weaker than left this time, 6 reps to 8, for whatever reason)
27.5kg 10/11
Seated Rows
42.5kg 13
45kg 10, 10, 9 (more than normal, these felt effective)
Chinups
5.5, 5
Wide Grip Overhand Lat Pulldowns
55kg 9
50kg 9
Reverse Forearm Curls
20kg 10, 8f, 6
...Forearm DB Twists
22.5kg 10, 6
...Hammer Curls
10kg 3 x 6 - 10 (varying types)
Good all in all. Ankle still not 100% so getting there late I just didn't bother with cardio in the end.
Grip issue is a continued issue for deadlifts, rows, etc, so hopefully it improves over time (gonna trip and use handgrips more too, which may help slightly)
Lat Pulldowns
45kg 8
57.5kg 8
67.5kg 7, 8 (a struggle, again)
60kg 8
55kg 9
DB One Arm Rows
25kg 10
35kg 6/8, 6/8 (again, grip letting me down. Right arm weaker than left this time, 6 reps to 8, for whatever reason)
27.5kg 10/11
Seated Rows
42.5kg 13
45kg 10, 10, 9 (more than normal, these felt effective)
Chinups
5.5, 5
Wide Grip Overhand Lat Pulldowns
55kg 9
50kg 9
Reverse Forearm Curls
20kg 10, 8f, 6
...Forearm DB Twists
22.5kg 10, 6
...Hammer Curls
10kg 3 x 6 - 10 (varying types)
Good all in all. Ankle still not 100% so getting there late I just didn't bother with cardio in the end.
Grip issue is a continued issue for deadlifts, rows, etc, so hopefully it improves over time (gonna trip and use handgrips more too, which may help slightly)
Saturday - 1 hour 25 mins
Bench Press
30kg 10
40kg 8
50kg 8 (felt heavy and knew this was going to be a struggle today)
60kg 10 (shaky as hell at the end on my left side)
70kg 3 (scenez)
60kg 8, 6 (surprisingly solid)
50kg 10, 8 (got bored by the end)
Leg Extensions
40kg 18
55kg 12
57.5kg 15, 13, 12 (went for reps)
Leg Curls
70kg 13, 12
65kg 12
Incline DB Bench Press
17.5kg 10
22.5kg 11, 8, 7
Seated DB Overhead Press
17.5kg 11, 8 (tricky right after incline)
Seated Calf Raises
75kg 15, 15 (meh)
Ab Machine
50kg 16, 12
Dips
11, 9, 6 (alright)
Tricep Rope Extensions
35kg 12, 10, 10 (stretch)
Glute Machine
60kg 10
65kg 10 PB (Lol)
Cable Flyes
17.5kg 10
20kg 9, 8 (better than normal)
Alright in the end. Ankle not 100%, so didn't see the point doing a quick legs session and threw all the push exercises in too.
Better than normal, didn't realise until typing I did that many exercises.
Felt like I'd done a good workout once home so hey-ho.
Hopefully back/biceps/cardio tomorrow...
Bench Press
30kg 10
40kg 8
50kg 8 (felt heavy and knew this was going to be a struggle today)
60kg 10 (shaky as hell at the end on my left side)
70kg 3 (scenez)
60kg 8, 6 (surprisingly solid)
50kg 10, 8 (got bored by the end)
Leg Extensions
40kg 18
55kg 12
57.5kg 15, 13, 12 (went for reps)
Leg Curls
70kg 13, 12
65kg 12
Incline DB Bench Press
17.5kg 10
22.5kg 11, 8, 7
Seated DB Overhead Press
17.5kg 11, 8 (tricky right after incline)
Seated Calf Raises
75kg 15, 15 (meh)
Ab Machine
50kg 16, 12
Dips
11, 9, 6 (alright)
Tricep Rope Extensions
35kg 12, 10, 10 (stretch)
Glute Machine
60kg 10
65kg 10 PB (Lol)
Cable Flyes
17.5kg 10
20kg 9, 8 (better than normal)
Alright in the end. Ankle not 100%, so didn't see the point doing a quick legs session and threw all the push exercises in too.
Better than normal, didn't realise until typing I did that many exercises.
Felt like I'd done a good workout once home so hey-ho.
Hopefully back/biceps/cardio tomorrow...
Sunday - 1 hour 10
DB One Arm Rows
22.5kg 10
27.5kg 8
35kg 9, 8, 8
Lat Pulldowns
52.5kg 10
65kg 8
62.5kg 9
57.5kg 9
55kg 9
Seated Rows
45kg 12, 10, 9, 9
Lower Back Extensions
40kg 10
50kg 10, 12
Wide Grip Overhand Lat Pulldowns
50kg 14, 12
DB Hammer Curls
12.5kg 10, 8
...DB Forearm Twists
22.5kg 10, 7
...Seated Hammer Curls
12.5kg 8, 6
10.5 minutes treadmill - 76kcal PB
DB One Arm Rows
22.5kg 10
27.5kg 8
35kg 9, 8, 8
Lat Pulldowns
52.5kg 10
65kg 8
62.5kg 9
57.5kg 9
55kg 9
Seated Rows
45kg 12, 10, 9, 9
Lower Back Extensions
40kg 10
50kg 10, 12
Wide Grip Overhand Lat Pulldowns
50kg 14, 12
DB Hammer Curls
12.5kg 10, 8
...DB Forearm Twists
22.5kg 10, 7
...Seated Hammer Curls
12.5kg 8, 6
10.5 minutes treadmill - 76kcal PB
Tuesday - 1 hour 5 min
Bench Press
20kg 12
40kg 8
50kg 8
60kg 8, 8, 7 (bit disappointed with that first set but left arm locked out a bit odd halfway through and lost momentum)
50kg 10, 8
Leg Extensions
45kg 12
60kg 14, 15, 12 (reps)
Leg Curls
70kg 14, 12
60kg 14
Incline DB Bench Press
22.5kg 10, 8, 6
Flat DB Bench Press
20kg 15, 9, 10 (wanted to do this first for a change, mix things up a bit. Benches are hard to come by though)
Seated DB Overhead Press
15kg 11, 9 (tired)
Glute Machine
67.5kg 10, 10
Dips
3 X 7 - 10
Reasonable but a bit meh. Had stuff to do so low on time. Wasn't hugely paying attention throughout but guess the middle was solid. Nutrition was a bit terrible yesterday too.
Just plodding along until my two exams are thrown in the bin and the policy of we go again can be adopted.
Bench Press
20kg 12
40kg 8
50kg 8
60kg 8, 8, 7 (bit disappointed with that first set but left arm locked out a bit odd halfway through and lost momentum)
50kg 10, 8
Leg Extensions
45kg 12
60kg 14, 15, 12 (reps)
Leg Curls
70kg 14, 12
60kg 14
Incline DB Bench Press
22.5kg 10, 8, 6
Flat DB Bench Press
20kg 15, 9, 10 (wanted to do this first for a change, mix things up a bit. Benches are hard to come by though)
Seated DB Overhead Press
15kg 11, 9 (tired)
Glute Machine
67.5kg 10, 10
Dips
3 X 7 - 10
Reasonable but a bit meh. Had stuff to do so low on time. Wasn't hugely paying attention throughout but guess the middle was solid. Nutrition was a bit terrible yesterday too.
Just plodding along until my two exams are thrown in the bin and the policy of we go again can be adopted.
Thursday - 1 hour
DB One Arm Rows
25kg 10
30kg 8
35kg 9, 9, 8
Lat Pulldowns
45kg 10
60kg 9
65kg 8
60kg 9
55kg 11
Seated Rows
45kg 10, 10, 9 (good)
Lower Back Extensions
40kg 10
50kg 10, 12
Wide Grip Overhand Lat Pulldowns
52.5kg 12, 12
Reverse Forearm BB Curls
20kg 10, 8, 7
...DB Hammer Curls (Standing/Seated)
12.5kg 8, 6, 6 (went slower for most sets)
DB One Arm Rows
25kg 10
30kg 8
35kg 9, 9, 8
Lat Pulldowns
45kg 10
60kg 9
65kg 8
60kg 9
55kg 11
Seated Rows
45kg 10, 10, 9 (good)
Lower Back Extensions
40kg 10
50kg 10, 12
Wide Grip Overhand Lat Pulldowns
52.5kg 12, 12
Reverse Forearm BB Curls
20kg 10, 8, 7
...DB Hammer Curls (Standing/Seated)
12.5kg 8, 6, 6 (went slower for most sets)
Friday - 1 hour
DB Flat Bench Press
15kg 8
20kg 8
25kg 5, 10, 8
22.5kg 9
Incline DB Bench Press
22.5kg 8, 8
20kg 10, 8
DB Seated Overhead Press
15kg 12, 12
Glutes Raises
50kg 10
67.5kg 10 (Lol)
Dips
11, 11, 8
Cable Flyes
20kg 8, 9, 8
Tricep Kickbacks
12.5kg 10, 10
Good again. That's it for a week...
DB Flat Bench Press
15kg 8
20kg 8
25kg 5, 10, 8
22.5kg 9
Incline DB Bench Press
22.5kg 8, 8
20kg 10, 8
DB Seated Overhead Press
15kg 12, 12
Glutes Raises
50kg 10
67.5kg 10 (Lol)
Dips
11, 11, 8
Cable Flyes
20kg 8, 9, 8
Tricep Kickbacks
12.5kg 10, 10
Good again. That's it for a week...
Thursday - 2 hours
BB Bench Press
20kg 10
40kg 8
50kg 8
60kg 8 (heavy)
65kg 5, 5, (oh dear)
60kg 8, 6
Flat DB Bench Press
22.5kg 8, 8, 8 (only just for each set)
DB One Arm Rows
22.5kg 10
32.5kg 9, 10 (solid)
Incline DB Bench Press
20kg 10, 9, 8 (wasn't feeling it)
Lat Pulldowns
40kg 10
55kg 9
65kg 8, 7
60kg 7
Cable Flyes
20kg 9, 9, 9
Seated Rows
45kg 11, 10, 10 (good)
EZ Concentration Curls
Bar + 10kg 3 x 10ish (first time doing these so was a bit Lol)
DB Incline Flyes
12.5kg 10, 10 (wasn't too sure what I was doing)
...DB Curls
12.5kg 8, 7 (seated)
10kg 10 (not so seated)
...Tricep Kickbacks
12.5kg 2 x 10 or whatever
13 minutes of cardio (first minute didn't count though) - 100kcal, 0.9 miles PB (what a world)
Meh comeback. Put that down to sheer tiredness and the heat. But got into it as it went on.
BB Bench Press
20kg 10
40kg 8
50kg 8
60kg 8 (heavy)
65kg 5, 5, (oh dear)
60kg 8, 6
Flat DB Bench Press
22.5kg 8, 8, 8 (only just for each set)
DB One Arm Rows
22.5kg 10
32.5kg 9, 10 (solid)
Incline DB Bench Press
20kg 10, 9, 8 (wasn't feeling it)
Lat Pulldowns
40kg 10
55kg 9
65kg 8, 7
60kg 7
Cable Flyes
20kg 9, 9, 9
Seated Rows
45kg 11, 10, 10 (good)
EZ Concentration Curls
Bar + 10kg 3 x 10ish (first time doing these so was a bit Lol)
DB Incline Flyes
12.5kg 10, 10 (wasn't too sure what I was doing)
...DB Curls
12.5kg 8, 7 (seated)
10kg 10 (not so seated)
...Tricep Kickbacks
12.5kg 2 x 10 or whatever
13 minutes of cardio (first minute didn't count though) - 100kcal, 0.9 miles PB (what a world)
Meh comeback. Put that down to sheer tiredness and the heat. But got into it as it went on.
Tf is a glute machine..... ?
Original post by LavenderBlueSky88
Tf is a glute machine..... ?
Looks like this
http://www.webhealthwatch.com/wp-content/uploads/2013/07/Glute-machine-500x500.jpg
Original post by Sheepmaster317
Just squat? Lunge?
Speaking from experience, it's not a bad idea to do some low weight glute activation exercises on top of compounds
Posted from TSR Mobile
Posted from TSR Mobile
Original post by RobJ93
Speaking from experience, it's not a bad idea to do some low weight glute activation exercises on top of compounds
Posted from TSR Mobile
Posted from TSR Mobile
Just think you'd hit glutes a lot more effectively with free weight exercises which rely on balance rather than some silly machine probably aimed towards women (Google image glute machine). Weighted split squats and glute bridges would do the job.
Original post by LavenderBlueSky88
Just think you'd hit glutes a lot more effectively with free weight exercises which rely on balance rather than some silly machine probably aimed towards women (Google image glute machine). Weighted split squats and glute bridges would do the job.
People that sit an awful lot (students) have a tendency to have underactive glutes to the point that the glutes will not activate fully under the load of a compound lift.
Glute activation using machines (especially hip abductor/adductor machine) is not a bad idea
I personally do no glute activation work/isolations, but that is more time constraints at my end and I certainly believe that it has a place.
As I've matured I've come more around to the idea that varied supplementation to the main compounds is good use of time, if you have the time to spare from other elements of life. It's more just a matter of prioritising which lifts are for max effort.
As I've matured I've come more around to the idea that varied supplementation to the main compounds is good use of time, if you have the time to spare from other elements of life. It's more just a matter of prioritising which lifts are for max effort.
Saturday - 1 hour 20
Flat DB Bench Press
15kg 10
20kg 10
25kg 9, 7, 7
22.5kg 8
Incline DB Bench Press
22.5kg 8, 7
20kg 10, 9
Leg Extensions
40kg 15
55kg 14
62.5kg 13, 13, 14
Ab Machine
45kg 14, 15, 12
Seated Leg Curls
72.5kg 12, 12
60kg 14 (far more controlled)
Cable Flyes
20kg 10, 9, 9
Standing Tricep Rope Extensions
35kg 10, 10, 10
Close Grip Bench Press
50kg 8, 6, 6
Cross Trainer - 5 minutes
Mostly fine. Ankle has been sore again since Thursday evening, sadly. Struggling to walk a bit on Saturday. Was a bit better when I wore proper shoes to the gym but still failed at doing anything that requires pressure on it.
Flat DB Bench Press
15kg 10
20kg 10
25kg 9, 7, 7
22.5kg 8
Incline DB Bench Press
22.5kg 8, 7
20kg 10, 9
Leg Extensions
40kg 15
55kg 14
62.5kg 13, 13, 14
Ab Machine
45kg 14, 15, 12
Seated Leg Curls
72.5kg 12, 12
60kg 14 (far more controlled)
Cable Flyes
20kg 10, 9, 9
Standing Tricep Rope Extensions
35kg 10, 10, 10
Close Grip Bench Press
50kg 8, 6, 6
Cross Trainer - 5 minutes
Mostly fine. Ankle has been sore again since Thursday evening, sadly. Struggling to walk a bit on Saturday. Was a bit better when I wore proper shoes to the gym but still failed at doing anything that requires pressure on it.
(edited 7 years ago)
Sunday - 55 mins
DB One Arm Rows
22.5kg 10
27.5kg 9
35kg 8, 9 (regret not doing a third set with less weight tbh)
Lat Pulldowns
45kg 10
60kg 10, 8, 9 (less weight but more controlled)
Seated Rows
47.5kg 10, 9, 9 PB
Lower Back Extensions
52.5kg 14, 16, 12 PB
Wide Grip Overhand Lat Pulldowns
52.5kg 16, 14
About five sets of curls, couple of sets of forearm stuff, bit of handgrip stuff before bed.
Lack of time really but managed to get some stuff done.
DB One Arm Rows
22.5kg 10
27.5kg 9
35kg 8, 9 (regret not doing a third set with less weight tbh)
Lat Pulldowns
45kg 10
60kg 10, 8, 9 (less weight but more controlled)
Seated Rows
47.5kg 10, 9, 9 PB
Lower Back Extensions
52.5kg 14, 16, 12 PB
Wide Grip Overhand Lat Pulldowns
52.5kg 16, 14
About five sets of curls, couple of sets of forearm stuff, bit of handgrip stuff before bed.
Lack of time really but managed to get some stuff done.
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