Spliced and diced - perhaps one day, a little shredded!
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Remember to mix up your routine for maximal muscle confusion.
Original post by illusionz
Remember to mix up your routine for maximal muscle confusion.
I was thinking
M: Push ups
T: Push ups and some pullups
W: Rest
T: Gymnastic stuff
F: Press ups
S: Rest cause can't let the whey toxicity levels get too high
S: Tanning as until I can do planches I'm *insert insult here*
What do you think? Enough confusion or will it not build my strength
Had to wait ages for anything as gym rammed, hence the odd order
Chin ups
1 x 9
DB bench
15kg DBs 1 x 5
25kg DBs 1 x 5
30kg DBs 1 x 5
A lot of shoulder stuff including maxing the shoulder machine out for an easy 3 and a lot of mobility
One arm lat pulldown
60lbs 3 x 8
Will work to 12 on it now
Pratting around
Pendlay row
70kg 1 x 5
2 x 8
Straps on
1 x 6
OHP
20kg 1 x 5
30kg 1 x 8
Bench 2 count
20kg 1 x 5
30kg 1 x 5
60kg 1 x 5
70kg 1 x 9 f
1 x 7
1 x 3 + 3
No shoulder strength
Ab roller
2 x 10
Reverse fly's
7.5kg DBs 2 x 10
Curlz in sets of 5
5kg - 15kg
Tried some 21s but dead
30 second hang
Strange session. Quite a bit of teaching too
Posted from TSR Mobile
Chin ups
1 x 9
DB bench
15kg DBs 1 x 5
25kg DBs 1 x 5
30kg DBs 1 x 5
A lot of shoulder stuff including maxing the shoulder machine out for an easy 3 and a lot of mobility
One arm lat pulldown
60lbs 3 x 8
Will work to 12 on it now
Pratting around
Pendlay row
70kg 1 x 5
2 x 8
Straps on
1 x 6
OHP
20kg 1 x 5
30kg 1 x 8
Bench 2 count
20kg 1 x 5
30kg 1 x 5
60kg 1 x 5
70kg 1 x 9 f
1 x 7
1 x 3 + 3
No shoulder strength
Ab roller
2 x 10
Reverse fly's
7.5kg DBs 2 x 10
Curlz in sets of 5
5kg - 15kg
Tried some 21s but dead
30 second hang
Strange session. Quite a bit of teaching too
Posted from TSR Mobile
Suitable levels of muscle confusion. I approve.
OHP
20kg 1 x 8
30kg 1 x 8
40kg 1 x 5
45kg 1 x 8
1 x 6
1 x 5
2 x 6
Not as many as I'd have liked but dat volume
Cable row
level 8 1 x 8
level 9 1 x 8
level 10 1 x 5
level 11 2 x 12
CGBP
20kg 1 x 8
40kg 1 x 8
50kg 1 x 5
60kg 1 x 5
65kg 1 x 7
1 x 3+3 failed
Deadlift
60kg 1 x 8
80kg 1 x 5
100kg 1 x 5
110kg 1 x 10
High rep deadlifts are ****ing misery after 6 reps
115kg 1 x 2 Er no
Flys
12.5kg DBs 2 x 9
Trap bar Farmers walk 100kg 40m 3 times
Straight bar curls
25kg 2 x 10
1 x 7
Reverse flys
5kg DB 2 x 9
Oh lawd the volume. Fasted as well...
Dead.
20kg 1 x 8
30kg 1 x 8
40kg 1 x 5
45kg 1 x 8
1 x 6
1 x 5
2 x 6
Not as many as I'd have liked but dat volume
Cable row
level 8 1 x 8
level 9 1 x 8
level 10 1 x 5
level 11 2 x 12
CGBP
20kg 1 x 8
40kg 1 x 8
50kg 1 x 5
60kg 1 x 5
65kg 1 x 7
1 x 3+3 failed
Deadlift
60kg 1 x 8
80kg 1 x 5
100kg 1 x 5
110kg 1 x 10
High rep deadlifts are ****ing misery after 6 reps
115kg 1 x 2 Er no
Flys
12.5kg DBs 2 x 9
Trap bar Farmers walk 100kg 40m 3 times
Straight bar curls
25kg 2 x 10
1 x 7
Reverse flys
5kg DB 2 x 9
Oh lawd the volume. Fasted as well...
Dead.
Original post by Angry cucumber
OHP
20kg 1 x 8
30kg 1 x 8
40kg 1 x 5
45kg 1 x 8
1 x 6
1 x 5
2 x 6
Not as many as I'd have liked but dat volume
Cable row
level 8 1 x 8
level 9 1 x 8
level 10 1 x 5
level 11 2 x 12
CGBP
20kg 1 x 8
40kg 1 x 8
50kg 1 x 5
60kg 1 x 5
65kg 1 x 7
1 x 3+3 failed
Deadlift
60kg 1 x 8
80kg 1 x 5
100kg 1 x 5
110kg 1 x 10
High rep deadlifts are ****ing misery after 6 reps
115kg 1 x 2 Er no
Flys
12.5kg DBs 2 x 9
Trap bar Farmers walk 100kg 40m 3 times
Straight bar curls
25kg 2 x 10
1 x 7
Reverse flys
5kg DB 2 x 9
Oh lawd the volume. Fasted as well...
Dead.
20kg 1 x 8
30kg 1 x 8
40kg 1 x 5
45kg 1 x 8
1 x 6
1 x 5
2 x 6
Not as many as I'd have liked but dat volume
Cable row
level 8 1 x 8
level 9 1 x 8
level 10 1 x 5
level 11 2 x 12
CGBP
20kg 1 x 8
40kg 1 x 8
50kg 1 x 5
60kg 1 x 5
65kg 1 x 7
1 x 3+3 failed
Deadlift
60kg 1 x 8
80kg 1 x 5
100kg 1 x 5
110kg 1 x 10
High rep deadlifts are ****ing misery after 6 reps
115kg 1 x 2 Er no
Flys
12.5kg DBs 2 x 9
Trap bar Farmers walk 100kg 40m 3 times
Straight bar curls
25kg 2 x 10
1 x 7
Reverse flys
5kg DB 2 x 9
Oh lawd the volume. Fasted as well...
Dead.
Haha OHP killed your close grip then? Fasted ftw! Epic feast afterwards...
Original post by In One Ear
Haha OHP killed your close grip then? Fasted ftw! Epic feast afterwards...
I was lifting at 8:45 this morning, so dehydration contributed to the fail as well.
Close grip was terrible, biceps were tight bizzarely from OHP and cable row which slowed my lock out, couldn't believe it when I was pinned though
Had a small fish and chips for lunch from the canteen, only thing that was vaguely appetising. Not used to eating during the day, I don't normally eat until 5pm!
yay you're lifting again
Posterior chain destroyed. Trap and back DOMS like I've not had in a long time
Routine is now
A - OHP 3 x 8->12
Cable row one or two handed 2-3 x 10+ or one handed lat pulldown
CGBP 2-3 x 8+
Deadlifts 1 x 6+
1 x 2+ at 5kg heavier than previous set
Heavy core work, ab roller or farmers
Curls 3 x 8+
Reverse fly or facepull 2-3 x 8+
B- Bench 3 x 8-12
Pendlay row 3 x 6+
OHP -10%
Row accessory 2 x 10+
Abs and curlz depending
On a small calorie deficit and fasting, so will be interesting what I can gain/ maintain
If I get a chance, I'll upload a photo today or tomorrow
Routine is now
A - OHP 3 x 8->12
Cable row one or two handed 2-3 x 10+ or one handed lat pulldown
CGBP 2-3 x 8+
Deadlifts 1 x 6+
1 x 2+ at 5kg heavier than previous set
Heavy core work, ab roller or farmers
Curls 3 x 8+
Reverse fly or facepull 2-3 x 8+
B- Bench 3 x 8-12
Pendlay row 3 x 6+
OHP -10%
Row accessory 2 x 10+
Abs and curlz depending
On a small calorie deficit and fasting, so will be interesting what I can gain/ maintain
If I get a chance, I'll upload a photo today or tomorrow
(edited 9 years ago)
Liking the new plan, is their a reason you're not squatting? May have missed that post. Injury?
Original post by Enginerd.
Liking the new plan, is their a reason you're not squatting? May have missed that post. Injury?
This time last year I had severe back pain from squatting. Got diagnosed with tearing a couple of vertebrae when I was younger. So no squatting ever again.
Also tore my medial meniscus in March last year. Had surgery in November, I now have a specialist appointment next month as I have autoimmune disease of the cartilage.
Posted from TSR Mobile
A lot of shoulder warm ups and light DB benching
Paused bench
20kg 1 x 5
60kg 1 x 6
65kg 1 x 2
70kg 1 x 10
2 x 8
80kg 1 x 3
Good
Pendlay row
60kg 1 x 6
70kg 1 x 5
75kg 2 x 5
1 x 4 with straps
Fly's
12.5kg DBs 2 x 10
1 x 8
One arm lat pull down
70lbs 3 x 8
60lbs 1 x 12
1 x 8
Reverse fly's
7.5kg DBs 1 x 8
1 x 10
Ab roller
+2.5kg 2 x 8
Hammer curls
12.5kg DBs 1 x 11
1 x 8
7.5kg DBs 1 x 10
Good session. Training again tomorrow, probs coaching too
Posted from TSR Mobile
Paused bench
20kg 1 x 5
60kg 1 x 6
65kg 1 x 2
70kg 1 x 10
2 x 8
80kg 1 x 3
Good
Pendlay row
60kg 1 x 6
70kg 1 x 5
75kg 2 x 5
1 x 4 with straps
Fly's
12.5kg DBs 2 x 10
1 x 8
One arm lat pull down
70lbs 3 x 8
60lbs 1 x 12
1 x 8
Reverse fly's
7.5kg DBs 1 x 8
1 x 10
Ab roller
+2.5kg 2 x 8
Hammer curls
12.5kg DBs 1 x 11
1 x 8
7.5kg DBs 1 x 10
Good session. Training again tomorrow, probs coaching too
Posted from TSR Mobile
Sub'd
Your gf has similar if not heavier lifts than me, feel like I should cut my balls off
Posted from TSR Mobile
Your gf has similar if not heavier lifts than me, feel like I should cut my balls off
Posted from TSR Mobile
Original post by Angry cucumber
This time last year I had severe back pain from squatting. Got diagnosed with tearing a couple of vertebrae when I was younger. So no squatting ever again.
Also tore my medial meniscus in March last year. Had surgery in November, I now have a specialist appointment next month as I have autoimmune disease of the cartilage.
Also tore my medial meniscus in March last year. Had surgery in November, I now have a specialist appointment next month as I have autoimmune disease of the cartilage.
That's very unlucky!, I admire you for carrying on lifting though! Gains are incoming.
Cucumber the bro. Love it.
Original post by Enginerd.
That's very unlucky!, I admire you for carrying on lifting though! Gains are incoming.
Of the last 12 months, I've not lifted for nearly half of that, training is intermiddent
Hopefully when I get some meds for my knee, I'll be able to kick on and make some progress
Original post by illusionz
Cucumber the bro. Love it.
Pump training is very odd, my lats feel enormous today lol
Original post by Angry cucumber
Pump training is very odd, my lats feel enormous today lol
Pump training is very odd, my lats feel enormous today lol
Dem feels.
I bro trained chest last Tuesday, DOMS have only just gone. Trained biceps Saturday, can't bend my arms today.
Feels good.
Original post by Scoobiedoobiedo
Dem feels.
I bro trained chest last Tuesday, DOMS have only just gone. Trained biceps Saturday, can't bend my arms today.
Feels good.
I bro trained chest last Tuesday, DOMS have only just gone. Trained biceps Saturday, can't bend my arms today.
Feels good.
I spent Saturday walking like an old man after doing 10RM deadlifts and lat work
Today lats are massive but not too bad
Didn't do that much yesterday as training today as well
Might be doing a bit too much volume, but YOLO 20 sets+. Out voluming Scoobie (possibly) crew
It's weird how benching 5+, I just die after rep 6 or 7, it goes from dead easy to GRIND, GRIND, GRIND
OHP
20kg 1 x 5
40kg 1 x 5
45kg 1 x 9
2 x 7
50kg 1 x 2
Deadlift
70kg 1 x 5
90kg 1 x 5
100kg 1 x 5
110kg 1 x 3
115kg 1 x 7
120 1 x 3 or 4 I forget
Overhead tricep dumbbell extension
22.5kg 1 x 8
25kg 1 x 8
Cable tricep extension one hand
Level 1.5 1 x 4
Level 1 1 x 8
One arm lat pulldown
70lbs 2 x 10
60lbs 1 x 14
Reverse flies
7.5kg DBs 1 x 10
Curls
12.5kg DBs 1 x 10
Iron cross/ standing cable flies
Level 4 1 x 4
Level 8 1 x 15
45 mins. Boom
Posted from TSR Mobile
20kg 1 x 5
40kg 1 x 5
45kg 1 x 9
2 x 7
50kg 1 x 2
Deadlift
70kg 1 x 5
90kg 1 x 5
100kg 1 x 5
110kg 1 x 3
115kg 1 x 7
120 1 x 3 or 4 I forget
Overhead tricep dumbbell extension
22.5kg 1 x 8
25kg 1 x 8
Cable tricep extension one hand
Level 1.5 1 x 4
Level 1 1 x 8
One arm lat pulldown
70lbs 2 x 10
60lbs 1 x 14
Reverse flies
7.5kg DBs 1 x 10
Curls
12.5kg DBs 1 x 10
Iron cross/ standing cable flies
Level 4 1 x 4
Level 8 1 x 15
45 mins. Boom
Posted from TSR Mobile
Chest, tricep, lat and lower back DOMS
feelsgoodman.jpg
feelsgoodman.jpg
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