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Blitzkrieg mit dem Fleischgewehr Watch

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    1
    Pull

    Decided not to do DB rows today, will do next session.


    V Bar Pulldown
    rack (95kg) plus rigged it up to add an extra 5kg
    8
    8
    8

    Rack Chins
    30kg
    6 1/2
    6
    4

    [B]Seated DB Bi curls[/B
    22kg
    7
    6
    5

    Preacher concentration curl
    16kg DB
    rest pause
    right arm 12/4/2
    left arm 13/4/1

    BB Shrugs
    145kg
    5
    5
    5
    100kg
    15
    60kg
    20



    PBs on rack chins and single concentration curl. All weights up from last session
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    Legs

    Squats
    140kg
    3
    3
    3
    These were a breeze
    Decided to do 3x3, 4x4, 5x5 on the same weight then shift it up a few kilos.

    Calves on hammer machines
    65kg
    15
    15
    15

    Leg extension single leg
    75kg
    10
    10
    10

    Leg Press
    Did 1 min on, 1 min off for a few sets


    Lying Ham Curl, single leg
    35kg
    8
    8
    8


    All weights up from last week
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    Push

    Hammer chest press
    70kg each side
    5
    50kg each side
    20
    12
    PB on this I think, though will lower weight and head for 8-15 reps as I'm not going to beat that next week

    Dips
    BW + 35KG
    8
    7
    7
    P
    A PB Though I have lost weight these last few months lol.

    DB OH Press standing
    28kg
    7
    6
    5

    Lat raise lying on bench
    12kg
    15
    12
    12


    OH Triceps
    16.25kg each side of EZ bar
    6
    6
    8


    Tri Pushdown
    did a rest pause set
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    Incorporating more rest pause in now to keep hitting PBs

    Pull

    DB Row
    50kg each arm
    10
    10
    10
    no break between sets, left right left right left right
    1 min break
    10
    1 min break
    8
    Didn't take my DB handle in so just upped the intensity

    Rack Chins
    30kg
    rest pause
    8 / 3 / 1
    PB
    Bodyweight x llots

    Hammer lat pulldown
    55kg each side
    rest pause
    12/3/1
    25kg each side
    lots

    Seated Bi Curl DB
    18kg
    restpause
    10
    4
    3
    was supposed to go up to 24kg today but biceps were fried for some reason

    1 arm DB concentration curl
    18kg
    8
    4
    12kg
    10
    10
    18kg was a bit heavy on these

    Shrugs
    150kg
    3
    2
    grip was awful, using double overhand. also tried straps they didn't help. mixed grip not a problem I have held 220 for around 20secs.. strange
    100kg
    15
    15


    really good session wore maxiraw vest which shows a lot of skin lol, visual improvements
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    Legs

    Squats
    140kg
    4
    4
    4
    4

    Hammer Calves
    70kg
    15
    15
    15

    Leg Ext
    80kg single leg
    6
    6
    6

    Lying Ham Curl
    40kg single leg
    6
    6
    6

    Box Squats
    80kg for a few sets IIRC
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    Push

    Hammer Press
    55kg each side
    Rest pause
    15 / 5 / 2
    Dropped weight a bit and rest paused
    45kg x 10

    Dips
    BW +37.5KG
    5
    5
    5
    PB

    Standing OH DB Press
    30kg
    5
    20kg
    15
    14kg
    10
    12kg
    5
    performed as a dropset

    OH Tricep
    17.25 each
    7
    5
    5

    Front Raise DB
    16kg - each arm
    rest pause set
    10 / 5 / 4 / 3


    edit: edit: couldn't do usual tricep extensions, went on a tri machine
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    Pull


    Very busy in the gym tonight - had to choose a few different exercises because of this.

    Hammer Row
    60kg each side
    Rest pause 10/4/2

    Rack Chins
    BW
    Decided to go to 100 in as little sets as possible, ended up taking a long time lol. Then again my breaks were all less than 30secs
    18
    10
    7
    5
    7
    3
    5
    5
    5
    5
    10
    6
    7
    4
    3
    Back was very pumped

    Alt biceps curl DB
    20kg RP
    9/4/3
    Up from last week

    Concentration curl on preacher bench
    18kg db
    8
    7
    5
    Also up from last week

    Shrugs
    34kg
    15
    15
    15


    Done
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    Abs

    Decided to do a quick session in my room, low rest between sets.

    Leg Raise
    15
    15
    15
    all slow

    Decline Bench - Sit ups
    +5kg held above head
    15
    15
    15

    Sit up elbow to knee
    10 each side
    10 each side
    10 each side

    Reverse Crunch
    20
    20
    20


    Plank
    1.01min
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    Legs

    This was done Friday evening. Back very tight and not very mobile so just did some leg extensions, leg curls and calves. Wasn't feeling it at all. Went in the pool and steam room and chilled out.


    Back is still dodgy - going to take a few days off training. Will see how it is come Wednesday
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    On the note of dodgy backs. What happened to yours/what kind of physiotherapy/rehab did you do? I had a bad back twinge at Genesis while warming up on deadlifts and it's come back about a month or so later when I tried to deadlift again. Any advice?
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    (Original post by The Blind Monk)
    On the note of dodgy backs. What happened to yours/what kind of physiotherapy/rehab did you do? I had a bad back twinge at Genesis while warming up on deadlifts and it's come back about a month or so later when I tried to deadlift again. Any advice?
    It just went one day when warming up on deadlifts. Every few months same thing seems to happen - extreme pain etc, can't bend - so I take it easy on lower back now.

    Cause of the problem seems to be hip going out of alignment / muscle tightness. It's a popular injury even for people who don't train - ie, can be done by stepping off a step the wrong way.

    Physio / ostepath put it back in place - then sports massage / foam roll / stretching for tightness.
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    I had a week off training last fri to yesterday (4th) as back wasn't feeling good.


    last weigh in was tuesday - 211lbs, start weight 233lbs.


    Am trying to do at least some form of cardio everyday, weight training will be 3 times a week and abs often.

    Diet as of tuesday has changed to 2 weeks protein fasting, 1-2 weeks maintainence, 1-2 weeks protein fasting finishing with carb up - this will take me to holiday june 9th.



    trained push yesterday with girlfriend. lighter weights as its pointless pushing it to the max when im on such a deficit.


    Hammer Chest Press
    60kg
    8
    8
    8

    Dips
    +20kg
    10
    10
    10

    DB shoulder seated no back support
    28kg
    5
    5
    20kg
    15

    Upright rows
    40kg
    10
    10
    10
    really felt these in shoulders. haven't done them in such a long time, going to keep at it.


    OH tricep ext
    10 each side ez bar
    15
    15
    15

    Tricep push down

    cant remember
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    did small circuit before pool

    45secs work, 45 sec break

    dips - 10 reps
    chins - 2-5reps (depending how tired)
    Squats holding a 20kg plate in front - 8-12 reps

    prob did around 12 rounds
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    Pull

    Yesterdays workout


    V Bar Pulldown
    stack + 5kg
    rest pause
    10/4/2

    Bent Over Row on cables
    stack I think
    8
    8
    8

    Rack Chins
    drop set
    20kg
    10
    15kg
    10kg
    5kg
    BW
    very difficult on grip, not sure reps

    DB Row
    46kg
    15 left, 15 right

    Bicep Curls seated DB
    18kg
    10
    10
    10
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    Abs and Cardio

    Knee raises with 12 kg

    8
    8
    8

    Russian Twist
    10kg
    20
    20
    20
    very slow reps

    Torso rotate machine thingy
    Pyramid on here, cant remember weights but did
    25 reps
    10 reps
    8 reps
    6 reps
    5 reps

    Cardio
    35min high incline walk

    KB Circuit
    20 sec work, 20 sec rest
    16kg kettlebell
    swings
    clean and press right
    clean and press left
    front squats
    snatch left
    snatch right
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    not alot of volume workouts must be quick!, btw any suggestion on how to really work the mid-back? doing pendlay rows i mostly feel it in my traps/read delts.

    am i right in thinking some kid on chest supported row or cable movement to feel dat burn!!?
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    (Original post by commandant)
    It just went one day when warming up on deadlifts. Every few months same thing seems to happen - extreme pain etc, can't bend - so I take it easy on lower back now.

    Cause of the problem seems to be hip going out of alignment / muscle tightness. It's a popular injury even for people who don't train - ie, can be done by stepping off a step the wrong way.

    Physio / ostepath put it back in place - then sports massage / foam roll / stretching for tightness.
    Thanks. The same thing happened to me as I warmed up on deadlifts. I'll look into getting a decent physio/osteopath.
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    (Original post by Gallium)
    not alot of volume workouts must be quick!, btw any suggestion on how to really work the mid-back? doing pendlay rows i mostly feel it in my traps/read delts.

    am i right in thinking some kid on chest supported row or cable movement to feel dat burn!!?
    well average on past few weeks is doing 2 working sets per muscle, so around 6 exercises in total for workout - 3 sets each. That's about normal..

    Try different back exercises and see how they feel - lots of rowing variations, lots of lat pulldown variations. Straight arm pulldowns, cable rows, hammer strength equipment.

    this is what I did yesterday (only pic I could find)




    though I used the long lat pull down bar, and held really wide. pulled in and squeezed for 1-2 sec. really felt this in mid/lower lats
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    Legs

    Leg Ext
    Stack
    20
    20
    20
    20
    20

    Leg Curl
    40kg single leg
    10
    8
    6

    Leg Press
    6 25kg each side
    5
    then took a plate off each time without rest and repped out


    Squats superset lunges
    60kg and 16kg
    10 / 10
    10 / 10
    60kg and 22kg
    10 / 5



    KB circuit
    16kg
    30 sec work 30 sec break 5 exercises
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    (Original post by commandant)
    Abs

    Decided to do a quick session in my room, low rest between sets.

    Leg Raise
    15
    15
    15
    all slow

    Decline Bench - Sit ups
    +5kg held above head
    15
    15
    15

    Sit up elbow to knee
    10 each side
    10 each side
    10 each side

    Reverse Crunch
    20
    20
    20


    Plank
    1.01min
    What do you make of the anti sit up/crunch brigade? Just not bothered or what?
 
 
 
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