Turn on thread page Beta
    • Thread Starter
    Offline

    13
    ReputationRep:
    Saturday 23rd November 2013

    Back/Traps/Biceps

    Back:

    One arm hammer rows -
    50kg X 12, 10, 8
    40kg X 10, 8

    Barbell row -
    80kg X 12, 10, 8

    Lat pulldown -
    60kg X 13, 11, 8

    Hammer row (supinated)
    70kg X 15, 12

    Seated row -
    40kg X 12, 11

    Traps:

    Machine shrugs -
    150kg X 15, 12, 10
    120kg X 14, 10, 8

    Biceps: Commence operation curl-bro

    Seated dumbbell curls -
    10kg X 16, 10, 8

    Narrow grip cable curls -
    15kg X 15, 9, 8, 8, 8, 7

    Wide grip cable curls -
    10kg X 10, 8, 7, 7, 7, 6
    • Thread Starter
    Offline

    13
    ReputationRep:
    Instagram makes my shoulder look nice

    Name:  4.jpg
Views: 205
Size:  105.9 KB
    Offline

    19
    ReputationRep:
    Your delts are nice and round. Perfect for vests lol

    Insane volume once again. I guess that's one way of staying warm in this ****ty weather.
    • Thread Starter
    Offline

    13
    ReputationRep:
    That volume cost me a lot! I drove into town as I wasn't going to have time to shower after the gym as it closes early and I was cutting it close... I went into the wrong car park... The one I wanted was £3 for 3 hours, I ventured into an NCP and it cost me £10.50 for 2 hours 45mins...

    Good thing I'm not eating toblerone at the minute... :banghead:
    • Thread Starter
    Offline

    13
    ReputationRep:
    'Tis the season.

    Name:  5.jpg
Views: 187
Size:  63.4 KB
    • Thread Starter
    Offline

    13
    ReputationRep:
    Monday 25th November 2013

    Legs :eek:

    Barbell squat -
    100kg X 12
    120kg X 3
    140kg X 1
    160kg X 1(PB)

    Incline leg press -
    160kg X 15, 12, 10, 8

    Lying hamstring curl -
    35kg X 17, 12, 10, 8

    Leg extension/Lying hamstring curl superset -
    60kg/25kg X 20/8, 10/8

    Seated calf raise -
    20kg X 17, 12, 9, 9

    Barbell squat - (20-30seconds between sets, FML)
    60kg X 20, 15, 10

    Leg extension drop-set -
    50kg/35kg X 15/15, 10/10

    Lying hamstring curl drop-set -
    30kg/20kg X 14/10, 8/5, 5/5
    Offline

    15
    ReputationRep:
    (Original post by Scoobiedoobiedo)
    Monday 25th November 2013

    Legs :eek:

    Barbell squat -
    100kg X 12
    120kg X 3
    140kg X 1
    160kg X 1(PB)

    Incline leg press -
    160kg X 15, 12, 10, 8

    Lying hamstring curl -
    35kg X 17, 12, 10, 8

    Leg extension/Lying hamstring curl superset -
    60kg/25kg X 20/8, 10/8

    Seated calf raise -
    20kg X 17, 12, 9, 9

    Barbell squat - (20-30seconds between sets, FML)
    60kg X 20, 15, 10

    Leg extension drop-set -
    50kg/35kg X 15/15, 10/10

    Lying hamstring curl drop-set -
    30kg/20kg X 14/10, 8/5, 5/5
    B-but monday is international chest day?!
    Don't go against the groove.
    • Thread Starter
    Offline

    13
    ReputationRep:
    (Original post by AreebWithaHat)
    B-but monday is international chest day?!
    Don't go against the groove.
    Somebody actually walked in to the changing room as I was leaving and said '****, it's busy... well it is international chest day'

    I was the only person not doing chest...

    Fight the power!

    To be fair... I normally train chest on Mondays......
    • Study Helper
    Offline

    19
    ReputationRep:
    Study Helper
    Squatting 100kg for 12...I...I can't deal with it.
    • Thread Starter
    Offline

    13
    ReputationRep:
    Below parallel with pauses too.



    But seriously, I'm quite happy with how they're coming along. I took a good month or two off from squatting, started up again a few weeks ago and they're coming along nicely, if I do say so myself.
    • Thread Starter
    Offline

    13
    ReputationRep:
    Tuesday 26th November 2013

    Chest/Shoulders/Triceps

    Chest:

    Barbell bench press -
    100kg X 8
    70kg X 15, 9
    60kg X 10, 8

    Incline barbell bench press -
    60kg X 10, 10, 9, 8, 8

    Incline dumbbell bench press -
    20kg X 15, 12, 10, 9, 8

    Chest dips -
    Bodyweight X 15, 13, 10, 10, 8

    Shoulders:

    Hammer press -
    45kg X 12, 10, 8

    Dumbbell side lateral raise (standing) -
    12kg X 12, 10, 9

    Dumbbell side lateral raise (seated) -
    10kg X 10, 9, 8

    Triceps:

    Skull-crushers -
    EZ bar + 20kg X 12, 11, 10, 9, 8

    Dips -
    Bodyweight X 12, 8, 6


    Not the greatest workout ever, felt pretty weak. Didn't eat enough during the day before lifting. I was rushing around all morning/afternoon and didn't get my usual mahoosive pre-workout chicken and rice meal in

    I also nearly fell asleep on the bus into town on the way to the gym, never a good start.
    Dat feel when you just can't keep your eyes open on a lovely warm bus.
    • Thread Starter
    Offline

    13
    ReputationRep:
    Wednesday 27th November 2013

    Back & Biceps

    Back:

    One arm hammer row -
    50kg X 12, 10
    40kg/20kg drop-set X 8/13

    Supinated hammer row -
    40kg X 12, 11, 10

    Seated row -
    50kg X 12, 10, 10

    Barbell row -
    70kg X 15, 12, 10

    Hammer row -
    60kg/40kg drop-set X 17/15, 10/10, 9/9

    Biceps:

    Narrow grip cable curls -
    25kg X 12, 8, 6
    15kg X 12, 8, 8, 8, 8, 7

    Wide grip cable curls -
    10kg X 12, 10, 10

    Narrow grip cable curls -
    10kg X 10, 10, 9
    Offline

    0
    ReputationRep:
    Mirin. Super jelly too.
    Offline

    15
    ReputationRep:
    you seem to love those cable curls.
    • Thread Starter
    Offline

    13
    ReputationRep:
    (Original post by AreebWithaHat)
    you seem to love those cable curls.
    Going through a phase/experimenting, I guess.

    My biceps are really slacking I need to become more of a curl bro!

    Cables seem to really isolate my biceps/give me a much better pump than barbells and dumbbells do. I'm hoping the constant tension and the isolation, coupled with heavy rowing, will bring my biceps up to scratch.
    Offline

    11
    ReputationRep:
    dude, training back but no overhead pulling movements? that's unconventional



    ^ I also learnt how to make gifs, thought i would share this one
    • Thread Starter
    Offline

    13
    ReputationRep:
    I decided to skip pull-downs in favour of some extra rowing today. Having said that, with the exception of the supinated hammer rows, the hammer rows I do are actually sort of an overhead pulling movement, it's a pretty similar angle to the angle you get when you slightly lean back on a lat pull-down. Not sure the actual name for the machine, but it's more of a pull down than the usual pull back that you get on most hammer row machines. I would add, nomsayin', but I'm not sure if I even do....

    I watched that video last night. Sweet Jesus.

    I shot gains everywhere.
    • Thread Starter
    Offline

    13
    ReputationRep:
    Chest DOMS from Tuesday's workout... Where the hell has that come from?! Feels good
    Offline

    15
    ReputationRep:
    (Original post by Scoobiedoobiedo)
    Chest DOMS from Tuesday's workout... Where the hell has that come from?! Feels good
    I've got insane glute DOMS, never had them before. All good though, I want a nice big black woman booty. (no racism intended)
    • Thread Starter
    Offline

    13
    ReputationRep:
    (Original post by AreebWithaHat)
    I've got insane glute DOMS, never had them before. All good though, I want a nice big black woman booty. (no racism intended)
    I'll look out for you on "Yeah, (s)he squats"
 
 
 
Poll
Black Friday: Yay or Nay?
Useful resources

Quick link:

Unanswered fitness blogs threads

Groups associated with this forum:

View associated groups

The Student Room, Get Revising and Marked by Teachers are trading names of The Student Room Group Ltd.

Register Number: 04666380 (England and Wales), VAT No. 806 8067 22 Registered Office: International House, Queens Road, Brighton, BN1 3XE

Write a reply...
Reply
Hide
Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.