Spliced and diced - perhaps one day, a little shredded! Watch

illusionz
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#1121
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Remember to mix up your routine for maximal muscle confusion.
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Angry cucumber
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#1122
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(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
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Angry cucumber
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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


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illusionz
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Suitable levels of muscle confusion. I approve.
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Angry cucumber
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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.
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In One Ear
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(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.
Haha OHP killed your close grip then? Fasted ftw! Epic feast afterwards...
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Angry cucumber
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(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!
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AreebWithaHat
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yay you're lifting again
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Angry cucumber
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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
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Enginerd.
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Liking the new plan, is their a reason you're not squatting? May have missed that post. Injury?
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Angry cucumber
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(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.

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Angry cucumber
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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

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Et Tu, Brute?
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Sub'd

Your gf has similar if not heavier lifts than me, feel like I should cut my balls off

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Enginerd.
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(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.
That's very unlucky!, I admire you for carrying on lifting though! Gains are incoming.
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illusionz
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Cucumber the bro. Love it.
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Angry cucumber
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(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
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Scoobiedoobiedo
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(Original post by Angry cucumber)
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.
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Angry cucumber
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(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 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
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Angry cucumber
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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

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Angry cucumber
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#1140
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Chest, tricep, lat and lower back DOMS

feelsgoodman.jpg
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