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 1 
 on: Today at 08:42:50 PM 
Started by DDG - Last post by DDG
In the last four days ...

Chest and biceps on Thursday, leg workout on Friday, rest yesterday (but I walked around 10 miles) and today I did a pull workout at the gym. I think I'm going to revert to pull, legs, push again as I've decided this works best for me and I actually prefer it.

Bench pull-overs x 5 sets (pyramid up to 3 working sets)
Supinated close grip pull-downs x 4 sets
Straight arms pull downs x 3 sets
Bench supported two arm dumbbell rows x 5 sets
Seated cable rows (close grip) x 3 sets

Incline dumbbell rear flyes x 4 sets

Incline biceps dumbbell curls x 4 sets (3 working weight)
Standing biceps dumbbell curls x 2 sets

 2 
 on: May 19, 2018, 06:04:11 PM 
Started by felix - Last post by felix
I weighed myself on Saturday I was 13.1 1/2 lb so I have lost 1 lb since last week and lost 13 lbs since I started my diet at 14.0 1/2 lbs 20 weeks ago. I will keep my macro's Pro 217.5g, Carbs 266g, Fats 95G and Calories at 2771 Per Day again next week and see what happens.

 3 
 on: May 19, 2018, 04:40:42 PM 
Started by ben-howard - Last post by ben-howard
Thanks chaps, were very excited and compared to our first things seem very chilled out, being settled and good to go , does help knowing what to expect but yeah definitely going to be a challenge!

Iíll be capping my weight sessions at X3 per week (to be honest wouldnít train more than 4 even if I could)

I weigh myself once per week (Saturday AM) - 81.2kg thismorning so pace is spot on, no need to reduce kcals,

May be an idea to make an changes sooner rather than later to get in the habit before the diet kicks in,
Will outline my upper/lower split & diet changes in the next post

 4 
 on: May 19, 2018, 03:41:35 PM 
Started by egg-custard - Last post by egg-custard
The doc has put me back on the naproxen pain killers again for my arm
So Iím going to not use weights at all on my right arm in an attempt to put the pain to rest
 1 hour cardio cycling

 5 
 on: May 19, 2018, 03:04:33 PM 
Started by Admin - Last post by Dan94
Thanks mate

 6 
 on: May 19, 2018, 11:36:28 AM 
Started by ben-howard - Last post by Toby
Completely missed the line about another little un on the way. Congratulations buddy, great news. I am definitely an old hand too and fid that I increase my gym time, to get a break lol!  Cheesy

 7 
 on: May 19, 2018, 10:34:04 AM 
Started by ben-howard - Last post by DDG
Congratulations Ben. I'd consider myself an 'old' hand these days having worked through the hardest years of having two boisterous boys. Keith's right two is a different ball game and the split you've suggested moving to might fit in better with other demands and recovery. Regardless, I hope you have a great summer and good to see you back posting. 😎

 8 
 on: May 19, 2018, 10:30:43 AM 
Started by Toby - Last post by Toby
Thanks guys. Some serious food for thought and I have been mulling it over last evening and this morning and playing with various ideas

They are
  • the split I said, although pulling away from that now and instead doing back with tri, chest with bi as Si suggested with additional work via racks or SLDL working multiple muscles
  • an upper/lower/upper/lower split with different priority in each one eg first lower is heavy on quads with some ham and the other simply reverses it. One upper split is decent amount of chest and shoulder with less on my back then finishing with a little bi and tri and the other upper session being decent amount of back to begin then going through chest, shoulder, bi and tri

It is a case of finding the balance between optimum and enjoyment. If sub optimum is still decent enough, the difference could be so small that it would not be worth being concerned about it.



 9 
 on: May 19, 2018, 01:15:36 AM 
Started by felix - Last post by felix
I trained Legs today.

LEGS

LEG PRESS
100KG X 10
140KG X 8
180KG X 6
220KG X 6
285KG X 6

LYING LEG CURLS
59LB X 10
59LB X 10
59LB X 10
72LB X 10

LEG EXTENSIONS
98LB X 20
137LB X 20
202LB X 18

STANDING CALF RAISES
260LB X 20
260LB X 20
260LB X 20

 10 
 on: May 18, 2018, 07:10:19 PM 
Started by ben-howard - Last post by K_Dogs
Congratulations Ben, two is, let's say, a different ball game, but amazing at the same time.

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