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Author Topic: The pursuit of sustainable health and happiness  (Read 535308 times)
Toby
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Posts: 7379


Always give your best


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« Reply #3510 on: August 19, 2018, 09:23:01 AM »

Chest and triceps today and I felt a little rushed at first but settled into it and did decent work.

BB Incline - 82.5kg x 8, 6
Decline BB - 90kg x 8, 8
DB flat - 40kg x 8, 7
DB incline fly - 24kg x 8, 8
Pec Dec - 89kg x 8, 8
Cable pushdown - 32.5kg x 10, 10 - less weight this week, elbows kept tight to my side.
Skullcrusher - 30kg x 8, 8
Tri ext machine - 53kg x 10, 10
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #3511 on: August 20, 2018, 12:41:22 PM »

How's the shoulder these days, bud?
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Toby
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Posts: 7379


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« Reply #3512 on: August 20, 2018, 06:59:20 PM »

How's the shoulder these days, bud?

Still affects me but less so. Struggles with it become increasingly apparent with TUT rather than sheer load. So although it does affect me and hits me in reps 5 onwards, it is not causing as big an issue as the sets of 10 or more. It is not healed and any set of more than 8 makes that clear to me
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Toby
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Posts: 7379


Always give your best


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« Reply #3513 on: August 21, 2018, 08:48:51 AM »

Breezed through a tidy back and bicep session this morning.

BB Bent over row - 100kg x 8, 8
Lat pull down - 70kg x 8, 8
Close grip pull down - 75kg x 8, 8
DB Row - 50kg x 10, 10
Seated iso row - 50kg x 8, 8
Seated db curl - 18kg x 10, 10
DB hammer curl - 18kg x 8, 8
Straight bar curl - 40kg x 8, 8

Lowered the weight this week on the pull downs as I wanted to feel a better squeeze. Form debates as always

Diet is fine. Set average of 2300 to be in a few hundred deficit to knock myself back to the early 70s, considering making it a 2000 x 5 days, 3000 x 2 days approach though. Twice a week could smash a rib eye steak, jacket potato with cheese and some dessert  Cool Tongue
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Maveric Matt
*****
Posts: 4357


Consistency is the key!


« Reply #3514 on: August 21, 2018, 10:30:58 AM »

Breezed through a tidy back and bicep session this morning.

BB Bent over row - 100kg x 8, 8
Lat pull down - 70kg x 8, 8
Close grip pull down - 75kg x 8, 8
DB Row - 50kg x 10, 10
Seated iso row - 50kg x 8, 8
Seated db curl - 18kg x 10, 10
DB hammer curl - 18kg x 8, 8
Straight bar curl - 40kg x 8, 8

Lowered the weight this week on the pull downs as I wanted to feel a better squeeze. Form debates as always

Diet is fine. Set average of 2300 to be in a few hundred deficit to knock myself back to the early 70s, considering making it a 2000 x 5 days, 3000 x 2 days approach though. Twice a week could smash a rib eye steak, jacket potato with cheese and some dessert  Cool Tongue

Damn! Sounds like a plan! That creates a nice life balance too.  What's the post holiday BW like currently?

Yeah, I know what you mean about the TUT stuff - swings and roundabouts.
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Toby
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Posts: 7379


Always give your best


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« Reply #3515 on: August 21, 2018, 11:20:00 AM »

Breezed through a tidy back and bicep session this morning.

BB Bent over row - 100kg x 8, 8
Lat pull down - 70kg x 8, 8
Close grip pull down - 75kg x 8, 8
DB Row - 50kg x 10, 10
Seated iso row - 50kg x 8, 8
Seated db curl - 18kg x 10, 10
DB hammer curl - 18kg x 8, 8
Straight bar curl - 40kg x 8, 8

Lowered the weight this week on the pull downs as I wanted to feel a better squeeze. Form debates as always

Diet is fine. Set average of 2300 to be in a few hundred deficit to knock myself back to the early 70s, considering making it a 2000 x 5 days, 3000 x 2 days approach though. Twice a week could smash a rib eye steak, jacket potato with cheese and some dessert  Cool Tongue

Damn! Sounds like a plan! That creates a nice life balance too.  What's the post holiday BW like currently?

Yeah, I know what you mean about the TUT stuff - swings and roundabouts.

BW has been swaying since holiday and not been too studious until about ten days ago which I mentioned. It is around 76.4-76.8kg which is still decent shape and it is on the descent  Grin
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Toby
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Posts: 7379


Always give your best


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« Reply #3516 on: August 24, 2018, 09:18:48 PM »

Leg session today and I worked hard but again question if I am giving my all. Maybe a 6 out of ten if honest. I fear I am becoming a gym goer rather than a bodybuilder  Cry

Leaving a bit in the tank, not quite making the reps as hard as I should. Eg Matt likes a pause at the bottom of a leg press or hack and I could but elect not to.

Lying leg curls - 65kg x 8, 8
GHR - BW x 10, 10
Db SLDL - 50kg x 12, 12
Standing ham curl - 25kg x 8, 8
Leg extension - 105kg x 10, 10, 10
V Squat - 140kg x 10, 10, 10
Leg Press - 295kg x 10, 10, 10
Toe press - 4 sets of 15
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Toby
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Posts: 7379


Always give your best


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« Reply #3517 on: August 25, 2018, 09:35:39 AM »

Good chest and tricep session today, pushed hard and concentrated on form. EG inclines where done to the top of the chest and paused for a moment. I normally do flat dumbbell pressing but the area was too busy so I went with barbell flat, first time in many months and it felt odd and I only managed 80kg x 7's but three points 1. delt was not so problematical 2. partial reason for low numbers was just that it felt awkward and 3. It was straight after incline and decline pressing. I may actually re-introduce this and build it back up.

BB Incline - 80kg x 9, 9
DB Decline 90kg x 8, 8
BB Flat press - 80kg x 7, 7
DB fly - 24kg x 8, 8
Pec Dec - 24kg x 8, 8
Cable pushdown - 32.5kg x 12, 12
Overhead ropes - 32.5kg x 8, 8
Skullcrusher - 30kg x 8, 8
6 sets of abs to complete
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #3518 on: August 27, 2018, 09:45:40 AM »

All still money in the bank, bud  Smiley

I found that when I jumped on the flat bench a while ago - felt horrible!
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Toby
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Posts: 7379


Always give your best


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« Reply #3519 on: August 31, 2018, 08:53:04 AM »

Hit my sessions well this week with a good back/bi and delt session in the bank. Went in inspired by Matt today to hit some hard GVT styled legs and damn that was good but hard. Enjoying it but just wanting it to end soon.

Three sets of leg curls to warm them up
Lying leg curls - 10 sets of 10 at 53kg with 30 second breaks.
Three sets of leg extensions to get quads ready
V-squats - 10 sets of 10 @100kg with 30-40 second breaks
I wanted to then do plate loading leg press but it was busy so I used the hammer machine leg press for three sets of 10
Then to finish we did 4 sets of toe press.

Drove home with a mild headache, had pushed hard
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Toby
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Always give your best


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« Reply #3520 on: September 01, 2018, 10:04:31 AM »

Went with a 5x5 starter on chest and am re-introducing flat barbell press and monitoring how it goes. My delt is still not right and never will be but it is certainly a little bit better lately. I went at 90kg first, then 95kg then tried 100kg which needed a rest pause so dropped to 95kg to finish. I will take that though as only second attempt at flat bench in possibly 6 months.

Flat bench 5x5 - 90kg x 5, 95kg x 5, 100kg x 4 rp 1, 95kg x 5, 5
BB Incline - 75kg x 8, 8
BB Decline - 90kg x 8, 8
DB Fly - 24kg x 8, 8
Pec Dec - 82kg x 8, 8
Seated tri pushdown machine - 50kg per side x 8, 8
Skullcrusher - 30kg x 8, 8
CGBP - 70kg x 6, 6 - tris were super pumped and did not have much left here
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Toby
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Posts: 7379


Always give your best


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« Reply #3521 on: September 04, 2018, 09:23:27 AM »

In for a back and bicep session. A little rushed but decent work. I do need to find a way to give myself a little bit more time in the gym and get a better routine when school starts later this week. I need to get my walking and steps in, four gym sessions per week, get Harry ready for school and then also I do not have much freedom anymore later in the day as having to work more hours due to economic downturn and then in the evening is family time plus help him with homework time.

So plan to fit it all in is that if I go to the gym in the morning, I am fooked for getting steps in as I cannot do much later in the day and have to rush home from gym to get him ready for school.

Harry is at his mums Thursday night and Friday morning only. So I think I have no option but

  • Monday, Tuesday, Wednesday I have to get steps in early, before he gets out of bed.
  • Thursday I can get steps in after work as he is at his mums so I can do gym early and get him to school, then walk later in the evening.
  • Friday I can go to the gym early plus also do a long walk before work as he is at his mums
  • Saturday and Sunday I have more freedom as no school, so can do gym and steps.


So training has to be Thursday, Friday, Saturday, Sunday.
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Toby
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Posts: 7379


Always give your best


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« Reply #3522 on: September 06, 2018, 05:35:11 PM »

Cheeky afternoon delt session today. First day back to school and I did not want to be rushing back from the gym so got little man ready instead

Seated BB press - 65kg - 5x5
Seated side db raise - 12.5kg x 12, 12, 12
Front db raise - 20kg x 8, 8, 8
Reverse fly in pec dec - 3 sets of 10
DB shrugs - 50kg x 8, 8, 8
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Toby
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Posts: 7379


Always give your best


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« Reply #3523 on: September 09, 2018, 04:11:34 PM »

Legs done with my 5x5 on v-squats. Few sets to work out the weight here.

V-Squat - 150kg x 5, 160kg x 5, 170kg x 5, 180kg x 5, 5
Leg Extensions 96kg x 10, 10, 10
Leg Press - 300kg x 12, 12, 12
Toe press on leg press - 250kg x 12, 12, 12, 12
Leg curl - 60kg x 10, 10, 10
DB SLDL - 50kg x 10, 10, 10
GHR - BW x 10, 10, 10
Standing leg curl - 20kg x 10, 10, 10
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Maveric Matt
*****
Posts: 4357


Consistency is the key!


« Reply #3524 on: September 11, 2018, 09:51:29 AM »

Was the V squat facing In or Out?
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