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Author Topic: Pain & Precision  (Read 334019 times)
Maveric Matt
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Consistency is the key!


« Reply #2250 on: April 03, 2018, 12:47:32 PM »

Friday 30th
Back, Hams, Biceps

Deadlifts 100x10, 120x10, 140 x8,8
Straight arm cable push downs x12,12,10
Single arm ISO high row 40kg x10, 60kg x8, x8, x7
Lat pull downs x10,8,8
V bar pull downs x10,10
Lying ham curls x10,10,10,10
Hammer strength cable curls x10,10,8,8

First time doing conventional Dead's in ages (switched to trap bar) but thought I'd give it a go.  Grip felt weird and I could tell I've not held a raw bar like that for a while.  Went ok, but I suddenly became aware of that knurled section of bar passing extremely close to the cut I'd done to my shin recently, and the thought of it scraping up the delicate area made me a bit  Lips sealed Lips sealed  Stopped after the top two sets in case form broke down, and risk touching the shins.

Saturday
Shoulders, Calves

Forward facing ISO press x10,8,8,8
Rear facing x15, x15
Cable lateral raise SS with DB single arm lateral raise x12,s on each for 3 sets.  Cables were side, across front, across rear.
Rear flyes 12.5kg x12,12,12RP
Cable X overs x 15, x15
Seated calve raise x15, x15
Standing calve raise 21's x 2 sets

Cardio - Stairmaster 12 minutes.

Really busy but nice weekend out and about with Claire and Hayden.  A charity cycle ride we all did, Easter egg hunts, and a coastal walk yesterday really got us all out in the fresh air and elements  Smiley
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SuperSi
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« Reply #2251 on: April 03, 2018, 04:47:21 PM »

Those deads on the shins could have gone so wrong!  Shocked

Probably best sticking to Trap or Rack for now to avoid much blood!
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2252 on: April 04, 2018, 12:42:52 PM »

Those deads on the shins could have gone so wrong!  Shocked

Probably best sticking to Trap or Rack for now to avoid much blood!

I know! The thought of it is enough to make your hair curl  Lips sealed

Really tough session on Monday.  Tried a few new things, and paying for it with DOMS galore.

Safety bar back squats (first time back squatting in ages) 60 x10, 100x10, 120 x8, x8
Machine Hacks 120kg x12,12,12, 8 into 80kgx12 into 40kg x12
lye on floor for a moment!
Single leg Leg press 80kg x12,12,12
Cable hammer strength bicep curls 17.5kg x10,8,8,8RP
Reverse curls 20kg x12,12,12 RP
SS with
DB hammer curls 15kg x8,8,8
Seated machine plate loaded side laterals x15,15,15

FIN

The safety bar back squats were a first for me.  I watched a great video featuring John Meadows and thought I'd give them a go.  Kind of comfortable and uncomfortable at the same time! Possibly due to not back squatting in an age, preferring fronts, but the bars are fixed meaning the bar was higher on my back than I'd usually go, so sore on the protruding neck bone a bit now.  The hacks after were hard, the 12 relatively heavy (for me) weights for multiple 12 reps were tough.
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2253 on: April 05, 2018, 12:41:48 PM »

Pretty wiped out from Mondays session, but went in for some chest, Tricep and abb work.

Incline DB press 40kg x8,7,6, 35 x8

ISO chest press 60kg x12,12 RP, 50 x12 RP
SS with
Standing cable flyes pin #3 x12,12RP, #2 x15 RP

DB pullovers 35kg x10,10,10

Tricep push downs x12,12,12
SS with
push ups x12,12,12

Tricep press downs pin#14 x12,12,12
Cable crunches pin #14 x30, x25

Pressing was a touch down, as a few weeks ago the 40's flew up.  Some thieving git has picked up my (pretty manky) wrist straps!! so not wearing any may have contributed to that.  I'd had them for ages too, will have to get some new ones.  Luckily Bulk do some!
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2254 on: April 09, 2018, 12:39:31 PM »

Pretty big session on Friday, wiped me out (and the guy who sometimes trains with me - I messaged him later that evening to see if he was still awake!).

SLDL - got back into the groove with these.  Form was good and no lower back discomfort (from form).  110kg x8,8,8,6 done with 3 second pause at the bottom.
Trap bar DL - both decided to do a bi of 5x5 on these. 130, 150, 150, 160, 160.  Again, form good, no issues with weight.
Single arm ISO chest supported high row.  60kg x10,10,8
*Straight arm cable push downs x10,10,10
*SS*
*Cable rows x10,10,10RP
V bar LPD x10,10,10
Prone Ham curls x10,10,10,20
Wide grip straight bar curls 30kg x10,10,10,10
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Toby
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« Reply #2255 on: April 09, 2018, 01:00:43 PM »

Nice work chief. You like the SLDL? I prefer the RDL, kinder on the spine but I guess not so much an issue for you
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2256 on: April 09, 2018, 08:29:20 PM »

Nice work chief. You like the SLDL? I prefer the RDL, kinder on the spine but I guess not so much an issue for you

Thanks Tonto.
TBH Iíve been a bit guilty of interchanging the terms SLDL and RDL. By definition Iíve actually been doing RDLís (or my version of them!) where the weight stand off the floor, hence the long pause at the bottom of the eccentric to maximise the tension. Like you say, safer for the lower back and after an initial dodgy start when I introduced them a year or so back, form is good and no lose back discomfort too. The 110kg for multiple reps / sets keeps me pretty tight, but I wouldnít want to go much heavier.
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2257 on: April 09, 2018, 08:36:00 PM »

Saturday morning was the usual shoulder workout. Started with -
ISO seated shoulder press 4 sets 8-10 reps.
Single DB standing shoulder press 25kg x 8,8
Seated machine lateral raise x15,15,15
Fixed EZ bar single arm upright row 25kg bar x10,10,10
Valve raise seated x 15,25,15
Cable face pulls x12,12,12
Then 12 minutes on the stair master.
Felt pretty wiped out the rest of the weekend. Poor sleep and a few aches and pains suggests a de load is needed. So thatís what I did tonight. Funny once I commit to a de load my body tells me! Everything felt heavy and stuff. Will do the body parts on the associated days Wednesday and Friday and will take Saturday off me thinks.
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2258 on: April 16, 2018, 12:39:54 PM »

So last week was pretty much a de-load.  Sometimes within these sets the fire ignites and I start to push on further than I was supposed to! so need to keep an eye on numbers / volume still.
On Wednesday (with de-load in mind) I thought I'd see where I was on flat bench pressing - the first time doing this exercise in over a year.  I thought if I cap each set to 5 reps and keep RTF in mind I'll see how it goes. After some warm up sets ended up doing 3 x 5 with 100kg that felt pretty easy.  Some git has lifted my wrist straps recently so this felt odd not using them as I would always as a rule. As they went ok, I'm going to do them for 4-5 weeks and see where they take me.  Then I'll follow them up with more volume with things like incline DB pressing etc.

I seem to have some water trapped in my ear, making work and training very annoying!  Tried a few things to try and get rid of it, but still uncomfortable.  I can see myself getting an ear infection (first time ever... Cry)
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Toby
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« Reply #2259 on: April 16, 2018, 01:03:02 PM »

What RTF were you were at on the flat bench mate? Many more in the tank?
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Maveric Matt
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Consistency is the key!


« Reply #2260 on: April 17, 2018, 09:54:43 AM »

What RTF were you were at on the flat bench mate? Many more in the tank?

It's pretty difficult to say really as I haven't done them in such a long time, things like balance and load took a while to adjust.  No wrist straps too didn't help.  The third set was easier than the first, partly down to better neural connection I suppose.  At a guess, I think I could have maybe done 8 on the last set?
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2261 on: April 18, 2018, 12:34:21 PM »

Pretty big first session back on Monday, and feeling it a bit today..

Front squats 100kg x8,8,8
Machine hacks 100x12, 120 x12, narrow stance 100 x15, 110 x15 - brutal...
Smith split squats 50kg x12, x12, 60kg x12
EZ curls 45kg x8,8,8

Reverse curls 20kg x12,12,12
super sets
DB hammer curls 15kg x8,8,6
DB lateral raises 10kg x8,8,8

FIN
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2262 on: April 20, 2018, 09:53:16 AM »

First chest session ticked off on Wednesday -

Flat bench (*blows cobwebs off) 100kg x5,5,5,5,5
Incline DB press 35kg x8,8,32.5 x7
DB flyes 20kg x10,9,8
CGBP on Uni press with hands at 90 degrees x10,10,10,10
Cable push downs with rope x12,12, bar x10,10
DB pull overs 35kg x10,10,10
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2263 on: April 25, 2018, 09:53:10 AM »

Second week of the new routine.  I've had an on going problem with my ear for the past week or so, and training is a bit more difficult due to pressure build up etc. but still getting it done. 

Front squats 100kg x8,8, - 5 minute gap as got chatting to a friend I hadn't seen in a while!.... x 8.    120 x1 - flew up.... 140kg x 1.  Equal PB!
Machine hacks 100x12, 120 x12, narrow stance 100 x15, 100 x15
Smith split squats 50kg x12, x12, 60kg x12
EZ curls 45kg x8,8,8

Reverse curls 20kg x12,12,12
super sets
DB hammer curls 15kg x8,8,6
DB lateral raises 10kg x8,8,8


Decided to go for it on the front squats.  Probably a bit guilty for the long gap between the sets.  I had a spot as I didn't want to waste any more time setting the crash bars, but spotter didn't touch me.  It was quite big jumps from 100-120-140 but I felt confident to do it, which is part of the battle.  Leg DOMS today..
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Toby
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« Reply #2264 on: April 25, 2018, 09:54:46 AM »

Smith splits with rear foot up on a bench?
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