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Author Topic: Pain & Precision  (Read 328377 times)
Maveric Matt
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Consistency is the key!


« Reply #2235 on: March 13, 2018, 01:57:39 PM »

First committed session to legs now I'm happy with the cut / injury progress.

Monday
Machine Hacks - building up in weight to 120kg x12,12,12
Leg press x12,12,12
Single leg leg press x12, x12, x12
Wide grip straight bar curls 30kg x10,10,10
DB hammer curls 17.5 x8,8,8
Cable curls dead stops x12,12,12
DB laterals 10kg x10,8,8
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SuperSi
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« Reply #2236 on: March 13, 2018, 06:11:59 PM »

Good to see you can get back in the mix with legs. Nobody needs atrophy!  Grin
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2237 on: March 15, 2018, 10:58:09 AM »

Good to see you can get back in the mix with legs. Nobody needs atrophy!  Grin

Damn straight brother!   The horrific DOMS were bitter sweet !

I forgot to log it, but last Friday's session was good too.  A long one with lots done.  Saw a return to SLDL - although strength needs building up again as I'm about 10-15kg off from before, and Trap bar DL's felt good.  Pretty wiped out as a result of it, as I did my usual dedicated shoulder session Saturday morning.  I'm looking and feeling pretty solid at the moment which is encouraging as I've had a couple compliments down the gym too.

I'm back!
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2238 on: March 19, 2018, 01:50:30 PM »

A couple of sessions - both solo

Wednesday 14th - chest + tri
Incline DB press 37.5 x8,8, 40kg x6, x6
ISO incline press - super sets with standing cable fly's x 3 sets of 12-15 reps
Tricep cable push downs x12,12,12
OH cable tri ext with rope x12,12,12
DB pullovers 35kg x10,10,10
Cable crunches x30, 30


Friday 16th - back, bicep, hams
Chins weighted wih 10kg plate - 3 second pause at top, full extension x5,5,5,5,5
SLDL 100kg x8,8,8RP
Trap bar DL 130kg x8,8,8
V bar cable pull down x10,10 - reversed, x10,10
Ham curl lots of sets of 10 reps
EZ bar curls 45kg x8,8,8
DB rows 40kg x10,10,10RP

Saturday 17th - shoulders + calves
Uni press seated shoulder press x 8,8,8,8
Seated lateral raise machine x15,15,15
Single arm upright row 25kg EZ bar x10,10,10
Angled bench singe DB lateral raise x12,12,12 Super sets with...
...Cable lateral raise x12,12,12
Cable X overs x15,15,15
Spin bike for 12 minutes
FIN

I then took my green laneing motorbike out for a quick hours worth - not the best idea straight after shoulders! Went on a track that got muddier and slipperier by the minute with the end having a puddle that came half way up the wheels, and coming back down again was a nightmare where I got stuck twice and dropped it once making those three occasions left me totally bo###xed! Then a quick shower before going ring shopping with the mrs..

Yesterday I visited my folks, and dug out our old sledge (fastest sledge in Fremington - proven) for Hayden to have a go on.  Needed a bit of restoring that I did ASAP before hitting the slopes.  As the snow was deep but not that compacted made it hard work, so dragging that thing plus him on it left me totally spent.  Still, nice bit of snow and experience for him.
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Toby
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« Reply #2239 on: March 19, 2018, 02:13:44 PM »

Nice sessions. I debate db pullovers being chest or back exercise. I know the chest is worked but I do feel more so on lats and serratus with a nice stretch out of the lats. We have one of those pullover machines at our place, not that I use it, would give me a big strongman-esq barrel look right?
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Maveric Matt
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Consistency is the key!


« Reply #2240 on: March 20, 2018, 10:50:52 AM »

Nice sessions. I debate db pullovers being chest or back exercise. I know the chest is worked but I do feel more so on lats and serratus with a nice stretch out of the lats. We have one of those pullover machines at our place, not that I use it, would give me a big strongman-esq barrel look right?

Oh absolutely - guaranteed! I'm not sure what the actual ribcage mobility would be, but it certainly gives a good stretch.  I know what you mean though, certainly hits the lats too.  I really feel them on the long head of the tricep nearer the end of the sets, so bit of a bonus there and why I put them together with chest.
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thebull
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« Reply #2241 on: March 20, 2018, 06:09:28 PM »

Blogs looking good mate. Always pop in for a check. You looked insane last year!
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Maveric Matt
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Consistency is the key!


« Reply #2242 on: March 21, 2018, 01:44:31 PM »

Blogs looking good mate. Always pop in for a check. You looked insane last year!

Nice to see you popping in, buddy! Thanks mate.  I thought you'd like seeing my progress pics  Smiley

A bit of a lung buster Monday night, Quads + Biceps (+shoulders).  I was still a bit sore from the previous week and the weekends efforts, so not sure if I've got compacted DOMS from that too.

Machine Hack - 120kg x12,12,12,12
Front squats - 100kg x8, x8
Single leg Leg press - 80kg x12,12,12
Seated cable hammer strength curls 17.5kg x8,8,15kg x8,8

*EZ bar reverse curls 20kg x12,12,10
*super setted*
*DB hammer curls 15kg x8,8,8
DB lateral raise 10kg x8,8,8

I seem to have found a groove on the machine Hacks.  Foot position has been altered a touch, along with rep tempo that is really frying my quads.  The four sets of 12 reps is pretty tough, so the front squats straight after was 'orrible!  I went from 60kg to 100kg on them that was a bit of a shock and in hindsight should have been a smaller increment. 

Chest + tri's tonight...
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thebull
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« Reply #2243 on: March 22, 2018, 09:50:01 AM »

Always mate!

Do you do underhook or crosses arms for front squats?
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Maveric Matt
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Consistency is the key!


« Reply #2244 on: March 22, 2018, 10:49:53 AM »

Always mate!

Do you do underhook or crosses arms for front squats?

I have to cross arms.  As a whole, my flexibility isn't too bad, but I've discovered after trying a hook grip that my wrists are shocking!  The grip is the annoying part of fronts, as I like the movement and got a pretty decent PB on them last year.
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Toby
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« Reply #2245 on: March 23, 2018, 05:23:12 PM »

I like the fronts but I just cannot get the grip right. I have tried and tried and failed and not prepared to carry on. I may look into it again when I have help though. Your numbers have been huge on this
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Maveric Matt
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Consistency is the key!


« Reply #2246 on: March 26, 2018, 12:50:49 PM »

They can be a pain, but once I'm in my 'groove' feel ok. Form does soon break down again once you're out of said groove mind!
Thanks  Smiley


Mega busy weekend, lots to do around the house and trying to sort out a back up system for our home PC as around Christmas time it got corrupted and lost everything  Cry Cry
Got a mate round to help set up and configure what I've bought, and transfer some of his music etc but takes a while - still on the case.

Friday 23/3/18
Trap bar DL 130kg x10, 150 x8,8,8
Weighted chins with 3 second pause at top - 10kg x5,5,5,5,5
V bar LPD x10,8,8,8
Cable straight arm pull downs x10,10,10
Ham curls x10,10,10,10
Hammer cable curl x10,8,8,8
Straight bar wide grip curls 30kg x10,10,10,10

The plan was to train shoulders Saturday am as normal, but Claire was busy in the morning and the gym was closed due to a seminar between 10-4.  I then planned to go around 4:30 but the traffic in town was mental, that developed into lockdown due to someone threatening to jump off the long bridge! So wasn't going to sit in the chaos just to get to the gym before the sports massage I had booked at 6:15..

I did loads of jobs around the house yesterday instead that was quite physical to make up for it, and hopefully this week will be back to normal.
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2247 on: March 28, 2018, 12:41:07 PM »

Monday 26th March
Quads, Biceps (shoulders)
Due to the jumper on Saturday I decided to do a little less bicep work and do two exercises for shoulders.  It was going to be three, but ran out of time (the guy who I was training with that day is a bit slow on some things!).

Machine hacks (4x12) 140kgx12, 150 x12, 150 x12, 140 x12
Leg press - lots of build up sets to 220kg x12,12,12,12
Then single leg work 80kg x 12,12,12
Hammer strength cable curls 17.5 x10,9,8+2
Single am cable curl on preacher bench pin #3 x10,10,10
Seated Arnold press (shoulders) 22.5kg x10,9, 20kg x10
DB lateral raises 10kg x8,8,8

The leg pressing took quite a while to get through time wise, but was pretty tough work.  The hacks were pretty brutal and a new weight.
Had a routine chiropractor appointment last night, and he commented on me being very tight and needing some work and said he could see I've been working hard.  One of the areas a little 'out' was linked to sleeping issues which coincidentally was true with me! A few things on my mind, usual work stuff blah blah.  Hopefully this will all kick start some better conditions.
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Toby
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« Reply #2248 on: March 28, 2018, 01:00:15 PM »

Nice session. I can imagine your leg pressing and hacks were hard work. Your written numbers do not do justice to how hard you make these exercises with a brutal pause
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Maveric Matt
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Posts: 4357


Consistency is the key!


« Reply #2249 on: March 29, 2018, 09:48:43 AM »

Cheers mate, exactly that.  The guy who occasionally trains with me is being slaughtered! and keeps saying it's like 'starting again'.
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