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Author Topic: Odds and sods  (Read 16395 times)
SCOTTGALTON
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« Reply #45 on: February 14, 2015, 06:52:25 PM »

Sorry to hear about the shoulder mate. Glad the little one is doing well
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Rich mc
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« Reply #46 on: February 14, 2015, 07:50:33 PM »

Thanks Scott, just one of them things, couple of wks and am sure it will be ok Smiley
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Rich mc
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« Reply #47 on: February 17, 2015, 01:39:34 PM »

Back to the gym last nite for a leg workout .
It's light wk this wk so was aiming for 12reps on first sets.
Started with squat
125kg 11
125kg 9
100kg super deep with pause at bottom 8

45 degree leg press super seted with squat
250kg 9 drop 60kg 10
250kg 6 drop 60kg 8

45 degree leg press drop
240kg 6 200kg 4 150kg 8 100kg ?

Finished on some ham work
Just 3 sets of stiff leg deads
60kg 10
60kg 8
60kg 6

Good workout and legs feel battered this morning
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Rich mc
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« Reply #48 on: February 17, 2015, 11:21:57 PM »

Chest and tris tonite.
Been a bit of a bench press comp down are gym body weight +10% I did my vid tonite.

Flat bench
90kg 24

http://youtu.be/fmwbFX0ZuoI

100kg with pause 8

Db incline
50kg 10
50kg 6

Incline db flys + press + pec dec machine
30kg 8 press 4 pec dec stack 8
30kg 6 press 2 pec dec stack 6

Tris
Overhead db
47kg 12
47kg 9

Standing stright bar cable press
Stack + 20kg 12
Stack + 20kg 10

Rope press
Plate 10 for 10
Plate 10 for 8

Chest felt cooked after the 90kg haha
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Rich mc
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« Reply #49 on: February 19, 2015, 12:36:28 PM »

Got some real good soreness this wk so ready for my rest day today.
My daughters first birthday so nice family day together.
Trained back bis last nite and still are making progress with strength.

Started with lat pulldowns
Stack +10kg 12
Stack +10kg 10

Close grip overhand
Stack +10kg 10
Stack+10kg 8

Db rows
60kg 16
60kg 12

Standing wide grip cable pullins + chins
Stack+15kg 12 chins 5
Stack+15kg 10 chins 3

Bis
Db curls
32kg 9
30kg 8

Ez preacher
47.5kg 9
45kg 8

Cable curls
Just dropped down the stack x2

Normally don't feel much in bis in forms of soreness but think the cable curl drop is really hitting them.
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Rich mc
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« Reply #50 on: February 23, 2015, 05:16:42 PM »

Had a easy shoulder workout yesterday, still have to go carefull on fooked shoulder.

Db press
35kg 20 that was it for pressing as this seems to be the worst afender.

Seat side db
6kg lots
6kg lots
6kg lots

Rear db
20kg 15
20kg 12

Front single db
26kg 12
26kg 10
26kg 8

Shrugs
180kg 10
200kg 10
220kg 10
240kg 10
260kg 6

Another wk complete
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Rich mc
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« Reply #51 on: February 24, 2015, 01:37:02 PM »

Legs are battering from last nite.

Squats
135kg 8
135kg 6

Leg press
260kg 8
260kg 6

Leg press + squat + sis squat
200kg 12 -60kg 15 -20kg 10
200kg 10 -60kg 10 -20kg 10

Calfs
Toe press dropped with body weight standing press
250kg 45 me 45
250kg 35 me 30
250kg 30 me 25

Then did some ham curls.
Was a good one last nite, had been feeling half dead at work most the day but once I was in the gym and warmed up felt ok.
Think I have got about 5-6 wks left of this training style and then I am going to change a few things.
Feel free to comment
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Maveric Matt
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« Reply #52 on: February 24, 2015, 01:51:46 PM »

was that 35k for 20 straight reps mate? Thats pretty good going if so!
Is that current style of training more volume than normal? That seems to be the way i have been going lately.  For Hypertrophy it makes sense - just tiring! Tricky with young kids aye  Undecided
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Rich mc
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« Reply #53 on: February 24, 2015, 02:09:42 PM »

Hi mate, yeah 20reps 35kg dbs.
Felt ok think shoulders is one of my stronger body parts.
At the min I'm doing a 3wk split so first wk I aim for a rep range of 12
Second wk 8-9 and third wk 4-5
Only on my main lifts bench, squat etc
Been keeping chest and shoulder pressing light as front delt is still bit sore.

So far it's not been a problem getting to gym with little one, mainly cos my wife is brill and looks after me and maisy :-)
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Rich mc
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« Reply #54 on: February 25, 2015, 10:12:56 AM »

Had a good chest/tri work out last nite, started with incline db press as I have been doing flat bar for ages.

Incline db press
55kg 10
55kg 6

Flat bench with 2 second pause on chest
110kg 7
100kg 8

Incline db flys + db press + press ups
32kg 8 +32kg 4 +me 10
32kg 7 +32kg 3 +me 8

Tris

Over head standing db press
50kg 10
50kg 6

Standing cable press
Stack+20kg 10
Stack+20kg 8

Standing cable rope
Plate 10- 20
Plate 10- 18

Rest day today
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Rich mc
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« Reply #55 on: February 28, 2015, 10:16:34 PM »

Had a good back work out again other day.
Weights reps on all moves going up.
Got shoulders left to do tomorrow then that's another wk complete.
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Rich mc
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« Reply #56 on: March 04, 2015, 07:00:59 PM »

Heavy low rep stuff this wk.
Monday
Did legs, was feeling shit and dident think I would hit my numbers.
Squat
160kg 2
160kg 1

Leg press + bench squats
270kg 5 +60kg 15
270kg 3 +60kg 12

Thigh extension + bench squat
Stack 25 + 60kg 10
Stack 20 + 60kg 8

Also did some shoulder work but just light high rep stuff.

Tuesday
Chest really good one felt strong and up for it.
Started with incline db press
57kg 10
57kg 6

Flat bench 2second pause on chest
120kg 5
130kg 3 no pause on this set

Db flys + db press + pec dec
30kg 12 press 6 pec dec 10
30kg 10 press 4 pec dec 8

Tri
Over head standing db
55kg 6
50kg 6

Standing cable press
Stack+20kg 12
Stack+20kg 10

Cable rope
Plate 10= 23
Plate 10= 15
Done

Got back/bi tomorrow hoping to have another good one :-)
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Rich mc
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« Reply #57 on: August 04, 2018, 08:25:13 AM »

Hi guys not posted in like 3 years but thought I would pop in to say hi Smiley
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Toby
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« Reply #58 on: August 04, 2018, 09:41:40 AM »

Too busy faffing around with the car fleet  Wink

Good to see you pop in bud
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Rich mc
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« Reply #59 on: August 04, 2018, 12:23:36 PM »

I no mate the car thing is a little bit out of control haha
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