Lapsed_Pacifist Posted February 9, 2015 Report Share Posted February 9, 2015 Thought I might try this... Hopefully will keep me on track, and more motivated this year if I am writing everything down...Started yesterday actually...so I'll post two days initially... In a kind of 'zero space' at the moment while I am deciding what to do next...Diet was crap over xmas...and work snotted my training more often than now... Goals for the next two years...85 - 90kg @ 10% BF...hopefully a more'functional body' Currently 88KG @ 14% BF... Weak points:Pretty much everywhere but especially:ShouldersCalvesArmsHamstring also...and 'width' in the back... Those who read my intro will know my current state 5 exercises / 1 set each body part following a 50/40/30/20/10. Volume based (45s rest between sets) + 2 x 8 - 10 range to claw back a modicum of strength Trying to keep the TUT high with the volumes & short rest...and keeping away from lifting too heavy at my age to spare the joints/tendons... Monday:AM: Chest/Back Supersets Lat Pulldowns SS1 x 50 @ 40Incline Barbell1 x 50 @ 25 T-Bar Rows1 x 40 @ 30 SSIncline Dumbell1 x 40 @ 15 Wide Grip row1 x 30 @ 40 SSDecline Press1 x 30 @ 25 Close Grip pulldown1 x 20 @ 60 SSCable Fly1 x 20 @ 12 Dumbbell Stretch1 x 10 @ 32 Wide Chins2 x 8 @ Bodyweight & Bodyweight +5 PM:Sadly skipped...wrong end of town... Should have been Quads & Hammy's SS Single Leg Hamstring curls1 x 50 @ 15 SSMachine Press1 @ 50 @ 100 SLDL1 x 40 @ 60 SSSquat1 x 40 @ 60 Good Mornings1 x 30 @ 20 SSHack Squat1 x 30 @ 30 Lying Hamstring Curl1 x 20 @ 30 SSLeg extensions1 x 20 @ 40 Smith Machine Front Squat1 x 10 @ 40 SSWalking Lunges (double dip)1 x 10 steps @ 30 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 9, 2015 Author Report Share Posted February 9, 2015 Tuesday: AM: Shoulders/Tris/Bis Shoulders:Military Press behind neck1 x 50 @ 20 Dumbbell Up-rows (close to wide)1 x 40 @ 7 Cable Raises1 x 30 @ 9? (6 + 1/2 plate) Shoulder height reverse cable fly1 x 20 @ 12 Arnold Press3 x 10/8/8 @ 12/15/17 Tris/BisClose Grip Press1 x 50 @ 30 SSBB curls1 x 50 @ 20 Overhead DB press1 x 40 @ 25 SSIncline DB curls1 x 40 @ 7 20 as hammer curls + 20 (full twist - pinky down) Tricep pushdowns1 x 30 @ 40 SSMachine Preacher curls1 x 30 @ 15 Tricep Rope Pushdowns1 x 20 @ 30 SSDB Concentration curls1 x 20 @ 7 (full twist - pinky down) Dips1 x 10 body weight SSEZ-Curl bar curls1 x 10 @ 28? (bar + 10 each side) Dips1 x 8 @ bodyweight + 10 SS1 x EZ-Curls bar curls1 x 8 @ bar + 12 each side Dips1 x 8 @ bodyweight + 15 SSEZ-Curls bar curls1 x 8 @ bar + 15 each side Felt pretty good after that...especially on an empty stomach Trying to cover the whole body off ever two days...6 days training / week... Lunch time effort should be calves & abbs (work willing)Similar principal...but just 3 exercises for calves...2 for abbs Calves:Standing raisesSeated raisesMachine toe press Abbs:floor wipers1 min planks Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 9, 2015 Report Share Posted February 9, 2015 you ever consider reducing the reps and upping the weight ocasionally to mix it up? Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 9, 2015 Author Report Share Posted February 9, 2015 you ever consider reducing the reps and upping the weight ocasionally to mix it up? Hi maccaz - yes indeed... I'll be moving onto a strength program soon (early March)...then followed by mass... This is just my interim while I decide what next... I was previously doing more of a mix...and the current program I've added in the two x 8 sets on each body part (in the contracted muscle position) to try and keep in the standard hypertrophy range... Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 9, 2015 Report Share Posted February 9, 2015 you ever consider reducing the reps and upping the weight ocasionally to mix it up? Hi maccaz - yes indeed... I'll be moving onto a strength program soon (early March)...then followed by mass... This is just my interim while I decide what next... I was previously doing more of a mix...and the current program I've added in the two x 8 sets on each body part (in the contracted muscle position) to try and keep in the standard hypertrophy range... cooli reckon mix it up and find what works for you rather than following a set "hypertrophy range" as everyone is different and x reps/sets may be better for you than y rep/sets that works well for someone else good work on logging anyway, you will be glad you did later on Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 10, 2015 Author Report Share Posted February 10, 2015 you ever consider reducing the reps and upping the weight ocasionally to mix it up? Hi maccaz - yes indeed... I'll be moving onto a strength program soon (early March)...then followed by mass... This is just my interim while I decide what next... I was previously doing more of a mix...and the current program I've added in the two x 8 sets on each body part (in the contracted muscle position) to try and keep in the standard hypertrophy range... cooli reckon mix it up and find what works for you rather than following a set "hypertrophy range" as everyone is different and x reps/sets may be better for you than y rep/sets that works well for someone else good work on logging anyway, you will be glad you did later on cheers maccaz...appreciate the feedback Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted February 10, 2015 Report Share Posted February 10, 2015 Those goals look pretty solid, LP. I look forward to seeing you achieve them. Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 11, 2015 Author Report Share Posted February 11, 2015 Those goals look pretty solid, LP. I look forward to seeing you achieve them. Thanks Pseudonym Forgot to post yesterday's PM session: Calves:Seated calf raise50/40/30/20/10/8/8 @ 10/20/30/40/50/55/60last 8 @ 60 in surprisingly good form. Did not need to use my hands to lift back into the rest. Machine Toe Press50/40/30/20/10/8/8 @ 90/100/120/140/150/155/160 - last 8 x 160 very wobbly... Abbs:3 x 20 floor wipers (10 each side)3 x 1min planks (30s rest) Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 11, 2015 Author Report Share Posted February 11, 2015 Wednesday AM: Triceps snotted today...feel like knotted steel cables under my skin (albeit little ones)Saw some veins in my left bicep today - those have been gone since 2007 (something to do with being irritated by chemo drugs my oncologist tells me) Chest & Back SS again: AM: Chest/Back Supersets Lat Pulldowns SS1 x 50 @ 50 - upIncline Barbell1 x 50 @ 30 - up - really felt in the triceps. Perhaps going too wide? did a 6/4 rest pause T-Bar Rows1 x 40 @ 30 SSIncline Dumbell1 x 40 @ 12 - down...triceps were still smashed... Wide Grip row1 x 30 @ 50 SS - upDecline Press1 x 30 @ 30 - up performed with a closer grip this time. Always struggle with mid-line chest Close Grip pulldown1 x 20 @ 60 SSCable Fly1 x 20 @ 15 - up Dumbbell pullovers1 x 10 @ 35 - up (felt I could have done more) Wide Chins2 x 8 @ Bodyweight + 5 & Bodyweight +7 - was knackered...broke this into 2 sets of 4 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 12, 2015 Author Report Share Posted February 12, 2015 Thursday AM: Shoulders/Tris/Bis Shoulders:Military Press behind neck1 x 50 @ 25 - up. last 10 tough...did as 3/3/4 without putting the bar down... Dumbbell Up-rows (close to wide)1 x 40 @ 10 - up last 10 again tough...did as a 3/3/4...again without putting the dumbbell down Cable Raises1 x 30 @ 12 - up Last 20 as 3/3/4 + 3/3/4. Better form...less twist... Reverse pec-dec flys - changed over so not a single arm exercise1 x 20 @ 30 (up over all) EZ-Bar front raise1 x 10 @ 20 Arnold Press x 8/8 @ 17/20 - last two reps tough...was a bit shaky...but kept form... Tris/BisClose Grip Press1 x 50 @ 35 SS - up...changed grip @ 40...little wider to bring arms more in line with shouldersBB curls1 x 50 @ 22.5 - up...but not as much as I would like... Lying skull crushes (switched over as not as far to drop if I hit failure)1 x 40 @ 30 SSIncline DB curls1 x 40 @ 10 - up 20 as hammer curls + 20 (full twist - pinky down)tough...last 10 as 3/3/4 Tricep pushdowns1 x 30 @ 50 SS - up. Felt I could have gone heavierMachine Preacher curls1 x 30 @ 15 - no change Tricep Rope Pushdowns1 x 20 @ 40 SS - up...happy and better form...DB Concentration curls1 x 20 @ 10 - up tough...last 10 again as 3/3/4 Dips1 x 10 body weight SSEZ-Curl bar curls1 x 10 @ bar + 12 each side Dips1 x 8 @ bodyweight + 15 SS - up...form better...1 up 6 down1EZ-Curls bar curls1 x 8 @ bar + 15 each side - up good form...no swinging Dips1 x 8 @ bodyweight + 20 SS - up Smooth...1/3EZ-Curls bar curls1 x 8 @ bar + 17 each side - up...lost form on the last two...had to lean back - not good... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 12, 2015 Author Report Share Posted February 12, 2015 Thursday PM: Quads/HamstringsSingle Leg Hamstring curls1 x 50 @ 15 SSMachine Press1 @ 50 @ 100 SLDL1 x 40 @ 30/40/50/60 SSSquat1 x 40 @ 30/40/50/60Was pretty FUBAR at this point...the spirit was willing...but the flesh was soft and pulpyThat's why broken up this way...continuous through the range and between exercises Good Mornings1 x 30 @ 20 SSHack Squat1 x 40 @ 30 Lying Hamstring Curl1 x 20 @ 40 SSLeg extensions1 x 20 @ 40 Smith Machine Front Squat1 x 10 @ 40 SSWalking Lunges (double dip)1 x 10 steps @ 30 What I've learnt so far...struggle to complete generally due to work commitments...unless I train 0530 for the AM session...again...the spirit is will...but the flesh is soft and pulpy...Just don't seem to have the energy levels or the amount of sleep needed... I'm thinking of splitting this out into a 3 day split as opposed to a 2 day split...but my body a bit of a chance to recover more... But the progress in just 4 days...surprisingly good...looking 'tighter'...at least in my eyes Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 13, 2015 Author Report Share Posted February 13, 2015 Friday:AM: Chest/Back Supersets Lat Pulldowns SS1 x 50 @ 50 - upIncline Barbell1 x 50 @ 27.5 - up T-Bar Rows1 x 40 @ 40 SS - up... 30/3/3/4 - was a tough lift...Incline Dumbell1 x 40 @ 15 Wide Grip row1 x 30 @ 50 SS - up. felt I could go heavierDecline Press1 x 30 @ 30 - up. close grip...felt I could do more Close Grip pulldown1 x 20 @ 80 SS - big jump...got to 18 & had to pause...Cable Fly1 x 20 @ 18 - up low to high for mid-upper chest Dumbbell Stretch1 x 10 @ 35 - easy...could do a lot more... Wide Chins2 x 8 @ Bodyweight & Bodyweight +5 - struggled with the body weight+5. Did the first for and felt some discomfort in my right shoulder. I think maybe I am 'over-extending' at the bottom of the moment. Will have to watch that. I'm not sure if its a pre-injury...or just because most other lifts were up and I was more depleted energy/focus wise. Whole workout too 46 mins...should have been less...but felt more tired after an increase on some of the exercises... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 16, 2015 Author Report Share Posted February 16, 2015 16-2-15AM: Chest/Back SupersetsDecided to keep the weights pretty much the same as last chest/back workout...build gradually this week... Lat Pulldowns SS1 x 50 @ 50 - upIncline Barbell1 x 50 @ 27.5 - up T-Bar Rows1 x 40 @ 40 SS - up... still touch...did as 35/5Incline Dumbell1 x 40 @ 15 n/c Wide Grip row1 x 30 @ 50 SS - up.n/cDecline Press1 x 30 @ 30 - up. close grip n/c Close Grip pulldown1 x 20 @ 80 SS - big jump...pause at 19 (one better).Cable Fly1 x 20 @ 18 - up low to high for mid-upper chest n/c Dumbbell Stretch1 x 10 @ 37...up...could more.. Wide Chins2 x 8 @ Bodyweight . Right shoulder socket still a little uncomfortable at a 'full hang'Decide to drop the extra weight and focus on form...not 'lock out' at the bottom keeping the tension on the muscle...First 8 good...second I broke into 4/2/2 but varied the grip. Wide...narrow...close grip Good workout...37 mins...so rest periods were shorter... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 20, 2015 Author Report Share Posted February 20, 2015 19-2 Shoulder / ArmsSwitched to more of a combi program. Doing a volume exercise at the beginning of a muscle group to pre-fatigue the muscle & finishing with another volume exercise Trying to keep the form while doing either 1/1/3 or 1/1/6 in terms of cadence Standing Military Press - 3 setsBar 30/20/15 (45s rest between sets on 30/20/15 volumes) Arnold press - 2 sets10 @ 20 - 1/1/38 @ 22 - 1/1/3 DB Up-rows - 30s rest4 x 10 @ 12/12/12/15 - 1/1/3 DB lat raise - 2 sets10/8 @ 10/12 - 1/1/3 Pec Dec Reverse Flys30/20/15 @ 36 Arms:CG BP30/20/15 @ 30 - 1/1/3CG BP2 x 10/8 @ 60/70 - 1/1/3 Skull Crushers2 x 10/8 @ 30/40 Tricep Press Downs30/20/15 @ 50 - 1/1/3 EZ-Curl Bar30/20/15 @ bar - 1/1/32 x 10/8 @ 15/17 - 1/1/3 Incline BB Curl2 x 10/8 @ 15/17 - 1/1/3 Concerntration Curls30/20/15 @ 7 - 1/1/3 Just not getting any significant peaking/gains on biceps Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 20, 2015 Author Report Share Posted February 20, 2015 10-2 Chest & Back SS Lat pull downs:30/20/15 @ 50 - 1/1/3 ssIncline BB Press30/20/15 @ 30 - 1/1/3 Chins2 x 10/8 @ BW/BW+5 SS - 1/1/3Incline BB Press2 x 10/8 @ 60/70 - 1/1/3 T-Bar Rows4 x 10 @ 30/40/50/60 - 1/1/3 ssIncline DB Press4 x 10 @ 15/17/20/22 - 1/1/3 BB Rows2 x 10/8 @ 50/60 - 1/1/3 ssCG Decline BB Press2 x 10/8 @ 50/60 - 1/1/3 CG Pull Downs30/20/15 @ 50 - 1/1/3 ssLow/High Cable Flyes30/20/16 @ 6 - 1/1/3 ( wus weight...but wanted to reduce strain on the shoulder) DB Pullovers1 x 10 @ 40 Good workout...shoulder felt much more stable/settled when doing chins earlier in the routine Going to switch to a 5 x 5 strength program from next week...Incline BB Press/Squat/Deadlift/Military Press (coz my shoulders are kitten weak) + a few ancillaries.... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 22, 2015 Author Report Share Posted February 22, 2015 23/02Started strength training today...5x5 routine... Chest:Incline BB20 @ bar10 @ 5010 @ 605 x 5 @ 70 Incline DB4 x 10 @ 15/17/20/22 Cabble Flys - low high30/20/15 @ 6 BicepsEZ-Curl Bar20 @ bar10 @ 1010 @ 125 x 5 @ 15 Incline BB curl4 x 10 @ 10/12/15/17 (rest-pause on 17 @ 8 reps to get the other 2 reps) Seated concentration curls (full twist)30/20/15 @ 4 - was not feeling strong at this point... 4 x 10 & 30/20/15 performed @ 30s & 45s rest respectively...All exercises done with a 1/1/3-6 cadence (not many I could get 6s negative for) I was taking Amino's & creatine as my intra-workout drink (switched from water) Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 23, 2015 Author Report Share Posted February 23, 2015 24/2/15 Hamstrings & calves SLDL - almost sumo style 20 @ bar10 @ 608 @ 805 x 5 @ 100 Lying Hamstring curls4 x 10 @ 50 Single Leg Standing Hamstring curl30/20/15 @ 9 - buggered again...had to do the last 2 sets of 15 as 3/3/3/3/3 CalvesSeated Raise20 @ 3010 @ 505 x 5 @ 65 Standing Raises4 x 10 @ 40 Seated Toe Press30/20/15 @ 120 Knackered...lower back a little tight...haven't been doing any form of DL in a while... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 26, 2015 Author Report Share Posted February 26, 2015 25-2 Off _thanks work) 26-2 Back Lat Pulldown1 x 20 @ 501 x 10 @ 70 Chins - body weight1x 10 Chins body weight + 55 x 5 T-Bar rows4 x 10 @ 40 Wide Rows30/20/15 @ 50 TricepsCG Bench Press1 x 20 @ 401 x 10 @ 601 x 8 @ 705 x 5 @ 80 Skull Crushers4 x 10 @ 30 (ez-curl + 10 ?) Tricep Pressdowns30/20/15 @ 50 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted February 26, 2015 Author Report Share Posted February 26, 2015 27-2 ShouldersStanding Military Press1 x 20 @ 201 x 10 @ 251 x 8 @ 305 x 5 @ 40 DB Up rows (close to wide)4 x 10 @ 12 DB Seated laterals30/20/15 @ 4 - buggered CalvesSeated toe Press1 x 20 @ 1201 x 10 @ 1401 x 8 @ 1605 x 5 @ 170 Seated Raise4 x 10 @ 40 Standing Raise30/20/15 @ 40 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 2, 2015 Author Report Share Posted March 2, 2015 2-3 Decided to switch back to two muscle groups / session...felt vaguely...unsatisfied Chest & Back SS Lat Pull downs1 x 20 @ 50 ss1 x 10 @ 80 BB Incline 1 x 20 @ 301 x 10 @ 50 Chins 1 x 10 @ 8 @ BW ss4 x 5 @ BW + 5 1 x 5 @ bw + 7.5BB Incline1 x 8 @ 604 x 5 @ 70 + 1 x 5 @ 75 T-Bar Rows4 x 10 @ 40 ssIncline db press4 x 10 @ 20 Wide Grip seated rows30/20/15 @ 50 ssLow - High Cable flys30/20/15 @ 6 DB pullovers3 x 10 @ 40 Felt good after... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 6, 2015 Author Report Share Posted March 6, 2015 4-3 OFF 5-2Quads/Hamstring SS SLDL20/10/8/5x5 @ bar/60/80/100 ssSquats20/10/8/5x5 @ bar/60/80/100 Single leg Standing Hamstring Curls4 x 10 @ 24 ssSeated Leg Press4 x 10 @ 160 @ 320 Lying Hamstring Curls30/20/15 @ 50 ssLeg Extensions30/20/15 @ 40 knackered...but no sore back from SLDL Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 8, 2015 Author Report Share Posted March 8, 2015 9-3 Back & Chest SS Lat Pull Downs 1 x 20 @ 60 ssBB Incline1 x 20 @ 20 Chins ss10/8/5x5 @ BW/BW+5/BW+10 22BB Incline10/8/5x5 @ 50/60/75 T-Bar Rows4 x 10 @ 45 ssDB Incline4 x 10 @ 22 Wide Rows30/20/15 @ 60 ssCable Flys (low -> high)30/20/15 @ 6 DB pull overs2 x 10 @ 37 Totally buggered & Sweating like I had been in a sauna... All weights up - except cable flys & DB pullovers Interestingly enough...my bw has gone up...91kg now... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 11, 2015 Author Report Share Posted March 11, 2015 11-3 OFF 12-3 Hamstrings/QuadsSLDL20/10/8/5x5 @ bar/60/90/110 ssSquat20/10/8/5x5 @ bar/60/90/110 Totally exhausted...and back a little tight...and running out of time... Lying Hamstring Curl5 x 10 @ 50 ssLeg extensions5 x 10 @ 40 I think next week...I'm going to switch around again...Alternate days...e.g.Hamstrings5 x 5Squats 4 x 10 volumes&Squats 5 x 5SLDL4 x 10 volumes Combining two big muscle groups like that takes it out of me - coz I'm a wus Hoping to have a bit more energy...and hopefully better form resulting in less injury... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 17, 2015 Author Report Share Posted March 17, 2015 16-3 OFF 17-3Trying a 3 day split twice a week (6 on - one off this week)Already missed Monday - off sick... Back - Strength Chest - Volume Lat pulldowns1 x 20 @ 70Chins1 x 10/8 @ BF & BW + 55 x 5 @ BW + 10Not good...didn't eat enough...low energy...still feeling a little off... Incline bb press1 x 20 @ bar30/20/15 @ 40 Incline db press4 x 10 @ 20 - rest/pause @ 8 on the last set - fubar Cable flys30/20/15 @ 6 Not a good session...lower back still tight from last week SLDL...lacking energy and focus...Dropped 3kg in the last three days...might take it easy for a few weeks...Switch to a maintenance plan for two weeks... 1 x 20 on each exercise - 3 exercises / muscle... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 19, 2015 Author Report Share Posted March 19, 2015 16-3 OFF 17-3 Chest & Back Latt Pulldown1 x 20 @ 70Incline BB1 x 20 @ 40T-Bar Rows1 x 20 @ 30Incline DB1 x 20 @ 20Wide rows - seated1 x 20 @ 60Cable Flys low --> High1 x 20 @ 12 Abbs1 x 20 swiss ball crunches Good workout...felt refreshed...Lower back still very tight...so going easy really helped...Focused on form...1 up 6 down... Quote Link to comment Share on other sites More sharing options...
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