I Declare War Posted September 28, 2016 Report Share Posted September 28, 2016 Ouch, that's quite a scar! Quote Link to comment Share on other sites More sharing options...
gazza Posted September 30, 2016 Author Report Share Posted September 30, 2016 Had a day off after back due to work being full on, did this after having a sleep yesterday. chest and abs bench (smith machine) 60x15 70x10 80x8 85x8 75xamrap incline flyes 20x10 22x10 22x10 seated flye machine 145x10 160x10 160x8 failed going for 9 one arm swiss ball d/b press 22x10 24x10 24x9 failed going for 10 crunches x20, x20,x20 super set with leg raise x15, x12, x9 Quote Link to comment Share on other sites More sharing options...
gazza Posted October 1, 2016 Author Report Share Posted October 1, 2016 Legs earlier on was this squats 100x15 130x8 140x8 145x6 head wasn't in it form was rough but an east6 all the same. walking d/b lunge 20x10 22x10 24x10 seated single leg curl 70x10 85x10 85x10 seated calf raise 70x12 90x12 90x12 single leg press 80x10x3 stiff leg deads 50x10 60x10 60x10 haven't done these in years, took it easy and tried to really feel the stretch etc. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 2, 2016 Author Report Share Posted October 2, 2016 Another session done and dusted. Delts, Tris and Bis seated press machine 50x15x2 80x8x3 superman press 6x10x3 side lateral raise 14x10x2 14-12-10 amrap (28 reps) rear delt machine 100x10 115x10 130x10 dips 3x15 with bodyweight seated tricep extension 32x10x2 34x10 single arm pushdowns 40x10 50x10 50x8 right arm failed here so only did 8 on the left as well. standing d/b curl 14x12 18x8 20x8 d/b preachers 12x10 14x10 14x9 failed on the right arm going for 10. good session, now it's time for 2 days off! eLm0 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted October 5, 2016 Author Report Share Posted October 5, 2016 Tonight was back...... deads 120x15 nice and easy but lower back and hammys pumped up really quick. 140x8 160x8 pretty comfortable 170x6 flew up and smashed the reps easy. Wasn't in mood for deads tonight, even contemplated dropping them. Glad I didn't. d/b row 40x10 42x10 46x10 w/g pulldowns 120x12 easy as. 140x8 160x8 x2 cable row 180x8x3 AWESOME workout, rooted now! Have hit 89kg, this is a 3kg gain in the last month. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 6, 2016 Author Report Share Posted October 6, 2016 last night was chest and abs. bench (in smith machine) 60x15 70x10 80x8 90x6 75xAMRAP incline flyes 22x10x2 24x10 seated flye machine 145x10 160x10 175x8 single arm d/b bench on swiis ball 24x10x2 26x8 decline crunch 1x20 bodyweight 2x12 with 10kg held straight up lying leg raise 3x12 Workout felt good, weights are slowly moving up and where the weight hasn't increased the reps are getting easier and increasing. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 8, 2016 Author Report Share Posted October 8, 2016 last night was legs. squats 100x15 140x8 140x8 150x6 walking d/b lunge 22z10 24x10 24x10 seated single leg curl 85x10 85x10 90x9 seated calf raise 90x12x3 single leg press 80x10 90x10 100x10 stiff leg deads 60x12x3 Monarchking 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted October 8, 2016 Author Report Share Posted October 8, 2016 today...... delts, tris and bis seated machine press 50x12x2 80x8 80x8 85x8 superman press 6x10 6x10 7x10 side lateral raise 14x10 14x10 drop set, amrap 14-12-10 died on 30 reps rear delt machine 115x10 130x10 130x9 lost it going for 10 bodyweight dips 3x15 reps seated d/b extension 32x10 34x10 36x10 single arm pushdowns 50x10 50x10 50x8 right arm failed here so kept it to 8 for my left arm as well standing d/b curl 16x12 20x8 20x8 single arm d/b preacher 14x10x3 Well, progress is being made. Getting stronger and body shape/composition is changing. still working to the limits of my right arm on a few things but the gap is slowly closing,although I doubt it will ever be on a par. Had a play with the tape measure the other day and there is a 2 inch difference in my arms, due to the chunk that was taken out of the side. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 11, 2016 Author Report Share Posted October 11, 2016 Due to the way the roster has fallen and the wifeys work commitments today was another rest day, that makes 3 on the trot. Wednesday evening will be back day then another non-training day due to work commitments, after which will be 3 days in a row. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 14, 2016 Author Report Share Posted October 14, 2016 Time for a training update. Tuesday was Back....... deads 120x15 160x8 increased from 140 last session. 160x8 170x6 d/b rows 40x10 46x10 another increase here 46x10 pulldowns 140x8 160x8 160x8 160x7 failed going after 8 cable row 180x8 180x8 200x7 failed going for 8 All in all a good session, this formerly sick old man (still old) is getting stronger again there are little improvements every week. Wednesday was chest and abs........... bench (in smith machine) 60x15 very easy 70x10 very easy 80x8 more comfortable 90x8 up 2 reps from last time 75x amrap managed 12 reps here, probably had 1 more in me but its up 3 reps from last time so no complaints. incline flyes 22x10 24x10 24x10 seated flye machine 160x10 175x10 175x9 died going for 10 single arm swiss ball bench 24x10 26x10 26x8 failed going for 9 weichted decline crunches 3x12 with 15kg held at arms length above my head. Managed to score a couple of samples of the new KICK pre workout, took one before chest training which may be a contributing factor to the gains during the session. Definitley had sharper focus and energy felt good with no jitters. I'm going to take the second sample before legs on Saturday so that should be a good test. Under the pump at work with staffing issues so I'm starting early and doing a 13 hour night shift tonight, my last one before days off, so I'm taking the night off from training. Saturday will be legs once surface from my coma. FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted October 15, 2016 Author Report Share Posted October 15, 2016 Yestreday was legs, which after 10 minutes on the bike went like this....... squats 100x15 very easy loosener. 140x8 150x8 155x6 bit rough, but still good. walking d/b lunge 24x10 24x10 26x10 seated leg curl 85x10 90x10 90x8 failed here. seated calf raise 90x12x3 single leg press 100x10 100x10 110x10 stiff leg deads 60x12x3 Quote Link to comment Share on other sites More sharing options...
gazza Posted October 17, 2016 Author Report Share Posted October 17, 2016 Saturday was delts,tris and bis. Seated machine press 50x15x2 80x8 85x8 85x8 Superman press 6x10 7x10 7x10 Side laterals 14x10 14x10 Drop set x amrap 14-12-10 =30 reps. Rear delt machine 115x10 130x10 130x10 Lying b/b extension 30x10 35x10 40x9 failed here. Single arm d/b extension 12x10 14x10 14x8 right arm was really struggling here, with some perseverance this will improve. Single push down 50x10 for 3 sets D/b curl 16x12 easy. 20x8 22x7 failed on the right side. Single arm d/b preachers 14x10 14x10 16x8 right side failed here. Despite the broken bits progress is continuing. Need a triceps routine that helps me focus on building the area around the missing bits. There is muscle there but it's still very weak in comparison, which I guess is to be expected regardless of how frustrating it is. So, if anyone reading this has some suggestions on a triceps routine I'm all ears. Thanks for looking. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 17, 2016 Author Report Share Posted October 17, 2016 As well as making a few supplement purchases, I've been lucky enough to win a couple of supplement giveaways. Ran out of pre workout samples on Saturday so I'm trying this little stack. Gave it a nudge yesterday after a shot of coffee from my machine and found it did the trick nicely. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 21, 2016 Author Report Share Posted October 21, 2016 Well after a pretty full on incident at work, I decided an extended rest period was needed to let all the bruised and battered bits settle down. So after 4 rest days it was off to the gym to hit BACK. Took a wee cocktail of 10g creatine, Scorpion BCAA powder, 4g of beta-alanine and 1.5g of L-Arginine and a double shot black coffee (not mixed together). Deads 120x15 this was pretty easy, lower back pumped pretty quick though. 160x8 160x8 180x6 even with thelower back pump this felt good d/b row 46x10 46x10 48x9 biggest d/b in the gym is 50kg, 3x10 in my sights with this. pulldowns 140x8 160x8 160x8 160x8 just managed to squeeze ouththe 8th rep on this set. c/g cable row 180x8 200x8 200x6 failed going for the 7th rep. Break and the cocktail seems to have done the trick, few extra reps where I was failing last session and some increases in weight. Back was smashed and my forearms were wrecked too. Sitting around 89-89.5kg mark. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 22, 2016 Author Report Share Posted October 22, 2016 chest with a bit of abs...... bench (in the smith machine) 70x15 80x8 90x8 95x6 80x11 failed here. incline flyes 24x10x2 24x8 failed going for 9 seated flye machine 160x10 175x10 175x9 failed going for 10 single arm swiss ball d/b press 24x10 26x10 26x9 failed going for 10 weighted decline sit up 15kg 3x12 did these with a plate held at arms length above me. all in all a good session. More small gains in terms of extra reps and an increase in weight on bench. Quote Link to comment Share on other sites More sharing options...
gazza Posted October 26, 2016 Author Report Share Posted October 26, 2016 Been busy so I'm doing a couple of session updates in this post....... Legs squats 100x15 140x8 150x8 155x6 this couldhave been better and possibly a bit heavier, definitely better than last session though. walking lunges 24x10 26x10 26x10 seated leg curl 84x10 90x10 90x9 failed here. seated calf raise 90x12x3 single leg press 100x10 110x10 110x10 stiff leg deads 60x12 80x12 80x12 Delts, Tris, Bis seated machine press 50x15x2 85x8 95x8 95x8 pretty easy superman d/b press 7x10x3 side laterals 14x10 16x10 drop set 16-14-12 25 reps total and some partials rear delt machine 130x10 130x10 145x10 lying extensions (ez bar) 30x10 40x10 45x6 right arm just died here single arm extensions 14x10x3 single pushdowns 50x10x3 standing d/b curl 16x12 nice and easy 20x8 22x8 good comfortable 8 All in all things are going well and progress is being made. Net gains on most things, whether an increase in weight or completing the alloted reps without failing. My right arm and specifcally the tricep is still markedly below strength when compare dto the left, need to start forcing a few reps etc and seeing how it responds. Mainly overhead exercises it struggles on, no noticeable issues on things like back and chest exercises though. Have hit 90kg in bodyweight and maintained it for the last week. Quote Link to comment Share on other sites More sharing options...
gazza Posted November 12, 2016 Author Report Share Posted November 12, 2016 Haven't posted training updates in a while or anything really. Thought I'd ramble a bit. Works been made and training has been good. Back into exercise for a whole year now with some good consistency in about the last 5. I started out with no real goals other than to just do it and see how my right arm responded etc. As things progressed the desire to push harder returned along with some confidence that my arm wasn't going to fall to pieces. This led to some mini goal setting. I set a target bodyweight of 90kg which I felt was doable as I was comfortably maintaining over this 5 years ago. I hit this a few weeks back and am managing to stay there even with an average diet and lots of whey. Strength wise I targeted deads, squats and bench. I wanted a 180kg dead for reps, I'very done this comfortably for 6 on my last set and could definitely gone heavier on my last back day. 150kg seemed a nice rounded target for my last set of 6 on squats, I reached and then surpassed this number doing 160kg for 6 on my last leg day, albeit a bit ugly. Bench was a difficult one, I've stability issues due to my surgeries doing it with a free bar and at times things would just crash unexpectedly, so to the Smith machine I went. 100kg was the magic number. I've never been a big bencher, 120x4 was the best I've mustered. Happy to say I've cracked the hundy and managed 6 solid almost easy reps on my last set of presses. the previous chest workout I failed on the 4th rep. I've definitely added some muscle and dropped a bit of fat, although I have the over 40 issue of some stubborn fat round the belly button region lol. It will take a bit of focused dieting if I decide to try and shift that! When I'm happy with my camera skills I'm going to post a couple of pics in here. Thanks for looking people, training updates to follow soonish. Quote Link to comment Share on other sites More sharing options...
gazza Posted November 13, 2016 Author Report Share Posted November 13, 2016 Yesterday was back. After knocking back 2 steak and cheese pies, a double shot black coffee and a pre workout brew of 4g of beta alanine, a scoop of scorpion bcaa, 10g of scorpion creatine and 1.5g of arginine I made the short walk to the gym and did this..... Deads 1x15 120kg 1x8 160kg 2x6 180kg, 185kg D/B rows 3x8-10 48kg,50kg,50kg W/G pull downs 4x8 160, 160, 160, 160 C/G cable row 3x8 200, 200, 200 All in all a good session. Net gains across the board. Failed at 7 reps on the last set of pull downs and cable rows. 50kg is the biggest dumbell the gym has so once I can do 3x10 with that I'll have to tweak things. Maintaining my bodyweight slightly above 90kg. Off to the gym to do chest now. Quote Link to comment Share on other sites More sharing options...
gazza Posted November 14, 2016 Author Report Share Posted November 14, 2016 Chest and abs went like this...... Smith machine bench press 1x15 70kg 1x8 80kg 2x6 100kg, 100kg failed on the 5th rep 1xAMRAP 85kg 9th rep failure. Incline flyes 3x10 24kg, 26kg, 26kg failed at 9 Seated machine flyes 3x10 160, 175, 175 failed at 9 Single arm Swiss ball bench 3x10 26kg, 26kg, 26kg right arm failed at 9 Weighted decline sit ups 3x15 with a 15kg medicine ball at arms length Lying leg raise 3x12 Quote Link to comment Share on other sites More sharing options...
gazza Posted November 20, 2016 Author Report Share Posted November 20, 2016 Yesterday was delts, tris and bis Seated machine press 2x15 1x10 2x6 Superman press 3x10 Side laterals 2x10 1x drop set Rear delt machine 3x10 Lying triceps extension 3x8-10 Seated single arm extension 3x10 Single arm push downs 3x10 Standing D/B curl 1x12 2x6 Single arm preachers 3x10 Haven't listed weights ad they're nothing to right home about really. Making little net gains across the board. Extra reps here and there and small increase in the total amount of weight. Right triceps is still struggling big time with the single arm stuff, but the gains are coming. Had a sample of RAVE pre workout so I slurped that down before walking to the gym. Tasted and mixed good (pineapple mango I think). Had good focus and concentration and there was enough energy to get to the end of the workout with no crash. On the down side, 20 minutes after taking it off to the dunny. 15 minutes later I made the short walk to the gym and straight into the nearest dunny, only 10 minutes this time. Got stuck into training then after my second exercise off to the dunny again, not very long this time. I sure as hell don't remember eating all that! Got another sample of the same for tomorrow so hopefully things are a bit better. It was a good hit though. Quote Link to comment Share on other sites More sharing options...
gazza Posted November 20, 2016 Author Report Share Posted November 20, 2016 Today was legs. Squats 1x15 100kg 1x8 140kg 1x6 150kg 1x6 160kg Walking d/b lunge 3x10 24s, 26s, 28s Seated leg extension 3x10 85, 90, 95 Seated calf raise 3x12 all with 90kg Single leg press 3x10 110kg, 110kg, 120kg Stiff leg deads 3x10-12 80kg for all sets. Logged the weights because my ego said so lol. 160kg was easy on squats, not far of my previous best for reps. Stiff deads my grip is letting me down, trying to keep it tight and I think 100kg should be doable. Cracked a sample of RITUAL today, didn't have quite the mental clarity from yesterday but no toilet issues either! Sitting at 90.5kg at the moment. Happy with progress and training at the moment. Thanks for looking. Quote Link to comment Share on other sites More sharing options...
gazza Posted January 18, 2017 Author Report Share Posted January 18, 2017 Haven't posted in here for a while, so I'll start by wishing everyone all the best for the year ahead and good luck with all your goals, whatever they may be. Hat off to all you guys and girls that have managed to keep the gain train going during the silly season and for posting regular up dates. I've managed to train a wee bit around work, Xmas and time away on holiday. Have been squatting 160 for 6 comfortably and consistently. Pulled 200 for 4 on deads and maintained 100 for reps on smith machine bench. Just had a 3 week break. Getting back into things this week. Been mucking around with a program and will post up what I'm doing later. Now it's time to go and do it. Pseudonym, Chaosinflesh and maccaz 3 Quote Link to comment Share on other sites More sharing options...
gazza Posted January 27, 2017 Author Report Share Posted January 27, 2017 Currently working through this, 4 days on 2 off where things allow otherwise 2 on 1 off, 2 on 1 off Day 1 shoulders and biceps seated machine press 1x15 3x8 superman press 3x10 side raises 2x10 1x drop with 3 decreases in weight rear delt machine (1 arm at a time) 3x10 barbell shrugs 3x8 standing dumbell curl 1x12 2x8 single dumbell preacher 3x10 Day 2 legs squats 1x15 1x8 2x6 walking d/b lunges 3x10 seated leg curl 3x10 stiff leg deads 3x8-10 single leg extensions 3x8-10 seated calf raise 3x12 Day 3 chest and tris incline bench (smith machine) 1x15 1x10 2x8 incline flyes 3x10 machine flyes 3x8-10 one arm d/b press ( on a swiss ball) 3x10 close grip bench (cambered bar) 3x10 single over head extensions single pushdowns single kick backs 3x10 tri-set. Day 4 back barbell row 1x15 3x8 close grip pulldown 3x10 d/b row 3x8-10 wide grip pulldown 3x8 cable row 3x8 The days are fairly interchangeable in regards to order, pretty standard program really. Need to add at least 1 decent ab/core session somewhere. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 28, 2017 Report Share Posted January 28, 2017 Is this how you do the Superman press? I've never seen this one before. Raises, yes, but not a press. Is it basically just a static contraction in the delts? gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted January 28, 2017 Author Report Share Posted January 28, 2017 Yep pretty much. I try and keep my shoulders pulled up as much as possible and try to concentrate the squeeze in my rear and side delts. Weight is light as but feels heavy doing the set if that makes sense. Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
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