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gazza

Idle ramblings and observations.

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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

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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.

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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!

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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.

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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.

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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

 

 

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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.

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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.

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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.

 

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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

 

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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. 

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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.

20161017_190246.jpg

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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.

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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.

 

 

 

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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.

 

 

 

 

 

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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.

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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. 

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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

 

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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.

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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.

 

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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.

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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.

 

 

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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.

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