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gazza

Idle ramblings and observations.

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Training ticking along, nothing too special though.

Legs before work tonight, got the call as I walked into the gym to start early so I changed things a little, no back squats as I really wasn't in the mood.

Front squat

1x15, 3x8

farmers squat

walk 10m, 10 reps, walk 10m, 10 reps, walk 10m, 10 reps, walk 10m.

the only thing greater than the urge to spew was the leg pump!

seated leg curl

3x10

stiff deads

3x10

done and dusted.

Nice wee session.

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Last night was delts and biceps

Seated press behind neck (smith machine)

1x15

3x8

Superman press

3x10

Side laterals

2x10

1xdrop with 3 decreases in weight.

Rear delt machine (single arm)

3x10

Shrugs

3x8

D/b curl

1x12

2x6-8

D/b preachers 

3x10

Good session, small improvements. Starting to see some good gains in my right shoulder after being butchered, especially in the rear delt.

 

Today was legs

Squats

1x15

1x8

2x6

Walking d/b lunges

3x10

Seated leg curl (single leg)

3x10

Stiff deads

3x8-10

Single leg extension 

3x10

Seated calf raise

3x12

 

Some days it's therapy, other days we should probably be in therapy for the things we do to ourselves!

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Still plugging away, managed to get through 4 days on the trot. Here's what they went like.......

day 1

Delts/bis

machine press

1x15@55

3x8@ 85,95,95 hit 8 easily on all sets.

superman press 3x10@7,8,8

standing side laterals

2x10@16,18

1x drop @ 18-16-14 hit 28 total reps.

rear delt machine (single arm)

3x10@ 145,145,160 dead after 8 on the last set, did some partials.

b/b shrugs

3x8@ 160,180,190

leaning side raise

1x max reps @ 10kg didn't count just went until I couldn't anymore.

Standing d/b curl

1x12@16

2x8 @ 22,22

d/b preachers

3x10@ 14,16,16.

day 2

legs.

squats

1x15@100

1x8@140

2x6@150,160

walking d/b lunge

3x10@24,26,26

single leg extension

3x10@100,115,115

single leg seated leg curl

3x10@90,90,90

stiff deads

3x10@80,90,100

seated calf raise

3x12@80,80,80

day 3

chest/tris

smith machine incline

1x15@60

1x10@70

2x8@80,80

incline flyes

3x10@26,26,26

machine flyes

3x8-10@160,160,160

single arm declines

3x10@26,28,28

cambered bar close bench

3x10@45,50,50

superset of: single arm overhead extension, single pushdown, kick backs 3 repeats of 10 reps with 90 seconds rest between sets.

day 4

back/abs

b/b row

1x15@60

3x8@80,100,100

c/g pulldowns

3x8-10@160,160,180

d/b row

3x8-10@48,50,50

w/g behind neck pulldowns

3x10@140,140,160

c/g cable row

3x8@180,200,200

superset of weighted decline situp and inclined leg raise 3 repeats of 15 reps or failure.

cable woodchop

3x12@32.5,32.5,32.5

 

done and dusted time for 2 days off.

No deads at the moment in favour of barbell rows and shrugs on their respective days. Going to add them into my next program and drop squats in favour of leg press.

Been finding that doing both squats and deads in the same rotation and working permanent nights is a bit much.

 

 

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Training has been good, right up until I had to have a couple of wisdoms pulled. Still have one more to go which is going to require full sedation due it impacting on the nerve. This set for a weeks time so I can clear up the big infection in it.

Changed things around with my training program, which now goes like this........

day 1 arms and abs.

seated overhead extensions 1x15, 1x10, 3x6-8

standing cable extensions 3x8-10 using a rope and trying for a good squeeze.

single arm pushdowns 3x10

kickbacks 3x10 trying to emphasise form here and give a good contraction.

standing d/b curl 4x8-10 doing an across the body hammer version.

d/b preacher curls 3x10

cable crunch 3x12

hanging leg raise 3x12 lifting out to the sides, these are a bit of a mission for me at the moment.

knee ups on a bench 3x10

lawnmower 3x12

 

day 2 legs

leg press 5x8-12

split squat on a smith machine 4x10

seated leg curl 3x10, 1 x drop set (3 drops)

stiff deads 3x8-10

toe press 4x15

 

day 3 chest and abs

incline bench 1x15, 1x10, 2x6-8 (smith machine)

incline flyes 3x10

low cable crossover 3x10, 1x ladder- for this I start in the low cable position and work to failure then raise the cable up a couple of steps and go to failure again then up a couple more and finish to failure. No drop in weight on this it gets slightly easier each height increase.

single arm d/b decline 3x10

weighted decline crunch 3x12

flutter kicks 3x12

 

day 4 back and shoulders

seated hammer machine row 1x15, 3x8

single arm pulldowns 3x8-10

w/g pulley row 3x8, 1x drop(3 drops)

superman press 3x10

side laterals 2x10, 1x drop (3drops)

rear delt machine 3x10 (single arm)

barbell shrugs 3x8

 

day 5 legs

front squat 1x15, 3x10

single leg extension 4x8-10

standing leg curl 4x8-10 doing this on the leg curl as they don't have this atthe gym.

45 degree back extension 3x12 doing the version that BIGKEN posted in my hammy training thread. loving it so far, getting a good squeeze.

hip thrusts/raises 3x10

seated calf raise 3x12.

 

Ideally aim to complete 5 in a row before a rest day, on occasion I've had to take a day off after 2 or 3 days to take the kids to sport or start a shift early.

So far, so good.

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After a month away from the gym and a 5KG drop in bodyweight due to all the infections and surgeries I went in today and gave myself a wee wake up, which went like this.......

deads 3x8-12

single leg extension 3x10

single seated leg curl 3x10

low cable crossover 3x10

standing side lateral raise 2x10, 1xdrop (3 decreases in weight)

seated tricep extension 3x10

standing dumbbell curl 3x10

calf press 3x15.

 

@pseudonym those protein brownies really hit the spot........with the kids!!!! After the wifey hid them in the cupboard so she could get in first, she had one and said it was too rich for her hahaha. I managed to get 2 of them before the kids, on their usual mum I'm hungry jaunt, found them and polished them off over the weekend that I was sleeping off night shift.

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After the wee wake up session training has been back on the up and up.

Rest day today, trained 5 in a row prior to this which went like this.

day 1

arms and abs

seated db extension 1x15, 1x10, 3x6-8

pushdowns (single arm) 3x10

overhead cable extension 3x8-10

kick backs 3x10

db curl 4x8-10

db preacher 3x10

cable crunch 3x12

leg raise 3x12

cable lawn mower 3x12

 

day 2

legs

front squat 1x15, 3x8-10

leg extensions (single leg) 4x8-10

standing leg curl (improvised on the leg extension) 3x12

hammy extensions (on the 45 degree back extension) 3x12

seated calf raise 3x12

 

day3

chest and abs

low incline bench (smith machine) 1x15, 1x10, 2x6-8

incline flyes 3x10

db decline (one arm at a time) 3x8-10

low cable crossover 3x10, 1x ladder set (3 steps)

weighted decline sit ups 3x12

ab wheel rollout 3x12

cable wood chop 3x12

 

day 4

back and shoulders

seated row machine (hammer strength) 1x15, 3x8

single arm pulldowns 4x8-10

wide grip cable row 4x8

superman press 3x10

side laterals 2x10, 1x drop set (3 drops)

rear delt machine (single arm) 3x10

leaning lateral raise 1xAMRAP (pump)

shrugs 3x8

 

day 4

legs

leg press 2x12, 3x8-10

walking lunges 4x10

seated leg curl (single leg) 3x8-10, 1x drop(2 drops)

stiff leg deadlift 3x8-10

toe press (on the horizontal leg press) 4x15

 

 

 

 

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Rest day been and gone.

Wednesday kicked off with arms and abs before work, really wasn't feeling in the mood. Nevertheless it was a good session.

Thursday was leg day number 1. Hamstrings were toasted with minimal effort, felt great.

Tonight is chest and abs with the mighty ABs v Samoa between sets!

Due to family commitments and a shit roster tomorrow will be a rest day before hammering out day 4 and 5.

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So on Saturday things changed, as they have a habit of doing where the kids are involved which meant I got to train!!

Went in and hit back and shoulders. Another good session, back was poked and had a really good pump in my shoulders.

Sunday was day 5 in a row and leg day number 2.  Second session doing walking lunges again, legs were rooted.

Tomorrow ( Monday, well today now I suppose) is meant to be a rest day but Depending on how I shape after tonights shift I might go and do Arms and abs and take a day off on Tuesday since that's when the kids have sports. Had a pretty hairy restraint earlier and smacked my elbow up so we will have to see.

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After 6 days on the trot Tuesday was a rest day. 

Back to it on Wednesday and had my 1st leg workout of the week. Thursday was a night off work and time to hit chest and abs.

Got a whole day and night off today and back and shoulders were on the menu.

Back on shift tomorrow night but not before I hit legs again.

 

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Saturday was leg day number 2!

Great pump, totally trashed afterwards.

The shits and spew bug has hit the house, doing my best to avoid everyone. 

Leg workout was this.

Leg press 2x12 @260 3x8-10 @ 360, 380, 400

Walking lunges 4x10 with 26kg dumbells 

Seated single leg curl 3x10 @90 1xdrop set.

Stiff leg deads 3x8-10 @ 100, 100, 110

Toe press 4x15 @230

 

 

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2 days rest came and went. Tonight was day 1, bis, tris and abs. 

Good workout, bit sloppy with form on overhead dumbell extension but still ok.

Weights are going up here and there or I'm managing to squeeze out an extra rep.

First leg session tomorrow.

Happy to post up tonight's workout if any one is interested.

Cheers.

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Last night's workout was.......

Seated overhead dumbell extension 1x15 30kg, 1x10 36kg, 3x6-8 44kg, 44kg, 46kg

Single pushdowns 3x10 32.5, 32.5, 32.5

Overhead cable extension 3x8-10 47.5, 52.5, 52.5

Single arm cable dip 3x8-10 52.5, 52.5, 57.5

Single arm push down 1xamrap  done across the body with a rope, after that pump!

Hammer curl 4x8-10 20, 22, 22, 22kg done across the body.

Dumbell preachers 3x10 18kg, 18kg, 18kg

Cable crunch 3x12@ 62.5

Incline leg raise 3x15 or failure

Cable lawn mower 3x12@ 32.5

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Leg workout 1 done and dusted.

Static Smith machine lunges 1x15 40kg, 3x10 70kg, 70kg, 80kg

Single leg extensions 3x8-10 130, 145, 145 1xdrop 145-130-115 

Standing leg curl 4x10 60, 60, 60, 65 have to Mickey mouse these on the leg extension.

Stiff dead variation in th 45 degree back extension 3x12 @15kg doing one leg at a time and trying to emphasise the stretch. 

Seated calf raise 3x12 @80kg.

Job done.

Night off work tonight and tomorrow, chest and abs tomorrow. 

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Chest and flabs sorted.

Low incline bench in the Smith machine 1x15, 1x10, 2x6-8

Incline flyes 3x10

Dumbell decline 3x10 one arm at a time

Low cable crossover 3x10, ladder set with 4 height changes.

Weighted decline sit ups 3x12

An wheel roll outs 3x12 alternating to the sides which makes it 24 reps each set.

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Back and shoulders done and dusted. Shitty head cold giving me grief before I went, magically disappeared.

Hammer strength row machine 1x15 80kg 3x8 120kg

One arm pulldowns 4x8-10 70, 85, 85, 85 failed on the 10th rep

Close grip cable row 4x8 220 on all sets

Superman press 3x10 7kg, 8kg, 8kg

Standing side lateral 2x10 16kg, 16kg 1xdrop 16kg-14kg-12kg 23 reps total

Leaning lateral raise 1xamrap 12kg dead at 13 reps.

Rear delt machine 3x8-10 145, 160, 160 failed at 8th rep. One arm at a time

Barbell shrugs 3x8 180, 190, 190

 

 

20170630_134655.jpg

20170630_134747.jpg

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On 6/30/2017 at 1:59 PM, gazza said:

Back and shoulders done and dusted. Shitty head cold giving me grief before I went, magically disappeared.

Hammer strength row machine 1x15 80kg 3x8 120kg

One arm pulldowns 4x8-10 70, 85, 85, 85 failed on the 10th rep

Close grip cable row 4x8 220 on all sets

Superman press 3x10 7kg, 8kg, 8kg

Standing side lateral 2x10 16kg, 16kg 1xdrop 16kg-14kg-12kg 23 reps total

Leaning lateral raise 1xamrap 12kg dead at 13 reps.

Rear delt machine 3x8-10 145, 160, 160 failed at 8th rep. One arm at a time

Barbell shrugs 3x8 180, 190, 190

 

 

20170630_134655.jpg

20170630_134747.jpg

Site enhancement could probably balance those shoulders out. Like PMMA. 

 

Looking thick 

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@jimmybro1 there's nothing much in the right shoulder to work with. Surgeons estimated about 60% of the medial delt was removed, along with some brachialis, a slice of lateral tricep and as it turns out from recently reviewing the notes a smidge of rear delt.

Been focusing on the rear and side delts more. Seems to be getting some results.

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It was a desmoid fibromytosis  (spelling?)

Origin was about middle of the scar, centre of the radius.

I'm told they are often formed in sites of trauma and in scar tissue. Used to be common for people to get them internally after a C section. 

They believe it originated in the fascia of the muscle from a small rupture/tear. I don't recall exactly what caused it just that one day I was doing lateral raise and felt a catch, noticed a dimpling of the area and felt a marble sized lump.

After 3 ops I was finally referred to the specialist team. The top doc said a lot of fit, young people get these types of growths but that I had a particularly aggressive, 1 in 1000 occurrence. It was putting pressure on the radial nerve and restricting movement.

@Pseudonym I will dig out the original doctors assessment and post it.

 

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Legs before work last night.

Leg press 1x15 240kg, 1x12 260kg, 3x8-10 360, 400, 400. Got 10 on all 3 sets. Form was sloppy on the last set and needed more depth.

Walking dumbell lunges 4x10 26kg dumbells on all sets.

Single leg seated leg curl 3x8-10 90 on all sets got 10 reps. 1xamrap dropped the weight back and just went for a good squeeze and pump.

Stiff deads 3x10 100, 110, 110 got 10 on all sets.

Toe press on the horizontal leg press 4x15 230, 230, 230, 250 good 15 on last set.

Feeling it today.

Arms and flabs before work tonight then a day off tomorrow. 

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Tried, not very successfully, to do a comparison of things. I'm right handed for the record and it is my right arm that had all the knife action.

Yes I really am that white! Might see if the wifey will take some pics to try and get some better images.

20170704_023535.jpg

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