HarryB Posted June 16, 2016 Report Share Posted June 16, 2016 5 minutes ago, trainlikeafreak said: Don't you have a plate to squat or something... Not this week... I'm deloading you cheeky asshole lol Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 17, 2016 Author Report Share Posted June 17, 2016 Legs. Another brutal one. lying leg curls A few warm up then 6x working sets of 10 reps leg press 4ppsx15 6ppsx12 7ppsx10 8ppsx10 9ppsx10 10ppsx10 6ppsx20 single leg leg press 3pps 3 sets of 15 reps per side. This exercise hits so many muscles that standard leg press does not. squat variation. Can't remember the name of them but you put the barbell in the tbar slot and squat with it holding the weight in front of you. Kind of like a front squat with a slightly different angle. bar x20 reps 20kg x20 reps 30kg x10 reps 40kgx10 reps drop set (30 sec rest) 30kgx15 kg (30 second rest) 20kg x20 romanian deadlifts using a kettle bell just to finish off. 3 sets of 15. Did somebody say volume? Ok time to eat. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 19, 2016 Author Report Share Posted June 19, 2016 CHEST delt played up a little today but worked around it. low incline DB press worked up 10k at a time to: 50kgx10 30kgxreps low incline DB fly 12.5kx12 15kgx12, 2 sets 20kgx 15 , 2 sets bench press 60kgx12 80kgx10 100kgx8 60kgx25 flat DB fly very slow and controlled reps, pauses at both ends of the movement as delt wasn't feeling too great but wanted to finish my chest off 10kgx15, 3 sets high incline BB chin press 60kgx12 that was enough for chest standing calf raises 4 sets of 10 reps plus some partials in the stretches position. good pump and good turnout today with my clients for the usual Sunday group sessions. Everyones on track so it should be a competitive year for me and my team. Realtalk and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 19, 2016 Report Share Posted June 19, 2016 On 6/18/2016 at 11:35 AM, trainlikeafreak said: squat variation. Can't remember the name of them but you put the barbell in the tbar slot and squat with it holding the weight in front of you. Kind of like a front squat with a slightly different angle. I've seen other people do these, but never tried them. I'll make a point of trying them next leg day. Cheers! Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 20, 2016 Author Report Share Posted June 20, 2016 On 6/20/2016 at 0:06 AM, Pseudonym said: I've seen other people do these, but never tried them. I'll make a point of trying them next leg day. Cheers! its a great movement bro. was my first time doing it. takes a while to get your stance etc right but once you do it feels really good. I'd recommend doing them fatigued though or as a superset. im going to start incorporating them a lot more. Note they do seem to fry your lower back but not in a bad way Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 20, 2016 Author Report Share Posted June 20, 2016 Back today Lat pull downs 2 heavy sets of 8 reps 2 lighter sets of 10 reps with a pause at the contraction. sitting away from the machine to make it that much harder and fully emphasize the lats barbell rows 60kx8 80kx12 100kx8 80kx 10, 2 sets i feel like i need to use a belt when i get to two plates, the issue is the belt i use is a proper one not a lumbar support so it limits my ROM as it is thick. For this reason I don't use one. Upper back rows using the Lat Pull down 4x12 reps one arm Barbell rows a new favorite movement. 4 sets of 10 reps Rack pulls havent done these for ages. for that reason i stuck with 3 plates and just dis 4 easy sets of 6. at this weight i am still able to really pull my lats and shoulder blades together at the top. i also don't bounce my deadlifts/rackpulls like a lot of bodybuilders choose to do. decent session. I am going to re evaluate my split starting next week as I am finding legs/chest/back three days in a row quite taxing and my back workouts are suffering because of it. Will look into maybe dropping my arm day and adding in a second chest session instead. body weight is down to 110kg on an empty stomach. HarryB 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 22, 2016 Author Report Share Posted June 22, 2016 Have had the last two days off work. Have been getting really bad headaches be feeling kind of out of it so god knows what's caused it. Anyway rested up and felt better today. Trained delts db shoulder press worked up 5k at a time for sets of 8 reps to 40kg. Felt heavy. Weak weak weak. cable front raises (trained at a different gym so took advantage of the cables for a change. 4 sets of 15 cable side raises, DB side raises, face pulls, machine shoulder press, DB shrugs all for 3-4 sets of 12-15 pretry boring session but good to get the blood flowing around. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 25, 2016 Author Report Share Posted June 25, 2016 LEGS lying leg curls 6x10 reps with a 2 sec pause at contraction leg press 4pps x15 6pps x15,2 sets 8pps x15, 2 sets 5 pps x25 single leg press 2pps x20 3pps x10 4pps X 8 smith machine hack squats SS leg extebsions 2 sets of 10 reps each. Only 1 plate used on the squats, hurt my knee so I canned it and did 2 more sets of extensions romanian deads 3 sets of 12 with 40kg. Was fried by this point. trained with a mate who spewed and pulled out during the single leg press lol. Good session awesome pump Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 25, 2016 Report Share Posted June 25, 2016 On 6/18/2016 at 11:35 AM, trainlikeafreak said: squat variation. Can't remember the name of them but you put the barbell in the tbar slot and squat with it holding the weight in front of you. Kind of like a front squat with a slightly different angle. Is this how you were doing them? I tried this the other day. I liked them, but found that to get enough weight for my quads (even having pre-fatigued with squats), it put a lot of pressure on my front delts just holding the weight there. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 25, 2016 Author Report Share Posted June 25, 2016 28 minutes ago, Pseudonym said: Is this how you were doing them? I tried this the other day. I liked them, but found that to get enough weight for my quads (even having pre-fatigued with squats), it put a lot of pressure on my front delts just holding the weight there. Yeah pretty much but I drove the bar into my chest So that I wasn't holding the weight up with my delts. Worked well for me. the hardest part was getting my foot positioning right Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 26, 2016 Author Report Share Posted June 26, 2016 CHEST. Focus today was to exhaust the chest and not aggregate the delts. low incline fly 10kg x15x2 sets 15kg x12x2 sets 20kgx 8-10x2 sets 25kg x6-8x2 sets flat DB fly 15kgx15 20kgx10x5 sets low incline DB press 30kg x10x2 sets bench press 60kgx12 80kgx10 60kgx12 seated lateral raises 3 sets of 15-20 insane pump today. Chest just felt numb from half way through the flat DB Fly's. Overall good session. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 26, 2016 Author Report Share Posted June 26, 2016 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted June 28, 2016 Author Report Share Posted June 28, 2016 Wasn't gonna train today. Was driving to work had a client cancel so had an hour to kill so decided to stop being soft and get t done. BACK 4 sets pull downs to the front super setted with straight arm pull downs 8 reps each Rack pulls from knee 3ppsx15 3.5ppsx12 4ppsx10 4.5ppsx8 5ppsx6 Behind the head pull downs 2 sets 15 3 heavier sets for 10 DB pull overs 3 sets 15 just using a 25k DB and getting a mad stretch. good workout. beefneggs and HarryB 2 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 2, 2016 Author Report Share Posted July 2, 2016 Legs this morning. seated leg curl 7 sets 10-15 reps leg press 4ppsx25 6ppsx20 8ppsx15 10ppsx12 11ppsx10 single leg press 3ppsx15 4ppsx10 4.5ppsx10 squats knee is still feeling off so decided to squt with a super close stance, feet nearly touching and A2G. Felt awesome on the quads and glutes. just 40kx15 60kx10 80kx10. Easy but just worried I'm going to aggregate my knee again. Legs are growing fast though so not really bothered. leg ext and SLDL both 3 sets each for 12-15 reps. good workout and I'm happy with how my legs are taking shape. Chest tomorrow with the meat heads. Lol. HarryB 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 5, 2016 Author Report Share Posted July 5, 2016 BACK lat pull down 3x 8-10 reps one arm barbell row (alternative to DB rows) 2 sets of 12 reps followed by a strip set of 8 reps, 4 reps, 4 reps db pull overs super setted with underhand pull downs used the 35k db's for sets of 12-15 reps followed by a decent weight for 8-10 reps of pull downs. Back was blown up big time by this point. lats done, onto upper back and traps... bb rows just 4 sets of 10-12 reps. Only used a plate lol. Back was fried but these still felt great bb shrugs 3 sets of 12 with a squeeze using 100k. gave deadlifts a miss as I did a lot of rack pulls last week and I plan on doing a big hamstring/glute/calf session tomorrow just for something different as my leg workouts have been hugely based around quad development. oh and I've started doing cardio first thing as of this week. 45 min walk upon waking 6x per week. looking forward to the rest of my training sessions this week. Feeling good. Realtalk 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 6, 2016 Author Report Share Posted July 6, 2016 Great session today. Everything flowed and everything felt great. seated hamstring curls sets of 12, 12, 8, 6 drop set 6 x2 Incline Lying leg curls using a DB and a band. sets of 10 reps ten drop the DB and another 10 3 sets. Ohhh my god the tension on this is crazy. romanian deadlifts with slow negative 1ppsx6 2ppsx6 3ppsx6 added a band in for more resistance. 1ppsx10x4 sets the tension on my hamstrings and glutes was insane. First time doing this so will do them religiously from now on. sumo deadlifts probably the 4th time in my entire life doing this. Focussing on pushing through the floor to activate as much glute as possible. 3x10 just using 100kg. seated calf raises 5x8-15 kneeling cable crunches 4x20 lyin leg raises 2x20 HarryB 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 8, 2016 Author Report Share Posted July 8, 2016 Bad Doms in shoulders from Thursday delt session. Got trained. Did heaps of pre exhausting with 5 sets on each head then btn smith machine press. This morning was legs at Vic street Les mills leg extensions worked up to sets of 12,10 and 8 leg press 8ppsx12 9pps plus 2 plates on top x10 9pps plus 2.5 plates on topx8 Single leg press 3pps plus 1 plate on top x15 each leg sane weight x20 each leg hack squat machine this machine is really weird. Not like a normal hack squat, felt quite awkward TBH but good for something a bit different. 3ppsx12 4ppsx12 5ppsx6 DS 3ppsx10 DS 1ppsx31 leg ext 2 sets of 12 with a pause at the top 100x body weight squats. probably going to start free bar squatting soon but am happy with how leg training is going at the moment especially because I am having no knee issues (touch wood). chest tomorrow. HarryB and beefneggs 2 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 10, 2016 Author Report Share Posted July 10, 2016 Chest day high incline barbel 40,60,80 k all for warm up sets of 8 pause reps 100kgx8 110kgx4 ds 70kgx6-8 ds 60kgx2 low incline FB fly 20kgx8 x3sets low incline db press, keeping elbows high and turning the wrists in. I find this a lot harder but it makes my chest contract a lot harder and easier. 30kgx8 35kgx8 25kgxa lot db pull overs SS flat db press with resistance bands used 20kg db's 12 reps on pull overs and 8-12 on presses. Held the contraction for 2-3 seconds and it hurt. 3 sets flat db fly 20kgx8 ok chest is done. Gone numb and can't feel anything so onto calves. standing smith machine calf raises Worked up to... 3x 10k plates per side x8 DS 2ppsx8 DS 1ppsx8 3 sets done. Good workout. Have eating my PWO meal so now it's on to cardio. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 12, 2016 Author Report Share Posted July 12, 2016 Big back day lat pull down sets went like this; 8 reps 6 reps DS 4 reps 6 reps DS 4 reps DS 4 reps db row 50kg x8 50kg x8 50kg x8 DS 40kg x6 underhand pull downs 3x sets of 8-10 db pull overs 30kgx12 37.5kg x8x2 sets barbell row using tight bands (omg the tension) 30kg plus bands x10 40kg plus bands x10 50kg plus bands x10x3 sets last set did a triple strip set, 8 reps each time. Upper back, lats and lower back were gone. highly recommend this movement. Reps had a 1-2 second squeeze. I don't see the point using bands and not forcing a huge contraction or some kind of pause at the contraction if you are a bodybuilder. Or at least a slower negative. banded deadlifts. I dunno why I did these. Bands were already on the bar so thought why not try it. Did them Yates style so slow negative to the shin, explode back up and focus on contracting everything together. 1 plate plus bandsx8 actually got really good tension, more so than heavier sets. 2 plates plus bands x6x3 sets light weight but found this really hard. It really overloaded my lower back and I was pretty much wrecked at this point. banded barbell shrugs. Again, the bar already had the bands connected so why not lol. 1pps plus bands x3 sets of 15 with a pause at the contraction. Great tension. 15mins HIIT cardio on the incline tredmil. very good session today and I'll most definitely feel it tomorrow. Realtalk 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 13, 2016 Author Report Share Posted July 13, 2016 Hammies glutes and abs banded romanian deadlifts (2-3 sec contractions) 40kg plus bandsx8 60kg plus bands x8 80kg plus bands x8 100kg plus bands x8 DS 80kgx8 DS 60kgx8 lying db leg curl ss leg press (feet high and wide, toes and knees right out, 1 rep=all the way down, quarter of the way up, back down, then all the way up). 12.5kg x10, 4pps x8 17.5kgx10, 6pps x8 20kgx10, 7ppsx8 , 2 sets seated leg curls 8-10 reps followed by 10x partials, 3 sets glute press downs on the assisted pull up machine 3x sets of 15 reps per leg, used stack. All glute felt great. kneeling cable crunch 4 sets of 15 hanging knee raises 2 sets of 10 awesome awesome workout today. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 16, 2016 Author Report Share Posted July 16, 2016 Legs. Everything today was from the M140 Ben Pakulski program. Thanks Nate for sending the tom out. Everything today had a 4 second negative. leg extension 3x 7reps with a 7 second hold at the top single leg leg press 2pps plus one on top x21 2.5pps plus one on top x21 x2 sets hack squats 2pps x21 3pps x14 4ppsx10 (Every rep was a mission) 2ppsx 21 basically every set of those hacks was to failure bar probably the first set of 21 leg press with feet low on the platform 6pps plus one on top x10 7pps plus one on top x10, 2 sets 7pps plus onex10 DS 6ppsx10 DS 4.5 ppsx10 DS 3ppsx10 the pump wtf... seated leg curls 3x21 reps ridiculous pump, the 4 second negatives hurt me big time. Excellent session today, put last nights big cheat meal to good use. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 17, 2016 Author Report Share Posted July 17, 2016 Chest low incline bb press 100kg x6 120kg x4 DS 100kg x4 DS 80kg x4 100kg x6 DS 60kg x6 (2 second pause) high incline db fly 15kg x10 20kg x8 22.5kg x15 25kg x8-10 bench press (4 second negative) 80kg x8 100kg x6-8 DS 60kg x6-8 low incline db press with bands 25kg x7 30kg x8 30kg x8 db pull overs 25kg x12 3 sets standing calf raises 4x sets 15 minutes of intervals on the incline tredmil Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted July 23, 2016 Author Report Share Posted July 23, 2016 Been sick all week so no training till yesterday. Delts and arms, weak but awesome session. Legs today. Did what I call an "everything workout" .. Only 2 sets per exercise but leaning nothing and ending on a drop set. extensions with a 2 sec hold/squeeze and slow release 12 reps 8 reps DS 6 reps hack squats 5 pps x8 5.5 pps x3 DS 4pps x6 DS 3pps x8 single leg press 4pps x10 5ppsx8 DS 4ppsx6 DS 3ppsx8 squats - first time free bar squatting in months. Wanted my legs to be jelly by the time it came to squat so light weight was a mission. 80kg x15 100kg x12 single leg extensions using cables 20 reps 15 reps seated leg curl 12 reps 10 reps DS 8 reps db romanians 25x10 30x10 35x10 40x10 DS 20x10 partials glute push downs 2x15 reps 15 min bike. done. HarryB 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted August 7, 2016 Author Report Share Posted August 7, 2016 Haven't updated this is a while but training is steady. Calories are low at the moment but I'm getting leaner and stronger week to week so that's good. Weighing 108.5kg on an empty stomach first thing in the morning. CHEST Low incline db press 50kg x12 50kg x10 50kg x6-8 low incline fly with a 3 second pause at the bottom 17.5kg x8 22.5kgx8 , 2 sets high incline BB chin/nose press using a fat bar 62.5kg x10 80kg x8 80kg x8 DS 60-failure DS 40-failure flat db fly with a 3 second pause 17.5kgx8 20kgx8, 2 sets bench press 40kgx40 60kgx25 benching is aggregating my delt so I just repped it out to finish off and my chest was definitely done. ABS supersets... *using a 10kg plate leg raises x20 v ups (plate in hands) x10 3 sets v ups (plate in hands) x15 plate crunches x15 2 sets oblique crunches 20 per side normal crunchesx20 2 sets 30 mins incline tredmil. and that was that :) HarryB 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted August 8, 2016 Author Report Share Posted August 8, 2016 Back wide grip pull ups 10 8 6-8 lat pull down with a 2 second squeeze 8-10x3 db row 50x8 DS 40x4 x2 sets db pullovers 25kx15 30kx15 35kx15 35kx10 DS 30kx10 DS 25kx10 pandlay rows using a tight band 70kgx8 X2 sets 50kgx12 with a 2 second squeeze for most of the reps behind the head Lat pull down 10-12x2 sets rack pulls 180kgx8-10, 2 sets driving through and engaging the upper back on every rep. feeling good. maccaz 1 Quote Link to comment Share on other sites More sharing options...
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