No rhyme or reason

[holdenman]

Chest & Bis..

Mystery pain for todays session-Right forearm

Flat BB Bench (All first reps paused)

2x10xBar Warmup

10x60KG

5x100KG

3x5x120KG

2x4x120KG (Was hoping for 5x5 f*ck it!) Dropsets 4x100KG, 10x60KG

Incline DB flies (Lighter than normal, forearm was giving me shit)

4x8x17.5KG

Incline Press Machine

4x6-10 Around 3/4 stack

EZ bar curls

10x27.5KG

3x6x37.5KG (Does the bar way 7.5KG?)

DB hammer curls (Cheat ones)

4x6x15KG

Push ups/cable curls/push ups/cable curls (One super set all to failure)

About 45 mins all up, simple but felt effective.

[holdenman]

Grrrr.. Fuckin' shit workout today! Was in an office all day and survived on muffins & coffee haha. Anyway..

Deads

2x10x60KG

2x5x100KG

2x2x140KG

1x170KG

1x190KG (Almost dropped it)

1x200KG FAIL (Felt easy today but grip fucked out, haven't had grip problems before but almost dropped the previous one then this only got half way before dropped)

5x5x140KG

Some pull ups.

Was really fucked off so left, decided to forget it.

[holdenman]

Friday did upper back & triceps

Today Legs..

Squats (warm up)

2x10xbar

Extensions

4x10 up to stack

Squats

Worked up to singles, managed 155KG (PB) felt good, wasn't keen to push it any further today, then

3x3x130KG

5x5x100KG, Dropset 10x60KG

Seated ham curls

About 6 sets 6-10reps, 1 dropset

Leg press

4 sets 8-12reps

Surprisingly ok session

[holdenman]

Mystery forearm pain flared up at work today so took it relatively easy..

Incline DB press

2x warm up

4x10x35KG

Flat bench press

4x6x100KG

Incline DB flies

4x8x17.5KG

Incline machine press

4 sets up to stack x4

Push ups

20,13,13,10

DB hammer curls

4x8x15KG

Cable curls

4 sets up to stack x5

Some low cable pull things then forearm curls to finish.

[tomsammce]

Forearm pain so you did forearm curls?

Lol? Go on flame me hahah

[holdenman]

Forearm pain so you did forearm curls?

Lol? Go on flame me hahah

What's even funnier is in another post you said I was smarter than you :pfft:

[holdenman]

But seriously, its more the inside of my elbow I suppose. Can feel it on bench and flies, not at all on forearm curls.

[tomsammce]

Forearm pain so you did forearm curls?

Lol? Go on flame me hahah

What's even funnier is in another post you said I was smarter than you :pfft:

well you did pass the uni course we did when we were 17... Homo lol maybe if I had of not wagged it all I mighta beaten you lol

[tomsammce]

But seriously, its more the inside of my elbow I suppose. Can feel it on bench and flies, not at all on forearm curls.

that's called golfers elbow bro, I use to have it... Train light for a while and get some diclofenac75 from doctor they'll get u thru to the CBC comp then u can train light and rest it to let it recover

[holdenman]

But seriously, its more the inside of my elbow I suppose. Can feel it on bench and flies, not at all on forearm curls.

that's called golfers elbow bro, I use to have it... Train light for a while and get some diclofenac75 from doctor they'll get u thru to the CBC comp then u can train light and rest it to let it recover

It's not too bad at the moment to be honest, what usually causes it? Its only my right arm. (in before wanking jokes, I've got a mrs!) Been playing softball for a few weeks now, possibly that?

[tomsammce]

Yeah softball would gave caused it bro! The movement of throwing has been increased in both intensity and duration since not playing at all.

That's a broscience diagonisis but it's a common injury that no ones immune from getting

[holdenman]

Yeah softball would gave caused it bro! The movement of throwing has been increased in both intensity and duration since not playing at all.

That's a broscience diagonisis but it's a common injury that no ones immune from getting

Thanks for that Dr T. No fee for this consult though sorry :pfft:

[holdenman]

Back..

Wide grip pull ups

8,6,5,4

BB rows

8x60KG

6x70KG

5x80KG

10x60KG

Close grip pull ups

5,4,3,3

DB rows

4x6x35KG

Deads

2x5x60KG

3x100KG

1x140KG

1x170KG

1x190KG

1x200KG

1x205KG PB

5x5x140KG

15x60KG

Wide grip pulldowns

3x8xlight

[holdenman]

Shoulders, traps & tris..

Standing BB press

2x10xbar (warm up)

Seated DB rear delt flies

3x10x12.5KG

Standing BB press

8x60KG

6x70KG

4x80KG (edit: Just realised this is the first time I've done 80KG,PB! lol)

6x60KG

BB upright rows

3x8x50KG

DB shrugs

3x33x35KG

Side/front DB raises

3x10x10KG

Close grip bench

2x10xbar (warm up)

8x80KG

6x100KG

6x110KG

5x120KG dropset 15x60KG

EZ bar skullcrushers

2x8x37.5KG

Dips (between two benches)

12,8

Rope cable push downs

2 sets light, tris faaarked!

Done in under 45mins. Bench is feeling mint, the only lift I feel really comfortable with.

[holdenman]

Some singles on squats & bench

Bench

Up to 150KGx1 PB. Feel like Ive got more in the tank here, don't wanna fail without a spotter though!

Squats

Up to 160KGx1 PB. The 160 felt good, easier than 150 or 155 :-s Same as bench, feel I can do more but no spotter.

[holdenman]

Bit of a sore & sick Sunday reflection..

Original target for CBC comp was 520-530 total, defenitely feel on track for that or maybe even slightly above that albeit with more on bench and less on deads than I was thinking. Time will tell, but feel good.

Side note- Woke up feelin' fuckin' crook, played back to back softball games and now feel 10x worse, bruised shin, sore shoulder elbow and hand :pfft: But squats cure everything right? Bring it on!

[holdenman]

Well and truly fuckin' frustrated at the moment! Been sick with the flu since Sunday and it's still hanging around, have some major bruising on my shin and my golfers elbow (or whatever it is) is flaring up. Haven't trained at all, want to, but know it's not a good idea..

Gonna have to be patient but I'm losing the plot! Hopefully the week off somehow makes me stronger and injury free :pfft:

[holdenman]

Well well well... Journal fail, CBC comp didn't eventuate for me..

Flu stuck around far too long, elbow is getting better, haven't been able to do more than about 60% on bench or deads for 2-3weeks so had to pull out of comp. Was pretty fucked off about it all, was building nicely before that. Oh well, will look at another comp sometime in the not too distant future. Was happy to hit PBs in all 3 lifts in the build up though.

Training has changed, focus is now to increase fitness/reduce fat/maintain mass & strength. Some may say summer cut :pfft:

Anyway today..

Leg extensions

2x10x warm up

3x10x 3/4 stack

Squats

2x10x warm up

5x60kg

5x100kg

5x110kg

5x3x130kg

heels elevated, close stance

4x8x80kg

DB lunges

4x6x27.5kg each leg

Leg press

10x10 up to 220ish kg (60s rest)

Calf press

6x8x140kg (toes in, out, straight)

Easy 10min hiit on bike

[holdenman]

What the fuuark is goin' on in here? lol.

Am only weight training 2-3days per week at the moment just doing basic compound stuff. Focusing on sport, decent amount of cardio and feeling a shit load fitter. Weight is steady low 90's, bodyfat probably 15ish%.

Todays workout..

Squats 5x5 110kg

Bench 5x5 100kg

Widegrip chins 6,5,4

Some ab work

Not really pushing it too much, squatting every workout though.

Heaviest Ive gone on bench in some time, golfers elbow still playin' up, training/playing through the pain at the moment, hopefully get it right over xmas/new years.

[holdenman]

Squats

5x5x110kg

BB row

5x6x70kg

Standing BB press

3x5x60kg

Deadlifts

4x5x100kg

1x10x100kg

Various ab work

20min bike

[holdenman]

Squats

5x5x110kg

DB incline press

4x8x35kg

BB row

4x12x60kg

Close grip bench ss with close push ups (one continuous set)

60kgx10,10 push ups

60kgx8, 8 push ups

60kgx6, 6 push ups

[holdenman]

Did a workout, wow! Need to get strength back, has been too much cardio happening lol

Flat BB bench

2x10xbar

10x60kg (warm up)

10x80kg

8x100kg

6x110kg

3x120kg ds 6x100kg ds 12x60kg

Decline BB bench

3x12x60kg (fast pace)

Cable flies ss wide grip push ups

4 sets

Skullcrushers

4x10x30ish?kg

Push downs

4 sets

Good quick workout.

In B4 "why are you asking for strength templates then doing this shit?"

Still making my mind up :pfft: