Beaten Paths are For Beaten Men

[Old Bull]

Triceps/Guns/Shoulders

Prehab

Rotators Super Minis

1 x 20 x 3 Sets

Dynamic Ab Crunch Green Band

1 x 8 x 3 Sets

DB Incline Elbows Out Tri Ext

8 x 25lb

8 x 30lb

8 x 35lb

DB Roll Back Tri Ext

8 x 30lb

8 x 35lb

8 x 40lb

JM Press

8 x 20kgs

8 x 30kgs

8 x 35kgs

Ezy Bar Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Hammer Curls

8 x 30lb

8 x 35lb

8 x 40lb

Preacher Curls

8 x 15kgs

8 x 20kgs

8 x 25kgs

Seated Shoulder Press

8 x 30kgs

8 x 40kgs

8 x 50kgs

Bradford Press

8 x 20kgs

8 x 27.5kgs

8 x 35kgs

Cuban Press 2" Fat Bar

1 x 6 x 3 Sets

Notes:

Checked the last cycle and started on the weights that I finished that cycle with. Quiet pleased with how it went strength has picked up in a few of the exercises there should be some good gains on this cycle.

Shoulders as usual are tough as, but gettin better.

OB

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 10 x 3 Sets

Notes:

Core work is starting to improve the Saxon Side Bends were pretty tough when I started but I getting a better ROM, and the same on the Leg Raise

OB

[Old Bull]

Squat/Squat Assist/DE Bench Press

Romanian Pause Pulls Shrug at Top 3 Second Holds

3 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs Lot more stable in the Hip

Seated Good Mornings

3 x 20kgs

3 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs

3 x 110kgs Better Depth & more Solid

CV Deadlifts

8 x 135lb x 3 Sets

GHRs

1 x 8 x 3 Sets

Reverse Hypers

8 x 160lb x 3 Sets

DE Bench Press + 2 Super Minis Press

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs x 6 Sets, 3 grips

Notes:

Changed the top order after last week and It was not as harsh on the hip. Did the Romanians first the Seated GMs a good way to do them I feel. Not the Volume that I am use to but good to see how this comes along.

Dropped the George As just to see how the back goes with the rejig. Bench has been quite good lately, happy with my new grip, the last set in 2 fingers is quite strong.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

BarBell Roll Outs

1 x 6 x 3 Sets

Seated Box Jumps 24"

1 x 8 Jumps x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

Changed one of my core exercises around, use to do BarBell Roll Outs on a Thursday. But on Friday after DE Squats and Deadlift Assist the Reverse Hyper was killing my lower abs. So decided to swap with Blast Chain Prone Abs because tomorrow is Bench Day no Hypers.

Seated Jumps were pretty good today explosive and good height.

OB

[Old Bull]

ME Raw Bench/Bench Assist

Prehab

Pull Down Abs

12 x 40kgs x 3 Sets

Pull Aparts Purple

1 x 20 x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

3 x 40kgs

3 x 55kgs

3 x 70kgs

3 x 80kgs

4 x 75kgs

5 x 70kgs This is something new that I am trialing

Medium Grip Bench Press

3 x 60kgs

3 x 75kgs

3 x 90kgs

3 x 100kgs x 3 Sets Did this to change around after the Incline change.

DB Bench Press

5 x 65lbs

5 x 80bs

5 x 95lbs Not bad this set

Masons

13 x 120lbs x 3 Sets

DB Front and Side Combo

10 x 10lb x 3 Sets

Face Pulls Chains

15 x 110lb x 3 Sets

Notes:

Have thrown in a slight twist to my workout. I have been going good and the gains have been coming. Just want to up the ante a bit and see how this goes.

I was doing my last set for 3s which was ok, but will trial the Wave Load. Test run today and it felt good did it for the first exercise only but will do it for both main exercises next week. I will up the reps next week if I do 3 on my top will do 6 next then 9, maybe a tough ask might do 2 at top.

OB

[Old Bull]

ME Raw Bench/Bench Assist/DE Deadlifts

Prehab

Pull Down Abs

10 x 40kgs x 3 sets

Pull Aparts Purple

1 x 20 x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

3 x 40kgs

3 x 55kgs

3 x 30kgs

2 x 80kgs

4 x 75kgs

8 x 70kgs This was tough but good.

Medium Grip Bench Press

3 x 60kgs

3 x 75kgs

3 x 90kgs

3 x 105kgs

5 x 97.5kgs

9 x 90kgs Surprised here, was getting tough at 5.

DB Bench Press

5 x 65lbs

5 x 80lbs

5 x 95lbs

Masons

13 x 120lbs x 3 Sets

DB Front and Side Combo

10 x 10lbs x 3 Sets

Face Pulls Chains

15 x 120lb x 3 Sets

DE Deadlifts Hook Grip

3 x 70kgs

3 x 90kgs

3 x 110kgs

3 x 125kgs

2 x 140kgs x 8 sets 15 seconds between sets.

Notes:

First workout for a week, do not know which is worse, comping or setting up and running a competition. At least with entering a comp I get to train in between and straight after. Here I have not been able to train till today, all the paper work and stuff.

But back on the Coal Face and it felt good too.

The Wave Load was better today on the Inclines, last set did 2, then 4, then 8. On the Flat bench did 3 for some reason so 6 and 12 was not going to happen did 5 and 9.

OB1

[Old Bull]

Core/Rehab

LandMine

10 x 20kg x 3 Sets

DB Side Bends

10 x 85lbs

10 x 90lbs

10 x 95lbs

Rehab

Dumbbell Supine 1 Arm Protraction

15 x 40lb

15 x 45lb x 2 Sets

Kelso Shrug Wide Grip CSR

8 x 30kgs

8 x 40kgs

8 x 50kgs

Seat-Belt

10 x 50lb x 3 Sets

The Sword

10 x 30lb x 3 Sets

Lat Stretch

1 x 10 x 3 Sets

Wall Stretch

1 x 10 x 3 Sets

Notes:

This was the first core/rehab for a week, bit tight but generally a productive session.

OB1

[Old Bull]

De Squats/Deadlift Assist

Prehab

Adductors Purple Band

1 x 20 x 3 Sets

Seated Calf Raise

12 x 50kgs x 3 Sets

DCs

1 x 15 x 3 Sets

DE Squats 12" Box + 6" Foam

5 x 20kgs

5 x 35kgs

5 x 50kgs

5 x 65kgs Good Warm Up to here

4 x 80kgs

3 x 95kgs

2 x 110kgs x 8 sets Good Speed Throughout

Good Mornings

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs Good for a few weeks away from them.

Neutral Grip LPDs

5 x 50kgs

5 x 60kgs

5 x 70kgs

5 x 80kgs

Unilateral One Arm Rows

5 x 20kgs

5 x 25kgs

5 x 30kgs

5 x 35kgs

Rack Pulls Above Knee

3 x 100kgs

3 x 130kgs

3 x 160kgs

3 x 190kgs

3 x 220kgs First rep a bit slow, next two were Good and Fast.

Reverse Hypers

8 x 140lb x 3 Sets

Notes:

Cut this session a bit short, but had a week off so it was pretty good. Speed was good GMs were strong good depth, and the pulls went surprisingly well. I am one these types that need to hit the back consistently.

OB1

[Old Bull]

Triceps/Guns/Shoulders :pfft:

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lb x 3 Sets

DB Incline Elbows Out Tri Ext

8 x 25lb

8 x 30lb

8 x 35lb

DB Roll Back Tri Ext8 x 30lb

8 x 35lb

8 x 40lb

4 Board Medium Grip Bench Press Paused

8 x 60kgs

8 x 80kgs

8 x 100kgs

EZY Bar Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Hammer Curls

8 x 35lb

8 x 40lb

8 x 45lb

Preacher Curls

8 x 15kgs

8 x 20kgs

8 x 25kgs

Seated Machine Shoulder Press

8 x 30kgs

8 x 40kgs

8 x 50kgs

Bradford Press

8 x 20kgs

8 x 27.5kgs

8 x 35kgs

2"Fat Bar Cuban Press

1 x 6 x 3 Sets

Notes:

2 weeks since the last Gun Show not a bad workout today. Changed one of my exercises in the Triceps to 4 Board Paused. Just looking at getting some top end strength work in these cycles may have a Bench Comp in January Qualify for the 2009 Masters Worlds Bench.

OB1

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Glute Stretch

1 x 20 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 10 x 3 Sets

Notes:

Bit lethargic the hot weather and trained a lot later in the afternoon, well the evening.

OB1

[Old Bull]

Squat/Squat Assist/DE Bench Press

Prehab

Standing Calf Raise

12 x 100kgs x 3 Sets

Pull Down Abs Straps

10 x 40kgs x 3 Sets

DCs

1 x 15 x 4 Sets

Romanian Pause Pulls Shrug at Top 3 Second Holds

3 x 110kgs

3 x 120kgs

3 x 130kgs

3 x 140kgs

3 x 150kgs A good shunt a Lot better than the last cycle good improvement.

Seated Good Mornings

3 x 20kgs

3 x 35kgs

3 x 50kgs

3 x 65kgs

3 x 80kgs

3 x 95kgs

3 x 110kgs Was going to go up but happy with how this weight went.

CV Deadlifts

8 x 135lb x 3 Sets

GHRs

1 x 8 x 3 Sets

Reverse Hypers

8 x 140lb x 3 Sets

DE Bench Press + 2 Super Minis

3 x 20kgs

3 x 30kgs

3 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs x 6 Sets, 3 grips last grip seemed to be the strongest and fastest, will attempt to time next week.

Notes:

Last week in this cycle will deload over Christmas, this cycle has gone pretty well strength has increased but the form and technique has improved the most.

The new grip, pinky on the ring seems to be the fastest and strongest like I said above will attempt to time it.

OB

[Old Bull]

Core/Rehab

Sled Drag 100kgs

1 x 60 Steps x 3 Sets

BarBell Roll Outs

1 x 6 x 3 Sets

Seated Box Jumps 24"

1 x 8 Jumps x 3 Sets

Rehab

Aeroplane

1 x 10 x 3 Sets

Cat Camels

1 x 15 x 3 Sets

Sacroiliac Stretch

1 x 60 seconds x 3 sets

Notes:

Hot and Sticky, session went well Seated Box jumps took a set to get into the zone, Roll Outs wee tough not surprisingly.

[Old Bull]

ME Raw Bench/Bench Assist

Prehab

Pull Down Abs

10 x 45kgs x 3 sets

Pull Aparts Purple

1 x 20 x 3 Sets

Medium Grip Incline Bench Press

5 x 20kgs

3 x 30kgs

3 x 45kgs

3 x 60kgs

3 x 75kgs

2 x 85kgs

4 x 77.5kgs

8 x 70kgs Better than last week but still tough.

Medium Grip Bench Press

3 x 60kgs

3 x 70kgs

3 x 85kgs

3 x 100kgs

2 x 110kgs

4 x 102.5kgs

8 x 95kgs Just got the last rep it was tough and go.

DB Bench Press

5 x 65lbs

5 x 80lbs

5 x 95lbs Last set was a gritty one.

Masons

15 x 120lbs x 3 Sets

DB Front and Side Combo

10 x 10lbs x 3 Sets

Face Pulls Chains

15 x 120lb x 3 Sets

Notes:

Was quite pleased with how this workout eventuated, a couple of minor little highlights. The Incline 2 x 85 and 8 x 70kgs, The Medium 8 x 95 have not done this many after going up.

Shoulders were just starting to feel it, normally this would happen at the first few sets on the Incline, but it was not till after the DB Bench. Signs that the day spent on shoulders is really helping, and the fact that I am getting slightly stronger.

OB

[Old Bull]

Core/Rehab

Land Mines

8 x 20kgs x 3 Sets

DB Side Bends

10 x 85lbs

10 x 90lbs

10 x 95lbs

Rehab

Dumbbell Supine 1 Arm Protraction

15 x 35lbs x 3 Sets

Kelso Shrugs CSR

8 x 30kgs

8 x 40kgs

8 x 50kgs

Seat-Belt

10 x 50lb x 3 Sets

Lat Stretch

1 x 8 x 3 Sets

Wall Stretch

1 x 8 x 3 Sets

Notes:

Will mix up the core work next time 2 exercises on the Obliques that was interesting.

Lat and Wall Stretch are really starting to come along very pleased with how this is progressing.

OB

[Old Bull]

DE Squats/Deadlift Assist

Prehab

Adductors Purple

1 x 20 3 Sets

DCs

1 x 15 x 4 Sets

Seated Calf Raise

12 x 50kgs x 3 Sets

DE 12" Box Squats + 6" Foam

5 x 20kgs

5 x 45kgs

5 x 60kgs

4 x 75kgs

3 x 90kgs

3 x 105kgs

2 x 120kgs x 8 Sets

Good Mornings

3 x 60kgs

3 x 80kgs

3 x 100kgs

3 x 120kgs

3 x 140kgs

3 x 160kgs Comfortable, good depth and strong finish.

Neutral Grip LPDs

5 x 50kgs

5 x 60khs

5 x 70kgs

5 x 80kgs

5 x 90kgs Lot better more controlled than previous attempts

Unilateral One Arm Rows

5 x 20kgs x 3 Sets

Rack Pulls Above Knee

3 x 100kgs

3 x 130kgs

3 x 160kgs

3 x 190kgs

3 x 220kgs Good but a slight niggle, sacroiliac so left it at that.

Reverse Hypers

8 x 165lbs x 3 Sets

Notes:

Was a good session tonight, DE Squats were fast good lockout, GMs were up by 20kgs they felt good. Did the uni-laterals just 3 at 20kgs, happy at what was previous so left it at that and just did the racks.

OB1

ps

Might be a while between drinks

[SoaringSwine]

Might be a while between drinks

???

[Old Bull]

Might be a while between drinks

???

SSSSShhhhhh Comrade

[Old Bull]

Triceps/Guns/Shoulders

Prehab

Rotators Int/Ext Minis

1 x 20 x 3 Sets

DB Side Bends

8 x 85lb x 3 Sets

DB Incline Elbows Out Tri Ext

8 x 25lb

8 x 30lb

8 x 35lb

DB Roll Back Tri Ext

8 x 30lb

8 x 40lb

8 x 50lb

4 Board Medium Grip Bench Press Paused

8 x 70kgs

8 x 90kgs

8 x 110kgs

EZY Bar Curls

8 x 20kgs

8 x 30kgs

8 x 40kgs

Hammer Curls

8 x 30lb

8 x 40lb

8 x 50lb

Preacher Curls

8 x 15kgs

8 x 20kgs

8 x 25kgs

Seated Machine Shoulder Press

8 x 30kgs

8 x 40kgs

8 x 50kgs

Bradford Press

8 x 20kgs

8 x 27.5kgs

8 x 35kgs

2"Fat Bar Cuban Press

1 x 6 x 3 Sets

Notes:

Nice tidy session, weights were good and signs of some good gains in strength.

Shoulders still tough to do.

OB1

[Old Bull]

Core/Rehab

Hanging Leg Raise

1 x 6 x 3 Sets

Saxon Side Bends 10lb

1 x 10 x 3 Sets

Reverse Crunch

1 x 10 x 3 Sets

Rehab

Sacroiliac Stretch

1 x 60 Seconds x 3 Sets

Glute Stretch

1 x 30 Seconds x 3 Sets

Pec Stretch

1 x 30 Seconds x 3 Sets

Lateral Step Overs

1 x 10 x 3 Sets

Notes:

Done quite quickly no rests quick turnover. Will see whether I will do Sundays or not will sort it out next week.

OB1

[Old Bull]

Trainings of some Arresters in the Preparatory Period

Week 1 Day 1

Prehab

Rotators Minis

1 x 20 x 3 Sets

Pull Down Abs

12 x 40kgs x 3 Sets

Press Lying onto Horizontal Bench

5 x 20kgs

5 x 35kgs

4 x 47.5kgs

3 x 58kgs

3 x 69kgs

3 x 81kgs

Football shirts for the Press Lying onto Horizontal Bench. 48 The Fury

3 x 96kgs

2 x 110kgs x 4 Sets

Breeding Dumbbells Lying onto Horizontal Bench

10 x 20lb x 3 Sets

10 x 25lbs x 2 Sets

Squeezings on the Bars with the Burdening on the Feet

1 x 8 x 5 Sets

Notes:

1st day of the new cycle, precentages were in the 70/80s, session was over in under an hour.

Put my 48 Fury on by myself which I have never been able to do before. Big ups to the shoulder and rehab work. Flies I have not done for ages, can not even count the years interesting exercise. Dips were tough too, but got a lot further down than I ever have since the injurys.

Going to enjoy this cycle.

Comrade OB

[Varven]

most of those ex's are foreign to me bro.. breeding dumbells ??

btw do you still have Ultimate Speed Strenght Results t-shirts too ?

[Old Bull]

most of those ex's are foreign to me bro.. breeding dumbells ??

Bro,

Just the Russian/English Translation from a translated training manual.

Press Lying onto Horizontal Bench

Bench Press

Football shirts for the Press Lying onto Horizontal Bench. 48 The Fury

Bench Shirt/Bench Press

Breeding Dumbbells Lying onto Horizontal Bench

Flies

Squeezings on the Bars with the Burdening on the Feet or(on the belt)

Dips BW or Weighted Belt

They have some other pretty good ones

Squatting with The Rod on the Spin to the Box

Box Squats

Squatting with The Rod on the Breast

Front Squat

Inclinations with the Rod on the Arms Standing

Good Mornings

Squeezings from the floor with the burdening on the spin

Press up with weight on the back

Thrust from skirtings, i. p. the heading it is located below elbows

Rack Pulls above knee

Thrust to the Elbows

Deadlift to the Kness

Thrust is camp competing (classical).

Deadlift

btw do you still have Ultimate Speed Strenght Results t-shirts too ?

Will ask what size

OB

[Old Bull]

GPP

Inclinations to the side Burdening with Dumbbell

8 x 85lb

8 x 90lb

8 x 95lb

Lift to the Biceps, Costing Standing

8 x 20kgs

8 x 30kgs

8 x 40kgs

Thrusts of Block to Stomach Sitting

8 x 60kgs

8 x 65kgs

8 x 70kgs

Inclinations with the Band Plechakhstoya

1 x 15 x 3 Sets

Lift to the Noses with Blocks sitting on Thighs

12 x 50kgs x 3 Sets

Thrust of Block to the Face Standing

12 x 120lbs x 3 Sets

Notes:

Days off have changed from Core/Rehab to GPP I have a selection of exercises which I can do Tuesday, Thursday and Saturday looks like Sunday is a non training day. Have to get use to that, Yeah Right.

Comrade OB1

[Varven]

GPP

Inclinations to the side Burdening with Dumbbell

Lift to the Biceps, Costing Standing

Thrusts of Block to Stomach Sitting

Inclinations with the Band Plechakhstoya

Lift to the Noses with Blocks sitting on Thighs

Thrust of Block to the Face Standing

Shoulder Press?

BB curls ?

Face Pulls?

Snatch off blocks ?

I give up ....

which text is this ?

Size I suppose is an XL... Im 6'0 tall and 105kgs....Much appreciated... rather show the boys here my true colours

[Old Bull]

GPP

Inclinations to the side Burdening with Dumbbell

Lift to the Biceps, Costing Standing

Thrusts of Block to Stomach Sitting

Inclinations with the Band Plechakhstoya

Lift to the Noses with Blocks sitting on Thighs

Thrust of Block to the Face Standing

Shoulder Press?

BB curls ?

Face Pulls?

Snatch off blocks ?

I give up ....

which text is this ?

Size I suppose is an XL... Im 6'0 tall and 105kgs....Much appreciated... rather show the boys here my true colours

Close

DB Side Bends

BB Curls

Seated Rows

Band Good Mornings

Seated Calf Raise

Face Pulls

Blocks are a weight stack :doh:

Sheiko Online Translation

I have orderd they are just waiting to see who else wants some to do another run they have none left.