Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Ash's Journal

Ash

By Ash
in Workout journals

 Share

Recommended Posts

  • Replies 585
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Posted Images

Ash Senior member

Ash

Posted
  • Author
Posted
Kick ass.

Thanks.

What's wrong with your neck? Symptoms?.

It's felt a bit "out" for a while although it wasn't too bad....but when I was doing machine rows last week, my neck and right trap started seizing up and I ended up with a limited range of motion. I've carefully trained around it and it's much better today.

Are you doing any rehab for your legs?

Yep - stretching, using light weights for higher reps and taking some good joint formula.

EDIT: BTW, I replied to your PM, not sure if you got it though.

I did - thanks for the reply. I still reckon you should start a journal :grin:

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted
Awesome stuff mate!

Your workouts are really comming along nicely :nod: Great to see consistent improvements.

Thanks. I seem to be in a space where I am making consistent progress. The weights are going up and I am noticing decent improvements. .

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted

Chest, delts and tris today - short and sweet

Smith machine incline press

60 x 8

(Last time 57.5 x 8 )

This was a real mind game today. My warmup sets felt heavy and I battled to get 6 measly reps with 50kg. I had to give myself a serious lecture to get fired up for the work set.

Hammer shoulder press

70 x 8

(Last time 67.5 x 9)

Same story here - 60kg felt like 160kg. I was very chuffed to get 70kg up for 8.

Close grip bench press

92.5 x 7

(Last time 90 x 9)

I got to 7 reps easily enough but failed badly on the 8th and had to dump it. Good thing I was in the rack.

All in all a good workout - strength gains just keep coming but I think I'll try and get my reps on these movements up to 10 or so before I add weight again.

I should be able to train traps again next time out.

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted

Monday - back, bis, forearms and legs (no quads today -I'm giving my knees a good break)

Horizontal rack chins

BW x 11

BW x 10

I'm trying something new here - I really enjoy doing rack chins, so I've started doing a similar movement for back thickness. Instead of just hanging from the BB, my body is held parallel to the floor and I try touch my chest to the bar. I did 2 sets today, just trying to get the feel of the movement and I think it's got some potential, especially with some added weight.

Rack chins

BW +10kg x 8

(Last time BW + 5kg x 9)

Seated incline DB curl

20 x 11

(Last time 20 x 10)

Standing DB wrist curls

30 x 11

(Last time 27.5 x 14)

Seated leg curls

40 x 11

(Last time 40 x 10)

Standing calf raises

125 x 19

Re-introducing this to my routine after a long break - my back seems to be Ok with it.

Link to comment
Share on other sites
Varven Veteran member

Varven

Posted
Posted

Hey Ash, good work on the rack chins mate, I struggle with even a 2.5 kg plate to nail reps in PERFECT form.. 10kgs is definitely hot !

Im guessing your doing horizontal rack chins so you dont have unnecessary stress on your back as you would in bent over barbell rows ? Or is it just to add variety ?

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted
Hey Ash, good work on the rack chins mate, I struggle with even a 2.5 kg plate to nail reps in PERFECT form.. 10kgs is definitely hot !

Im guessing your doing horizontal rack chins so you dont have unnecessary stress on your back as you would in bent over barbell rows ? Or is it just to add variety ?

Thanks V. I think I'll stay at 10kg on Racks for a few sessions just to nail the form.

The horizontal rack chins are an attempt to add another back thickness exercise into my routine (besides machine rows) that won't strain my lower back. I can't afford another injury like the last one - so no BB rows, DB rows, T Bar rows or cable rows :( Still the horizontal version felt really good, once I get the right form and grip spacing, I think they'll be fantastic.

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted
nice work man

Thanks jono

Solid there mate. Hey i remember you saying you had started a joint formula, hows that going?

Thanks. I've noticed some decent improvements in some areas already. My wrists are much better than they were but my knees are taking more time to come right but it feels like they are getting there. :grin:

Link to comment
Share on other sites
Varven Veteran member

Varven

Posted
Posted

Ash have you tried incline bench or bench prone db rows... ZERO stress on lower back mate. its one of the best lat isolation excercises i can think off with no stress. You set up a bench at a 30 - 40 deg incline, lie down on it , facing down.

Your legs can either rest on either side or for complete isolation, the knees should rest on the padding between the adjustable part and the tiny part your ass goes on. Then row both dbs at the same time.

Im sure you can do this is as it has sero stress on the spine, joints, lower back.

do you get the concept.. or is it undoable due to injury ?

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted
Ash have you tried incline bench or bench prone db rows... ZERO stress on lower back mate. its one of the best lat isolation excercises i can think off with no stress. You set up a bench at a 30 - 40 deg incline, lie down on it , facing down.

Your legs can either rest on either side or for complete isolation, the knees should rest on the padding between the adjustable part and the tiny part your ass goes on. Then row both dbs at the same time.

Im sure you can do this is as it has sero stress on the spine, joints, lower back.

do you get the concept.. or is it undoable due to injury ?

I've tried those in the distant past - I'll give them a go as well. Thanks for the suggestion....I knew there was an exercise I was missing.

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted

UGH! I put up a dismal performance today in the core lifts. :evil:

Could be because:

1. There was just too little food in the tank

2. I've been sleeping really badly for the last few days

3. I'm just stale on those specific exercises

4. I'm overdue for a break

It's probably a combination of 1, 2 and 3 and I think I'll just keep pushing through with new movements and eat more.

Wed - chest, delts. tris, traps

Incline BB press

82.5 x 8

(Last time 82.5 x 8 )

I just couldn't shift the 9th rep and that's the 2nd time I've failed to progress on this exercise, so it's history! Back to incline DB press I think.

Smith machine military press

47.5 x 6

(Last time 47.5 x 7)

I've been doing a lot of this exercise because BB military press puts a bit of strain on my back when I'm getting the BB out of the rack. I reckon I'll drop the smith machine and go with seated DB press.

DB Shrugs

30 x 14

(Last time 25 x 14)

Easy progress here but the weights are still relatively ight. I'm not pushing these up too quick.

Pushdowns

76 x 12

(Last time 69 x 12)

Easy progress here as well.

Link to comment
Share on other sites
Ash Senior member

Ash

Posted
  • Author
Posted

Felt like an average workout today even though I beat the logbook on all my lifts.

Close grip pulldowns

87 x 10

(Last time 84 x 10)

Horizontal grip machine rows

75 x 11

(Last time 75 x 10)

Cable curls

63 x 12

(Last time 63 x 10)

Standing DB wrist curls

30 x 12

(Last time 30 x 11)

Standing calf raises

128 x 20

(Last time 128 x 19)

I'll train legs tomorrow after cardio - at least my knees will be fully warmed up.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...