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Symmetry..

Flamer

By Flamer
in Workout journals

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Flamer Senior member

Flamer

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Be careful with reverse grip bench presses, they're great for triceps but can be disasterous if you fail... always have a spotte on hand...

Yeah, I can see (& still feel) the potential for disaster there. Was good to get some direction for improvement on my bench.

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Flamer Senior member

Flamer

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Monday 1st Dec

Deadlifts

60kg x 8

80kg x 4 (lost grip, right hand)

90kg x 3 (same thing, lost grip)

100kg x 2

105kg x 1, 1 (was really hoping for a double, just wasn't to be)

60kg x 5

Incline Seated Row

NG 120lb x 10 x 4

WG 120lb x 10 x 4

Hanging Leg Raise 10 x 3

Cable Crunch 9P x 10 x 3

35 min X trainer L10 (440 cal)

Was a whole lot better w/o than I anticipated - given I spent ALL weekend either drunk or hung over and eating shit. Tis the season......

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Flamer Senior member

Flamer

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Wow flamer that is some serious weights. 105 deadlift your best lift?

Yeah - Bench stuck on 50kg (for 3) and squat 100kg x 3. Will keep working on it, hoping the reverse & close grip will asssit my bench numbers. Squat just a matter of practice I think, I don't seem to lack the strength, more lacking confidence. Deadlift this morning was grip problems - right hand. May try a different bar next week.

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Varven Veteran member

Varven

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im suprised u have grip problems...

lol - care to elaborate why your surprised?

LOL is right, Im surprised too

Ok enough of the parody :pfft:

How come you had grip issues at 80kg but were fine at a 100 ?

did u get it off the ground and found it starting to open up ?

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Flamer Senior member

Flamer

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im suprised u have grip problems...

lol - care to elaborate why your surprised?

LOL is right, Im surprised too

Ok enough of the parody :pfft:

How come you had grip issues at 80kg but were fine at a 100 ?

did u get it off the ground and found it starting to open up ?

Nope - had grip problems at 100 too - that's why there is only 2 reps in there. No problem getting it off the ground, just in maintaining grip at the top.

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Flamer Senior member

Flamer

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Tuesday 2nd Dec

Shoulder warm up 3kg x 10 x 2

DB Shoulder Press

13.5kg x 10 x 2

15.5kg x 8 x 2 (getting better, no where near as ugly!!)

A1. Side Laterals 7.5kg x 10 x 3

A2. Front Laterals 7.5kg x 8 x 3

B1. Incline Rear Delt Raise 6kg x 10 x 3

B2. Incline Rear Delt Fly 6kg x 10 x 3

Cable Side Laterals 1P x 12 x 3

40 min X trainer L10 (594 cals)

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Flamer Senior member

Flamer

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Wednesday 3rd Dec

w/up squats 20kg x 12

Box Squats 60kg x 10 x 4 (certainly got the blood moving)

A1. Incline Leg Press 75kg x 12 x 4, 50kg x 25, 25kg x 25 (hurting now!)

A2. High Step ups x 12 x 4 each leg)

B1. Stiff Leg Deadlifts 50kg x 10 x 3 (getting ouchie)

B2. Lying Leg Curl 4P x 10 x 3 (holds at the top)

C1. SB Crunch w. 20kg plate x 10 x 3

C2. SB Leg Raise x 10 x 3

SB Pikes x 10 x 2

Great w/out, throughly enjoyed it - despite the pain (trembling, slight nausea!) Hope to hurt tomorrow.

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Flamer Senior member

Flamer

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Wicked presses, Flamer... I can feel the burn from here! :clap:

Thanks TFB!

Friday 5th Dec

(form day)

Flat Bench

w/up 20kg x 12

30kg x 12 (legs up)

35kg x 10, 10, 8 (legs up)

Incline DB Press 14kg x 10, 8, 8

Cable Flys 2P x 10 x 4

Reverse Grip Bench 25kg x 10 x 3 (love these)

CG Bench 25kg x 10 x 3

Hanging Leg Raise x 10 x 3

Cable Crunch 9P x 10 x 3

No time for cardio today - slept in!

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Flamer Senior member

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OK, so feelin really tired and overtrained. Cuttin down on training a little, and if I don't feel like going, I'm just not gona.

Monday 8th Dec

Nothin!! Didn't even get to work until 11am after work party Sun night :oops:

Tuesday 9th Dec

Slept in, so went after work. Raining, so can't ride horses anyway.

Shoulder warm up 3.5kg x 12 x 2

DB Shoulder Press

14kg x 10

15.5kg x 0 (couldn't get the f@*king left one up :twisted: )

14kg x 10 x 3

A1. L-Laterals 8.5kg x 10 x 3

A2. Front Plate Raise 10kg x 10 x 3

B1. Face Pulls 7P x 10 x 3

B2. Incline Rear Delt Fly 6kg x 10 x 3

Cable Side Laterals 1P x 12 x 3

C1. Hanging Leg Raise x 10 x 3

C2. Cable Crunch 7P x 20 x 3 (couldn't move pin to go to usual 9P, so just upped the reps)

Really, really, really pissed about not being able to get the 15.5kg up for DB Press. 14kg was fine, 15.5 kg was all good last week - GRUMPY!

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biggurl27 Veteran member

biggurl27

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Its the silly season after all Flamer so live a little, I can't believe you have kept your cardio up so much in the off season :shock: . 14kgs for DB is all good and didn't you have an injury on your shoulder any hoo AND always a bit weaker after boozing remember :grin: . 8.5kg lateral raises is awesome I busted out my max's of 6kgs today :oops: hehe

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Flamer Senior member

Flamer

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Its the silly season after all Flamer so live a little, I can't believe you have kept your cardio up so much in the off season :shock: . 14kgs for DB is all good and didn't you have an injury on your shoulder any hoo AND always a bit weaker after boozing remember :grin: . 8.5kg lateral raises is awesome I busted out my max's of 6kgs today :oops: hehe

OK - so that makes me feel a little better. Still need to keep fit if I want to do any triathlons this season though.

Left side is the rotar cuff I damaged, but it wasn't pain stopping me - I just had no strength. Cutting back on my training though, 'cause I'm feeling constantly tired.

Wednesday 10th Dec

Squats

20kg x 15

60kg x 10

70kg x 6

80kg x 3

100kg x 3, 2 (these were not good. All but last one I got stuck in the hole)

60kg x 6

A1. Leg Press 100kg x 10 x 3

A2. High Step Ups x 10 x 3

B1. Stiff Leg Deadlifts 50kg x 8 x 3

B2. Lying Leg Curl 4P x 8, 10, 10

Standing Calf Raise 60kg x 10 x 3

Natural Runner L5 20 min (210 cals)

Knew I wasn't going to make the 100kg squat as soon as I tried to pick it up off the pegs. Lucky I got the best spotter in the world (no shit!). Just highlighted how fatigued I am - holdin out for the holidays and a well earned break!

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Flamer Senior member

Flamer

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Friday 12th Dec

A1. Flat Bench

20kg x 15

30kg x 10

40kg x 4, 4

A2. Incline Bench

20kg x 12

25kg x 8, 8

27.5kg x 8

Reverse Grip Bench 25kg x 10 x 3 (had problems getting 'set up' with these)

CG Bench 30kg x 10 x 3

B1. Cable Flys 2P x 10 x 3

B2 SB Pikes x 10x 3

Single Arm Press Downs 2P x 12 x 3

20 min X Trainer L6 (272 cals)

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Flamer Senior member

Flamer

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Monday 15th Dec

Deadlifts 60kg x 10 x 3 (those elevated the heart rate!)

Incline Seated Row NG 100lb x 10 x 3

Lat Pulldown

90lb x 10

105lg x 8, 8

DB Bicep Curls 8.5kg x 10 x 3

Ezy Curls (NG) 40lb x 10, 10, 7 (failure)

Ab cycles x 40, 30, 20

Planks (30 sec holds) x 2

1 hr X Trainer L10 (815 cals) - this was nowhere near as bad as I remember it being!!

Want to lose 3kg before Christmas. Essentially I could do this just by cuttin the shit out of my diet, but will add some cardio to hasten the process!!

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