half human/half machine - downloading training data...

[Android]

Legs today after a 2-day break from the gym. Tattoo work on Monday was 2.5hrs long so I didn't want to do upper body too soon.

Pre-workout was BSc K-OS and once again I didn't leave the gym tired and spent. Heart didn't race, all good and sleep is not affected later in the night.

Did 6 sets of SLDL, each time getting a better stretch down using just 60kg.

Then standing leg curls, for 4 sets each leg.

Then leg extensions, followed by walking lunges think I did about 100 lunges in total over several walks.

Lastly seated calf raises did 6 sets with 2 plates.

Lots of sets, I can't get high rep sets out yet after doing low rep sets for 6mths so making up for it with sets. Once I do a few weeks Ill up the weight I push or lift again.

[steak]

mad volume on lunges bro

[Android]

Cheers steak. Good shock to the system Legs arent sore today but I can feel they cam close.

Today did Chest.

Bench press 1pps 20 times, 2pps 10 times, then 3 sets of 7 at 3pps. 4th set did 10, seem to better as I warm up.

Tena seated press machine. Weird old thing down o the stack then working sets of 15 reps. Weird because it needs 2 feet to push the arms out to the front and u think you've picked a weight too heavy but it's not really.

Then pec dec did 3 12 rep sets

Lastly incline dumbbells just 25kg warmup and working sets at 45kg for 10 reps each.

Enjoyed the workout bu felt at end of it, cardio-wise. Might be the higher reps than I'm used to, might be my lack of fitness, probably both

[Gym rat]

mean lunges bust out the zimmer frame

[Android]

mean lunges bust out the zimmer frame

Yeah I needed the zimmer frame on Friday so I skipped Friday's workout solely for this reason. Had Saturday off as well while I went to the NABBA show in Whangamata.

Today was Back. Did a deadlift free workout (again I think).

Started on bent-over barbell rows went up to 80kg and stayed on that for 10-12 rep sets. Watched my Shoulders and tried to keep them from rising as I pulled the bar up, and squeezed my Back as I pulled it in to my gut. 3 working sets.

T-bar rows next and worked up to maximum loading, which is 5 plates on this one in BTS and did 6-8 rep sets.

Lat pulldowns next and alternated between leaning back and behind the neck. Just because.

Lastly a seated row machine. Set the seat high and pad forward. Nothing special but I really find this one pumps up my lats the grip is closer than most. This machine I like.

[Android]

Today Legs still a bit sore from last weeks lunges I think.

Shoulders were it today and I covered a stack of exercises. Where I usually do 4-5 sets of things I stopped at 3 and moved on.

Warmed up on side raise machine where u lock your elbows in. Had to step around a black cat which sat by the machine the whole time (BTS, what can I say...)

Seated dumbbell press up to 30kg and steady repping. 2 secs down, 1 sec up was the rough cadence cos 30s aren't max load.

Front raises with plates. 20kg then 40kg with drop-set to 20 after every set...ouch!

Dumbbell side raises next with 15kg and very strict...did 4 sets of these.

Rear delt raises on incline bench one arm at a time...7kg dumbbell lol

Some bent-over raises, then some front raises with 15kg dumbbells.

Rear delts on pec deck machine last of all.

Overall a good session today, not heavy but strict and honest workout

[steak]

Tried those shoulders back rows you mentioned = :nod: :twisted:

[Android]

Tried those shoulders back rows you mentioned = :nod: :twisted:

Really, was it me? ok :-)

Today was bench press and some Arms.

Day off work today and 1/2 day yesterday caught something that everyone seems to be getting. Not hitting me serious tho pretty sure the flu shot helps me out, anecdotal anyway every year I get the shot a flu lasts me 1-2 days only. Years I don't get I'm off for way longer.

Warmed up the arms on some cable work then off to the flat bench.

Worked up the plates and got out an easy 5 for 3pps, first rep paused. Then 4pps I did 2 sets of 1, nice steady touch and go each time. No spotter and not feeling 100% so didn't push it.

Then close grip bench with 100kg, nothing special but 10-12 rep range.

Then e-z-bar curls working up 5kg each side and doing a good 8-12 reps each set until I had 60kg loaded (so with the bar...65kg?).

I swung all 5 of those last reps up, cheated and cheated proudly. I cheat by rolling my Shoulders and elbows moved forward, until it gets to a point where I can squeeze it up and then lowering it is controlled. I don't cheat often but have no issues doing so

[Android]

Legs today and I was so unmotivated this afternoon that I contemplated skipping the session. I decided to at least turn up and go through the motions, some is better than none and at the very least it would maintain what I have.

So Leg Extensions first and reasonable weight just stayed on what was on the machine, about 1/2 stack. Did 4 sets in the 12-20 rep range, warmup.

Squats first up and I did a set of 60kg and then 100kg front squats while my tear-drops were feeling warmed up from the leg extensions. 100kg on my front delts was enough

Then I started doing normal Squats with 3pps and 4pps. Focused on form and breathing and shooting up out of the hole. At 4pps I had to hold onto the bar as it bounces off my Shoulders I should probably do this with 200kg next time. Just did 5-6 rep sets.

Dropped back to 3pps and did a 20 rep set in a different way.

3 reps went down and not quite all the way up, then stand up, reset, and down again for 3 more reps.

Then standing leg curls until sore and pumped.

Then lying Leg curls until sore and pumped.

Then walking lunges 90 of them in x3 30 step sets. I barely made the last few steps of the last set and Legs were pumped up, shorts were stretched and I was happy I did a workout today!

[trainlikeafreak]

you still climbing to the big 125 mate? hows the eating etc going?

[Android]

you still climbing to the big 125 mate? hows the eating etc going?

starting that next week mate, will post up the supps and food when I start the climb :pfft:

cheers!

[Android]

Today was supposed to be Back.

Spent the whole time on deadlifts. Worked up to 220kg and then dropped back to 180kg and analysed single lifts. Did about 8 of them. Each time adjusting my position until finally on lift off my arms are vertical down to the bar and hips are low, back is straight not arched, and head is up.

But after all that, there's a stall in my lift that have been told is my hips. Need to strengthen that with some auxilliary exercises.

Also going to change my setup. I bend down into a crouch, breathe out, straighten legs and inhale, then get down into position and lift. This seems to be preventing me from getting enough air into my diaphragm and most of my breathe is up high...which agitates my throat somehow on some lifts. So I will try and inhale big into diaphragm while standing, then go down and lift.

[Android]

Today was Shoulders.

Did it with just a strong coffee and went heavy.

First up was Smith machine press. Big warmup with 1pps for 25 reps, then 2pps for 12. Then 2.5pps for 8 reps.

Loaded up 3pps and did 3 sets of 3. only thing stopping me doing a couple more each set was the damn equipment. Seat moves back and the end where my feet are lifts up LOL. After the first set I felt like laying plates all over the damn seat frame. Hilarious old equipment at BTS!

Next was a seated press machine that I don't fit into. It was physically impossible to get both hands under the bar to lift off so the heaviest I could go was what I could lift with one arm. Repped out each set into the 20 rep range.

Lastly side raises. 15kg, 20kg, then did 3 sets at 25kg dumbbells for 8 reps each.

Done in 45 mins and out of there.

[Android]

Chest and Triceps today.

Bench press got a good 30mins attention from me today.

Went up from 1pps, 2pps, 3pps, 3.5pps then 4pps for a single.

Back down to 3pps, then 4 sets of singles at 3.5pps.

While I was unloading the bench did a set of close grip press with 2pps.

Triceps next and did dumbbell lying extensions with 15kg then 3 working sets with 20kg.

Cable pressdowns next and with elbows tucked into my side and a flat bar standing 1/2m out from the cable.

Lastly seated tricep pressdown machine. I love this, like doing dips but without screwing your shoulders up when you go heavy. Triceps pumped up with each set and I did 5 of them.

Good effort today, I need to work on reps for my benching. And I should split a day of recovery between Shoulders and Chest. Will look at making a plan that does that, splits Shoulders and Chest, and splits Back and Legs

[Android]

Legs today, awesome productive session back to my original form again.

Squats to start with.

Warmed up with 1pps for 12 reps. Then 2pps for 8 reps, and 3pps for 6 reps and started resetting at start of each lift.

4pps with weight belt on for 5 reps.

5pps with belt and straps for 2 reps.

240kg for 3 reps! Stoked! My old training weight and reps are back.

Stiff-legged deadlifts next and just 1pps for a few sets.

Then Good Mornings with same weight for some sets.

Lastly back to SLDL for 80kg and then 2pps for a couple more sets.

Great result for my workout.

Last Leg sessions were lower Squat weight but with more sets and speed work from memory so it's helped return me to my old self.

El Camino burger from Burger Fuel and a banana shake on the way home

[crazyfacials]

burger fuel

when will it be my turn to eat some during or post work out

[Optimass]

240kg for 3 reps! Stoked! My old training weight and reps are back.

Thats awesome bro - could this be the first CAPO NZ squat record in the making? 8)

burger fuel

when will it be my turn to eat some during or post work out

Brocolli and Pumpkin for you bibby

[Android]

Haha sorry crazyfacials as Opti says it's greens for you mate, it's for your own good.

Today was Back but I was tired from work.

So I took my usual pre-workout K-OS and turned up at the gym.

I wore track pants and didnt think it would affect me...but my deadlifts were awkward and seated rows too cos they got too tight on me.

I did a heavy workout with one or two working sets and in the 8 rep range, like this...

Deadlifts, 1st set 100kg, 2nd set 180kg...done

T-Bar rows, 1st set 4plates, 2nd set 6 plates

Bent-over dumbbell rows, 1st set 35kg, 2nd set 55kg

Lat pulldown, 1st set 2/3 stack, 2nd set 3/4 stack, 3rd set stack for 3 reps then down 4 plates for remaining 5 reps. Stack at 300 was heavier than I thought haha

Seated rows, 2 sets at 3/4 stack

Seated Shrugs, 1st set 3pps, 2nd set 4pps

Done. Didn't get a pump but going heavy for single or double sets and still in the 8 rep range conserved energy. Just for a change.

I did notice by jumping large weight (80kg increase) on deadlifts my smaller stabilizing muscles were my weak points. They felt strained and it was only 180kg. Had I warmed up with gradual increases and more reps I would not have thought 180kg was heavy. Nvm, got thru and felt good to complete.

[Viking Power]

Hey big fella, cathy was talking last night about getting a group of lifters together once a month for a train nothing in concrete yet but keen?

I'm gonna ask a few others also

[Android]

Hey big fella, cathy was talking last night about getting a group of lifters together once a month for a train nothing in concrete yet but keen?

I'm gonna ask a few others also

oh hell yeah, sign me up :pfft: cheers

[Viking Power]

Hey big fella, cathy was talking last night about getting a group of lifters together once a month for a train nothing in concrete yet but keen?

I'm gonna ask a few others also

oh hell yeah, sign me up :pfft: cheers

sweet mate, will be in touch, see ya at coast comp 8)

[HarryB]

Interesting note about making big jumps in weight. I find the same thing if I jump up too quick. The first heavy set feels like a ton but if I do a second set with the same weight... much much easier.

I personally just always take the slow road up now cos I just like to make sure I am ready and don't waste a set. ( I do so few real sets as it is )

[Android]

Interesting note about making big jumps in weight. I find the same thing if I jump up too quick. The first heavy set feels like a ton but if I do a second set with the same weight... much much easier.

I personally just always take the slow road up now cos I just like to make sure I am ready and don't waste a set. ( I do so few real sets as it is)

If you feel it then it must be true mate! 8th September...you ready? :pfft:

Arms yesterday, just a big feel good pump-fest at Les Mills...and then did some weights :shock:

Think I was in there an hour and 15 doing biceps, triceps, biceps, triceps, biceps, triceps, ad infinitum. Nothing heavy rep range all 15 - 25 reps covering 8 different exercises.

Also did a set of Shoulder presses and rear delts in the middle to give the Arms a break. They were hitting exhaustion, but after the break they were fine and pumped up again.

Might have to do a Chest workout tonight, some endurance work perhaps with a weight no heavier than 160kg. Arms aren't sore but they have some feeling in them so will see how they hold up.

[Android]

Today was Chest.

2 exercises, flat bench then incline bench.

Warmed up from bar, 1pps, 2pps, 3pps....pausing first rep, then 4pps with no pause. Did 3 sets of 2 reps at 180kg no spotter. 2nd set felt like I could do more but not confident to do 3 reps...now that I can sustain a few sets next time I should be able to get a 3 repper out.

Then back down a touch to 160kg and did 2 more sets for 4 reps each.

This for me was a good session getting back into the groove. Arms didn't feel smashed so 180 is not my 1RM anymore.

Next was incline bench and just started at 2pps and then did a few 5-6 rep sets @ 120kg all the way down to the Chest. Incline bench is a long movement!

Done, out the door inside 45mins tonight. Felt gooooood 8)

[Optimass]

Your numbers going to be hard to beat Sept time - are you going RAW or RAW+ (unwrapped or wrapped knees on squats?).