deegee's Journal

[deegee]

yesterdays workout chest and bi's

db press

25

35

35

40 x 6

dips

6

6

6

cable x-over

20

25

30

30 x 7

db curl

12.5

17.5

17.5

22.5 x 6

preacher curl

30

40

50

60 x 6

finished using 8 kg dbs standing curls to failure

[deegee]

Yesterday back and tri's

lat pulldown

lbs

90

160

165

195 x 4

cable row

lbs

105

165

180

210 x 6

db row

20

30

35

40 x 6

v bar pulldown

150

150

195 x 6

tri press

50

60

60

70 x 8

tri ext

7 10

10

12.5 x 6

up on most weights and reps

[deegee]

shoulders and delts

bad news here did in my right shoulder a few days ago playing sport in a fair bit of pain so had a light day just feeling out what it could do

db shoulder press

15

17.5

20

25 x 6

felt better as I warmed up

bb press behind head

15

30

45

60

75

90 x 8

these all in lbs and I did slow and got a good stretch from it

bb shrugs

50

60

80

100 x 8

these felt fine minor discomfort only

lateral raises

7

10

10

12.5 x 6

front raises

6

8

10

12.5 x 6

db shrugs

20

25

32.5

37.5 x 8

as I worked I slowly improved in my shoulder flexibility I hope this will clear up in a week or so

[Pseudonym]

Have you tried broomstick stretches? I think Growth suggested these to someone a while back. I tried them, and they certainly helped my chronically dodgy shoulder a bit.

[deegee]

what are they exactly, I will give them a go by all means

[Pseudonym]

http://www.nzbb.co.nz/forum/viewtopic.p ... ight=broom

[deegee]

Legs

Made an adjustment to workout by increasing reps to 10-15 range and reduced sets in some cases.

bb squats

60

90

110

130 x 6

was initialy disapointed with this as I though I was only lifting 115 but realised I had put on different weights and got a new pb!

leg xtn

90 x 15

120 x 12

170 x 10

calf standing

lbs

225

300

300 + 20kg x 10

leg press

4 pps 15

5 pps 12

6 pps 10

seated calf

40

60

75 x 10

ham curl

65 x 15

50 x 12

50 x 12

found it really hard pushing beyond 12 reps and slid to 10 on most last set though i was aiming for 12 weight down on most accordingly

[deegee]

Still training, not posting at the moment as I am not keeping a record of the weight I am doing, the split is the same but I am increasing reps to 15 per set and going to failure on the reps not the weight.

Will train like this for another 2 weeks before getting back to the heavy weight and lower reps.

[Varven]

Still training, not posting at the moment as I am not keeping a record of the weight I am doing, the split is the same but I am increasing reps to 15 per set and going to failure on the reps not the weight.

Will train like this for another 2 weeks before getting back to the heavy weight and lower reps.

I wish I had regularly done this last year. I probably wouldnt have soo many joint injuries now.

Your Leg Press looks good bro... are you happier using Leg Press compared to squat ?

[deegee]

I'm finding training like this seems to build up my strength in tendons etc and has worked well on a shoulder injury/strain that I have.

I find leg press easier but get more satisfaction from the squats as there in no machine assistance.

[jono]

solid 130 sq man

[deegee]

solid 130 sq man

cheers i feel I will top that comfortably when I return in a couple of weeks to my usual routine

[Growth]

Deegee, nice to see a heavy squat mate. When are you back?

[deegee]

I am traing still 4 times a week just going for high reps and really enjoying the gains i am seeing, will keep going like this for another few weeks yet I think, getting in a few 10 km joggs every so often also.

[deegee]

Been resting from the weights this week kept up cardio though. Looking into some other high rep routines if anyine ha got any linkd/ideas.

[Pseudonym]

I have a shoulder workout I love, but it's high volume as well as high reps. So it may not be suitable if you're still in rehab mode...

http://www.t-nation.com/readTopic.do?id=469072 (I substitute some of the stranger exercises for ones I feel are kinder on the joints)

[deegee]

Thanks for that, will definatly adapt part of that programe.

I am not really in rehab mode, I changed to high reps fopr a change in routine, and have been just loving it, great increase in overall strength and endurance.

Not going to go back to the old low reps heavy weight until I start running oput of steam on what I am doing at the moment. lean gains are coming along well.

[deegee]

Last day of high reps, will be interestig to see how things go on monday when I change back to the old routine, I feel stronger and have gained about 4 kgs on this routine

[jono]

Last day of high reps, will be interestig to see how things go on monday when I change back to the old routine, I feel stronger and have gained about 4 kgs on this routine

gains are fun :grin:

[Growth]

Hmm, just having a quick squis in your journal...

your as bad as me!

How is your training going?

[deegee]

Its going fine, but got out of my routine for a while and have been taking a rest till about 2 weeks ago

[sponge]

do you find it hard to get back into once you stop for a bit like that?

[lazyone]

I have a shoulder workout I love, but it's high volume as well as high reps. So it may not be suitable if you're still in rehab mode...

http://www.t-nation.com/readTopic.do?id=469072 (I substitute some of the stranger exercises for ones I feel are kinder on the joints)

I remember you posting this link a while back pseudonym... and I made some good gains on it - had to change a few exercises too lol.. but thanks for posting it!

Sorry for the hijack degee!

[deegee]

Yeah its always a bit hard getting the motivation going and a bit sore for the first few days back, its good to have a rest though and I feel much better for it.

[deegee]

I will probably start updating my journal again in the next couple of months I will be away again for a bit next month so I'll wait till after then.