Absolutely love the belt squat, my favourite bit of kit I think. Pendulum is love hate, I hate the thing, it hates me, but it does a job I don’t feel anything else does
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Gym was shut today due to a water cut, luckily I have a home gym
Shoulders & Back
Lateral raises x 6 sets
Reverse flys x 4 sets
Front raise x 2 sets
Seated military x 1 dropset
Weighted pull ups x 5 sets
Chest supported row x 4 sets
4 Likes
Well shows what I know, planning to cut training down to avoid getting ill whilst work is manic……full blown man flu. December isn’t my friend
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I hope you get better. I caught a stomach virus over Thanksgiving week. I was a human salad shooter. Instead of riding the bus home from my daughter’s they drove me home. I feel your pain.
@Friedrich at least they looked after you, my lot would still have me running round after them.
Hope you’re all good now
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Rant time
This week I enquired about getting a coach for leg days. I’ve seen a new pt at my gym and she seems pretty hardcore. Looked at her online and she’s got decent results. I messaged her and arranged a client consultation and filled out her appropriate forms……only for her not to show and ignore my messages. I can’t stand ignorance!! Plus back to looking for a local coach
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It’s been 16 days and the germs are still lodging rent free!!! Just a cough and extreme nose running still BUT I’ve just had the best leg session I’ve had in months despite not being able to breathe after around rep 4 of each set.
If I’m honest that’s the best session I’ve had in general in so long, I know this because the endorphins were unreal after, on such a natural high, still am as you might tell from the rambling.
Anyway the session went as follows
Leg extensions x3 sets
Belt squat x4 sets
Pendulum squat x3 sets
Leg press x3 sets
Leg extension x1 giant drop set
I also felt my squat movement benefited hugely from putting extensions back at the beginning of the session. Felt so much stronger!!
Now the goal is to at least match that session in intensity week in week out and perhaps these twiglets might begin to grow….oh and eat like bear ready to hibernate, that should help
6 Likes
Today I got in from the gym and my 5 year old asked me if I had a good session.
This made me so happy, sounds daft I know but I don’t remember the last time anyone asked me that (my mum always did when I lived at home)
It really is the little things
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That is cool!
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Yesterday was hamstrings and it pretty much completed the best training week I’ve had in a long time! I feel I’ve nailed intensity this week, and it’s something I need to keep up if I genuinely want to progress and perhaps someday get on stage
Feeling more motivated than I have in a long time and now I need to get my eating right again. This last month I’ve got lazy with diet, partially through how busy I’ve been at work, but it’s easy to make excuses
Yesterdays session
Seated hamstring curl x 4 sets
Good morning/RDL’s x 4 sets
(110kg good morning/60kg d/bell rdl)
Laying hamstring curl x 4 sets
Good girl machine x 2 sets
Seated donkey raise x 5 sets
7 Likes
God never gifted me with calves, I’m training them 3x a week, I’m getting slow progress, it is what it is.
What really winds me up is the amount of people that comment on them, the jokes I’ve heard a million times!! But what really gets me is the people it’s off. Never from people who train, always people who don’t know what the inside of a gym looks like. People with beer bellies, or twig like arms, or pigeon chests.
There is no point to this rant other than to rant!
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December has been a poor month for food and training, between work, illness and Christmas I’ve definitely not done well enough.
So this is my condition relaxed going into the new year. Hopefully I can put some updates on throughout the year and see some clear progress
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Upping the calories. Starting with adding a bulking shake in the morning
400ml full fat milk
30g oats
1 banana
1 egg (upping to 2 was experimenting)
1 scoop protein
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Quad Day
Leg Extension x 3 sets
Belt Squat x 4 sets (200kg top set)
Pendulum Squat x 3 sets (50kg top set paused)
Leg Press x 3 sets (200kg x 20 reps)
Leg Extension x 1 drop set
Had my nephew with me so got some forced reps in which was a nice change. Feeling stronger so hoping to push the weights a little more next week
7 Likes
Shoulders & Back
Seated dumbell press x 4 sets (top set 50kg)
Seated lat raise x 3 sets (top set 22kg)
Cable lat raise x 3 sets (top set 10kg)
Rear cable fly x 2 sets (top set 7.5kg)
Seated high row x 4 sets (top set 120kg)
High to low row x 4 sets (top set 3 plates)
Pull ups x 2 sets
Arc pull down x giant drop set
7 Likes
Chest & Arms
Incline dumbell press x 4 sets (top set 58kg)
Decline chest press x 4 sets (top set 108kg)
Incline cable fly x 4 sets
Cable push down x 2 sets
Single arm reverse cable x 2 sets
Overhead Cable w/rope x 2 sets
(the cables i used don’t have weights just numbers so can’t record the weights used)
Seated incline dumbell curl x 2 sets (top set 24kg)
Hammer curl x 1 set (28kg)
21’s x 1 set (14kg)
Preacher curl x 1 drop set (50kg starting weight)
5 Likes
Todays session had my soul!
Legs
Leg Extension x 3 sets
Belt squat x 4 sets (top set 230kg)
Pendulum squat x 3 sets (50kg
Leg press machine x 3 sets
Leg extension x 1 dropset
Great session, but i’m feeling my goal of getting on stage is fading. I spent the morning reading some blogs and posts on here and it made me realise the chances of me getting on stage and being competitive are slim!
My general takeaways are i’m too old to make huge progress, i’m not genetically gifted enough and i’m not willing to take the peds that might make up for that.
This isn’t me giving up, just me realising i may never get on stage
3 Likes
Remind me: How old are you?
38 and I’m on 150mg test a week.
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