[quote]jake_j_m wrote:
[quote]D_C wrote:
Tottenham fan here, suffering from Post-Traumatic Harry Redknapp Syndrome 
Yep 100%! Shame I don’t look like one![/quote]
I would be too with the football. Your getting there though man, imagine 1-2 years time. [/quote]
Thankyou mate, that was actually really motivational!
Dreadful workout’s recently. Not even anything worth posting about. Few sets of this, few sets of that. Sleep patterns have been way off & i’ve been suffering during the day at times. I can trace this back to that fucking holiday. Can’t believe I let them talk me into doing 6 nights. Fuckers.
Enough moaning - Shoulders:
A1) Dead Start Lateral Raise - 8kg’s for 7-8 reps
A2) Standing Lateral Raise - same weight, max reps + max partials
B) Machine Lateral Raise - 60lbs for 8 reps plus followed by a dropset to 30lbs
C) Face Pull to Chest - number 10 on stack for 14 reps
D) Meadows Hang & Swings - 10kg’s for 30ish, then 7kg’s for 20ish, then 5kg’s for max full reps
E) Smith Machine Shoulder Press - worked up to one rest-pause set of 35kg per side for 6, 3, 2 reps
Still felt quite fresh after this, so i’m taking that as a good sign.
Yesterdays Back/Biceps:
A) One-Arm DB Row (slow tempo + squeeze) - 40kg DB for 8 reps
B) DB Pullover - 24kg DB for 7 reps
C) BB Shrug - 2 plates + 10kg per side for 10 reps
D) Straight Arms Pulldown (dbl contraction at bottom) - number 8 on stack for 9 reps
E) Seated DB Bicep Curl (1/2 rep at bottom + 1 full rep = 1 rep) - 12kg’s for 7 reps
F) Rope Hammer Curl - number 8 on stack for 9 reps
G) HS Curl - 50lbs for 8-10 reps + max top partials
Chest/Triceps today, Legs tomorrow. I’M IN THERE LIKE SWIMWEAR
A) HS Press - 2 plates + 12.5kg per side for 7 reps
B) Flat BB Press - 2 plates + 2.5kg per side for 3 reps
then a rest-pause set with 32.5kg per side for 10,6,3 reps
C1) Pec Deck - number 3 on stack for 8-10 reps
C2) Gironda Dips - max reps w/bodyweight
C3) Press Ups - max reps
D) Neutral Grip DB Press - ditched this after 2 sets, wasn’t working
E1) Tricep Rope Pushdown (pulling apart) - number 5 on stack for 8-13 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps
Then some impromtu Hamstrings…
Seated Leg Curl - 25kg for 7 reps + max top partials
Ooops! Haven’t updated this in ages! Added in some more rest-pause stuff where I can. Extreme stretching has made my strength go up on certain exercises too I think. Will post my last few workouts, most things are still the same…
Chest/Triceps:
A1) Cable Incline Flye - 30lbs for 7-12 reps
A2) Cable Decline Flye - same weight, max reps
A3) Cable Press - same weight, max reps
B) Smith Macine Low Incline Press - 2 plates + 2.5kg per side for 3 reps
then a rest-pause set with 32.5kg per side for 8,4,3 reps
C1) DB Flye - 12kg’s for 7-8 reps
C2) Gironda Dips - max reps w/bodyweight
C3) Press Ups - max reps
D1) Tricep Rope Pushdown (pulling apart) - 70lbs for 11-14 reps
D2) Rope Pushdown (keeping together) - same weight, max reps
D3) Rope Overhead Extension - same weight, max reps
Shoulders:
A1) Seated Partial DB Lateral Raise - 16kg’s for 15-20 reps
A2) Standing Lateral Raise - 6kg’s for 8-10 reps
B1) Leaning Cable Lateral Raise - 20lbs for 9-14 reps
B2) Face Pull to Chest - 100lbs for 12-14 reps
C) Reverse Grip BB Shoulder Press (no lockout) - 16.25kg per side for 6 reps
D) Meadows Hang & Swings - 10kg’s for 30ish, then 7kg’s for 20ish, then 5kg’s for max full reps
E) Smith Machine Shoulder Press - worked up to one rest-pause set of 35kg per side for 6, 3, 2 reps
Lats/Biceps:
A) Straight Arms Pulldown (dbl contraction at bottom) - 90lbs for 8 reps
B1) Straight Arms Rope Pulldown - 80lbs for 8 reps
B2) Kneeling Rope Lat Pulldown - same weight, max reps
B3) Kneeling Rope Row to Torso - same weight, max reps
C) DB Pullover - 24kg DB for 8 reps
D) Neutral Grip Pulldown - worked up to one rest-pause set of 120lbs for 7,5,3 reps
E1) Wide Grip Cable Bicep Curl - 60lbs for 10 reps
E2) Reverse Grip Cable Curl - same weight, max reps
E3) Close Grip Cable Curl - same weight, max reps
F) Rope Hammer Curl - 80lbs for 10 reps
G) Seated Alternating DB Curl - 14kg’s for 8 reps per side
Suh-weet. Legs tomorrow.
Cheeky Legs update:
A1) Leg Extension (2 sec hold at top) - 120lbs for 8 reps
A2) Seated Single Leg Curl - 65lbs for 7 reps per side
B1) Leg Extension (dbl contraction at top) - 105lbs for 9 reps
B2) Feet Together Seated Leg Curl - 100lbs for 8 reps + max partial reps
C1) Walking Lunge - 10kg’s for 9-10 reps per leg
C2) Seated Leg Curl - worked up to one rest-pause set with 110lbs for 10,5,4 reps
D) Leg Press - 250lbs for 10 reps
Have seen that some of the guys with log’s here are doing Chest AND Shoulders in the same workout so might give this a go myself tomorrow.
Sitting down to watch the Olympics opening ceremony now…and then proceeding to not watch a single athletic event after that!
I hope you guys appreciate the effort us handsome Londoners have put in! 
Thoroughly engrossed in the Olympics right now! Team GB ftw!
Shoulders today:
A1) Standing DB Partial Lateral Raise - 18kg’s for 15-20 reps
A2) Standing Lateral Raise - 6kg’s for 7-8 reps
A3) Standing Lateral Raise above head - 3kg’s for max reps
B1) Face Pull to Eyes - 90lbs for 12 reps
B2) Cable Lateral Raise - 10lbs (the fuck?) for 9-11 reps per side
C1) Dead Start Lateral Raise - 8kg’s for 7 reps
C2) Standing Partial Lateral Raise - same weight, max reps
D) Hang & Swings - 12kg’s for 20ish, 7kg’s for 12ish, 4kg’s for max full reps
E) Smith Machine Shoulder Press - 35kg per side for 6 reps (lame)
allo
Hello big lad.
Arms today, legs tomorrow:
A) Rope Hammer Curl (dbl contraction at top) - 90lbs for 9 reps
B) Seated DB Curl (1/2 rep at bottom + 1 full rep = 1 rep) - 10kg’s for 6-8 reps
C) Machine Preacher Curl - 50lbs for 9 reps + max top partials
D) Close Grip Smith Machine Press (1/2 rep at top + 1 full rep = 1 rep) - 1 plate per side for 8 reps
E1) Tricep Rope Pushdown (pulling apart) - number 6 on stack for 12-13 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps
Spiffing.
Gutted the Olympics is finishing today! Will feel strange not having to plan life/lifting around watching all the events.
Congratulations to the USA for…um…winning the Olympics I guess!
MASSIVE well done to that Pride of Lions, Team GB for finishing 3rd. They scrapped tooth & nail (literally in some cases) for every medal! Not bad for a tiny little island
Legs (sponsored by Mo Farah):
A) Heels Elevated Back Squat - 2 plates + 10kg per side for 3 reps (personal best - cheers Mo!)
- 1 plate + 15kg per side for 11 reps
B) Close Stance Leg Press - 4 plates + 10kg per side for 9 reps
C) Lying Leg Curl - 25kg per side for 6 reps
- rest-pause set with 20kg per side for 11,8,6 reps
D1) Walking Lunge - 10kg’s for 8 strides per leg
D2) Bodyweight Squat - Max reps
E) Leg Extension - 1 set of 10kg for 30 reps (10 reps toes out, 10 normal, 10 toes in)
F) Seated Calf Raise - 25kg per side for 10 reps
- 17.5kg per side for 11 reps (10 sec stretch at bottom of each rep)
Jolly good!
Yesterday was Chest/Shoulders/Triceps:
A) Incline Smith Machine Press - 2 plates + 2.5kg per side for 3 reps
1 plate + 12.5kg per side for 10 reps
B1) Pec Dec - 70lbs for 8 reps
B2) Gironda Dip - Max reps
B3) Stretch Press Ups - Max reps
C) Medium Grip Smith Machine Press - 1 plate + 15kg per side for 5 reps
D1) One-arm Machine Press - 90lbs for 8 reps
D2) Regular Machine Press - same weight, max reps
E1) Standing DB Partial Lateral Raise - 18kg’s for 15-18 reps
E2) Standing Lateral Raise - 6kg’s for 7-8 reps
E3) Standing Lateral Raise above head - 3kg’s for max reps
F1) Face Pull to Eyes - 80lbs for 10 reps
F2) Cable Lateral Raise - 20lbs for 10 reps per side
G1) Tricep Rope Pushdown (pulling apart) - number 6 on stack for 13-15 reps
G2) Rope Pushdown (keeping together) - same weight, max reps
G3) Rope Overhead Extension - same weight, max reps
G4) Reverse Grip Pushdown - same weight, max reps
G5) Normal Grip Pushdown - same weight, max reps
Back/Biceps:
A1) 1-arm HS Row - 27.5kg per side for 10 reps
A2) Meadows Row - 32.5kg for 9 reps
B1) Straight Arm Pulldown - Number 2 on stack for 7 reps
B2) Underhand Grip Lat Pulldown - Number 6 on stack for 7 reps
C) Rear Delt Machine - Number 3 on stack for 10 reps
D) Seated Row - Number 6 on stack for 8 reps
E) DB Hammer Curl - 15kg’s for 9 reps per side
F) HS Curl - 15kg for 9 reps
Felt massively low on energy. Haven’t eaten enough over the last 2 days, which is probably why this workout was largely shite.
Back from Thailand! Been away for a few weeks, and getting back on top of updating this. My trap is still holding me back during training, and I had to stop the majority of upper body work completely (except certain arms exercises) for a while.
Long story short, I went back and read Cressey’s 3 ‘Shoulder Saver’ articles from years ago, and things are better now that i’m following what was advised.
Yesterday was Lats/Rear Delts/Biceps:
A) Straight Arms Pulldown (2 sec hold at bottom) - 70lbs for 10 reps
B1) Straight Arms Rope Pulldown - (dbl contraction at bottom) 70lbs for 8 reps
B2) Kneeling Rope Lat Pulldown - same weight, max reps
B3) Kneeling Rope Row to Torso - same weight, max reps
C) Assisted Chin Up - 190lbs assistance for 8 reps
D1) Chest Supported Partial Rear Delt Flye - 10kg’s for 20 reps
D2) Chest Supported Rear Delt Flye - 6kg’s for 10-12 reps
E) Face Pull to Neck - 70lbs for 15 reps
F) Seated Bicep Curl (1/2 rep + full rep = 1 rep) - 10kg’s for 8 reps
G) Rope Hammer Curl (dbl contraction at top) - 60lbs for 10 reps
H) Machine Preacher Curl - 55lbs for 10 full reps + maximum top portion partials
Today was Chest/Triceps:
A) Pin Press (2 inches above chest) - 2 plates for 3 reps
B) Hammer Strength Chest Press - 2 plates + 10kg per side for 7 reps
C) Flat BB Bench Press - 35kg per side for 4 reps
27.5kg per side for 1 set of max reps
D1) Tricep Rope Pushdown (pulling apart) - number 3 on stack for 10-14 reps
D2) Rope Pushdown (keeping together) - same weight, max reps
D3) Rope Overhead Extension - same weight, max reps
D4) Reverse Grip Pushdown - same weight, max reps
D5) Normal Grip Pushdown - same weight, max reps
Numbers have gone down but I was a weasel beforehand anyway so I don’t really care.
Cheers.
Been doubling up on Legs to make up for not doing as much Upper Body due to the shoulder.
Been doing mostly extensions/single-leg stuff on Wednesdays, and then ‘heavy’ squat/press on Sundays.
Wednesday Legs:
A) Leg Extension (2 sec hold at top) - 105lbs for 9 reps
B) Leg Extension (double contraction at top) - 100lbs for 9 reps
C) Leg Extension (5 sec up, 5 sec down) - 55lbs for 7 reps
D) Walking Lunge - 10kg’s for 8 strides per leg
E1) Close Stance Leg Press - 250lbs for 13 reps
E2) Bodyweight Squat - max reps
F) Seated Leg Curl (rest-pause) - 120lbs for 10,6,3 reps
G) Leg Press Calves (10 sec stretch hold at bottom of each rep) - 210lbs for 11 reps
There’s been other stuff. Nothing drastic. Here are the most recent from this week.
Lats/Rear Delts & Biceps:
A) Straight Arm Pulldown (dbl contraction at bottom) - number 8 on stack for 9 reps
B1) Rope Straight Arm Pulldown - number 6 on stack for 7-8 reps
B2) Kneeling Rope Lat Pulldown - number 10 on stack for max reps
B3) Kneeling Rope Row to Torso - same weight, max reps
C) Assisted Chin Ups - 170lbs assistance for 8 reps
D) Meadows Hang & Swing - 12kg’s for 12-15 reps then 8kg’s for 13-16 reps then 4kg’s for 8 full reps
E1) Face Pull to Eyes - 60lbs for 8 reps
E2) Face Pull to Neck - same weight, max reps
E3) Face Pull to Chest - same weight, max reps
F) Rope Hammer Curl - Number 8 on stack for 11 reps
G) Seated DB Bicep Curl (1/2 rep at bottom + 1 rep = 1 full rep) - 10kg’s for 6-7 reps
H1) Wide Grip Cable Bicep Curl - 40lbs for 11-12 reps
H2) Reverse Grip Cable Bicep Curl - same weight, max reps
H3) Close Grip Cable Bicep Curl - same weight, max reps
Today:
A) Flat BB Bench Press from Pins (2 inches above chest) - 2 plates for 3 reps
B) HS Chest Press - 2 plates for 7 reps
C) Flat DB Flye - 10kg’s for 6-8 reps
D) 30 degree DB Lateral Raise - 5kg’s for 10-12 reps
E1) Tricep Rope Pushdown (pulling apart) - number 3 on stack for 10-15 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Reverse Grip Pushdown - same weight, max reps
E5) Normal Grip Pushdown - same weight, max reps
Cheerio!
piccy
