have you tried doing these the other way round. Start light and go up in weight each set. You will get much higher reps to start and then the reps will obviously drop and the form may get a little swingy but the arm pain is worth it. LOL
Not tried that but will at some point. Was just following the Meadows programme for the day but Arm day on Friday i’ll 100% be trying these! Cheers
1 Like
13th February 2024 Week 3 Project Colossus - Push
-
Decline DB press
40kg DBs
x 8
x 8 (really happy with my progress on these) -
Incline BB Press
60kg
x 8
x 8 -
Cable Cross over
40kg
x 15
x 15 -
Dips
x 10
x 5 (just hit a wall on these) -
rear delt fly
33kg
x 33
x 23 -
Smith OH press
40kg
x 8
x 8 -
Bent over tricep cable extension
10 weight
x 15
x 8 -
Floor skull crushers
14kg DBs
x 12
x 10
I hit a wall on several exercises today. Hoping its just a one off, feeling tired due to house being in chaos with the extension works and just life chaos at the moment!
3 Likes
14th February 2024 Week 3 Project Colossus - Legs
Valentines day or Leg day as i call it.
-
Seated hamstring curl - 3 second lowers
75kg
x 8
x 8 -
Squat machine
170kg
x 10
x 8 -
Leg Extensions
45kg
x 12
x 10, drop 1 x 5 reps, drop 2 x 4 reps -
Cable Pull Through
150lbs
x 10
x 10 -
Split squat on leg press machine - one horrible set for 90 seconds on each leg. Reps were 1 and a half reps per rep.
-
Calf Raises on leg Press - These were horrid!!!
Set 1 135kg
x 10 reps, 10 partials, 10 second stretch, drop 1 65kg x 13 reps, drop 2 35kg x 30 reps
Set 2 135kg
x 10 reps, 10 partials, 10 second stretch, drop 1 65kg x 10 reps, drop 2 35kg x 17 reps
Great leg session but there were some pain inducing sets in there today!
3 Likes
15th February 2024 Week 3 Project Colossus - Arms
I don’t like doing 4 days in a row but i either did that or missed some sessions so decided to train 4 days. I feel it though and feel a little beat up but going to really fuel myself today.
In honour of @simo74 i just hate a massive batch of chillie for my post workout breakfast!
So let the gun show begin.
-
Hands facing each other pull up
x 5, x 5, x 4, x 3 -
Cable push downs
120lbs
x 12, x 11, x 10, x 7 -
palms up DB bicep curls
15kg DBs
x 10, x 9, x 8, x 8 -
Weighted dip machine
80kg
x 12, x 11, x 10, x 10 -
Preacher curls machine
Did three sets, all drop sets going up in weight and down in reps -
Tricep extension machine
Did three sets, all drop sets going up in weight and down in reps
Had a massive pump and feel like a giant among men. When my arm pump goes i’ll be sad.
6 Likes
This made me happy. Enjoy the gainz my friend.
1 Like
Done at work and everyone thinks you’re really weird? I often do spag bol at 08:30 and the way people react you’d think I was necking a pint
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Was just at home today so it was just the wife and builders who are all used to my strange eating.
When i have eaten chicken or lamb steaks for breakfast at work though people do find it strange and tell me. Then they go and eat a bowl of sugary cereal and moan that they can’t lose weight.
On another note, two people at the gym this morning called me ‘big man’. I feel amazing, real boast to ego even though i’m full of cold.
4 Likes
There really is not much better than this.
1 Like
Especially if you’re stood in the shower
2 Likes
Fixed that for you
2 Likes
This has been a hard weekend, I’m basically not eaten at all.
Friday - raging cold and flu
Saturday - stomach bug and fever, up all night
Sunday - stomach bug and fever
Not liking the idea of gym and work tomorrow but hoping I feel a little better tomorrow.
1 Like
Sorry to hear you are unwell mate.
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lack of food is okay. Lack of fluids is not.
Drink up, buddy. Don’t neglect the pre/intra workout carbs before you train.
1 Like
19th February 2024 Week 4 Project Colossus - Pull
Slept for 12 hours on Sunday night and boy did i need it, was dripping with sweat when i woke but and massively dehydrated but two coffees later i hit the gym.
-
Smith Row (dead stop row, overhend)
60kg x 8 Dropset (50kg x 8, 40kg x 8) -
Pull over machine
45kg each side
x 12
x 10 -
Single arm Row (Used a HS machine)
40kg for each arm x 8
45kg for each arm x 8 -
Wide Chins (needed to do rack chins but no rack was free, i am weak it seems!)
x 4
x 4 -
V Ups
x 15
x 12
x 7
x 10 -
Reverse EZ bar curls - Slow reps
20kg
x 15
x 15 -
Preacher Curls
12kg DB
x 10
x 10
Need to eat big to recover.
3 Likes
20th February 2024 Week 4 Project Colossus - Push
- Slight incline DB press
32kg DBs x 8
32kg DBs x 8 Drop set - 24kg x 6
Had brilliant form on these so probably could have gone heavier but its need a while so didn’t know what weight to use.
2 Flat bench - again not done this in forever
60kg x 12
80kg x 8
-
Machine Fly - 1 second hold
61kg x 11
54kg x 12 -
Dips - half reps bottom half only
x 10 -
Reverse Fly
47kg x 20 Dropset 33kg x 10
47kg x 17 dropset 33kg x 7
6.Smith press
42.5kg
x 8
x 8
-
Long rope pushdowns
12 on weight rack x 12
11 on weight rack x 10 -
Floor DB Extensions
14kg DBs
x 10
x 10
Still not 100% but feeling a bit better, didn’t really get any pump at all today, think i’m still massively dehydrated, I’ve got dry skin and an achy back this morning, more fluid needed!
4 Likes
22nd February 2024 Week 4 Project Colossus - Legs
-
Seated ham curls
77.5kg
X 8
X 8 plus 10 partials -
HS squat - I just added another 20 plate each side today and repped out. Very happy with this. Can’t really BB squat for toffee but well there is no but.
200kg
X 6
X 6 -
Leg extensions - the idea was 56 reps in sets of 8, pure brutality. Didn’t manage that without reducing the weight. One leg at a time.
45kg x 8
40kg x 8
35kg x 8
X 6
X 6
X 6
X 6 -
DB RDL
38kg dbs
X 8
X 8
X 8 -
Calf raises on leg press
145kg
X 10
X 9
Legs are in pain!!! This was a brutal session.
5 Likes
23rd February 2024 Week 4 Project Colossus - Arms kind of
Arms session but wanted to start with a chest and back compound movement first to get the blood going.
-
HS Chest Press
50kg each side
x 6
x 6
x 5
x 5 -
Rack Chins
x 13
x 12
x 8
x 8 -
Rope Pushdowns
10 on rack
x 12
x 10
x 9
8 on rack x 13 -
DB Curls Palms up
14kg DBs
x 10
x 8
x 8
10kg DBs x 15 -
Laying Skull Crushers
16kg DBs
x 10
x 10
x 10
12kg DBs x 13 -
Pinwheel Curls
16kg DBs
x 8
x 8
x 8
12kg DBs x 13
Short session this morning but that’s life at the moment! Onwards and upwards!!!
4 Likes
26th February 2024 Week 5 Bulk - Did an upper body session today
-
Incline BB Press
80kg x 5
80kg x 5
70kg x 6 -
Rack chins (only 1 leg supported)
x 10
x 10
x 8 -
HS machine press
45kg each side
x 8
x 7
x 6
x 4.5 -
Cable Seated Rows
91kg
x 8
x 7
x 5.5
x 6.5 -
Skull Crushers
16kg DBs
x 14
x 12
x 9 -
DB Curls Palms up
14kg DBs
x 12
x 9
x 8 -
Metal bar tricep pushdown
10 on weight rack
x 16 reps -
Hammer rope curls
8 on weight rack
x 15
Got to the gym this morning and just didn’t want to do what was in the plan as everything i needed was busy so just went off piece and did an upper body session. Really enjoyed it to be honest.
3 Likes
27th February 2024 Week 5 Bulk - Lower Body
-
Seated Hamstring Curls
77.5kg
x 10
x 10
x 10 -
Squat Machine
200kg
x 6
x 6
x 6 -
Leg extensions
45kg each side
x 12
x 10
x 8 -
Calf raises on leg press
125kg x 10
125kg x 9
115kg x 10
115kg x 10 -
V Ups
x 15
x 12
x 8
x 10
Shattered today and again gone off piece. Just did a standard rugbyish training session.
Maybe going to try
M - Upper body
T - Legs
Th - Upper Body
Fr - Squats & Arms?
I don’t know if i’m being stupid for changing programmes only 5 weeks in but i’m not settled right now probably due to all the stuff going on at home. So keeping the gym simple while i’m stressed with life.
4 Likes