Get well mate.
1 Like
7th May 2024 Week 15 - Upper body
-
Incline BB Press
80kg x 6
70kg x 8
60kg x 10 -
Chins - 25 seconds rest
x 3 x 3 x 2 x 3 x 2 x 2 x 3 x 2 x 2 x 2 -
HS Shoulder Press
52kg Each side x 8
47kg Each side x 10
42kg Each side x 10 -
Seated cable Row
89kg x 8
82kg x 10
75kg x 11 -
Pec Dec
54kg
x 15
x 15 -
Incline Skull Crushers
14kg DBs
x 12
x 12
Feeling much better, did a lot of sleeping and resting up which my body just needed. Cam back with a good desire to train and a much less achy body today.
2 Likes
Just realized you’re doing reverse pyramid on most exercises! Is this a program or just how you’re deciding to train right now?
I really dig this style of training. That top set does magic things to the sets with the lighter weights.
I saw someone doing it on here and just decided to try it for a while after struggling with straight sets. I am really enjoying the reverse pyramid aiming for 6-8 reps on first set, 8-10 on second set and 10-12 on the third set with around a 10% drop on each set.
Really enjoying this to be honest, a properly underrated way to train.
1 Like
8th May 2024 Week 15 - Lower body and biceps
-
BB RDL
107kg x 8
97kg x 10
87kg x 12 -
BB Squats
90kg x 8
80kg x 10
70kg x 12 -
Pinwheel Curls
20kg DBs x 10
18kg DBs x 10
16kg DBs x 14 -
Cable Curls
4 weight x 13
3 weight x 13
2 weight x 13 -
V Ups
x 15 x 14 x 13 x 10
Good session today. Squats felt smooth!
2 Likes
10th May 2024 Week 15 - Upper Body
-
DB Slight incline Press
42kg DBs x 8
38kg DBs x 10
32kg DBs x 12 -
Pull Ups - palms facing, 25 seconds rest (as little sets as possible)
x 5 x 3 x 3 x 3 x 3 x 2 x 2 x 3 - happy to get this done in 8 sets. Trying to beat this every week until i can do 3 sets of 10 or 2 sets of 10 at least. -
Weighted Dips
10kg x 8
7.5kg x 8
5kg x 9 -
HS Seated Row
50kg each side x 8
45kg each side x 10
40kg each side x 10 -
Lat Raises
14kg DBs x 6
12kg DBs x 8
10kg DBs x 10 -
Tricep cable oh extensions
3 weight each side
x 20 x 20 x 15
Happy i hit my rep targets in DB press but the last couple of reps on each side were hard. I basically went to failure on all three sets and my three sets of dips. Triceps on fire right now.
Missed my session yesterday as the Mrs was ill again so had to stay with her all day. Been all out of sorts with the house and everything at the moment and my poor lady wife being poorly again isn’t great.
Looking forward to having some normality soon.
4 Likes
What is that ?
13th May 2024 Week 16 - Upper Body
-
BB Incline Press
80kg x 8
70kg x 9
60kg x 12 -
Chins Palms facing away - 25 second rest - 24 reps
x 3 x 2 x 3 x 2 x 3 x 2 x 3 x 2 x 3 x 1 - still 10 sets like last week but did one more 3 set. The progress on these feels really slow each week! -
HS OH Press
52kg Each side x 8
47kg Each side x 10
42kg Each side x 10 little rest then 2 more -
Seated cable row
89kg x 8
82kg x 10
75kg x 12 -
Pec Dec
54kg
x 17 x 12 -
DB Skull Crushers
16kg DBs
x 12 x 12
Overall very happy with today. My body ached a little as i spent the weekend moving furniture round, gardening and digging. So expected a poor workout but weights moved well.
3 Likes
lol i think not having the extra stress of loads of house decorating to finish and my wife not being poorly would get me back to normality.
I’ve nearly finished the house stuff but its really taken it out of me when i’ve been doing a couple of hours of painting every night and or a whole day at the weekend. I’ve felt really unsettled as well and struggled to relax as the house has been in chaos and i had a massive list of jobs to do to get it finished. Struggled to sleep and what not just worrying about getting everything done.
I really like to push myself and i forget that i’m a little bit older, a little bit more injured and just need to get my recovery on point which I’ve struggled with.
I’ve been there and there is no way I could sustain any level of intensity in training and do that.
Oh and you were spot about that sandbag workout. It was Fkn horrible 
1 Like
14th May 2024 Week 16 - Lower body and Biceps
-
BB RDL
110kg x 8
100kg x 10
90kg x 12 -
Squats
92.5kg x 6
82.5kg x 8
72.5kg x 10 -
Pinwheel Curls
20kg DBs x 10
18kg DBs x 12
16kg DBs x 14 -
Cable Bicep curls
3 sets of 21s -
V ups - 4 sets
x 16 x 14 x 11 x 10 -
Calf rehab work - 3 sets
Happy with my continued progress on RDL and squats, no back pain on either although i do get a little lower back pump on RDLs but i assume thats normal?
6 Likes
Not only is it normal, but it’s as much a reason to do RDLs as it is for hammies IMO. Stand up tall and feel that valley in the middle of your lower back - dem erectors are what makes you a MASHEEEEEEN.
2 Likes
Yeah, my lower back feels RDLs more than my hammies or glutes, and its my lower back that gets more sore from these unless I to a “B Stance” with it. Even then, lower back pumps always go hard on me.
3 Likes
My hammies only get sore if I haven’t done them for a while. RDLs sometimes just get thought of as “hamstrings” because “leg day” but it’s still a deadlift variation. If my RDL is strong, my entire posterior is.
2 Likes
And that’s why i do them. Only lifting 110kg for 8 reps at the moment but increasing each week!
3 Likes
16th May 2024 Week 16 - Upper
-
DB Slight incline
44kg each side x 6
40kg each side x 8
36kg each side x 8 -
Pull ups - palms facing each other (25 seconds rest) - 24 reps total
x 4 x 4 x 3 x 3 x 3 x 2 x 2.5 x 2.5 - no progression on these from last week -
Weighted Dips
BW plus 10kg x 8
BW plus 7.5kg x 10
BW plus 5kg x 9 -
HS Seated Row
50kg Each side x 8
45kg Each side x 10
40kg Each side x 12 -
DB Lat raises
14kg DBs x 7
12kg DBs x 9
10kg DBs x 12 -
Tricep pushdowns - single arm cable with a handle
x 20
x 15
x 12
I’ve definitely gone back into a slight surplus at the moment. Was trying to hit maintenance but with the amount i’m pushing in my workouts and other life stress i’m eating and eating at the moment!
6 Likes
17th May 2024 Week 16 - Lower body and Biceps
-
BB RDL
115kg x 8
102.5kg x 10
92.5kg x 12 -
Squats
92.5kg x 7
82.5kg x 9
72.5kg x 11 -
Rope Hammer Curls
9 weight
x 20 x 15 x 13 -
DB Curls - Palms Up
12kg DBs 3 sets of 12 -
Cable an crunches
14 weight
x 12 x 12 x 11 x 10 -
Calf rehab work - 3 sets
Great week done now. Got my rugby club dinner and dance tonight so i’m expecting my recovery tonight to contain about 10 pints of guinness!
6 Likes
20th May 2024 Week 17 - Upper Body
-
Incline BB Press
80kg x 7
70kg x 9
60kg x 12 -
Chins - 24 reps in as little sets as possible (using 25 seconds rest)
Did this in 9 sets this week. Making progress but its slow progress.
x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 2 x 1 -
HS OH Press
52kg Each side x 8
47kg Each side x 10
42kg Each side x 12 -
Seated cable row
91kg x 6
82kg x 8
70kg x 10 -
Pec Dec
54kg
x 20
x 15 -
Skull Crushers
16kg DBs
x 12
x 12
Happy to slowly plod along on this workout. Not as lean as i want to be but have zero motivation to diet at the moment.
3 Likes
How can we help you with that.
To be fair, after a big weekend with potentially 10+ Guinesses, i’d have zero motivation to diet either! Junk food come at me! 
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