2nd March
2nd session back, I ache a lot this morning as I slept at a really odd way.
Either way another upper body machine session, trying not to push too hard on anything yet.
Chest press 1.3m rest
Wu sets
35kg each side x 12
35 x 11
35 x 9
20 x 20
Hammer lat machine (lat focus) 1.3m rest
Wu set
25kg each side x 12
35 x 12
35 x 12
20 x 20
Shoulder press machine 1.15m rest
30kg each side x 15
35 x 12
40 x 10
45 x 7
Row machine upper back focus 1.15m rest
20 x 15
25 x 12
30 x 10
35 x 8
Rear delt fly 1.15m rest
33kg x 17
X 15
Bicep rope pump curls 1m rest
3 x 36
3 x 23
4 x 15
Tricep rope kickbacks 1m rest
1 x 20
1 x 15
1 x 12
Trying to push to heavy to stop my abs contracting as this is agony!
3 Likes
4th March Friday.
Daughter has a tummy bug and is off nursery so me being off anyhow is on daddy day care duty meaning no gym time…but I did get a random home workout in.
Still trying to build myself back up one piece at a time.
So random arms at home workout.
Push ups 1.3m rest
X 18
X 13
X 10
X 10
Kneeling diamond push ups 1m rest
X 25
X 15
X 12
DB tricep kick backs 1m rest
6kg db x 12
X 12
X 12
Hammer curls 1m rest
13.5kg DBs x 10
X 10
X 8
Normal curls
11lg DBs x 11
X 10
X 8
Preacher curl drop set
11k db x 6, then 6kg db x 15
X 6, then x 10
X 6, then x 7
A good arm pump but my mid section is killing me. Probably pushed too hard on the push ups but I’m bored of feeling weak.
3 Likes
7th March Monday
I tried my normal workout this week (which I probably shouldn’t have).
Back to meadows style!
Chest press (1.3m rest)
Warm up sets
35kg each side x 10
X 10
X 8
BB bench (power full stop reps) - this hurt and I should have done it to be honest!
1.3m rest
60 x 5
80 x 5
80 x 5
80 x 5
80 x 5
BB incline - I still seem to suck at my form on this
60kg x 7
60 x 6
Pec dec ss with reverse fly 1m rest
61kg x 10
54 x 10
47 x 10
Reverse fly
33kg x 20
X 17
X 15
Lat raises 1m rest
6kg DBs x 12
X 12
X 11
Hammer strength shoulder press machine
20kg each side x 10
35 x 12
35 x 10
35 x 8
I really pushed too hard today and my stomach is killing. Slowly slowly is probably something I should listen to more!
2 Likes
9th March back session.
Was going to go yesterday but caught a stomach bug of my daughter so was out the game yesterday.
So today
Hammer lat machine (1.3m rest)
Warm up sets
37kg each side x 8
X 8
X 10
Hammer row machine 1.15m rest
30kg each side x 10
X 10
X 9
X 8
Latpull down (1.15m rest) took these very easy due to my stitches
42kg x 12
X 12
X 10
X 10
Shrugs
18kg DBs x 12
X 10
X 10
Was going to do hypers but was in pain so went home.
2 Likes
11th March Friday feeling achy and tierd after a long week of recovery but let’s go!!!
Incline BB Press (1.3m rest)
Bar x10
40kg x 10
50 x 5
60 x 8
80 x 3
60 x 8
60 x 8
Rope push down ss lat raises 1m rest
Rope push downs pump style
6 x 15
8 x 15
8 x 15
Lat raises
8kg DBs x 10
X 10
X 8
Cable curls ss face pulls 1m rest
Cable curls 1 and a half reps each time
4 x 12
X 10
X 10
Face pulls
6 x 15
6 x 15
6 x 15
Pinwheel curls ss with tricep extensions across the body 1m rest
Pinwheel curls
14kg DBs x 12
X 10
X 8
Tricep extensions
3 x 15
4 x 15
4 x 15
Incline French press ss with preacher curls 1m rest
French press
12kg DBs x 12
X 12
X 12
Preacher curls
10kg db x 20
X 15
X 12
Seated calf raises 1m rest
20kg x 14
X 13
X 12
X 10
2 Likes
14th March Leg day!!!1
Since i can’t really bend at the hip very well this is going to be a full on 16yr old leg day!
Ham string curls (1.3m rest)
33kg x 10
30 x 10
47 x 10
54 x 22 reps done in a cluster set (4 reps at a time, 10seconds rest)
47 x 24 reps done in a cluster set (4 reps at a time, 10seconds rest)
Leg extensions (1.15m rest)
set 1 .up the rack 10kg, 15, 20, 25, 30 all 6 reps (10 seconds rest)
set 2. down the rack 30kg, 25, 20, 15, 10 6 reps (10 seconds rest)
set 3 down the rack 30kg, 25, 20, 15, 10 5 reps (10 seconds rest)
Hamstring curl single leg machine (1.15m rest) pump reps
30kg x 18
x 12
x 10
x 8
Outer thigh machine (you know the machine!) 1.15m rest super slow reps
warmed up by going up the rack
45kg x 15
x 12
x 10
Inner thigh machine (the sexy one) 1.15m rest super slow reps
5 x 15
6 x 12
6 x 12
Seated calf raises (1m rest)
20kg x 15
x 13
x 12
x 10
I’m happy to get some blood in my legs but didn’t push with my massive scar and pain still. Not sure how long before i can start to hack squat again.
First leg session ever i didn’t break into a massive sweat!!!
2 Likes
15th March Chest and Shoulders
Chest press machine (1.3m rest)
10kg each side x 10
20 x 6
30 x 4
35kg each side x 12
x 11
x 10
x 9
Incline BB press 1.15m rest - constant tension
60kg x 6
70 x 5
80 x 2 (wasted set really, thought I’d get more)
60 x 60
Smith slight incline Bench press (1.3m rest)
50kg plus bar x cluster sets (4, 4, 4, 4, 3, 2, ) 10 seconds rest
40kg plus bar x cluster sets (4, 4, 4, 3, 2, 2) 10 seconds rest
Pec dec ss with reverse fly (1.15m rest)
Pec Dec
54kg x 15
x 15
Rear delts
33kg x 20
33 x 18
54 x 10 (forgot to lower the weight from chest and just carried on)
Lat raises (1m rest)
8kg DBs x 10
x 10
x 9
x 7
Shoulder press machine pump set (not full ROM, emphasis on lower shoulder portion of lift) 1m rest
35kg each side x 15
x 11
x 9
x 8
Loved the session even though i can’t do a proper bench yet. Great pump, felt massive again (although i’m not lol)
2 Likes
17th back day.
Tried something different today. I’ve been thinking about getting a better 1st back exercise in.
So I tried smith machine supported bent over rows and normal bent over rows. @throwawayfitness @TrainForPain don’t know if you’ve tried to use supported rows as the main back exercise?
With the smith supported rows it felt good but I couldn’t get a full ROM with the bench in the way.
With the normal bent over BB rows I did few my lower back fatigue before my main back but assume that would get better with time.
Either way let’s get on it!
Smith supported Rows 1.3m test
Wu sets
60kg (plus smith bar) x 6
X 6
Then normal Bb bent over rows
60kg x 6
X 6
40kg x 15
Hammer lat machine 1.15m rest
32kg each side x 15
X 13
X 11
Hammer row (upper back focus) 1.15m rest
30kg each side x 12
X 10
X 9
Lat pull down 1.15m rest
42kg x 15
56 x 10
Shrugs 1.15m rest 4 second hold
18kg DBs x 12
X 12
X 12
Hypers
X 1
X 9
X 8
X 8
2 Likes
Like just putting your chest on a bench? I haven’t tried it with the smith. I really like the machine that looks like a t-bar but has the chest support. Probably my favorite movement when the gym has one.
1 Like
They don’t have one at my gym and that is what i was trying to replicate really. Not sure how my lower back would hold out with normal Bent over rows.
1 Like
Have you considered doing this with dumbbells instead of smith machine? It should resolve the ROM issue while also hitting the same movement pattern.
I like the movement you’re talking about, but ROM is too short for me to keep it in the regimen.
2 Likes
@Andrewgen_Receptors x 2!
I also like regular t-bar rows to take a little stress off the lower back because I can lean back into the part of the bar that’s in the corner; that seems to help.
2 Likes
I actually used to do those and should have thought about them. Cheers for the reminder abs I’ll be using those as my big back movement going forward for a while.
Thank you all
1 Like
18th March - The gun show!!!
Incline BB press (1.3m rest)
WU sets
60kg x 8
x 8
x 8
x8
Rope push downs SS cable curls (1.15m rest)
Push downs
8 x 14
x 13
x 12
Cable curl 1 and a half reps (love these)
4 x 12
x 10
x 8
Tricep across body extensions SS with Pinwheel curls (1.15m rest)
4 x 10
3 x 10
2 x 15
Pinwheel curls
14kg DBs x 12
x 11
x 10
Incline french press SS with Preacher curls (1.15m rest)
12kg DBs x 15
x 15
x 14
Preacher
10kg DB x 20
x 15
x 10
Lat raises SS with face pulls (1.15m rest)
lat raises
8kg DBs x 10
8kg x 8
6kg DBs x 10
face pulls (pump style)
6 x 15
x 15
x 12
Seated calf raises (1.15m rest)
20kg x 15
x 12
x 11
x 10
Lots of rugby to go and watch this weekend so diet will probably consist of protein shakes and Guinness!!!
3 Likes
21st March Leg day (Meadows programming still)
I’ve dropped to a big deficit in the week (as i feel podgy) but have some parties and what not at the weekend where i’ll be drinking (like i did all day Saturday at the rugby) so hopefully end up as maintenance but who knows.
Right!!!
Seat ham curls 1.3m rest
WU sets
54kg cluster set x (6 sets of 4 reps) 10 seconds rest
47kg cluster set x (6 sets of 4 reps) 10 seconds rest
Leg extensions (1.3m rest)
Set 1 - 10 seconds rest
10kg each side x 6, 15 x 6, 20 x 6, 25 x 6, 30 x 6, 35 x 4, 30 x 4, 25 x 4, 20 x 4, 15 x 4, 10 x 4
What a set!!!
Set 2 - 10 seconds rest
30kg each side x 6, 25 x 6, 20 x 6, 15 x 6, 10 x 6
Set 3 - 10 seconds rest
30kg each side x 6, 25 x 6, 20 x 6, 15 x 6, 10 x 6
Single leg kneeing hamstring curl machine (1.15m rest)
All reps in a pump style
30kg x 20
x 16
x 12
x 10
Outer thigh machine (1.15m rest) Slow reps
45kg x 15
x 13
x 12
Inner thigh machine - the sexy one (1.15m rest) Slow reps
6 x 12
7 x 12
8 x 13
Seated calf raises (1.15m rest)
20kg x 15
x 14
x 12
x 10
3 Likes
22nd March weight 102kg this morning.
Chest and shoulder session
Chest press 1.3m rest - no idea how I managed 4 sets of 10 with the same weight. All sets felt equally as hard, very random.
Wu sets
37kg each side x 10
X 10
X 10
X 10
Incline BB press 1.15m rest
60kg x 8
70 x 5
60 x 6
Smith bench 1.3m rest
Cluster set, 10 seconds rest and 4 reps
Set 1 50kg on the bar x 4, 4, 4, 4, 3, 2
Set 2 40kg x 4, 4, 4, 4, 3, 3
Pec dec ss with rear delts 1.15m rest
Pec dec
54kg x 15
X 15
Rear delt
33kg x 20
33 x 20
54kg x 7
Lat raises 1.15m rest
8kg DBs x 12
X 10
X 10
Machine shoulder press 1.15m rest
Pump reps using a bottom to middle ROM to avoid lockout and tricep involvement
35kg each side x 15
X 12
X 10
X 8
Feeling shattered so far this week but been back at work. Probably too soon but didn’t want to be off too much.
3 Likes
24th March Back
So from trying to get a good ‘main’ back exercise i went with supported DB rows. Movement felt a bit clunky but I’ll continue with it for a few weeks and see how it is then.
DB Supported rows 1.3m rest - a nice a ready reps, no jerking movements
WU sets
24kg DBs x 10
24kg DBs x 10
24kg DBs x 10
Hammer lat machine 1.15m rest - lat focus
32kg each side x 12
x 12
x 12
Hammer rows 1.15m rest upper back focus
30kg each side x 12
x 11
x 10
Lat pull down 1.15m rest
56kg x 10
x 10
shrugs 1.15m rest 3 second hold at top
20kg DBs x 12
x 12
x 12
hypers 1.15m rest
x 9
x 8
x 7
3 Likes