They given you any stretching for it?
I do these plus moving my hand over at 90 degree angle and feel these really reduce the tightness
1 Like
Yes got some stretches (like those) and they do help but the physio said i could do with properly resting them for a bit (which i won’t get to until xmas) but i should have a week off the gym then.
1 Like
20th November - 6 Week gaining phase Week 6/6 - Upper Body
-
Slight incline DB press
44kg DBs x 7 (finally added a rep)
40kg DBs x 8 -
HS row - changed form to ensure i got a good back contraction
45kg each side x 10
40kg each side x 10 -
Pec Dec
89kg x 10
89kg x 7 -
Lat pull down
72.5kg x 9
65.5kg x 10 -
Lat raises
14kg DBs x 7
12kg DBs x 10 -
Ab machine
47.5kg x 11 x 8
6 Likes
21st November - 6 Week gaining phase Week 6/6 - Arms and Squats
-
Pushdowns
8 weight x 12 x 10 x 10 x 9 -
Cable bicep curls
8 weight x 12 x 12 x 12 x 10 -
Skull Crushers
18kg DBs x 11 x 10 x 8 -
Preacher curl machine
x 10 x 9 x 8 -
Squats
95kg 3 sets of 5 reps
Happy with this 6 week block. Going to change the programme and exercises a little and carry on gaining.
Unsure on if to keep my arm day on Friday. Its fun though so maybe i’ll keep an arms and squats day then.
M - Upper
T - Lower
Th - Upper
Fr - Arms & squats
Will have a think.
6 Likes
24th November - 6 Week maintenance/ gaining phase Week 1/6 - Upper Body
-
HS Chest press
55kg each side x 8
50kg each side x 8 -
Cable Row
70kg x 8
63kg x 10 -
Pec Dec
96kg x 8
89kg x 8 -
Lat Pull down
77kg x 8
69kg x 8 -
Cable Lat Raises - single arm cable
3 weight x 8
2 weight x 10 -
Cable OH tricep extensions
6 weight each side x 6
5 weight each side x 8 -
Cable bicep curls
6 weight x 8
5 weight x 8
I’ve got a lot on with work and then work trips away over the next few weeks so although i want to gain i’m not going to be getting 4 workouts a week, nor great nutrition nor great sleep. So going to revert to a upper/ lower and just try pushing strength a little. Feels like i’ll be spinning my wheels but life hey!
4 Likes
25th November - 6 Week maintenance/ gaining phase Week 1/6 - Lower Body
-
Squats
97.5kg 3 sets of 5 reps -
Seated Hamstring Curls
91.5kg x 8
84.5kg x 8 -
Standing calf raises - slow and steady
3 sets of 20 reps -
Ab Machine
50kg x 8
45kg x 10
In Birmingham Wednesday and Manchester Thursday and Friday, will try and get a session in Friday as Thursday is a massively busy day travelling.
4 Likes
Stay safe 
1 Like
1st December - 6 Week maintenance/ gaining phase Week 2/6 - Upper & Squats
-
HS Chest Press
55kg each side x 8
50kg each side x 8 -
Cable Row
77kg x 8
70kg x 8 -
Lat pull down
77kg x 8
70kg x 8 -
Pec Dec
98.5kg x 7
91.5kg x 7 -
Cable lat raises
3 weight x 8
2 weight x 10 -
Squats
97.5kg 3 sets of 5 reps
I didn’t get another workout in the end of last week, i drank a lot and stayed up all night on Thursday night, so Friday at work was extremely hard and i didn’t really eat all day. I really don’t know what’s going on with me at the moment but i just can’t get my head right.
I think i’m having a mid life crisis, just contemplating where my life is vs where i thought it would be at my age. Worrying about my future and about getting old, not being young and having fun. I don’t know whats going on but i’m a bit of a mess, i put off chatting to someone but will get my works counselling thing going this week as i need something and have been really low at the moment.
5 Likes
Really sorry to hear this, hope the works counselling helps, if random strangers on the internet are of any help feel free to reach out and we can connect.
1 Like
2nd December - 6 Week maintenance/ gaining phase Week 2/6 - Arms
Was in York for two days with work but managed to get a good arm pump in a limited gym.
-
Bicep DB curls
15kg DBs x 10
12.5kg DBs x 10
10kg DBs x 12 -
Tricep oh extensions
60lbs x 8
50lbs x 8
40lbs x 10 -
Single arm cable curl
40lbs x 12 x 12 x 12 -
Single arm cable pushdown
50lbs x 12 x 12 x 12 -
Both hand cable curl drop set
130lbs then went down in weight until failure each time -
Tricep rope pushdowns drop set
130lbs then went down in weight until failure each time
5 Likes
I’m writing here to just get my thoughts out my head and keep some form on sanity. I feel under such pressure at the moment. My sister is leaning on me for advice with her husbands brain tumour treatment and my dad is also asking me what to do with his cancer treatment. They both have options from the doctors and are both terminal but both keep leaning on me to make decisions for them and I just can’t do it. I don’t know what to do and part of me feels it’s not fair for them to put this on me but they don’t really have anyone else to ask and I’ve always been the one to make decisions for the whole family.
I feel like I’ve got the weight of the world on my shoulders and just can’t cope anymore. I don’t know what to do and don’t want to keep putting this on my wife as her farther is also really poorly and needs care.
This isn’t a cry for help, just wanted to get it out my head. When did life become so hard
1 Like
4th December - 6 Week maintenance/ gaining phase Week 2/6 - Upper Body
-
Slight incline DB press
44kg DBs x 7
40kg DBs x 8 -
HS seated Row
50kg each side x 8
45kg each side x 8 -
HS Shoulder Press
45kg each side x 8
45kg each side x 8 -
Lat pull down close grip
70kg x 8
63kg x 8 -
Lat Raises
15kg DBs x 7
12.5kg DBs x 8 -
Incline Bicep Curls
15kg DBs x 8
15kg DBs x 8 -
DB Skull crushers
17.5kg DBs x 12
15kg DBs x 12
2 Likes
5th December - 6 Week maintenance/ gaining phase Week 2/6 - Lower Body
-
Squats
100kg 3 sets of 5 reps -
Seated hamstring curls
91.5kg x 8
84.5kg x 8 -
Ab machine
45kg x 10 x 10 -
standing calf raises
x 20 x 20
2 Likes
Good to get the thoughts out somewhere.
Unsolicited advice incoming so feel free to tell me to shove it and I’ll happily delete this post.
Might it be worth having a coffee with your sister and your dad (separately) and just explaining that you’re happy to support and talk through the options (assuming you are), but you can’t make the decisions for them.
You can’t carry that weight of responsibility for making the decisions (and they can’t outsource that to you) but you can be a sounding board for them.
Sorry things are so pressured, devastating situation for all of you.
2 Likes
8th December - 6 Week maintenance/ gaining phase Week 3/6 - Upper Body
-
HS Chest Press
57kg each side x 6
52kg each side x 6 -
Seated cable row
77kg x 8
70kg x 10 -
Pec Dec
98.5kg x 8
91.5kg x 8 -
Lat pull down
80kg x 8
73kg x 8 -
Cable Lat Raises
3 weight x 10
2 weight x 10 -
OH cable tricep extensions
5 weight each side x 8
4 weight each side x 9 -
Cable bicep curls
6 weight each side x 8
5 weight each side x 10
Done, i feel like i’ve been doing the same work out or style for quite some time now, not sure how i feel about that. Maybe thinking of a high volume block in the new year when stress levels are lower.
3 Likes
Always happy for advice so don’t worry about that. I will do what you’ve said above.
My dad was quite poorly from when i was really young so i’ve always been the one in the family to make big decisions like that and with things going wrong for them they have both turned to me.
Felling a bit more myself this week though, think i just needed to process a load of feelings and get them out my system.
4 Likes
9th December - 6 Week maintenance/ gaining phase Week 3/6 - Lower Body
-
Squat
100kg 3 sets of 5 reps -
Seated Hamstring Curl
91.5kg x 8
84.5kg x 8 -
Ab Machine
50kg x 8
45kg x 9 -
Calf raises
2 sets of 20 reps
4 Likes
11th December - 6 Week maintenance/ gaining phase Week 3/6 - Upper
-
Slight incline DB press
44kg DBs x 7 (would of had another rep but someone knocked into me, very frustrating)
40kg DBs x 8
38kg DBs x 7 -
HS seated Row
50kg each side x 8
45kg each side x 8
40kg each side x 10 -
Smith incline Press
50kg x 15 x 12 -
Lat pull down - close grip
73.5kg x 8
66.5kg x 8 -
Tricep pushdowns single arm
3 weight x 20
5 weight x 7
4 weight x 10 -
DB lat raises
15kg DBs x 8
12.5kg DBs x 10
Will do biceps tomorrow.
4 Likes
12th December - 6 Week maintenance/ gaining phase Week 3/6 - Lower and Biceps
-
Squat
102.5 3 sets of 5 reps -
Seated Hamstring Curls
91.5kg x 8
84.5kg x 8 -
Ab machine
50kg x 10
45kg x 10 -
calf raises - low weight to get my injured right calf working properly again
8kg x 20
16kg x 20 -
Incline DB curls
15kg DBs x 10 x 9 -
Preacher curls
x 12 x 10
Bring on the weekend. Think in January i’m going to cut, i’ll be 40 in February and feeling very much like i have no purpose or drive at the moment. Need to get out of this funk but i think part of that is me lacking purpose and direction.
5 Likes
15th December - 6 Week maintenance/ gaining phase Week 4/6 - Upper
-
HS Chest Press
57kg each side x 6
52kg each side x 6
47kg each side x 8 -
Cable Row
80kg x 8
73kg x 8
66kg x 12 -
Pec Dec
98.5kg x 8
91.5kg x 8 -
Lat Pull Down
80kg x 8
73kg x 8 -
Cable Lat Raise
3 weight x 10
2 weight x 10 -
DB tricep Skull crushers
20kg DBs x 10
18kg DBs x 10
16kg DBs x 10
3 Likes