Absolutely. It’s harder than I thought eating to gain weight but I’m planning on doing so until after Christmas now.
1 Like
26/9/18
Hammer lat pull-down: 3x10x40
Lying hamstring curl: 10x30+10x40, 20x40
Squat:
2x10x20
10x40
10x50
10x60
Time: 20 mins
Skipped leg day last week due to a work meal out and half arsed it today due to another meal out. Next week I promise I’ll get a proper session in.
27/09/18
Superset
Lateral raises: 3x12x2.5s, drop set: 12x5s-10x2.5s
Rear delt raises: 4x10x2.5s
Overhead press:
2x5x20
5x25
5x30
5x35
5x40
3x45
Drop set: 15x30-5x25-6x20
Concentration curls: 20x5, 10x7.5, 12x5
Tricep push-downs: 30x20, 20x30, 10x45
Rower:
1 min warm up
5 mins- 30s on/30s off
1059m total
Time: 45 mins
Fun session. Shoulders always seem to burn so much but get a nice pump and arms is always fun when I can actually feel them.
2 Likes
01/10/18
Straight arm pull-down: 4x20-25
Lat pull-down:
10x42, 8x49, 8x56, dropset: 4x63-4x56-10x42-12x35
Barbell rows: 10x20, 2x8x40, 10x40+10 shrugs
Machine chest supported row:
2x8x42 (1s squeeze, 5s eccentric, 3s stretch)
15x42
Face pulls: 3x15-20
Time: 35 mins
Probably the best back session I’ve had. I still don’t get a pump like other parts but my back feels exhausted and just weak like I couldn’t do much more. My forearms are feeling similar from the heavy lat pull-down and all the time under tension on the chest supported rows.
Only negative was my SI felt a bit tender on the barbell rows so I kept them lighter. Going forward I’ll alternate between a heavier week of 5s and a lighter week of 8-10s.
1 Like
I agree I don’t get a pump when training my lats although the closed I’ve gotten is with weighted pull ups and sets of 6-8.
How are you enjoying these different types of workouts ?
The best pumps I get seem to be with lat pull-down around a similar rep range too. I sometimes get one during the sets and immediately after but I don’t walked away with one like I do other body parts.
The workouts I’m really enjoying. It’s nice to focus on one area at a time and it’s also nothing I’ve done before so the novelty is there.
1 Like
02/10/18
Pec deck: 30x21, 20x28, dropset: 10x35-10x28
Bench press:
2x10x20
5x40
5x50
5x60
5x65
5x70
15x40 (bottom half only)
Dumbbell incline bench:
2x10x15s, dropset: 10x15s-10x10s
Time: 35 mins
First time benching in 3 weeks and it was pretty tough, hopefully better next week. Got a big stretch at the bottom of the dumbbell presses which made it much harder.
1 Like
04/10/18
Superset (no rest)
Leg extensions: 15x28, 12x35, 12x42
Lying hamstring curl: 20x40, 20x50, 15x60
Squat:
2x10x20
10x40
10x60
10x70
T&G deadlift: 3x10x60
Time: 30 mins
This was tough- my lower body conditioning needs improving a lot. Lower back is pumped like crazy too.
2 Likes
05/10/18
Superset
Seated lateral raises: 4x10-15x2.5s
Seated rear raises: 4x8x2.5s
Overhead press:
2x10x20
5x30
8x30
Drop set: 5x30 (1+1/2 reps) +6x20
Superset
Tricep push-downs: 4x10-15
Face pulls: 4x15
Concentration curls (no rest): 15x5s, 2x10x5s
Superset
Lateral raises: drop set: 10x5s-10x2.5s
Dumbbell curls: 21sx5s
Time: 30 mins
Good workout, destroyed my shoulders and arms. Had a real break through with the seated lateral raises and got a great MMC. Probably the most tired my shoulders have been and I did it with 2.5kg dumbbells, I really struggled to press the bar after.
1 Like
8/10/18
Straight arm pull-down: x20, x15, x12, x10
Lat pull-down:
12x35, 12x42, 10x49, 8x56, dropset: 8x63, 8x49, 8x35
Cable row (mTor):
10x40, 10x50, 10x60, 3x10x70 (10s rest, normal reps)
Barbell rows:
10x20
10x40 (Pendlay)
2x6x50 (strict, horizontal torso)
10x50+20x50 shrugs (straps)
Face pulls: 3x20
Time: 40 mins
Brought a lot of intensity tonight and really smashed my back. It is probably the most tired it’s felt in a long time but in a nice way like the muscles have worked well. Not that it’s a great measure of strength but I’m getting a lot stronger with lat pull-down each week. Forearms are trashed too.
Also, I overhead two members of staff as I was signing out and the gym is getting a SSB and glute ham raise. I’m not sure if it’ll be a proper glute ham raise but if we have an SSB I’ll probably switch to it for most of my squatting.
2 Likes
You lucky bastard. Both of those are amazing.
I’m really looking forward to trying them I’ve heard lots of good things. I’m surprised because it seems to be more of a bodybuilding gym and I guess they’re not typically associated with bodybuilding.
1 Like
09/10/18
Pec deck: 30x21, 10x28, 10x35
Bench press:
5x60
14x60 (RPE 9.5)
Machine chest press:
10x50
10x70
dropset: 8x90, 8x50, 8x30 (hit muscular failure)
Time: 15 minutes
My friend invited me round and I didn’t want to say no so rushed through things and went for intensity instead of volume.
17x60 is a bench PR from when I was frequently benching higher reps and much better at them so to get close with an already fatigued chest and not really warmed up for the movement is great. Pec deck I can consistently target my chest really well with now which is great and the Machine chest press just finished me off. I tried not to lock out and get a stretch at the bottom so there was always tension on my chest.
15/10/18
Barbell rows:
10x20, 8x40, 3x6x50 (pinky on rings, 90 degrees, strict)
Lat pull-down:
12x42
12x49
8x56
Dropset (iso at 90 degree on last reps): 5x63, 5x56, 10x49
Chest supported row:
4x8x35 (2s hold at top, 5s eccentric)
Straight arm pull-down: 3x15-25
Superset (no rest)
Rear delt raises: 3x10x5s
Concentration curls: 3x10x5s
Time: 35 mins
Skipped two sessions last week and took it as an impromptu deload. Should have programmed one in anyway and I was getting run down, especially going four days in a row. I’m switching to a pull, push, legs split now to manage the fatigue better.
2 Likes
17/10/18
Pec deck: 20x21, 3x20x28 (burnt a lot)
Bench press:
2x12x20
5x40
5x50
10x60 (right pec started feeling tight so I stopped)
Incline dumbbell bench (mTor): 3x10x15s, 15x15s
Superset
Lateral raises: 5x10x2.5s
Rear delt raises: 5x5x2.5s
Hammer strength overhead press: 10x10, 2x10x20
Tricep push-downs: x12, x10, x8 with level 3
Crunches: 1x12, 2x8
Time: 45 mins
Good workout, everywhere I wanted to be tired is tired. Only real things to note are that I didn’t like the hammer press so probably won’t do that again and my pec feeling tight, I’m sure it’s just a one off. I’m going to follow the original 531 for bench for a couple of cycles with a low TM.
2 Likes
18/10/18
Squat:
2x10x20
10x40
10x50
2x10x60
RDL: 5x60, 5x70, 5x80
Time: 30 mins
Another pretty half assed leg day but I’m not bothered. I’m very tired, have a lot to do this evening and my legs still feel worked hard so it works. Although next week should still be better though.
3 Likes
23/10/18
Chest supported row (3s eccentric):
12x35
10x42
Dropset: 8x49-10x35
rest 15s
10x42 (normal reps)
Hammer lat pull-down: 3x10x40
Dumbbell row: 2x10x20, 30x20 (PR)
Lat pull-down: 6x49 (arms were toast), 2x8x42
Superset (no rest)
Rear delt raises: 2x12x2.5s
Concentration curls: 10x5, 12x5
Treadmill: 10 mins, 123 calories
Time: 50 mins
2 Likes
24/10/18
Bench press:
12x20
8x40
2x3x60 (10s rest)
8x60
Lateral raises: 12x5s, 30x5s (rest pause)
Squat:
10x20
10x40
10x60
Time: 15 mins
Had stuff to do this evening and busy tomorrow too so had to fit lots in a very short amount of time. I said last week this leg day would be good, well maybe next week instead.
2 Likes
29/10/18
Pec deck: 30x21, 15x28, 8x35 (2s squeeze, 2s eccentric)
Bench press:
2x10x20
8x40
5x50
10x60 (right pec feeling off again, going to do pec deck after in future)
Incline dumbbell press:
3x8x15s, dropset: 15x15s+10x10s
Lateral raises:
3x8x5s, dropsets: 2x8x5s+2x15x2s
Seated overhead press: 3x12x20
Tricep push-down: 25xlvl2, 15xlvl3, 12xlvl5
Time: 40 mins
Not so good today. Pec and shoulders both feeling a bit off.
2 Likes
Note to myself that I really need to eat more. I’ve been slacking and by the time I get home from work I’m shattered and don’t want to even think about the gym- this doesn’t seem to happen when I’m eating more.
First change is adding a protein and oat shake on a morning instead of a couple breakfast bars if I’m lucky.
3 Likes