That’s an interesting video - thank you for sending me that. Some bits I want to think about.
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02/04/19
Bench press:
2x15x20
10x40
5x40 (paused)
RP: 15-3-3x55
Cable row:
25, 15, 10x60 (50/50 reps)
10x90
Dumbbell high incline: 3x20x5s (too light)
Superset
Lateral raises: 3x10x5s
Dumbbell curls: 10, 8, 6x5s
Treadmill: 9 mins
Time: 35 mins
Decent workout - kind of feels like I didn’t do enough but I think I did and it’ll creep up on me over the next few weeks.
Also worth noting, I’ve started walking to the gym again now the weather is getting better. Only 15 mins each way but it’s better than driving.
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03/04/19
Lying hamstring curl: 20x50, 15x60, 3x10x70
Squat: 2x10x20, 3x10x40
Time: 20 mins
Rubbish workout. Gym was packed and I had no time and then I got the rack for squats I felt like rubbish. My left hip felt all stiff and sore and 40kg felt like a mountain on my back.
I will make up for this workout later.
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04/04/19
Overhead press:
2x12x20
8x25
RP: 13-4-3x30
Superset
Assisted dips: 17, 12, 13x40 (42/50 reps)
Assisted chins: 15, 14, 11x40 (40/50 reps)
Dumbbell rows: 10, 20x15
Treadmill: 10 mins incline walking
Time: 35 mins
Upper body is torched- very happy with how this day works out. Biceps and forearms especially were aching like never before while trying to do dumbbell rows after those chins.
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05/04/19
Deadlift:
2x5x60
5x70
10x80 (t&g)
Squat: 10x20, 2x15x40, 2x10x40
Time: 30 mins
Extra workout to make up for Wednesday’s poor showing.
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Wow 19 days since my last workout! I’ve been on holiday - no lifting but a lot of walking and both good and bad food. Mainly though I had a lot of fun with my family.
24/04/19
Deadlift:
2x5x60
3x80
5x100
10x60 (RDLs, pause at bottom)
Overhead press:
2x10x20
2x5x30
5x35
5x40
5x30 (paused)
Decline bench: 10x20, 10, 8, 6x30 (paused, 30s rest)
Assisted chins: 10, 7, 7x40
Time: 35 mins
25/04/19
Bench press:
2x10x20
2x5x40
5x40
5x50
5x60
5x65
5x60
Squat:
3x5x20
5x40
5x60
3x80
Superset
Rear delt flyes: 3x12x2.5s
Lateral raises: 3x8x2.5s
Time: 30 mins
30/04/19
30 burpees: ~4 mins
RDL: 10x20, 8x40, 6x60, 6x80
Overhead press: 2x8x20, 5x35, 8x35, 8x25
Dumbbell curls superset rear delt flyes: 60 reps x 2.5s
Time: 30 mins
02/05/19
Treadmill: 5 mins incline walk
Squats: 3x5x20, 5x40, 2x3x60, 5x80, 5x60
Assisted chins superset dips: Both 5x10x40
Lateral raises: 4x12x2.5s
Time: 35 mins
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How is it going ? Back to training after a good break ?
It’s not too bad thanks - my squat is ridiculously weak but it’ll work my way back up.
How’s it going for you?
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Keep at it, are you following a particular program/progression ?
My back is feeling better which is good, I’ll be going to see a physio about it when I’m on holidays though
@hypem74 sorry I somehow missed your post! I hope your back to 100% soon, what are your goals with training at the minute?
I’m trying to just keep it simple and follow like a 6-14-6 double progression with some big lifts after seeing @isdatnutty and @T3hPwnisher talking about it but to be honest I keep losing interest and switching things up so I may well end up doing something different next week.
Unfortunately I’m still not enjoying training that much and unlike others I don’t have the want or will power to push through hard anyway - just other things I’d rather use my energy on.
Saying that, today’s workout was good!
07/05/19
RDLs:
10x20
8x40
6x60
15x80 (straps, +9 from last week)
3xRP: 11-6-3x60 (DOH)
Assisted dips:
2x8x40
5x33
5x26
5x19
5x26
5x33
3xRP: 10-6-6x40
Assisted chins: 10x40
Time: 25 mins
As I mentioned above, this was a good one. Brought a lot of intensity for both the deadlifts and the dips and completely hit muscular failure on the last rep of dips. Took a good 10 minutes after I left the gym for my arms and chest to stop hurting from the ache.
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Yeah man this type of progression does not work well if you get bored lol. You gotta hammer the same weights for months. I would say this type of progression is def for someone who doesn’t mind sticking to the same weights for months. I’d say for an average joe, this type of progression works well if they can stick to it. The boredom is the big thing lol. Luckily NOW I don’t get bored easy lol.
Hey nothing wrong with that man. That’s why it’s good to work on “training cycles”. This summer I’m only going to be lifting 2-3x a week and just doing more of conditioning block so I can cut out the gym time.
Thanks for your advice- always appreciate it.
Gonna see how I get on, so far so good haha but you prove you don’t exactly have to stick to one thing. I’m missing some of the effort too though.
I think my lack of interest comes from a few things:
-
Mentally stressful job which I am doing really well at but I’m often coming home feeling drained.
-
Others hobbies I only picked up in the last few months which take up more of my time and ‘thinking’.
-
Less time spent on here (see number 2) and less time talking about gym related stuff in general (my friends who go to the gym too I rarely see now).
I go finish this job in June and go back to studying in October which will help with 1 and probably 3. I will also be going back to athletics and maybe restart kickboxing so that should help.
Sorry this got long- it was more me writing out what I was thinking which I hadn’t done yet.
Not been around much this last week - it was my birthday and I spent most of the week with family.
15/05/19
Squat:
3x5x20
5x40
3x5x60
Overhead press: 2x10x20, 4x5x30
Incline bench: 2x5x40, 2x8x40
Superset
Dumbbell rows: 3x8x15
Lateral raises: 3x12x2.5s
Rear delt flyes: 3x8x2.5s
Time: 30 mins
16/05/19
Superset
Assisted dips: 5x10x40
Assisted chins: 3x10x40
RDLs: 10x20, 6x40, 2x5x60
Hurt my left SI joint on the 40kg set and was in a bit of pain whenever I moved that leg. Bent to pick up a 15kg plate after my last set and it was pretty bad so stopped it there.
Spent about 10 mins alternating between stretches and bird dogs and started feeling better.
Treadmill: 5 mins max incline walk
After this the pain went to more of a tingling/itch in one small and is still like that now.
Seated dumbbell OHP: 2x8x12.5s, 12x12.5s
Lat pull-down: 2x10x42, 15x42
21/05/19
RDLs:
10x20
2x10x40
10x60
8x70
6x80
5x60
Seated dumbbell OHP:
20x5s
10x7.5s, 10s, 12.5s
5x15s
0.5 mile run: ~5 mins
Time: 25 mins
Have plans with a friend tonight and had to work late so not much time this evening and had to rush a bit. Deadlifts we all DOH and the run was outside rather than treadmill.
I’m so out of shape, the run had me feeling like I couldn’t breathe.
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22/05/19
Incline bench: 2x10x20, 10x30, 4x6x40
Bench press: 10x20, 2x8x40, 8x60
Superset
Lateral raises: 20x25s, 2x20x5s
Rear delt flyes: 3x8x2.5s
Cable rows: 2x10x70, 20x70
Walking lunges: 50xBW
Time: 30 mins
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23/05/19
Superset
Assisted dips:
2x10x40, 5x33, 5x26, 5x19, 5x26, 10x26
Assisted chins:
2x10x40, 5x33, 5x26, 5x19, 2x5x26
Overhead press: 3x10x20
Leg extensions: 15x21, 15x28, 10x35, 20x42
Dumbbell row: 10x20s
Machine rear delt flyes: 20x18, 2x15x25
Time: 30 mins
Feeling sore and tired.
2 Likes