01/11/20
Single arm lat pull-down:
10x18
RP: 14-6-3x28
8x23
Dumbbell row: 10x20, 12x35, 8x35, dropset: 12x35-10x20
Barbell row: 4x15x40
Concentration curl: 9x8, dropset: 7x8-7x6
Rear delt machine flyes: 25x21, dropset: 20x21-15x14
Gyms in England are closing from Thursday until 2nd December so went in a day early and will do all four sessions back to back to get them done before the closure. I’m not sure how much I’ll be able to use my home gym yet so the plan is to nail the intensity this week so worst case scenario it’s a week deload and three weeks off.
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02/11/20
Bench press:
2x10x20
5x40
5x60
3x70
7x75 (PR)
10x60
Incline dumbbell bench press (1):
RP: 6-3-2x24s
15x14s
Overhead press: 8x20, 8x30, 6x30, 4x30
Lateral raise machine: 20x15, 12x20, dropset: 15x20-10x15
Pec deck: dropset: 15x28-10x21
Had to do this in my lunch hour so cut things a bit short at the end. 5x75 was my old PR but I had not attempted an AMRAP set with 75kg before so a bit of a shallow victory. However, two weeks ago my I got 7 reps on my AMRAP with 70kg so I’ve added 5kg to it in two weeks. Unfortunately, I don’t think I can load more than about 60kg on the bar in my home gym so I won’t be able to follow my original plan leading to a 100kg 1RM in December. I’ll make something work though and decide what to do about the max attempt depending when gyms actually reopen and how I feel.
After the bench top set I just aimed to do as much damage as possible and it worked. All the dumbbell press and overhead press sets were to concentric failure where I literally failed mid-rep with as slow a negative as I could handle afterwards. Laterals and pec deck were until it burned too much. It was bad enough that turning the steering wheel to drive home was difficult.
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Got weighed for the first time in a few weeks today. I was 83.95kg, up from a low of 82.4kg. My waist measurement today vs 16th Oct is down 1cm and chest measurement is up 2cm BUT there is probably at least a few cm of errors in those measurements so I can’t draw any conclusions.
I will carry on as I have been doing and re-measure in a few weeks probably.
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03/11/20
Leg curl: 10x20, 10x30, 8x40, 20x50 (PR), 17x55 (PR)
High handle trap bar deadlift:
5x40
5x60
3x80
1x100
1x120
Dropset (15 deep breaths between sets):
8x100
4x100
2x100
8x80
4x80
2x80
8x60
4x60
2x60
20x40
Copied the dropset/rest pause sort of approach used by @T3hPwnisher. However, I probably should have gone for more reps on the first set of 80kg because it wasn’t too bad from there onwards. It was definitely hard but not unbearable. Didn’t have time for anything else as I went in my lunch hour again.
3 Likes
04/11/20
Hammer strength row: 24x40 (PR), 17x50 (PR), 12x50
Machine shoulder press: 10x20, 10x20, 9x20
Hammer low row: 16x20, 15x30, 13x30
Cable chest press: 12x32, 15x46, 8x54
Machine lateral raise: 13x25, 15x20, 15x15
Lat pull-down: 10x36, 10x46, 12x46
Rear delt flye: dropset: 10x28-20x21-12x14
Hammer strength dip: 12x40, 2x10x60
Superset
Rope overhead extensions: 15x25
Rope bicep curls: 15x25
Last day of the gym being open for a month so just went crazy with a load of machines I wanted to use. I’ve got a half decent gym set up at home now too that I can use over lockdown. I’ll take tomorrow off, do cardio Friday then carry on lifting from Monday.
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Good excuse to get the gravel bike out.
I’m having to save that for the weekend at the minute as doing my workouts in my lunch hour. Depending on the weather I’m hoping to go out tomorrow or Sunday.
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06/11/20
Run: 0.8mi - 6:23 mins
New 1k and 0.5mi PRs. For the 1k I went from 5:16 to 4:55 today and for the 0.5mi 4:13 to 3:56.
The plan for the next month over lockdown is:
Monday - Upper and easy run
Tuesday - Lower
Wednesday - Hard run
Thursday - Upper and easy run
Friday - Lower
Weekend - Bike ride weather depending
Workouts will be about two sets to failure for each muscle group where I’ll really milk the eccentrics and pause in the stretch position for most exercises to make the most of my limited weights. Easy runs will just be aiming to get around the loop I use and going as slow as I can while doing so really. Hard runs will be like today’s, going for PRs and hopefully extending the 8min/mi pace to a mile.
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Think it might be worth trying to have a rest day in there at some point, not sure if you’re planning a bike ride on Saturday and Sunday or not.
It will most likely only be one of the two days or one day a decent ride and the other just like an easy 5 miles if the weather is nice.
At the minute I’m eating a lot and trying to push the training quite hard as a result. Outside of lifting I’m not very active at the minute so I think that helps.
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Cool, gimme a shout if you want to chat about the concurrent side of things or anything.
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Set off on a bike ride but attempted to go up a kerb at a bit too small of an angle and fell off after only going about half a mile, which was quite amusing. Cut my hand pretty bad and got a few small grazes so called it a day there to go clean up but otherwise both the bike and I are fine.
It’s the first time I’ve fallen off since I was a kid and a bit of an embarrassing way to do it so I think my ego has come off worst.
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09/11/20
Superset
Lateral raise: 10, 15, 17x5s
Behind neck press: 8x20, 9x25, 6x25
Dumbbell row: 10x15, 11x33, 7x33
Wide grip bench press: 10x20, 11x33, 7x33
Barbell row: 10x20, 2x10x33
Superset
Close grip bench: 10x20
Concentration curl: 10x8
First workout of lockdown 2, in the home gym. Overall I’m very happy with what I’ve come up with and I can see it working for a while at least. Everything was done with slow eccentrics (about 5s) and paused which made the weight go a LONG way. Those bench press sets were to very near failure and that’s with around 35% of my regular bench 1RM.
I should also have done a superset of press ups and chins but falling off my bike yesterday has hurt my wrist more than I realised and it was starting to get pretty achy. I figure this workout can ease me in anyway before I go really hard. On a similar note, I’ve gone for a brisk walk post workout instead of an easy run although I’m so bad at running, the pace I’d have to go to make it round the loop I’m using is about the same either way.
2 Likes
Falling off is never good. Hope it heals up soon.
@sammymcloughlin cheers mate. It’s not too bad just inconvenient having a big graze on the palm of my dominant hand and my other one all bruised haha.
10/11/20
Superset
Sumo squat: 3x10xBW
Dumbbell RDL: 10x5s, 2x10x15s
Back squat: 5x20, 2x10x33
Just another easy workout to break myself in. Again though, even with this much weight, the slow negatives are blowing me up. My legs feel pumped as though I’ve done much harder sets than I have.
2 Likes
11/11/20
Run: 0.82 mi, 6:33
Set new 1k and 1/2 mile PRs again with 4:52 and 3:54 respectively. I’m happy with this but it’s a tough six minutes.
2 Likes
12/11/20
Superset
Lateral raise: 8, 15, 12x5s
Behind neck press: 5x20, 10x25, 7x25
Dumbbell row: 10x15, 12x33, 10x33
Superset
Wide grip bench press: 10x20, 12x33, 9x33
Barbell row: 10x20, 2x12x33
Superset
Close grip bench: 2x15x20
Concentration curl: 2x12x20
Not much to say. Beat last week on everything and it burnt a lot.
2 Likes
16/11/20
Chest & Biceps
Press up: 16, 14, 8 (60s rest)
Wide grip bench press (6s eccentric, 1s pause):
10x20
10x33
7x38
6x38
Superset
Incline dumbbell fly: 2x10x10s, 15x black band
Incline plate squeeze press: 3x15x6.5
Superset
Concentration curl: 15, 12, 11x8
Lateral raise: 2x12x5s
Hammer curl: 2x12x8s
Run: 0.69mi, 5:57 - 8:38/mi
I’ve decided that for the time I’m working out in my garage at least that I’m going to follow a body-part split. I liked the upper-lower split but I was constantly wondering if I’d worked hard enough. With this split I can hit each body part hard enough that I feel like it’s sufficiently worked and be reasonably confident I’ll be recovered next week.
2 Likes
17/11/20
Back & Abs
Superset
Barbell row: 2x10x20, 15x33, 12x33, 10x33
Band pull-apart: 5x15x green
Dumbbell row:
12x33
12x33
14x33
Chin up negatives: 3, 3
Giant set
Rear delt fly: 12, 12x5s
Rear raise: 10, 10x5s
Rear delt row: 8, 8x5s
Superset (no rest)
Crunch: 10, 5
Ab wheel: 2x5
Good workout. Chest is very sore from yesterday.
2 Likes
18/11/20
Run: 0.88mi, 7:03 - 7:57/mi
Slightly slower than last week’s pace (7:54/mi) and 3s and 2s off my 1k and 1/2 mile PRs respectively but went 0.06mi further. I’m not looking to run these much faster right now but I want to work up to 1 mile so this is all good.
Think I already mentioned but the Monday and Friday runs are supposed to be easy ones and then this one on a Wednesday is a big effort.
2 Likes