Yesterday was the first day of my new training split after taking some time out of the gym.
Chest and Tris
BB Bench
60kgx5
80kgx3
90kgx3
100kgx7
90kgx6/6
80kgx7/6
Dips
BW 3x10
Incline DB Bench
24kg 2x5
C/grip Bench
60kgx8
Triceps pushdowns
5x10 ramped weights
Bench strength on my top set was fine but my conditioning is so poor that I really struggled on the sets thereafter. Never done incline stuff before and discovered my upper chest is horrendously weak. Volume was no where near where I want it to be but I was absolutely goosed. Got a really good tricep pump all the same.
[quote]HonestIago wrote
Bench strength on my top set was fine but my conditioning is so poor that I really struggled on the sets thereafter. Never done incline stuff before and discovered my upper chest is horrendously weak.
[/quote]
x2 on the incline stuff.
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
150kgx13
Chin/Pull ups
30 total reps
Kroc Row
40kgx30
Face Pull
35kg 4x10
BB curl (bar wrapped with fag pad)
35kg 4x10
Fag pad wrapped curls are a new favourite exercise, takes all the strain off the wrists and elbows and absolutely toasts the forearms.
Cheers for that nugget of info Yusef. Will bin the incline DB stuff as hate it anyway!
Legs and Shoulders
Back Squat
70kgx5
107.5kg 3x9
Standing BB Press
40kgx10
50kgx10,8,6,6
Leg Curl
50kg 4x10
Seated DB Press
20kgx10
24kgx8
26kgx6
DB Shrug
28kgx20
One arm DB P/press
30kgx5
34kgx3
Shoulders are weak as fuck, clearly all my pushpressing did little to improve my strict press. Quite happy squats seemed strongish considering I haven’t squatted in 3 weeks.
Chest and Tris
BB Bench
60kgx5
80kgx3
90kgx3
100kgx7
90kgx11
80kgx10
Dips
BW 4x10
C/grip Bench
40kgx10
60kg 3x8
OH DB extension (with fag pad)
16kgx10
18kgx7
Tricep Rope Pushdown
25kgx10
27.5kgx10
30kgx10
20kgx20
15kgx30
10kgx50
Top bench set was stronger this time, possible an 8th rep in the tank but didn’t chance failure. Maybe next time. Overall I added some more volume and came away from the gym with one of the best pumps ever.
hope u felt large and charge after that… too bad my ‘pump’ from the gym last night wasn’t completely transferable… lol. Maybe just need to do weighted glute bridges till sunrise.
oh and mike calls the fag pad the ‘tampon’. lol.
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
157.5kgx11
Chins
BWx50 reps (first set was 12 reps after which I trained fast so took a fair few sets)
Kroc Row
40kgx32
Fag Pad BB curl
35kg 5x10
25kgx17,10
Tried face pulls after the Kroc rows but had a strange twinge in my bicep so had to stop. Pleased with deads today though.
As funny as tampon is, think I will stick with fag pad for now!
See you at the paaaarty Richter!
Trent should be able to answer what film this is from instantly.
haha TOTAL RE KALL WITH THE GOVERNATOR!! throws arms away from ascending lift
Legs and Shoulders
Back Squat
70kgx5
107.5kg 3x10
Standing BB Press
40kgx5
55kgx9
50kgx8
40kgx10,6
Leg Curl
55kg 4x10
Seated DB Press
20kgx10
24kgx8
28kgx6
One arm DB P/Press
32kgx3
34kgx2
36kgx2/1/1
Leg Press Machine
260kg (maxed out) 3x20
My BB press is depressing me but just gotta keep plugging away I daresay. I could barely walk after the leg press, expecting savage DOMS tomorrow!
WOW lots of exercises… are u not ABSOLUTELY FUCKED after every session? ridiculous amount of exercises/volume. Hope you are eating bootloads of meat to help you dot grow.
Haha volume isn’t where I want it to be but I’m increasing it gradually and adapting. Really enjoying this training split so far. Last night I ate about a pound of venison and the night before about a pound and a half of barbecued rump steak, is that enough meat?!
Chest and Tris
BB Bench
60kgx5
80kgx3
90kgx3
100kgx8 PB!
90kgx9.5 (assisted 10th)
60kgx10,7,10,7 (slightly closer grip)
Dips
BW 7x10
C/Grip Bench
50kg 5x10 (done fast)
DB Shrug
(only done because I forgot them on shoulder day)
30kgx20
24kgx25
Tricep Rope Pushdown
35kgx10
30kgx12
25kgx18
20kgx20
15kgx25
10kg 2x30
Trained faster today and felt like the volume was getting closer to where I want to be.
Very good progress so soon into ur training. Really starting to worry about how far behind I am now. U deserve it though keep it up. Amazing how strong u get when u eat what u want and don’t do any dieting…
Cheers brah! Seem to be moving along nicely and yes I am eating what I want haha!
Back and Bis
Deadlift
70kgx5
110kgx3
140kgx3
165kgx9 (no chalk as I forgot it!)
Med-grip Pullups
BWx45 total reps (approx 8-9 sets)
Kroc Row
40kg 3x10 (had to break down into sets as grip was knackered)
Face Pull
35kg 5x10
Seated Cable Row
50kg 4x15
Fag Pad BB Curl
35kg 5x10
25kgx10
DB Hammer Curl
18kg 3x8
Legs and Shoulders
Back Squat
empty bar x10
70kgx5
110kg 3x10
Standing BB Press
40kgx5
50kgx5
57.5kgx9
50kgx8
40kgx10
OH Squat
40kgx5,6,5
Leg Curl
55kg 4x10
Seated DB Press
20kgx10
26kgx8
30kgx3
DB Shrug
26kg 2x25
One arm DB P/Press
30kgx5
34kgx3
38kgx2
Leg Press Machine
260kg 3x20
Nice sesh, squats were good so skipped straight to 3x10 instead of going for 3x8 with the increased weight. Minor improvement in shoulder strength all round too.
How many times are you actually making it to the gym these days? Is it just the three?
Doing my 3 workouts takes 5-6 days so I’m in the gym 4 times a week normally.
Chest and Tris
BB Bench
60kgx5
80kgx3
95kgx3
112.5kgx2,2 (haven’t gone this heavy in a month or so)
100kgx7
90kgx7 (don’t know what happened here!)
Dips
BW 8x10
C/Grip Bench
55kg 5x10
Tricep Rope pushdown
35kg 2x15
30kgx15
25kgx20
20kgx30
15kg 2x40
Not terrible but not great today. I was taking a noob friend through his first training session so my own intensity suffered somewhat.