Smith machine leg press, saw this exercice in Paul Carter’s article.
Worked up in sets of 6, did 6 reps at 4 plates per sidebut ROM wasn’t great. Then took the weight off and put the safeties one notch lower. That felt better.
mTOR set: 6x3 plates, slow eccentrics with 2s hold at the bottom killed me. Last stretch held 2-3s
Incline bench press
6x55, 60kg
6-8-10 drop set: 60-50-5x40, 35kg
Seated incline front raises
6x6, 8kg
mTOR set, 8x8kg, held last stretch about 15s
Rope triceps extensions
6x14kg, 3x23kg too heavy
6-8-10 drop set: 18-14-9kg
Seated DB shrugs
2x6x20kg
20x20kg
Weight 87.00kg, I ran about 5km yesterday so drank a fair amount to compensate. I expect my weight to be under 86.40kg tomorrow
Bench
6x70, 80kg
RP: 80kgx10-2-3-2-1-1-1,
I think I could have had one more rep on the second set. First three sets touch and go and 15 deep breaths of rest, the rest just 10.
DB laterals
6x6, 8kg
6-8-10 drop set: 8-7-5kg
DB triceps extensions
6x7kg, 10kg
mTOR: 7x10kg, 7 reps only as the 2s hold while tensing the triceps absolutely fried me. I think I’m learning to do this better. I held the last stretch for 20s
Decline stit ups
6xBW, 5kg
mTOR: 10x5kg
Couldn’t held anything on the last rep I just did a slower eccentrics
Lat pull dows
6x40, 45kg
mTOR set: 7x45kg, held last stretch for 15s
Chest supported BB rows
6x40, 50kg
RP: 10-7-6
It’s all about ROM on these. The first set I’m touching the bench, then second and third set I get the reps but within an inch or 1/2 inch of the bench.
Preacher curl
6x5, 6.25kg
mTOR set: 8x6.25kg, held last stretch for 20s
Single leg rear elevated squats
6x20, 28
6-8-10 drop set: 28-20-12kg
Cables flies
6x9,14kg
mTOR: 14kgx8 with last stretch held 15s
OHP
6x40, 47.5kg
RP: 52.5kgx 7-2-1-1
Decline close grip bench
6x70, 82.5kg
RP: 82.5kgx9-3-1-1-1-1-1
Single leg DB calf raises
6xBW, 20kg too heavy
16kgx8, last stretch held 10s then BWx4 with stretch held 15s
*
I think I’m learning to psuh my self a bit more on the different intensity technique. I think the 6-8-10 drop set on the rear elevated split squats is the hardest set of the week (one per leg)
Supinated lat pull dows
6x64, 77
6-8-10 drop set: 77, 59, 41kg
Better weight selection this time around
Chest supported DB rows
6x20, 26kg
mTOR: 8x26kg, last stretch held for 10s
DB hammer curls
6x10, 14kg
6-8-10 drop set: 16-10-7kg
Glute ham raises using barbell and bench
BWx3,3,3
Slow eccentric set: 8xBW
Not really mTOR as I can’t hold the stretch at the bottom of the rep. I think I’m getting a bit better at it by realy contracting the hamstrings on the eccentric and as much as possible on the concentric where I help myself with my hands at the very bottom
Decline sit up
2x6x5kg
10x10kg 5s eccentrics, held last stretch for 5s
I ran 5x50m hill sprints yesterday, 45 breaths of rest between each rep. 1.5km warm up to get to the hill, then back. I never log my “cardio” workouts, I probably should.
Push 3
Incline BB bench
6x55, 62.5kg
6-8-10 drop set: 62.5-50-37.5
Better weight selection this time
Db front raises on incline bench
6x5, 8kg
mTOR set: 8x8kg last stretch held for 20s
Rope triceps ext
6x27, 32kg
6-8-10 drop set: 32-27-18kg
Weird because last week I found it much harder
Leg press using smith machine (laying on the floor)
I wanted to use another technique than mTOR. So I used a 50% set
6x90, 110kg
50% set: 110kgx23, 15 reps, 60s rest between sets
Smith machine shrugs (bar in front of bod)
6x50, 70kg
20x70kg
Pull ups
6xBW, 5kg
RP: 7.5kgx10-3-2-1-1-1-1-1
15 breaths of rest for the second and third set, then 10 breaths. Very happy with this.
Rear DB raises
6x7, 9kg
6-8-12 drop set: 9-7-5kg
BB curls
6x20, 25kg
RP: 27.5kgx10-5-3-2
I am progressing on these which is good
Smith machine calf raises
6x20, 40kg
11x60kg, 5s eccentrics and 2s pause at the bottom. I held the last stretch 20s.
Weight 86.05kg, should be lower tomorrow, continuing with the downward motion
Overal I think the program is going very well, my back is feeling better and I have been stretching consistently. My pain is almost completely gone even if I force my back into flexion. The physio appointment is next friday so I won’t hip hinge/squat until then.
Supinated lat pull downs
6x59, 77kg
6-8-10 drop set: 77-59-45kg
Chest supported DB rows
6x20, 26kg
mTOR: 8x26kg, couldn’t hold the stretch, something was off and couldn’t feel it
DB hammer curls
6x12, 16kg
6-8-10 drop set: 16-10-8kg
GHR
2x6xBW
mTOR:9xBW, helped myself again at the bottom of each rep but I can really feel these in my hamstrings
Weight 85,40kg, should be under 85 tomorrow or the next day
This is going well. My pressing strength does not seem to have declined with the weight loss. My numbers have been progressing on each exercice every week.
Progression has been as follows:
RP: if I can get 8+ rep on the first set, I go up in weight, if not I stay there the next week
6-8-10 drop set, if I make all the reps I increase the weight of one of the set
mTOR, this is the tricky one, usually I stay at the same weight and try to slow the weight as much as possible on the way down
Of course I’m not doing RP on front squats o RDL so I recover well from these workouts. When I’ll be able to perform these movements I will stick to straight sets for a while.
Thanks Mort! I’m not fixed on a number, I think it’ll depend on what I see in the mirror. At most I expect at most I’ll be down to 82 kg but I’ll monitor my strength as I go along.
I saw the physio today. Definitely a disc that I hurt, however I have made good recovery on my own. He said I should have started loading it again slowly a few weeks ago so we’ll start doing this. Doing hill sprints was a good thing as it is loading it. It felt good to hear I can start doing the exercices again, with limited loading and then ramp up slowly.
Pull 1
RDL
4x8x40kg, no pain or discomfort
Pull ups
6xBW, 5kg
Rp: 8.75kgx8-4-3-2
Db rear raises
6x7, 9kg
6-8-10 drop set: 9-7-6kg
BB curls
6x20, 25kg
RP: 30kgx8-4-2-2
Smith machine calf raises
6x40, 65kg
mTOR: 8x65kg, last stretch held for 20s