Incline BB paused bench
60kg x 6
80kg x 5
100kg x 3
120kg x 3
130kg x 2
Seated cable row
70kg x 12
100kg x 12
130kg stack x 10
100kg x 10 drop set
DB lateral raise
2x12.5 x 10
2x15kg x 10
2x17.5kg x 10
Machine lateral raise
100kg stack x static hold held to failure (42 seconds)
30 min swim after
8PM home gym
Hex bar deadlift
127kg x 5
177kg x 3
227kg x 6 deadstart reps
BB curl
50kg x 8
60kg x 8
4 mile walk after
I think going forward ill be dropping OHPs. Inclines, benches and dips etc offer greater stability and overload. Cant say ive gotten much in terms of growth outta OHPs anyway. Next to inclines etc, ill in salt more side n rear delt isolation work.
Incline bench
Top set was 130kg x 3 + 1 after a 20 sec RP
Slingshot bench
120kg x 4 sets of 6,6,5,5
Seated DB lateral raise
Top set was 2x17.5kg x 10 + 3 after a 20 sec RP
BB curl
Top set was 60kg x 8
Some hex bar deads, rows and prowler pushes tomorrow, plus a wee 30 min swim after…
Along with OHPs, i think ill be dropping pulldowns and leg presses aswell. Rows allow from greater overload than the pulldowns, and the last time i leg presses my back was irritated for days.
Only got swimming earlier today, was way too warm to train. Just some zercher squats and a hex bar deadlift at home tonight. Weights where down a little today, in hindsight i probably should have taken another day off. Just swimming and walking tomorrow.
Zerchers were a top set of 5 @286lb, then i just worked up to a lighter than normal single hbdl @588lb
Was feeling good today, i just went ahead and trained…
9.30am
Smith machine bent over row
2 working sets of 6 @ 125kg
Front pulldowns (couldn’t get on the cable row)
2 working sets of 8 @ 110kg
Thumbless reverse grip cable curl
2 working sets of 12 @ 25kg
Tri grip weight plate farmers
2 walks till drop @ 2x25kg
30 min swimming and cold plunge after training
10pm
3 mile brisk walk
Currently 285lb at 6’4. Really need to start getting my act together diet wise. I like the idea @throwawayfitness mentioned on his log about low carb /calorie days (hat tip to him). Ill try one this Sunday, definitely need to keep the bulk the calories on those days from protein for satiety.
Cheers mate, would have been longer, but the knurling on my hex bar is aggressive as hell, edward scissorhands must has designed it. Ill get double or triple with a heavier weight soon.
OHP (strict)
95kg x 5 sets of 2 (90 secs between sets)
Close grip bench
Top set of 3 @ 130kg
Back of set of 9 @ 100kg
Deads and rows today, as usual little and often.
Decided to bring back the OHPs back for one main reason…though ive gotten little in terms of growth from them, building and maintaining strength on our feet is a definitely a good idea…ESPECIALLY as we age.
115kg single push press, followed by a 95kg back off set x 4. Bit disappointed given i was up to a 125kg PP earlier in the year. But then i dropped OHPs for months.
Finnished up with lateral raises and incline ez bar tri extensions.
Love training late at night, am a night owl anyway, dont hit the hay till 4am every night, then up for half 10 am.
Cheers guys:+1:. Unfortunately am stuck with close grip presses for a while, a wider grip seems to be irritating my right shoulder a the minute, yaz no doubt know how it is, theres always a niggle somewhere lol
. Unfortunately am stuck with close grip presses for a while, a wider grip seems to be irritating my right shoulder a the minute, yaz no doubt know how it is, theres always a niggle somewhere lol