Semi pronate chins
20 reps total in clusters (3 sec negatives)
Seated cable row
Top set; 110kg x 14
Incline DB row
Top set; 2x40kg x 13
Elbow braced seated bi-lateral DB curls
Top set; 2x17.5kg x 10
2x20kg x static hold at 90 degree to fail
27/5/23 home gym
DB lateral raise
2x15kg x 12
2x15kg x 10
EZ bar upright row/front raise
TS; 55kg x 10
Steep incline DB shoulder press
2x35kg x 12 (3 sec negatives)
2x40kg x 8 (3 sec negs)
Calf is easing really well, alone with test prop, i added injectable BPC-157 which has really speeded up recovery. That and icing it twice a day and keeping compression on it. Reckon i can get some little high handle hex bar deads in tomorrow. What pain i am getting is from going up and downstairs.
Hex bar deadlift
Then straight after to the gym for…
Leg curls
Leg extensions
Power squat
Single top set for each exercise bar for leg curls.
** Couldnt go too heavy on the leg curls, was pulling on my injured calf, but everything else was grand.
30/5/23 at home
Steep Incline DB shoulder press
Unilateral cable cross/flye
Axle bar bench press
DB lateral raise
Cable pushdowns
31/5/23 gym
Machine pullover
Front lat pulldown
Seated chest supported row machine
Rear delt cable flye
Preacher curl machine
Again, 1-2 top sets to failure are 1 RIR per exercis.
Incline smith machine bench press
120kg x 6 followed bottom partials to failure
Seated chest press (old universal machine)
Both stacks x 8
Seated DB lateral raise
2x15kg x 15 followed immediately with partials
2x17.5kg x 9
Cable pushdown on pulldown machine
60kg x 9 followed immediately with partials
40kg drop set x 7
Been watching a lot of Paul Carters tictok videos of late, the guy puts out excellent advice, didnt know he was a client of Mike Mentzers, its definitely got me thinking about HIT again.
Yeah its the same here Harry, it saddens me greatly. In 2023 its apparently much more important for kids to learn about made up genders and drag shows for kids, critical race theory, climate alarmists etc. Disgusting.
11/6/23 - different gym, unfortunately the wee old school we were going to closed last week. This gym has all hammer and new life fitness shuff.
Racks pull from mid shin
220kg x 2 sets of 5
This was the second set… 220xRP - YouTube
Hols my training partner did 4 and then this 3 at 140kg…shes making great progress…can really see her shoulders and arms starting to pop Hols, RP 140 - YouTube
Next up …
Chins with a semi supine grip
BW (113kg) 2 sets x 8 and 6
One arm hammer row
100kg x 9
Elbows braced seated DB curls
2x20kg x 9
Push day today…
Currently training every other day on a pull, push, leg split
Lol, thanks Harry, aye i get sweet cheeks or big girl before each set normally lol. Nah we enjoy training for its benefits now, shes 35 and finnished playing womans football/soccer a few years ago, she also had 16 Thai boxing bouts in her early 20s. We’re both focusing more on hypertrophy with a low volume, high intensity approach.
So as i previously mentioned, ive been watching a lot of coach Paul Carters videos on TT, i agree with 99% of what he says, namely these few things…
a low volume, high intensity appoarch to hypertrophy.
A 5-8 rep range on working sets to failure or close to it.
No requirement for deloads.
Hypertrophy being driven by mechanical tension and progressive overload, NOT muscle damage or “mirco tears”. Unfortunately the muscle damage nonsense is being still pushed today by many within the HIT community, including the likes of Dorian Yates, obviously such individuals are ignorant to the repeat bout effect of exercise.
Better stability on exercises, which is why for example i switched from standing press to steep incline bench shoulder press or Hatfield squats over barbell squats, since am not a competitive powerlifter ive no need to BB squat.
Im considering dropping all single joint exercises and simply preforming 2-3 multi joint exercises per and no more than 5 “working sets” per workout. Tbh, ive never gotten much outtve direct arm or leg work, apart from tennis elbow and a temporary edema.
Same with lateral raises, i feel chins, rows, benching and shoulder presses stimulate the shoulders and arms more than enough.
Yes, a hard set of squats or leg presses is harder on recovery than say leg extensions and leg curls, but even a single set of leg extensions/ curls taking till complete failure can have a sufficient impact on recovery…but with much less in return.
Smith machine steep Incline shoulder press
107kg x 2 sets of 5 pause off upper chest
Machine dips (life fitness)
130kg stack x 2 sets of 8
shoulder width EZ bar upright row
58kg x 9 strict to lower chest
Still brisk walking 3-4 miles late at night, start doing a little sea swimming, absolutely love it, feel its helping with recovery and my mental health.
