I know, im not overly keen on them… their custom Watson dumbbells.
Back this last week to focusing and a deadlift and press of some sort, most days ill add a row, chin or even some grip work at the end. Today was a low stress gap workout. Just some side and rears delts, plus a leg extension and abduction machine.
Wee wifey got me a new deadlift bar for Christmas, have fun with that.
Was off the test400 for 6 weeks and started back on it today. Strength has maintained well. The most noticeable change was in recovery ability and the level. of doms i started experiencing again. Mood has also been a bit lower, glad to be back on it.
6 Likes
Still training away, just been really busy…currently doing a pull/push/leg split. Rest day tomorrow.
13/1/24
- Power squat machine
- Seated leg curl
- Leg extension
- Power pushes
12/1/24
- Nautilus leverage shoulder dead press from nose level
- One arm cross body cable laterals
- Close grip bench
- Cable pushdowns
11/1/24
- Weighted chins
- Bent over EZ bar row
- One arm rear delt cable flye
- Seated alternate DB curls
9/1/24
- Leg press
- Seated leg curl
- Leg extension
- Prowler pushes
8/1/24
- Smith machine Incline press
- High to low cable crossover
- DB lateral raise
- Overhead cable rope extension
7/1/24
- Deadlift
- Chest supported T bar row
- Front pulldown
- Farmers walks
7 Likes
Good to see you still around big fella. Hope you haven’t been rained out or frozen up there.
Hey mate, yes…still here lol. Yeah, wee bit of a storm here at the moment, i kinda like it lol.
2 Likes
25/1/24
- Nautilus angled Smith machine incline press
130kg × 2 sets of 6 - Single arm high cable lat pull (1:1 cable ratio)
45kg × 8
47.5kg × 7 - Chest supported row
100kg × 2 sets of 8, 7 - DB lateral raise
2×15kg × 2 sets of 12, 9 - Machine lateral raise
Stack × static hold
Legs tomorrow. Went back to work at the start of the year, was bored being retired lol.
6 Likes
31/1/24
- Nautilus angled Smith machine incline press
- Chest supported T-bar row
- Leg extension
- Leg curl
30/1/24
- Nautilus angled Smith machine incline press
- Single arm high cable pull (sagittal plane)
- DB lateral raise
- Rear delt flye machine
29/1/24
- Nautilus angled Smith machine incline press
- Seated alternate DB curls
- Reverse cable curl
- 45 degree weighted hypers
28/1/24
- Nautilus angled Smith machine incline press
- Chest supported T-bar row
- Leg press
27/1/24
- Nautilus angled Smith machine incline press
- Single arm cable lat pull (sagittal plane)
- Machine lateral raise
- Seated bent over DB lateral raise
Doing a little experiment at the moment, beginning with incline presses every workout. So, no direct triceps work or OHPs for time being. Deadlifts have been put on ice for the time being. Ive been able to add 2.5kg to the incline press each day on a top set of 6, today for the first day i went down a rep. No biggy.
Current down to 112kg, the lightest I’ve been in 15 years. Been back on more of a meat based diet. Feeling good.
6 Likes
I did the kg math, congratulations.
1 Like
Thanks matey:+1:
1 Like
1/2/24
- Nautilus angled smith machine incline press
140kg × 5+1 paused
100kg × AMRAP (lost count) - Single arm kneeling cable row
45kg × 3 sets of 10, 9, 9 - Machine lateral raise
Max pyramid protocol
60kg × 15 sec
70kg × 15 sec
80kg × 15 sec
90kg × 13 sec
80kg × 13 sec
70kg × 12 sec
Static holds followed one immediately after the other. Bad idea before work, could barely lift my arms lol
6 Likes
Last few sessions, training in my home gym for the most part this last few weeks. But legs tomorrow at the gym. Working in the 6-12 rep range, more focused on hypertrophy now.
18/2/24
- Incline DB curl
2×12.5kg × 12
2×15kg × 3 sets of 12, 10, 10
Supersetted with… - Alternate DB curl
2×20kg × 8 per arm
2×25kg × 3 sets of 8 per arm - Cable pushdown
40kg × 10
50kg × 3 sets × 10
Supersetted with…
Close grip bench
70kg × 6
100kg × 3 sets of 6 - Reverse grip cable curl
30kg × 3 sets × 12
16/2/24
- Deadlift
100kg × 6
140kg × 6
180kg × 6
220kg × 6 - Incline DB press
2×25kg × 10
2×35kg × 10
2×45kg × 10
2×50kg × 8
Seated cable row
80kg × 12
100kg × 12
120kg × 2 sets of 12, 10
6 Likes
Still going plenty heavy I see. Quality
I didnt think i could count that high on deads lol
1 Like
19/2/24
- Cambered bar squat (this bar along with the free standing squat stands allow me to get the wide grip i need)
Top set of 5 @ 120kg - starting little and easy - Leg press (deep and explosive)
TS of 15 @ 250kg - Seated leg curl
80kg × 3 sets of 10 - Leg extension
105kg × 3 sets of 10 - Out the door!!
Took today off to allow for a little systemic recovery. Was in work for 5hrs, then when for a wee swim. Got plenty of food in today, ready to rip up tomorrow’s bench / upper body session.
6 Likes
23/2/24
- Deadlift
Top set of 3@ 240kg - RDLs
3×8 - Seated leg curl
3×10-12 - Leg extension
3×12-15
21/2/24
AM
- BB Incline press
Top set of 3@ 125kg - DB Incline press (3-0-1 tempo)
3×8-10 - Chest supported DB row
4×10-12
PM
- DB lateral raise
3×12-15 - Face pulls
3×15-20 - DB Incline curl
3×10-12 - Cable pushdowns
3×12-15
8 Likes
Well am absolutely fucked off seeing these floppy haired wee scroats taking up space in gyms. They dont seem to work, nor do they ever seem to be in class. Literally, every gym i go to now has hoards of these pampered grown ass men.
They have their 2 cans of monster before coming in for their “optimal” workouts, in which they lethargically lounge about the place, taking up to 5-8 minutes (because this is what their favourite roided up TT influencers tell them is optimal) between half assed low intensity sets. A real days work would kill these wee scroats.
Dont even think about giving them any advice, they know better…in their minds, exercise science only began the day and hour they were born. For thousands of years people looked to their elders for wisdom and knowledge…not anymore.
6 Likes
And they don’t clean up after themselves, I’ve noticed.
2 Likes
Yup…thats true, but then mummy isn’t there to do it for them.
1 Like
25/2/24 Home gym upper body
AM
- BB Incline press (4/1/1 cadence)
3×3@ 110kg - DB bench press
3×15@ 2×35kg - Seated cable row (medium neutral MAG bar)
4×15@75kg
PM
- DB lateral raise
3×15,15,13@ 2×12.5kg - Face pulls
3×15@ 50kg - Cable pushdowns
3×15@ 70kg - Seated alternate DB curl
3×12@ 2×20kg
Got the wolf kings (a top Australian powerlifter/strongman i like on YT) bench press program. But ive modified it a bit for myself and adapted it for the incline bench. Thats what i want to bring up. Am not used to this amount of volume, and ive downscaled aswell. Need to build more work capability. Its gonna be fun.
Maintenance legs/quad focus tomorrow
5 Likes
Ryhss is a different character that’s for sure. Strong fker though.
1 Like