Legs (quad focus) today…
Leg extension
152.5kg x 2 max static holds with superslow negatives
Hammer leg presses
350kg x 10
400kg x 8
300kg x 10 (drop set)
Goblet squat
60kg x 3x10
Calf presses
200kg stack x 16 / 7 / 5 to failure (10 second rest pause between each cluster)
PM - 4 mile brisk walk
Upper body today…
Incline press machine
High row machine
Seated dip machine
Seated cable row
Seated lateral raise machine
Rear delt cable flye
Cable curl
Pushdowns
Rope cable curl
1 top set to failure on each movement in the 8-12 rep range, followed by a 10 second RP then a drop set of 6-8 reps
3-7-21
Close supine MAG bar pulldown
Machine dips
Hammer row (neutral grip)
Lateral raise
Cable curl
Pushdown
4-7-21
Leg extension
Hammer leg press
Goblet squat
Calf presses
Weighted 45 degree hypers
2 working sets close to failure on each exercise…
Been back working again on week days, helping a friend get his business up and running. So the plan is to hit upper body in Saturdays, lower Sun days and a FB workout of sorts on Wednesdays. Still keeping up with my daily brisk walks too.
Happy 4th of July in the US🥳
Must say, really like this article…particularly with regards to working up to a top set, more sled work and ROM.
FB workout of sorts today…
Texas bar deadlift
Top set of 5 @ 230kg
PL Shoulder press machine
Top set of 8 @120kg plus an 80kg drop set
Seated cable row
Top set of 10 @130kg plus an 100kg drop set
Prowler pushes
150 metres total @sw
Felt sick for about 20 minutes after the workout, me and heat dont mix, give me freezing conditions anyday
Upper body today…
Machine pullover
Close supine MAG bar pulldown
Machine dips
Standing lateral raise machine
Rear delt cable flye
1 top set of 8-10 reps to failure on the compound lifts, 2 top sets on the isolation movements. Had to cut the workout slightly short, was too damn hot in the gym. We’re due a 2 week heat wave here soon…dreading it. Legs tomorrow, then ill be having a few drinks over the 12th celebrations.
Lower body today…
Hammer leg press
400kg x 10
300kg x 10 (drop set)
Leg curl
2 top sets x 10, 9 @ sw
Leg extension
2 top sets x static holds with superslow negatives
Prowler pushes
200metres total @ sw
Gonna have a few drinks watching the bonfires tonight and enjoy the band parades tomorrow. Few days off then a FB workout on Wednesday.
FB workout today…too damn hot!!
Machine pullover
Machine dips
Landmine row
Standing lateral raise machine
Rear delt cable flye
10 min break then …
Farmers frame carry
140kg x 2x15 metres
180kg x 2x15 metres
220kg for 2x15metres
Prowler pushes
150kg x 2x15m
200kg x 2x15m
250kg x 2x15m
Putting my beloved deadlifts and OHPs on ice for a while. Diffo feeling the benefits of 4 rest days per week.
Going with a friend competing in a record breakers max log and deadlift contest on Saturday, just found out James Hicky is going to be attempting the masters world deadlift record. He held it two years ago but it was broken last year by one kilo. Hopefully I’ll get some footage of the day.
Early upper body workout today…
Supine MAG bar pulldown
Smith machine CGBP
Seated cable row
Machine dips
One arm cable lateral raise
2 working sets per exercises
Went to the max log / deadlift strongman event today with a friend today, hes only 22 and natural, he pressed 117.5kg and deadlifted 250kg. Well proud of him, hes only been training a couple of years.
Leg / loaded carry workout today…
Hack squats (set blocks in to make each rep a deadstart, plus to eliminate excessive rom)
Landmine belt squats
Heavy prowler pushes and pulls
2 working sets per exercise…
Unfortunately i didnt get much footage from the contest on Saturday, there was hundreds at the event and only so many where allowed in the gym at a time in line with covid rules. James Hickey attempted to break the masters worls deadlift record at 440kg, unfortunately he just couldnt get it locked out. No doubt he’ll try again in the near future. One girl did however break the Irish women’s deadlift record in the under 82kg category, andnthe Irish junior log press record was also broke. Really good day. UKs strongest woman event coming up soon aswell, that’ll be fun, its being held in my home town.
Upper body today
Close supine MAG bar pulldown
Machine dips
Landmine row
One arm cable lateral raise
Smith machine CGBP
One arm DB preacher curl
Thumbless reverse cable curl
2 working sets per exercise
Had to take 5 days off, felt like shite after getting my second AZ covid jab, plus we’ve had a heat wave here, 3 heat records broken here in one week.
Anyhow, back to it today and was feeling good, legs tomorrow…
Lower body today…
Smith machine partial deadlift below the knee
Heavy prowler pushes
Leg curls
Leg extension
1 top set of deads, 2 on the rest
Starting to have issues with my right hip on leg presses and squats, ill taking them out for a while and ill do something else for a while.
Bro where u at so I could train for 3 months with u lol
Awesome journey!
I fast during the day most of the time. Or have a small grilled cheese sandwich with pickles. I wait like 5hrs after I get up if I have to consume something. But I mostly fast 14-20hrs before nourishment. Frees up time during the day to focus on business. Stable blood sugars. Fasting is not for everyone but its a nice change of pace.
So tested positive last week for covid, but I’d a negative test today, so am go to go again from tomorrow. I only had muscle soreness and fatigue for a few days, been training at home.
Yesterday’s top set where…
Block pulls from mid shin (6 inch blocks)
230kg x 5
260kg x 2
OHP (strict)
80kg x 5
90kg x 3
100kg x 3
Looking forward to getting in the gym again tomorrow and for a big walk
Home workout today…
Bench with slingshot
130kg x 3 paused reps
100kg x 10 paused reps
Farmers frame carry
Worked up to 230kg x 2x20metres
That’s all she wrote, first time I’ve been able to bench pain free in a long time because of a shoulder impingement, but went well. All the band work has paid off.
Prefer training at home through the week at the moment, between gormless teenagers whom can’t go 5 minutes without a screen in front of the faces or gyms being packed with people whom claim they’re “working from home” or are still furloughed…I just can’t stand the place. At least on weekends the gyms seem a little quieter.
Friday workout at the strongman gym
OHP (axle bar)
100kg x 3
110kg x 3
120kg x 3
Landmine row
80kg x 8
100kg x 8
120kg x 8
One arm cable lateral raise (leaning)
20kg x 2 sets of 12
Bought myself this wee sweetheart of a bar, let’s ya get a full contraction on the landmine row.
Today…commercial gym
Hammer leg press
350kg x 12 deadstart reps (jammed 2 dumbbells in on the safety lock at the back of the machine so each rep could be a deadstart)
Rack pull below the knee
220kg x 5
250kg x 4
Calf press machine
200kg stack x 2 sets to failure
Weight has went up several pounds since having covid and my better eating habits had took a nose dive, but am back on track this last 3 days. Sitting at 290lb
All those weights are impressive, even your body weight!
Cheers bud, yeah starting to feel a bit more like myself now, the fatigue that came with covid was a bastard. Planning (or trying to) a skiing trip next year, so ill need to get ma weight down a good 3-4st and endurance up.
