chin and dip superset
chin
8/8/8/8/7/7/7/7/5/5 total 70 +5 on last time
dips
15/15/12/12/12/12/12/10 total 100 in 8 sets
crunchs
3x12
Did some shoulder work yesterday with the bands to try and pump some blood to them to try and help with recovery. Chin ups 3 times a week is starting to cause of a few shoulder issues, will keep doing what I’m doing for now but it’s something I’m keeping an eye on.
Trap bar finally back in stock and should be with me tuesday.
Spa day pump day.
My wife booked us a day at a spa, she mentioned it had a gym so I thought I would plan to get a session in. Nothing major I thought as most spa gyms are not up to much, I was wrong. This was a real gym, 10× bigger than my local gym. I’ve never been in a gym this well stocked, it’s apparently a hammer strength training centre also.
I basically just had a play on all the machines I had never seen or used before and got a pump so I looked good when I made it to the spa!
Great day, gym session, massage, ice bath, contrast showers, sauna and steam room, hydrotherapy and a nice swim. Just what we needed.
Finally it’s arrived, a nice addition to my garden gym. Just in time for tomorrow’s training session.
Started the trap bar routine this evening, first time using it. Thought I would feel stronger than conventional deadlift but it really kicked my arse. The whole point of buying this bar was to give me a heavy leg exercise, it definitely appears to be helpful in that regard. Quads and posterior chain felt much more involved.
trap bar deadlift
6 sets of 8 (102kg)
ez curls
3x10 (30kg +bar) last set rest pause for 6 extra
band curls
100 straight reps
standing cable crunch
2x12
leg raise
2x12
crunch
1x failure
Torrential rain stopped play this morning, far too bad to get out and do my planned workout. Freestyled and did a session indoors.
press ups
37/20/13 total 70 +8 on last time
band flies
3x12
lawn mowers
2x12 25kg
1x15 25kg
face pulls
3x15
db side lateral
3x10 10kg
band side lateral
100 straight reps
trap bar deadlift
6x10 (102kg)
ez curl
2x12 (30kg +bar)
2x6 "
1x8 (20kg +bar) rest pause +2 +2 +2
ab wheel
2x10
lying leg lift
2x15
knee to chest on dip bars
1x failure
Trap bar deads had me questioning my life choices. Not sure if it’s the higher reps or the heat (most likely my weak legs) but I was really struggling tonight.
5s week, had to dig deep for this one.
military press
10x5 62kg
chin
10x5 +10kg
dip
10x5 +20kg
band lateral
50 straight reps + 25 pull aparts
No amrap tonight, or maybe there was because last rep of the last set was a grinder!
Nice shoulder pump, selfie time.
Weighed chin up
20kg x10
20kg x6
Bodyweight x12
press up
3 sets to failure, didn’t count today
side lateral
3x15 8kg
rear delt fly
3x20 8kg
shrug with 5 second hold
2x12 60kg
crunch on ball
3x15
trap bar deadlift
7 sets of 8 (112kg)
ez curl
3x10 (32kg+bar)
1x6
leg raise circuit
Hanging x8
Dip bar x 8
Floor x 12
Repeated twice
band curl
100 reps straight
Routine said add 10-20lbs, added 22lb. Rebel.
Chin and dip superset
Chin
10/10/10/7/7/7/7/7/5/4
74 reps (+4 on last time)
Dip
20/17/13/12/12/14/12
100 in 7 sets (1 set less than last time)
ab wheel
2x12
plank
1 minute
Dip bar ab curl ups
Failure
Not much training happening this past week, I have a few little injuries plus I’m landscaping the front garden and adding a second car parking space.
So when I say no training, I’ve actually hand dug and moved around 4 tonne of soil and hard-core, would be less knackered training every night!
lawnmowers
3x15 20kg
side lateral drop set
5kg x 15 dropped to 3kg x25
3kg x25 followed by 5kg x15
band face pull
3x15
rotator cuff work
Few different exercises for high reps
wide pull ups
2x8 testing shoulder out
Light session last night, shoulder still feels dog shit. Had a similar injury a few years back and it took forever to feel right.
Shoulders feel clicky again, I used to suffer with this before. I think all the pull ups and dips are taking there toll.
I’ve noticed I’ve added a a good chunk of muscle to my front delts and maybe starting to look a bit rounded forward, I believe this is what is causing my shoulder issues, maybe I need to make rear delts a priority again.
Good luck with your shoulder mate.
Too many chins have given mine issues along with sore elbows in the past too.
Thanks, I can’t even pin point when I injured it. I’ve managed to still train pain free and can’t find an exercise I’ve been doing that noticeably aggravates it. But if I use it to get up from the floor or some movements at work at funny angles it’s agony!
chin ups
3x7 super slow negative (around 10 secs)
pull up super slow negative
6 singles (around 30 seconds)
band straight arm pull downs
3x15
ez bar curl
1 set to failure
Still just messing around and not back into my normal routine but it’s nice to do something different. Incredibly sore lats today from the slow negatives. I took a few videos of my sets that I will add to the pull up thread later.
flies
3x15 (10kg)
db incline press
3x10 (30kg)
dips
3x8
standing squeeze press
3x20
band tricep push down
3x20 (red and black)
2x20 (black)
hanging explosive knees to elbows
3x10
trap bar deadlift
7x10 (110kg)
lying leg raises
3x20
standing band crunch
3x20
How’s the shoulders feeling
Stiff pretty much sums it up buddy, the stabbing pain seems much better though.
Been doing daily stretches and rotator cuff work, that has opened my eyes to how tight my shoulder and upper back actually are so will keep doing them as much as I can.
How’s things with you?
That’s good you’ve got it under control. Now all you have to worry abput is the random unexpected debilitating injuries 
Not much to report. I’m on holidays so doing typical teenage stuff haha
