First week over, legs are looking forward to two days rest!
Disappointed with deadlift top set, thought I’d get at least 8, but speed slowed right down on 7rh so stopped.
After my Christmas “mini bulk”, realised I’m within 4lbs of the weight when I joined this forum.
214lbs on left, 11 months later and 210lbs on right.
2 Likes
Week 2, day 1
5mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
90kg x 3
102.5kg x 3
115kg x 5
Db bench press
24kg x 10
28kg x 8
30kg x 10
30kg x 10
30kg x 15 - 32kg next
Tbar row
20kg x 12
45kg x 10
45kg x 10
45kg x 10 — stay 45kg 12’s
Face pulls on new double cable machine
30, 12, 12
Cable crunches
50, 20, 20
Seated calf press
80kg x 10
80kg x 12
80kg x 12
80kg x 12
Cable curl drop set.
Ez bar Preacher curls
10kg x 20
10kg x 20
10kg x 20
Week 2, day 2
5mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
82.5kg x 3
95kg x 3
107.5kg x 3
Incline Db bench
22kg x 10
24kg x 10
28kg x 10
28kg x 10
28kg x 9 - stay
Pullups
6
Chinups
6
NG pull ups
4
Rear Delt fly
40kg x 12
45kg x 12
45kg x 9
Lat pull down behind neck
3x10
Decline sit ups
20
Ab wheel
20
5mins treadmill
1 Like
Week 2, day 3
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
95kg x 3
107.5kg x 3
120kg x 1
Bench
20kg x 10
40kg x 10
55kg x 5
65kg x 3
72.5kg x 3
82.5kg x 5
Pullups
3,3,3,3 20 secs rest between
Chinups
3,3,3 20 secs rest between.
Face pulls
2x12
Double cable curls
2x12
1 Like
Week 2, day 4
5 mins treadmill foam rolling stretching
Squat
60kg x 10
60kg x 5
82.5kg x 5
95kg x 5
107. 5kg x 5
Dips
Bw x 10, 5
+20kg x 10
+20kg x 10
+20kg x 8
Pull ups
3 3,3,3 20 seconds rest between
Chin ups
3,3,2 20 seconds rest between.
Seated cable row
3x12
Ab wheel
2x20
Week 2, day 5
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
95kg x 5
107.5kg x 3
120kg x 3
Press
20kg x 10
30kg x 5
35kg x 3
42.5kg x 3
47.5kg x 3
52.5kg x 5
Deadlift
100kg x 10
140kg x 3
160kg x 3
180kg x 4
Db Lateral raises
8kg x 10
12kg x 6
12kg x 6
Ezbar curl
3x10
Face pulls
2x12
Week 2 finished. Leg soreness went on Wednesday, that or I’ve just got used to constantly sore legs.
Technically, if you don’t FEEL sore, then you aren’t sore.
1 Like
Week 3, day 1.
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
95kg x 5
107.5kg x 3
120kg x 4
Db bench
24kg x 10
28kg x 10
32kg x 10
32kg x 10
32kg x 8
Tbar row
20kg x 12
40kg x 12
40kg x 12
40kg x 12
Decline sit ups ss Ab wheel
20/20
10/10
Face pulls
2x12
Cable hammer curl
2x12
Ez bar curl
20kg x 16
1 Like
Slipped on some icy scaffold planks at work yesterday, hip has been feeling a bit weird so decided to skip gym today and let it rest.
Week 3 , day 3
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
95kg x 3
107.5kg x 3
120kg x 3
Bench
20kg x 10
40kg x 10
55kg x 5
67.5kg x 5
77.7kg x 3
87.5kg x 5
Pullups
4, 4, 4, 4, 30 secs rest between
Chinups
4, 3, 3 30 secs rest between.
Face pulls
2x12
Db hammer curl across body
12kg x 10
14kg x 10
Ez bar curls
20kg x 10
20kg x 10
1 Like
Squats felt really good today, hip was fine.
Used wrist wrap things for last set of bench, liked them. I’ve got very thin weak wrists.
I used to have fairly consistent wrist issues - for which wraps definitely helped - but for whatever reason, it doesn’t happen any more and I don’t need them. My working theory is that the pain has migrated to my elbows.
Not really got wrist issues they just feel a bit unstable sometimes, especially when pressing db’s. Going to try and keep the straps for top sets only.
That works. Just as long as we all agree that wearing wraps and belts for an entire lifting session is straight up odd. Well, more the belts. I want to slap dudes who do that. “Good job securing your core during those triceps pushdowns”.
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I like to chalk it up to laziness because I believe in people.
Lifting gloves though, that’s inexcusable.
I sorta get the idea of lifting gloves as a beginner (did it myself), but eventually I got to a point where I realized they were actually holding me back. I doubt most glove wearers are aware of that possibility.
Perpetual belt wearers come in two flavors; the beginner dude who doesn’t know what a belt is even for, but surely it is protecting all his discs from herniating somehow while benching. And then the obvious steroid guy doing the aforementioned pushdowns who is hiding his roid gut (he also doesn’t know what the belt is for, but that’s beside the point).
I don’t understand what the gloves are there for. Maybe it’s my climbing background.
I’ve solved the belt issue for myself by being too weak to need one. It’s an elegant and simple solution.
Sounds like a paradox. Too weak to need a belt implies that you might be weak enough to need a belt.
The gloves are because of all the ouchies and nasty callouses, but you knew that already.