Yesterday I had no intention of visiting the gym, but since my sons go to the Gym regularly, I went with them. Since I was training with exercises for the upper part of the body on Thursday - Chins and Dips, and for over a week I may not have done Squats, I decided to use this visit to the Gym with Squats. I also watched my sons, but their training is mainly through the use of machines for Chest, Back, Shoulders and Legs, and for the Hands they train with machines and dumbbells.
But they are 16 years old and have time to start training with barbells and heavy exercises.
I did not describe my last workouts, but two of them were street fitness and two in the gym, which I will describe.
05/22/2022
Squat-up to 2x1 heaviest singles;
BP-up to 3x1 heaviest singles.
BRow-10, 10, 8 with progression.
05/24/2022
2 exercises for shoulders, biceps and triceps, 2 sets of 10 and 8 repetitions almost to failure. I also did dumbbell lifting for 2x15 trapezius muscle.
Iām tired of thinking about how strong I can become, how much I have to lift in the upcoming workout, how important these or those exercises were. Many times it happens to me to train hard, to have results, but when I give myself a little rest I go back to the starting level. For no apparent reason - I have neither lost weight nor been sick. I found it hard that powerlifting training didnāt do me any good. Iām just struggling. At least I didnāt have any 85-95% lifting injuries. I like bodybuilding, including machine exercises and thatās it. And I donāt really care if my muscles will grow significantly at this age. Just doing the exercises brings me pleasure, as well as being healthy and feeling good. If I have a goal, it is at least to keep the muscles, to lose more fat and to be happy when I see myself in the mirror or in a photo.
SQ-5x3x65 kg.
BP-2x8x70 kg.
Lat Pulldown-2x8x65 kg.
Shouldrer Press Machine-2x8x50 kg.
Curl Dumbbell-1x8, 1x6 (15+15 kg.)
Triceps Extension Kneeling Cable-2x8
Shrug Dumbbell-1x12 (40+40 kg.)
Only the work sets are described. All with about 1 minute rest between sets.
BP-10x40, 5x50, 60, 70, 80;
SQ-8x40, 5x60, 70, 3x3x80;
Power Clean-5x40, 5x50, 2x3x55;
KB Snatch-5+5 (Left and Right hand) x20 kg.
Chin-Up-3,3,3.
Ha, ha. Although in the topic of Underrated and Overrated I defend the bodybuilding schemes of professionals who I think work if the goal is aesthetic physique and hypertrophied muscles, I myself often feel lazy to train this way. I also cannot follow a regime to achieve this goal.
Shoulder Press Machine-15x30, 11x40, 12x45 kg
Lateral Raise - 15x7,5, 12x12 (Dumbbell for each arm) kg
Lateral Raise Cable (one-sided for each hand)-1x15, 1x12
Push-Down-1x15, 1x12, 1x12
Triceps Extension Kneeling Cable-1x10
Triceps Concentration Extension (Cable) - 1x12
Shrug Dumbbell - 15x40 (Dumbbell for each arm) kg
I do not describe the weights of the cables because they are not accurate and the weight is different for different machines.
Every last set I did it to failure and that was the goal. When I say no, it means that I either canāt do another full repetition or I canāt even start the repetition. Where I felt the weight was light, I deliberately delayed the repetitions in order to refuse to appear somewhere around 10 or 12 repetitions. Now Iām still trying the weights and I will aim for about possible no more than 8-10 repetitions of each exercise for shoulders, chest, back and arms, and for the legs about 10-12 repetitions.
I feel great to train this way. However, I will monitor the results, because the goal is to burn fat. I guess it will be ok because the volume is low. After all, we all know that when you burn fat, the volume should not be high, because a lot of cortisol is released.
Lat Pulldown Reverse Grip - 15x30, 10x60, 10x70, 8x75 kg
Bent Over Row-12x60, 10x80 kg
Seated Row with a Wide Parallel Grip-10x65 kg
Row Alternating Machine Hands- 15x40 (40 for each hand) kg
Reverse Fly Machine-15, 15
Reverse Fly Dumbbell-12
Leg Raise-30
I think that my children (they are both twins and 16 years old) are doing well in bodybuilding training are doing well in bodybuilding training One of them likes to go to the street gym (the one with the shorter hair), and the other one started to visit the gym seriously from the beginning of February this year. They both walk and train 3 times a week and train according to the full body scheme.
What is your opinion, are they developing well
I will have to start doing some cardio / conditioning and stretching. It will only be useful. I lowered the TM to 80% to see if I would really get far. Obviously I have to take at least one day off between workouts. Yesterday I rested, but today squatting was harder than usual, despite the light weight.
Apparently I donāt realize my age and I think I can train hard with basic movements day after day. I may think Iām fine after feeling good, but since my barbell weighs more than usual, the answer is clear: I havenāt recovered.
Yesterday my lower back hurt and today I decided not to do heavy exercises for the Lower Body.
On the Bench Press, I gripped the lever much wider. Everywhere I rested between 45 seconds and 1 minute.
On the BP and the Rows had an advance for heavier for about 10 repetitions. In my estimation with another 7-10 kg. on top. At SQ my maximum at the moment is about 100 kg. Funny, but thatās my ability.
My blood pressure is low these days. I was taking medication for high blood pressure, but I stopped smoking normal cigarettes (only vape) and drinking alcohol. Apparently thatās the reason. I will have to ask the doctor if I should reduce the medication.
Iāve said it before that I feel like Yoga compromises my strength in barbells. When I started practicing Yoga and even though itās so short, after that Iām somehow weaker in many of the exercises. I donāt know why that is, and I think Iām just imagining it.
are doing well in bodybuilding training 
