Lots of recovery movement today. Washing cars, doing yard work. Was thinking about @Andrewgen_Receptors sore legs and went for a walk to get some blood through mine. Feeling pretty darn good after the first week of the new program. Just the right balance of heavy and volume. I know it is going to get tougher as the weeks progress but so far, so good.
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Bake beans are an underrated muscle gain food for sure.
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A tin that big will deff make some sort of impactā¦
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Monday 29 Jan - week 2
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
30kg (5 per side)
30kg
SSB squat
60 x 5
80 x 3
95 x 5
107.5 x 5
122.5 x 5+ -11 reps. (270 lbs) Probably had 1 or 2 Ugly ones left.
Very very happy
Bench press
60 x 5
72.5 x 5. - very light
82.5 x 5 - still easy
92.5 x 5+. Got 11 reps. (204 lbs) Went for the 12 and nope. Came back down and had to do the roll of shame.
High rep squat
70 x 30 reps (154 lbs) - whoās stupid idea was this. Oh yer it was mine. Idiot !
Dips - BW
11
11
11+ - got - 16 reps
Was working in with someone here so kept the rest a little shorter. Last few reps really burned.
Rolling tricep extension - Db
15kg x 3 sets
13, 12, 12
Arms swollen after these.
And that is another Monday session in the books. It was warm in the gym (28c) so that made this harder and sweatier. Good stuff.
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40 min walk after dinner tonight. Leg doms is already building, tomorrow is going to be fun.
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Wednesday 31 Jan - Hypertrophy week 2
Hammer Inc press (weight per side)
20 x 20 reps - warm up
52.5 x 10 x 2 sets
52.5 x 11
Solid reps, nice pump. Will add 2.5 per side next week.
Hammer pull overs (seat height 3) (weight per side)
42.4 x 10 x 3 sets -
Last rep was tough, perfect RPE. Add 2.5 next week
Seal rows (total weight)
55 x 10 x 3 sets -
These really take the wind out of me. Hard to breath when you are laying on your chest.ā
Nasty lat pump on these. Last 2 reps were probably partials. Will 2.5 a side next week.
One arm Dumbell row
2 sets - max
37.5KG
18, 16
Holy shite. Proper hard work.
Dumbell shrugs
2 sets - max
37.5KG
15, 13
My neck doesnāt love these. Getting a bit of a headache by the end.
Good morning machine
40 x 11 x 3 sets
Great hamstring and glute pump
Another session done. Very solid.
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Body feeling pretty good today, some muscle soreness but nothing too bad. I am starting to think that having a day where there are no heavy compounds is almost restorative. Whilst I am pushing the weights hard in that Wednesday session, because the rep are quite high, the loads are comparatively lighter. This feels like it is giving my body some additional recovery. It doesnāt feel like that during the session, but after it seems like my body is less stiff and sore. Particularity on my joints.
@TrainForPain @davemccright @wiseman83 No idea if this is just placebo or it is a thing ?
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I think youāre on to something. Iām definitely a believer in the metabolites from the increased bloodflow improving localized recovery!
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Itās a āfeederā workout or āpumpā session. The late great John Meadows was big on them. I always got bored and didnāt give them a fair shake, but I do think they helped when I did them.
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This does make sense in terms of recovery. I think combining it with the heavier strength based volume work on the other 2 days of the week is the real key.
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Got out the tyre sled for some drags tonight. It was 28c and bright sunshine, love the sun but the heat makes the training interesting.
Did 12 rounds today (added 2 from last time).
Leg and lung pump was next level.
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Whereās the juicy pump pics?!
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I was going to take one but figured I had been spamming the site with pics lately. Maybe next time
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Iām only here for the pics of half naked men with a pump, Whatās this board for if not that?!
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If it worksā¦it works.
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Right??!
Kidding. Iām here for the summertime I see surrounding @simo74 when heās doing his pulls. Right now at my house thereās this:
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Looks so beautiful but also so cold. Brrrrrrr
Friday 2 Feb - Hypertrophy week 2
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
30kg
30kg
Deadlift
Warm ups
60 x 5
100 x 3
Work sets
125 x 5
145 x 5
162.5 x 5 + managed a hard fought 8 reps.
These felt heavy but moved ok. No belt so still happy with 8.
Oh press
47.5 x 5
55 x 5
60 x 5 + (127 lbs) - got 10 reps. Happy with that.
High rep squat
80 x 20 reps (176 lbs) - pump !!!
80 x 15 -
Forgot my knee sleeves so did this naked !! Legs pretty full after these.
Pull ups - BW. - fat boy pull ups
7
7
7+ - got 9.
Feeling fatigue big time on these.
Barbel curls
42.5 x 7 x 3 sets -
And that is it for the week, well itās it time now terms of gym sessions.
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Well now Iāve got a bit of a pump.
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