Noticed that a lot of trainers on this site are usng some brand name training programs. My training program must be the most boring one in these boards as I do almost the same thing week in week out with minor increases in weight or reps - gotta try one of these brand name programmes soon.
Will NOT be doing TBT though as it is unfathomable to me how an average trainer like myself can train the whole body at a required intensity in a single session to elicit muscular adaptation and growth. Once I do squats there is no chance in hell I can do another major compound exercise like deadlift or bench or military pres at the same level of intensity… maybe its just me.
Rack pulls No 3 Just below knees
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 2 reps feeler
240kgs x 5 reps tough pulled something at the back of my neck uncomfortable enough for me to stop
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 7 reps rubbish could not anchor myself properly.
Bendover dumbell rows
40 kgs x 25reps
40 kgs x 25reps
very controlled no swinging yanking.
Face pulls
8 plates x 15 reps
10 plates x 12 reps
13 plates x 12 reps
All plates x 12 reps
standing version for the burn haha 2 sets x many reps 7 plates
Girly version Inverted rows
3 set of as many as I could muster - 52 reps this week.
Tough workout - for some reason I have lower back ache - actually bad posture is the cause of the pain
Oh and bodyweight is at 104kgs - strength is improving for some exercises - rackpulls appear to be stalling out at 5.5 plates per side which is weird. Either that or I’m just a friggin pussy who is not pushing hard enough… keeping it for a few more rounds before changing it up…
ah ok. was thinking of getting one as a future investment. like you know, have it there to say “one day i will lifts weights so heavy that i’ll need to use THIS!!!”
Thanks man but I’m no beast have some way to go - thats what I get for starting the game so freaking late…
So how’s the diet been?
For me strangely I’m actually gaining the weight but with a smaller midsection - I mean if I squint really hard I could actually see some abs. However my squats seem to suffer coz of this =(
I don’t think that a belt is neccessary when you have normalfood intake coz all the supporting structures are properly hydrated and pumped with nutrients but when dieting on the other hand it may be useful. Matter of opinion only.
Shoulder Training
warm ups
1x7 pull ups fried from training back yesterday
Strict Standing miltary press
bar x 2 sets x 20
60kgs x 2 sets - 1 x 12, 1 x 7
100kgs x 1 set x 6 reps failed halfway on the 7th rep attempt.
Standing dumbell overhead press palms neutral rotated at lock out one arm at a time
32 kg x 2 set x 12 reps
36 kg x 1 set x 8 reps -
dont like how this feels may drop this
Standing Lateral Raise
12kgs x 12 reps
14kgs x 12 reps
16kgs x 10 reps
18kgs x 8 reps
Wide grip pull downs
4 sets x lots of reps focus on bringing the shoulder blades back
Machine presses
3 sets x lots of reps - pumping in the blood
Notes - Went crazy with the volume - way too much though workout took 35 mins or so just did not feel like training arms will do them tomorrow with incline barbell presses or maybe do loegs tomorrow as I have the luxury of training the 5 days straight this week.
Another guy using the one and only power rack today but surprise surprise he actually did squats though though with 10kgs a side and not even close to parellel but still … its rare to see someone oter than me and my training partners and the amazon squatting. So now there’s like 5 people who do actually use the rack to do exercises other than barbell curls.
High Incline Barbell Press
bar x 10
60kg x 12 , 5
100kg x 12 , 5
140kg x 5 reps (controlled would have failed the next rep 1 better than last week =)
not bad considering I trained shoulders yesterday - lousy planning check) dropped to 100kgs and repped out managing to get 12, dropped to 70kgs and managed another 12 had to rest the bar on the chest for a second or 2 on the last rep of this set haha drop set was much better than last week more reps and more weight but the score tracked is the first set the 3 plater the rest is a bonus
Ez bar standing curls
bar + 20kgs x 7 normal grip, 7 reverse grip, 7 narrow grip
bar + 40kgs x 10 normal grip
bar + 45kgs x 10 normal grip workset
bar + 35kgs 21s workset
Tricep Pushdowns
10 plates x 10 reps
13 plates x 10 reps
16 plates x 10 reps
16 plates + 20 kgs x 22
dropped to 16 plates x 8
Dumbell Hammer Curls Alternating
20kgs x 10 reps
24kgs x 5 reps
26kgs x 5 reps
30kgs x 5 reps
32kgs x 10 reps pretty good form
Pull aparts using pulley machine and rope attachment
7 plates x 3 sets x lots of reps
dont know what this is but basically instead of a tricep pushdown, just spread the rope apart completely
feels good on the elbows and the the outer part of th triceps just above the elbow joint gets a crazy pump haha
Wait for it concentration curls with 12 kg dumbells for lots of reps 2 sets or so
called it a day, trained with Squat Machine looking smaller in the upper body due to reservist and not eating and training but still with the crazy ass quads haha - Tomorrow we are doing legs
Friday 9 Oct 2009
Training Legs with Squat Machine(SM) - This freak has quads so ridiculously large that when he stands normally, his left and right thighs are touching each other starting an inch or so above the knee caps WTF - has thighs bigger than his waist 29 inches or so at 68+ kgs & 1.60m tall!!! Best part is about 2 years ago he had trouble squatting the empty bar.
Barbell Back Squats
Warm ups
bar x 10
60kgs x 10
100kgs x 8, 6 very narrow stance for the set of 6
140kgs x 6
180kgs x 3
200kgs x 5
Donno why I m doing so many strip sets this week
back squat strip set 4,3,2,1 plates per side
180kgs x 5
140kgs x 5
100kgs x 5
60kgs x 5
tough, breathing was all over the place and the burn in the quads and lower back was ridiculous need to address my posture problems at work.
I was done!
did some light good mornings
60kgs 2 sets x 15 reps
80kgs x 12 reps strecthing the hamstrings at the bottom for a bit.
Actually SM the crazy chap that he is pushed all his sets to the near max 100kgs x 12, 120kgs x 10, 140kgs x 5 and 150kgs x 5 (2.2 times bodyweight for 5 reps) he’s built to squat - the bastard. his best squat to below parallel was before this year just before Ramadhan 170kgs for 2 reps ( 2.5 times bodyweight for 2, I’ m envious as my all time best was (220kgs x 1 @ bw 105kgs only 2.1 times bodyweight)
he did the strip sets managed 4 reps only with 3 plates then 12 or so with 2 plates and another 12-15 with 1 plate.
The crazy bastard took a drink did the Good mornings with me and then decided to blast his quads with a few more sets of front squats! 80 or so kgs for sets of 5 reps !!
I like training with Squat machine (especially legs) coz he is psychotic and pushes to his limit, other than that his attitude is fantastic- how else could someone possibly use the weights he does in less than 2 years bearing ind that he started with squatting just the bar. He forces me to push myself - heavy weight and high volume is his game. One hell of a training partner.
Mon 12 Oct 09 - Chest
Warm up
While waiting for amazon to finish her squats did a bunch of machine rows.
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 10reps,5reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps felt good
160 kgs x 4 reps same as last week
Touch and go, controlled. thought I had the 5th rep it cleared the chest and halfway very fast but then damn thing stalled. pushed and it inched up a bi but i was out of gas and it slowly came down - damn should have gotten it.
Incline dumbell bench (low incline)
2 sets AMRP 30 breaths or so haha
40kgs x 21 reps + 12 reps this was good.
Trained with squat machine & SY today and I sort of challenged SM to do front squats - knowing that he brutally trained legs balls to the walls on fri with me and came back to do legs again on Sat and the nut job actually was up for it and we whacked a couple of sets of front squats and he did atg back squats as well. I really like training with SM coz he’s a mental case.anyways worked up to 120kgs x 4 reps. SY actually jumped subtantially in weight for reps in the bench -coming back from a shoulder injury, muscle memory is a wonderful thing.
Finished with some machine presses to pump the blood in there and some sets of machine and cable flyes really concentrating on squezing out the pecs.
bodyweight hovering at approximately 104.5
good thing is arms are coming up nicely 19 inches here I come =)
Tuesday 13 Oct 09
Feel lethargic like i m coming down with the flu or something.
Rack pulls No 3 below knees
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 2 reps feeler
240kgs x 6 reps very tough - stupid persistent lower back pain - need to address this!
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 10 reps hah managed to get achored properly for once.
drop set 11 plates x 10 reps
Bendover dumbell rows
40 kgs x 20reps
40 kgs x 20reps
40 kgs x 10reps
very controlled no swinging yanking. felt weak on these, was gassed and feeling cold.
Seated machine rows
Many sets x many reps
reverse pec dec machine
Many sets x many reps
these two exercises just to feed the mucles with bllod and nutrients - went for the pump gasp!
Rack chins without weight
3 sets of 6 reps - just feeling and testing this - felt strange and tough
called it a day.
strength is improving for some exercises - My lower back aches and this is affecting my rackpulls which is irritating as I have more in me than 6 reps dammit.
Hurt shoulder doing wide grip pull ups
who in the world hurts shoulders doing pull ups
stict form - stretch at the bottom full extension for one or 2 secs and pull as hard as I can. Felt the shit happen on the 6th rep on the 3rd set. WTF and today is Shoulder and Arms day !!!
Right shoulder hurt so going to the gym for rehab.
Did some stretching anytime my R arm passes overhead or crosses theres a pain in the shoulder though cant localize it.
In any case I decided to try incline presses as theres no pain doing scapular push ups and even full range push ups stragely enough
High Incline Barbell Press
bar x 10 felt fine
60kg x 12 , 5 still good
100kg x 12 , 5 still good
140kg x 4 reps 1 less than last week
dropped to 100kgs and repped out managing to get 12, dropped to 60kgs and managed another 17 or so. Strange a shoulder injury but able to incline press with no problems at all.
No overhead work coz it hurts
Dumbell Hammer Curls Alternating
20kgs x 10 reps
24kgs x 5 reps
26kgs x 5 reps
30kgs x 5 reps
32kgs x 10 reps pretty damn good form
Did a whole load of shoulder rehab work - from shoulder savers- shoulder feels much better than this morning
right shoulder still feels screwed up but feels muchh better today
wanted to just do more rehab and went to the gym and who do I see? Squat Machine doing military presses haha a pathetic sight indeed !! using a weight 5kgs or so less than his bodyweight for reps
so decided to do legs instead
warmed up with the bar but again there is pain in the shoulder so no squatting
so we settled on leg presses - been awhile since I ve done them - anyways its better than nothing
Warm ups
leg extensions
3 sets x many reps increasing the weight each set - get the blood flowing
Leg press 45 degree? plate loaded
40kgs x 10
80kgs x 10
120kgs x 7
160kgs x 7
200kgs x 7
240kgs x 7 up till this point we did not take breaks SM did his set, I did mine add load and repeat
280kgs x 10
320kgs x 5
200 x 15 + 5 by this time thighs were pumped =)
All reps were very controlled and brought all the way down as far as the sled would allow and explode up. Nothing like barbell squats though.
SM did many sts of CGBP and Reverse grip presses and I did shoulder rehab shit again. Hopefully this issue is resolve by Monday.
Mon 19 Oct 09 - Chest
Shoulder feels ok - OM without pain - stretches to loosen it up a little
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 10reps,5reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps felt good
160 kgs x 4 reps same as last week
Touch and go, controlled. had the 5th rep off the chest 2/3 of the way up needed to lock it out but struggled, damn thing stalled again. pushed hard for 5 secs or so but the end result was inevitable - out of gas and it came down. dropped weight to 2 plates perside and got 17 or reps.
Shit should ave done a few more sets with 160kgs to bring it to 10 reps instead will do this next week after I nail the bloody 5th rep!
Incline dumbell bench (low incline)
2 sets AMRP 30 breaths or so haha
40kgs x 17 reps + 15 reps total one less than last week. Could have pushed a few more reps for the first set but was out of the groove and did not want to risk it.
Did low to high pulleys with very light weight
3 sets x 12 reps 5 plates or so to feel what this does for the chest
did 3 x 20 pec dec for the pump
called it a day 30 mmin training session
shoulder feels ok - chest was pumped up though - quite a good work out but not happy with the Barbell Bench Press progress is coming to a crawl- I think I may need to seriously up the bodyweight…
weighed in a fraction above 105 kgs 232.7 lbs ( machine set to pounds did not know how to change it back to kgs)
Tuesday 20 Oct 09
Rack pulls No 3 below knees
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 2 reps feeler
240kgs x 7 reps very tough - lower back pain started from 2 plates onwards and at the end of this set gasping was seeing stars
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 11 reps hah better than last week.
Bendover dumbell rows
40 kgs x 1 set x 30reps
very controlled no swinging yanking. getting easier. will have to do something else
dumbells stop at 40kgs.
Facepulls
8plts x 12
10plts x 12
13plts x 12
16plts x 12 tough this is where i felt the rear of R shoulder getting unusually sore could be a result of the shoulder injury sustained last week.
Inverted rows Girly version 3 sets max reps
15,10,10 total only 35 17 less than last week
for some reason this was tough could be due to the height of the bar etc as I am using another machine the usual Smith machine got scrapped.
All in all a good workout may switch rack pulls with deads next week we shall see…
Wednesday 21 Oct 09
Fork Training today
Dinner Buffet - 1 set
Ate over a kilo of beef, lamb, chicken, a dozen or 2 of large mussels, a serving or maybe 5 of salmon hehehe -the trick to all this is not to eat what the food eats ie vegetables and rice or grains and do not drink water unless absolutely necessary.
Food was a tad bland but nothing a generous amount of parmesan cheese and black pepper could not handle but the deserts were damn good. Sickeningly sweet stuff but good nonetheless…
Thursday 22 October 2009
Upper chest and arms training
High Incline Barbell Press
bar x 10
60kg x 12 , 5
100kg x 6 , 5
140kg x 5reps (very controlled and smooth no shoulder pain better than last week =))
140kg x 2reps afer 20 or so deep breaths
Since feeling relatively fresh and strong decided to do a drop set for fun
dropped to 100kgs and repped out managing to get 13, dropped to 80kgs and managed another 10 dropped to 6kgs got another 12
Dumbell Hammer Curls Alternating
20kgs x 10 reps
24kgs x 5 reps
26kgs x 5 reps
30kgs x 5 reps
32kgs x 10 reps concentrated on form which was exceptionally good form - best ever
Tricep Pushdowns
10 plates x 10 reps
16 plates x 10 reps
16 plates + 20 kgs x 25
Rope Pull aparts - using pulley machine and rope attachment
7 plates x 3 sets x lots of reps>15
Concentration curls
20kgs x 12 reps
22kgs x 7,7,7
called it a day, weight is upto 106kg may only be temporary due to the sudden uptake of large amount of protein yesterday.incline press felt good actually stopped at 5th rep 6th rep would be a 50:50 so decided to do an extended set instead. Will try for 6 reps next round. All in all a good workout …
Felt rather sleepy - was toying with the idea of just doing leg presses and calling it a day but one of the personal trainers asked me whether I was back squatting today so bcnk squats it is
warm up
barbell back squats - slightly wider than shoulder width. I decided to try using the gym provided low quality belt since my back was hurting a little.
bar x 15
60kgs x 10 ATG
100kgs x 8 ATG at this point I know I could not go with a higher volume workout
140kgs x 5 ATG dropped the reps btw ATG is an ego buster…
180kgs x 4 way below parallel but not like the earlier sets
220kgs x 2 below parallel - was happy with this weight and rep PR haha by this time wrists were sore
leg press narrow stance - feet narrower than shoulder width and full range as low as the machine will allow but no lockouts
120kg x 10
200kgs x 10
240kgs x 10
Good Mornings
60kgs x 12
100kgs x 12
120kgs x 12
Called it a day The belt was useful as it made me consciously blow air into my abdomen thus helping me keep more upright - may stick with a belt or maybe decide to buy a decent one. All in all a good workout albeit a rather haphazard one with exercise, weights and reps decided on the fly … Knees felt good no pain or sounds at all , back feels sore and I have a stinking suspicion that my legs and knees are gonna hurt tomorrow - need to get the knee and elbow sleeves…