Really nice back development from '06-'08
Dude you seem like a champ, once I am done with my current routine (5 weeks) I might try yours out. Couple questions:
How much rest are you getting between sets? Between exercises?
What “shoulder bits” do you do, and do you have any recommendations for “knee bits” for strengthening? I messed my own up playing rugby.
[quote]jehovasfitness wrote:
Really nice back development from '06-'08[/quote]
Cheers dude, I wanna try get some more shots up soon. Im about 7-8kg heavier than in the last ones.
[quote]BSrunner wrote:
Dude you seem like a champ, once I am done with my current routine (5 weeks) I might try yours out. Couple questions:
How much rest are you getting between sets? Between exercises?
What “shoulder bits” do you do, and do you have any recommendations for “knee bits” for strengthening? I messed my own up playing rugby.[/quote]
Hi mate, I tend to rest as long as I need to on big exercises. I dont really keep track though. Probably 3-5 mins on ME stuff and 1-2 mins on accessory.
As for ‘shoulder bits’ I tend to do external rotations and facepulls specifically, but more generally just a lot of upper back stuff (rows, chins etc)
Knee wise, im no expert as im injured right now. Ive found reverse lunges to be good, similarly anything which involves minimal knee flexion- romanian deadlifts, stiff leg deadlifts, rack pulls etc. Mobility of the ankle and hip is also worth working on.
Cobbled together lower session
speed pull
70kg x 3
110kg x 1
125kg 6 x 2
Rack pull (mid shin)
70kg x 1
110kg x 5
150kg x 5
170kg x 5
180kg x 3
Reverse lunge off a step
bw 2 x 10
10kg plate held to chest 2 x 10
Leg press (not locking out)
50kg x 20
100kg x 20
150kg x 20
Calf raise on leg press
100kg x 10
110kg x 10
Still dont feel comfortable squatting on the knee, im going to stick to some deadlift like stuff and some single leg work for now. Minimal knee pain today so thats a plus.
Single arm KB Swing 20kg 3 x 15 each arm
Clean n Press 20kg 3 x 10 each arm
Snatch 20kg x 6 each arm- practising this
Got a 20kg KB today, wicked fun going to use it 3/4 times a week for some conditioning and restoration stuff. Hitting some back later.
Back bitches
chins
bw x 3, 3
- 10kg x 3
- 20kg x 3
- 30kg x 3
- 20kg x 6, 6
+10kg x 8, 5
DB row
28kg x 3
45kg x 36 (36 left arm first, the a 3, 8, 29 on the right due to dodgy strap)
45kg x 10, 10 no straps
Lat pull down
50kg x 12
65kg x 10
45kg x 20
Cable row
40kg x 12
45kg x 12
50kg x 12
Facepull 2 x 10
Good session, lots of volume, nice back pump. Wouldve done a bent over/pendaly row but my lower back and hamstrings were having none of it.
Arms
bench, close grip
60kg x 8
80kg x 2
add 1 board
100kg x 3
120kg x 3
normal grip
130kg x 3
140kg x 2
110kg x 10
remove board
100kg 3 x 5
EZ bar curl
bar + 20kg x 8
bar + 30kg x 8, 8, 7
DB curl
16kg x 8
12kg x 10
8kg x 15
Press ups
bw x 15, 15
Good session.
Legs kinda
Speed pull
70kg x 3
110kg x 1
130kg 6 x 2
Rack pull
130kg x 5
150kg x 5
190kg x 3
175kg x 3
Reverse lunge of a step
bw x 10
- 10kg x 10
+15kg x 10
Leg press
190kg x 20
Calf raise
120kg 3 x 10
Rack pulls were hard. I think the bar was about 2 inches higher than it would be on the floor.
very good back!!!
Cheers mate, Im going to put some new progress pics up in the next week or so, hopefully there should be some good improvements.
KB in the garden
Swings x 15 each arm
Snatch x 10 each arm
Clean n Jerk x 10 each arm
20kg bell x 2 sets of the above
2 handed swing 2 x 10
Single leg deadlift 2 x 10 each leg
Bench in southampton with Iain
bar x 30
70kg x 6
80kg x 1
90kg x 1
100kg x 1
120kg x 1
130kg x 1
140kg x 1
140kg x 1
130kg x 2 - PR
120kg x 4 - PR
100kg x 12
close grip
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Lat Pull down plate loaded thingy
30kg/side x 15
40kg x 12
50kg x 7
Good session. 140 is an equal PR so im glad to have 2 reps in a session. Thanks to Iain for having me!
Sacked off rack pulls, not got a lot of energy
Lat pull down
30kg x 20
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 4
Bent over row
60kg x 12
80kg x 8
100kg x 8
100kg x 8
Fat man row
bw x 12
bw x 12
bw x 9 + 3
bw x 8 + 4
Reverse fly
10kg 3 x 10
DB shrug
45kg 3 x 15
Armz
Bench
bar x loads
60kg x 8
add 1.5 board
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3 -PR
150kg x 1- PR
120kg x 8
remove board, close grip
110kg 2 x 5
ez bar curl
bar + 20kg x 10
bar + 40kg x 7
bar + 30kg x 10, 8
BW press up 3 x 15
DB curl
16kg x 10
18kg x 7
14kg x 8
Happy with the pressing.
Legs
Deadlift
70kg x 3
110kg x 3
150kg x 3
190kg x 3
210kg x 2
220kg x 1
220kg x 1
180kg x 1
Squat
60kg 4 x 2
Reverse lunge off step
bw x 10
10kg db’s x 10
12kg db’s x 10, 10
Deadlifts were really strong, potentially had 210 x 3. Maybe even had a run a 220 x 2 seeing as the first one was comfortable and I was using a **** bad in a **** gym full of ****s!
Bench back at uni
bar x loads
60kg x 8
100kg x 3
120kg x 1
140kg x 1
140kg x 1
140kg x 1
100kg 3 x 8 all paused
HS chest press
20kg/side x 10
40kg/side x 8
45kg/side x 7
47.5kg/side x 5
30kg/side x 12, 10
Fly
10kg 3 x 10
Cable crossover
‘3’ x 12
‘4’ x 8
‘3’ x 12
Crappy chest press machine
2 x 20
Press up
bw 3 x 10
Really happy to hit 3 reps with 140, I think im good for a 145 now. The last 140 literally flew up!
Rack pull from the knee
60kg x 3
100kg x 3
140kg x 3
180kg x 3
220kg x 3
240kg x 1
260kg x 0 grip went*
260kg x 1 straps
*Hands still torn up from pulling at the taro with the dodgy bar
HS lat pulldown
40kg x 10
80kg x 10
100kg x 10
85kg x 10
60kg 2 x 10
Cable row
‘10’ x 10
‘11’ x 10
‘12’ x 10
‘13’ x 10
‘14’ x 8
Facepull 5 x 10
HS low row - underhand
40kg x 10
60kg 2 x 10
Good session.
Accessory day
**** loads of band pushdowns
BW reverse lunge 3 x 10
Scap retractions 3 x 10
DB curl 17.5 x 10, 8, 8, 6
Lat raise 2 x 10
Played touch for about an hour
Yesterday-
Played rugby
Today-
Minimal knee pain, elbow and wrist a tad ****ed to say the least
20kg KB 10 x 10 just to get the blood flowing
Birthday tomorrow so im going to get totally wankered, aiming to get up to the gym in the morning and do some reverse band pulling and light squatting.