Time to Bite the Bullet!

Thanks markfj 

dyskee - The platform deads were just deads on a raised platform (a step) to increase the range of movement.  Im particulary weak off the floor in comparison to the upper part imo

The straight arm press -



Kinda like that on a bench.  I dont go all the way up. just slowly up to level with my body, hold for a second then lower back down.  Straight arm pressing really stresses my bi's.  This movement also really stresses the chest.  more so than flys imo.  Although if your not used to straight arm work it can be painful on the elbows.

thnx buddy sounds painful

Todays Training (push)


5 mins shoulder rehab

flat bench
6x8

wide dips
4x8

incline guillotine press
3x8

straight arm cable flys
3x8

handstand press ups
5x3

cable shoulder press
6x8

bb press
4x8

reverse grip dips
4x8

half lever hold
3x15s

Instead of upper/lower I want to try a high volume push/pull/legs.   ill try it for a couple of weeks and see how i feel.  Today felt ok.  still playing with exercises...

Todays Training (pull)


5 mins shoulder rehab

tuck lever pull ups
4x6

chins (overhand wide)
4x6

BB row
4x8

chins (underhand narrow)
3x6

straight arm press - bb curls (superset)

3x8 - 3x10


dragon flags
2x6


Enjoyed this and it took me less than an hour suprisingly.  Legs tomorrow, im interested to see how my body feels next sunday after all my other sessions 

Todays Training (Legs)


5mins shoulder rehab

squats
1x8
4x6
2x5

hypers
4x8

45 degree leg press
6x8

seated calf press
4x10

half lever hold
1x30s

legs pumped after that, gym was packed but i managed to get on everything i wanted straight away.  i think most people were benching or training arms lol, lucky me!

WeeMuscle
 

 i think most people were benching or training arms lol, lucky me!

 
The same as most gyms then lol
 
Some crazy volume on your last push day - 6x8 seems like overkill to me.

the first 2 were warm up sets though,  should have put that sorry.

I like volume anyway.  will probably get more when i get used to it.

WeeMuscle


the first 2 were warm up sets though,  should have put that sorry.

I like volume anyway.  will probably get more when i get used to it.

Coolio, makes more sense. 
 
I like volume too tbh.  None of this HIT rubbish...

lol yeah, i might have to give the HIT/tabata style training a go in PCT though.  Hopefully doin some SD in a couple of weeks.

Todays Training (push)


5mins shoulder rehab

flat bench warm up
1x60 (bar)

inc guillotine press
4x8

wide dips
5x8

straight arm flys
4x8

handstands
5x20-30s

seated cable shoulder press
6x8

standing bb press
4x8

revserse grip bar dips
4x8

cable push downs
2x8

dragon flags
2x6

15 mins rowing

need to start adding in some cardio onto the end of my routines because i need to do some but dont wanna drop any of my weights sessions at the minute.  maybe in a few weeks ill restructure.

Yesterdays Training (push)


5 mins shoulder rehab

tuck lever pull ups
5x5

chins
3x6

inverted rows
3x8

lat pull down isometrics
3x5

straight arm db press + hold (for bi's)
4x8

bb curl
4x8

Next time instead of the lat pull down I want another rowing movement in.  gonna stick with bb rows cos i like them.
Also played around with some one armed chin work on the assist machine but my chest was coming into play too much and was already aching from yesterday.

Dont think ive got time for legs today cos of work so ill do them tomorrow night after work.

Yesterdays Training (legs)


5 mins shoulders rehab

deadlifts
1x8 - 100
1x8 - 120
1x5 - 140
1x3 - 150
1x3 - 160
1x2 - 170
2x1 - 180

45 degree leg press
4x8

step ups
3x8 (each leg)

seated calf press
3x15

half lever hold
3x15s

played around with kettlebels and plyometrics for 5-10 mins aswell.  started off well with the deadlifts, managed to keep my chest up on all my reps 
After that, session was ok, could have been better.  wanted to add front squats aswell but couldnt get on the rack 

push session later 

Todays Training (push)


5 mins shoulder rehab

inc db bench
6x8

inc guillotine press
5x8

straight arm fly
3x8

handstands
4x20s

standing btn press
6x8

standing db press
4x8

bodyweight dips
20,15,15

10 mins running

also played around wi some kettlebell swings and other pressing variations so not bad overall.

Todays Training (pull)


tuck lever pull ups
4x5

ice cream makers - http://xercisefactor.com/view_video.php?viewkey=96b8c65b75d2ef826733
4x5 (mine were a bit slower than the ones in the vid )

Sternum pull ups
3x6

Inverted rows
4x8

straight arm cable press - cable bicep curl
4x8 - 4x8

10 mins run on treadmil

I dont know why they are called ice cream makers lol.  I like them though, i managed to lock out my arms into a full front lever on most reps so I might start with these next time so im a tad stronger and can do them even slower.

Went and got my uniform fit for the fireservice today!  I even get shorts, tshirt, trainers, rugby top and a towel etc 

Need to have my boots shining and kit ironed properly for inspection on my first day 

Todays Training (legs)


squats
1x8 - 60
1x6 - 80
1x5 - 100
3x5 - 110
1x2 - 120
1x2 - 130
3x10 - 60


lying leg curl
3x10


seated calf press
4x10


half lever hold (abs)
3x20s


yeah not bad. was happy with the 1st rep at 130, the second i started to lean forward.  Stance was quite narrow but still proper depth.  The last 3 sets at 60kg were wide stance.

Todays Training (push)


DB Bench
2x8
4x6

wide dips
4x8

incline bench press
4x8

bent over cable fly
4x8

standing btn press
2x8
5x6

standing alternate db press
5x8

cable push down
4x8

10 min run

forgot to do my handstands (which means i couldnt be arsed )
Apart from that not bad.  First time with the bent over flys and press downs for a long time.  really liked them!

Todays Training (pull)


5 mins shoulder rehab

ice cream makers
3x5

front lever pull ups
3x5

bent over row
5x8

lat pull down
3x8

straight arm press - cable bi curl
4x8 - 4x8

half lever hold
3x20s

10 min run

speed of reps and body shape on the ice cream makers (stupid name lol) was very good, little high in the front but still a massive improvement from when I tried them in june.  The front lever pull ups must be helping.  might start with those 2 exercises more often.  Id love to just be able to pull straight into a full front lever and hold it 

Loving the bi exercise on the seated cable machine.  best muscle stress ive felt compared to any db or bb bi exercises.

1 more week of work at the restaurant then got 3 weeks before i start my training in the fire service.  want to get to the gym everyday for the first 2 and a half weeks then take it lightly just so im fresh and ready for whatever they have instal for us.  
I think if anything my cardio might be lacking but at least it will be a challenge to improve it and keep up.  Its still well above the minimum you need for the training lol

You do some crazy-ass exercises! What, pray tell, are 'ice cream makers'????? I'm intrigued

lol they sound crazy dont they, not as exiting as you might think though

http://xercisefactor.com/view_video.php?viewkey=96b8c65b75d2ef826733 

Todays Training (Legs)


Deadlifts
1x8 - 60
1x8 - 80
1x6 - 100
1x6 - 120
1x5 - 140
1x4 - 150
1x2 - 160
1x2 - 170
1x1 - 180
1x1 - 185
1x1 - 190

Front Squats
4x6

Leg extensions
2x10

Bent leg calf press
2x25

Straight leg calf press
1x20

Half lever hold
4x20s

Had a couple of days off cos I didnt get time to go to the gym.  Deadlifts felt good today, 170 seemed to come up pretty easy.  was happy with the 190, dont wanna go over that for a couple of weeks until its solid.  everthing else was playing around