titch84 Off Season journal

the oil will slow it down anyway, but yeah id have it with milk for now.  leaves more to change later on if you want to go a bit further, plus it tastes nicer!

Did 19minute HIT  cardio session yesterday, diet going ok and train trained back and light tris,
 
chins 3sets of 15reps
 
low pulley seated row
 
150lbs 15reps
190lbs 10reps
210lbs 10reps
240lbs 6reps
 
lat pulldown
 
135lbs 12reps
180lbs 10reps
210lbs 10reps
225lbs 6reps
 
db row
 
25kg 15reps
32kg 15reps
40kg 10reps
40kg 10reps
 
iso lat pulldown
 
60kg 10reps
70kg 10reps
75kg 10reps
 
triceps
 
c/grip pushdowns
 
40kg 20reps
80kg 10reps
90kg 10reps
90kg 10reps
 
overhead arm ex
 
12kg 10reps
15kg 10reps
17kg 10reps
 
rope extensions
 
30kg 10reps x 3 superset with dips 10reps x 3
 
pretty good session not bad starting to get back into the swing of things.

Good to see you back mister....

Northerngal


Good to see you back mister....

thanks n/g i was trying to catch up with your journal last night really hard to follow as it moves so fast but looks like somw serious training going on.

40mins of cardio last night going to jump on the static bike in a minute and do another 40mins. Ive dropped the pasta at 1pm for the time being see how it goes seems ok still feel strong on quite low carbs.
 
legs
 
squats
 
60kg warm up 20reps
90kg 15reps
120kg 15reps
150kg 10reps
 
leg ex
 
150lbs 20reps
180lbs 12reps
255lbs 10reps
270lbs 8reps
 
hack squat
 
30kg 3sets of 20reps
 
ham curl
 
130lbs 25reps
180lbs 10reps
210lbs 10reps
2258reps
 
seated calf machine
 
15kg 20reps
30kg 20reps
45kg 20reps
60kg 15reps
 
my legs seem to still have pretty good condition apart from the rest of me so i think i have improved alot in my quads just need to attack my calves more.
 

Good to see you back G !

Some strong lifting here mate!

Hi Titch hows things? hope all is well.

thanks welshy and ox.
 
cheers for popping in micky everything is great thanks wife and litttle one is great getting back into the swing with training making slow but good progress. plan on having a few years off competing but will be back with a more balanced and conditioned body.
 
30mins cardio last night
 
trained bis and tris seem to get a better pump training them on there own so gone back to training 5days per week.
 
db curls
 
10kg warm up 20reps
16kg 10reps
18kg 10reps
22kg 10reps
34kg 8reps
 
close grip ez curls
 
30kg 10reps
40kg 10reps
45kg 10reps
30kg 10reps
 
concentration curls
 
10kg 15reps
14kg 10reps
16kg 10reps
16kg 10reps  superset with barbell bar 20reps x 3sets
 
tris
 
skullcrushers
 
30kg 10reps superset with close grip press 10reps
40kg 10reps 10reps
45kg 10reps 10reps
 
weighted dip
bw +15kg 10reps
bw+30kg 10reps
bw+45kg 8reps
bw 15reps
 
1arm overhead extensions
6sets 10reps no rest 
 
 arms pretty pumped up just 40mins cardio to do.

40mins cardio last night and 30mins to night lost a 1lb this week but will be cleaning up the diet more next week scrapping the tuna salad cream and bread for mince and wholewheat pasta or rice and my pre bed meal to 40g in 200ml of skimmed milk with 10ml of walnut oil.
 
to nights training very short as i felt bo**ocks lol
 
db press
 
warm up 17kg  per db 25reps
30kg 12reps
40kg 10reps
45kg 8reps
 
shoulder press
 
150lbs 10reps
170lbs 10reps
180lbs 10reps
 
front raises
 
10kg 10reps very strict
10kg 10reps
10kg 10reps
12kg 10reps
 
superset with side rasies with a resistance band
4sets of 10reps
 
rear pec machine
 
120lbs 12reps
160lbs 10reps
195lbs 10res
195lbs 10reps
 
bb shrugs
 
100kg 10reps
120kg 10reps
140kg 8reps
 
good week lighting will keep upping the weight and reps.

hey titch,
 
some strong lifting there!
ive been using the resistance bands lately for side lateral supersets...
must say they give you an awesome pump!
take care
 
nav
 

training going well been a bit tired lately busy at work did back monday and arms yesterday and legs to night
 
leg press
 
120kg 20reps
180kg 12reps
230kg 10reps
230kg 10reps
 
squats
 
50kg 15reps
80kg 15reps
110kg 12reps
140kg 8reps
 
leg extensions
 
150lbs 20reps
190lbs 10reps
255lbs 10reps
255lbs +15kg 10reps
 
sldl with db
 
14kg 12reps
16kg 10reps
16kg 10reps
16kg 10reps
 
seated calfs
 
30kg 15reps
45kg 10reps
45kg 10reps
45kg 10reps
 
ham curls 150lbs 10reps drop 120lbs 8reps drop 105lbs 5reps 90lbs 5reps  not a bad session need to work on calfs more.
 
did 40mins cardio mon rested tues and going to do a hiit session to night when little 1 is asleep.

trained chest to night been reading alot about slowling thr reps and dropping the weight to see if it helped my wesk ares chest didnt seem to make a difference but will up the weight and still try better form and slow on the negative part of the rep.
 
flat bb wide grip to bring up th upper chest
 
50kg 15reps
80kg 10reps
80kg 10reps
80kg 10reps
80kg 10reps
 
incline db
 
20kg 15reps
30kg 10reps
32kg 10reps
35kg 10reps
35kg 10reps
 
flys flat bench
 
15kg 15reps
17kg 10reps
20kg 10reps
22kg 10reps
 
iso chest press for upper pecs
 
30kg 15reps
60kg 10reps
60kg 10reps
90kg 10reps
90kg 6reps
 
fly machine
 
130lbs 10reps
120lbs 10reps
105lbs 10reps
105lbs 10reps
 
my chest looked quite pumped but not screaming will stick with it and up the weights and practice better form.