YB
BannerBanner

Hot!6% or bust!

Page: < 12345 > Showing page 4 of 5
Author
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/04 09:29:43 (permalink)
0
Brett
Lol. They have their own journey to make and will seek out the answer to the matrix. Some are just happy to live the lie.
 
I would start the new year by trying to sort out the injuries, or at least avoiding/changing the exercises that aggravate?


That would be the sensible option.........

3/1

First session with new training partner. Nothing much to report at it was an arms session (which I never normally do) so did what my injuries allowed. It was good to train in a different fashion and also good to have a training partner. I don’t usually feel small in the gym but he is about 6’6” and 20+ stone so it’ll be good having him pushing me.

He reckons I’d do well in masters classic bodybuilding so might look at a comp in Warrington in May. Maybe.
#61
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/14 08:16:01 (permalink)
0
14/01

Had a week off due to illness, dropped about 4kg so starting again!

Eased back into it;

11/1
Arms - nothing to report

12/1
Back
15” rack pulls
140 x 5
180 x 5
200 x 10
220 x 1
180 x 10 x 3

Then just lots of rowing type movements- hampered by bicep tendon as usual. Strength down but to be expected after illness

12/1
Chest
Flat bench
60 x lots
80 x 10
100 x 15
120 x 10
Feet up
100 x 10 x 3

Seated cable flys

Incline
60
80
90 x 10
110 x 2 (****e)
90 x 10 x 3

Standing cable flys

Push ups

Pull overs

Abs
Calves

14/1

Legs
Ext ss with curls x 7

Leg press
Up to 380 x 20

More ext/curls

Still leg deads

Abductor machine x 3

Calves
#62
Brett
Pro-Member
  • Total Posts : 8276
  • Reward points: 12028
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: 6% or bust! 2019/01/16 08:33:54 (permalink)
0
120x10 solid benching bud!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#63
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/16 10:04:47 (permalink)
0
Brett
120x10 solid benching bud!


Thanks mate, my pressing has taken the biggest hit with the weight loss- my best from a couple of years ago is 150 x 10 and it’s a bit disheartening to be so far away from that!

15/1
Am session

Curls and ting

Calves

Pm session
Lat raises
10 x lots
12 x 10
14 x 10
16 x 10
18 x 10
24 x 10

Drop set
18,16,14,12,10, red band (all x 10)

Tried strict press but elbow would not have it. So back to lat raises (seated)

10 x 20
14 x 15
18 x 10 x 3

Front raises
Up to 24 x 10

Rear delts

Shrugs
100 x 30

Plate raises
25 x 10

Abs
Calves

Working around about 4 injuries/niggles is depressing.
#64
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/17 07:56:48 (permalink)
0
17/1

Leg ext ss with leg curls (no rest between sets) x 7

Leg press
Up to 400 x 20
Many drop sets @200

Leg ext again

Inner abductor machine x 3

Single leg press (horizontal) x 5

Calves

Abs
Leg raises
Ab bicycle
Crunches
Twists
Planks
Side planks
#65
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/18 17:51:41 (permalink)
0
18/1

Pull downs to warm up

15” rack pulls
60 x 5
100 x 5
140 x 3
170 x 3
190 x 3
210 x 2
230 x 2
200 x 8
190 x 10
170 x 20

Single arm Seated rows
Up to 90 x 10

Chest supported row
Up to 60 x 8 (bicep started to complain)

All sorts of cable rows
Face pulls

Leg raises
Leg raises to side
Knee raises
Dragon flags
Russian twists
Ab bicycle
Crunches
Planks
Side bends

Calves
#66
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/21 10:01:20 (permalink)
0
19/1

Chest

Decline bench
50 x lots
80 x 20
100 x 10
120 x 10
140 x 1 (felt heavy)
100 x 10 x 3

Seated cable flys x 5

Incline (wide grip to top of chest)
50 x lots
80 x 10
90 x 10
100 x 10
Drop sets

Dumbbell fly’s

Flat bench feet up
90 x 10 x 3

Cable flys
Pull overs

Max width grip feet raised push ups ss with cable flys (30/10 x 3)

Had a slight epiphany- realised it doesn’t matter what weight I am lifting (or not) as long as actually feeling the weight. Not going to be so obsessed as to how much less I’m lifting!


20/1

Legs

Leg ext
Up to stack x 12
Drop sets

High bar squat
100 x 10

Leg press
Up to 400 x 20 (used wraps-felt awful)
Drop sets on 300

Leg curls

Single leg press (horizontal machine)
Stack x 20

Leg press
150 x 50

Leg ext

Seated leg press (different machine)
Stack x 20

Leg press
150 x 30 x 3 (different feet positions)

Third time training legs in about 10 ten days and they seem to appreciate the volume!
#67
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/22 10:50:36 (permalink)
0
21/1

Shoulders

Lat Raises

10 x 20 x 2
12 x 10
14 x 10
16 x 10
18 x 10
20 x 10
24 x 8

Seated military press

50 x 10
60 x 10
80 x 10
100 x 3 (elbow rubbish)
80 x 12 x 3

Seated lat raises

10 x 10
12 x 10
14 x 10
16 x 10
18 x 10

Bent over rear delts
14 x 15 x 5

Oly bar front raise
Empty x 10
30 x 10
40 x 10
50 x 10 x 2
Drop sets

Seated machine press

Cable rear delt rows

Rear delt machine

Lat raises
10 x 50

22/1

Curls
Abs
Fin
#68
Brett
Pro-Member
  • Total Posts : 8276
  • Reward points: 12028
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: 6% or bust! 2019/01/24 05:06:59 (permalink)
0
Very true mate. No point smashing heaps of weight if you are not engaging correctly. The weight is there to serve a purpose. Nothing more.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#69
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/24 14:04:01 (permalink)
0
Brett
Very true mate. No point smashing heaps of weight if you are not engaging correctly. The weight is there to serve a purpose. Nothing more.


Once you get past your fragile ego it’s quite liberating to not be worried about the actual weight being shifted!

23/1

Legs again

Reverse hack squat thingy
Up to 350 x 4 (up in 50kg increments)

Leg press
Up to 390 x 20
Lots of rest pause sets with 300

Leg ext

Single leg curls

Single leg horizontal press

More leg press
200 x 50 x 2

Walking lunges

Few leg and knee Raises to finish
#70
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/25 12:54:11 (permalink)
0
24/1

Flat bench, feet up

60 x lots
60+12kg band suspended kb’s x 10
80+kb’s x 10
90 +kb’s x 10
100+kb’s x 8
120+kbs x 1
Kb’s off
100 x 20,20,15


Incline (wide grip to throat, 3 second eccentric and pause on chest)
60 x 10
80 x 8
100 x 10 (just normal reps, no pause)
80 x 10 x 3 (back to eccentrics and pauses)

Seated cable crossovers x 5

Flat bench Again
80 x 10

Standing cable crossovers

Incline bench kb flys (take them back as far as arms allows)
12 x 50

Feet up max width push ups
Bw x 30 x 2

Pullovers

Fin
#71
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/28 07:46:33 (permalink)
0
26/1

Back
Neutral grip pull downs to warm up

Bw hypers

15” rack pulls

Bar
60
100
140
180 x 3
200 x 3
220 x 3
240 x 2
200 x 10
180 x 20

Seated row (single arm)
Up to 80 x 10

Straight arm pull downs

Chest supported bent over row

Lots of cable pulls targeting upper back

Weighted hypers

Abs

27/1

Shoulders

Lat raises
10 x 15 x 2
12 x 10
14 x 10
16 x 10
20 x 8

Seated military press

50 x 10
70 x 10
90 x 10
100 x 2 (elbow making it unbalanced)
80 x 15 x 3

Rear delt raises x 7

Front raises
Up to 40 x 10 (oly bar)

More lat raises

Shrugs
Up to 140 x 30

Dips
Bw x 60 - elbow really not happy now

Roman chair leg raises
Bw x 15
Raises to side x 8
Knee raises x 15
Knee raises to sides x 8

Planks
Side planks
Weighted planks
Decline crunch with weight
Jackknives

Abdominal twists
Trx crunches
Walking up wall from plank thing

Calves x 6
post edited by Confused1 - 2019/01/28 08:18:37
#72
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/01/29 10:50:02 (permalink)
0
28/1

Legs

Leg ext
Many sets up to stack x 12

Leg press
150 x 30
200 x 20
250 x 20
300 x 20
340 x 20
380 x 15
300 + doubles red mini bands x 12 x 2
340 + bands x 10
250 x 30 x 2

Reverse hack squat
Up to 320 x 5

Single horizontal leg press
Stack x 15 x 2

Leg Curls (prone) x 6
Leg ext x 4
Leg curls (seated) x 6

Abductor and adductor machines
15 x 3

Leg and knee raises

Seated calves - few hundred reps
post edited by Confused1 - 2019/01/29 10:51:41
#73
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/02/01 10:22:01 (permalink)
0
31/1

Incline

40 x lots
70 x 15 x 2
80 x 10
90 x 10
100 x 12
120 x 1 (???? Wtf)
100 x 15, 12, 12, 8, 5
80 ( wide grip, slow eccentric to throat) x 10 x 3

Seated cables x 5

Feet up bench

60 x 10
80 x 10
100 x 15
110 x 1 (again wtf?)
100 x 10 x 3
80 x lots


Standing cable crossovers x 5

Slow eccentric (10 secs) incline to throat x 5 x 3

More seated cables

Push-ups (bw x 30)

Pull overs x 3

Leg raises
Bw x 21
Leg raises to side
Bw x8
Knee raises
Bw x 20

Dragon flags x 4 (first time doing properly)
#74
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/02/03 08:18:56 (permalink)
0
2/2/19

Back ext x 20

15” rack pulls (very stiff bar)

Bar
60
100
120
140
170 x 8
200 x 3
225 x 3
250 x 1
210 x 9
190 x 12
170 x 15

Seated one arm row
Up to 90 x 12

Chest supported row
Up to 60 x 12

Single arm machine pull downs x 3

Cable pull downs and seated rows x many

Did lots of curl variations (fairly light) to test bicep tendon- felt fine and no twinges so hopefully can move this forward now.

Fairly causal approach to diet at moment, bit too much going on outside the gym to concentrate on counting cals etc. Basically fasting 6 days out of 7 (9pm-1pm) on training days will eat around 200g carbs (including intra and post workout cyclic dextrin). On none training days reduce carbs to around 80g and up fats a bit. One day a week will refeed from 7am (this is always Saturday and the same day train deadlifts). Seems to be helping with recovery and energy levels and might even be leaning out a bit more. Will keep it causal until March and then decide if to cut/slight bulk dependant on what I decide to do going forward
#75
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/02/05 07:46:56 (permalink)
0
4/2

Lat raises
10 x 20 x 3
12 x 10
14 x 10
16 x 10

Seated military press
50 x 10
70 x 10
85 x 10
100 x 1 (elbow stopped play)
80 x 10 x 3

Seated lat raises 14 x 10 x 3

Standing lat raises ss with rear delts 10 x 10 x 3

Front raisies (oly bar)
Up to 40 x 10

Seated dumbbells
26 x 30 (elbow making it very unstable)

Rope upright row x 3

Leaning lat raises

Rear delts

Some triceps - just light to test pain threshold with elbow

Abs/core
Leg and knee raises
Side bends
Planks


My elbow (rear) tendinitis is really becoming frustrating and also quite painful even when I lean on it. On more positive news my bicep tendon is getting a lot better and my ankle impingement is almost gone. My mate shattered his leg in a comp the other day so I shouldn’t really complain but it is frustrating. Even though I’ve added carbs back into my diet I feel like I’m still leaning out as I’ve got a terrible skeleton face!
#76
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/02/06 17:32:03 (permalink)
0
6/2

Trained at 2pm after a couple hours of being tattooed and about 300 cals so wasn’t expecting much, but it went better than expected

Leg press
Up to 350 x 40 (wraps)

Reverse v squat

Up to 320 x 6 (no belt or supports)
Drop sets

Pulsing lunges with 12kg kbs
30 x 3

Leg ext x 7

Leg press
Wide stance- up to 280 x 30 then down to 200 x 30

Seated ham curls x 6

Abductor machine x 2 x 30

Just started calves when nursery called to inform me my youngest needed picking up as he’s got chickenpox!
#77
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/02/09 11:08:55 (permalink)
0
8/2

Chest - hardly worth noting as done at the crack of dawn and elbow hurting. Think I’m going to forgo any kind of pressing exercise for a month and hope that clears it up.

9/2

Back
Usually train back midday after a good feed but had to train at 7am and fasted so everything slightly down

15” rack pulls
60
100
130
150
180 x 3
200 x 3
220 x 5
200 x 5 x 2
180 x 20

Neutral grips chins
Bw x12 (bicep fine but elbow sore)

Then lots of bor, seated row, hammer pull downs, straight arm pull downs, seated handle rows

45 degree hyper (bw, 32kg kb, 10kg plate straight arms) x 3

Leg raises

Now for a full day of refeeding
#78
Confused1
New Member
  • Total Posts : 77
  • Reward points: 1525
  • Joined: 2016/10/10 13:13:22
  • Status: offline
Re: 6% or bust! 2019/02/11 09:27:27 (permalink)
0
10/2

Shoulders/biceps

Standing lat raises

10 x 20 x 2
12 x 10
14 x 10
16 x 10
20 x 10
14 x 20

Leaning cable lat raises x 10 x 3

Front raises

Oly bar 40 x 10 x 3

Many rear delts ss with front raises and side raises

One arm cable rows x 5

Dips
Bw x 60 (painful on elbow)

Face pulls

Many different curls (seated, standing, cables, ez bar, supinated grip etc) no pain but cannot do any kind of hammer grip with right arm

Few abs


Going to count calories for next 7 weeks, slight deficit (aside from Saturdays when anything goes!)
#79
Brett
Pro-Member
  • Total Posts : 8276
  • Reward points: 12028
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: 6% or bust! 2019/02/11 19:10:19 (permalink)
0
Still having no luck with elbow? Remind me have you had it looked at?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#80
Page: < 12345 > Showing page 4 of 5
Jump to:
©2019 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
(posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
© 2019 APG vNext Commercial Version 5.5