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Eugene
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Re: 2018/12/03 19:32:10 (permalink)
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Saw your insta posing vid. Lot of muscle on that frame. And you have abs without tensing them. My eyes are green...

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Tuffy
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Re: 2018/12/03 21:07:09 (permalink)
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Eugene
Saw your insta posing vid. Lot of muscle on that frame. And you have abs without tensing them. My eyes are green...


Carry most of my fat on my back mate  Happy enough though with the direction things are going.
Tuffy
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Re: 2018/12/03 21:21:22 (permalink)
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Monday, 3 December 2018
 
Absolutely loving training at the moment. Hit 3 PB's today, first on the super squat and then narrow leg press. Single leg extension muscle round was the third, so hardly anything to shout about but all good.
 
I am really enthusiastic about the progress I can make with these subtle changes to my plan. I am tired from all the work I am doing at the gym on the renovations but I am always fired up for training.
 
I have been feeling a little pull in my right outer pec when in the stretched position of the movement, so I am being cautious with my chest pressing. It didn't hurt at all and 160kg when up very easily, so I will hope to progress up and beat my PB very soon on that.
 
Finally I have had the bottle to add some progress pics... well a vid, so here you can see where I am currently at:
 
 
 
PUSH 2:1
Super Squat
Set 1: 320 kg × 8 PB
Set 2: 250 kg × 11

Narrow Leg Press
Set 1: 390 kg × 8 PB
Set 2: 300 kg × 11

Sissy Squat
Set 1: 25 kg × 11

Single Leg Extension (MR)
Set 1: 45 kg × 4
Set 2: 45 kg × 4
Set 3: 45 kg × 4
Set 4: 45 kg × 4
Set 5: 45 kg × 4
Set 6: 45 kg × 2

Adductor (RP)
Set 1: 110 kg × 10
Set 2: 110 kg × 6
Set 3: 110 kg × 4

Standing Calf Raise (Smith Machine)
Set 1: 200 kg × 8
Set 2: 200 kg × 8
Set 3: 190 kg × 8

Chest Press (Leverage)
Set 1: 160 kg × 9
Set 2: 130 kg × 13

Shoulder Press (Smith)
Set 1: 90 kg × 7
Set 2: 75 kg × 12

Skullcrusher (Barbell)
Set 1: 40 kg × 9
Set 2: 30 kg × 8

Cable Crossover
Set 1: 16 kg × 15
Set 2: 12 kg × 15

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 18
Set 2: 7.5 kg × 8
Set 3: 5 kg × 8

Lying Cable Lateral Raise (MR)
Set 1: 5 kg × 4
Set 2: 5 kg × 4
Set 3: 5 kg × 4
Set 4: 5 kg × 4
Set 5: 5 kg × 4
Set 6: 5 kg × 4

Tricep Extension (Cable)
Set 1: 24 kg × 18
Set 2: 24 kg × 17
post edited by Tuffy - 2018/12/03 21:38:05
Brett
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Re: 2018/12/04 05:03:54 (permalink)
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Tuffy
Brett
70kg DBs for 8! Nice!
 
Quick question mate as I know you don't record them.... do you tend to warmup for each exercise, the first exercise for that bodypart only or just the very first exercise?


I go off feel mainly and it differs depending on the muscle group.
 
For pressing movements I have a warm up for the rotator cuff and shoulders through every plane of movement first. I may do some light dumbbell or bar presses to get blood flow to that area and then build up on the exercise that is first on the list. Say I am pressing 200kg for my work set, I will put 50kg on and rep 4-8 reps, then add a plate and do a single, and repeat up to the working weight. This also helps me establish whether I am niggle free and strong. When I move onto a shoulder press, I will do the movement with a light weight to get a feel for it as my shoulders are temperamental. I try and do as little to fatigue as possible but as much as I need.
 
On pull day, I do very little. Some straight arm pushdowns or pulldowns on a very light weight, then I will build up to work set in a similar way to pressing. When I move onto the lower loading such as deads, I will warm up with a single adding 1 plate at a time.
 
Quads is dependant on my knees that day. I may do some extensions first or just do the first exercise without any weight on. I do not warm up on anything after the first quad exercise. I always start with a squat variant and then onto a leg press. Once the squats are complete I move straight into the leg press.


Thanks mate very detailed.

Don’t know what you have to worry about posting progress pics. You look incredible. Make mine look laughable.

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Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Ox
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Re: 2018/12/04 19:13:43 (permalink)
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Looking like a damn monster mate, very impressive!
Tuffy
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Re: 2018/12/06 00:41:19 (permalink)
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Tuesday, 4 December 2018
 
Had a mental long day today as I opened the gym at 6am and worked through until 6pm when I then trained and got straight back on with work until almost midnight. Reminds me of the days we were building the gym but I am really happy with how things are progressing. The new set up with reception in the gym is going to be epic. New entrance doors are being installed on Thursday, so in theory there is nothing stopping us moving through other than finishing the work in the gym which I am plodding along with on my own when I get chance. We will 100% be complete by the turn of the year but I won't kill myself getting it done.
 
Training started extremely well with a PB on the first 2 exercises. I think I tried too hard to hit PB's on the exercises immediately afterwards and form wasn't optimal. Felt good and big though and even trained in a vest for the first time in a long while.
 
PULL 2:1
V-Bar Pulldown
Set 1: 124 kg × 7 PB
Set 2: 99 kg × 10

Deadlift (Leverage)
Set 1: 280 kg × 6 PB
Set 2: 200 kg × 9

T-Bar Row
Set 1: 90 kg × 6
Set 2: 70 kg × 8

Lat Pulldown (Cable)
Set 1: 104 kg × 6
Set 2: 74 kg × 8

Cable Row (Single Arm) (RP)
Set 1: 12.5 kg × 15
Set 2: 12.5 kg × 6
Set 3: 12.5 kg × 4

Shrug (Leverage)
Set 1: 130 kg × 6
Set 2: 100 kg × 12

Face Pull (Cable)
Set 1: 39 kg × 15
Set 2: 34 kg × 20
Set 3: 34 kg × 18

Lying Leg Curl (RP)
Set 1: 70 kg × 12
Set 2: 70 kg × 6
Set 3: 70 kg × 4

Seated Leg Curl (MR)
Set 1: 70 kg × 4
Set 2: 70 kg × 4
Set 3: 70 kg × 4
Set 4: 70 kg × 4
Set 5: 70 kg × 4
Set 6: 70 kg × 4
H0M3R_j4y
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Re: 2018/12/07 12:22:13 (permalink)
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Looking very good mate, big and still lean, awesome!
 
Do you own your gym outright then? Or co-own? Is business good?

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Brett
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Re: 2018/12/08 06:46:11 (permalink)
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Show him the pics tuffy! Obviously never been there but looks like a cracking good gym from what I remember on the pics.

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Tuffy
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Re: 2018/12/09 19:34:16 (permalink)
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Ox
Looking like a damn monster mate, very impressive!

Cheers Dave, slow but steady progress but happy with everything at the moment.

H0M3R_j4y
Looking very good mate, big and still lean, awesome!
 
Do you own your gym outright then? Or co-own? Is business good?

Last year I had an investor, so I own 75% of the shares but run it on my own. Business is ok but will be better. At the moment I am satisfied with the fact it provides an income for both Codie and myself whilst giving us great fulfilment. The first two years have been spent investing on making the gym as good as it can be and now the focus is on generating more profit.

Brett
Show him the pics tuffy! Obviously never been there but looks like a cracking good gym from what I remember on the pics.

I don't think I posted our new promo vid so here we go...




 
Tuffy
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Re: 2018/12/09 19:42:30 (permalink)
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Thursday, 6 December 2018
 
This is probably my least favourite of my push days as I struggle with barbell / bar pressing due to knackered shoulders. I was fairly pleased with how I got on though.
 
PUSH 2:2
V-Squat (Narrow)
Set 1: 80 kg × 20 
Set 2: 80 kg × 18
Set 3: 80 kg × 18

Leg Press (High & Wide)
Set 1: 280 kg × 20
Set 2: 230 kg × 30
Set 3: 180 kg × 40
Set 4: 130 kg × 50

45 Degree Calf Raise
Set 1: 90 kg × 20
Set 2: 90 kg × 15
Set 3: 90 kg × 15

Incline Bench Press (Smith Machine)
Set 1: 100 kg × 8
Set 2: 80 kg × 12

Overhead Press (Barbell)
Set 1: 100 kg × 5
Set 2: 70 kg × 11

T-Grip Press
Set 1: 95 kg × 9
Set 2: 75 kg × 12

Pec Dec
Set 1: 50 kg × 15
Set 2: 45 kg × 15

Seated Lateral Raise (TD)
Set 1: 10 kg × 20
Set 2: 7.5 kg × 6
Set 3: 5 kg × 8

Lateral Raise (Cable) (MR)
Set 1: 8 kg × 4
Set 2: 8 kg × 4
Set 3: 8 kg × 4
Set 4: 8 kg × 4
Set 5: 8 kg × 4
Set 6: 8 kg × 4

Close Tricep Pushdown
Set 1: 24 kg × 18
Set 2: 24 kg × 17
Tuffy
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Re: 2018/12/09 19:56:47 (permalink)
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Friday, 7 December 2018
 
This was a really tough session and very demanding. I was absolutely hammered by the end of the session. I have adapted the way I perform the rack pulls now, so there is no stop at the bottom. I set the spotter bars lower, so that I can come down to just under my knee and then control and reverse. It means I have had to back off a lot on the load but it is far more focused now.
 
https://www.instagram.com...web_button_share_sheet
 
PULL 2:2
Overhand Seated Row (Leverage)
Set 1: 170 kg × 9 PB
Set 2: 140 kg × 10

Rack Pull
Set 1: 220 kg × 6
Set 2: 180 kg × 10

Lat Pulldown (Single Arm)
Set 1: 49 kg × 6 PB
Set 2: 34 kg × 10

Single Arm Leverage Row
Set 1: 100 kg × 7
Set 2: 80 kg × 11

Staight Arm Pressdown (MR)
Set 1: 34 kg × 4
Set 2: 34 kg × 4
Set 3: 34 kg × 4
Set 4: 34 kg × 4
Set 5: 34 kg × 4
Set 6: 34 kg × 4

EZ Curl
Set 1: 30 kg × 9
Set 2: 30 kg × 8
Set 3: 20 kg × 15

Rear Delt Flye
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 5 kg × 15

SLDL (Barbell)
Set 1: 170 kg × 6
Set 2: 130 kg × 9

Seated Leg Curl
Set 1: 80 kg × 12
Set 2: 80 kg × 8

Partial SLDL (Dumbbell)
Set 1: 27.5 kg × 15

Single Lying Leg Curl (MR)
Set 1: 30 kg × 4
Set 2: 30 kg × 4
Set 3: 30 kg × 4
Set 4: 30 kg × 4
Set 5: 30 kg × 4
Set 6: 30 kg × 1

Glute Ham Raise (RP)
Set 1: 8 reps
Set 2: 4 reps
Set 3: 2 reps
Tuffy
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Re: 2018/12/09 20:16:24 (permalink)
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Saturday, December 8 2018

I have dropped more weight this week after a decent gain last week, so food will be pushed up again. I have a few more options on how I intend to increase calories. I will be adding protein in as well as upping the calories from carbs and fat. My waist is down though which is a positive.
 
Diet has been pretty consistent this week and training has gone well. My metabolism and digestion is in a very good state at the moment but unfortunately this means I need to eat more. I am finding I am starting to get more hunger on non-training days though.

Weight - 232.8 (-1.8)
Waist - 84.5 (-0.5)
Brett
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Re: 2018/12/10 16:52:39 (permalink)
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Promo vid looks great mate. I'd have preferred colour as I love the orange though!
 
Cracking sessions as always!

Brett's Journal Part VIII: MAN-MADE
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Tuffy
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Re: 2018/12/11 09:10:36 (permalink)
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Sunday, 9 November 2018
 
It is getting to the point where I am starting to struggle adding calories in the way in which I would prefer to as I am having to take carbs away from the workout perimeter. I like to have pro fats or pro carbs and not all 3 macros in a meal but I am adding in carbs before bed now along with my whey and almond butter.
 
I am aware that my non-training day needs to change as it is too low in cals but I never really get hungry, so it has to be fats that are the main increase.
 
Training day is the same breakfast but I am upping my intra carbs to 130g. The highest I will go with this is 150, so it gives me a little more to play with. PWO and PPWO are exhausted as far as I am concerned, so I need to add in some carbs that will go down easily, so I have found some low fat ice cream that will go well with my whey and almond butter pre bed.
 
On non-training day, I am adding an egg to meal 1 and increasing my gammon to 250g from 200g. My chicken is also going up 25g in meal 5.
 
This adds 174 calories to non-training and 279 to training day.
 
Training Day - 5,141 cals / Non-Training 3,147

TRAINING DAY 
Mea1 1 
2 Medium Eggs 
50g Smoked Salmon
20g Butter 
200g Fat Free Greek Yoghurt 
100g Blueberries 
 
Meal 2 - Intra 
130g Cyclic Dextrin 
Intra Workout Formula 
 
Meal 3 
275g Coco Pops 
50g Whey Isolate 
500ml Almond Milk
 
Meal 4 
227g Steak 
600g Potato  
30g Ketchup 
2 Bagels 
60g Honey 
 
Meal 5 
50g Chicken
4 Medium Eggs
30g Cheddar Cheese
10g Coconut Oil
100g Mushrooms
 
Meal 6
30g Whey Isolate
40g Almond Butter
225g Low Fat Ice Cream
 
NON-TRAINING 
Meal 1 
3 Slices of Bacon 
3 Medium Eggs 
3 Chicken Sausages 
 
Meal 2
40g Whey
60g Peanut Butter
 
Meal 3
200g 15% Beef Mince
Broccoli Soup
 
Meal 4
250g Gammon Steak
Large Leafy Salad
3-4 Cherry Tomatoes
40g Mayo 
 
Meal 5  
150g Chicken Breast 
30g Chorizo 
Large Leafy Salad 
3-4 Cherry Tomatoes  
40g Mayo 
 
Meal 6 
50g 85% Cocoa Dark Chocolate 
40g Whey Isolate
post edited by Tuffy - 2018/12/11 11:00:28
H0M3R_j4y
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Re: 2018/12/11 10:48:27 (permalink)
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Nice promo vid! Very nice looking gym as well, must be very proud to own a place like that. I already knew it was a good gym just based off some of the vids and images you've already posted on here and IG, but was wondering if it was a joint partnership. So to be owning 75% of it is awesome.

 
1RM's @ BW 90kg:
Squat - 175kg / Bench - 125kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
Tuffy
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Re: 2018/12/11 11:02:02 (permalink)
+1 (1)
H0M3R_j4y
Nice promo vid! Very nice looking gym as well, must be very proud to own a place like that. I already knew it was a good gym just based off some of the vids and images you've already posted on here and IG, but was wondering if it was a joint partnership. So to be owning 75% of it is awesome.


I was the sole creator and owner but I needed a cash injection late last year so I have a silent partner now. I still make all the decisions and run it but had to give a chunk to allow for it to keep running and growing at the time. I may end up buying them back in the future though. 
Tuffy
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Re: 2018/12/11 11:12:57 (permalink)
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Monday, 10 December 2018
 
I didn't have a great start to the day yesterday and as a result the start of my training suffered. I was stressed, rushed and didn't have as much time as I normally do, so missed the bulk of my breakfast. I started off on hacks and my knees just felt terrible. I was unhappy with 150kg, let alone 250kg, so just backed off and did a few sets on a modest weight. I did the same for leg press and completely avoided lunges. I could have very easily sacked the session off at this point.
 
I did pretty well on the upper part of the session though, so it wasn't all bad. I got a new PB on the Hammer Strength flat press but I don't think I can fit any more weight on it now, so there is not much progression left in terms of load. Dumbbell shoulder press was horrible for me a few weeks ago, so I reduced the weight today which felt much better on my joints and the ROM was also improved with no pain.
 
I think it is going to be one of those weeks unfortunately as I seem to be getting depressed and motivation is sliding and with that appetite which is going to make progression slide which in turn will make me feel sh!tty.
 
PUSH 1:1
45 Degree Hack Squat
Set 1: 100 kg × 12
Set 2: 100 kg × 8

45 Degree Leg Press 
Set 1: 280 kg × 12
Set 2: 280 kg × 12

Leg Extension (Machine) (MR)
Set 1: 75 kg × 4
Set 2: 75 kg × 4
Set 3: 75 kg × 4
Set 4: 75 kg × 4
Set 5: 75 kg × 4
Set 6: 75 kg × 4

Adductor (RP)
Set 1: 110 kg × 10
Set 2: 110 kg × 8
Set 3: 110 kg × 6

Seated Calf Raise
Set 1: 80 kg × 9
Set 2: 80 kg × 9
Set 3: 80 kg × 8

Flat Press (Leverage)
Set 1: 202.5 kg × 6 PB
Set 2: 160 kg × 9

Seated Overhead Press (Dumbbell)
Set 1: 40 kg × 8
Set 2: 35 kg × 9

Close Grip Bench Press (Barbell)
Set 1: 110 kg × 8
Set 2: 110 kg × 10

Pec Flye
Set 1: 59 kg × 16
Set 2: 49 kg × 16

Lateral Raise (Dumbbell) (TD)
Set 1: 10 kg × 21
Set 2: 7.5 kg × 10
Set 3: 5 kg × 9

Lying Cable Lateral Raise (MR)
Set 1: 7.5 kg × 4
Set 2: 7.5 kg × 4
Set 3: 7.5 kg × 4
Set 4: 7.5 kg × 4
Set 5: 7.5 kg × 4
Set 6: 7.5 kg × 1

Rope Pushdown 
Set 1: 34 kg × 17
Set 2: 29 kg × 15
Tuffy
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Re: 2018/12/11 21:23:11 (permalink)
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Tuesday, 11 December 2018
 
Feel a bit sh!tty today, just seem to have lost my mojo. Tuesday we train later on and it is always more difficult as the gym is busier and I am really tired by the time we get started. In all honesty, the way I felt today, I could have quite easily left it alone but I don't want to let my training partner down which just goes to show how beneficial it is to have one.
 
Next week we are going to have a deload. Training will be taken to just Monday and Friday and reps for each exercise taken up to 15+ without reaching failure. This will give us an opportunity to recover a little more as there are definite signs that it is necessary. With all the added work and stress I am under with the revamp to the gym, it will come at a perfect time too. I just hope I haven't left it too late again.
 
Despite feeling tired and depressed, I tried to pull 240kg for deads which went up ok for 1 rep but my lower back didn't fancy doing any more. I dropped the weight back to the same as last time and hit 5 good reps. My back off set was 10kg heavier than last time and I got an easy 9.
 
PULL 1.1
Pulldown (Leverage)
Set 1: 170 kg × 8
Set 2: 150 kg × 10

Deadlift (Barbell)
Set 1: 240 kg × 1 / 220 kg × 5
Set 2: 180 kg × 9

Overhand Seated Row (Leverage)
Set 1: 180 kg × 6 PB
Set 2: 140 kg × 9

Lat Bar Pulldown
Set 1: 89 kg × 9 PB
Set 2: 69 kg × 10

Cable Row (Lat Bar) (RP)
Set 1: 44 kg × 12
Set 2: 44 kg × 6
Set 3: 44 kg × 3

Shrug (Barbell)
Set 1: 140 kg × 6
Set 2: 110 kg × 11

Rear Delt
Set 1: 29 kg × 20
Set 2: 29 kg × 18
Set 3: 29 kg × 16

Seated Leg Curl (RP)
Set 1: 80 kg × 12
Set 2: 80 kg × 6
Set 3: 80 kg × 4

Lying Leg Curl (MR)
Set 1: 50 kg × 4
Set 2: 50 kg × 4
Set 3: 50 kg × 4
Set 4: 50 kg × 4
Set 5: 50 kg × 4
Set 6: 50 kg × 3
Tuffy
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Re: 2018/12/14 21:30:23 (permalink)
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Thursday, 13 December 2018
 
I opened the gym yesterday and went straight from there to my sports massage at 10am. That did me wonders but I was so tired that I decided to go home from work at around 4pm and fell asleep on the sofa. I never nap in the afternoon, so I know I am fcuked. 
 
Today I trained in the morning and did the late shift at the gym but taking yesterday off did me good. 
 
My knees let me down on Monday but I was determined to get some progress on the high volume quad work. I fancied a go at the 75kg dumbbells after hitting 8 reps on the 70's last time but it didn't feel right. I think I talked myself out of it before I tried and I failed to even get it up initially and when I had another go, I got 1 decent rep out but knew it wasn't happening. I am going to get to 10 reps on 70kg before I attempt them again.
 
Everything else went pretty well, so I am happy enough but definitely need this deload.
 
PUSH 1:2
V-Squat
Set 1: 130 kg × 16 PB
Set 2: 130 kg × 15
Set 3: 130 kg × 15

Narrow Leg Press
Set 1: 240 kg × 20
Set 2: 190 kg × 30
Set 3: 140 kg × 40
Set 4: 90 kg × 50

Standing Calf Raise (Machine)
Set 1: 160 kg × 20
Set 2: 160 kg × 18
Set 3: 160 kg × 17

Bench Press (Dumbbell)
Set 1: 75 kg × 1 / 70 kg × 6
Set 3: 55 kg × 11

Shoulder Press (Leverage)
Set 1: 140 kg × 5
Set 2: 110 kg × 7

Chest Dip
Set 1: +50 kg × 9
Set 2: +50 kg × 8

Incline Cable Flye (MR)
Set 1: 16 kg × 4
Set 2: 16 kg × 4
Set 3: 16 kg × 4
Set 4: 16 kg × 4
Set 5: 16 kg × 4
Set 6: 16 kg × 3

Seated Lateral Raise (TD)
Set 1: 10 kg × 18
Set 2: 7.5 kg × 10
Set 3: 5 kg × 8

Lateral Raise (Cable) (MR)
Set 1: 8 kg × 4
Set 2: 8 kg × 4
Set 3: 8 kg × 4
Set 4: 8 kg × 4
Set 5: 8 kg × 4
Set 6: 8 kg × 4

Tricep Pushdown
Set 1: 20 kg × 17
Set 2: 16 kg × 15
Tuffy
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Re: 2018/12/14 21:36:08 (permalink)
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Friday, 14 December 2018
 
Feel miles better today. It has been a mentally tough week but I have not given in to the temptation of throwing it all in. Instead, I have stepped back and looked at what I am doing and how I can make it better. I am just doing too much of everything and not getting anywhere near enough rest.
 
I feel good that I have got to the weekend and I will be taking training down to just 2 sessions next week. This will allow me to rest my body and give me more time to get jobs done in the gym. My deload may last for a few weeks but I will base it on how I feel at the end of next week.
 
Training was good today. Really solid session with some nice progress. I couldn't resist throwing a daft PB on the dumbbell RDL in too.
 
PULL 1.2
Seated Row (Leverage)
Set 1: 190 kg × 10
Set 2: 160 kg × 12

Bent Over Row (Barbell)
Set 1: 100 kg × 8
Set 2: 90 kg × 9

Close Grip Pulldown
Set 1: 119 kg × 6
Set 2: 94 kg × 8

Low Row (Leverage Single Arm)
Set 1: 85 kg × 10 PB
Set 2: 75 kg × 10

Straight Arm Pullovers (MR)
Set 1: 35 kg × 4
Set 2: 35 kg × 4
Set 3: 35 kg × 4
Set 4: 35 kg × 4
Set 5: 35 kg × 4
Set 6: 35 kg × 3

Bicep Curl (Machine)
Set 1: 24 kg × 11
Set 2: 24 kg × 8
Set 3: 12 kg × 17

Rear Delt (Cable)
Set 1: 7.5 kg × 12
Set 2: 7.5 kg × 10
Set 3: 5 kg × 17

SLDL (Dumbbell)
Set 1: 90 kg × 6 PB
Set 2: 65 kg × 10

Leg Curl (dumbbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 8

Partial SLDL (Barbell)
Set 1: 55 kg × 16

Single Lying Leg Curl (MR)
Set 1: 30 kg × 4
Set 2: 30 kg × 4
Set 3: 30 kg × 4
Set 4: 30 kg × 4
Set 5: 30 kg × 4
Set 6: 30 kg × 3

Abductor
Set 1: 110 kg × 12
Set 2: 110 kg × 8
Set 3: 110 kg × 5
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