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stephen9069 | ... | 02-05-2017 @ 21:08 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | taz said:Nice session there mate, that would have me in pain the next day I'm same as you mate, try eat clean throughout the week as everything is regimented to a degree with each day being similar as at work, when not at work. Different story so eating is unpredictable. Sure you'll get it sorted mate. lol yeah the bank holidays off throw me off at least when im working i have some sort of structure. | ||
stephen9069 | ... | 02-05-2017 @ 21:13 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:Masses of work there mate..you are bouncing back very well. Weekend diet is a tough one tbh...I used to struggle badly...now I follow a more ITFYM style I never really go without...i'm on a slooooow cut now but just had cake after training so never really feel I go without Cheers mate im enjoying training again theres still a few lifts im not to keen to get back to just yet - mainly deadlifting lol, i suck at squats but its one session i enjoy trying to get better at. My main issue with food is portion control especially with things like chocolate i can do so well all week and wont have any at all then friday hits and im like a crack addict lol, its just aswell i dont drink id be an alcoholic. | ||
stephen9069 | ... | 02-05-2017 @ 21:17 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said:Loads of graft, cracking work mate. What style of dieter are you? Are you the super strict sort who is all or nothing? Or are you more free and easy and an IIFYM type of guy. I'm more the first kind. However I've been a lot more chilled recently and simple cutting out obvious crap has made a big difference. Cheers mate erm im not really strict i try to cut crap out through the week but iv never counted calories or macros etc i think if i was bodybuilding and needed to get in shape id pay more attention to it but i do need to get my weekend eating in check. | ||
stephen9069 | ... | 02-05-2017 @ 21:17 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | TUESDAY - 02-MAY-2017 BARBELL ROWS (5 x 8-10) 70kg x 10 70kg x 10 70kg x 10 70kg x 10 70kg x 10 - - - - - Super set with - - - - - BAND ASSISTED PULL UPS (BW = 19stone 4lbs) BW(-20kg) x 5 (Overhand grip only) BW(-20kg) x 5 BW(-20kg) x 5 BW(-20kg) x 5 BW(-20kg) x 5 DB ROWS (5 x 8-10) 25kg x 10 (Weight each hand) 25kg x 10 25kg x 10 25kg x 10 25kg x 10 - - - - - Super set with - - - - - DB SHRUGS (5 x 8-10) 25kg x 10 25kg x 10 25kg x 10 25kg x 10 25kg x 10 EZ - BAR CURLS (6 x 10) 35kg x 10 35kg x 10 35kg x 10 35kg x 10 35kg x 10 35kg x 10 DB HAMMER CURLS (6 x 10) 17.5kg x 10 17.5kg x 10 17.5kg x 10 17.5kg x 10 17.5kg x 10 17.5kg x 10 This is my 5th week of training i cant remember the last time i went this long, iv planned my training around 6 week blocks. Im considering rotating rep ranges over a 4 week block once iv completed my 6 weeks so might be Week 1 - 4 x 12 - 15 reps Week 2 - 4 x 8 - 10 reps Week 3 - 5 x 6 - 8 reps Week 4 - 5 x 4 - 6 reps Then repeat but increase the weight from last time like a sort of wave loading and also might give my achy elbows a bit of a rest. | ||
taz | ... | 03-05-2017 @ 07:18 | |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Post Edited: 03.05.2017 @ 07:19 AM by taz Nice session there mate, getting some good graft in.Looks a good plan mate rotating the reps like that. | ||
nails | ... | 03-05-2017 @ 09:00 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice work mate, good to see you've manage to keep it up without injury. I like superset and giant sets, I get more work in and it's almost like sneaking in cardio without doing it. | ||
stephen9069 | ... | 03-05-2017 @ 20:42 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 03-MAY-2017 SQUAT 20kg x 15 70kg x 6 70kg x 6 70kg x 6 70kg x 6 CALF RAISES 70kg x 15 70kg x 15 70kg x 15 70kg x 15 - - - - - Super set with - - - - - BODY WEIGHT CALF RAISES BW x 20 BW x 20 BW x 20 BW x 20 Today was a bad day for my knee the squat didnt feel to heavy but i couldnt complete all my sets and hit the 8 reps that i wanted without it causing an uncomfortable pain, fingers crossed it eases off by Saturday. | ||
stephen9069 | ... | 03-05-2017 @ 20:44 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | taz said:Nice session there mate, getting some good graft in. Looks a good plan mate rotating the reps like that. Cheers mate Hoping the rep rotation will help with my squatting as well it should allow me to drop the weight and hit a bit more volume without the pain and hopefully give my elbows a nice rest. | ||
stephen9069 | ... | 03-05-2017 @ 20:46 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said:Nice work mate, good to see you've manage to keep it up without injury. I like superset and giant sets, I get more work in and it's almost like sneaking in cardio without doing it. Cheers mate im enjoying it i think its made easier not having a specific weight goal in mind or have any comp to aim for there's no pressure i can just concentrate on lifting. Supersets can be beastly lol | ||
Oxman | ... | 04-05-2017 @ 14:23 | |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Hope that niggle buggers off quick mate...got some graft in regardless so good work. | ||
stephen9069 | ... | 04-05-2017 @ 15:42 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:Hope that niggle buggers off quick mate...got some graft in regardless so good work. Cheers mate, wont be nothing to serious iv noticed that it tends to havr good days and bad, when its colder the scarring hurts more because it feels tighter but then some days not a bother lol. | ||
nails | ... | 04-05-2017 @ 15:51 | |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said: Cheers mate, wont be nothing to serious iv noticed that it tends to havr good days and bad, when its colder the scarring hurts more because it feels tighter but then some days not a bother lol. Have you tried landmine squats. They open up mu hips and serve as a good warm up and mobility move. Goblet squats would likely do the same job. | ||
stephen9069 | ... | 04-05-2017 @ 19:28 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | No training tonight i forgot my knee pads for work so been kneeling on my bad knee all day, nothing but ibuprofen and ice tonight. | ||
stephen9069 | ... | 04-05-2017 @ 19:33 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said: Have you tried landmine squats. They open up mu hips and serve as a good warm up and mobility move. Goblet squats would likely do the same job. Yeah tried landmine squats its not my form thats the issue i think its just my knee, i even had pain on the leg press at the weekend i dont seem to be able to go over 200kg. The thing is i dont exactly know what they done to my knee on the second and third op as the bursa had already been removed, i know they took away all the infected tissue and they had to cut a lot of skin away were it had split (sort of a knee face lift lol) | ||
stephen9069 | ... | 08-05-2017 @ 20:57 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 08-MAY-2017 BENCH PRESS (5 x 6-8) 90kg x 8 (Up 5kg from last week) 90kg x 8 90kg x 8 90kg x 8 90kg x 8 DB SHOULDER PRESS (5 x 6-8) 25kg x 8 (Up 2.5kg from last week) 25kg x 8 25kg x 8 25kg x 8 25kg x 8 INCLINE DB PRESS (4 x 8-10) 32.5kg x 10 (Up 2 reps from last week) 32.5kg x 10 32.5kg x 10 32.5kg x 10 BODYWEIGHT DIPS (BW = 19st 3lbs) BW x 11 (Up 1 rep from last week) BW x 11 BW x 11 BW x 11 DB SIDE RAISES (4 x 15) 10kg x 15 10kg x 15 10kg x 15 10kg x 15 OVERHEAD EZ-BAR EXTENSIONS (6 x 10) 35kg x 10 (Up 2.5kg from last week) 35kg x 10 35kg x 10 35kg x 10 35kg x 10 35kg x 10 The weights starting to slow now on the benching the last few reps on the last set were grinders. Body weight is up again after the weekends eating antics but that couldn't be helped as it was my father in laws 60th and i was on a mission to get him as drunk as possible. I will be throwing in cardio soon im going to try and get into running again and have been contemplating dusting off the good old speed rope for a couple rounds. | ||
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