Robbie
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Robbie's New Training Log...
- Thread starter Robbie
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Robbie
Top Contributor
This was meant to be Thursday's workout, but I had such a terrible night's sleep on Wednesday and what sleep I did have must have been all on one shoulder as I woke up tired and with shoulder pain. Over the years I've got so much better at actually listening to my body so pushed everything back a day.
Tried a few new movements like doing cable rows laying back on an incline bench. Might have a problem with the cable machine not going much heavier so there's not a lot of room for progression.
Had a good reminder of why I try not to do things with dumbbells for "muscle rounds" when I tried to do seated dumbbell press. The first few sets are ok but getting the dumbbells into position on the last couple of sets isn't much fun.
Dumbbell Pullover 26kg x 26
Incline Cable Row 38kg x 27
Pulldown Medium Grip Palms away 70kg x 23
Barbell Shrug 110kg x 26
Pec Fly Machine 36kg x 26
Barbell Floor Press 60kg x 23
Incline Dumbbell Fly 14kg x 25
Cable Side Raise 2 x 27
Seated Dumbbell Press 20kg x 23
Dumbbell Lateral Raise 15kg x 27
Close Grip Pin Press 60kg x 16, 50kg x 7
Rope Tricep Pushdown 21kg x 24
Tried a few new movements like doing cable rows laying back on an incline bench. Might have a problem with the cable machine not going much heavier so there's not a lot of room for progression.
Had a good reminder of why I try not to do things with dumbbells for "muscle rounds" when I tried to do seated dumbbell press. The first few sets are ok but getting the dumbbells into position on the last couple of sets isn't much fun.
Dumbbell Pullover 26kg x 26
Incline Cable Row 38kg x 27
Pulldown Medium Grip Palms away 70kg x 23
Barbell Shrug 110kg x 26
Pec Fly Machine 36kg x 26
Barbell Floor Press 60kg x 23
Incline Dumbbell Fly 14kg x 25
Cable Side Raise 2 x 27
Seated Dumbbell Press 20kg x 23
Dumbbell Lateral Raise 15kg x 27
Close Grip Pin Press 60kg x 16, 50kg x 7
Rope Tricep Pushdown 21kg x 24
Robbie
Top Contributor
Lower Load workout today. Decided to do "normal" squats, but hit them nice and deep. Had to take down the weight quite a bit but went completely to failure at the end and felt like death. Always a good sign.
Upper pump stuff was pretty similar to last week, still feeling it now
Squat 120kg x 8
Leg Extensions 75kg x 15 (failure)
Squat 120kg x 7
Laying Ham String Curl 64kg x 13 (failure)
Squat 120kg x 7 (failure)
Incline Barbell Press with Slingshot superset with Close Grip Pulldown (legs not anchored)
Cable Crossover superset with Straight Arm Pulldown with Rope
Dumbbell Side Raise superset with Rope Ab Crunch
Dumbbell Front Raise superset with Hanging Leg Raise
Dumbbell Rear Raise
Dumbbell Bicep Curl superset with Dumbbell Tricep Extension
Seated Calf Raise 55kg x 12
Donkey Calf Raise 100kg x 12
Tibia Raise on Leg Press 90kg x 12
Hip Abduction 45kg x 15,4
Upper pump stuff was pretty similar to last week, still feeling it now
Squat 120kg x 8
Leg Extensions 75kg x 15 (failure)
Squat 120kg x 7
Laying Ham String Curl 64kg x 13 (failure)
Squat 120kg x 7 (failure)
Incline Barbell Press with Slingshot superset with Close Grip Pulldown (legs not anchored)
Cable Crossover superset with Straight Arm Pulldown with Rope
Dumbbell Side Raise superset with Rope Ab Crunch
Dumbbell Front Raise superset with Hanging Leg Raise
Dumbbell Rear Raise
Dumbbell Bicep Curl superset with Dumbbell Tricep Extension
Seated Calf Raise 55kg x 12
Donkey Calf Raise 100kg x 12
Tibia Raise on Leg Press 90kg x 12
Hip Abduction 45kg x 15,4
Robbie
Top Contributor
Robbie
Top Contributor
It's time to get back on a bulk. Nothing crazy, going to try 2600 calories a day for a few weeks which should about be my maintenance and then build from there. Looking forward to seeing what muscle gains I get now I'm finally going to be doing Fortitude in a surplus!!
Nice workout this morning, upper load, lower pump. Dumbbell floor press felt fantastic on my chest, although was a fuggin nightmare to get into position but felt very safe to take to failure on the last set. Got a mega contraction on cable flys in between sets. I saw a post on instagram of someone doing standing single arm dumbbell press for shoulders and thought I'd give it a go (although Im sure single arm movements aren't recommended for the main compound), definitely a keeper though! Used some old knee wraps to do the lower pump stuff "occluded", the pump was insane, bordering on actually being too much!
Hammer Strength Pulldown 80kg x 16
Hammer Strength Row 90kg x 12
Hammer Strength Pulldown 80kg x 12
Hammer Strength Row 90kg x 15
Dummbell Floor Press 35kg x 8
Standing Cable Fly 6 x 21
Dummbell Floor Press 35kg x 9
Standing Cable Fly 7 x 13
Standing Single Arm Dumbbell Press 20kg x 11
Dumbbell Lateral Raise 16 x 18
Standing Single Arm Dumbbell Press 20kg x 10
Dumbbell Lateral Raise 16 x 18
Ez Curl 30kg + bar x 8
Machine Tricep Dip 54kg x 20
Dumbbell Bicep Curl 17.5kg x 12
Wavy Bar Tricep Pushdown 24.5kg x 20
Occluded Leg Press 150kg x 25
Occluded Leg Extension 45kg x 22
Occluded Laying Leg Curl 36kg x 28
Occluded Smith Squat 50kg x 15
Occluded Single Leg Step Up 22
Occluded Fetal Curl x 15
Occluded Seated Calf Raise 30kg x 30
Nice workout this morning, upper load, lower pump. Dumbbell floor press felt fantastic on my chest, although was a fuggin nightmare to get into position but felt very safe to take to failure on the last set. Got a mega contraction on cable flys in between sets. I saw a post on instagram of someone doing standing single arm dumbbell press for shoulders and thought I'd give it a go (although Im sure single arm movements aren't recommended for the main compound), definitely a keeper though! Used some old knee wraps to do the lower pump stuff "occluded", the pump was insane, bordering on actually being too much!
Hammer Strength Pulldown 80kg x 16
Hammer Strength Row 90kg x 12
Hammer Strength Pulldown 80kg x 12
Hammer Strength Row 90kg x 15
Dummbell Floor Press 35kg x 8
Standing Cable Fly 6 x 21
Dummbell Floor Press 35kg x 9
Standing Cable Fly 7 x 13
Standing Single Arm Dumbbell Press 20kg x 11
Dumbbell Lateral Raise 16 x 18
Standing Single Arm Dumbbell Press 20kg x 10
Dumbbell Lateral Raise 16 x 18
Ez Curl 30kg + bar x 8
Machine Tricep Dip 54kg x 20
Dumbbell Bicep Curl 17.5kg x 12
Wavy Bar Tricep Pushdown 24.5kg x 20
Occluded Leg Press 150kg x 25
Occluded Leg Extension 45kg x 22
Occluded Laying Leg Curl 36kg x 28
Occluded Smith Squat 50kg x 15
Occluded Single Leg Step Up 22
Occluded Fetal Curl x 15
Occluded Seated Calf Raise 30kg x 30
BTS93
Top Contributor
Considering giving the occlusion stuff a go on my legs tomorrow! You just wrap it around the very top of your legs don't you? for around a 7/10 tightness?
Robbie
Top Contributor
Basically yes. It needs to be tight but not so tight your feet go immediately numb! It's uncomfortable straight away because of the location of the wraps and then the pump starts to hurt as well!
BTS93
Top Contributor
I'll give it a go! Cheers
Robbie
Top Contributor
Swapping up the cardio I was previously doing whilst dieting (lots of LISS) to a couple of HIIT sessions a week.
Tuesday was the first HIIT session, 8 x 15seconds off 2minutes cooldown.
Plan is to increase the max effort up to 20seconds and get the cooldown time down to 1.5minutes slowly. Used the rower which I'm not sure suits HIIT (for me anyway).
Moved over to a spin bike today (Thursday), upped the intervals to 10, dropped the cooldown to 1min45seconds. Much more "fun".
Finished with 20minutes steady cardio at about 120-130bpm.
Yesterday was lower muscle rounds, started with Sumo deadlifts - jeeeeeezus I'd forgotten how much hurt there is deadlifting this way! Hardly any weight but with a really hard squeeze through the motion, ruined right from the start!!
Had a weigh in today and I'm sitting just a little higher than I was on Sunday, which considering I've been nibbling on foods that aren't on my diet plan suggests that 2600 is about right for my maintenance calories.
Will keep to the 2600 for next week then re-evaluate a calorie target for some steady gains. Feels good having this slight increase in calories and carbs already, no more depleted look!
Sumo deadlift 100kg x 25
Leg Press 320kg x 26
Single Leg Extension 40kg x 25
Laying Leg Curl 56.2kg x 16, 54kg x 7
Dumbbell Bicep Curl 16kg x 28
Calf Press 60kg x 24 (stretch held between sets)
Seated Calf Raise 45 x 27 (stretch held between sets)
Donkey Calf Raise 110kg x 23 (stretch held between sets)
Tuesday was the first HIIT session, 8 x 15seconds off 2minutes cooldown.
Plan is to increase the max effort up to 20seconds and get the cooldown time down to 1.5minutes slowly. Used the rower which I'm not sure suits HIIT (for me anyway).
Moved over to a spin bike today (Thursday), upped the intervals to 10, dropped the cooldown to 1min45seconds. Much more "fun".
Finished with 20minutes steady cardio at about 120-130bpm.
Yesterday was lower muscle rounds, started with Sumo deadlifts - jeeeeeezus I'd forgotten how much hurt there is deadlifting this way! Hardly any weight but with a really hard squeeze through the motion, ruined right from the start!!
Had a weigh in today and I'm sitting just a little higher than I was on Sunday, which considering I've been nibbling on foods that aren't on my diet plan suggests that 2600 is about right for my maintenance calories.
Will keep to the 2600 for next week then re-evaluate a calorie target for some steady gains. Feels good having this slight increase in calories and carbs already, no more depleted look!
Sumo deadlift 100kg x 25
Leg Press 320kg x 26
Single Leg Extension 40kg x 25
Laying Leg Curl 56.2kg x 16, 54kg x 7
Dumbbell Bicep Curl 16kg x 28
Calf Press 60kg x 24 (stretch held between sets)
Seated Calf Raise 45 x 27 (stretch held between sets)
Donkey Calf Raise 110kg x 23 (stretch held between sets)
Robbie
Top Contributor
Had a friend work in with me on Friday for upper muscle rounds, I'm always harking on at him for not going to failure properly so having him there meant I *had* to make sure I did myself! Workout took a while, but was a nice change to training alone.
Friday - Upper MR
Barbell Row from floor 60kg x 29
Single Arm Pulldown 30kg x 29
T Bar Row 50kg x 25
Dumbbell Pullover 26kg x 27
Chest Press Machine 65kg x 25
Cable Crossover 7 x 25
Barbell Floor Press 60kg x 25
Standing Single Arm Dumbbell Press 17.5kg x 27
Dumbbell Lateral Raise 8kg x 30
Dumbbell Front Raise 12.5kg x 25
Close Grip Pin Press 60kg x 15, 50kg x 7
Rope Tricep Pushdown 21kg x 24
Saturday - Lower Load
Box Squat 130kg x 7
Leg Extensions 75kg x 17 (failure)
Box Squat 130kg x 7
Laying Leg Curl 59kg x 13 (failure)
Box Squat 130kg x 7 (failure)
Incline Dumbbell Press (slingshot) superset Dumbbell Pullover
Dumbbell Fly/Hex Press superset Straight Arm Rope Pulldown
Pushup superset Pullup (pump reps)
Seated Dumbbell Side Lateral Raise
Seated Dumbbell Front Raise
Hip Abduction 52kg x 19, 3, 3
Hip Adduction 52kg x 11, 6, 5
Friday - Upper MR
Barbell Row from floor 60kg x 29
Single Arm Pulldown 30kg x 29
T Bar Row 50kg x 25
Dumbbell Pullover 26kg x 27
Chest Press Machine 65kg x 25
Cable Crossover 7 x 25
Barbell Floor Press 60kg x 25
Standing Single Arm Dumbbell Press 17.5kg x 27
Dumbbell Lateral Raise 8kg x 30
Dumbbell Front Raise 12.5kg x 25
Close Grip Pin Press 60kg x 15, 50kg x 7
Rope Tricep Pushdown 21kg x 24
Saturday - Lower Load
Box Squat 130kg x 7
Leg Extensions 75kg x 17 (failure)
Box Squat 130kg x 7
Laying Leg Curl 59kg x 13 (failure)
Box Squat 130kg x 7 (failure)
Incline Dumbbell Press (slingshot) superset Dumbbell Pullover
Dumbbell Fly/Hex Press superset Straight Arm Rope Pulldown
Pushup superset Pullup (pump reps)
Seated Dumbbell Side Lateral Raise
Seated Dumbbell Front Raise
Hip Abduction 52kg x 19, 3, 3
Hip Adduction 52kg x 11, 6, 5
Twos up FT is horrendous if you need to be anywhere any time soon.
Robbie
Top Contributor
Twos up FT is horrendous if you need to be anywhere any time soon.
Yeah! We are doing upper load tomorrow, hopefully we can work a way it doesn't take forever!
Robbie
Top Contributor
Yesterday was upper load, hit what I did 3 weeks ago plus loads more. I remember 30's for incline press being pretty tough last time for sets of 10 and 8, had planned to go for 32's but they were in use so ended up using 35's and getting 2 good sets of 9. So I either didn't push it last time or I'm getting stronger.
Tried something a bit different instead of the side laterals I had planned as I find laterals hard to actually fail on. No idea what they are called, but start with a normal side lateral and then keep going up and round in an arc so the dumbbells are overhead. KILLER. And there is a point of failure 6kg had me crying like a girl!
Took a little longer than usual as I was training with my friend again, but nothing too crazy. I'm used to training on my own and am pretty good at pushing myself hard, but knowing someone else is watching definitely inspires me to go for the extra reps.
Today I did some HIIT, had planned to use a spin bike again but the spin studio was locked up so used a rower instead. Lowered the rest by 5 seconds and upped the interval by 1 this time, wattage was down about 100 for the intervals but I'm putting that down to me being a bit run down. Did 10 minutes steady on the stepper after, few light ab bits and some glute work before I had to be out.
Monday Upper Load
Barbell Row 80kg x 13
Pulldown 80kg x 9
Barbell Row 80kg x 15
Pulldown 80kg x 10
Incline Dumbbell Press 35kg x 9
Standing Cable Fly 12.5kg x 14
Incline Dumbbell Press 35kg x 9
Standing Cable Fly 12.5kg x 13
Seated Dumbbell Press 22.5kg x 11
Seated Dumbbell Side overhead Lateral Raise 6kg x 12
Seated Dumbbell Press 22.5kg x 9
Seated Dumbbell Side overhead Lateral Raise 6kg x 9
Dumbbell Curl
EZ Tricep Extension
Occluded:
Leg Press > Leg Extension > Laying Hamstring Curl > Seated Calf Raise
Smith Squat > Single Leg Step Up > Fetal Curl
Tried something a bit different instead of the side laterals I had planned as I find laterals hard to actually fail on. No idea what they are called, but start with a normal side lateral and then keep going up and round in an arc so the dumbbells are overhead. KILLER. And there is a point of failure 6kg had me crying like a girl!
Took a little longer than usual as I was training with my friend again, but nothing too crazy. I'm used to training on my own and am pretty good at pushing myself hard, but knowing someone else is watching definitely inspires me to go for the extra reps.
Today I did some HIIT, had planned to use a spin bike again but the spin studio was locked up so used a rower instead. Lowered the rest by 5 seconds and upped the interval by 1 this time, wattage was down about 100 for the intervals but I'm putting that down to me being a bit run down. Did 10 minutes steady on the stepper after, few light ab bits and some glute work before I had to be out.
Monday Upper Load
Barbell Row 80kg x 13
Pulldown 80kg x 9
Barbell Row 80kg x 15
Pulldown 80kg x 10
Incline Dumbbell Press 35kg x 9
Standing Cable Fly 12.5kg x 14
Incline Dumbbell Press 35kg x 9
Standing Cable Fly 12.5kg x 13
Seated Dumbbell Press 22.5kg x 11
Seated Dumbbell Side overhead Lateral Raise 6kg x 12
Seated Dumbbell Press 22.5kg x 9
Seated Dumbbell Side overhead Lateral Raise 6kg x 9
Dumbbell Curl
EZ Tricep Extension
Occluded:
Leg Press > Leg Extension > Laying Hamstring Curl > Seated Calf Raise
Smith Squat > Single Leg Step Up > Fetal Curl
Robbie
Top Contributor
Yesterday's lower Muscle Rounds. I am genuinely still struggling to walk!!
Leg Press 340kg x 26
Smith Squat 80kg x 27
Single Leg Extension 50kg x 16, 45kg x 7
Laying Leg Curl 56.2kg x 16, 54kg x 7
Seated Calf Raise 50kg x 25
Donkey Calf Raise 110kg x 16, 105kg x 7
Calf Press on 45deg Leg Press 110kg x 24
Leg Press 340kg x 26
Smith Squat 80kg x 27
Single Leg Extension 50kg x 16, 45kg x 7
Laying Leg Curl 56.2kg x 16, 54kg x 7
Seated Calf Raise 50kg x 25
Donkey Calf Raise 110kg x 16, 105kg x 7
Calf Press on 45deg Leg Press 110kg x 24
Robbie
Top Contributor
Absolutely one of the best workouts I've ever had this morning.
Started using a mixture of Berberine, Bitter Melon and NA R ALA with pre, post and first big carb meal and the fullness and pump from that with carbs and Glycerol is so SO good.
I feel like I'm really starting to pushing myself and finding what exercises work best (for me) with the muscle rounds too.
Pendlay Row 80kg x 27
Close Grip Pulldown 60kg x 24
Dumbbell Pullover 28kg x 27
Seated Single Arm DB Shrug 24kg x 29
Chest Press 70kg x 24
Cable Crossover 7 x 25
Reverse Grip Smith Bench 40kg x 26
Standing Single Arm DB Press 20kg x 25
Seated Lateral to Overhead DB raise 6kg x 24
Seated Facepull 17.5kg x 20, 21kg x 7
Assisted Tricep Dip 21kg x 24
Rope Tricep Pushdown 21kg x 24
Laying Rope Bicep Curl 12.5kg x 27
Dumbbell Preacher Curl 10kg x 27
Started using a mixture of Berberine, Bitter Melon and NA R ALA with pre, post and first big carb meal and the fullness and pump from that with carbs and Glycerol is so SO good.
I feel like I'm really starting to pushing myself and finding what exercises work best (for me) with the muscle rounds too.
Pendlay Row 80kg x 27
Close Grip Pulldown 60kg x 24
Dumbbell Pullover 28kg x 27
Seated Single Arm DB Shrug 24kg x 29
Chest Press 70kg x 24
Cable Crossover 7 x 25
Reverse Grip Smith Bench 40kg x 26
Standing Single Arm DB Press 20kg x 25
Seated Lateral to Overhead DB raise 6kg x 24
Seated Facepull 17.5kg x 20, 21kg x 7
Assisted Tricep Dip 21kg x 24
Rope Tricep Pushdown 21kg x 24
Laying Rope Bicep Curl 12.5kg x 27
Dumbbell Preacher Curl 10kg x 27
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