BTS93
Top Contributor
Get some more videos up!
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Robbie's New Training Log...
- Thread starter Robbie
- Start date
- Status
Robbie
Top Contributor
I am definitely on a roll at the moment, which puts me in two minds of whether I should do the intensive cruise or not. I can feel the training taking its toll, but I'm still sleeping well, got appetite and pushing the weight... Maybe a drop down to level 2.
Bench pressing has never been a strong point for me and I'm not sure I've ever pressed the 40's before, first set was HARD and I did consider dropping the weight a little but thought what the hell. The second set of 6 really made me dig deep and I was excited to watch it back but somehow I managed to turn my camera off. doh.
Got plenty of clips from the last few workouts which I will post up in the next few days - some are already on Instagram tho http://instagram.com/itsjustrobbieok
Saturday Lower Load
Zercher Squat 100kg x 10
Leg Extension 100kg x 15
Zercher Squat 100kg x 8
Laying Leg Curl 59kg x 15
Zercher Squat 100kg x 10
Hip Abduction 52kg x 18,6,6
Hip Adduction 52kg x 15,5,5
Seated Calf Raise x 3
Calf Press x 2
Saturday Upper Pump
Smith Incline Guilotine Press
Rope Pullover
Chest Press Machine
Seated Row
Standing Dumbbell Single Arm Press
Seated Side Lateral to Overhead Raise
Rear Delt Dumbbell Swing
Rope Tricep Pushdown
Dumbbell Bicep Curl
Monday Upper Load
Medium Grip Palms Away Pulldown 65kg x 10
Seated Row 113kg x 9
Medium Grip Palms Away Pulldown 65kg x 13
Seated Row 113kg x 13
Dumbbell Bench 40kg x 6
Machine Press 60 x 11
Dumbbell Bench 40kg x 6
Machine Press 60 x 8
Smith Behind The Neck Press 35kg x 8
Dumbbell Lateral to Overhead Raise 8kg x 12
Smith Behind The Neck Press 35kg x 8
Dumbbell Lateral to Overhead Raise 8kg x 7
EZ Bar Curl 20kg x 13
Dumbbell Hammer Curl 14kg x 12
Close Grip Pin Press 70kg x 7
Skullcrusher 20kg x 11
Occluded:
Leg Press > Leg Extension > Laying Hamstring Curl
Smith Squat > Step Up > Fetal Curl
Seated Calf Raise x 2
Tuesday HIIT
10 x 16secs on, 1min 40secs off.
20 minutes LISS on stepper
Wednesday Lower Muscle Round
Sumo Deadlift 120kg x 24
Smith Squat 40kg x 28
Sissy Smith Hack Squat 20kg x 27
Single Leg Extension 55kg x 4, 50kg x 8, 45kg x 12
Laying Hamstring Curl 56.2 x 24
Seated Calf Raise 50kg x 24
Calf Press 110kg x 24
Dumbbell Bicep Curl 14kg x 27
Thursday
15mins LISS Stepper
15mins LISS Bike
10mins LISS Treadmill
Bench pressing has never been a strong point for me and I'm not sure I've ever pressed the 40's before, first set was HARD and I did consider dropping the weight a little but thought what the hell. The second set of 6 really made me dig deep and I was excited to watch it back but somehow I managed to turn my camera off. doh.
Got plenty of clips from the last few workouts which I will post up in the next few days - some are already on Instagram tho http://instagram.com/itsjustrobbieok
Saturday Lower Load
Zercher Squat 100kg x 10
Leg Extension 100kg x 15
Zercher Squat 100kg x 8
Laying Leg Curl 59kg x 15
Zercher Squat 100kg x 10
Hip Abduction 52kg x 18,6,6
Hip Adduction 52kg x 15,5,5
Seated Calf Raise x 3
Calf Press x 2
Saturday Upper Pump
Smith Incline Guilotine Press
Rope Pullover
Chest Press Machine
Seated Row
Standing Dumbbell Single Arm Press
Seated Side Lateral to Overhead Raise
Rear Delt Dumbbell Swing
Rope Tricep Pushdown
Dumbbell Bicep Curl
Monday Upper Load
Medium Grip Palms Away Pulldown 65kg x 10
Seated Row 113kg x 9
Medium Grip Palms Away Pulldown 65kg x 13
Seated Row 113kg x 13
Dumbbell Bench 40kg x 6
Machine Press 60 x 11
Dumbbell Bench 40kg x 6
Machine Press 60 x 8
Smith Behind The Neck Press 35kg x 8
Dumbbell Lateral to Overhead Raise 8kg x 12
Smith Behind The Neck Press 35kg x 8
Dumbbell Lateral to Overhead Raise 8kg x 7
EZ Bar Curl 20kg x 13
Dumbbell Hammer Curl 14kg x 12
Close Grip Pin Press 70kg x 7
Skullcrusher 20kg x 11
Occluded:
Leg Press > Leg Extension > Laying Hamstring Curl
Smith Squat > Step Up > Fetal Curl
Seated Calf Raise x 2
Tuesday HIIT
10 x 16secs on, 1min 40secs off.
20 minutes LISS on stepper
Wednesday Lower Muscle Round
Sumo Deadlift 120kg x 24
Smith Squat 40kg x 28
Sissy Smith Hack Squat 20kg x 27
Single Leg Extension 55kg x 4, 50kg x 8, 45kg x 12
Laying Hamstring Curl 56.2 x 24
Seated Calf Raise 50kg x 24
Calf Press 110kg x 24
Dumbbell Bicep Curl 14kg x 27
Thursday
15mins LISS Stepper
15mins LISS Bike
10mins LISS Treadmill
Robbie
Top Contributor
Robbie
Top Contributor
Annnnnnnd I'm back.
Had a week off work to do some dog sitting last week and had planned to just do a couple of muscle round days but decided in the end to just say f**k it and take a full week off (tho it's technically 9 days...).
Bodyweight is about the same, although I do feel like I've had a negative recomp!! A lot of GOOD food was eaten (and by good I mean everything covered in cream).
I'm going to drop the two days of cardio I've been doing, will probably still get up and just spend some time stretching and rolling out tight bits. Will keep calories to around maintenance on these days still.
Everything else is pretty much unchanged.
When I did this workout last time I used DB floor press as my main chest exercise, but its a pain in the a$$ getting into position so I've swapped over to decline db's instead.
I was also doing single arm DB overhead press as my main shoulder exercise, but I think single arm stuff is better suited elsewhere in the plan so I've switched to a seated barbell press instead.
Finally with the pump exercises I'm going to try and use a weight that gives failure closer to 15 than 30, sometimes I find with going light for the mega reps doesn't give as good a pump as a heavier weight does (Best pumps I ever had where when I did UD2 and 15 reps, and that was fasted, almost zero carbs and without any pump supplements!).
Monday 16th May 2016. Upper Load / Lower Pump
Hammerstrength Pulldown 90kg x 10
Hammerstrength Seated Row 100kg x 11
Hammerstrength Pulldown 90kg x 10
Hammerstrength Seated Row 100kg x 10
Decline Dumbbell Press 35kg x 7
Standing Cable Fly 7 x 14
Decline Dumbbell Press 35kg x 8
Standing Cable Fly 8 x 8
Seated Barbell OHP 50kg x 7
Seated Side Lateral to Overhead Raise 8kg x 9
Seated Barbell OHP 50kg x 7
Seated Side Lateral to Overhead Raise 8kg x 8
Close Grip Bench Press 70kg x 12
Two Handle Tricep Pushdown 24.5kg x 13
EZ Bar Curl 20kg 15
Concentration Curl 10kg x 8
Occluded:
Leg Press 170kg x 18, Leg Extension 50 x 15, Laying Leg Curl 45kg x 16
Squat 80kg x 16, Leg Extension (toes in) 50 x 16, Barbell SLDL 80kg x 15
Seated Calf Raise 50kg x 17
Seated Calf Raise (feet wide) 50kg x 15
Had a week off work to do some dog sitting last week and had planned to just do a couple of muscle round days but decided in the end to just say f**k it and take a full week off (tho it's technically 9 days...).
Bodyweight is about the same, although I do feel like I've had a negative recomp!! A lot of GOOD food was eaten (and by good I mean everything covered in cream).
I'm going to drop the two days of cardio I've been doing, will probably still get up and just spend some time stretching and rolling out tight bits. Will keep calories to around maintenance on these days still.
Everything else is pretty much unchanged.
When I did this workout last time I used DB floor press as my main chest exercise, but its a pain in the a$$ getting into position so I've swapped over to decline db's instead.
I was also doing single arm DB overhead press as my main shoulder exercise, but I think single arm stuff is better suited elsewhere in the plan so I've switched to a seated barbell press instead.
Finally with the pump exercises I'm going to try and use a weight that gives failure closer to 15 than 30, sometimes I find with going light for the mega reps doesn't give as good a pump as a heavier weight does (Best pumps I ever had where when I did UD2 and 15 reps, and that was fasted, almost zero carbs and without any pump supplements!).
Monday 16th May 2016. Upper Load / Lower Pump
Hammerstrength Pulldown 90kg x 10
Hammerstrength Seated Row 100kg x 11
Hammerstrength Pulldown 90kg x 10
Hammerstrength Seated Row 100kg x 10
Decline Dumbbell Press 35kg x 7
Standing Cable Fly 7 x 14
Decline Dumbbell Press 35kg x 8
Standing Cable Fly 8 x 8
Seated Barbell OHP 50kg x 7
Seated Side Lateral to Overhead Raise 8kg x 9
Seated Barbell OHP 50kg x 7
Seated Side Lateral to Overhead Raise 8kg x 8
Close Grip Bench Press 70kg x 12
Two Handle Tricep Pushdown 24.5kg x 13
EZ Bar Curl 20kg 15
Concentration Curl 10kg x 8
Occluded:
Leg Press 170kg x 18, Leg Extension 50 x 15, Laying Leg Curl 45kg x 16
Squat 80kg x 16, Leg Extension (toes in) 50 x 16, Barbell SLDL 80kg x 15
Seated Calf Raise 50kg x 17
Seated Calf Raise (feet wide) 50kg x 15
Robbie
Top Contributor
I'm never taking a week off again! I'd forgotten what short break DOMS felt like. Any kind of movement is somewhat hard...
Am trying to get a bit more variation into my muscle round exercises, not so easy on leg day at my gym with its limited leg equipment though.
Forgot to record the weight for leg press, took a video but can't see the plates accurately! Didn't do them as a strict single leg as my other leg had the toes on the plate (otherwise my knees feel like they are going to turn themselves inside out).
I think I need to get my feet back a bit with the sissy hack squats, that should help me go up on my toes a bit more. Still, 20kg done the way I have been hurts SO MUCH.
Wednesday 18 May 2016
Single Leg Press 140kg (I think) x 26
Smith Front Squat (feet together, heels raised) 50kg x 26.5
Smith Sissy Hack Squat 20kg x 28
Single Leg Extension 45kg x 24
Barbell RDL 100kg x 23
Fetal Curl x 24
Barbell Calf Raise 90kg x 26
Calf Press 100kg x 25
Am trying to get a bit more variation into my muscle round exercises, not so easy on leg day at my gym with its limited leg equipment though.
Forgot to record the weight for leg press, took a video but can't see the plates accurately! Didn't do them as a strict single leg as my other leg had the toes on the plate (otherwise my knees feel like they are going to turn themselves inside out).
I think I need to get my feet back a bit with the sissy hack squats, that should help me go up on my toes a bit more. Still, 20kg done the way I have been hurts SO MUCH.
Wednesday 18 May 2016
Single Leg Press 140kg (I think) x 26
Smith Front Squat (feet together, heels raised) 50kg x 26.5
Smith Sissy Hack Squat 20kg x 28
Single Leg Extension 45kg x 24
Barbell RDL 100kg x 23
Fetal Curl x 24
Barbell Calf Raise 90kg x 26
Calf Press 100kg x 25
Robbie
Top Contributor
Yesterday was a rest day and I spent the majority of it in under the duvet nursing a hangover! I rarely drink and when I do it is usually just a couple, but Wednesday we went to a wedding and obviously it all starts quite early...
Never again! Not even for my wedding...
Anyway. Even a slightly dodgy stomach wasn't going to stop me getting in a good workout today!
T Bar Row 55kg x 25
Single Arm Pulldown 35kg x 24
Rope Pullover 24.5kg x 25
Seated Row 26kg x 26
Machine Chest Press 70kg x 19, 60kg x 4
Standing Cable Fly 7 x 24
Hex Press 18kg x 20 (crack my thumb between the dumbbells so didn't finish the sets)
Standing DB Press 24kg x 12, 20kg x 12
Seated DB Rear Delt Raise 16kg x 27
Cable Lateral Raise 5kg x 27
Close Grip Smith Press 40kg x 24
Pushdown Wide Angled Bar 28kg x 25
Cable Curl Wide Angled Bar 21kg x 24
Rope Hammer Curl Single Arm 7.5kg x 25
Robbie
Top Contributor
Meh. I made a post the other day about not having any patella tendon pain again and... there it's back again. *groan*
Was hoping for a good bump on box squat reps this morning but it wasn't to be, still feeling tired and achy from a week off and the wedding. Definitely never again. Still got an extra rep with a bit of grunting, might have to reinvest in some ammonia capsules for bad days like these.
I've been reading a (long) thread by Dallas McCarver on the MD forum and saw him doing banded dumbbell pullovers, had a go this morning and I like, they are a bit tricky to get into position and I probably need a stronger band but I might see how else I can use bands for the "pump" exercises.
Working with a weight where failure is 15-20 reps gives me a much stronger pump, actually felt big this morning
Saturday 21 May 2016 - Lower Load
Box Squat 130kg x 7
Leg Extensions 80kg x 12
Box Squat 130kg x 7
Laying Leg Curl 68kg x 11
Box Squat 130kg x 8
Upper Pump Superset
Banded Dumbbell Pullover / Incline Dumbbell Press
Palms Away Pulldown / Cable Crossovers
Scapula Retractions / Pushups
Seated Overhead Raise / Side Raise / Rear Raise
Standing Overhead Raise / Side Raise / Rear Raise
Handle Tricep Pushdown / Dumbbell Bicep Curl
Skullcrusher / Machine Preacher Curl
Hip Abduction 59kg x 10,7,5
Hip Adduction 59kg x 9,7,7
Calf Press 120kg x 12, 10
Seated Calf Raise 60kg x 8, 55kg x 8
Donkey Calf Raise 80kg x 10, 8
Was hoping for a good bump on box squat reps this morning but it wasn't to be, still feeling tired and achy from a week off and the wedding. Definitely never again. Still got an extra rep with a bit of grunting, might have to reinvest in some ammonia capsules for bad days like these.
I've been reading a (long) thread by Dallas McCarver on the MD forum and saw him doing banded dumbbell pullovers, had a go this morning and I like, they are a bit tricky to get into position and I probably need a stronger band but I might see how else I can use bands for the "pump" exercises.
Working with a weight where failure is 15-20 reps gives me a much stronger pump, actually felt big this morning
Saturday 21 May 2016 - Lower Load
Box Squat 130kg x 7
Leg Extensions 80kg x 12
Box Squat 130kg x 7
Laying Leg Curl 68kg x 11
Box Squat 130kg x 8
Upper Pump Superset
Banded Dumbbell Pullover / Incline Dumbbell Press
Palms Away Pulldown / Cable Crossovers
Scapula Retractions / Pushups
Seated Overhead Raise / Side Raise / Rear Raise
Standing Overhead Raise / Side Raise / Rear Raise
Handle Tricep Pushdown / Dumbbell Bicep Curl
Skullcrusher / Machine Preacher Curl
Hip Abduction 59kg x 10,7,5
Hip Adduction 59kg x 9,7,7
Calf Press 120kg x 12, 10
Seated Calf Raise 60kg x 8, 55kg x 8
Donkey Calf Raise 80kg x 10, 8
Robbie
Top Contributor
Hit a few extra reps or more weight on most exercises today, row's didn't budge but they were a lot stricter than last time so still progression. Was thinking I'd add more weight or get more reps for incline press but actually lost a rep somehow?
Monday 23rd May 2016 - Upper Load
Barbell Row - 80kg x 12
Close Grip Pulldown - 75kg x 8
Barbell Row - 80kg x 12
Close Grip Pulldown - 75kg x 7
Incline Dumbbell Press 35kg x 9
Standing Cable Fly 9 x 17
Incline Dumbbell Press 35kg x 8
Standing Cable Fly 10 x 11
Seated Dumbbell Overhead Press 24kg x 9
Seated DB Lateral to Overhead Raise 8kg x 11
Seated Dumbbell Overhead Press 24kg x 8
Seated DB Lateral to Overhead Raise 8kg x 7
Close Grip Bench Press 80kg x 7
Tricep Pushdown Rope 24.5kg x 13
Ez Curl 30kg x 10
Dumbbell Hammer Curl 12kg x 12
Lower Pump
Occluded superset:
Squat 80kg x 20, Leg Extension 50kg x 15, Fetal Curl x 18
Leg Press 200kg x 17, DB Split Squat 12kg x 15, Laying Leg Curl 45kg x 15
Seated Calf Raise 50kg x 16
Donkey Calf Raise 80kg x 17
Monday 23rd May 2016 - Upper Load
Barbell Row - 80kg x 12
Close Grip Pulldown - 75kg x 8
Barbell Row - 80kg x 12
Close Grip Pulldown - 75kg x 7
Incline Dumbbell Press 35kg x 9
Standing Cable Fly 9 x 17
Incline Dumbbell Press 35kg x 8
Standing Cable Fly 10 x 11
Seated Dumbbell Overhead Press 24kg x 9
Seated DB Lateral to Overhead Raise 8kg x 11
Seated Dumbbell Overhead Press 24kg x 8
Seated DB Lateral to Overhead Raise 8kg x 7
Close Grip Bench Press 80kg x 7
Tricep Pushdown Rope 24.5kg x 13
Ez Curl 30kg x 10
Dumbbell Hammer Curl 12kg x 12
Lower Pump
Occluded superset:
Squat 80kg x 20, Leg Extension 50kg x 15, Fetal Curl x 18
Leg Press 200kg x 17, DB Split Squat 12kg x 15, Laying Leg Curl 45kg x 15
Seated Calf Raise 50kg x 16
Donkey Calf Raise 80kg x 17
Robbie
Top Contributor
Bleurgh. Hard morning!
Sumo's aren't quite as I want them, probably need to drop the weight down so I can keep my arse down and get more leg out of them by staying upright.
Made the smith sissy's harder by putting my feet back more and coming down onto my toes better (like it should be), only had 10kg on but ouch, ouch, ouch.
Added a band for the first 3 sets of fetal/GHR on Latpulldown and thought I was going to die.
Also managed to add to a little bit of pattella pain by misracking the standing calf raises and putting all the weight through my knees. Go me!
Had a look at my diet and realised that maaaaybe, just maybe I've gone in a little hard with the calories (and a quick fat pinch test confirms), dropped a load of calories out and reshuffled things about. I'm still hungry as it is though, WTF if life if you're hungry on a bulk FFS??!
25 May 2016 - Lower Muscle Rounds
Sumo Deadlift 130kg x 19, 120 x 4
Single Leg Extension 45kg x 24
Single Leg Press 180kg x 26
Smith Sissy Squat 10kg x 25
Straight Leg Deadlift 100 x 25
Fetal Curl (with band) x 12, (without band) x 14
Standing Calf Raise 100kg x 20, 90kg x 4
Donkey Calf Raise 110kg x 26
Seated Calf Raise 55kg x 19, 50kg x 4
https://instagram.com/p/BF07reUvBsr/
https://instagram.com/p/BF1F2TmPBgh/
Sumo's aren't quite as I want them, probably need to drop the weight down so I can keep my arse down and get more leg out of them by staying upright.
Made the smith sissy's harder by putting my feet back more and coming down onto my toes better (like it should be), only had 10kg on but ouch, ouch, ouch.
Added a band for the first 3 sets of fetal/GHR on Latpulldown and thought I was going to die.
Also managed to add to a little bit of pattella pain by misracking the standing calf raises and putting all the weight through my knees. Go me!
Had a look at my diet and realised that maaaaybe, just maybe I've gone in a little hard with the calories (and a quick fat pinch test confirms), dropped a load of calories out and reshuffled things about. I'm still hungry as it is though, WTF if life if you're hungry on a bulk FFS??!
25 May 2016 - Lower Muscle Rounds
Sumo Deadlift 130kg x 19, 120 x 4
Single Leg Extension 45kg x 24
Single Leg Press 180kg x 26
Smith Sissy Squat 10kg x 25
Straight Leg Deadlift 100 x 25
Fetal Curl (with band) x 12, (without band) x 14
Standing Calf Raise 100kg x 20, 90kg x 4
Donkey Calf Raise 110kg x 26
Seated Calf Raise 55kg x 19, 50kg x 4
https://instagram.com/p/BF07reUvBsr/
https://instagram.com/p/BF1F2TmPBgh/
Robbie
Top Contributor
Got a bit carried away with food lately (by quite a considerable amount) so made some changes from today.
Breakfast/pre workout has been reduced; no dextrose, white rice flour down to 25g, whey halved from 60g and added in a banana. I've dropped the GDA (Berberine) I was having with this meal.
Post workout I've bumped the white rice flour up a bit (but dropped the dextrose). Here I'm using Berberine and NA R ALA.
First meal I've dropped the basmati rice from 150g to 100g (dry weight). Using Berberine and NA R ALA here again.
I've also dropped all the unrecorded fruit I was having.
Friday 27th May 2016 - Upper Muscle Rounds
Had a really good workout this morning, felt strong and left very VERY pumped! Missed a few reps on the OHP, but my front delts were already feeling pretty ruined by the pressing.
Banded Dumbbell Pullover 24kg+ x 19, 24kg 4
Matrix Single Arm Pulldown 50kg x 27
Seated Cable High Row 31.5kg x 27
Seated DB Single Arm Shrug 28kg x 26
Incline Guillotine Smith Press 60kg x 16, 50kg x 6
Chest Press Single Arm 30kg x 29
Standing (upright) Cable Fly 5 x 20, 6 x 6
Standing Dumbbell Overhead Press 24kg x 11, 20kg x 10
Bent Over Rear Raise 12.5kg x 29
Dumbbell Lateral Raises 8kg x 32
Cable Lateral Raise 5kg x 24
Tricep Pushdown (wavy bar) 31.5 x 23
Assisted Tricep Dip -18kg x 19, -27kg x 3
Reverse Barbell Curl 17.5kg x 28
Dumbbell Curl 17.5kg x 16, 12.5kg x 8
Breakfast/pre workout has been reduced; no dextrose, white rice flour down to 25g, whey halved from 60g and added in a banana. I've dropped the GDA (Berberine) I was having with this meal.
Post workout I've bumped the white rice flour up a bit (but dropped the dextrose). Here I'm using Berberine and NA R ALA.
First meal I've dropped the basmati rice from 150g to 100g (dry weight). Using Berberine and NA R ALA here again.
I've also dropped all the unrecorded fruit I was having.
Friday 27th May 2016 - Upper Muscle Rounds
Had a really good workout this morning, felt strong and left very VERY pumped! Missed a few reps on the OHP, but my front delts were already feeling pretty ruined by the pressing.
Banded Dumbbell Pullover 24kg+ x 19, 24kg 4
Matrix Single Arm Pulldown 50kg x 27
Seated Cable High Row 31.5kg x 27
Seated DB Single Arm Shrug 28kg x 26
Incline Guillotine Smith Press 60kg x 16, 50kg x 6
Chest Press Single Arm 30kg x 29
Standing (upright) Cable Fly 5 x 20, 6 x 6
Standing Dumbbell Overhead Press 24kg x 11, 20kg x 10
Bent Over Rear Raise 12.5kg x 29
Dumbbell Lateral Raises 8kg x 32
Cable Lateral Raise 5kg x 24
Tricep Pushdown (wavy bar) 31.5 x 23
Assisted Tricep Dip -18kg x 19, -27kg x 3
Reverse Barbell Curl 17.5kg x 28
Dumbbell Curl 17.5kg x 16, 12.5kg x 8
Robbie
Top Contributor
Upped my Zercher weight this week, probably should have hit some more reps but found it hard to keep the bar in my arms. There are a couple of thinner bars that suit Zerchers really well - but both were in use. Still, an improvement and hopefully still on track to do 3 plates by the end of the year...
Saturday 28th May 2016 - Lower Load
Zercher Squat 110kg x 6
Leg Extension 80kg x 15
Zercher Squat 110kg x 6
Laying Leg Curl 73kg x 9
Zercher Squat 110kg x 6
Upper Pump Supersets
Pulldown 50kg x 16
DB Decline Bench 22kg x 18
Rope Pullover (pulling to alternating sides) 17.5kg x 22
Incline DB Fly 10kg x 18
Scapula Retractions x 15
Cable Crossover 10kg x 20
EZ Curl 20kg x 18
Standing EZ Tricep Extension 10kg x 18
Single Handle Pushdown 7.5kg x 18
DB Hammer Curl 10 x 15
Hip Adduction 59kg x 13,7,7
Hip Abduction 59kg x 15,7,7
Calf Press 130kg x 12
Calf Press 130kg x 9
Seated Calf Raise 70kg x 10
Seated Calf Raise 65kg x 10
Was hoping for an increase on the dumbbell bench, I'm going to blame wobbly dumbbells for me just getting 1 extra. The end on one of the dumbbells isn't sitting flat which must effect the balance?
Actually think that next time I'll go up in weight and see if that helps!
Monday 30th May 2016 - Upper Load
Pulldown (med grip, palms away) 70kg x 11
Seated Row (palms facing) 113kg x 11
Pulldown (med grip, palms away) 70kg x 10
Seated Row (palms facing) 113kg x 10
Dumbbell Bench Press 40kg x 7
Machine Press 60kg x 11
Dumbbell Bench Press 40kg x 6
Machine Press 60kg x 7
Smith Behind Neck Press 40kg x 6
Dumbbell Lateral Raise 10kg x 20
Smith Behind Neck Press 40kg x 8
Dumbbell Lateral Raise 10kg x 20
DB Hammer Curl 14kg x 13
EZ Curl 30kg x 10
Skullcrusher 30kg x 6
Close Grip Pin Press 70kg x 8
Lower Pump Occluded Supersets
Leg Extension 50kg x 20
Leg Press (selector machine) 180kg x 15
Laying Leg Curl 45kg x 15
DB Walking Lunge 12.5kg x 17
Leg Press (plate loaded) 200kg x 17
Fetal Curl x 17
Seated Calf Raise 50 x 17
Calf Press 80 x 17
Saturday 28th May 2016 - Lower Load
Zercher Squat 110kg x 6
Leg Extension 80kg x 15
Zercher Squat 110kg x 6
Laying Leg Curl 73kg x 9
Zercher Squat 110kg x 6
Upper Pump Supersets
Pulldown 50kg x 16
DB Decline Bench 22kg x 18
Rope Pullover (pulling to alternating sides) 17.5kg x 22
Incline DB Fly 10kg x 18
Scapula Retractions x 15
Cable Crossover 10kg x 20
EZ Curl 20kg x 18
Standing EZ Tricep Extension 10kg x 18
Single Handle Pushdown 7.5kg x 18
DB Hammer Curl 10 x 15
Hip Adduction 59kg x 13,7,7
Hip Abduction 59kg x 15,7,7
Calf Press 130kg x 12
Calf Press 130kg x 9
Seated Calf Raise 70kg x 10
Seated Calf Raise 65kg x 10
Was hoping for an increase on the dumbbell bench, I'm going to blame wobbly dumbbells for me just getting 1 extra. The end on one of the dumbbells isn't sitting flat which must effect the balance?
Actually think that next time I'll go up in weight and see if that helps!
Monday 30th May 2016 - Upper Load
Pulldown (med grip, palms away) 70kg x 11
Seated Row (palms facing) 113kg x 11
Pulldown (med grip, palms away) 70kg x 10
Seated Row (palms facing) 113kg x 10
Dumbbell Bench Press 40kg x 7
Machine Press 60kg x 11
Dumbbell Bench Press 40kg x 6
Machine Press 60kg x 7
Smith Behind Neck Press 40kg x 6
Dumbbell Lateral Raise 10kg x 20
Smith Behind Neck Press 40kg x 8
Dumbbell Lateral Raise 10kg x 20
DB Hammer Curl 14kg x 13
EZ Curl 30kg x 10
Skullcrusher 30kg x 6
Close Grip Pin Press 70kg x 8
Lower Pump Occluded Supersets
Leg Extension 50kg x 20
Leg Press (selector machine) 180kg x 15
Laying Leg Curl 45kg x 15
DB Walking Lunge 12.5kg x 17
Leg Press (plate loaded) 200kg x 17
Fetal Curl x 17
Seated Calf Raise 50 x 17
Calf Press 80 x 17
Robbie
Top Contributor
Woke up with my knees groaning a bit so moved leg extensions to be the first exercise. Spent a good amount of time doing low weight extensions with knee sleeves on to try and get some warmth in joint which seemed to do the trick (they don't hurt now as I write this, or during the workout).
Actually dropped the weight for leg extensions to make sure they were quality reps - figured that would be better for my knee.
Added weight or reps to everything I've done before, upper body is starting to look bigger without a pump too which is great!
Wednesday 1st June 2016 - Lower Muscle Rounds
Single Leg Extension 40kg x 27
Single Leg Press 200kg x 24
Sissy Smith Hack 15kg x 19, 10kg x4
Smith Front Squat 60kg x 24
Banded GHR purple x 12 no band x 12
Single Laying Leg Curl 32kg x 19, 27kg x 4
Single Leg Seated Calf Raise 15kg x 27
Calf Press 110kg x 25
Actually dropped the weight for leg extensions to make sure they were quality reps - figured that would be better for my knee.
Added weight or reps to everything I've done before, upper body is starting to look bigger without a pump too which is great!
Wednesday 1st June 2016 - Lower Muscle Rounds
Single Leg Extension 40kg x 27
Single Leg Press 200kg x 24
Sissy Smith Hack 15kg x 19, 10kg x4
Smith Front Squat 60kg x 24
Banded GHR purple x 12 no band x 12
Single Laying Leg Curl 32kg x 19, 27kg x 4
Single Leg Seated Calf Raise 15kg x 27
Calf Press 110kg x 25
Robbie
Top Contributor
Saturday 4th June 2016 - Lower Load
Squat 140kg x 6
Leg Extension 80kg x 15
Squat 140kg x 7
Laying Leg Curl 73kg x 94
Upper Pump
Seated Row 20kg x 18
Dumbbell Decline Press 20kg x 18
Dumbbell Pullover 20kg x 18
Cable Crossover 10kg x 18
Scapula Retraction x 18
Wide Pulldown 35kg x 18
Hex Press 10kg x 18
Rope Tricep Pushdown 17.5kg x 20
Rope Hammer Curl 17.5kg x 20
Dumbbell Extension 20kg x 18
Dumbbell Bicep Curl 10kg x 18
Hip Adduction 59kg x 14, 10
Hip Abduction 59kg x 13, 6
Seated Calf Raise 70kg x 8
Seated Calf Raise 70kg x 7
Seated Calf Raise 60kg x 9
Robbie
Top Contributor
Tuesday 7th June 2016 - Upper Muscle Rounds
Dumbbell Row 44kg x 25
Matrix Pulldown (single arm) 65kg x 25
Watsons Seated Row (single arm) 70kg x 29
Matrix Bench 60kg x 24
Reverse Grip Smith 40kg x 24
Cable Lateral Raise 5kg x 24
Matrix Rear Fly 59kg x 28
Dumbbell Lateral Raise 10kg x 25
Dumbbell Bicep Curl 17.5kg x 22
Skullcrusher 25kg x 8, 20kg x 16
Hip Adduction 59kg x 8, 5, 45kg x 5
Robbie
Top Contributor
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