Robbie
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Robbie's New Training Log...
- Thread starter Robbie
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Robbie
Top Contributor
I was considering doing a full body mix but decided in the end to just do the upper muscle rounds as I had planned already. This gave me just an extra rest day this week, I do feel good for it though!
Kept a lot of my standard exercises in with a few changes. Seal rows felt good, I've avoided them in the past for muscle rounds as I was concerned how they would work between sets but had no issues getting
back down to the dumbbells.
Did a standing fly with the 6x8 rep range as my shoulder starts to nag as the weight goes up so increased reps meant a good workout without
any pain.
I need to ditch lateral raises with a dumbbell from muscle round days, cable raises are SO much more effective and I could just replace this with maybe a front delt exercise. Or even another rear delt move.
Made the mistake of thinking I could go from 6x4 to 6x8 with cable side laterals and keep the weight the same. OUCH.
Rope Pullover 28kg x 31, 21kg x 16
Matrix Unilateral Pulldown 60kg x 25
Single Arm Pulldown 27.5kg x 25
Seal Row 22kg x 24
Smith Incline Guillotine 65kg x 19, 50kg x 4
Matrix Plate Loaded Incline 30kg x 20, 20kg x 4
Standing Cable Fly 5 x 49
Standing Cable Rear Fly 7.5kg x 48
Dumbbell Lateral Raises 12kg x 27
Cable Lateral Raises 5kg x 37, 2.5kg x 8
V Bar Pushdown 35kg x 23
Assisted Dips 18kg x 24
Cable Curl (elbow behind body) 12.5kg x 24
Kept a lot of my standard exercises in with a few changes. Seal rows felt good, I've avoided them in the past for muscle rounds as I was concerned how they would work between sets but had no issues getting
back down to the dumbbells.
Did a standing fly with the 6x8 rep range as my shoulder starts to nag as the weight goes up so increased reps meant a good workout without
any pain.
I need to ditch lateral raises with a dumbbell from muscle round days, cable raises are SO much more effective and I could just replace this with maybe a front delt exercise. Or even another rear delt move.
Made the mistake of thinking I could go from 6x4 to 6x8 with cable side laterals and keep the weight the same. OUCH.
Rope Pullover 28kg x 31, 21kg x 16
Matrix Unilateral Pulldown 60kg x 25
Single Arm Pulldown 27.5kg x 25
Seal Row 22kg x 24
Smith Incline Guillotine 65kg x 19, 50kg x 4
Matrix Plate Loaded Incline 30kg x 20, 20kg x 4
Standing Cable Fly 5 x 49
Standing Cable Rear Fly 7.5kg x 48
Dumbbell Lateral Raises 12kg x 27
Cable Lateral Raises 5kg x 37, 2.5kg x 8
V Bar Pushdown 35kg x 23
Assisted Dips 18kg x 24
Cable Curl (elbow behind body) 12.5kg x 24
Robbie
Top Contributor
Squat 140kg x 6
Dumbbell Lunge 32kg x 10
Squat 140kg x 6
SLDL 120kg x 6
Squat 140kg x 5
Hip abduction 52kg x 17,7,4
Hip Adduction 59kg x 14,7,6
Calf press 140kg x 10
Calf press 140kg x 9
Calf press 140kg x 7
Calf press 140kg x 6
Calf press 130kg x 8
Robbie
Top Contributor
Barbell Row 70kg x 12
Close Grip Pulldown 60kg x 11
Barbell Row 70kg x 12
Close Grip Pulldown 60kg x 12
Incline Dumbbell Press 35kg x 11
Incline Machine Press 66kg x 10
Incline Dumbbell Press 35kg x 9
Incline Machine Press 66kg x 8
Seated Dumbbell Press 26kg x 8
Side Raise 10kg x 12
Seated Dumbbell Press 26kg x 7
Side Raise 10kg x 10
Flat Bar Cable Curl 24.5kg x 11
Rope Hammer Curl 24.5kg x 11
Flat Bar Cable Curl 24.5kg x 10
Rope Hammer Curl 24.5kg x 6
Flat Bar Tricep Pushdown 35kg x 14
Smith Tricep Extension 10kg x 11
Flat Bar Tricep Pushdown 35kg x 10
Smith Tricep Extension 10kg x 10
Robbie
Top Contributor
Robbie
Top Contributor
Hmm, it's not until I've written everything down that I realise just how much I did this morning!
This week has been all about changes. As of Sunday I am:
Back in a calorie deficit (eating around 2800 a day)
Deactivated all of my social media accounts to give me more time to focus on the important things
Changed from Fortitude Training to something with a bit more volume.
The plan with training looks like...
Monday - Pull
Tuesday - Push
Wednesday - Legs
Thursday - OFF
Friday - Upper
Saturday - Legs
Sunday - OFF
I did consider going to a bodypart a week split, but I do like hitting everything twice a week.
As much as I enjoyed Fortitude, I think it was time for a break and to try something different for a while. Going over to a more "standard" way of training will allow me to do things like mechanical drop sets and other fun stuff too.
The plan for most exercises is to do a couple of sets of 10-12 then a third set to failure. Where there's the option to do a mechanical drop set I will probably do one. This I did with leg extensions, I can't remember who's video it was (maybe Ben Pakulski?) but they suggested putting the set RIGHT back for extensions (something about engaging more of the quad, can't remember - but it makes them harder). I took the last set to failure like this, then moved the seat forward 2 clicks - to failure and repeated till the seat was about where I'd normally have it.
I wanted to do squats as my last big compound to get a good pre fatigue going. Certainly seemed to work as just two plates was HARD.
The Zercher squats were a bit of PITA as the rack I used I had to step right out of to get low enough, when your close to failure running back into the rack isn't much fun!
One thing I noticed this morning, was just how quickly I got through the workout. I had just about finished squats within an hour. Very unusual for me. Although saying that, the last few bits did take me forever as by this point I was a horrible sweaty mess.
So far I'm liking the changes, I feel like I well and truly kicked my own ass this morning and bodyweight is coming down gradually.
Leg Workout 14th September 2016
Leg Extensions 50kg x 10,10,25
Seated Leg Curl 60kg x 10,10,11
Leg Press 290kg x 10,10,12
Stiff Leg Deadlift 290kg x 10,10,9
Zercher Squat 80kg x 10,10,9
Squat 100kg x 10,10,8
Lunges 3 x failure
Russian Leg Curl 3 x failure
Hip Adduction 59kg x 10,10,9
Hip Abduction 52kg x 10,10,11
Seated Calf Raise 70kg x 10,10,10
Donkey Calf Raise 80kg x 10,10,10
This week has been all about changes. As of Sunday I am:
Back in a calorie deficit (eating around 2800 a day)
Deactivated all of my social media accounts to give me more time to focus on the important things
Changed from Fortitude Training to something with a bit more volume.
The plan with training looks like...
Monday - Pull
Tuesday - Push
Wednesday - Legs
Thursday - OFF
Friday - Upper
Saturday - Legs
Sunday - OFF
I did consider going to a bodypart a week split, but I do like hitting everything twice a week.
As much as I enjoyed Fortitude, I think it was time for a break and to try something different for a while. Going over to a more "standard" way of training will allow me to do things like mechanical drop sets and other fun stuff too.
The plan for most exercises is to do a couple of sets of 10-12 then a third set to failure. Where there's the option to do a mechanical drop set I will probably do one. This I did with leg extensions, I can't remember who's video it was (maybe Ben Pakulski?) but they suggested putting the set RIGHT back for extensions (something about engaging more of the quad, can't remember - but it makes them harder). I took the last set to failure like this, then moved the seat forward 2 clicks - to failure and repeated till the seat was about where I'd normally have it.
I wanted to do squats as my last big compound to get a good pre fatigue going. Certainly seemed to work as just two plates was HARD.
The Zercher squats were a bit of PITA as the rack I used I had to step right out of to get low enough, when your close to failure running back into the rack isn't much fun!
One thing I noticed this morning, was just how quickly I got through the workout. I had just about finished squats within an hour. Very unusual for me. Although saying that, the last few bits did take me forever as by this point I was a horrible sweaty mess.
So far I'm liking the changes, I feel like I well and truly kicked my own ass this morning and bodyweight is coming down gradually.
Leg Workout 14th September 2016
Leg Extensions 50kg x 10,10,25
Seated Leg Curl 60kg x 10,10,11
Leg Press 290kg x 10,10,12
Stiff Leg Deadlift 290kg x 10,10,9
Zercher Squat 80kg x 10,10,9
Squat 100kg x 10,10,8
Lunges 3 x failure
Russian Leg Curl 3 x failure
Hip Adduction 59kg x 10,10,9
Hip Abduction 52kg x 10,10,11
Seated Calf Raise 70kg x 10,10,10
Donkey Calf Raise 80kg x 10,10,10
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