Rad To The Bone

dirtyvest said:
Just add any one of or combination of reps, sets and weight over the weeks. Doesn't have to be a rep on every set. As as you get closer to failure in the progressive weeks the fatigue can make it tough to get more in. But I always make it my goal to do more than the last session and by increasing the closeness to failure each week should mean there is always the scope to do at least 1 more rep per exercise. If week 1 has 3 reps in reserve well if nothing else I should be doing more reps by week 4 when I have 0 reps left in the tank on each set
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Sound info there cheers dude.I am aiming to go up in stages first off add a bit more weight in there and from there add in extra reps then back to weight increases and so on....... anyway that's the plan it might no go that way LOL
 
spearman said:
This journal is starting to reek of homosexuality now......


Only joking bud. You gotta do what’s right for you. Quitting the booze is no joke, but it’s good you recognise it’s creeping back up.

lighter weight & more reps should keep you niggle free. I just find it really boring.
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LMAO

I had to quit it I was doing a bottle and a bit more of port every night I just can't get a handle on only having a few so it's best I ditch it.Anyway I have a shit load of dope in so that will kill the withdrawals.

I needed to change things around as I was starting to get a lot of niggles building up and it wouldn't have been long before something else went tbh.
 
Good on ditching the booze.

I did the same thing 8 years ago and haven't touched a drop since

I was drinking 4 bottles of red wine in a night then starting on vodka.
 
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I would look to have an A and B session for each muscles group, run thru the As for each then the Bs for each, then repeat with added progression. Keep main compounds relatively simple, the occassional superset for metabolite work or time saving but essentially compounds are best kept simple. If you want some variety make the B session heavier than the A if you want just don't drop it to singles and doubles. Isolation work and muscles like biceps, triceps, caves and delts you can play around with things if you find things boring: Myoreps, drop sets, rest pause.

Small weight increases when needed. Small rep gains are all you need. Marathon not a sprit mentality.
 
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mick_the_brick said:
Good on ditching the booze.

I did the same thing 8 years ago and haven't touched a drop since

I was drinking 4 bottles of red wine in a night then starting on vodka.
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Christ Mick I thought my drinking was excessive good job you packed that in.

It was time to ditch it as yet again it was getting out of hand,I build a tolerance pretty quickly with booze the dope on the other hand I only use a small amount and it never changes so I am just sticking with that.
 
dirtyvest said:
I would look to have an A and B session for each muscles group, run thru the As for each then the Bs for each, then repeat with added progression. Keep main compounds relatively simple, the occassional superset for metabolite work or time saving but essentially compounds are best kept simple. If you want some variety make the B session heavier than the A if you want just don't drop it to singles and doubles. Isolation work and muscles like biceps, triceps, caves and delts you can play around with things if you find things boring: Myoreps, drop sets, rest pause.

Small weight increases when needed. Small rep gains are all you need. Marathon not a sprit mentality.
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Certainly a lot there to ponder cheers,do like the idea of A and B sessions plus super or dropset I am going to plan out some workouts and will Chuck them up and see what you reckon to them.
That'll give me something to do tomorrow as I have got myself a couple of days off lol.
 
Week 1 second session

Shoulders/back/biceps

Seated press 40x12,42x12,44x12
Cable straight outs 18x14,24x14,24x14
Cable sa flys 12x16,12x16,12x16

WG pulldowns 40x12,42x12,44x12
CG pulldowns 35x14,36x14,37x14
Straight arm pushdowns 15x16,15x16,15x16

Ez cable curls 24x12,30x12,30x12
Sa curls 18x14,18x14,18x14

A full day working in the sun and not much to eat made for a hard session today but got through the lot.Its certainly a lot harder than my last routine and plenty room for improvements.Also despite the volume it's a lot quicker than my old routine which because the weather is starting to get hotter is a good thing the faster you can get things done in a red hot shed the better.

Got myself a couple of days off so doing fcuk all apart from planning out my new routine
 
I'm deloading now and not gyming for a couple of days so can peruse your plans at my leisure
 
mick_the_brick said:
Enjoy your couple days chilling mara

Well deserved
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I will do cheers Mick although today I still ended up at the builders merchant picking up deck boards and posts but there's always tomorrow LOL.

Didn't get my new routine sorted today but will work on it tonight.

I had 30 mins on the spin bike but forgot the totals but at least the new knee brace worked perfectly which is a huge plus.

Added the mast back in today just running 100mgs a week on top of my trt (also 100mgs a week).
 
mick_the_brick said:
Cool on trt its surprising how individual it all is really.

Mast is a great additional for trt
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Yeah it's finding what works basically trial and error I go more on how I actually feel rather than chasing numbers and so far it's done great.I do like a bit mast in there and it's such a low dose you can run it for ages lol.
 
dirtyvest said:
Do you notice the difference when you add it in?
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I do dude when I just run test I start to get a bit lethargic and my mood feels off when I add mast in I just feel much better overall, don't know why it works like that it just does lol.

Week 1 third session

Leg ext 25x12,26x12,27x12,28x12
Leg curls 10x12,11x12,12x12,14x12

Bench press 100x12,110x12,120x12
Incline 84x14,86x14,88x14
Cable flys 18x12,18x12,18x12

Cgbp 60x12,62x12,64x12
Tri ext 24x12,30x14,30x14

Planks supersetted with hanging leg raises 3 sets till it hurt lol.

Stepped things up a bit on chest and triceps still keeping leg work a bit lighter but should be able to get more weight in there next week.

Put some ab work in there as my back is feeling good and a good finisher.

Definitely worked hard today,still working on my new routine and diet but it's coming together.
 
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