warmup
1.53k
10min
2%
hip adducter 3x12 105lb lv5
hip abductor 3x12 105lb lv1
calf press 3x12 205lb no holes
leg press 3x12 205lb 4 holes
cool down
1.38k 10min 2%
This was my workout from my spreadsheet lol.
Printable View
warmup
1.53k
10min
2%
hip adducter 3x12 105lb lv5
hip abductor 3x12 105lb lv1
calf press 3x12 205lb no holes
leg press 3x12 205lb 4 holes
cool down
1.38k 10min 2%
This was my workout from my spreadsheet lol.
Upped weight for db rows
Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 40 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min
Made reps on pulldowns for the third week and made reps on deadlifts for the second week
Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 70kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 15kg x10 x5 @1min
Made reps on straight leg deads, incline curls and dips again this week. Will start to up weight next week as elbow is getting better
Upped weight for incline pressand reverse flyes
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 37.5kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 17.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Front lat raise 20kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on flyes again. Will up weight next week
Managed to get this up to 5.39 this morning, with 9min @6mph 1min @4.5mph splits moving up in gradiemt on the treadmill.Quote:
Originally Posted by TheGeek
The legs are working better lol.
Geek
Started wrist curls again
Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 40 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min
Reverse wrist curls 5kg x10 x10 @consecutive alternating
Wrist curls 10kg x10 x10 @consecutive alternating
Made reps on pulldowns again and on deadlifts for the third week
Upped weight for straight leg deads, dips and incline curls
Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 77.5kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 16kg x10 x5 @1min
Made reps on skull crushers
Upped weight for db flyes
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 37.5kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 22.5kg x10 x5 @1min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 17.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Front lat raise 20kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on shoulder presses
Upped weight for deads and pulldowns and returned to normal weight for wrist curls
Dead lift 190, 200, 210, 220kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 40 kg x10 x5 @1min
Close grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 77.5kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 16kg x10 x5 @1min
Made reps on skull crushers again this week
You own this thread! Well done with the workouts. ;)
40kg rubber band incline /decline flys.Quote:
Originally Posted by eddy79
notices that alternating free weights and rubber bands seems to keep progress going steady as opposed to just free weights , where after a few weeks, I need a week or two for the joints to recover.
I do seem to post most regularly. It's a good way to keep track though and I'm sure I would have forgotten plenty by now without it. It's good to see a few people back though. It was almost like a repeated echo of me and my routine.Quote:
Originally Posted by Firefighter2
Converted fully over to heavier lower rep for all exercises.
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 40kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Front lat raise 25kg x8 x4 @2min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on shoulder presses for 2nd week and shrugs for the first week
Today tradmill effort.
5.67k
35min
1m @ 4.6mph 1%
9m @ 6.4mph 1%
1m @ 4.6mph 1.5%
9m @ 6.4mph 1.5%
1m @ 4.6mph 2%
9m @ 6.4mph 2%
1m @ 6,5.5,5,4.5,4 2%
I am gradually upping my pace till i get to 6.8mph then I'll up the incline on the first sets, then Ill start pushing the runs out to minimose the slower rests.
Geek
Changed both lots of rows to heavier weight/lower reps,sets
Dead lift 190, 200, 210, 220kg x5 @2min.
Standing bent over barbell rows 90 kg x8 x4 @2min
Bench bent over db rows 45 kg x8 x4 @2min
Close grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Isn't raising weight and lowering reps in a setQuote:
Originally Posted by eddy79
Cheating yourself in the long run? If not increasing the reps prior to increasing the weight?
Great work keep up the gains.
It cycles. Heavy weight lower rep and keep increasing weight to reach goal. Drop weight slightly and up reps then keep upping weight again till reach target point. After that last time was lower weight at increased reps but add a set and lower interval time keeping overall volume the same and continuing with adding weight while trying to reach target again. Higher weight lower rep increases strength then upping reps gets me to the right place to change to using volume building more stamina and increasing overall weight considerably but that kind of volume can't be maintained so back to heavy and lower and start again but soon lifting more than on the last cycle.
Sounds good, thank you for clarifyingQuote:
Originally Posted by eddy79
Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 77.5kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 16kg x10 x5 @1min
Made reps on skull crushers for the third this week and dips for the first
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 40kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Front lat raise 25kg x8 x4 @2min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on incline and decline presses and shoulder presses for 3rd week and shrugs for the 2nd week
Dead lift 190, 200, 210, 220kg x5 @2min.
Standing bent over barbell rows 90 kg x8 x4 @2min
Bench bent over db rows 45 kg x8 x4 @2min
Wide grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on db rows and pulldowns
Hope this decreases your chances of herniaQuote:
Originally Posted by eddy79
https://youtu.be/EEFHHOCfHgw
Converted skull crushers, hammer curls and incline curls to new routine
Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 77.5kgs x 8 reps x 4 sets @2min
Skull crushers 42.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 17.5kg x10 x5 @1min
Made reps on dips for the 2nd week. Made reps on both upped curls so will up again next week
I like this guy and am subscribed to his channel. Haven't seen this one yet but will watch it. CheersQuote:
Originally Posted by whoever
Well done again, eddy! Keep it up for all of us. ;)
4.5 km walk with the little one. 36 degrees Celsius, so that's all we could take. Lots of water for the both of us.
Great job, keep it up. Any thought to incorporating a few good mornings to the routine?Quote:
Originally Posted by eddy79
With the hip issue I have the lower back in that area is already overdeveloped as those muscles were part of the compensation for the way things were working. Physio said once the hip issue was resolved it should slowly return to a normal level
Last night's workout
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 40kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward reverse flyes 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Front lat raise 25kg x8 x4 @2min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on incline and decline presses for 2nd week and shrugs for the 3rd week. Made reps on shoulder presses again. Need to up weight for shoulder presses and shrugs next week
Ahhh, dont tell him that 😎😎😎😃Quote:
Originally Posted by Firefighter2
You'll make his head swell. Eventhough he does own the thread
After making reps on upped weight changed up again. Also modified a bit as now the weight is up I want to get pullups in there but stuck at them still
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 47.5 kg x8 x4 @2min
Wide grip pull down 57.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pulldowns even though upped weight so will up again next week.
Quote:
Originally Posted by eddy79
Are you doing bench press on a bench or the floor?
Keep it up.
On the bench
Try the door, its safer on shouldersQuote:
Originally Posted by eddy79
Most likely safer but reduces range of motion significantly when using dumbbells. I have long arms so would basically only be doing partial reps.Quote:
Originally Posted by whoever
Upped weight for hammer and incline curls
Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 77.5kgs x 8 reps x 4 sets @2min
Skull crushers 42.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x5 @1min
Dumbell incline curl 18.5kg x10 x5 @1min
Made reps on dips for the 3rd week so will up weight next week. Made reps on incline curls so will up again next week
its the best I got for shoulder protection when doing dumbbell presses, unless there is a better way to protect my shoulder
Upped weight for shoulder presses and shrugs
Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 40kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Cable raises
Bent forward reverse flyes 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Front lat raise 25kg x8 x4 @2min
Barbell shrugs 2000kg x12 x4 @1min
Static barbell holds 210kg for 15 sec x 4
Made reps on incline and decline presses for 3rd week. Will up weight for presses next week. Made reps on rear raises for 1st week. Since it was weakest when I changed the order last will change again to prioritize weakest now.
Upped weight again for pulldowns
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 47.5 kg x8 x4 @2min
Wide grip pull down 60 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pulldowns even though upped weight so will up again next week.