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    Looks like a good plan.
    You could change rows to T-Bar rows, chest supported rows, one arm dumbell rows. But still all row variations.
    Snatch grip shrugs are good for upper back.

    You have pull-down in on chest day. Better off on back day as an pull up alternative.
    Do a tricep isolation on chest day for bench assistance.

    Comment


      Originally posted by Mellor View Post
      Looks like a good plan.
      You could change rows to T-Bar rows, chest supported rows, one arm dumbell rows. But still all row variations.
      Snatch grip shrugs are good for upper back.

      You have pull-down in on chest day. Better off on back day as an pull up alternative.
      Do a tricep isolation on chest day for bench assistance.

      Cheers. I did some Dumbell rows today. Think I will have to stick to them. Don't think my lower back will be able for deadlifts followed by Barbell rows.


      Just googled it and I got the name wrong. It's the tricep pushdown exercise that I was referring.

      Comment


        Deadlifts
        2x100x8
        1x100x6
        2x100x8


        Down at the first hurdle Third set was brutal and couldn't manage the 8. For the next two sets took a longer rest between sets and took 3-4 seconds between reps. Lower back took a beating.

        Dumbell Rows:
        1x20x8
        4x22.5x8

        Got tough towards the end. 25's next time and might lean towards 27's depending on the day.

        Pulldown
        1x60x8
        4x50x8

        Hyperextension
        5x12

        Didn't do it with any weights.

        Bicep Curl
        1x20x12
        1x25x12
        2x30x12

        30's were a struggle.

        Good session. Deadlifts gonna be interesting.

        Comment


          Originally posted by Teddie View Post
          Cheers. I did some Dumbell rows today. Think I will have to stick to them. Don't think my lower back will be able for deadlifts followed by Barbell rows.


          Just googled it and I got the name wrong. It's the tricep pushdown exercise that I was referring.
          Good stuff.
          DB row on a bench is good if your lower back is fried
          Tricep pushdown is my go to aswel.

          Comment


            Nearly as bad Lloyd at keeping this updated!

            Bench
            1x60x8
            1x60x8
            1x60x6
            1x60x6
            1x60x6

            This was fairly shit really. Didn't feel great that morning so not surprise I struggled but was hoping for better.

            Shoulder press
            1x35x8
            1x35x8
            1x35x8
            1x35x8
            1x35x6

            Another horrible grind.

            Shrugs
            1x50x8
            1x50x8
            1x50x8
            1x50x8
            1x50x15

            Been a while since I have done shrugs so was difficult to gauge where I was at.

            Lateral Raise
            1x5x12
            1x5x12
            1x5x12
            1x5x12

            Pushdown
            1x50x12
            1x50x12
            1x50x12
            1x50x12

            Comment


              Squats:
              1x80x6
              1x80x7
              1x80x7
              1x80x7
              1x80x8

              Disappointing but happy I stuck with the assigned weight rather than dropping it lower after the first set. Only regret is not doing 7 reps on the first set.

              RDL
              1x60x8
              1x60x8
              1x60x8
              1x60x8
              1x60x8

              Press
              1x35x8
              1x45x8
              1x45x8
              1x55x8
              1x65x12

              First time ever using press machine. I found 35's difficult enough but said I'd move up weights any, didn't really notice much difference between the weights!

              Glute Curl
              4x40x12

              Leg extension
              1x45x12

              Comment


                Deadlift
                1x105x6
                1x105x6
                1x105x6
                1x105x6
                1x105x6

                Happy with this.

                Rows
                1x27.5x6
                1x27.5x6
                1x27.5x6
                1x27.5x6
                1x27.5x6

                Pull ups
                1x3 + 3 negatives
                1x3 + 3 negatives
                1x1 + 5 negatives
                1x6 negatives

                Can't seem to make any progress on pull-ups, worse if anything. I get about 3/4's of the weight to the top and then just hit a hall. Don't seem to have the required strength to get level with my hands.

                Hyperextension
                1x5x12
                1x5x12
                1x5x8
                1x12

                5kgs was tough going.

                Bicep curl
                1x30x12
                1x30x12
                1x30x12
                1x30x8

                Still can't straighten my arms two days later, ouch.

                Comment


                  Bench
                  1x65x6
                  1x65x6
                  1x65x6
                  1x65x5
                  1x65x5

                  Disappointed not to finish. Didn't use the rack and no squatter so didn't want to risk a 6th on the 4th set. Never would have made a 6th on the last either way.

                  Press
                  1x40x6
                  1x40x6 2 push press
                  1x40x6 2 puh press
                  1x40x6 3 push press
                  1x40x6 4 push press

                  Shrugs
                  5x70x6

                  Lateral raise
                  4x6x12

                  Tricep pushdown
                  1x60x8
                  1x50x10
                  1x40x10

                  Had nothing left in the tank by this stage.

                  Comment


                    Squats
                    1x85x6
                    1x85x6
                    1x85x6
                    1x85x6
                    1x85x6

                    RDL
                    1x70x6
                    1x70x6
                    1x70x6
                    1x70x6
                    1x70x6

                    Leg Press
                    1x90x6
                    1x90x6
                    1x105x6
                    1x110x6
                    1x110x6

                    Leg extension
                    4x50x12

                    Curl
                    4x50x12

                    Comment


                      Deadlifts:
                      5x110x5

                      Surprisingly comfortable compared to the 6 rep sets of 105. Might have been the bottle of Lucozade before hand.

                      Pull-ups
                      2+2 negatives
                      2+2 negatives
                      2+2 negatives
                      2+2 negatives
                      2+2 negatives

                      Very sore in the elbow from these.

                      rows
                      5x32.5x5

                      Curls
                      did about 6 reps and then pack it in, elbow + forearms not in a good way.


                      Hyperextension
                      4x5x12

                      Comment


                        Today was very poor. Looking likely that I'll scrap this routine and come up with a new one in a few days. Time wise I spend ages in the gym and I'm starting to not enjoy a lot of the movements. Also think my bench is regressing.


                        Bench
                        1x67x5x3
                        1x67.5x3
                        1x60x5
                        1x60x5
                        1x60x3

                        Press
                        1x40x6
                        1x40x5
                        1x40x5

                        Dips
                        1x5
                        1x4
                        1x3

                        Then did an array of dips where I held at the bottom etc. Did some leg raises too and finished up.

                        Comment


                          A tentative plan for my next routine.

                          Day 1:
                          Deadlifts: 5x5, 5x4, 5x3, 5x2
                          Pull-ups: 5x2 + 2 negatives
                          Fingers hangs: 30 secs for 3 times
                          Hyperextension: 3x10
                          Leg raises 3x10
                          Ab machine 3x8
                          Plank 2 x 1minute
                          Cat Stretch 10
                          Stretches:
                          Solo hip flexor stretch
                          Wall Stretch
                          Hamstring band stretch

                          Day 2:
                          Squat: 5x5, 5x4, 5x3, 5x2
                          Box Squat: 2x8
                          Glute Curl: 5x10
                          Leg raises 3x8
                          Side bends 3x8
                          Bottom ups amrap in 1 minute
                          Plank 2x 1 minute
                          Pelvic curl amrap 1 minute
                          Stretches:
                          Solo hip flexor stretch
                          Wall Stretch
                          Hamstring band stretch

                          Day 3:
                          Shoulder press: 5x5, 5x4, 5x3, 5x2
                          Dips: 3x5
                          Dips: hold at bottom for 30 seconds
                          Dips: 5 slow negatives
                          Push-ups 3x8
                          Thigh stretch 2x 1 minute
                          Weighted suitcase crunch
                          Side bridge 2x 1 minute

                          Stretches:
                          Solo hip flexor stretch
                          Wall Stretch
                          Hamstring band stretch

                          Comment


                            Paused Squats
                            5x60x5

                            Decided to skip the regular squats.

                            Box Squats:
                            3x40x8

                            Glute curl
                            1x45x10
                            4x35x15

                            Leg raises
                            3x8

                            Side bends
                            3x16x10

                            Bottom-ups 1 minute
                            Plank 2x 1 minute
                            peliv curl 1 minute

                            Comment


                              And time for another new routine. Didn't really see the point in having two half programs and mashing them together. So for the new routine I'm going to do 5/3/1 and finish up with a Crossfit style WOD. This will allow me to continue with the main-lifts and also work on flexibility, abs and conditioning. Really like the structure of 5/3/1 - nothing to ridiculous in terms of volume for the bigs lifts which will suit me.

                              Jim Wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time. The Reason for 5/3/1 Just so we’re clear, either people want to do 5/3/1 or they don’t. I really want to help people, but if they won’t take my advice there’s nothing I can do. That’s fine by me. I don’t fight the battles. I just don’t fucking care. Look, arguing about strength training theory is stupid. And the reason I came up with 5/...


                              Day 1:
                              Shoulder press
                              Dips 5x10
                              Lateral raise 5x15

                              Day 2:
                              Deadlift
                              Good morning 5x15
                              Hyperextension 5x10


                              Day 3:
                              Bench
                              Dumbell bench press 5x15
                              Dips: 5x hold bottom position for 5seconds
                              Incline Bench 5x10

                              Day 4:
                              Squat
                              Glute curl 5x15
                              Split squat 5x10


                              I'll add in pull-ups somewhere, possibly do them every session and so other small forearms bits.

                              Comment


                                Shoulder press:
                                1x20x10
                                1x25x8
                                1x30x6

                                1x35x5
                                1x42.5x5
                                1x47.5x8

                                Dips
                                2x amrap

                                1x12
                                1x15

                                Dumbell press:
                                2x10x10

                                Pull-up hangs
                                1x 1 minute
                                1x 30seconds

                                3 rounds of:
                                thigh stretch x15
                                weighted suitcase crunch x10
                                Side bridges 45seconds
                                kneeling rear leg raise x15

                                Comment


                                  Squat:
                                  1x70x5
                                  1x82.5x5
                                  1x92.5x3

                                  Was meant to be 5. Not a good start at all. Absolutely no progression on squats.

                                  Glute curl
                                  2x50x15
                                  3x50x15

                                  Lunges
                                  5x10x10

                                  Leg raises
                                  1x amrap

                                  Finger hangs
                                  2x 30seconds

                                  3 rounds of:
                                  10 push-ups
                                  16 kgs Side bends x12
                                  Plank x 45 secs
                                  Bottom ups x15

                                  Comment


                                    Bench
                                    1x47.5x5
                                    1x55x5
                                    1x62.5x10

                                    Used a bit of wider grip and it felt a lot better.

                                    Incline
                                    1x35x10
                                    1x35x10
                                    1x35x10
                                    1x35x10
                                    1x35x10

                                    Pulldowns
                                    1x40x15
                                    1x40x15
                                    1x40x15
                                    1x40x15
                                    1x40x15

                                    WOD
                                    500m rowing 1 min rest x4 - all times withing 2:00 - 2:10 which is pretty solid for me.

                                    Comment


                                      A lot of updaitng here.

                                      Deadlifts:
                                      1x82.5x5
                                      1x95x5
                                      1x107x5x7

                                      RDL
                                      5x50x10

                                      Hyperextension
                                      4x15

                                      Shoulder Press
                                      3/3/3+
                                      1x40x3
                                      1x45x3
                                      1x50x5

                                      Dips:
                                      3x10
                                      1x8
                                      1x4

                                      Squats:
                                      3/3/3+

                                      1x75x3
                                      1x87.5x3
                                      1x95x3

                                      Press
                                      5x95x10

                                      Curl
                                      3x50x15
                                      2x40x15


                                      Bench:
                                      3/3/3+

                                      1x50x3
                                      1x57x3
                                      1x65x5


                                      Incline:
                                      5x37x5x10

                                      Pushdown:
                                      5x50x15

                                      Deadlift:
                                      3/3/3+

                                      1x88.5x3
                                      1x100x3
                                      1x115x5

                                      RDL
                                      5x60x10

                                      Hyperextension
                                      4x10

                                      Comment


                                        Press:
                                        1x42.5x5
                                        1x47.5x3
                                        1x52.5x4

                                        Dips
                                        3x10

                                        Push-ups
                                        2x10

                                        Pushdown:
                                        1x45x12
                                        1x40x15
                                        1x35x15
                                        1x30x15

                                        Squats:
                                        5/3/1

                                        1x82x5x5
                                        1x92.5x3
                                        1x100x2

                                        Leg extension
                                        5x50x10

                                        Curl
                                        2x60x15
                                        3x50x15

                                        Bench
                                        5/3/1

                                        1x55x5
                                        1x62.5x5
                                        1x68.5x5


                                        Dips
                                        5x8

                                        Incline
                                        5x30x10


                                        Deadlift:
                                        5/3/1

                                        1x95x5
                                        1x110x3
                                        1x120x3

                                        Just the warm-down week to left and then bump up the weights. Enjoying this routine I have to say.

                                        Comment


                                          Took the week off instead of doing a de-loading.

                                          New ranges based off the untested 1RM of

                                          Bench = 85
                                          Suat =115
                                          Press = 65
                                          Deadlift = 145

                                          Press:
                                          5/5/5+

                                          1x42.5x5
                                          1x48.5x5
                                          1x52.5x5

                                          Dips
                                          1x10
                                          1x10
                                          1x6
                                          1x5
                                          1x8

                                          Lateral raise
                                          1x5x15
                                          1x5x15
                                          1x5x10
                                          1x5x10
                                          1x5x12

                                          Comment


                                            A lot of shoulder problems at the moment which is annoying.

                                            Squat:
                                            1x75x5
                                            1x87.5x fail
                                            1x87.5x5
                                            1x97.5x5

                                            First ever failed squat, a proud moment. Didn't happen at a weight I'd have ever expected though. Think I ended up just going down to quickly and momentum pushed me forward and couldn't straight back up then. Good thing I put the support bars in place.

                                            Press
                                            5x95x10

                                            Glute curl
                                            1x60x15
                                            3x50x15
                                            1x50x12

                                            Comment


                                              Bench:
                                              1x55x5
                                              1x65x5
                                              1x72.5x3

                                              Disappointing.

                                              Incline
                                              1x35x10
                                              1x35x10
                                              1x35x10
                                              1x35x10
                                              1x35x10


                                              Pushdown
                                              5x65x10

                                              Comment


                                                Deadlifts:
                                                1x95x5
                                                1x110x5
                                                1x122.5x5

                                                Snatch Deadlift
                                                4x60x8
                                                1x60x7

                                                Pulldown
                                                1x40x15
                                                1x40x10
                                                3x30x15

                                                Comment


                                                  Press:
                                                  1x45x3
                                                  1x52.5x3
                                                  1x58.5x3

                                                  Anrold Press:
                                                  5x10x10

                                                  Lateral Raise
                                                  2x5x15
                                                  3x5x10

                                                  Comment


                                                    Squat:
                                                    1x80x3
                                                    1x92.5x3
                                                    1x105x3

                                                    Leg Press
                                                    5x105x10

                                                    Leg curl
                                                    5x42.5x15

                                                    Abs
                                                    3x45x12

                                                    Comment


                                                      Bench
                                                      1x60x3
                                                      1x68.5x3
                                                      1x75x3 = PR

                                                      Reps PR I'm pretty sure.

                                                      Incline:
                                                      2x37.5x10
                                                      2x37.5x8
                                                      1x37.5x7

                                                      Pushdown
                                                      3x70x15
                                                      1x60x13
                                                      1x50x15

                                                      Comment


                                                        2016 First quarter Goals:
                                                        Bench = 90kgs
                                                        Squat = 125kgs
                                                        Deadlift = 160kgs
                                                        Pull-ups = 10

                                                        Comment


                                                          Deadlift:
                                                          1x102.5x3
                                                          1x117x5.x3
                                                          1x130x3

                                                          Snatch Deadlift
                                                          5x60x9

                                                          Pulldowns
                                                          1x40x15
                                                          3x30x15
                                                          1x40x10

                                                          Comment


                                                            Shoulder press:
                                                            1x48.5x5
                                                            1x55x3
                                                            1x61x5xf
                                                            1x60xf

                                                            Disappointing but not surprising. Been out drinking the previous two nights so wasn't fairly wrecked this morning and only had time for a quick session.

                                                            Dumbell Press:
                                                            5x10x10

                                                            Comment


                                                              Squat:
                                                              1x87.5x5
                                                              1x97.5x3
                                                              1x110x1

                                                              I was very close to chickening out on this one and just doing 105. I put 100kgs on, unracked and it felt very heavy. At the last second when I was about to go with 105 I decided just to go for 110s.

                                                              Leg Press:
                                                              5x110x10

                                                              Leg extension
                                                              5x35x15

                                                              Coming to the end of the 2nd spin of 5/3/1. Been very enjoyable. I'm contemplating doing Smolov Jnr next for Squats. My shoulder is still causing me problems so I think giving it a rest might be a good thing and my squats are still terrible.

                                                              Comment


                                                                Bench
                                                                1x65x5
                                                                1x72x5x3
                                                                1x77x5x1 PR

                                                                About as shit as a PR as you can get really. It was meant to be 80kgs but didn't man up for it. No spotter which was a problem but I had the safety cage. Going to try next week for new PRs on everything so I'll be aiming for 82.5kgs bench.

                                                                DB bench press
                                                                5x12.5x10

                                                                Pushdown
                                                                2x70x15
                                                                1x70x12
                                                                1x60x15
                                                                1x50x15
                                                                1x40x15
                                                                2x30x15

                                                                Had a date tonight so that explains that^


                                                                2000 m row = 9m 47secs

                                                                Comment


                                                                  Deadlift
                                                                  1x110x5
                                                                  1x122.5x3
                                                                  1x140x1
                                                                  1x150x1 PR

                                                                  It was meant to be 1x137.5 but felt it was worth pushing it more since I might not be doing Deadlifts for a while and on testing day I do them last after Squats and Bench. Content with 150. It's just a bit under double body weight I think. Been a while since I weighed myself though.

                                                                  Snatch Deadlift
                                                                  4x60x10
                                                                  1x60x7

                                                                  Hyperextension
                                                                  3x10

                                                                  200m Row = 10m 00secs.

                                                                  Comment


                                                                    Had a nice few days off. Time to hit up Smolov Jr. This is going to be brutal. Not sure I'll be able to for the back-to-back day3/4. I'll see.

                                                                    Routine:
                                                                    Squat 1 6x80x6 6x82.5x6 6x85x6

                                                                    Squat 2 7x85x5 7x87.5x5 7x90x5

                                                                    Squat 3 8x92.5x4 8x95x4 8x97.5x4

                                                                    Squat 4 10x97.5x3 10x100x3 10x102.5x3


                                                                    I'll aim for 15 minutes stretching before hand. 2,00m row afterwards and 15 minutes stretching/ab work. Once I go tomorrow I'll have a better idea of structure/time it will take me all.

                                                                    Comment


                                                                      Squat:
                                                                      6x80x6

                                                                      Not actually as bad as I thought it would be.

                                                                      2,000m row 9m 33.6 secs. I'd be happy to break 9 minutes by the end of 3 weeks. Very difficult to tell how realistic/unrealistic that is though.

                                                                      Comment


                                                                        Squat:
                                                                        7x85x5

                                                                        Again wasn't too bad.

                                                                        2,000m row 9:28.6

                                                                        Comment


                                                                          Haven't been feeling great over the weekend so took a few days off. Not ideal really. The rest for my shoulder was nice though.

                                                                          8x92.5x4

                                                                          This was tough. Even mentally grinding out so many sets isn't pleasant. The first two sets were the worst. Knowing you have 7/6 sets still left never helps. No rowing today.

                                                                          Comment


                                                                            Squats:
                                                                            5x97.5x3

                                                                            Had to pack in after 5 sets. Elbow wasn't doing well. A dull throbbing pain from the first set that never went. I'll probably stick with Smolov but use a press machine and incorporate leg extension and hamgstring curls. Running out of exercises at this rate.

                                                                            Comment


                                                                              Leg Press:
                                                                              6x115x6

                                                                              Meh, it's really not the same.

                                                                              Squat:
                                                                              1x40x5
                                                                              1x50x5
                                                                              1x60x5
                                                                              1x70x2
                                                                              1x40x5

                                                                              Tried a wider hand placement and a loser grip.

                                                                              Bicep curls
                                                                              2xbar x10

                                                                              Hamstring curl
                                                                              2x45x8
                                                                              2x35x8
                                                                              2x45x8

                                                                              Row:
                                                                              2,000m = 9m 19secs


                                                                              Not going to waste my time with the Smolov press. I'll decide what to do in the next few days.

                                                                              Comment


                                                                                Saturday 27/02/16

                                                                                Deadlifts:
                                                                                1x95x8
                                                                                1x95x7
                                                                                1x95x6
                                                                                2x95x5

                                                                                It was meant to be 5x95x8. First set was excellent but struggled with form after that. Could have ploughed on but want to spend try and stick to solid form as much as possible.

                                                                                Today:
                                                                                Snatch Deadlift
                                                                                5x60x8

                                                                                Bicep curls
                                                                                3x10x12

                                                                                Glute curl:
                                                                                1x60x12
                                                                                1x60x10
                                                                                1x50x12
                                                                                1x50x10
                                                                                1x40x12
                                                                                1x30x12 lowering it with one leg
                                                                                1x20x12 lowering it with one leg

                                                                                Seated Rows:
                                                                                3x40x10

                                                                                Comment


                                                                                  Hamstrings in a heap. Bloody DOMS.

                                                                                  Rack pulls:
                                                                                  5x90x5

                                                                                  RDLs
                                                                                  3x60x8

                                                                                  Bicep curl
                                                                                  2x10x12
                                                                                  1x15x12

                                                                                  Glute curls
                                                                                  1x40x12
                                                                                  2x30x12
                                                                                  3x20x12 lowering it with one leg

                                                                                  2,000m row 9:40

                                                                                  Comment


                                                                                    Deadlifts:
                                                                                    10x95x3

                                                                                    Bicep curl
                                                                                    1x10x12
                                                                                    2x15x12

                                                                                    Glute curl
                                                                                    3x50x10

                                                                                    2x30x12 lower it with one leg

                                                                                    One leg glute curl:
                                                                                    1x20x1

                                                                                    Abs
                                                                                    1x55x8
                                                                                    2x45x10

                                                                                    Side bends
                                                                                    1x20x10
                                                                                    2x20x16

                                                                                    Decline crunches
                                                                                    1x8
                                                                                    1x5x8
                                                                                    1x10x8

                                                                                    Hyperextension
                                                                                    3x10x10

                                                                                    Comment


                                                                                      Tuesday 8th March 2016:


                                                                                      Sumo Deadlift:
                                                                                      6x60x3
                                                                                      5x70x3

                                                                                      First time doing them so will take it slow.

                                                                                      Good mornings:
                                                                                      1x20x8
                                                                                      1x30x5

                                                                                      2x40x8

                                                                                      Bicep curl
                                                                                      3x15x12

                                                                                      GLute curl:
                                                                                      3x60x8
                                                                                      1x40x10
                                                                                      1x30x12 lower it seperately with each leg
                                                                                      1x20x12 single leg

                                                                                      Seated Row:
                                                                                      1x50x6
                                                                                      1x60x6
                                                                                      1x70x6

                                                                                      2x40x10

                                                                                      abs machine:
                                                                                      1x55x6
                                                                                      2x60x6

                                                                                      Glute ham raise
                                                                                      2x8

                                                                                      Terrible at these.

                                                                                      Decline abs:
                                                                                      1x8
                                                                                      1x5x8
                                                                                      1x8

                                                                                      Hyperextension:
                                                                                      4x5x10

                                                                                      Pull-up hangs 30 secs x3

                                                                                      2,000m row 9:41
                                                                                      Last edited by Teddie; 10-03-16, 16:22.

                                                                                      Comment


                                                                                        Sumo Deadlift:
                                                                                        3x60x4
                                                                                        2x70x3
                                                                                        3x80x2
                                                                                        2x90x2
                                                                                        1x90x4

                                                                                        Dumbell stiff legged deadlift
                                                                                        3x15x8

                                                                                        DB shoulder press
                                                                                        3x10x10

                                                                                        A big struggle. Shoulders lost a lot of strength.

                                                                                        DB Rows:
                                                                                        2x20x8

                                                                                        Glute curl:
                                                                                        3x70x8

                                                                                        1x30x8 single leg

                                                                                        Abs machine
                                                                                        2x60x6

                                                                                        Glute Ham raise
                                                                                        2x8

                                                                                        Lateral raise
                                                                                        2x7.5x8

                                                                                        Decline abs
                                                                                        1x8

                                                                                        2,000m row 10:05 Just concentrated on maintaining a certain time over the full thing.

                                                                                        Comment


                                                                                          Haven't had major issues with the arm/shoulder work in the last few sessions so feel it's time to get back into the swing of things a bit. New 3 day routine, I'll give this a go for 4 weeks and then look at getting the squat going again if everything holds up.

                                                                                          Day 1:
                                                                                          Shoulder Press 3 sets and 6 reps at about 80%
                                                                                          1 arm side lateral raise 3 sets with 4-6 reps
                                                                                          Rear lateral raise 3x8
                                                                                          Face pulls 3x8
                                                                                          Ab machine 3x8
                                                                                          Glute ham raise 2x8
                                                                                          Hyperextension 2x10
                                                                                          Decline abs 3x8

                                                                                          Day 2:
                                                                                          Sumo Deadlift 3x6 65%
                                                                                          RDL 3x8
                                                                                          Dumbell row 3x6
                                                                                          Lat Pulldown 3x6
                                                                                          Ab machine 3x8
                                                                                          Glute ham raise 2x8
                                                                                          Hyperextension 2x10
                                                                                          Decline abs 3x8

                                                                                          Day 3:
                                                                                          Bench 3x6 at 80%
                                                                                          Incline Bench 3x6
                                                                                          Incline DB press 3x6
                                                                                          Dips/push-ups 3x5
                                                                                          Ab machine 3x8
                                                                                          Glute ham raise 2x8
                                                                                          Hyperextension 2x10
                                                                                          Decline abs 3x8


                                                                                          It says 80% but for the first week it will probably be a bit lower just to ease the shoulder back into it. I'm still learning the sumo so will go light enough with that for awhile. Want to really focus on core/stability as well.

                                                                                          Comment

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