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I know shockingl mostly I have had hand issues so I will have to see how it goes, I don't want to stress them so will test them out now, off to the gym.
Cheers will have a look at that later. Been reading here myself: https://www.reddit.com/r/veganfitness
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Originally posted by Tar.Aldarion View PostI know shockingl mostly I have had hand issues so I will have to see how it goes, I don't want to stress them so will test them out now, off to the gym.
Cheers will have a look at that later. Been reading here myself: https://www.reddit.com/r/veganfitness
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If not I'll steal the delicious karma.
Starting off slow as it's been a while and I have a cold (which affects you more than you think)
Dropped a lot of weight for the first session, will do another thursday.
shoulder press 4x15 14kg
lat pull down 4x15 level 9 45kg
bent over single arm row 4x15 x2 10kg
chest press 4x15 20kg
prone row 4x15 14kg
prone fly 4x15 8kg
walking lunges 4x15 x2
bicep curls 21s 4x15 14kg
Tricep extensions 4x15 7kg
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shoulder press 4x15 14kg -> 16kg
lat pull down 4x15 level 9 45kg -> level 10 50kg
bent over single arm row 4x15 x2 10kg -> 12kg
chest press 4x15 20kg -> 24kg
chest press 1x15 16kg
prone row 4x15 14kg -> 16kg
prone fly 4x15 8kg ->10kg -> 12kg
walking lunges 4x15 x2
bicep curls 21s 4x15 14kg -> 16kg
Tricep extensions 4x15 7kg -> 8kg
Raised weight on everything slightly, was fecking hard going today by the end though.
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shoulder press 4x15 16kg
lat pull down 4x15 level 10 50kg
bent over single arm row 4x15 x2 12kg
chest press 4x15 24kg
prone row 4x15 8kg
prone fly 4x15 6kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 8kg
Tricep extensions 4x15 8kg
LOT easier today, but I dont take time between sets at all really so arms do get pretty numb.
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shoulder press 1x15 20kg
shoulder press 5x15 16kg
lat pull down 4x15 level 10 50kg
bent over single arm row 4x15 x2 12kg
chest press 4x15 24kg -> 28kg
prone row 4x15 16kg
prone fly 4x15 12kg
walking lunges 4x15 x2
walking lunges 1x15 x2 16kg
bicep curls 21s 4x15 x2 8kg
Tricep extensions 4x15 8kg
Any advantage to OHP sitting or standing?
I tried sitting for the first time today and it was much easier, also no strain on my neck area wheras standing sometimes I get twinges.
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shoulder press 4x15 16kg -> 18kg
lat pull down 4x15 level 10 50kg -> level 11 55kg
bent over single arm row 3x15 x2 12kg
bent over single arm row 1x15 x2 14kg
chest press 4x15 24kg -> 28kg
prone row 4x15 16kg -> 18kg
prone fly 4x15 12kg -> 14kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 16kg -> 18kg
Tricep extensions 4x15 16kg -> 18kg
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Same weights again today, was kinda in a hurry so did it faster. Might do a class as cardio tomorrow.
shoulder press 4x15 20kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 12kg
chest press 4x15 32kg
prone row 4x15 20kg
prone fly 4x15 16kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 20kg
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Abs fairly damn sore today! They know I never use them, clever bastards. Just raised the weight of 3 lifts slightly, at least every time I do it's a PB
For the dumbbell bench presses I do, the main problem is actually getting the left hand into position with the weight, seems very hard then it's fine once I do.
shoulder press 4x15 20kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 12kg
chest press 4x15 32kg -> 36kg
prone row 4x15 20kg -> 24kg
prone fly 4x15 16kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 10kg ->12kg
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shoulder press 4x15 20kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 12kg
chest press 4x15 36kg
prone row 4x15 24kg
prone fly 4x15 16kg ->18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 12kg
I tried this to get bench press dumbbells into position but nearly killed myself so I'll keep working on it
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Originally posted by Tar.Aldarion View PostI tried this to get bench press dumbbells into position but nearly killed myself so I'll keep working on it
http://www.youtube.com/watch?v=622ku8i0M14
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I still failed at that once today!
Put up two weights today, fairly knackered after working all hours so it took a while.
shoulder press 4x15 20kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 12kg ->14kg
chest press 4x15 36kg
prone row 4x15 24kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 12kg -> 14kg
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Noticed I've been doing tricep extensions wrong I think? My elbows are quite far from my head which makes it easier and may be bringing the biceps into play? Noticed they were quite close to his head here, his arms are vertical, mine are more splayed outwards. Borther started weightlifting too, he benches 70kg already so I have a lot of catching up to do with my little lifts.
FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84Tw...
shoulder press 3x15 20kg
shoulder press 1x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
chest press 4x15 36kg -> 40kg
prone row 4x15 24kg -> 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg
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Originally posted by Tar.Aldarion View PostI realise I should probably learn form for bench too as I'm essentially making everything up and lifting things up and down. I see people arch their back, mine is flat and so on.
Pretty sure it's a straight up and down movement over the chest. either that or i'm doing it wrong also.
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Originally posted by shrapnel View Postthey're the ones with bad form (you also see them pushing off with their feet straining like crazy trying to engage every other muscles except the ones they're supposed to be using!).
Pretty sure it's a straight up and down movement over the chest. either that or i'm doing it wrong also.
Slight arch i.e don't overextend the arch. Get some force through the hips (thats the foot pushing you see). Try not to flare the oul elbows.This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Originally posted by Tar.Aldarion View PostI realise I should probably learn form for bench too as I'm essentially making everything up and lifting things up and down. I see people arch their back, mine is flat and so on.
It's worth being a form geek imo.
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Originally posted by Emmet View PostDefinitely. Avoid doing this wrong, I had a nice 5/6 month break from weights because I got a girlfriend and got re:fat. I'm back now because I got re:fat.
It's worth being a form geek imo.This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Originally posted by shrapnel View Postthey're the ones with bad form (you also see them pushing off with their feet straining like crazy trying to engage every other muscles except the ones they're supposed to be using!).
Pretty sure it's a straight up and down movement over the chest. either that or i'm doing it wrong also.
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Swimming is my cardio of choice. Find it quite relaxing even if I'm giving it as much as I can with sprint intervals. I kind of like that you can't hear other people's noise. It's quite a selfish activity really!
I also don't have a problem getting on the bike and doing a decent cycle, but my location makes that a heck of a lot easier than someone in a city centre. Running can fuck off. I did a half marathon 3 years ago. Don't think I've ran more than 8k since then. Running seems like an exercise only in ignoring your body telling you to stop.
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Tried barbell incline BP instead of DB bench today, imagine form was horrible as I have never used a barbell for anything, wrists should have been in line with arm I figured after and who knows what else. Seems easier than with DBs anyway!
Incline BB BP 2x15 30kg
Incline BB BP 1x15 35kg
Incline BB BP 1x15 40kg
Incline BB BP 1x15 -> 45kg Felt easier than 40kg of DBs.
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg
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Thanks, will check that out for tomorrow. Today's class was a circuit kind of thing. One warm up set and then 4 sets without stopping, for each you were holding a medicine ball, lying on one etc.
4x
30 squats
10 pushups
15 back extensions
20 ceiling touches
20 hip raises
20 russian twists
Then 20 pushups to finish off (push ups are not fun after weights yesterday). Some stretches for cool down.
Everything was fine but the last set of squats the back left knee started "popping" which cant be good. No idea why, said my form looked good. Maybe was going too fast.
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Compared this form video to mine today:
FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84Tw...
And noticed he was touching his chest. I was nowhere near that on mine so I changed it in the middle of my sets, to at least be an inch or two from my chest, not higher. Before I was like 6 inches away.
Old way I did:
Incline BB BP 2x15 40kg
Incline BB BP 1x15 45kg
New way I started off with bar and worked up a little:
Incline BB BP 1x15 -> 20kg
Incline BB BP 1x15 -> 25kg
Incline BB BP 2x15 -> 30kg
On to the rest:
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg
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It's a lot harder to go a few inches lower with the BB BP it seems! I like being able to do 15 reps of a weight. I can increase weights by a min of 5kg so not sure if I should go for something like 20+ reps of the current weight to move up to the next weight or 5x reps of the next weight and build that to 15. Tried the latter for practice today.
Incline BB BP 1x15 30kg
Incline BB BP 6x5 35kg
DB BP 1x15 40kg
On to the rest:
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 21s 4x15 x2 20kg
Tricep extensions 4x15 14kg
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Just increased one or two lifts today (bent over row and tricep extension) and will slowly increase reps with BP like suggested.
Incline BB BP 1x15 30kg
Incline BB BP 3x8 35kg
Incline BB BP 1x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 14kg -> 16kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 4x15 x2
bicep curls 3x21s 20kg
Tricep extensions 4x15 14kg -> 16kg
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This workout finishes 8? weeks of my lifting career (had a 2 month break half way though, oopsie).
What I started at (and found hard at the time!) haha
chest press 4x15 12kg
shoulder press 4x15 12kg
lat pull down 4x15 level 7 35kg
bent over single arm row 4x15 x2 8kg
prone row 4x15 8kg
prone fly 4x15 4kg
walking lunges 4x15 x2
bicep curls 3x21s 8kg
Tricep extensions 3x15 6kg
I am weak as BP is hard. Here is today!
Incline BB BP 8x5 35kg
Incline BB BP 2x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 18kg
walking lunges 3x15 x2
walking lunges 1x15 x2 18kg
bicep curls 4x21s 20kg
Tricep extensions 4x15 16kg
__________________Last edited by Tar.Aldarion; 27-11-15, 14:23.
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Today moved away from bicep 21s to just doing curls, the 21s seem silly, suit any purpose over doing a curl?
Raised prone flies a little bit.
Incline BB BP 3x5 35kg
Incline BB BP 8x5 40kg
shoulder press 4x15 24kg
lat pull down 4x15 level 12 60kg
bent over single arm row 4x15 x2 16kg
prone row 4x15 28kg
prone fly 4x15 18kg -> 20kg
walking lunges 4x15 x2
bicep curls 4x15 x2 20kg
Tricep extensions 4x15 16kg
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