ExRx.net

shoulder feels loads better ever since I started doing loads of upward rotation work with a band.

It's basically a prone trap raise done with a resistance band. Really takes the heat off my overworked rhomboids

Ok gotta try that with dumbbells or small plates as i dont have resistance bands. Should order some from ebay, local shops ask ridiculous prices for those things.

I have a red cliniband. Had it for years and I can do pretty much anything I want with it. If I need it heavier I just fold it over.

wheels

hamstring curls

45k x 15
55k x 12
65k x 12

hamstrings were burnin' after this

Front Squats

40k x 15
50k x 15
60k x 15

wow I really struggled with the 15 at 60k. It totally ruined me after as well; I was actually a little sick in my mouth! I've found out how to stop my knees hurting: mega wide stance and force my knees out so hard it feels like I'm doing the splits! It'll take a bit of getting used to but it definitely feels better on my knees so I think that's how I'm squatting from now on.

Leg Press

35k x 10
40k x 10
35k x 10

no energy for this after the squats, total waste of time. Should've done extensions instead.

RDLs

60k x 20
70k x 20

hamstring finisher. Haven't done this in ages so I've got to get back into the swing of it.

Pallofs

12.5k x 20
15k x 20
17.5k x 20

PR. Hard, but satisfying.

Done. Happy enough with today's workout. The 15 reps at 60k on front squats was probably the hardest thing I've ever done in the gym. I am going to be sore tomorrow...

upper body, kind of a deload...

machine press

did like a zillion sets, 3 sets of 12, 3 sets of 10, 3 sets of 8, 2 sets of 6 and 2 sets of 3. Maxed out the stack. Yeah! Was only supposed to be doing this to get some pump into the chest and take some of the strain off my joints but I got a bit carried away...

Rear Delt Fly

10k x 30
12k x 30
10k x 30

burns!

Lat Blast/Delt Triad

15k x 12/5k x 15
17.5k x 12/8k x 12
21k x 12/5k x 15

been a while since I did either of these...

done. Was supposed to be a deload to give my shoulders and elbows a chance to recover but getting carried away on the chest press kind of ruined that...

Legz

Front Squats

40k x 12
60k x 10
80k x 8
90k x 6

no pre-exhausting on the hamstrings today as the gym was very busy. 90k for 6 is a PR. 100k is close, very close. Think I will just do high reps on Thursday.

Leg Extensions

40k x 20
45k x 20
50k x 20

the 50 for 20 is technically a PR but it's difficult to get too excited about this exercise. Really just trying to bring up the teardrop as it's non-existent.

RDLs

60k x 20
80k x 20

not much to report here

Single Leg Press

30k x 25
40k x 25
50k x 25
60k x 25

really just trying to feel the burn here.

Planks on swiss ball with feet on bosu ball

40s
35s
30s

the missus was ripping me for being $h1t at planks so I challenged her to a plank-off which she won, easily. How embarrassing.

And we're done. Not a bad workout, happy enough on my front squat performance. I reckon in a week or two I'll be able to attempt the 100k.

uppa

Dumbell Press/Row

26k x 10/20k x 10
32k x 10/26k x 10
36k x 10/30k x 10
40k x 15/32k x 10

pushed the boat out a bit on the last set of presses. Think I might be ready to try the big, bad 44s. That'll be my bodyweight so it's quite exciting really. Heavier on the rows too next time.

Incline Cable Press/RDF

24k x 20/10k x 30
28k x 20/12k x 30
32k x 20/10k x 30

switched to the cable thing instead of dumbell flyes. Feels a bit easier on my joints. Time to increase the weight on the RDFs methinks.

Weird Pulldown/Laterals

44k x 12/10k x 15
48k x 12/12k x 12
52k x 12/10k x 15

listing the total weight for the pulldowns from now on. Heavier on the pulldowns next time, more reps on the laterals.

Pushdowns/Hammers

2.5k x 20/10k x 12
5k x 15/12k x 10
7.5k x 12/10k x 12

same as ever. Stupid arms never get any stronger.

Done. Didn't do my PJRs/Curls as my elbows are still a little creaky. Will see how they feel on Friday. Pretty happy with today's workout, just wish my gym had 42k dumbells so I wouldn't have to jump straight to the 44s. Still, I reckon if I can get 15 with the 40s I should be good for 8 with the 44s. Time will tell...

trained upper yesterday, can't be arsed to log it but highlights included 7 reps with the 44k dumbells on my presses. That's my bodyweight pressed for reps.

upper (changing about the order I train bodyparts this week so legs are fresh to train with KPj on Sat)

dumbell press/row

26k x 12/24k x 10
32k x 8/26k x 10
36k x 8/28k x 10
40k x 8/30k x 10
44k x 7/32k x 10

have made good progress with the dumbell pressing of late, but I reckon I'll be stuck at 7 on the 44s for a while. It's REALLY hard. Same weight, sets of 12 next time for the rows.

incline cable press/RDF

32k x 20/12k x 20
36k x 20/14k x 20
40k x 20/12k x 20

I really like the cable press, gets the chest burning like hell. Will try for sets of 25 on the RDF next time. Probably won't get it though...

Weird Pulldown/Laterals

44k x 15/10k x 15
52k x 15/12k x 12
44k x 15/10k x 15

I've found a picture of the weird pulldown thing for those of you who are interested



note how wide apart the handles are. I really like it, and feel it more in my lats than any other exercise I've done.

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 8
7.5k x 12/10k x 10

arms never get stronger. I'm hoping it's because everything else is getting stronger so they are getting worked harder on my compound lifts...

PJRs/Curls

20k x 12/20k x 8
25k x 12/25k x 8
20k x 12/20k x 8

EZ curls hurt my wrists a bit. Hmmm. That's a bit of a pain in the arse really.

And we're done. Happy enough with today's workout, have made good progress on pretty much everything except arms, which are the bit I'm trying to bring up the most just now! Still, they're definitely growing so it's ok I guess.

trained legs, not even worth logging

pre-exhausted my hams

worked up the 80k for 8 on front squats

done. WAs annoyed at how weak I was so I went home.

upper

dumbell press/row

26k x 15/22k x 15
30k x 15/26k x 15
34k x 15/30k x 15

tried out the 3 second negative, 2 second pause in the contracted position. Very hard! Just three sets because I was pushed for time today.

Incline Cable Press/RDF

32k x 20/12k x 20
36k x 20/14k x 20
40k x 20/12k x 20

was going to try for sets of 25 on the RDF but just didn't have it in me. Bit heavier on the cable press next time.

Lat Blast/Laterals

17.5k x 12/10k x 12 then 8k x 5 then 5k x 6
21k x 10/same
24k x 8/same

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 10
7.5k x 12/10k x 12

done. Not a bad workout today, considering I was rushing.

trained with the man, the myth, KPj yesterday. Worked up to 110k front squat which is a personal best.

oopa

Dumbell Press/Row

24k x 12/same
28k x 12/same
32k x 12/same
36k x 12/same

still trying the whole 3 second negative, pause in the contracted position style. It's harder, but you definitely feel the muscle better. Happy about my performance on the rows; was careful not to jerk the weights and lift smoothly

Cable Press/RDF

36k x 20/12k x 20
40k x 20/14k x 20
44k x 20/12k x 20

hard as hell hitting the 20 reps on the press. Don't see the RDFs improving any time soon...

Weird Pulldown/Laterals

44k x 10/10k x 15
48k x 10/12k x 12
52k x 10/10k x 15
56k x 10/5k x 20

found the 52k for 10 surprisingly easy so added an extra set of pulldowns, which in turn meant I needed to do an extra set of laterals...

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 10
7.5k x 12/10k x 10

PJRs/Concentration Curl

20k x 12/10k x 10
25k x 12/12k x 10
20k x 12/14k x 10

was surprisingly strong on the concentration curls. Can't really explain it. Bit heavier on the PJRs next time, more reps on the curls.

done. Happy with today's workout.

didn't log my last couple of workouts. I'll just post highlights

legs on Thursday - worked up to 80k for 5 on box front squats with a 2 second pause

upper yesterday - 38k dumbells for 10 good, slow, controlled reps on press and rows

and just the same sort of assistance work as normal. Slowing down the reps and really controlling them on the pressing feels really good. Good for my joints, good for my chest. I'm sold.

haven't logged the last few workouts, but I'll log today

dumbell press/row (same weights/reps for each)

24k x 8
28k x 8
32k x 8
36k x 8
40k x 8

good quality reps on these

Cable Press/RDF

40k x 15/12k x 25
44k x 15/14k x 25
48k x 15/12k x 25

PRs all round

Weird Pulldown/Laterals

52k x 10/10k x 15
56k x 10/12k x 12
60k x 10/10k x 15

happy about the pulldown, the laterals don't get any easier what with being knackered after the RDFs

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 10
7.5k x 12/10k x 10

arms just don't get stronger

PJRs

20k x 12
25k x 12
20k x 12

didn't do any curls here as I was against the clock a bit. Will go a bit heavier on these next time.

done. Happy about today's workout, was pretty strong on most things.