Gym-pig wrote:Sounds good !!!

Look after that shoulder pal

I will, I'm doing much more RC work at home, so hopefully it'll ease as I'm only benching heavy once per week

Saturday 6 March 2010 - Chest & Legs

Chest

Incline DB Press

24 x 8, 32 x 6, 40 x 4, 50 x 5, 50 x 4, 50 x 5, 40 x 7, 40 x 7, 40 x 7

Cable Crossovers

12.5 x 10, 15 x 15, 15 x 15, 15 x 12

Legs

Leg Press

150 x 10, 200 x 10, 250 x 5, 300 x 10, 330 x 6

Leg Extension

80 x 15, 80 x 15, 80 x 18

Leg Curls

85 x 10, 85 x 9, 85 x 7


Comment

Did 3 sets with the 50's on chest press, I'm still getting the set up slightly wrong as my shoulders so effing crap, but at least I using a man's weight.

Legs are getting strong as well.

Good work with the 50s Simon.

Have you considered subbing leg press for squats? You'd be using less weight - less pressure on that leg?

Richard wrote:Good work with the 50s Simon.

Have you considered subbing leg press for squats? You'd be using less weight - less pressure on that leg?

It's a balance issue Richard, as my ankle was rebuilt I don't have any stablility in the lateral plane, so if I wobble, I'm fucked, so leg press feels safer, although I hope that I can soon squat as I saw some bloke with a great upper body doing weighted knee bend squats with 60kg and I really wanted to go over and embarrass the twat

OK I can see that would be a problem Simon. Did the physio give you anything to do to rebuild ankle stability or is it permanently fucked?

Richard wrote:OK I can see that would be a problem Simon. Did the physio give you anything to do to rebuild ankle stability or is it permanently fucked?

It's just fucked basically, that;s why I've got all the metal work in for life.

Sunday 28 February 2010 - Back & Arms

Back

Pullup machine

10kg x 7, 10kg x 7

Iso Rows

80 x 10, 160 x 6, 160 x 7, 160 x 6, 130 x 10 drop set 80 x 12


Reverse Grip Hammerstrength Pulldowns

120 x 10, 120 x 12, 120 x 12

Arms - Superset

A1 - DB Preacher Curls 18 x 12, 18 x 12, 18 x 12 (+2 reps)
A2 - EZ Curls 27.5 x 12, 27.5 x 12, 27.5 x 12 (+2 reps)
A3 - Triceps Rope Pulldown 27.5 x 12, 27.5 x 12, 27.5 x 12
A4 - Triceps Overhead rope cable extensions 35 x 10, 35 x 10, 35 x 8 dropset 25 x 5

Comment

Considering my daughter woke me at 5 as it's her birthday, I think I did well

Looks like the strength gains are starting to come good. Will be interesting to see how this translates into the conditioning sessions.

Alex wrote:Looks like the strength gains are starting to come good. Will be interesting to see how this translates into the conditioning sessions.

I think we should increase weights to 80-kgs and see

Maybe. Think it would be more worth while increasing reps to the 12-15 range first.

Alex wrote:Maybe. Think it would be more worth while increasing reps to the 12-15 range first.

Fair point as it's conditioning

Wednesday 10th February - Conditioning Session

Movements

A1 - Viking Squat > OH Press (Rest 30): 12x20kg, 12x20kg, 12x20kg, 12x20kg
A2 - Flat Bench Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A3 - Isolever Lat Pull Down (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A4 - Isolever Shoulder Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A5 - EZ Bar Curl (Rest 30): 12x30kg, 12x30kg, 12x30kg, 12x30kg
A6 - Standing EZ Bar French Press (Rest 30): 12x30kg, 12x30kg, 12x30kg, 12x30kg

B1 - Double Burpee > 5 Metre Sprint & Back Pedal (Rest 60): 5, 4, 4,

Comment

Very pleased with this. Kept up with Alex on reps.

Also below me training on the pulldown:

Looking mega hench Sir. Mr T looks tiny beside you these days

Saturday 13 March 2010 - Chest & Legs

Chest

Incline DB Press

22 x 12, 30 x 6, 40 x 4, 50 x 5, 50 x 3 (Stopped as right shoulder was too painful) , 40 x 9, 40 x 8, 40 x 7

Flat DB Flys

24 x8, 24 x 10 (Kept weight low due to shoulder)

Ishemtic Chest Press (Weight Per Side)

50 x 8, 50 x 10, 50 x 6

Legs

Leg Press

150 x 8 , 200 x 8 , 250 x 6, 300 x 6, 330 x 6 dropset 150 x 8

Leg Extension

80 x 15, 80 x 15, 80 x 15, 80 x 9 (additional set)

Leg Curls

85 x 8, 85 x 8, 85 x 10

Comment

Sometimes I could cry. My effing shoulders are so pisspoor at the moment due to damp that just training takes a real effort as I'm in pain when I get to halfway decent weights.

I'd try and go with slower tempo's and keep the weight a bit lower with your shoulder issues looking to keep reps up in the 10-12 range.

Alex wrote:I'd try and go with slower tempo's and keep the weight a bit lower with your shoulder issues looking to keep reps up in the 10-12 range.

i think you're right, we it's summer, I'll be nmuch stronger

As you're looking to lean up I'd go with higher reps and shorter rest times...

Alex wrote:As you're looking to lean up I'd go with higher reps and shorter rest times...

I'm going back to the Levrone Superset during the cold and damp weather and heavy weights during the dryer and warmer weather

Makes sense as it's not like you're short of mass so look to drop some body fat instead if joints are hindering.

simon m wrote:Sometimes I could cry. My effing shoulders are so pisspoor at the moment due to damp that just training takes a real effort as I'm in pain when I get to halfway decent weights.

That is frustrating Simon. Like you say, change things up at the moment & the bigger weights will come in time.

Sunday 14 Match 2010 - Back & Arms

Back - All Sets Minimal Rest

Reverse Isolever Pulldowns

90 x 8, 90 x 8, 90 x 6

Iso Rows

160 x6, 160 x 6, 160 x 6, 130 x 10, 130 x 8 dropset 80 x 10

Reverse Grip Hammer Pulldowns

110 x 10, 110 x 12, 110 x 12

Arms

SuperSet

A1 DB Preacher Curls 20 x 8, 20 x 8, 20 x 6
A2 EZ Bar Curls 27.5 x 12, 27.5 x 12. 27.5 x 12

B1 Triceps Cable Press Down 40 x 15, 40 x12, 40 x 10
B2 Triceps rope Extension 27.5 x 12, 27.5 x 10, 25 x 6
B3 Overhead Triceps Rope Extension 32.5 x 10, 32.5 x 6, 25 x 6

DB Hammer Curls Rest/Pause Sets

28 x 8/4/3
28 x 4/2

Cardio 10 minutes x-trainer

Comment

Due to shoulder problems I've dropped the assisted pullups. Even assisted ones hurt my shoulders, so I think I just have to drop the exercise altogether.

I kept rest times very short throughout to get a good sweat on and I enjoyed the back work immensely and the triceps superset was just a mental killer as I perhaps rest 30 seconds between sets. I then did a bit of hammer curls, for fun!

Tuesday 16 Match 2010 - Shoulders & Biceps

Shoulders

Iso Press 50 x 15, 100 x 10, 100 x 10, 100 x 10 drop set 50 x 12

DB Side Laterals 14 x 8, 14 x 8, 14 x 8

Biceps

14 x 8, 22 x 8, 28 x 7/3/3

Comment

Keeping shoulders light due to injury. Added in some biceps just for the laugh!

Wednesday 17 Match 2010 - Full Body Conditioning Workout

Leg Press - 1 Minute Rest Between Sets

150 x 15, 150 x 15, 150 x 15

Iso Chest Press - 30 seconds rest

70 x 15, 70 x 15, 70 x 15

Seat Cable Row - 30 Seconds Rest

50 x 15, 50 x 15, 50 x 15

Iso Shoulder Press - 30 seconds rest

70 x 15, 70 x 15, 70 x 15

Hammer Curls - 30 seconds rest

20 x 15, 20 x 15, 20 x 9

Overhead Triceps Rope Extension

25 x 15, 25 x 15, 25 x 15

Comment

Alex and I couldn't meet up today due to me having to work away, so I decided to do a full body workout, but a conditioning one.

Very enjoyable.

Saturday 20 March 2010 - Chest

I've spent most of the late morning and afternoon with my son at A&E as he split his head open, so I needed to get down the gym...

Incline DB Press

30 x 6, 40 x 6, 50 x 6, 40 x 8, 40 x 8, 40 x 8, 40 x 8, 40 x 8 (Next week I'll go with 42's)

Flys

20 x 8, 30 x 8, 30 x 8

Iso Chest Press

100 x 10, 130 x 6 drop 100 x 6 drop 80 x 8 drop 50 x 12

Comment

I needed that.

Why not look to hit reps of 10-12 first before moving up to 42's? Increased potential for building muscle, increased calorie burn and decrease stress on your Shoulders - win, win, win.