Rab wrote:

Gym-pig wrote:Its all effort and intensity ,the weigh is irrelevant

The weight is irrelevant my arse. Tell him hes old and past it

Its a quote from Jay Cutler - dont get ideas above your station stick insect *:twisted:







* despite evidence to the contrary I am warming to Rab after seeing his pink underwear . Its all part of my diversity training

Saturday 3 July 2010 - Chest & Triceps

Chest

Flat DB Press: 22 x 12, 32 x 10, 40 x 8, 50 x 5, 50 x 4

Incline DB Press: 40 x 8 x 3 sets

FST Cable Crossovers: 15kg x 7 sets of 10 reps

Triceps

Superset:

A1 Pressdowns: 56x10,58x10,60x10
A2 Overhead Triceps Rope Extensions: 27.5x10,22.5x10,20x10
A3 Triceps Rope: 25x10,20x10,15x10

Comment

Pretty pleased as I felt awful going in and was sweating out alcohol like you wouldn't believe!

Gym-pig wrote:

Rab wrote:

Gym-pig wrote:Its all effort and intensity ,the weigh is irrelevant

The weight is irrelevant my arse. Tell him hes old and past it

Its a quote from Jay Cutler - dont get ideas above your station stick insect *:twisted:







* despite evidence to the contrary I am warming to Rab after seeing his pink underwear . Its all part of my diversity training

Dick

Come back and talk when you lose another 30lb + of flab old boy

Sunday 4 July 2010 - Back & Biceps

Back

Iso Row: 100x8,170x6,170x6,170x6,150x8,100x8

Reverse Iso Pulldowns: 80x8x2

Rack Deadlifts: 70x8,120x4,170x3 (stopped as slight back twinge)

Hammerstrength Pulldowns: 80x10x3

Biceps

DB Curls 16x10x10

Comment

10 sets of 10 on curls, just for a giggle!

you were up early!

had my first lay in today on a Sunday since August last year!

Fuck me did it feel good!

may head to the gym after the sun goes down - hot bloody day.

kp1512 wrote:you were up early!

had my first lay in today on a Sunday since August last year!

Fuck me did it feel good!

may head to the gym after the sun goes down - hot bloody day.

I just can't do it, I try to get a rest, but it never happens. I'm taking down some small trees later and my backs already got doms, God knows how I'll do it!

Wednesday 7 July 2010 - Legs

Leg Extensions: 50x10x3sets

Squats: barx20,40x10,60x8,80x8,100x6,80x8

Leg Extensions: 70x10,80x10,80x10

Leg Curls: 60x10,70x10,70x10

Stiff Leg Deads: 60x10,80x8,90x8

Comment

Squats still difficult as due to ankle I cannot place my left foot completely flat on the floor, so I'm having balance issues, but at least I'm trying

Saturday 10 July 2010 - Chest & Triceps

Chest

Incline DB Press: 22x12, 28x10, 40x8, 50x6,50x 5, 50x 5

Incline Flyes: 24x8, 30x 8, 34 x 7

High Incline Smith Press (3rd notch of bench) 40x12,60x10, 80x8

FST 7 Cable Crossovers:

17.5kgx7sets of 10 reps

Triceps

Supersets

A1. Elbows Flare Press Down: 60kgs x 12,12,12
A2. Overhead Triceps Rope Extensions 22.5kgs x 12,12,11
A3. Triceps Rope 17.5kgs x 12,12,11

Comments

32c and air con on blink in gym!

Did alright

Sunday 11 July 2010 - Legs & Biceps

Legs

Leg Extensions: 50x12x2sets

Squats: barx20,40x10,60x8,80x6,100x6,80x8

Leg Extensions: 80x12,80x12,80x12

Leg Press: 150x23

Leg Curls: 70x10,70x10,70x10

Stiff Leg Deads: 60x10,80x8,100x10

Biceps

DB Biceps Curls 18kgs x 8sets of 10 reps

Comment

Decided that I really need to work hard on my legs, hence 2 sessions this week as I think that this will help with fat burning and increase muscle mass sytemically.

The DB Curls were also fun.

Good to see you doing some squats & deads Simon. How's training going?

Richard wrote:Good to see you doing some squats & deads Simon. How's training going?

I've found a good balance to my training and including rack deads, stiff legged, squats etc., plus heavy rows and db benching is really working well.

I'm also doing 20 minutes fasted cardio on the bike before leaving for work, so fat loss is occuring and I'm trying to improve my diet as I might just get on stage at the Brots and blow Rab and the rest away

Wednesday 14 July 2010 - Back and Biceps

Reverse seated Iso Pulldowns: 70x10x3
Iso Rows: 80x8, 160x8,160x8, 120x8
Yates Rows: 70x10, 100x8, 100x6
Cable Rows: 60x10x3

Hammer Curls 32 x 6 x 3

Comment

Good fun, some heavy weights, minimal rest.

Saturday 17 July 2010 - Chest & Triceps

Chest

Incline DB Press: 22x12, 30x10, 40x6, 50x6,50x6, 50x6

Incline Flyes: 26x8, 30x8, 36x6

Iso Press: 100 x8x2

High Incline Smith Press (3rd notch of bench) 50x8,60x8,80x8

FST 7 Cable Crossovers:

17.5kgx6sets of 10 reps

Triceps

Supersets

A1. Elbows Flare Press Down: 60kgs x 15, 64kgsx15, 50kgsx15
A2. Overhead Triceps Rope Extensions 22.5kgs x 10,10,9

Triceps Rope: 17.5x10x3

Comments

Really happy with today's workout. Really hit the weights hard and awesome pump in chest and triceps

Sunday 18 July 2010 - Legs & Biceps

Legs

Leg Extensions: 50x12x2

Squats: 60 x 10, 80 x 8, 80 x 6 - ankle hurts, so took it easy

Superset:

A1: Leg Extensions: 50x12x4
A2: Leg Press: 150x10x4
A3: Walking Lunges: 14x4

Leg Curls: 70x15x3
Stiff Legged Deadlifts: 60x10, 100x10,100x6

Biceps

FST7 Curls 18kgx10repsx7sets

Comment

Ankle is not so good at the moment so kept weight light and did a good superset for quads a real killer which I'm going to keep in

Does the ankle hurt on leg press at a weight you can work with? If so then sack the squats imo. You dont need to squat to improve your legs!

Rab wrote:Does the ancle hurt on leg press at a weight you can work with? If so then sack the squats imo. You dont need to squat to improve your legs!

I was just thinking that !

Why bother with something that hurts ??

Even do the squats last a la Dorian Yates after he fcuked his hip. Pre exhaust them and knock out some good sets with say 60k just Si.

The squats I want to keep on with, but as you say Rab pre exhaust. Also the superset is a way to keep the weight low and still get some results with legs. The leg workout is something I saw Eddie Abbew do

Wednesday 21 July 2010 - Back & Biceps

Iso Row: 80x10,150x8x3

Paused Close Grip Pulldowns: 50x10,60x10

Yate's Rows: 70x10,100x6

Deadlifts: 100x10, 130x6

Reverse Iso Pulldown 70x8x3

Biceps

Hammer Curls: 32kgx6x2, 32kgs x 9

Saturday 24 July 2010 - Chest & Triceps

Chest

Incline DB Press: 24x12,32x8,40x4,50x8,50x7,50x6

Incline Flyes: 30x8,36x6,36x6

Hi Incline Smith Press: 60x8,80x7,80x7

FST Crossovers: 15kgsx10repsx7sets

Triceps

Superset
A1 Elbows Flared Pressdowns: 66kgsx16,14,10
A2 Overhead Triceps Rope Extension: 22.5x12,9,8

Triceps Rope Extensions 20kgs x 10 x 3

Comment

Getting strong on pressing and flyes, triceps coming on, so all good

EDIT: Wickes have now delivered stuff for my patio - so off to work!

Strong DB pressing there!

50kg is the heaviest the DBs go up to in my gym - I'm aiming to be able to press with them within one year, even if only for a couple of reps. Pressing up to about 38kg at moment, but have done up to the 46kg in the past (when I was stronger/fitter), but I needed help getting those into position.

Heh, nice t-shirt. Did some wheelbarrow deadlifts then?

Aren wrote:Strong DB pressing there!

50kg is the heaviest the DBs go up to in my gym - I'm aiming to be able to press with them within one year, even if only for a couple of reps. Pressing up to about 38kg at moment, but have done up to the 46kg in the past (when I was stronger/fitter), but I needed help getting those into position.

Heh, nice t-shirt. Did some wheelbarrow deadlifts then?

I had the same problem getting the DB's into position and I think that robs you of 2 reps, so if you can get help just getting them up, I'm sure you'll be sooner presses those 46's and more soon.

The deadlifts with 30 x 25kg bags of stuff knackered me out!

Sunday 25 July 2010 - Legs & Biceps

Legs

Superset:

A1: Leg Extensions: 60x12x4
A2: Leg Press: 150x12x4
A3: Walking Lunges: 20x4

Stiff Legged Deadlifts: 60x10, 100x10,100x10

Leg Curls 60 x 10 x 3

Biceps

FST7 Curls 20kgx8repsx7sets

Comment

I almost puked after the superset as reps increased on all parts of it. The walking lunges are just a killer at the end. Decided not to squat as my legs were like jelly.

Increased weight again on FST 7 curls, surely my biceps will now grow - damn them!!!

Wednesday 28 July - Upper body with Alex in Bracknell

Trained with Alex at his new gym in Bracknell, very old school and a good atmosphere.

We started with inclines and I banged out warm up sets with 20's, 30's, 40's, the went to 50kgs db's on the set up I flicked the weights back and my left elbow hyper extended so I had to ditch the weight. I dropped down to 45's as the tendon was in a bit of a state and did 2 sets with those.

We then did a back and shoulder super set complex:

Cable rows ---- straight arm pulldowns ---- DB Shoulder press ---- side laterals

I matched Alex on the back exercises, but shoulders I kept the weights low.

It was really good fun and I'm aiming to train most Wednesdays with Alex at his new gym

Another brutal looking superset complex there, looks nearly as painful as that leg complex!

They are great for cardio. I think I will incorporate quite a few supersets into forthcoming workouts, as my fitness is starting to come back, so can train a lot harder now, but I'm still lacking the level of strength endurance I'm looking for (i.e. strength dies off very quickly on a lot of exercises after one heavy set). But I'm heading in right direction, good progress in short time.

Matching Alex on any exercise is impressive!