Aren wrote: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!

Alex is concentrating more on supersets as fitness is his goal, although he remans very strong.

We were discssuing my leg workout and agreed that it's a good way to get results without placing too much strain on the various bit of metal in my ankle .

Saturday 31 July 2010 - Chest

Incline DB Press

24x10, 30 x 8, 40 x 6, 46 x 8 x 3

Incline Flys

30 x 8, 32 x 8

High Incline Smith Press

80 x 8 x 2

Comment

I hurt my shoulder training on Wednesday, so kept weights low, but on last rep of 46's on DB inclines I felt a tweek, I tried to work through but pain worse so gave up in end. Just gonna have a bath and hope it eases.


UPDATE: 2pm feels better, still a little sore, but nowhere near as painful, could have been a nerve impingement

Sunday 1 August 2010 - Legs & Arms

Legs

Superset

A1: Leg Extensions: 65kgs : 14,14,14,14
A2: Leg Press: 150kgs: 14,14,12,11
A3: Walking Lunges : 20,20,16,16

Stiff Legged Deadlifts: 70x8, 100 x 8 x 2

Leg Curls: 65 x 10 x 3

Arms

Superset

A1: Elbows Flared Pressdown: 70kgs : 15,15,10
A2: Overhead Triceps Rope: 22.5kgs: 12,12,12

DB Curls: 20kgs x 8 x 4

Superset:

B1: Rope Pulldowns: 20kgs: 12,12,12
B2: EZ Curls 45kgs: 10,10,10

Comments

Increased weight/reps on most exercises for legs and good arm session.

Shoulder seems, fine, so just a trapped nerve?

Wednesday 4 August - Back, Shoulders Biceps

Back

Iso Rows: 80x12, 160x8,160x8,160x8,130x8,80x10

Deadlifts: 70x8,120x6,150x4

Hammerstrength Pulldowns: 70x12,80x12,90x12

Reverse Seated iso Pulldowns: 80x8x2

Straight Arm Pulldowns: 25x8x3

Shoulders

Ischemetic iso press (weight per side): 25x10,45x10,55x8dropset to 45x5

DB Lat Raises: 10x10x3

Biceps

Hammercurls: 32x6x3

Comments

Enjoyed back, took it easy on side laterals as I trapped a nerve on Saturday and good hammers to finish off.

Saturday 7 August - Chest, Triceps & Shoulders

Chest

Incline DB Press

24x8, 30 x 6, 40 x 6, 46x6,48x6,50x6

Incline Flys

20x10,30x8, 36x7

High Incline BB Press

60x10x2,70x10

FST Crossovers 17.5x10x7

Triceps

Superset

A1 Elbows Flared Pressdowns: 54x12,10,10
A2 Overhead Triceps Rope Extension: 25x10,8,8

Triceps Rope Pulldown: 20x10x4

Shoulders

Ischemtic Iso Press: Weight Per Side

2x10,40x10,40x8dropset 25x10

Comment

Took it easy with DB press due to last weeks should problems. Add in hi incline bench press instead of smith version and felt good, so will increase weight next time.

Through is some shoulders as there was a tasty bird near by

Sunday 8 August 2010 - Legs & Biceps

Superset

A1: Leg Extensions: 70kgs : 12,12,12,12
A2: Leg Press: 170kgs: 12,12,12,12
A3: Walking Lunges : 20,20,20,17

Leg Curls: 70 x 10 x 3

Stiff Legged Deadlifts: 70x8, 100 x 8 x 2

Biceps

FST 7 DB Curls 20kgs x 8 reps x 7 sets

Comment

Increased weight of the leg work and nearly killed myself, the superset is so much harder than it looks

Wednesday 11 August 2010 - Back & Biceps

I was meant to train with Alex tonight but was called away for a meeting so trained at David Lloyd in Epsom - nice place!

Iso Rows: 90x8, 140x8x3

Reverse Iso Pulldowns: 80x8x3

Hammerstrength Pulldowns: 80x8, 120x8x2

Reverse Hammerstrength Pulldowns: 100x8x3

Biceps

DB Hammer Curls 30x6x3

Comment

Disappointed not to have trained with Alex, bloody client was having the vapours and as I'm away shortly I had to sort them!

Saturday 12 August - Chest & Triceps

Chest

Incline DB Press

22x10,30x6,40x6,46x6,50x6,50x6

Incline Flys

22x10,30x10,34x8

High Incline BB Press

60x10,80x8,80x6dropset60x6

FST Crossovers 17.5x10x7

Triceps

Superset

A1 Elbows Flared Triceps Pressdown: 60x10,10,10
A2 Triceps overhead extension: 20x10,10,10

Triceps Rope Extension: 20x10x4

Comment

Last training session for over a week as away Friday to Cowes for a hols with the family.

I'll send Rab some photos if there's anything worth reporting!

have a good break captain

julesm wrote:have a good break captain

aarrrrrrrrrrrrrrrrgh

Cheers fellas - I am to take over the Ferry so watch the news at lunch time, I should be on it!

Back now from IOW.

Had a lovely time, Didn't bother to train as I wanted the joints etc., to have a rest. Did loads of walking and swimming, didn't overdo the booze and feeling really good.

Here's a couple of snaps:

holidays are good for the soul
holidays wreak havoc on my liver

what did you do regards peptide usage whilst away? are there any pro's/cons of stopping/interrupting a cycle? (i know fuck all about these new fangled supplements)

julesm wrote:holidays are good for the soul
holidays wreak havoc on my liver

what did you do regards peptide usage whilst away? are there any pro's/cons of stopping/interrupting a cycle? (i know fuck all about these new fangled supplements)

I stopped peptides a week before hols as I wanted a break from peps. Back on from tomorrow, so 2 weeks off should be fine

Saturday 21 August 2010 - Chest & Triceps

Chest

Incline DB Press: 24x8,30x6,40x6,46x6,50x8,50x7,50x5 (poor set up, so lost a rep or 2)

Incline Flies: 22x10,30x6 (stopped as slight shoulder niggle)

High Incline BB Press: 80x8,80x8,85x8dropset60x10

FST Cable Crossovers 15khsx10repsx7sets

Triceps

Superset

A1 Elbows Flared Pressdowns: 60x12,12,10
A2 Overhead Triceps Rope Extensions: 22.5 x12,12,10

Triceps Rope Extensions: 20x10x5

Comment

Went really well, very pleased with strength. Chest is getting better all the time. The high inclines are coming on and will soon be up to 100kgs on those as I want to be able to balance a pint of beer on my norks!

Sunday 22 August 2010 - Legs & Biceps

Legs

Superset

A1: Leg Extensions: 55kgs x10,10,10,10
A2: Leg Press: 150kgs x 10,10,10,10
A3: Leg Extensions: 55kgs x 10,10,10,10
A4: Walking Lunges: x 20,20,20,20

Stiff Legged Deadlifts: 70kgsx8,100kgsx8

Leg Curls: 60kgs x 12repsx3sets

Biceps

FST 7 Curls: 20kgs x 8reps x 7 sets

Comment

I'm glad I didn't eat before doing the leg superset!

How was it adding the 2nd set of Extensions?

Alex wrote:How was it adding the 2nd set of Extensions?

Brutal, but I dropped the weight, so not as bad as it could have been. Will increase the weight next week, although at he moment getting up and down stairs is very hard work!

lol @ the pirate snap

You nutter!

kp1512 wrote:lol @ the pirate snap

You nutter!

I took over a kid's playground which had a pirate ship climbing frame and slide. Ran all the little sods out of town! AARRRGHHH

still beasting out the db presses then mate hahaha. Leg sessions looks rather muscle burning lolllll, just wondering if you ever have issues with knees on leg extensions? Might do them purely for vanity reasons one time haha

Flash Sketcha wrote:still beasting out the db presses then mate hahaha. Leg sessions looks rather muscle burning lolllll, just wondering if you ever have issues with knees on leg extensions? Might do them purely for vanity reasons one time haha

Knees are fine as I don't completely lock out.

Wednesday 25 August 2010 - Back & Biceps

Back

Iso Rows: 80x10, 160x8x3

Hammerstrength Pulldowns: 80x8,100x8,120x6

Reverse Iso Pulldowns: 80x8,90x8,90x7

Reverse Hammerstrength Pulldowns 100x10x2, 100x12

Biceps

Hammer Curls: 26x8x3

DB Curls 12x12x3 - Ultra Strict with 1 Second Squeeze at peak contraction point.


Comment

Nice

Very nice and balanced, and again very brutal, leg superset complex.

Take care when actively avoiding lock out on the extensions, as you need to aim to get to within millimetres of that lock out point to avoid any risk of overdeveloping certain ceps of the quadriceps relative to the others, which can cause patella alignment to drift off. This is the only danger of heavy isolation exercises. Similar principle applies to leg press. Doing lunges as part of the set is a very GOOD thing however, as they are superb for developing dynamic knee stability. I don't enjoy the exercise particularly, but they should be a feature of most people's leg routines.

Aren wrote:Very nice and balanced, and again very brutal, leg superset complex.

Take care when actively avoiding lock out on the extensions, as you need to aim to get to within millimetres of that lock out point to avoid any risk of overdeveloping certain ceps of the quadriceps relative to the others, which can cause patella alignment to drift off. This is the only danger of heavy isolation exercises. Similar principle applies to leg press. Doing lunges as part of the set is a very GOOD thing however, as they are superb for developing dynamic knee stability. I don't enjoy the exercise particularly, but they should be a feature of most people's leg routines.

Thanks for those tips Aren, I do try to be careful and I don't rush the movements, as I try to make the lightish weight really work for me and avoid injry