Sunday 7 February 2010 - Back & Arms

Back

Pullup machine - I really struggle with pullups as my shoulders just feel like they are dislocating, so I though I'd try this machine which say that you set the pin for teh resistance you want but not over your body weight as it would be too difficult. 1st time I set at my weight and it was way too easy, I then maxed out the machine and it was too easy!

95kg x 10, 120kg x 10

Iso Rows

80 x 10, 130 x 8, 130 x 8, 130 x 8 drop set 80 x 8

Hammerstrength Pulldown

100 x 10, 130 x 4/3 drop set to 110 x 5

Reverse Grip Hammerstrength Pulldowns

100 x 8, 110 x 10 drop set 80 x 9

Arms - Superset

A1 - DB Preacher Curls 16 x 10, 16 x 10, 16 x 10
A2 - EZ Curls 27.5 x 10, 27.5 x 10, 27.5 x 10
A3 - Tricpes Rope Pulldown 25 x 12, 25 x 12, 25 x 10
A4 - Triceps Overhead rope cable extensions 30 x 10, 30 x 8, 30 x 7

Comment

Please with the Iso rows, three sets with 130 was good going and the arm superset was intense. A fella in the gym joined by and bailed out during his first set!

Also went swimming after with my son - so knackered as I swim like a brick

On the Pull Up Machine the lighter the weight the harder it gets.

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

God I'm stupid! But I am a forward.

Walks away head hung is shame to sand in the corner with his dunce hat on.....

Well you were right in that it felt easier as the weight increased...

Alex wrote:Well you were right in that it felt easier as the weight increased...

Eff off!

Good Iso row Silver. Get the weight up on those next week i think?

like the look of the db preacher superset with the ez curls. Might do that myslef next bicep session infact

Rab wrote:Good Iso row Silver. Get the weight up on those next week i think?

like the look of the db preacher superset with the ez curls. Might do that myslef next bicep session infact

It's a Dorein Yates combo, isolate followed by curls

simon m wrote:

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

God I'm stupid! But I am a forward.

Walks away head hung is shame to sand in the corner with his dunce hat on.....

simon m wrote:
Pullup machine - I really struggle with pullups as my shoulders just feel like they are dislocating, so I though I'd try this machine which say that you set the pin for teh resistance you want but not over your body weight as it would be too difficult. 1st time I set at my weight and it was way too easy, I then maxed out the machine and it was too easy!

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

Richard wrote:

simon m wrote:
Pullup machine - I really struggle with pullups as my shoulders just feel like they are dislocating, so I though I'd try this machine which say that you set the pin for teh resistance you want but not over your body weight as it would be too difficult. 1st time I set at my weight and it was way too easy, I then maxed out the machine and it was too easy!

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

Laugh it up! You'll be old one day

simon m wrote:

Richard wrote:

simon m wrote:
Pullup machine - I really struggle with pullups as my shoulders just feel like they are dislocating, so I though I'd try this machine which say that you set the pin for teh resistance you want but not over your body weight as it would be too difficult. 1st time I set at my weight and it was way too easy, I then maxed out the machine and it was too easy!

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

Laugh it up! You'll be old one day

I already am. My mate's 6 year old daughter asked me how old I am the other day - '38? you're nearly dead'

Tuesday 9 February 2010 - Shoulders


I used the assisted pullup machine again and followed the correct instructions and did 2 sets of 10 with 20kgs. Shoulders ached during it, but I can work on this and improve

Ischemtic Iso Shoulder Press - weight per side

25 x 12, 50 x 8, 60 x 8, 50 x 6, 25 x 12

DB Lat Raises

12 x 8, 14 x 8, 16 x 8

Comment
Quite happy as this is my first pre work session.

what grip / width are you doing the pull ups with?

cleaver wrote:what grip / width are you doing the pull ups with?

Wide grips

simon m wrote:

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

God I'm stupid! But I am a forward.

Walks away head hung is shame to sand in the corner with his dunce hat on.....

Theres alzehimers and thens theres just being thick as fuck

Gym-pig wrote:

simon m wrote:

Alex wrote:On the Pull Up Machine the lighter the weight the harder it gets.

God I'm stupid! But I am a forward.

Walks away head hung is shame to sand in the corner with his dunce hat on.....

Theres alzehimers and thens theres just being thick as fuck

Could be both, but I'm over qualified to be a copper as I can read and write

Wednesday 10th February - Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 10xBar, 10x+20kg, 10x+20kg, 10x+20kg

B1 - Burpee Pull Up (Rest 60): 7, 6, 8 - Not as good this week - shouldn't have had shake at 5.30!

C1 - Swiss Ball Seated Jump (Rest 0): 8, 8, 8
C2 - Low Side Step (Rest 60): 8, 8, 8

D1 - Double Burpee > 5m Sprint & Back Pedal (Rest 60): 4, 4, 3

E1 - Ischemetic Iso Chest Press 40 x 10, 10, 10
E1 - Cable Row 50 x 10, 10, 10

Comment

Note to self, don't have a shake before a session again, I felt like I was going to through a few times!

The Double Burpee sprints just killed me, very hard work, even Alex struggled.

Good fun though. Can't wait for my 6am cardio tomorrow!

Your gonna be in the best condition in the years that ive followed your traiing and known you, with the way your going mate.

Great stuff. That would have killed me!

Rab wrote:Your gonna be in the best condition in the years that ive followed your traiing and known you, with the way your going mate.

Great stuff. That would have killed me!

That's the idea mate. With cardio, plus and extra days training I should be in very good shape by in the next 10 weeks or so.

My quads are killing me this morning. It was hard work on the bike at 6 am as well

Saturday 6 February 2010 - Chest & Legs

Chest

Incline DB Press

20 x 10, 30 x 6, 40 x 4, 44 x 6, 46 x 5, 46 x 5, 30 x 10, 34 x 6

Flat Flyes

24 x 6, 30 x 8

Ischemtic Iso Press - Weight Per Side

40 x 8, 65 x 8 drop set 40 x 8

Legs

Leg Press

100 x 10, 150 x 10, 200 x 10, 280 x 9

Leg Extension

75 x 14, 75 x 14, 75 x 14

Leg Curls

80 x 10, 80 x 10, 80 x 7

Cardio: 10 Minutes Cross Trainer

Comment

Good increases on most exercises despite right shoulder still hurting.

If I was free of pain and injury, I'd be so much stronger, but as my dad says "if your aunt had bollocks, she'd be your uncle."

Sunday 14 February 2010 - Back & Arms

Back

Pullup machine

20kg x 7, 20kg x 5 (Shoulders ache as it's so damp)

Iso Rows

80 x 10, 140 x 8, 140 x 7, 140 x 7 drop set 80 x 14

Hammerstrength Pulldown

105 x 10, 135 x 5/4 drop set to 110 x 8

Reverse Grip Hammerstrength Pulldowns

100 x 10, 110 x 12 drop set 80 x 14

Arms - Superset

A1 - DB Preacher Curls 18 x 10, 18 x 10, 18 x 9
A2 - EZ Curls 27.5 x 10, 27.5 x 10, 27.5 x 14
A3 - Triceps Rope Pulldown 25 x 12, 25 x 12, 25 x 12
A4 - Triceps Overhead rope cable extensions 32.5x 10, 32.5 x 8, 32.5 x 7 dropset 25 x 5

Comment

Good sesh - some decent weights moved as well.

Tuesday 16 February 2010 - Shoulders & Biceps

Ischemtic Iso Shoulder Press - weight per side

25 x 10, 50 x 8, 60 x 9, 50 x 10, 25 x 12

DB Lat Raises

14 x 8, 14 x 8

Alternate Biceps Curls

16 x 10, 18 x 8, 20 x 9

Comment


It's hard getting used to train before 7 during the week!

Good stuff Si, it gets easier... Eventually!

Wednesday 17th February - Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 10xBar, 10x+20kg, 10x+20kg, 10x+20kg

B1 - Burpee Rack Pull Up (Rest 60): 8, 8, 8

C1 - Swiss Ball Seated Jump (Rest 0): 8, 8, 8
C2 - Low Side Step (Rest 60): 8, 8, 8

D1 - Double Burpee > 5m Sprint & Back Pedal (Rest 60): 5, 4, 3

E1 - Ischemtic Chest Press weight Per side 40 x 12, 40 x 12
E2 - Iso Row 80 x12, 80 x 12


Comment

Improved all movements, so pleased with that the double burpee sprint is a real killer.

We also saw a Flame Haired Cougar - sadly no shots of her, but I wanted her fire crotch!