Ader's 2012 road to senility

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Re: Ader's 2012 road to senility

Postby Ader on Tue Feb 21, 2012 11:37 pm

Tuesday 21 February

Slight change of plan after the heavy weekend and switched form doing deadlifts to doing a tricep/shoulder session ...

Floor Press - Close grip
60 x 5 x 1
100 x 3 x 1
110 x 3 x 4
105 x 3 x 1
100 x 3 x 2
Really killed my triceps today

Press up & claps
5 x 5

Lying Tricep extensions with chains
30 x 10 x 3

Dips
10 x 4

Shoulder circuit - Upright rows/Front press/BOR/Behind neck press
25 x 40 x 3

Rear delt machine
55 x 12 x 2
50 x 10 x 2

And now my arms feel totaly dead :oops:
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Sat Feb 25, 2012 5:40 pm

Saturday 25 February

No Thursday session due to other commitments.

Bench Press
65 x 5 x 1
85 x 5 x 1
105 x 5 x 1
125 x 3 x 1
130 x 1 x 1
135 x 1 x 1
140 x 1 x 1
44 Katana on
185 x 1 x 1 - 2 board
205 x 1 x 1 - 2 board
225 x 1 x 1 - 2 baord
225 x 1 x 1 - 1 board
No work in the Super Katan today and best of all no nose bleed - well a very minor one but I can't count that.

Incline Press Machine
40 x 10 x 1
60 x 10 x 1
80 x 10 x 1

Lat Raise / Front Raise Superset
10 x 10 x 3
10 x 10 x 3

Rear Delts
59 x 12 x 1
64 x 12 x 1
64 x 12 x 1

And that was it - A good bench session today with just the Katana - They were all nice and fast so very pleased.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Sun Feb 26, 2012 5:43 pm

Sunday 26 February

Squat day with chains ....

Box Squats - with Chains
100 x 5 x 1 - 80Kg bar + 20Kg chains
125 x 3 x 1 - 105Kg bar + 20Kg chains
150 x 3 x 1 - 130Kg bar + 20Kg chains
170 x 3 x 1 - 130Kg bar + 40Kg chains
190 x 3 x 1 - 130Kg bar + 60Kg chains
210 x 3 x 1 - 130Kg bar + 80Kg chains
Suit Bottoms on
230 x 3 x 1 - 130Kg bar + 100Kg chains
250 x 3 x 1 - 130Kg bar + 120Kg chains
Wraps on
270 x 3 x 1 - 130Kg bar + 140Kg chains
295 x 1 x 1 - 155Kg bar + 140Kg chains
320 x 1 x 1 - 180Kg bar + 140Kg chains
345 x 1 x 1 - 205Kg bar + 140Kg chains + a nice nose bleed on my last lift

SLDL
65 x 8 x 1
75 x 8 x 1
85 x 8 x 1
95 x 8 x 1
105 x 8 x 1

Sit ups alternate leg raise
20 x 4


A pretty good day today - I could have gone a bit higher I think but with a nose bleed and everyone else having fnished their squats it was time to call it a day. SLDLS were damned hard after that but pretty solid.

Now off to London for my younger daughter's 16th birthday do at the Hard Rock 8-)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Wed Feb 29, 2012 12:38 am

Tuesday 28 February

A nice little tricep work out ...

JM Press
45 x 10 x 1
55 x 15 x 1
65 x 12 x 1
75 x 2 x 1 - Not a chance
65 x 8 x 1


Narrow grip press
45 x 15 x 1
55 x 15 x 1
65 x 12 x 1

Tricep Push down 1&1/2 reps
36 x 12 x 1
32 x 15 x 1
27 x 15 x 1

Reverse tricep kick backs
30 x 15 x 1
20 x 15 x 1
20 x 15 x 1

Very sore triceps now - No doubt they'll be sorer tomorrow 8-)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Thu Mar 01, 2012 11:27 pm

Thursday 1 March

Deadlift - speed work
65 x 5 x 2
105 x 3 x 2
145 x 3 x 1
165 x 3 x 12

Lat Pull downs
20 x 10 x 1
40 x 10 x 1
60 x 10 x 1
70 x 10 x 1

Dumbell rows
14 x 10 x 1
18 x 10 x 1
42 x 10 x 1

T Bar rows
40 x 10 x 1
60 x 10 x 1
70 x 10 x 1
80 x 10 x 1

First lot of DB rows were too light so we went again and did some heavy 5 rep sets ...

Dumbell rows
50 x 5 x 1
60 x 5 x 1
65 x 5 x 1
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Sun Mar 04, 2012 6:15 pm

A fairly heavy weekend of raw benches and squating with my new boss 2ply briefs ...

Saturday 3 March

Bench Raw
65 x 8 x 2
85 x 5 x 1
105 x 3 x 1
125 x 3 x 1
130 x 3 x 1
135 x 2 x 1
140 x 2 x 1 - A nice little PB double
145 x 1 x 1 - A very nice little PB single

Bench - drop set
85 x 18 x 1
65 x 5 x 1
Idea was to try to get 20 reps with teh 85 and as many with 65 - Spotter yanked 10's off each end after failure at 85 and straight into teh 65's - Naasty!

Inclines (free bar)
60 x 8 x 1
70 x 5 x 1
80 x 5 x 1
90 x 5 x 1
100 x 5 x 1

Lateral Raises/ fron raise superset
12 x 10 x 2 / 12 x 10 x 2
10 x 10 x 1 / 10 x 10 x12
10 x 10 x 1 / 8 x 10 x 1

Face Pulls - band / rear delts / pull aparts - bands
10 x 3 / 59 x 10 x 3 / 0 x 10 x 3

Sunday 4 March

Squats
80 x 5 x 2
105 x 3 x 1
130 x 3 x 1
155 x 3 x 1
Briefs on
180 x 3 x 1 - Hardly got down at all -
205 x 3 x 1
230 x 3 x 1
Wraps on
255 x 1 x 1
280 x 1 x 1
Reverse green bands
280 x 2 x 1
305 x 1 x 1
330 x 1 x 1

SLDLs
60 x 8 x 1
70 x 8 x 1
80 x 8 x 1
90 x 8 x 1
100 x 8 x 1

Good Mornings
60 x 15 x 3

Sit ups - alternate leg raise
20 x 4

Calf raises - 2 leg/ single leg superset
30 x 4


A great weekend of raw bench PB's and first try of my new briefs with some huge numebrs on the squats - 330 on your back with no suit is pretty scarey adn I got nice and deep with it too :D

Oh and my nose didn't bleed too much either- except on the last few squats today :roll: Feeel pretty shattered now in a nice way :mrgreen:
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Tue Mar 06, 2012 11:04 pm

Tuesday 6 March

Tricep time again...

JM Press
45 x 10 x 1
55 x 15 x 1
55 x 15 x 1
65 x 10 x 1

Narrow grip press
45 x 15 x 1
55 x 15 x 1
65 x 15 x 1
75 x 15 x 1

Dips
Me (86) x 15 x 4

Reverse tricep kick backs
30 x 15 x 1
40 x 15 x 3

Hammer curls
14 x 15 x 4

Nicely pumped up triceps and biceps after that lot - Gonna ache for sure tomorrow.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Fri Mar 09, 2012 12:10 am

Thursday 8 March

A nice little deadlift & back session - 2.5 hours in the gym :(

Deadlift - Speed work
70 x 5 x 2
110 x 3 x 1
150 x 3 x 1
175 x 3 x 8
We got these done fast

Sumo Deadlifts
110 x 5 x 1
130 x 5 x 1
140 x 5 x 1
150 x 5 x 1
160 x 5 x 1
Raced through these too

Shrugs - Wide grip
100 x 8 x 1
120 x 8 x 1
140 x 8 x 1
And here the slowdown started :oops:

Reverse Hypers
20 x 8 x 1
30 x 8 x 1
40 x 8 x 1

Lat Pull Downs
40 x 8 x 1
50 x 8 x 1
60 x 8 x 1
70 x 8 x 1
May have misremembered that lot as I thought we'd finished on 80 not 70??

DB Rows
40 x 5 x 1
45 x 5 x 1
50 x 5 x 1
55 x 5 x 1
60 x 5 x 1

Chest supported rows
40 x 8 x 1
50 x 8 x 1
60 x 8 x 1
70 x 8 x 1

Long hard session - The speed work at teh beginning knocked us all for six and we slowed right down - Hey ho, but then it was over 200 reps in that session overall.
.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Location: An Office, Slough :(

Re: Ader's 2012 road to senility

Postby Ader on Sat Mar 10, 2012 5:53 pm

Saturday 10 March

Did a lot of speed work on bench followed by some work in the shirts

Bench Raw - Pause & Speed work
60 x 3 x 1
80 x 3 x 1
60 x 3 x 1
100 x 3 x 1
80 x 3 x 1
120 x 3 x 1
60 x 3 x 1
20 x 1 x 5 -
60 x 1 x 1
80 x 1 x 1

Shirt on - 44 Katana - 3 board
180 x 3 x 1
200 x 3 x 1
2 board
220 x 2 x 1
1 board
240 x 1 x 1 - Got this wrong - line was out and lost drive off chest a bit then couldn't quite lock left arm out - D'oh Right arm was fine :roll:

Incline Machine
40 x 5 x 1
60 x 5 x 1
80 x 5 x 1
100 x 5 x 1
110 x 5 x 1

Lat raise / Front raise superset
10 x 10 x 3
10 x 10 x 3

Flys machine
170 x 10 x 1
210 x 4 x 1 - Too heavy so dropped down and did rest of set at 180 ...
180 x 6 x 1
170 x 10 x 1

Rear delts
64 x 10 x 1
68 x 10 x 1
68 x 10 x 1

Disappointed I missed locking out the 240 today but that is the heavisest I've done in the 44 Katana (which is toobig for me really lol) so not really a bad result - The previous set with 220 was very good and was pleased with that. Will get 240 next time just need to get the form right!
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Re: Ader's 2012 road to senility

Postby Ader on Sun Mar 11, 2012 9:19 pm

Sunday 11 March

Volume day on legs - What a killer of a session. Basically sets of 15 rising weight till failure


Leg Press
40 x 15 x 1
80 x 15 x 1
120 x 15 x 1
160 x 15 x 1
200 x 15 x 1
240 x 15 x 1
250 x 15 x 1

Hack Squat
40 x 15 x 1
60 x 15 x 1
80 x 15 x 1
100 x 15 x 1
120 x 15 x 1
140 x 15 x 1
160 x 15 x 1
180 x 15 x 1

Leg Extensions
20 x 15 x 1
30 x 15 x 1
40 x 15 x 1
50 x 15 x 1
60 x 15 x 1

A long rest and then some light hamstring & glute stuff ...

Revers Hypers
20 x 10 x 3

Single leg leg curls
20 x 10 x 3

SLDLs
60 x 10 x 3

Everyone else did some abs but I was way too far gone for that!

For some reason I can hardly walk now and that was only 390 reps with 35,550Kg moved in total :o
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
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Ader
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Location: An Office, Slough :(

Re: Ader's 2012 road to senility

Postby Ader on Tue Mar 13, 2012 11:24 pm

Tuesday 13 March

It's Tuesday = Tricep day :)

JM Press
40 x 10 x 1
50 x 10 x 1
40 x 10 x 2

Wide elbow press to neck
40 x 10 x 1
50 x 10 x 1
60 x 10 x 1
62.5 x 10 x 1

Dips
+20 x 5 x 8

Press ups to failure
30 x 1 - Probaby could have ground out another 1 or 2 TBH, but decided to save some ...
25 x 1 - Had to force the 25th
20 x 1 - Had to grind out the last 2 or 3

Reverse tricep kick backs
30 x 15 x 2
40 x 15 x 1

Hammer curls
16 x 10 x 4

Better form on the JM presses and wide elbow presses tonight - Hitting the right spots this time - Good session :)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
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Location: An Office, Slough :(

Re: Ader's 2012 road to senility

Postby Ader on Thu Mar 15, 2012 11:59 pm

Thursday 15 March

Nice little rack pull session

Rack Pulls - Just below knee
65 x 10 x 2
105 x 5 x 2
145 x 3 x 1
185 x 3 x 1
205 x 3 x 1
225 x 3 x 1
245 x 3 x 1
265 x 3 x 1
285 x 1 x 1 - Ripped a callous off :(
Just above knee
295 x 1 x 1

Lat Pull Downs
20 x 8 x 1
30 x 8 x 1
50 x 8 x 1
60 x 8 x 1
70 x 6 x 1

Chest supported rows
20 x 8 x 1
40 x 8 x 1
70 x 8 x 2

Heavy rack pulls - But my frame of mind wasn't right - Should have done better really :?
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
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Posts: 2528
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Location: An Office, Slough :(

Re: Ader's 2012 road to senility

Postby Alex on Fri Mar 30, 2012 11:49 am

Still training at Castle?
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

'Bask in the turbulence of my magnificence.'
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Re: Ader's 2012 road to senility

Postby Ader on Fri Mar 30, 2012 2:20 pm

Yep Still at the castle - Although Jerry is now bodybuilding not powerlifting :o
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
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Posts: 2528
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Location: An Office, Slough :(

Re: Ader's 2012 road to senility

Postby Alex on Fri Mar 30, 2012 2:53 pm

Could do with losing a few inches of that waist line first though!
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

'Bask in the turbulence of my magnificence.'
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Re: Ader's 2012 road to senility

Postby Ader on Fri Mar 30, 2012 5:01 pm

Alex wrote:Could do with losing a few inches of that waist line first though!
I think that's the main aim atm!

Mind you so could I

What about you are you training there at all?
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
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Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: Ader's 2012 road to senility

Postby Alex on Fri Mar 30, 2012 7:02 pm

Yeah, I'm in at lunch time through the week when I'm at work but I only manage 45mins training time so they're short, sharp sessions. Sometimes I get a sneaky play of some of the DSB kit if it's out and available. Did some Shoulder Press with the Trap Bar the other day and had been using the really thick black bar for some pressing too.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

'Bask in the turbulence of my magnificence.'
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Re: Ader's 2012 road to senility

Postby Ader on Sat Mar 31, 2012 5:17 pm

that fat bar is ggod for pressing! Sometimes use it for inclines which is interesting. Deadlifting with it is just plain evil though.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

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