Really good DB Press Dan.

Tate's can be a bit hard work at times to get right. I've swapped these over for DB French Press for a while.

Thanks Alex.
I'll google that, wouldn't mind finding a replacement exercise to try at least for a while.

Check Bison's journal and the link Upright posted this evening.

Cheers, will try them on Monday. Are they best done with one dumbell as shown in Upright's link, or with a barbell? (just typed it in youtube and some were done in this way)

RDLs
60x10
80x8
100x12 11 9 (PB)
-these were good today.

one leg press
l.9x 20 20 20

hamstring curls
l.4 x 20 20 20

leg extensions
l.11x 14 14 14

I find a DB is easier on the wrists and elbows in general although some find EZ Bar easier to handle.

Ahh OK i'll just go on how it feels then.

Dips
bwx10
+10x8
+20x3
+27.5 x 8 8 6 (PB)
-happy with this, form was good, nice and controlled.

Yates
60x8
70x5
77.5x 8 (not the greatest form...dropped weight for next set)
70x 10 9 (better)
-been shooting up the weight quite quickly, forms gradually been getting worse so think I'll go light next week and build up again.

Incline DB bench
27.5sx
10 9 6
-ahhh felt like i had more than 6 left, don't know what happened!

Lat pulldowns
l.10x
10 10 9
l.9x10

Not a particularly great session, but happy with dips, and everything else maintained so I shouldn't be tooo disappointed really.

lat pulldowns should be stronger dan, you use underhand or overhand grip?

overhand

pretty strong session today..despite drinking too much this weekend!

Slightly declinded db press (each side) (+ bars)
25x10
30x
12 9 8 (PB)

chins
bw +15
10 9 8 (+4 reps from last week)

M. Press- slow, controlled
32.5x
12 10 8 (+2.5kg from last week)

Db incline curls (each) (+ bars)
15x
10 8 6
-out of interest what angle should the bench be on these...? I'm not too sure so have been playing around a bit the last few weeks.

Close grip bench (very slow tempo, elbows in)
40x
12 11 9
-very light weight obviously, but at about the 8 rep mark they really felt tough at the tempo I was using. Was supposed to be doing french press, but it just didn't feel right at all...may have been a shoulder flexibility issue.

Thursday

dips
+27.5 x
12 9 6 (PB+5)
-felt strong on these, big improvement on last week.

yates
70 x
10 10 9
- these felt good this week, lowered the weight and concentrated on making form strict.

incline db bench (each side)
25sx
14 12 9 (PB)
-plenty of volume, form was good.

lat pulldowns
l.10x 10
l.11x 10 10

very good dips bro

slightly declined db bench (each side)
20x10
25x6
30x3
32.5x 8 7 6 (PB)
30x8
-good improvement and form stayed strong.

chins
bw+15
12 10 8 (+3 from last week)

military press
35x
10 9 7

close grip bench
50x 10 8
40x 10

incline db curls (each side)
15 x 10 10 8

ez bar curls 35 x6

getting some strong db presses!

ash fletcher wrote:getting some strong db presses!

Ash, you're gonna have to step up your game soon

your aim is to beat an easy 2 sets of 37kg dumbelss for 15 reps haha

pffft...gimme a couple of weeks.

hey guys, not been on in a while. Started uni last sunday, having a great time, too much alcohol, too little sleep etc over the the week tho, and hoping to get back into my training today. Will pop down the uni gym in a bit, hopefully sign up and train if they dont make me wait for initiation 1st! I'll be on later to write up my session!

ahh so pissed off! went to join today, then after i'd paid they told me I couldnt use the gym until I had my induction, and because they're so busy it wont be until sunday! so looks like im going to have to postpone my return to training until next week

Hi everyone!
Been a while since i last posted a session, had a couple of weeks off, but been back for a week now so got a few to post up!

Sunday

Flat DB bench
30x 10 9 9

chins (wide grip, knuckles facing) 60 sec rests
bwx 12 7 6

M.Press
40x 8
30x10 8

Db Curls
14x 10 6
10x8

Tate Press
10x 12 12
12x10

-Lost a fair amount of strength as I would expect, but actually quite pleased with this session.

Monday
SLDLs (slow)
60x 10 10 10
-First time doing these properly, quite an easy weight, felt good though.

Leg press (plates)
100x20 20
120x12
-finally doing these on a proper machine, enjoyed them alot more!

L. extensions (slow)
35x
10 10 12

Wednesday

Flat BB bench
70x10 8
60x10
-Not done these in a while, pretty weak effort really.

Inc DB bench
24x 10 11 8

Yates row
60x 12 12 12
-kept weight low to make sure form was good, should be upping the weight quite quickly on these though.

Lat pulldowns
l.10x
12 12 14
-much better machine at this gym so these felt easy.

Friday

Deadlift (mixed grip)
60x5
80x5
100x3
120x3
130x3

-Enjoyed these so much more at this gym, they have a proper platform for deadlifting, and an oly bar which actually has some grip left.

Finished with some ab work.

Sunday

Flat Db bench
30x
12 9
32x 7

-good improvement on last week, happy with these.

One arm rows
28x
12 12 12

shoulder press
16x12
18x 12 10

Db curls
14x10 9
12x8

Close grip bench
40x10
50x 10 10

Happy with these first few sessions back, can see myself progressing well in my new gym! As always any comments/feedback/suggestions are very welcome

Good work on the deads Dan, a nice bar makes a big difference.

SLDL
70x
10 10 12
- Nice and slow, kept form strict, felt easy...push up to 80 next week.

Plate leg press (knees to chest)
100x20
120x 12 12
-form was good, but was tough.

Leg extensions
40x
10 10 12

wednesday

incline db bench
24sx
11 11 11
-did these on a steeper incline because I think I had been doing it too low so actually quite happy with this.

flat bench
70x7
60 x10 10
-found this so much harder having done incline first.. found out that the gym actually has a dipping belt so I probably won't be doing this for much longer anyway.

yates row
65x 12 12 12
-still working at a lower weight than before but my form seems a lot better and got some decent volume in.

lat pulldowns
l.11 (60k)
12 12 11

Fairly good session, getting back into things now and going back up the weights again.

Today:

deadlift (no belt)
60x8
80x5
100x3
120x2
130x1
140x1
145x0 (so close couldn't quite lock out!)

Finished off with some ab work, good session on deadlifting just disappointed not to get the pb on 145! Think getting some chalk might be a big help...

DB bench (each side)
32x 10 8 7
28x 10
-very happy with these, could well be a pb!

One arm rows
30x12 12 11
-upped the weight from last week, happy with the reps.

DB shoulder press (each side)
20x10 7
18x8
-just cannot improve on this exercise!! thinking of doing them with no back rest, starting with a fairly light weight.

DB Curls
14sx 10 9 7
-got an extra set of 7 out from last week

CGBP (elbows in)
50x 10 10 10
-happy with these, managed an extra set of 10 on 50 today, really felt it in my tris!

Decent session overall, improvements pretty much all round, just a little disappointed that I really can't improve on my shoulder press...

Another good session, improvements on all three exercises which I'm happy with!

SLDL
Double overhand 80x
10 10
mixed grip
8
-switched to mixed grip for the final set because grip was struggling but didn't do much good! Form was good and slow though, with a 10k increase from last week.

Leg press
120x 14 12 12
-good, form was strong

Leg ext
45x
10 10 10
-these felt hard this week, may have been the the volume beforehand, form was still OK just not as slow and controlled as it has been.

Good session overall, legs felt well worked after. Happy with the progress I've made in my few weeks at uni, diet is much improved (although still lacking in veg!) and enjoying training in a gym with decent equipment/bars + a good free weight selection!

Was slightly hungover today, wasn't expecting much but turned out to be a very good session, improvements in all areas!

Inc DB bench (each)
26x (previous= 24x11)
11 11 10
-form was good, happy with the weight.

Dips
+15x 12 11 10
-did these with 2 sec negatives, first time doing them in a while/at my new gym...happy with the weight. Need to get myself a proper belt though, this one is poor at best.

yates row (previous=65kx12)
70x 10 11
60x18!
-didn't think I'd maintain form for another set at 70 so dropped the weight, suprised I managed 18 though was hoping for 12 at first!

Lat pulldowns
65kx (previous=60kx12)
12 12 10