Plenty of lower back work, good good.
And I find a wider stance helps with squats, too. I've got tight hamstrings, so I don't do narrow stances very well, lol
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Plenty of lower back work, good good.
And I find a wider stance helps with squats, too. I've got tight hamstrings, so I don't do narrow stances very well, lol
Flat BB Bench /superset/ Back Supported Strict BB Curls
60kg x 5 // 10kg x 10
70kg x 3 // 12kg x 8
80kg x 1 // 20kg x 1
85kg x 1 // 22.5kg x 8
90kg x 3 // 22.5kg x 8
95kg x 3 // 22.5kg x 8
97.5kg x 3...last rep was sloppy and a real grinder, but a rep nonetheless!
Incline DB Bench Press /superset/ Unilateral DB Preacher Curl
26s x 8 // 6kg x 12 per arm
26s x 7 // 6kg x 12 per arm
26s x 6 // 6kg x 11 per arm
Machine Flyes
26kg x 12
26kg x 12
26kg x 12
Close Grip BB Bench
60kg x 6
60kg x 6
60kg x 5
Cable Pushdowns
16.25kg x 12
16.25kg x 12
16.25kg x 12
Neck Extension
5kg x 12
5kg x 12
5kg x 11
Neck Flexion
5kg x 12
5kg x 10
5kg x 9
Stretched every trained muscle.
Treadmill
5 Minute warmup
10 Minutes at 3.8
5 Minute cooldown
Another good one. My progress in the gym has definitely been my main source of motivation the past few months.
Wide Stance Squat
20Kg x 5 //
40Kg x 3 // 60kg x 6
60kg x 1 // 80kg x 2
80kg x 1 //9
90kg x 1
100kg x 1
105kg x 3
HS Calf Press /superset/ Bodyweight Standing Calf Raise
40kg x 8
60kg x 4
80kg x 2
90kg x 8 // Bodyweight x 10
90kg x 8 // Bodyweight x 9
90kg x 8 // Bodyweight x 8
Unilateral Leg Press /superset/ Seated Calf Raises
50kg x 6 per leg // 30kg x 12
50kg x 6 per leg // 30kg x 12
50kg x 6 per leg // 30kg x 12
Stiff Leg Good Mornings
20kg x 8
30kg x 4
40kg x 8
40kg x 8
40kg x 8
Unilateral Leg Curl /superset/ Incline Leg Raises
15kg x 12 per leg // 10 Degree Incline x 8
15kg x 12 per leg // 10 Degree Incline x 8
15kg x 12 per leg // 10 Degree Incline x 8
Cable Wood Choppers
10kg x 12 per side
10kg x 10 per side
10kg x 9 per side
Stretched all trained muscles.
Cardio Circuit
5 minute warmup on treadmill
5 minutes on Treadmill
3.5 minutes on Concept 2 Rower
4.5 minues on Cross Trainer
5 minute cooldown on Treadmill
Machine Assisted Pullups
Bodyweight (211lbs) minus 75kg x 10
Bodyweight (211lbs) minus 60kg x 5
Bodyweight (211lbs) minus 50kg x 10
Bodyweight (211lbs) minus 50kg x 10
Bodyweight (211lbs) minus 50kg x 10
Low Rack Pull (Mid shin level)
60kg x 3
100kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 1...chalk
160kg x 2...chalk & mixed grip
Military Press
10kg x 10
20kg x 5
30kg x 3
40kg x 1
50kg x 1
55kg x 1
62.5kg x 3
Chest Supported BB Row
60kg x 8
60kg x 8
60kg x 6
Low Pulley Face Pull
12kg x 12
19kg x 12
19kg x 12
19kg x 12
Seated DB Lateral Raise
6s x 8
6s x 7
6s x 7
BB Shrugs /superset/ Neck Extension
20kg x 12 // 2.5kg x 12
40kg x 14 // 5kg x 12
40kg x 12 // 5kg x 12
40kg x 12 // 5kg x 12
Flat BB Bench
60kg x 5
70kg x 3
80kg x 1
90kg x 1
95kg x 1
95kg x 1
95kg x 1
75kg x 6 + 2 + 2 + 2
Close-Grip Pulldowns
19kg x 6
26kg x 1
40kg x 1
47kg x 6
55kg x 6 + 2 + 2 + 2
BB Dead Row (off bottom pins in rack)
20kg x 6
30kg x 1
40kg x 6
50kg x 6
60kg x 6 + 2 + 2 + 2
Close Grip BB Bench
20kg x 6
30kg x 1
40kg x 1
50kg x 6
60kg x 6 + 2 + 2 + 2
Chest Supported Face Pull
5kg x 6
7.5kg x 1
10kg x 1
15kg x 6
17.5kg x 6 + 2 + 2 + 2
Unilateral Seated DB Side Raise
1.25kg x 6 per arm
2.5kg x 1 per arm
3.5kg x 1 per arm
5kg x 6 per arm
6kg x 6 + 2 + 2 + 2 per arm
Ez-Bar Curls
Bar x 6
Bar+5kg x 1
Bar+10kg x 1
Bar+15kg x 6
Bar+17.5kg x 6 + 2 + 2 + 2
Concept 2 Rower
3 minutes 50 seconds
Enjoyed this session. Adding some singles at 90% or above every other wave for some strength specific work.
BB Squats
50kg x 5
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
100kg x 1
100kg x 1
80kg x 6 + 2 + 2 + 2
Unilateral Cybex Machine Leg Curl
5kg x 6 per leg
7.5kg x 1 per leg
10kg x 1 per leg
15kg x 6 per leg
17.5kg x 6 + 2 + 2 + 2 per leg
HS Calf Press
40kgx 6
50kg x 1
60kg x 1
75kg x 6
85kg x 6 + 2 + 2 + 2
Machine Crunches
10kg x 6
20kg x 1
30kg x 6
40kg x 6 + 2 + 2 + 2
Really good session! Was apprehensive about training legs again as I trained them on Friday but calories have been ridiculously high past few days (about 5000!) so think that helped.
Todays Macros
kcals - 4,102
Protein - 201g
Carbohydrates - 453g
Fat - 132g
As of today I've gained 16lbs since I started training again after my Heart Failure. Really happy with this!
3,920 Calories
222g Protein
460g Carbohydrates (143g Sugars)
136g Fat
44g Fibre
Really solid stuff in here mate.
Impressive!
I hear you on how much weight loss affects your strength. I've hit training again start of October and ive lost about 20lbs+ since June.
Keep up the good work!
Liking the volume with the legs.
Its probably around 25% at 216lbs but to be honest it's not a major concern for me. If it was at a point where it affects my health or confidence then I'd cut but main priority is adding mass right now and getting back to where I was before. I dont eat ridiculously clean but dont really eat junk either so not too worried about gaining much more fat.
I am planning to cut for a few Months come New Year though. I've never been lean but it will be a further challenge to strip down to around 10% per cent and a major milestone for me.
Here's an example of a days eating - http://www.myfitnesspal.com/reports/...&to=2013-10-21
Military Press
20kg x 6
30kg x 1
40kg x 1
50kg x 1
62.5kg x 1
62.5kg x 1
62.5kg x 1
45kg x 6 + 2 + 2 + 2
Machine Assisted Pullups
Bodyweight minus 80kg x 6
Bodyweight minus 70kg x 1
Bodyweight minus 60kg x 1
Bodyweight minus 50kg x 6
Bodyweight minus 40kg x 6 + 2 + 2 + 2
Hammer Strength Chest Supprted Machine Row
20kg x 6
30kg x 1
40kg x 1
50kg x 6
60kg x 6
70kg x 6 + 2 + 2 + 2
Nautilus Machine Chest Press
16kg x 6
23kg x 1
30kg x 1
43kg x 6
50kg x 6
57kg x 6 + 2 + 2 + 2
Cable Pushdowns
5kg x 6
10kg x 1
15kg x 1
21.5kg x 6
28kg x 6 + 2 + 2 + 2
Unilateral DB Preacher Curls
3.5kg x 6 per arm
5kg x 1 per arm
6kg x 1 per arm
7.5kg x 6 per arm
10kg x 6 + 2 + 2 + 2 per arm
BB Shrugs
20kg x 6
30kg x 1
40kg x 1
50kg x 6
60kg x 6 + 2 + 2 + 2
Good session despite having too much caffeine preworkout which caused me to be a bit jittery and unsettled throughout. Starting to increase the weights over the next few weeks, gonna smash some PR's!