Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

One speed , one gear....GO!

Options
  • 27-07-2015 1:50pm
    #1
    Closed Accounts Posts: 1,707 ✭✭✭


    Hello ,
    I read some of the logs here and I thought I'd write my own. shared ideas etc...

    I'm 38 5'9 95kg BF mid teens - everybody says they're 15% !
    some abs definition but I've noticeable fat below the belly button.

    Not sure what my goals really are . be stronger , more muscle, less fat and be able to do stuff like climbing- frame, swing from trees , kick football etc...
    Also want to be able to beat up burglars and have women swoon in my presence.

    Before end of the year I'd like to take a chunk off that BF too.

    I'm at an age now where I'm seeing people my own age fall apart physically and where the gap between the physically able and not able is getting quite pronounced.
    No prizes for guessing what side I want to be on.



    Vertical Push/Pull

    warm up

    5 rounds of
    A1: Barbell OH Press 45kg , 50kg , 55kg , 60kg, 65kg x 6 (all weights x 6)
    1 min rest
    A2: Chins x 6

    3 rounds of:
    B1: DB seated shoulder press 25kg x 8
    1 min rest
    B2 : Lat pulldown 60kg x 12

    4 rounds of :
    C1: Front Plate raise 20kg x 12
    1 min rest
    C2: Standing straight arm lat pulldown 30kg x 12


    3 x 2mins rounds on the bag , various / random combos.


    first week trying this approach , will try for 12 weeks.
    The aim isn't super-setting but training opposite muscles at the same time with a rest period between each exercise.

    Weights were a little lighter - I know I can (or could) do 75kg x 5 on OHP but will move up weights as weeks goes on.
    Seated DB OHP is much harder with no back support , a lesson learned.

    overall happy with a quick session and it was a really good mood enhancer.
    I went in so-so and came out feeling good.


«1345

Comments

  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Legs

    5 rounds :
    A1: Leg extension x 12
    1 min rest
    A2: Seated leg curl x 12

    Squat:
    60kg x 8
    80kgx 8
    100kg x 8
    120kg x 8 , 8
    130 x 8

    Stiff leg DL
    100kg x 5 x 6


    I must say i don't like seat leg curl.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    horizontal push/pull

    5 sets
    A1: Bench 85kg x 8
    A2: barbell row 70kg x 8

    3 sets
    B1 : Incline DB press 27.5kg x 8
    B2: Chest supported row 40kg x 8

    3 sets
    C1: Pec deck Flyes x 12
    C2: Pec Desk Rear Delt x 12


    5 x 2min rounds on the bag.
    various hand only combos.


    Stuff happened earlier in the week .
    positive stuff but left me tired as fcuk
    took a lot out of me so missed about 5 days training.
    so back in the groove
    probably go a bit heavier on db's next time.
    rest of it was all good.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    arms

    4 sets:
    A1: EZ barbell curls 30kg x 10
    A2: Tricep Pushdown 50kg x 10

    3 Sets:
    B1: Bent over barbell concentration curl 25kg x 12
    B2: Tricep over head ext 45kg x 12

    3 sets:
    C1: Incline DB curl 15kg x 10
    C2: Seated DB French Press 25kg x 10


    hungover workout. glad I had nothing major like squats planned.
    Never did an arm day before . was kinda enjoyable but not sure of the workout value of it but it's on the program. As I'd never tried this before weights need a little adjusting in the future.
    Although today it was a godsend.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Vertical Push / Pull

    5 sets :
    A1: Barbell OHP 45kg , 50kg , 55kg , 60kg , 65kg , 67.5kg All x 6
    A2: Chin UP x 6

    3 Sets:
    B1: seated DB Shoulder Press 25kg x 8
    B2: lat pull down 66kg x 12

    4 sets:
    C1: Front Plate Raise 20kg x 12
    C2: Standing Straight Arm Lat pulldown 35kg x 12

    Stretch

    All good , I like this day. Felt good this morning
    Missed yesterdays spin class but I'll catch up at weekend with similar or a HIIT session.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    5 rounds of:

    A1: 50kg barbell , 5 reps of each

    deadlift
    row
    hang clean
    push press
    squat

    A2: 500 meter row . level 7. for 40 s/m

    no rest periods.



    some stretch and bear crawls

    20mins elliptical machine


  • Advertisement
  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Legs

    Leg extension
    66kg x 5 x 12

    Seated leg curl
    39kg x 5 x 12

    Squat:
    Bar x 8
    40kg x 8
    60kg x 8
    80kg x 8
    100kg x 8
    120kg x 8
    130kg x 8

    Stiff leg DL
    105kg x 2 x 6
    120kg x 2 x 6

    ab wheel kneeling roll out - 3 x 20

    should have mixed the leg ext and curl but curl machine was taken and I didn't want to share with the person using it. They made such a big deal of their set up that I felt I'd be best staying away


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Arms

    4 sets:
    A1: EZ barbell curls 35kg x 10
    A2: Tricep Pushdown 65kg x 10

    3 Sets:
    B1: Bent over barbell concentration curl 30kg x 12
    B2: Tricep over head ext 60kg x 12

    3 sets:
    C1: Incline DB curl 17.5kg x 12
    C2: Seated DB French Press 30kg x 10

    weight up a little from last week. Getting the hang of these exercises.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    some stretch , foam roll

    10 mins elliptical machine

    threadmill

    @ 5% incline

    3 mins @ 10kph

    30secs on / 30sec off

    15 kph
    15.5 kph
    16 kph
    16.5 kph
    17 kph x 6 times

    5 mins elliptical machine


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up - stretch

    threadmill

    @ 5% incline

    3 mins @ 10kph

    30secs on / 30sec off

    15 kph
    15.5 kph
    16 kph
    16.5 kph
    17 kph
    17.5 x 5 times

    10 mins walk between 5 - 6kph 1% incline


    got up at 05:45 to train this morning and got a call at 6:00 which scuppered training.
    Who the fcuk rings people at 6am?
    had access to a room with a threadmill and bike.
    hence this workout and not what I'd planned to do.
    enjoyable nonetheless.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Vertical Push / Pull

    warm up

    5 sets :
    A1: Barbell OHP 40kg , 50kg , 55kg , 60kg , 65kg , 70kg All x 6
    A2: Chin UP (BW + 5kg) x 6

    3 Sets:
    B1: seated DB Shoulder Press 25kg x 10,10, 8
    B2: lat pull down 73kg x 10,10,10

    4 sets:
    C1: Front Plate Raise 20kg x 12
    C2: Standing Straight Arm Lat pulldown 35kg x 12

    Stretch

    All good. 70kg on the OHP felt easy , easier than the 65kg was.
    enjoy this routine.


  • Advertisement
  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Is it a 'generic' program or something you put together yourself?

    Or a bit of Column A and a bit of Column B?


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Is it a 'generic' program or something you put together yourself?

    Or a bit of Column A and a bit of Column B?

    99% from column A.
    generic from tnation.

    https://www.t-nation.com/workouts/arnolds-agonist-antagonist-training


    I have changed 1 or 2 exercises -
    barbell curls to EZ barbell curls cos my wrists don't like barbell curls.
    And Incline press to DB incline press
    otherwise it's all as written.

    *Edit
    any additional cardio stuff is mine own made up stuff though


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    5 sets
    A1: Bench 85kg x 8
    A2: barbell row 75kg x 8

    3 sets
    B1 : Incline DB press 27.5kg x 8
    B2: Chest supported row 40kg x 8


    quick session at 7am. didn't get it all finished as was in a rush.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Legs

    A 1 : Leg extension
    66kg x 5 x 12

    A 2 : Seated leg curl
    39kg x 5 x 12

    Squat:
    Bar x 8
    60kg x 8
    80kg x 8
    100kg x 8
    120kg x 8
    130kg x 8
    135kg x 8

    Stiff leg DL
    100kg x 6
    120kg x 3 x 6


    palloff Hold - 35kg 60 secs per side.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    spin class 45mins


    wasn't with it today. so did a spin class and wasn't with that either.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Vertical Push/Pull

    warm up

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 & 72.5 kg x 5
    A2: Chins BW + 5kg x 6

    3 rounds of:
    B1: DB seated shoulder press 25kg x 10
    B2 : Lat pulldown 73kg x 10

    4 rounds of :
    C1: Front Plate raise 20kg x 12
    C2: Standing straight arm lat pulldown 32kg x 12


    some reason I ran out of time and had to go to work when I'd planned to do a few rounds on the bag

    72.5 OHP , had 6 easily in the bag but ruined momentum/breathing as the 5th rep came down.
    overall pleased as only had 5 hours sleep.
    I like this day the most , I get a nice pump in my shoulders/upper back and creates a good feeling.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    4 sets:
    A1: EZ barbell curls 30kg x 10, 40kg x 8 , 35kg x10, 10
    A2: Tricep Pushdown 64kg x 12 , 70kg x 12 . 74kg x 12,12

    3 Sets:
    B1: Bent over barbell concentration curl 30kg x 12
    B2: Tricep over head ext 64kg x 12

    3 sets:
    C1: Incline DB curl 17.5kg x 10
    C2: Seated DB French Press 32.5kg x 10


    quick evening session.
    big mistake , gym packed with many pretenders to the title of "Arms King"
    I guess it was the Friday night guns session.

    But my own fault for missing morning session.

    happy with progress as this level of arm work is new territory for me. I'll stick at these weights for a week or 2.
    lovely pump by the end.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    horizontal push/pull

    5 sets
    A1: Bench 80kg x 8 , 87.5kg x 8,8,8,8
    A2: barbell row 80kg x 8

    3 sets
    B1 : Incline DB press 30kg x 8
    B2: Chest supported row 50kg x 8

    3 sets
    C1: Pec deck Flyes 45kg x 12
    C2: Pec Desk Rear Delt 45kg x 12


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    some stretch

    10 mins elliptical machine

    threadmill

    @ 5% incline

    3 mins @ 10kph

    30secs on / 30sec off

    15 kph
    15.5 kph
    16 kph
    16.5 kph
    17 kph x 6 times

    5 mins walk on threadmill @ 5kph 1% incline

    foam roll


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    Vertical Push/Pull

    warm up

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg x 6 & 72.5 kg x 3
    A2: Chins BW + 5kg x 6

    3 rounds of:
    B1: DB seated shoulder press 22.5kg x 10
    B2 : Lat pulldown 73kg x 10

    4 rounds of :
    C1: Front Plate raise 20kg x 12
    C2: Standing straight arm lat pulldown 32kg x 12

    3 x 2 mins rounds on the bag

    stretch


    came into the gym with loads aches. supposed to go squat but not a hope my hips needed a decent hockey ball session and I wasnt in the humour.
    somebody nicked my purple band too which is annoying

    did this instead . It was brutal and I'd no interest or energy,
    crap day. went home.

    used 22.5kg for db press cos couldn't find 25kg


  • Advertisement
  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    25 mins warm up , stretch , foam roll and hockey ball

    Legs

    5 rounds :
    A1: Leg extension 45kg, 50kg , 55kg, 60kg , 60kg x 12
    1 min rest
    A2: Seated leg curl x 39kg , 45kg x 4 x 12

    Squat:
    bar x 8
    60kg x 8
    80kgx 8
    100kg x 8
    120kg x 8
    130kg x 8
    140kg x 8

    Stiff leg DL
    100kg x 6
    120kg x 3 x 6


    arms

    4 sets:
    A1: db curls 20kg x 10 , 22.5kg x 3 x 10
    A2: Tricep Pushdown 50kg x 10

    3 Sets:
    B1: Bent over barbell concentration curl 30kg x 12
    B2: Tricep over head ext 50kg x 12

    3 sets:
    C1: Incline DB curl 17.5kg x 2 x 10 , 12.5kg x 10
    C2: Seated DB French Press 32.5kg x 10


    took yesterday off , rested , slept and ate like it was christmas day.
    work up today feeling good

    so did a double session to catch up on yest, went well was a bit tiring.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    I'll swap my hamstring curl numbers for your squat numbers. That's fair, right? :)


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    I'll swap my hamstring curl numbers for your squat numbers. That's fair, right? :)

    ha! Yeah....:)
    hopefully I'll kick on a bit , squat is the 1 exercise where i have some natural ability.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    arayess wrote: »
    ha! Yeah....:)
    hopefully I'll kick on a bit , squat is the 1 exercise where i have some natural ability.

    Actually hadnt realised you did leg curls....was too busy 'mirin the squat numbers!


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    tuesday 01/09/2015

    some stretch / foam roll


    threadmill

    @ 5% incline

    3 mins @ 10kph

    30secs on / 30sec off

    15.5 kph
    16 kph
    16.5 kph
    17 kph
    17.5 kph
    18 kph x 2

    10 mins elliptical

    stretch

    good to be back after few days off
    sacrificed my gainz for the noble water protest , that lead to beer which lead to work and no training.
    18kph was new and tiring.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    horizontal push/pull

    5 sets
    A1: Bench 80kg x 8 , 87.5kg x 8,8,8,8
    A2: barbell row 80kg x 8

    3 sets
    B1 : Incline DB press 30kg x 8
    B2: Chest supported row 50kg x 8

    3 sets
    C1: Pec deck Flyes 45kg x 15
    C2: Pec Desk Rear Delt 45kg x 15


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up
    foam roll

    weighted crunch: 15kg plate x 12,12,12
    plank x 60 secs
    superman plank x 2 x 30 secs

    4 sets:
    A1: DB Curls 22.5kg x 10,,10, 10, 10
    A2: Tricep Pushdown 60kg x 12 , 70kg x 12,12,12

    3 Sets:
    B1: Bent over barbell concentration curl 30kg x 12,12,12
    B2: Tricep over head ext 64kg x 12,12,12

    3 sets:
    C1: Incline DB curl 15kg x 10,10,10
    C2: Seated DB French Press 32.5kg x 12,12,12

    went down to do legs but all racks taken (at 6.30am :( )
    barbell curls give me a pain in my forearm so swapping in DB curls instead.


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    warm up

    5 rounds of
    A1: Barbell OH Press 55kg , 60kg , 65kg , 70kg , 72.5 kg x 6
    A2: Chins BW + 6.25kg x 6,6,6,6,6

    3 rounds of:
    B1: DB seated shoulder press 25kg x 10,10,10
    B2 : Lat pulldown 79kg x 10,10,10

    finished with db standing press 15kg x 8

    4 rounds of :
    C1: Standing straight arm lat pulldown 32kg x 12,12,12,10
    C2: Front Plate raise 20kg x 12,12,12,12

    slept through alarm so training was evening instead of usual 6am .
    thankfully gym wasn't too packed


  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    horizontal push/pull

    warm up , stretch

    5 sets
    A1: Bench 80kg x 8 , 90kg x 8,8,8,8
    A2: barbell row 80kg x 8,8,8,8,8

    3 sets
    B1 : Incline DB press 32.5kg x 8,8,8
    B2: Chest supported row 50kg x 8,8,8

    4 sets
    C1: Pec deck Flyes 45kg x 15,15,15,15
    C2: Pec Desk Rear Delt 45kg x 15,15,15,15


    kettlebell suitcase walk

    40kg kettlebell walk 4 lengths of flyefit track = once

    twice each hand . That's 4 in total.

    see here for details.
    https://www.t-nation.com/training/secret-of-loaded-carries


    was away for almost a week , good to get back in the gym esp after plenty of good food and drink .
    feel bloated as hell but hopefully that will pass


  • Advertisement
  • Closed Accounts Posts: 1,707 ✭✭✭arayess


    arms

    warm up

    ab wheel 3 x 20

    4 sets:
    A1: DB Curls 22.5kg x 10,,10, 25kg x 8, 8
    A2: Tricep Pushdown 50kg x 12,12 , 70kg x 12,12

    3 Sets:
    B1: Bent over barbell concentration curl 30kg x 12,12,12
    B2: Tricep over head ext 64kg x 12,12,12

    3 sets:
    C1: Incline DB curl 15kg x 10,10,10
    C2: Seated DB French Press 32.5kg x 12,12,12


    tricep pushdown started on a different machine, leverage is difference hence lower weight.
    incline db curl , dropped to 15kg as I think my form is better than previous 17.5kg


Advertisement