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300 Pound Club! Possibly maybe, probably not (for deadlift).

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  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    stealing all our ideas!

    I’m just re inventing the wheel :)


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I went for the Genofit fitness test last Wednesday. Here's my results. Something went wrong with VO2Max because 56 is something in supernatural range :D when I can barely run 2km close to walking pace :D

    Fitnesstest.jpg


  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    Welcome back :)


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Dtp1979 wrote: »
    Welcome back :)
    No, unfortunately, I'm not back. I haven't resolved my left hamstring issue yet and now hip and ankle are joining the party, so I'm officially one-legged animal.

    Going back over the Genofit results and comparing their DEXA scan with Podpod scan I had 4 months ago: I'm 0.2% fatter but gained 1.2kg of lean mass too - NO WAY :D:D


  • Registered Users Posts: 115 ✭✭natali1982


    j@utis wrote: »
    I went for the Genofit fitness test last Wednesday. Here's my results. Something went wrong with VO2Max because 56 is something in supernatural range :D when I can barely run 2km close to walking pace :D

    Fitnesstest.jpg


    Hi. I have a Genofit test scheduled for later this month and was wondering how does the test look like and what results do you get. Would appreciate if you could provide some info. Do you get results same day or via email? Thanks a mill


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    natali1982 wrote: »
    Hi. I have a Genofit test scheduled for later this month and was wondering how does the test look like and what results do you get. Would appreciate if you could provide some info. Do you get results same day or via email? Thanks a mill
    You get a booklet with tests explained with the measurements ranges for each test. Together you get a sheet with your results on the same day - that's the page I pictured and put up here. You can try asking for your DEXA scan picture too - you might be luckier than I was (I wasn't given it).


  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    How is the squat coming along?


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Dtp1979 wrote: »
    How is the squat coming along?
    I haven't got far with that but thanks for asking!
    I still have left hamstring/hip issues although much less now after seeing Collin from Movement Clinic in Westpark. Apparently my gluteus medius isn't doing it's job stabilizing the leg that's why I'm so unstable while doing unilateral leg exercises, and other muscles have to compensate for that. My TFL is very tight as a result of that (TFL - Tensor Fasciae Latae), and hammy went most likely because of that too... I'm working on stretching and strengthening what needed but it'll take a while - I started new job, went for holidays, etc... I'm still going to the gym but not as much and I'm generally just taxing along, not lifting anything heavy.


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Sounds like you would be prime for a bro split.

    Chest - arms - chest- arms - chest - arms


  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    Sounds like you would be prime for a bro split.

    Chest - arms - chest- arms - chest - arms

    Plus she could always mix it up too.
    Arms - chest - arms - chest - arms


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Both wrong! ladies split is: ABS - cardio - ABS - cardio - ABS...


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    j@utis wrote: »
    Both wrong! ladies split is: ABS - cardio - ABS - cardio - ABS...

    Instagram tells me there are lots of glute exercises as well.


    Mostly glute posing, mind you...


  • Registered Users Posts: 17,523 ✭✭✭✭Mr. CooL ICE


    j@utis wrote: »
    Both wrong! ladies split is: ABS - cardio - ABS - cardio - ABS...

    And 4x12 for EVERYTHING


  • Registered Users Posts: 5,460 ✭✭✭caviardreams


    Instagram tells me there are lots of glute exercises as well.


    Mostly glute posing, mind you...

    And shoulders! Won't somebody think of the shoulder pump on those boulda shouldaz. Super-triple-giant sets of lateral-front-elevated front-rear delt-seated lateral-neutral grip front raises :cool:


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I knew I had a log here somewhere! Found it!
    With all the big buzz going around after gyms reopening this time, I thought I would document my "come back" on here. The whole 3 weeks of it because we're going back into lockdown again in January, didn't you know that??

    The name of the thread is no more relevant [I'll never get there], so, let's just call it The Great Reset version 2.0.
    This is how version 1.0 went back in July-October period. Linear progression was super fun while it lasted.

    zbCDulD.jpg


    And first "pull" workout after 6 weeks break:

    FitNotes Workout - Tuesday 1st December 2020

    ** Tire Flip **
    - 45 reps - 03:00

    ** Deadlift **
    - 58.0 kgs x 8 reps
    - 68.0 kgs x 6 reps
    - 73.0 kgs x 6 reps x4

    ** Lat Pulldown **
    - 39.7 kgs x 12 reps x4

    ** Dumbbell Row **
    - 17.5 kgs x 12 reps x4
    ss

    ** Single Leg RDL Dumbbell **
    - 17.5 kgs x 12 reps x4

    ** Barbell Row **
    - 29.0 kgs x 12 reps
    - 34.0 kgs x 10 reps x4

    ** Stiff Leg Deadlift **
    - 28.0 kgs x 16 reps
    - 33.0 kgs x 14 reps x4

    ** Hyperextensions **
    - 10.0 kgs x 16 reps x4

    ** Hammer Strength Pull Down Unilateral **
    - 25.0 kgs x 12 reps
    - 27.5 kgs x 10 reps x4

    ** Ski-Erg **
    - 511.0 m - 02:29

    DL felt easy-ish but I didn't want to go too heavy and be too sore the next day. After DL I did a little bit of everything "pull" and went home after 69mins. I'm not that sore today, I could've gone a bit heavier on most of the stuff.

    It felt good to be back and also a bit weird to be surrounded by people with their faces "on", i.e. with no masks :( Oh how miss you beautiful beautiful people. I hate everything about current situation and going to the gym helps me tons to cope with it all.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Today's gym session. "push" workout, i.e. chest + quads.
    I still have left hamstring issue that I had mentioned here before. It'll never go away I'm afraid. What helped me last summer, I mean summer 2019, was a deep tissue massage of hamstrings area, it's just some sort of tightness related to lack of left glute engagement. I have to book one soon again because I can't even run at this stage without injuring myself.

    Bench was wobbly but very manageable at this weight. BP working weight was around 53kg before lockdown. I'm slightly sore from the "pull" workout, my hams and somewhere in between the shoulder blades that annoyed when laying down on the bench.
    I can't do any kind of back squat, so I just did few sets of Zecher's squats [barbell in your elbows], it's funny how I bench more than I squat, so very gym bro style :D

    FitNotes Workout - Thursday 3rd December 2020

    ** Ski-Erg **
    - 630.0 m - 03:02

    ** Flat Barbell Bench Press **
    - 28.0 kgs x 16 reps
    - 33.0 kgs x 12 reps
    - 38.0 kgs x 10 reps
    - 43.0 kgs x 8 reps x4

    ** Barbell Zercher Squat **
    - 27.0 kgs x 12 reps
    - 32.0 kgs x 12 reps
    - 37.0 kgs x 8 reps x4

    ** Incline Dumbbell Bench Press **
    - 15.0 kgs x 12 reps x4

    ** Leg Press Horizontal **
    - 51.0 kgs x 16 reps
    - 56.7 kgs x 16 reps
    - 62.4 kgs x 14 reps
    - 68.0 kgs x 14 reps x4

    ** Decline Barbell Bench Press **
    - 28.0 kgs x 14 reps
    - 38.0 kgs x 12 reps x4

    ** Bulgarian Split Squat (landmine) **
    - 24.0 kgs x 12 reps x4

    ** Leg Extension Machine **
    - 35.0 kgs x 16 reps x4


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Gosh, I'm still sore even two days later, my quads are crying but that nice feeling never lasts - bring on the week two and DOMS are forgotten forever :D

    Today's overhead press test - I felt weaker on this one comparing to bench press but all went up with not too much drama. 65mins, I super-set small exercises where possible.

    FitNotes Workout - Saturday 5th December 2020

    ** Ski-Erg **
    - 500.0 m - 02:30

    ** Kettlebell Swings **
    - 14.0 kgs x 20 reps x3

    ** Overhead Press BB **
    - 20.0 kgs x 12 reps
    - 25.0 kgs x 8 reps
    - 27.5 kgs x 8 reps
    - 30.0 kgs x 6 reps x4

    ** Barbell Glute Bridge (Activator) **
    - 60.0 kgs x 14 reps
    - 90.0 kgs x 14 reps x5

    ** Lateral Dumbbell Raise **
    - 4.0 kgs x 14 reps x4

    ** Deadlift American **
    - 30.0 kgs x 16 reps
    - 40.0 kgs x 14 reps
    - 45.0 kgs x 14 reps x3

    ** Cable Face Pull **
    - 10.0 kgs x 16 reps x4

    ** Cable Standing Abduction (Activator) **
    - 7.5 kgs x 16 reps x4

    ** Hammer Strength Shoulder Press Unilateral **
    - 10.0 kgs x 12 reps
    - 12.5 kgs x 12 reps
    - 15.0 kgs x 8 reps x3

    ** Reverse Hyperextention **
    - 10.0 kgs x 16 reps
    - 15.0 kgs x 16 reps x4

    ** Frog Pumps **
    - 15.0 kgs x 25 reps x4

    ** Cable Upright Row **


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Why did you deadlift an American?


  • Registered Users Posts: 12,755 ✭✭✭✭Dtp1979


    Why did you deadlift an American?

    Why do you deadlift a Romanian?


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Why do you deadlift a Romanian?

    For authenticity.


    And they're usually lighter than Americans.


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Lol. That's the way I input exercises into the app for easier navigation, e.g. deadlift, deadlift sumo, deadlift romanian, american etc, same with, say, squats: squat barbell hb, squat bb front, squat bb zercher, squat db sumo etc.
    There's a slight difference between RDL's and american deadlifts, later are more focused on glutes ;)


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Had to Google it. It seems to be just the change in tilt of the pelvis to lock out.

    Wouldn't have thought it needed it's own name as a movement.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Lighter weight, higher reps and you don't go as low as RDL's, I do feel them in my glutes which is great ;)


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    Tbf, in the video I watched, Bret Contreras was a bit sheepish about giving it it's own name.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Tbf, in the video I watched, Bret Contreras was a bit sheepish about giving it it's own name.

    I'm surprised he hasn't got some variation of hip thrusts named after himself.

    Yesterday's workout. Keeping your log going is quite a job in itself.
    No more DOMS, even squeezed some abs and bicep work in :D

    FitNotes Workout - Monday 7th December 2020

    ** Tire Flip **
    - 40 reps - 02:35

    ** Deadlift **
    - 40.0 kgs x 10 reps
    - 60.0 kgs x 7 reps
    - 70.0 kgs x 6 reps
    - 80.0 kgs x 6 reps x2
    - 80.0 kgs x 5 reps x2

    ** Cable Row Standing One-Arm **
    - 15.0 kgs x 12 reps
    - 17.5 kgs x 10 reps x2
    - 17.5 kgs x 8 reps x2

    ** Cable Crunch **
    - 17.5 kgs x 20 reps
    - 20.0 kgs x 20 reps x3

    ** Hammer Strength Pull Down Unilateral **
    - 25.0 kgs x 12 reps
    - 30.0 kgs x 8 reps x4

    ** Single Leg RDL Dumbbell **
    - 20.0 kgs x 14 reps x4

    ** Leg Curl Machine Seated **
    - 35.0 kgs x 14 reps
    - 42.0 kgs x 14 reps x4

    ** Straight-Arm Cable Pushdown **
    - 16.3 kgs x 16 reps x4

    ** Hyperextensions **
    - 15.0 kgs x 16 reps x4

    ** Dumbbell Bicep Curl **
    - 8.0 kgs x 8 reps x3


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Yesterday's chest+quads workout. BP is going up well. Quads are a bit complaining today, so not too bad overall.

    FitNotes Workout - Wednesday 9th December 2020

    ** Ski-Erg **
    - 615.0 m - 03:02

    ** Barbell Zercher Squat **
    - 27.0 kgs x 12 reps
    - 37.0 kgs x 10 reps
    - 42.0 kgs x 8 reps x4

    ** Flat Barbell Bench Press **
    - 28.0 kgs x 12 reps
    - 33.0 kgs x 12 reps
    - 38.0 kgs x 8 reps
    - 43.0 kgs x 6 reps
    - 45.5 kgs x 6 reps x4

    ** Front Foot Elevated Split SQ **
    - 22.0 kgs x 10 reps
    - 27.0 kgs x 10 reps
    - 29.5 kgs x 10 reps x4

    ** Strive Bench Press Unilateral **
    - 25.0 kgs x 12 reps x4

    ** Leg Press 45 Degrees **
    - 40.0 kgs x 14 reps
    - 60.0 kgs x 14 reps
    - 70.0 kgs x 12 reps x4

    ** Magnum Systems Incline Chest Press **
    - 45.4 kgs x 12 reps x2
    - 45.4 kgs x 10 reps x2

    ** Leg Extension Machine **
    - 35.0 kgs x 16 reps x4


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    And today's glutes & shoulders. I was late for my session and couldn't finish it properly, I was stuck in traffic forever after school run, ah the joys of parenthood.

    FitNotes Workout - Thursday 10th December 2020

    ** Wall Ball **
    - 5.0 kgs x 20 reps x3

    ** Kettlebell Swings **
    - 16.0 kgs x 16 reps x3

    ** Leg Adductor Machine **
    - 50.0 kgs x 16 reps x3

    ** Barbell Hip Thrust (Activator) **
    - 50.0 kgs x 16 reps
    - 80.0 kgs x 12 reps x4

    ** Overhead Press BB **
    - 18.0 kgs x 12 reps
    - 28.0 kgs x 8 reps
    - 33.0 kgs x 5 reps x4

    ** Deadlift Sumo **
    - 48.0 kgs x 14 reps
    - 68.0 kgs x 14 reps
    - 73.0 kgs x 14 reps x3

    ** One-Arm Standing DB OHP **
    - 12.5 kgs x 12 reps x4

    ** Walking Lunges BB **
    - 25.0 kgs x 7 reps
    - 27.5 kgs x 7 reps
    - 30.0 kgs x 8 reps x3

    ** Lateral Dumbbell Raise **
    - 6.0 kgs x 10 reps x4

    ** Cable Standing Abduction (Activator) **
    - 7.5 kgs x 16 reps x3

    ** Cable Face Pull **
    - 12.5 kgs x 16 reps x3

    ** Reverse Hyperextention **
    - 20.0 kgs x 14 reps x3


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I went for physio straight after my workout. The inner part of my left leg hamstrings is very tight and also needs strengthening. I'm in bits all day after 30min deep tissue massage which was close to tears painful. It did the trick last time, I'm hoping it's gonna work again, or at least to some degree, so fingers crossed. Taking ibuprofen and eating ice-cream to comfort myself.


  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    "j@utis wrote: »
    Magnum Systems Incline Chest Press

    Not gonna lie...I do want a Magnum right now


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Not gonna lie...I do want a Magnum right now
    We have a whole lot of mismatch equipment in our gym but it's all fine, doing the job. I love ice-cream too.

    Yesterday's workout. I was still in bits after Thursday's physio, so not the most pleasant experience but DLs went up quite easy, will slap another +5 on the next time.

    FitNotes Workout - Saturday 12th December 2020
    Total Volume: 14,102 kgs

    ** Tire Flip **
    - 40 reps - 02:20

    ** Hammer Strength Pull Down Unilateral **
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 10 reps
    - 30.0 kgs x 10 reps
    - 30.0 kgs x 10 reps
    - 30.0 kgs x 10 reps

    ** Single Leg RDL Dumbbell **
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps
    - 20.0 kgs x 12 reps

    ** Lat Pulldown **
    - 43.5 kgs x 8 reps [Wide grip]
    - 46.0 kgs x 8 reps
    - 46.0 kgs x 8 reps
    - 46.0 kgs x 8 reps
    - 46.0 kgs x 8 reps

    ** Deadlift **
    - 48.0 kgs x 10 reps
    - 68.0 kgs x 8 reps
    - 78.0 kgs x 6 reps
    - 88.0 kgs x 5 reps
    - 88.0 kgs x 5 reps
    - 88.0 kgs x 5 reps
    - 88.0 kgs x 5 reps

    ** Barbell Row **
    - 29.0 kgs x 10 reps
    - 36.5 kgs x 10 reps
    - 36.5 kgs x 10 reps
    - 36.5 kgs x 10 reps
    - 36.5 kgs x 10 reps

    ** Cable Crunch **
    - 20.0 kgs x 20 reps
    - 20.0 kgs x 20 reps
    - 20.0 kgs x 20 reps
    - 20.0 kgs x 20 reps

    ** Romanian Deadlift **
    - 38.0 kgs x 12 reps
    - 43.0 kgs x 12 reps
    - 43.0 kgs x 12 reps
    - 43.0 kgs x 12 reps
    - 43.0 kgs x 12 reps

    ** Cable Row Standing One-Arm **
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps
    - 20.0 kgs x 10 reps


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