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Child Item

I don't know what I'm doing but I know what I've done

Alf Veedersane

As a result of consistently losing my log book, I decided to keep a log here for myself and probably the general amusement of others

Currently 6ft tall and about fluctuate between 67-69 kg. Relative novice at all this, to be honest.

So, here goes.

Took the afternoon off work so I had time to give the legs a good going over.

Squats

Bar x 10

40 x 10

60 x 5

80 x 3

90 x 6

80 x 10

70 x 10

60 x 10

Leg Extensions / Hamstring Curls 'super' set

Extensions:

Pin 12 *15

Pin 14 *15

Pin 20 *15

Pin 16 *15

Pin 20 *15

Hamstring Curls:

Pin 7 x 15

Pin 8 x 15

Pin 12 x 8

Pin 10 x 12

Pin 12 x 8

Standing Calf Raises

Pin 6 x 15

Pin 7 x 15

Pin 7 x 15

Pin 8 x 15

Pin 8 x 15

Incline Leg Press

50kg x 15

70kg x 15

90kg x 15

110kg x 10

90kg x 10

Seated Machine Calf Raises

30 kg x 5 x 15

Glute Machine

Each leg got a dose of the following:

60kg * 15

62.5kg * 15

65kg * 15

67.5kg * 15

70kg * 15

Really had to have a word with myself to convince my head to keep me therefor the full five sets.

Spaghetti legs the whole way home. I can't feel my legs anymore. I can feel a burning sensation in their place though...

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BossArky

new2tri19 wrote: »

Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

Sorry Alf to hijack / spam your thread.

new2tri19 - don't overanalyze

Just sometimes you got to get on with it and do it and figure out how it feels for your own progression/recovery.

Regarding knees coming up on pull ups - try holding a DB between your lower legs (don't ask how - just figure it out: whatever feels best for you) and that will keep your legs from raising up. May also stop some swinging back and forth and allow you to main a better rhythm. Just don't try holding a DB between ankles if you are training over a tiled floor or something (... may damage flooring if DB slips, etc).

Switch grips every couple of workouts that you are doing pull ups/chin ups. If I go 12 sessions over 6 weeks with purely pull ups (palms away) then sometimes shoulders get a bit battered which affects Bench.

If I go purely chins ups (palms towards face) then sometimes elbows may feel a bit battered... and affect Bench.

If I don't do any chin ups or barbell rows at all..... then that affects Bench as back strength/lat pump/size/stability decreases.

I see a pattern :eek:

Neutral grip in moderation, with some Barbell Row, is probably a nice middle ground. Sprinkle in the other varieties and see how if affects your own progression on that lift, and others.

Alf Veedersane

new2tri19 wrote: »

Do you find there's much carryover to the palms forward version ? I feel like neutral grip targets the arms more .
Also do you try keep legs down when your doing neutral grip I find I get to about 16 and then my knees start coming up with the rest of my body as I try eek out them last reps , is that bad ?

There's a progression...chin ups use more bicep, neutral grip less so and then pull ups. They're still the same movement so there's definitely a carry over but it's just the degree of assistance from other muscles.

Swinging legs or pulling up knees is usually an attempt to give a bit of momentum. Try keeping your legs more rigid...definitely helps and stops swinging around.

One thing I would be aware of is that if you're tiring and starting to grind out a few more reps, make sure you keep your wrist neutral. I went through a block of weighted pull ups and ended up with a sore elbow because there was too much load on the muscles on the inner forearm muscles and end up stressing tendon at the elbow. So had to drop heavy pulling movements for 2 blocks (8 weeks).

Listen to your elbows and shoulders so you don't miss an injury in waiting.

Alf Veedersane

Friday 18/6/2021

A) Leg Extensions
5 x 12-15

Single-Leg Poliquin Leg Curl (3s eccentric)
5 x 6 e/s

C) Lying Leg Curl
5 x 15-20

D) Seated Calf Raise
5 x 12-15

E) Standing Calf Raises
5 x 12-15

F) Wall Sits
5 x Max

Alf Veedersane

Monday 5/7/2021

Bench
85kg x 5 (@8)
80kg x 8
72.5kg x 12

C) Incline Bench
55kg x 5 x 12-15 (60 total reps)

D) DB OHP
5 x 15

E) Lateral Raises
5 x 15

F) Cable Crossover
5 x 15

Should have stayed at 82.5 for set of 5 @8. Was more like @9. Took a little from the back offs. Stop increasing for the sake of it.

Figured there would be fewer incline reps than last week because they were done the day after the main bench.

Alf Veedersane

Wednesday 7/7/2021

A) Bench

100kg x 1 (@9)

90kg x 3 (3+)

85kg x 5 (5+)

B) 3" Lunchbox Press (3-5 reps)

85kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

30kgs x 5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Patsy167

Nice Job on the bench - Very impressive so soon after gyms being back - Must be very pleasing to see all of the hard work put in with the home push workouts transferring over.

Alf Veedersane

Friday 9/7/2021

A1) Pull ups

4 x 12

1 x 15

A2) BB Shrugs

120kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 12

27.5kg x 13

B1) Seated Row

5 x 15

B2) DB Hammer Curls

5 x 12-15

C) Face Pulls

5 x 12-15

Alf Veedersane

https://boards.ie/discussion/comment/117633125#Comment_117633125

It's not the same at home....you're not training the movement, the bar path etc.

But every workout I did reduced how far off I would fall so it definitely helped.

Alf Veedersane

Monday 12/7/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Alf Veedersane

Wednesday 14/7/2021

A) Bench

85kg x 5 (@8)

80kg x 9 (8+)

72.5kg x 13 (12+)

B) Incline Bench

55kg x 5 x 12-15 (63 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

E) Cable Crossover

5 x 15

Alf Veedersane

Friday 16/7/2021

A) Bench

100kg x 1 (@9)

90kg x 4 (3+)

82.5kg x 7 (5+)

B) 3" Lunchbox Press (3-5 reps)

87.5kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

30kgs x 5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Alf Veedersane

Monday 19/7/2021

A1) Pull ups

4 x 12

1 x 13

A2) BB Shrugs

122.5kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 12

27.5kg x 14

B1) Seated Row

4 x 12-15

B2) DB Hammer Curls

4 x 12-15

C) Face Pulls

5 x 12-15

paw patrol

https://boards.ie/discussion/comment/117635701#Comment_117635701

3" Lunchbox Press (3-5 reps)

consider me uneducated and unable to use google (i tried)

but what is that?

Alf Veedersane

https://boards.ie/discussion/comment/117635730#Comment_117635730

Not surprised you didn't find it on Google :)

It's a Board Press....I just don't have a 3" board so I use a lunchbox that does the same job as a 3" board.

paw patrol

https://boards.ie/discussion/comment/117635830#Comment_117635830

haha 😂

not gonna lie.

I'm in fcuking tears of laughter here.

Alf Veedersane

https://boards.ie/discussion/comment/117636059#Comment_117636059

You and anyone watching me strap a lunchbox to my chest with a band!

Alf Veedersane

https://boards.ie/discussion/comment/117636059#Comment_117636059

Had an old photo of the lunchbox press in action

paw patrol

https://boards.ie/discussion/comment/117639163#Comment_117639163

Nice set up. ..

I genuinely didn't cop that and was looking for this crazy exercise

Alf Veedersane

https://boards.ie/discussion/comment/117639964#Comment_117639964

Years of watching MacGyver, innit

Alf Veedersane

Wednesday 21/7/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Dtp1979

https://boards.ie/discussion/comment/117635701#Comment_117635701

Must get me a lunchbox

Alf Veedersane

https://boards.ie/discussion/comment/117644323#Comment_117644323

It's a good exercise after heavier benching. Allows you to lift heavy but pushes more load on triceps and allows you to overload a little.

Alf Veedersane

Wednesday 2/8/2021

A) Bench

85kg x 5

82.5kg x 8 (8+)

72.5kg x 12 (12+)

B) Incline Bench

55kg x 5 x 12-15 (60 total reps)

C) DB OHP

5 x 15

D) Lateral Raises

5 x 15

E) Cable Crossover

5 x 15

Was away for a week or so.

Forgot fractional plates. Everything felt a little bit heavy after the break but that's grand.

Alf Veedersane

Wednesday 4/8/2021

A) Leg Extensions

5 x 12-15

B) Single-Leg Poliquin Leg Curl (3s eccentric)

5 x 6 e/s

C) Lying Leg Curl

5 x 15-20

D) Seated Calf Raise

5 x 12-15

E) Standing Calf Raises

5 x 12-15

F) Wall Sits

5 x Max

Swapped this with what was Day 4 because the day 4 DOMS are real and next day is Day 1, which is the main bench day. Secondary Bench day is now Day 3 so 4 days between the 2 bench days

Alf Veedersane

Friday 6/8/2021

A) Bench

100kg x 1 (@9)

90kg x 3 (3+)

82.5kg x 5 (5+)

B) 3" Lunchbox Press (3-5 reps)

85kg x 5, 5, 5, 5, 5

C1) DB Rows

5 x 8 e/s

C2) NG DB Press

30kgs x 5 x 8

D) Skullcrushers

5 x 8

E) Tricep Pushdown

5 x 10

Just felt off today. Somehow still a little sore after Monday. Took a touch off lunchbox press. Got it done anyway

Alf Veedersane

Monday 9/8/2021

A1) Pull ups

4 x 12

1 x 13

A2) BB Shrugs

125kg x 5 x 15

A3) BB Curls

27.5kg x 4 x 12

27.5kg x 15

B1) Seated Row

5 x 12-15

B2) DB Hammer Curls

5 x 12-15

C) Face Pulls

5 x 12-15