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

Getting stronger getting older

Options
1…4142444647…57

Comments

  • Options
    #1292
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Ohp

    30kg x 4 x 8

    Db Rev fly 11kg x 5 x 10

    Db shrugs 38kg x 3 x 12

    GHR x 3 x 4

    Ez curls 30kg x 3 x 10
    Single Underhand tricep pull down 11kg x 3 x 10

    Easy enough morning. Nothing heavy. GHR can certainly be made easier by moving up snd down on the pads. I’m being as honest on it as I can be. It’s tough and gives a great pump to the hamstrings.

    I bought 4 new commercial roller pads for my leg extension machine as the old ones are just too soft. Spent an hour yesterday taking off the old ones, cutting off the hollow steel tube holders, welding on new solid steel bars and then installing the pads. Massive difference.


  • Options
    #1293
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    I wouldn't be overly concerned with trying to be 'honest' on the GHR to start. Using the pad placement is just a way of progressing on it, if needs be.


  • Options
    #1294
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Alf Veedersane wrote: »
    I wouldn't be overly concerned with trying to be 'honest' on the GHR to start. Using the pad placement is just a way of progressing on it, if needs be.

    True yes. I’m doing enough to be able to complete a full rep that I find challenging. The number of reps will increase. Then I’ll slightly increase the leverage to make it more challenging


  • Options
    #1295
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    True yes. I’m doing enough to be able to complete a full rep that I find challenging. The number of reps will increase. Then I’ll slightly increase the leverage to make it more challenging



    Exactemundo. Great piece of artillery you've added there!


  • Options
    #1296
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Alf Veedersane wrote: »
    Exactemundo. Great piece of artillery you've added there!

    If I buy any more I’ll be shot.


  • Advertisement
  • Options
    #1297
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    If I buy any more I’ll be shot.



    So you were flying close to the sun with the amount of equipment you had brought into the house....and then you got a GHR.


    Fair play :pac:


  • Options
    #1298
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    If i had the money and room for a Leg extensions machine I'd be straight there


  • Options
    #1299
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    coffee_cake wrote: »
    If i had the money and room for a Leg extensions machine I'd be straight there

    My leg extension is just an add on to the relatively cheap adjustable bench I bought a couple of years ago.


  • Options
    #1300
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Alf Veedersane wrote: »
    So you were flying close to the sun with the amount of equipment you had brought into the house....and then you got a GHR.


    Fair play :pac:

    I was very lucky that it fit in the only available space I had left.


  • Options
    #1301
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Squat

    Toe squats up to 100kg x 3

    110kg x 3
    120kg x 3
    130kg x 3

    These were comfortable and that’s exactly what I needed today. My lever belt is closing 2 notches less since Christmas and I’m still down 3kg.

    The above supersetted with: DB Rev flys 13kg x 5 x 12

    GHR x 3 x 6
    Ab wheel x 3 x 8

    I sooo wanted to keep my knee sleeves on to chest during ghr, but I didn’t


  • Advertisement
  • Options
    #1302
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Bench press

    60kg x 7 x 7

    These were fine, nothing too taxing but got a good pump all the same.

    T bar row

    45kg x 3 x 15

    Great pump in the lats and arms.

    Abwheel x 3 x 4

    A little tender from the last session but at least I’m capable of a few today.

    Tricep underhand pushdowns 10kg x 3 x 8


  • Options
    #1303
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 5 x 3

    Easy peezy. May start going heavy shortly.

    GHR 6, 3.75, 3.45, 2.25

    Don’t judge me, every bit counts. I let the foot pad up 1 notch and by Jaysus did I suffer for it, and happy to do so 🙂


  • Options
    #1304
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    I let the foot pad up 1 notch and by Jaysus did I suffer for it, and happy to do so 🙂

    Makes a bigger difference than you expect, doesn't it :pac:


  • Options
    #1305
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Alf Veedersane wrote: »
    Makes a bigger difference than you expect, doesn't it :pac:

    Haha yes. Very humbling


  • Options
    #1306
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    OHP

    40kg. 8,7,7,6

    Db Rev flys 13kg x 4 x 12

    Abwheel x 3 x 8

    Bicep curls 29kg x 3 x 10
    OH tricep extensions 29kg x 3 x 10


  • Options
    #1307
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Squat

    100kg x 3
    110kg x 3
    120kg x 3
    132.5kg x 3

    Supersetted DB Rev flys 13kg x 5 x 12

    GHR x 3 x 5
    Leg extension 30kg x 3 x 8
    Abwheel x 3 x 8

    Ghr and abwheel starting to feel stronger. First time doing leg extensions with the new commercial roller pads. It’s a bit more comfortable


  • Options
    #1308
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Bench

    62.5kg 9, 10, 9, 8

    Pumpalicious.

    T bar row 45kg x 4 x 15

    Also pumpalicious

    Db shrugs 40kg x 4 x 12
    Neck forward/back 10kg x 4 x 15

    Got my new neck harness, same one as Bossarky. Big improvement on my old one


  • Options
    #1309
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 5
    120kg x 4
    135kg x 3
    150kg x 3 x 3

    These all moved easily. Plenty left in the tank to build on.

    Lat shoulder raises 7kg x 5 x 15

    Supersetted these in for some light shoulder work without compromising the deadlifts.

    GHR 7, 6, 8
    Single Leg extension 35kg 10, 10, 9
    Abwheel x 3 x 10

    Triple superset.
    More GHR reps today. Really surprised I managed 8 on the last set. Pretty sure I didn’t adjust any body position. Extra weight on leg extension cause I didn’t do any squats, and it was inevitable I’d go to 10 reps on abwheel one day.


  • Options
    #1310
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    OHP

    40kg x 4 x 8

    Last week I got 8,7,7,6. Big improvement today so.

    BB Row 60kg x 4 x 10
    DB Rev flys 13kg x 4 x 12

    Neck back to front 10kg x 3 x 15
    NG Tricep pushdowns 10kg x 3 x 10

    I may learn the correct terms for these neck exercises


  • Options
    #1311
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Dtp1979 wrote: »
    OHP

    40kg x 4 x 8

    Last week I got 8,7,7,6. Big improvement today so.

    BB Row 60kg x 4 x 10
    DB Rev flys 13kg x 4 x 12

    Neck back to front 10kg x 3 x 15
    NG Tricep pushdowns 10kg x 3 x 10

    I may learn the correct terms for these neck exercises

    Nice workout I might copy , on the barbell row do you touch barbell to chest ? And on the dumbell reverse fly are they done on an incline bench ? Thanks


  • Advertisement
  • Options
    #1312
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    new2tri19 wrote: »
    Nice workout I might copy , on the barbell row do you touch barbell to chest ? And on the dumbell reverse fly are they done on an incline bench ? Thanks

    On the row I’m almost parallel to the floor with my chest. I pull the bar to my belly button.
    On the Db Rev fly’s I do them standing, in a stance not too different to a deadlift start position


  • Options
    #1313
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Squat

    Toes squats to 100kg x 3

    120kg x 3
    130kg x 3
    135kg x 1

    Db Rev flys 13kg x 5 x 12

    GHR x 3 x 8
    Ab wheel x 3 x 10


  • Options
    #1314
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Bench press

    60kg 10, 10, 10, 9

    This was supposed to be 62.5kg but I forgot. Not to worry. They moved fairly well. If I got 4 x 12 at this weight I’d be happy

    T bar row 50kg x 4 x 12

    Fairly easy. It’ll be time to start going heavy on these soon.

    Db shrugs 40kg x 3 x 15
    NG tricep pushdowns 10kg x 3 x 10
    Neck. 10kg x 3 x 15


  • Options
    #1315
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 6
    120kg x 4
    140kg x 3
    160kg x 3
    170kg x 1

    Really happy with the last 2 sets. They moved with ease. Had loads left in the tank.

    Lat raises 9kg x 5 x 10

    GHR x 3 x 8
    Leg extension 35kg x 3 x 10
    Abwheel 12, 10, 10


  • Options
    #1316
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Ohp 40kg x 4 x 8

    These weren’t too hard. I might do them one more time until they’re a tad easier before moving on.

    BB row 62.5kg x 4 x 10
    DB Rev flys

    Added a little to the rows this week. They moved fine. Rev flys burned like they haven’t in a long time.


  • Options
    #1317
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    My wishbone landmine attachment finally arrived today, after 5 months. I’ve already got the grinder and welder out so now it’s all pimped to fit my rack. This should serve me well on squat variations and shoulder work


  • Options
    #1318
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Dtp1979 wrote: »
    My wishbone landmine attachment finally arrived today, after 5 months. I’ve already got the grinder and welder out so now it’s all pimped to fit my rack. This should serve me well on squat variations and shoulder work

    Go easy on that shoulder work :D don't want you improving too much !


  • Options
    #1319
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Squat

    Toe squats to 100kg x 3

    120kg x 3

    Third rep was hairy!! Leaned forward way too much, lost balance and was on my tippy toes for a second. Recovered nicely.

    130kg x 3

    A nice set. Had maybe another 3 in me

    135kg x 2
    140kg x 1
    150kg x 1

    A little stick coming out of the hole on the last but the rest of it was perfectly clean. I went for 150 purely to build some confidence cause lately I’ve been hesitant to go too heavy for whatever reason. Probably because it’s not written down on a program. Gotta get on that. I’d say my true 1rm is around 160/165 atm but I’ll use 155 to work off of for any programming for now.

    All the warmups above were supersetted
    DB Rev flys 13kg x 5 x 12

    GHR x 3 x 10
    Ab wheel 12, 10, 10


  • Options
    #1320
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Bench press

    60kg 12, 12, 12, 9

    I thought it would take me weeks to work up to12 reps. Very surprised I managed 3 x 12 today

    T-bar row

    60kg x 3 x 12

    And the weight goes up. Nice pump and nothing too strenuous


  • Advertisement
  • Options
    #1321
    new2tri19
    Registered Users Posts: 530 ✭✭✭new2tri19


    Dtp1979 wrote: »
    Bench press

    60kg 12, 12, 12, 9

    I thought it would take me weeks to work up to12 reps. Very surprised I managed 3 x 12 today

    T-bar row

    60kg x 3 x 12

    And the weight goes up. Nice pump and nothing too strenuous

    Nice work just out of interest what rest would you take between 3 x12 ?


Advertisement