Leaving the nest

VW 1 · 07-03-2015 4:30pm

Pulled my hamstring last week during my football match, so took a bit of time out.

Still quite nightly, so back and chest today.

DB rows

30kg 3 x 6, 1 x 10

Wide grip, palm forward pull ups

5, 4, 4, 3

Lat pull down

45kg 4 x 8

Seated row machine

39kg 4 x 6

Push up

8 reps x 8 EMOM

Incline DB bench

20kg db 4 x 6

VW 1 · 08-03-2015 3:01pm

More upper body today, arms and shoulders

Tri push downs with rope attachment

32kg 4 x 8

Straight bar dips

4 x 6

Bring Sally up, 20kg bar curls

OH press

30kg bar 4 x 8

Seated DB press

15kg DB 4 x 8

Straight arm DB raises to shoulder

10kg DB 4 x 8 per arm

Shrugs

27.5kg DB 2 x 6
32.5kg DB 2 x 6

Bring Sally up, 25kg bar curls

VW 1 · 15-03-2015 2:28pm

Hamstring wasnt 100% during yhr week, did a spinning class which was a first with the football team on tuesday.

Back to the gym this morning, same type workout as last week, legs tomorrow.

DB row

32.5kg 3 x 6, 1 x 10

Incline DB bench

22.5kg 4 x 6

DB fly

12.5kg 4 x 8

Wide grip palm forward pull ups

4 x 5

Seated cable row

45kg 4 x 6

Lateral pull down machine

52kg 4 x 6

Pushups EMOM

8mins x 10 reps

VW 1 · 16-03-2015 4:50pm

Arms and shoulders

OH press

35kg 4 x 8

Bring Sally up curls

25kg bar

Tri push downs

36kg 4 x 8

Seated DB press

17.5kg DB 4 x 8

Shrugs

32.5kg 4 x 6

Skull crushers

25kg 4 x 6

Bring Sally Up

20kg bar

VW 1 · 19-03-2015 1:49pm

So got into it with a good 10-15 mins of stretching, rolling and mobility before I got under a bar, as it had been a while since I've squatted with being injured.

Decided I want to give my OH Press a bit more attention as I have been trying to incorporate it more. Will likely test my max on my first pull day of the programme, as I have never tested to a max before.

Squat, combined with strict OH Press (although bar started at the floor, not sure what the movement is called!)

Bar 2 x 10 with lots of time spent at the bottom trying to loosen up
60kg x 8
80kg x 5
100kg x 3
110kg 4 x 3

OH Press bar x 10 after warm up set with bar on squat
50kg 4 x 3

So right after squatting, straight into the OH Press triples then a 2 min break

Squats felt strong tbh, surprising considering how little leg work I've done, but maybe the break served me well.

Reverse lunge

22.5kg DB 4 x 6 per leg

Split Squat

40kg x 12 per leg

Front squat

40kg x 5

60kg x 3

70kg 5 x 2

Should have gone heavier with the doubles, but was being cautious as I wasn't certain how fatigued I was or how the legs would hold up.

Legs were like jelly walking out of the gym and, along with my hams/bum, are absolutely killing today.

Nice to get some intensity back in the training tbh, feel quite happy with focussing on specific body parts for specific days.

Anyone with any opinions on how the split across weeks might work/not work or any tips on variants for accessory work are welcome!

VW 1 · 19-03-2015 1:55pm

This was written from the phone prior to the last post but seems to have been lost in translation.

So have decided that I am going to get back to a traditional 3 day split, but still only able to train 2 times per week between work, football, and the child!

Will essentially be completing 2 weeks of programming in 3 weeks of life so to speak.

Going to go with a main movement of squat, bench and DL and work the programme to target legs, push and pull on each of the days.

So the main movements will start off with 70% x 3 80% x 2 and 90% x 1, followed by 75% x 3 85% x 2 and 95% x 1, with a higher starting point and possibly volume for the second part of the cycle.

Feel like I definitely need to get back to focussing on specific assistance work, even though the last cycle yielded 3 PRs I feel that doing it this way will get better results, even if the cycle is dragged over a longer period.

VW 1 · 24-03-2015 12:21am

Push/bench day

70% bench

Bar x 10
40kg x 10
50kg x 6
60kg x 3
65kg 4 x 3 with 3 second negative, felt a little too easy

OH press (to max)
Bar x 10
40kg x 5
50kg x 2
55kg x 1
60kg x 1
55kg 3 x 1

Incline DB press
15kf x 8
20kg x 6
22.5kg 4 x 8

DB Fly
15kg 4 x 8

DB front raises to shoulder height

10kg 4 x 6

Skull crushers

30kg 4 x 6

VW 1 · 25-03-2015 10:55pm

Deadlift

Bar x 10
60kg x 10
80kg x 5
100kg x 3
120kg x 2
130kg 4 x 3

Bent over row

60kg 4 x 6

SLDL

80kg 4 x 8

Shrugs

32.5kg DB 4 x 8

DB Curls

15kg 4 x 8

VW 1 · 30-03-2015 12:32pm

Leg day

Week 2 Day 1

80% squat

Bar2 x 10
60kg x 6
80kg x 4
100kg x 2

120kg 4 x 2, straight into OH Press 50kg x 3, with 2 mins rest between sets

Split squat

45kg 3 x 12 per leg. (Week 1 should have read 3 rounds also, not 1!)

Front squat

75kg 5 x 2 (60s break)

Reverse Lunge

22.5kg DB 4 x 6 per leg (60s break)

Tough workout, definitely feeling it this morning. Front squats felt easy last week, not so much yesterday!

Really not sure as to how spreading the workouts over 3 days in 1.5 weeks is going to affect the numbers in testing at the end of the cycle, but still feeling good with the splitting the workouts over the 3 compounds as opposed to 2 full body workouts per week.

Still hate split squats though. Especially with high volume.

VW 1 · 12-04-2015 1:54pm

Did a workout Good Friday which was pretty horrendous.

Didn't feel strong at all, gym was packed so was essentially working the days plan in reverse.

OH DB Press was ok, missed a couple reps but nothin to get upset about

Incline bench, on the 3rd set I missed the 3rd rep and stopped, 4th got to the 5th rep

DB raises were fine, moved up weight on those and completed all sets

Culminated in attempting my bench. Warmed up to 60kg fine. Due to do 4 sets at 72.5kg and missed a warm up single at 70. Attempted again an missed again, just had nothing in the tank.

Nowhere was free to do my OH press so just left it at that.

Ended up being sick after that, pretty bad way to spend Easter weekend! No energy, in bed and not able to eat any chocolate!

Decided to take a week off to let the body recover.

VW 1 · 12-04-2015 2:35pm

So back in the gym this morning feeling refreshed.

DL

Warm ups to 130kg
150kg 4 x 2

Bent over row

65kg 4 x 6

SLDL

85kg 4 x 8

Shrugs

35kg DB 4 x 8

DB Curls

17.5kg 4 x 8

Felt good, the rest I feel was quite beneficial. Need to get a couple of months of consistent training into me.

VW 1 · 22-04-2015 9:22am

Haven't been able to get a session in in a while.

Last Wednesday, had a midweek football game. Sunday I had a dead leg from my football game on Saturday.

So got to the gym last night for leg day.

Got a rack and started squatting after a good stretch.

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2

135kg 4 x 1

As usual, was OH Pressing after my singles, 50kg for triples

Third single was a little high, probably due to poor set up rather than lack of strength.

Instead of doing the normal programme, I wanted to continue squatting as the singles felt strong and I hadn't squatted in a while so figured it would do no harm.

120kg 3 x 3

After each triple, was doing 80kg bent over rows x 5

100kg (attempted max reps) x 11

Front Squat

40kg x 5
60kg 4 x 6

Took around an hour or so to get through, but felt good to be back lifting relatively heavy and feeling like the strength in my legs was all still there!

VW 1 · 29-04-2015 10:53pm

Bench/Push day on Monday

Bench @ 90%

Bar x 20
40kg x 10
50kg x 6
60kg x 4
70kg x 2
80kg 1, 1, 2, 3

Felt strong after two singles, so had the confidence to go on for a double and triple after the horror show of the last day

OH press

40kg x 6
50kg x 3
55kg x 2
52.5kg 2 x 3

Got the 50, should have upped to 52.5 but got excited and came back for the last two triples

DB incline bench

17.5kg x 6
25kg 5,4,4,3

DB flys

15kg 8,8,8,6

DB front raises to shoulder

No 12.5kgs available, went with 15kg

Getting them up was grand, wasn't as controlled on the way down as I would like

15kg 4 x 6

Session felt strong which was surprising given my recently inconsistent training.

Football season should be wrapping up over the next few weeks so goin to try to squeeze in as much as possible over the summer break.

VW 1 · 08-05-2015 2:14pm

Gym on wednesday, missed the weekend session as I was away.
Got to Flyefit for 10.20 and it was packed, no squat racks/DL platforms or barbells available.
DB Curls
15kg x 8
20kg 4 x 8
DB Shrugs
32.5kg 4 x 8
Bent over BB row
50kg x 8
70kg 4 x 6
SLDL
50kg x6
70kg x 6
90kg 4 x 8
Wasn't expecting my DL to be strong when I got to it, but still felt surprisingly fresh.
60kg x 8
100kg x 5
130kg x 2
160kg 4 x 1
The singles felt ok, grip was a slight issue but probably due to the gym being warm more than anything else.
Really really need to start getting more consistent with getting to the gym, the results when I get there are pretty strong.
Football season is finishing up soon, so that's two training sessions and a match a week less, so will be getting back to gym training three times a week for the summer which I am quite looking forward to.

VW 1 · 09-05-2015 10:18pm

Gonna break the deload week down into a couple of sessions.

Today was leg and shoulders.

Squat

Bar x 20
60kg x 8
80kg x 5
100kg 10 x 3

OH Press

50kg 5,4,4,3,3

Front DB raises

15kg 4 x 6 per arm

VW 1 · 12-05-2015 12:09am

Chest and other stuff day

Bench

Bar 2 x 10
40kg x 8
50kg x 5
60kg x 3
70kg 6 x 5

DB row, supersetted with DB press

25kg 4 x 8 per arm for the rows
15kg 4 x 8 for the press

15kg 4 x 8 DB front raises

12.5kg 4 x 8 DB flys

25kg 4 x 8 BB upright rows from waist to chin with elbows out, not sure what the actual name is!

Decent session, and job done.

VW 1 · 23-05-2015 3:35pm

Trained on Wednesday after my last football trainin session of the season. Did bench instead of legs as a result.

Bench

Bar x 10
40kg x 10
50kg x 6
60kg x 3
70kg 4 x 3 3020

Threw in the 3020 as it really didn't feel challenging at all

OH BB Press

Bar x 10
40kg x 8
50kg 3 x 3

Incline DB press

17.5kg x 8
25kg 5,5,4,3

DB Flys

15kg 4 x 8

Supersetted with

DB front raises

15kg 4 x 8 per arm

VW 1 · 23-05-2015 3:39pm

In this morning for some leg torture.

Squat

Bar 2 x 10
40kg x 10
60kg x 6
80kg x 4
100kg x 3
120kg 4 x 3

Front Squat

40kg x 6
60kg x 4
80kg 5 x 2

Seated DB OH Press

10kg x 8
15kg x 6
17.5kg 2 x 6
20kg 2 x 6

Reverse lunge

22.5kg DB 4 x 6 per leg

Split squat

22.5kg DB 3 x 8

Was walking out of the gym like bambi. Not
Looking forward to the pain tomorrow!

VW 1 · 26-05-2015 9:53pm

Done on Sunday.

Deadlift

Bar x 20 to stretch
70kg x 10
100kg x 6
120kg x 3
140kg 4 x 3

Barbell row

75kg 4 x 6

SLDL

95kg 4 x 8 - hammys still feeling this one!

DB bicep curl

15kg x 6
20kg 4 x 6

DB OH Press

20kg 4 x 6

VW 1 · 03-06-2015 10:56pm

Leg session last Wednesday

Squat

Warm up to 120kg

130kg 4 x 2

Front squat

Warm ups

80kg 5 x 2 supersetted with

Seated oh DB press

20kg 6,6,2,4

Reverse lunges with 25kg DB 4 x 8

Legs were fried, no split squat

DB curl

20kg 4 x 6

VW 1 · 04-06-2015 11:11pm

Done last night

Bench

Warm ups to 70kg

80kg 3 x 2, 1 x 4 cos it was feeling good!

OH Press
40kg x 5
50kg x 3
52.5kg 3 x 3

DB Incline Press

25kg 4,4,2,1

Felt crap, no power, think I had the bench set up one notch too high

DB Fly

15kg 4 x 8

Supersetted with DB front raises

15kg 4 x 8 per arm

BB raises waist to chin

30kg 4 x 8

VW 1 · 06-06-2015 10:36pm

Thursday night

Dead lift

Bar x 20
60kg x 8
100kg x 5
120kg x 3
140kg x 2
155kg 4 x 2

Bent over row

80kg 4 x 6

SLDL

100kg 4 x 8

DB curls

20kg 4 x 8

DB oh press

20kg 4 x 6

VW 1 · 06-06-2015 10:40pm

Today

Squat

Bar x 10
60kg x 8
80kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg 4 x 1

Felt shîte. First two weren't deep enough, 3rd was and fourth I couldn't yep but think was ok. Was looking at a window rather than a mirror. Not sure what was wrong, legs felt strong, all I struggled with was the feeling of the weight on my back. Weird.

Front squat

85kg 5 x 2

Superset with DB OH press

20kg 5 x 6

Reverse lunges

25kg 4 x 8 per leg

Superset with dB rows

25kg 4 x 8 per arm

VW 1 · 13-06-2015 3:25pm

Done on Wednesday

Bench

95% singles

Warm ups to 75kg

85kg 2 x 1

Felt quite strong

87.5kg 1, 2

Delighted to get the double in, felt relatively comfortable in fact!

OH Press

40kg x 5

50kg x 3

52.5kg 3 x 3

Incline DB press

Definitely had the wrong angle set on the bench last week

25kg 4 x 6

DB fly

15kg 4 x 8

Superset with

DB front raise

15kg 4 x 8

BB raise waist to chin

35 kg 4 x 8

VW 1 · 15-06-2015 9:09pm

Done on Saturday

Deadlift @ 95%

Bar x 20
70kg x 8
100kg x 5
120kg x 3
140kg x 2
160kg x 1
170kg 4 x 1

Didn't ever feel like I'd miss one, felt decent form-wise. Good lower back pump and no pain at all.

Bent over row

82.5kg 4 x 6

DB curls

22.5kg 4 x 8

DB OH Press

22.5kg 8, 6, 6, 4

SLDL

70kg x 8

90kg 3 x 8

Was wary of pushing my hamstrings/lower back after the heavy singles so eased
Off weight wise from where I was last week.

VW 1 · 16-06-2015 11:28pm

Fighting lads for floor space never mind benches or racks!

Thought I'd change things up a bit for deload week

Done in this order with a break of 90 secs after each rpund

BB curl 35kg 6,6,6,5
DB Press 17.5kg 10,10,8,8
BB standing row 35kg 8,8,8,7

Squat

Bar 2 x 10
60kg x 6
80kg x 5

Ladder from 10..1

100kg x 10
100kg x 9
100kg x 8
100kg x 7
100kg x 6
100kg x 5
100kg x 4
100kg x 3
100kg x 3

I'm fûcked:o

VW 1 · 21-06-2015 4:20pm

Bench

Bar x 10
40kg x 6
50kg x 4

60kg 10,9..1

Pretty straightforward and not nearly as tough as the squat one was

Wide grip bench press

40kg x 6
50kg 4 x 8

Incline bench press

40kg x 6
50kg 6,5,4

Barbell row using incline bench to lie on

20kg x 10
40kg x 6
45kg 4 x 6

Seated DB movement behind my head with two hands on one DB, not sure what it's called!

15kg x 6
20kg 4 x 6

Seated barbell curl

20kg on the bar, don't know how much the bar weighs

4 x 6

VW 1 · 23-06-2015 1:06pm

As we speak

80% squat triples

Loadsa warming up

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 4 x 3 all with major depth focus. Going to retest like a depth nazi when the time comes.

Reverse lunge

27.5kg DB 4 x 8

DB row

27.5kg 4 x 8

Seated DB press

VW 1 · 23-06-2015 1:28pm

As we speak

80% squat triples

Loadsa warming up

Bar x 10
60kg x 8
80kg x 5
100kg x 3

120kg 3 x 3, 1 x 5. all with major depth focus. Going to retest like a depth nazi when the time comes.

Reverse lunge

27.5kg DB 4 x 8

DB row

27.5kg 4 x 8

Seated DB press

22.5kg DB 4 x 6

VW 1 · 25-06-2015 11:25pm

80% bench triples

Warm up to 70kg

75kg 4 x 5

Felt really strong so went with 5s insread

OH press

Warm ups to 50kg

55kg 2 x 3, 1 and missed the second

Incline DB press

17.5kg x 6

22.5kg x 6

25kg 6,5,4,5

Big superset of 3 rounds of

DB fly 17.5kg x 8
DB front raise 17.5kg x 8
Barbell raise/row to chin 40kg x 8

VW 1 · 05-07-2015 5:03pm

Unable to train the past 3 planned sessions with a combo of bing sick and working longer hours than usual.

Did my DL session as planned last Sunday and genuinely spent ten mins sitting in the changing room regaining composure and trying not to get sick!

DL

Bar and stretching x loads
60kg x 10
80kg x 6
100kg x 3
120kg x 3
150kg 4 x 3

Bent over row
60kg x 6
85kg x 6 which was really straining my wrist
80kg 3 x 6

SLDL

100kg 4 x 8

Superset DB curl with DB OH press

22.5kg DBS

4 x 8
4 x 6

VW 1 · 11-07-2015 1:17pm

Done on Tuesday but no chance to write it up

Squat

Warm ups to 120 x 2

130kg 2 x 2, 1 and missed second, 2

Got pulled forward on the third double. Didn't feel great overall but shouldn't have missed it either!

Front squat

Warm ups to 80kg x 2

90kg 5 x 2

Reverse lunge 27.5kg 4 x 8
Superset with
DB row 27.5kg 4 x 8

Seated DB press
22.5kg I think, 4 x 6

VW 1 · 12-07-2015 1:47pm

Done yesterday

Bench

Warm ups to 80kg x 1
85kg 3 x 2, 1 x 3

Delighted with that, 5kg lower than PR and tripled it!

OH Press

Bar x 8
40kg x 5
50kg x 3
55kg 3,2
50kg x 3

DB incline press

25kg 4 x 6

DB front raise 17.5kg
DB Fly 17.5kg
4 x 8 of both

Barbell upright row
40kg 4 x 8

VW 1 · 12-07-2015 2:58pm

Deadlift this morning

Bar x 20
60kg x 10
80kg x 6
100kg x 3
120kg x 2
140kg x 1
162.5kg 4 x 2

Bent over barbell row

80kg 4 x 6 - wrist still at me

SLDL

102.5kg 4 x 8

DB curl 25kg
DB standing OH press 22.5kg 4 x 6 of each

VW 1 · 18-07-2015 11:09pm

Had another crap week work-wise, been doing 50-60 hours a week the last 3-4 weeks but got worse again this week. No chance to train and just feeling drained in general

Decided I'd test though even though I'd intended a deload first.

Squat and front squat this morning

Stretching

Bar x 10
60kg x 6
80kg x 4
100kg x 3
120kg x 2
130kg x 1
140kg x 1
145kg x 1
150kg x 1

As has been the main focus through the cycle, form was key here.

Previously the depth had been passable as parallel but looked horrible with being dragged forward and almost being a good morning.

Much happier with this one, lower, more upright, more controlled and I think if pushed could have tried for more. But left it there as I felt form would have been compromised. Delighted all the same with the results.

First attempt at a front squat 1RM.

Bar x 10
50kg x 5
60kg x 3
70kg x 2
80kg x 1
90kg x 1
100kg x 1
105kg x 1

Relatively happy with that with testing right after my squat.

Bench in the morning!

VW 1 · 27-07-2015 10:47pm

From last Sunday..

I was due to test my bench yesterday, only had 30mins in the gym due to a family christening so had to make it quick.

Previous PR was 90kg which I was disappointed with from 87.5kg offa strong programme.

Was expecting 92.5kg and confident of give 95kg a good try.

Warmed up to 90, hassle free.

Asked a lad for a spot for 92.5kg, also drama free. Nice one.

Same guy spotted for 95, gave me a lift off and it went up without too much fight.

Feeling brave, went for 97.5, same again, bit of fight at the bottom, but no major grind where I thought i would miss it.

I even asked had he helped back up and he was a little taken aback and said no of course not.

I still can't believe it tbh.

100kg is the last of my medium term goals I set over a year ago and I just didn't have time I go for it despite feeling it could have gone for sure!

VW 1 · 27-07-2015 11:18pm

With the little lad being sick and working crazy hours all week have t had a chance to get to test DL until tonight.

Stretching and bar x loads

50kg front squat 3 x 5

70kg x 8
100kg x 5
120kg x 3
140kg x 2

Mixed grip

160kg x 1
170kg x 1
180kg x 1
185kg x 1

190kg missed, got it to my knees got the shakes and fought it but couldn't grind it out. Came off the floor fine so need to get a better set up and attack again.

190kg missed again. More than halfway up my quad but couldn't get it locked out. Beyond piśsed off with that to be honest. Going by the whole cycle and how I felt through warming up etc thought 190 would definitely go, especially with a full weeks rest behind me.

Alf Veedersane · 28-07-2015 7:46am

VW 1 wrote: »

Beyond piśsed off with that to be honest. Going by the whole cycle and how I felt through warming up etc thought 190 would definitely go, especially with a full weeks rest behind me.

You might not have been at the gym but it doesn't exactly qualify as 'rest' with everything outside of it. 190 was definitely on but last night wasn't the night. Next time!

VW 1 · 02-08-2015 4:03pm

With fotball being back, long work hours again I didn't make the gym during the week.

Trying to compliment the pre-season training by integrating a little more conditioning.

Didn't go so well!

Wide grip bench

Warm up to 70kg 5 x 5

Cable pull machine, some sort of a chest row, I'll find the name later!

30lb per side, 4 x 8

Trap bar walk, up and back on the astro

60kg x 1

70kg x 5 with 60s break

8 min conditioning block

60kg Squat x 8
40kg KB swing x 8

6 rounds, my lower back seized up!

DB rows on bench

25kg 4 x 6

VW 1 · 03-08-2015 6:17pm

Lasted all of 45 mins today, I don't know what part of me isn't sore!

Deadlift

Bar x loads
70kg x 8
100kg x 5
130kg x 3

140kg 5 x 5

OH BB Press

25kg x 8
35kg x 8
40kg 2 x 8, 1 x 6

8 rounds of EMOM

20kg goblet squat x 8
Strict press ups x 8

Aaaaand I feel like my whole body is on fire!

Funny how a conditioning block can really take it out of you.

Had intended on a timed ladder with thrusters but don't think my shoulders would have taken anything overhead!

Need to come up with a focused plan once I sort out times with work/football and herself in the next week or two.

VW 1 · 06-08-2015 11:19pm

Squat

Bar x 10
60kg x 6
80kg x 5
100kg x 3
110kg 5 x 5

8 minute block

Rounds of
12.5kg DB bench press x 8
12.5kg DB split squat x 8

Managed 6 rounds

DB Seated OH press 17.5kg
Tri overhead press behind head 17.5kg

3 x 8 of each

Chest cable machine thing, 3 x 8 @ 40lb per arm

VW 1 · 08-08-2015 5:45pm

Wide grip bench

Bar x 10
40kg x 6
50kg x 5
60kg x 5
70kg x 3
75kg 5 x 5

CGBP

50kg 4 x 8

Trap bar walk

80kg x 5 up and back

EMOM X 8

40kg front squat x 8
Barbell row 40kg x 8

Preacher curls

Bar plus 20kg 3 x 8

VW 1 · 12-08-2015 12:39am

Done last night.

Deadlift

Bar x 20
70kg x 8
100kg x 5
120kg x 4
140kv x 3
150kg 3 x 5, 1 x 4, 1 x 3

Grip being an issue, as well as a major lower back pump

OH Press

Bar x 10
40kg 3 x 8, 1 x 5.5

Good improvement on last week

SLDL 40kg DB 4 x 8 3010

6 rounds EMOM

25kg goblet squat x 8
Strict press up x 8

Should have been 8 rounds but my back totally stopped working!

VW 1 · 18-08-2015 8:08am

Done last night.

Squat.

Bar 2 x 10
60kg x 8
80kg x 5
100kg x 3

115kg 5 x 5

4th rep of last set, nose started bleeding somehow, strange. Finished it all out, changed the top and cleaned off the adipowers.

8 minutes of

DB Bench press x 8
Split squat x 8

Done with 12.5kg DBs again, got 7 rounds. Each round takes a minute to do give or take, so 7 rounds is about the max, once I get to 7 rounds I'll move up weight the next week.

4 rounds of

Lunge walk - 20kg sand bag, length of astro and back which is 15 lunges each way.
12.5kg Overhead press x 12

Seriously burny/sweaty workout.

Have put on 10kg since started trying to eat more around jan/feb so have gone from 75kg to 85kg.

Gonna try and diet/work off around 5kg of it in the next 10-12 weeks to lean up again and get rid of some of the fat that came with the bulk.

Pretty happy with the bulk overall though, noticeable size gains on chest/shoulders/arms which has led to having to buy a whole new set of work shirts and tshirts. Also noticeable leg gain as jeans and work trousers have all gone far too tight on my quads/bum and need to be changed also!

VW 1 · 20-08-2015 11:37pm

Bench

Bar x 10
40kg x 6
50kg x 5
60kg x 4
70kg x 5
80kg 5 x 5

CGBP

55kg 4 x 8

Wide grip bench

60kg 4 x 8

Cable row thing

85lb 4 x 12

20kg DB row 4 x 8 per arm, no break

Barbell bent over tempo row

40kg 4 x 8

Alf Veedersane · 20-08-2015 11:44pm

How wide is your conventional bench vs your wide bench?

VW 1 · 21-08-2015 12:16am

Alf Veedersane wrote: »

How wide is your conventional bench vs your wide bench?

Haven't tested it tbh, thought it would be much weaker than it was when I managed the 75kg 5 x 5 with it.

I will test it the weekend and see where I end up. I've an extra session a week as I've walked away from football as of last week!

Alf Veedersane · 21-08-2015 12:22am

VW 1 wrote: »

Haven't tested it tbh, thought it would be much weaker than it was when I managed the 75kg 5 x 5 with it.

But in terms of width? What finger on the rings for both?

VW 1 wrote:

I will test it the weekend and see where I end up. I've an extra session a week as I've walked away from football as of last week!

For reals? Dramatic exit or just leaving the training/playing field for the last time?

VW 1 · 21-08-2015 12:27am

Alf Veedersane wrote: »

But in terms of width? What finger on the rings for both?

For reals? Dramatic exit or just leaving the training/playing field for the last time?

Apologies, completely misread!

Wide is middle finger on the ring.

Conventional is the outside of my palm an inch or so inside the ring.

No drama, just a lack of free time with work, family and the gym! Sick of picking up knocks and strains also!

Alf Veedersane · 21-08-2015 12:31am

VW 1 wrote: »

Apologies, completely misread!

Wide is middle finger on the ring.

Conventional is the outside of my palm an inch or so inside the ring.

No drama, just a lack of free time with work, family and the gym! Sick of picking up knocks and strains also!

Fairly narrow conv. grip! Well...in the context that half an inch can seem a big difference.

Having the gym softens the blow of dropping the 'ball at least. From experience

Leaving the nest

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