Routine changed again. Going well. Refocussing for the new year, going to amp up the visits from 3 to 4 a week. Got lots to achieve in the coming months. Might even post a snap if I feel brave enough!
Bench press - 121lbs - 5 x 5
Hang clean and jerk - 78bs - 5 x 6
Deadlift - 145lbs - 5 x 5
Chinups - body weight - 5 x 5 supersetted with side raise 5 x 8
My trainer left the gym and my new trainer dragged me back down a bit. Fortunately my old trainer is back and has me refocussing. Moving to power compound exercises to get me back to where I was
Moving to power compound exercises to get me back to where I was
Excellent! Your rep/set counts look very reasonable. Power compounds are the most important. To build strength and mass, the ticket is high intensity compounds with lots and lots of food and rest. Great work, Dan.
A california roll is a combo. Perform a french press, move the bar down your chest and up into a close grip chest press. Repeat until you feel really sick.
I feel a bit embarassed thumbing through this thread. At 5'2" you weigh more than I do, and I'm 5'11.7". I'm slowly adding some mass with my at-home dumbell workouts, but my routine obviously isn't diverse enough - I don't even know what half the exercises you list are.
Hit a bump on the road. I have trapped a nerve in my neck from lifting an awkward shaped box full of cymbals out of my car and it's awkward shaped boot (trunk as you yanks call it).
I am having some physio for it but cannot train for a solid 14 days. Absolute nightmare.
No training, no drumming, no lifting on my right side... damn it
Comments
Bench press - 121lbs - 5 x 5
Hang clean and jerk - 78bs - 5 x 6
Deadlift - 145lbs - 5 x 5
Chinups - body weight - 5 x 5 supersetted with side raise 5 x 8
My trainer left the gym and my new trainer dragged me back down a bit. Fortunately my old trainer is back and has me refocussing. Moving to power compound exercises to get me back to where I was
What is your body weight now?
I should really weigh myself. It's 56kg/123lbs
Last night I managed:
Squat - 5x 60kg/132lb // 65kg/143lbs // 70kg/154lbs // 70kg/154lbs // 65kg/143lbs (that's a serious personal best of 5 sets at all above body weight)
Clean and press (from the floor) - 5x42.5kg/93lbs (5 sets)
Seated shoulder press (20kg dumb bell per arm) - 5 x 40kg/88lbs (5 sets)
Preacher Curl (barbell) - 5 x 24kg/52lbs // 24kg/52lbs // 24kg/52lbs // 19kg/41lbs // 19kg/41lbs
Flat bench - 5 x 55kg/121lbs (5 sets)
Dips - 5 sets body weight + 8kg/17lbs weight
Deadlift - 5 x 65kg/143lbs (5 sets)
Decline crunch - 7 x 7 x 7 (different angles) - 4 sets
Prone rolls - 5 x 20kb/44lbs (5 sets)
French Press - 5 x 24kg/52lbs (5 sets)
I ache all over today.
Nice work buddy, I need to get my routine going.
On a power cycle at the moment. 1-3 reps max. All at my close to my 1rep max. This cycle finishes in about 3 weeks...
So Monday was:
Close grip bench press (triceps targetting) - 5 sets of 3@132lbs + 2 x sets of 1@143lbs
Swing curls - 5 sets of 3@lbskgs + 2 x sets of 2@110lbs
Chinups - 5 x 5 @ body weight + 13.5lbs weight. These really suck as I have to let go of the bar and catch myself on the negative.
3 sets of:
10reps@60lbs French press + 5reps@60lbs californian rolls + 5reps@60lbs press (supersetted as one set)
What are these when they're exercises?
A california roll is a combo. Perform a french press, move the bar down your chest and up into a close grip chest press. Repeat until you feel really sick.
10 x minutes rowing (5 minutes warmup and then at max output for 5 minutes).
Flat bench press - 3x5@122lbs, 2x3@132lbs, 2x2@143lbs
Sternum pullups body weight 132lbs + 9lbs additional weight - 5x5
Dumbell chest press - 52lb per dumbell - 3x5, 57lb per dumbell - 2x3, 35lb per dumbell - 2x15
Bent over one arm row - 52lb per dumbell - 3x5, 57lb per dumbell - 2x3, 35lb per dumbell - 2x15
Push press barbell - 5x5@77lbs
Plyometric press-up - 3x10
Reverse crunch - 3x10
I was BOLLOXED afterwards but damn it was a good workout!
That is the bar I do the exercise with. It's effective.
Legs and shoulders tonight. That means I am going to be hobbling tomorrow then...
Back Squats - 5x5@154lbs, 2x3@165lbs
Clean and press - 5x3@110lbs, 2x2@121lbs
Rope Pulls - 3x20@44lbs
Plate raise - 3x20@44lbs
and crunches and pressups etc...
This morning:
Close grip bench press (tricep target): 2x5@110lbs, 2x3@121lbs, 2x2@144lbs, 2x1@154lbs
Swing curls - 4x3@110lbs + 3x2@121lbs
Chinups - 5x5@ body weight + 13.5lbs weight.
3 sets of:
10@60lbs French press + 5@60lbs californian rolls + 5@60lbs press (supersetted as one set).
All I can say is OUCH.
2) Go to the gym.
3) Go to the gym.
4) Go to the gym.
5) Go to the gym.
6) ???
7) Go to the gym.
Unfortunately I don't have a gym nearby and I don't have a car. Bad combination of circumstances.
DO IT!
I am having some physio for it but cannot train for a solid 14 days. Absolute nightmare.
No training, no drumming, no lifting on my right side... damn it
Here is what I tackled yesterday. I am off power/strength and back to hypertrophy. This time I am on german volume training for 6 weeks.
Preacher curls - 5x10@60lbs, 3x10@48lbs, 2x10@37lbs
Dips (body weight@130lbs) - 10x10
Couple of others than I cannot remember and will edit this post when I find my workout sheet.
GVT hurts like hell and I need to eat the right food... like a horse!
The curls and dips are supersetted with a 2min rest.
Bench press - 6x10@88lbs, 4x10@77lbs
Single arm rolls (working both arms per set) - 10x10@39lbs (per dumbell)
Chinups - 10x10@body weight (130lbs)
Cable chest flies - 3x12@15lbs
Cobra curls - 3x12@20lbs
I am utterly annihilated. I actually had to stop and puke after the final set of chinups!
Is it really healthy to push your body to the point where you puke? lol