Richie1888

Hi Guys

Thought i'd start one of these to kepp track of what im doing.

Weighted Dips

Built up to 3 reps with a 14kg dumbell attached to my waist.

Flat Chest Press 3 sets of 6 reps with 2 24kg dbs trying to keep form strict.

Seated CG Row 4 sets of 10 48kg

Scare crows 3 sets of 12 only 10kg though very weak at this one.

Cable Crunches 3 sets of 8 with 15kg weight.

First day doing this new program felt good.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

goob

Good luck with this dude.

As a Celtic fan, you'll probably be a bit excited/ scared by the prospect of taking on the mighty Barcalona in the Champions League draw, I think this is as far as you go this year....

Richie1888

thanks man

its one of those things aslong as 11 men walk onto the park theres a chance.

We have a geat home record so if we can even take a goal over there it can be done.

what team do you follow?

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

Machine leg Press

Worked up to a 5 rep max of 135kg

Seated leg Curls 3 sets of 8 at 80kg

Single Leg Step Ups 2 sets of 8 with 2, 10kg DB

didnt finish every thing was a bit tired after the leg presses.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

Machine Chest Press worked up to Max for 3 reps did 3 sets of 3 max 90kg

Bar Cable Pulldowns 3 sets of 5 at 38kg

Barbell Shoulder Press 4 sets of 6 at 40kg

Ran out of time so had to finish there.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

Worked up to max of 3 reps with 16kg weight attached 2kg more than last week ( wanted to try for 18kg but couldnt this time)

3 sets of 7 DB bench press 24kg DBs ( 1 rep more each set than last week )

seated CG row 48kg 4 sets of 11 (1 more rep per set than last week )

standing rows to the neck 3 sets of 12 25kg

4 sets of 8 cable curls tried to go as heavy as I could and pushed right up to 41kgs felt good at this point.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

Started at a new gym better than the last one which is good.

db bench press 3 sets of 6 at 25kg dbs

seated rows 3 sets of 8 at 15 bars dont ahve weight markings on them

lat pulldowns 3 sets of 6 at 35kgs

military barbell press 3 sets of 6 at 50 kgs

was a bit of a mess this session but it was a new gym and I was just trying to get a feel for the place.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

2nd day at the new gym again the session was a bit all over the place.

worked on deadlift up to a max for 3 reps of 95kg which I thought was ok as this was the first time in a long while.

barbell front squats only at 40kg then tried to work on back squats getting used to the bar on my back. I dont like putting the bar on my back I dont like the feeling of it being on my spine.

stiff leg deadlifts 3 sets of 6 at 50kg.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

DOMS

Nice workout, Richie.

Have you tried resting the BB on your traps instead of your spine?

Richie1888

thanks DOMS

you mean lower down my back ?

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

DOMS

Yeah. When you raise your arms, your delts make a pit of sorts. Try resting it there instead of on your trap.

Richie1888

cool ill give it a try and let you know.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

DOMS

Do try it. There is no substitute for the almighty Back Squat.

Richie1888

worked up to 3 sets of 4 of 27kg db chest press which is a bout as heavy as i could go.

Weighted dips with a 5kg plate on a chain sets of 5 , then 4 failure and then failed on the 4th rep of the last set.

lat pulldowns 4 sets of 8 at 45kg technique started to go at the later reps of the last set.

military barbell press 3 sets 10, 7 ,10 then attempted a 4th which failed after 4 rep

decline bench sit ups with 10kg plate 4 sets of 10

EZ bar curls 4 sets of 10 25kg on bar.

farmers walks with 30kg dumbells 6 lengths then 4 then 2before grip fails

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

weighted dips worked up to a max 3 reps with 12kg wait on the chain.

bar bench press at 60kg 3 sets 6 reps 5 reps 5 reps

seated cg row 4 sets of 12 plates ( no weight numbers on the plates )

rear delt seated raise 3 sets of 10 10kg dbs

ez bar curls 35kg bar 3 sets of 4

cable ab curls 4 sets of 10 12 plates

felt good and exhausted after this.

will try the back squats on tuesday night doms cheers for the advice.

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein

Richie1888

standing machine squat work up to 2 max sets of 5 reps at 100kg

romanian deadlifts 1 set of 10 at 50 kgs and 3 sets of 8 at 75kg

seated leg extensions 3 sets of 10 at 35kg

lying leg curls 3 sets of 8 at 20kgs

calf raises 4 sets of 10 at 80kgs

"Celtic jerseys are not for second best, They don't shrink to fit inferior players" - Jock Stein