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- Thread starter Gazhole
- Start date
Ooh, on a side note i checked the scales thismorning.
Dont know if its an error so ill check tomorrow aswell but if only for today, my new weight is:
188lbs, a 6lb increase.
Dont know if its an error so ill check tomorrow aswell but if only for today, my new weight is:
188lbs, a 6lb increase.
Congrats on the jump, Gaz!
Haha, cheers DD!
Trust me if i wanted to i could gorge on the eats and put on a load of weight, but almost all of it would be fat which i dont want. Im not into the bulk/cut cycle thing.
The downside is that its tough to gain sometimes, but the upside is now ive gained 6lbs and my bodyfat is the same! My girlfriend has commented my stomach looks flatter aswell, though so \m/
Good Mornings are awesome, a really great movement!
The problem is that it was a bad "feel" the next morning
.Back is feeling better though, still not great. Will be keeping an eye on it tonight thats for sure.
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Thanks man
Its a long time coming, i feel like ive been stuck on 182 forever, haha.
I'm going to tell you the same thing I told fufu when he started to go up from the low 180s: When you hit 200 pounds, no sex for you!
Great job, man!
I love me some good mornings. Good shit!
Do you do them with stiff legs? I like the bent knee variation, I feel like they are safer for some reason.
Do you do them with stiff legs? I like the bent knee variation, I feel like they are safer for some reason.
Nah, im with you, man. I do them with slightly bent knees aswell. With straight legs it really hurts my knees, i cant keep my back as neutral, and i have less ROM.
With bent knees it feels awesome, and i can get my torso paralell to the ground. The only drawback is that it does put a bit more stress on the lower back, which i found out
For Tuesday (Damn, im busy lately...):
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Core Work
Crunches (1 sec pause at top) - 2x20 @ 20sec rest
30sec rest
Side Planks (30sec) - 2x1 per side @ 30sec rest
Workout - PHASE 2: Hypertrophy (UPPER B)
Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso
Floor Press - 6, 6, 6 @ x2 34KG / 74.8lbs DBs (1:45 RI) 2/1/1/1
Pullups - 6, 6, 6 @ BW + 8KG / 17.6lbs (1:45 RI) 2/1/1/1
Single Arm Overhead Press - 6, 6, 6 (Per Arm) @ x1 24KG / 52.8lbs DB (1:45 RI) 2/1/1/1
Bent Over Rows - 6, 6, 6 @ x2 24KG / 52.8lbs DBs (1:45 RI) 2/1/1/1
Standing Curls - 14, 10 @ x2 12KG DBs (1:00 RI) No Tempo
Plate Pinches (20sec) - 1, 1 @ x4 10KG / 22lbs Plates (2 per hand) (0:20 RI) No Tempo
Plate Pinches (20sec) - 1, 1 @ x4 10KG / 22lbs Plates (2 per hand) (0:30 RI) No Tempo
***
Ouch.
Really hit it hard this time. The only thing i wasnt happy with was the Bent Over Rows. I have no idea why i tried to do them with a tender lower back, but i did. I only really twigged why they werent working into the last set ('Cause ahm a FREAKIN' moron, 'kay?).
Still, i managed to finish all the sets and without dropping reps, no less. I had to make them not as bent over as they usually are though, and it was a tough few sets considering my biceps were totally fried.
Pullups were the reason for that, but im happy cos i FUCKING nailed them this week! OH YAH!
Everything else was great, Floor Press felt really good, grip work was so tough i couldnt turn the tap on at home since my thumbs didnt work, ummm...yeah. Good stuff.
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Core Work
Crunches (1 sec pause at top) - 2x20 @ 20sec rest
30sec rest
Side Planks (30sec) - 2x1 per side @ 30sec rest
Workout - PHASE 2: Hypertrophy (UPPER B)
Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso
Floor Press - 6, 6, 6 @ x2 34KG / 74.8lbs DBs (1:45 RI) 2/1/1/1
Pullups - 6, 6, 6 @ BW + 8KG / 17.6lbs (1:45 RI) 2/1/1/1
Single Arm Overhead Press - 6, 6, 6 (Per Arm) @ x1 24KG / 52.8lbs DB (1:45 RI) 2/1/1/1
Bent Over Rows - 6, 6, 6 @ x2 24KG / 52.8lbs DBs (1:45 RI) 2/1/1/1
Standing Curls - 14, 10 @ x2 12KG DBs (1:00 RI) No Tempo
Plate Pinches (20sec) - 1, 1 @ x4 10KG / 22lbs Plates (2 per hand) (0:20 RI) No Tempo
Plate Pinches (20sec) - 1, 1 @ x4 10KG / 22lbs Plates (2 per hand) (0:30 RI) No Tempo
***
Ouch.
Really hit it hard this time. The only thing i wasnt happy with was the Bent Over Rows. I have no idea why i tried to do them with a tender lower back, but i did. I only really twigged why they werent working into the last set ('Cause ahm a FREAKIN' moron, 'kay?).
Still, i managed to finish all the sets and without dropping reps, no less. I had to make them not as bent over as they usually are though, and it was a tough few sets considering my biceps were totally fried.
Pullups were the reason for that, but im happy cos i FUCKING nailed them this week! OH YAH!
Everything else was great, Floor Press felt really good, grip work was so tough i couldnt turn the tap on at home since my thumbs didnt work, ummm...yeah. Good stuff.
Yeah man! Nice pullups, nice everything!
Amazing job on the pullups mate
I can only dream of pulling my own fat ass, never mind actually adding weight!! Brilliant!
Watch the old back though
Haha, thankyou *bows* in my next program Pullups and Dips are going to be two exercises i really focus on. Simply because they roooole!
And i will, ive always had problems with my back so im in no hurry to make it worse, haha.
Warmup - Activation
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Workout - PHASE 2: Hypertrophy (LOWER B)
Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso
Single Leg RDLs - 6, 6, 6 (Per Leg) @ x1 22KG / 48.4lbs DB (1:45 RI) 2/1/1/1
Overhead Squats - 6, 6, 6 @ 25KG / 55lbs BB (1:45 RI) 2/1/1/1
Kneeling Squats - 6, 6, 6 @ x2 38KG / 83.6lbs DBs (1:45 RI) 2/1/1/1
Leg Extensions - 6, 6, 6 @ 85KG / 187lbs (1:45 RI) 2/1/1/1
Single Leg Calve Raises - 20, 20 (Per Leg) @ 30KG / 66lbs (1:00 RI) No Tempo
Static Holds (30sec) - 1, 1 @ 80KG / 176lbs BB (1:00 RI) No Tempo
Core Work
Opposing Arm + Leg Birddogs (Per Side) - 2x25 @ 30sec rest
30sec rest
Supine Glute Bridge (60sec) - 1x1
***
My arse hurts.
Didnt miss a step yesterday though, so im really happy. Was an interesting and fun workout, tried a few new things, and got a pretty severe case of DOMs in my posterior chain.
Alllll Riiiiight
Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Warmup - Dynamic Flexibility
Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction
Workout - PHASE 2: Hypertrophy (LOWER B)
Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso
Single Leg RDLs - 6, 6, 6 (Per Leg) @ x1 22KG / 48.4lbs DB (1:45 RI) 2/1/1/1
Overhead Squats - 6, 6, 6 @ 25KG / 55lbs BB (1:45 RI) 2/1/1/1
Kneeling Squats - 6, 6, 6 @ x2 38KG / 83.6lbs DBs (1:45 RI) 2/1/1/1
Leg Extensions - 6, 6, 6 @ 85KG / 187lbs (1:45 RI) 2/1/1/1
Single Leg Calve Raises - 20, 20 (Per Leg) @ 30KG / 66lbs (1:00 RI) No Tempo
Static Holds (30sec) - 1, 1 @ 80KG / 176lbs BB (1:00 RI) No Tempo
Core Work
Opposing Arm + Leg Birddogs (Per Side) - 2x25 @ 30sec rest
30sec rest
Supine Glute Bridge (60sec) - 1x1
***
My arse hurts.
Didnt miss a step yesterday though, so im really happy. Was an interesting and fun workout, tried a few new things, and got a pretty severe case of DOMs in my posterior chain.
Alllll Riiiiight
OH squats!
With weight!!
May i ask - what are kneeling squats?
Lol, my 3rm for OH Squats is 35KG / 77lbs or something. Im sure i did 40KG / 88lbs before though. Next program its one of the lifts im gonna be concentrating on improving. I should probably mention i do them ATG aswell
Kneeling Squats are just that, you kneel down on the floor and sit on your feet (a little padding is good) and either get a barbell onto your shoulders or put two dumbells by your feet (what i did) then keeping your back straight lift yourself up so your hips, knees, and head are in line, then lower back down again. The trick is to make most of the movement come from going backwards rather than tilting your upper body forwards at the hips.
OH Squats just seem like such a complex and dangerous lift - tremendous effort Gaz!
I did my first leg day on my new program today (journalled tomorrow), and incorporated Squats (ATG - of course!) and split squats as my first and second movement respectively. I had planned to do Leg Extensions later on in that same workout, but after Split Squats, i changed my mind! OUCH!
I did my first leg day on my new program today (journalled tomorrow), and incorporated Squats (ATG - of course!) and split squats as my first and second movement respectively. I had planned to do Leg Extensions later on in that same workout, but after Split Squats, i changed my mind! OUCH!
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Yeah, they're definitely not an ego exercise.
I defintely like the setup here Gaz, I'm gonna give the overhead squats a go myself come Monday.
