Personal training / advice

mandela

CHB Führer
May 16, 2013
21,008
9,035
Scotland
Just done my workout for the day

Bench 3*12 (adding 5kg next week)
BOR 3*12 (adding 5kg next week)
Military Press 3*8 (36kg)
Goblet Squat 3*12
DB Curl 3*10 (17.5kg)
Lat Raises 3*8 (10kg)
Neutral Grip Pull-ups 36 (when I hit 312 I'll start weighting them)

So all is still going well.

Military Press is an interesting one because it's tough to grind out without compromising form and with me doing a shoulder press on another day I need to keep this as strict as possible. I had more left in the tank, but without doing something stupid like arching my back, or cheating like dipping my knees I couldn't get another rep in.

Lats always fly up at the beginning but by the last rep on a set it might as well be 100kg I'm trying to lift.

DB Curls I was most impressed with, no elbow flares at all. Within a couple of week I'll be ready for the next set of dumbells.

With Mandy showing his home gym, thought I'd send mine in. It's nothing compared to what Mandy is rocking but it does the job.
Looks sweet, mate.

You should look at a DB rack and weight plate tree. Get them all off the floor and you'd have a bit more room.
 
Jun 3, 2013
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Pretty sure I have a rotator cuff injury. Numb pain in the cap of my shoulder which radiates around the full shoulder and down my arm after doing particular movements.

Can't be arsed to take a few weeks off so... we don't care about injuries we're freaks it sick it piss.
 
Reactions: mandela
May 25, 2013
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Squat day, testing my max. Went well managed 3 reps at last months max, will reset new max goal for next month to 90kg. I could of probably done another rep but didn't want to risk pushing myself too hard, I know I need a deload as I'm getting niggling little pains, hip still hurts a little, elbows still a bit tender now and again. Looking forward to Wednesday's session will try and equal my old PR.

Squats 3x1 @78KG / 2x1 @82.5KG / AMRAP @87KG 3 Reps completed
Front Squats 4x5 @68KG
Single Leg Extensions 12x3 @22KG
Glute Ham Raises 12x3
BB Calf Raises 15x3 @118KG superset with ab work
 
Jan 31, 2017
872
190
Looks sweet, mate.

You should look at a DB rack and weight plate tree. Get them all off the floor and you'd have a bit more room.
Yeah I've got enough dumbells now I could probably use something to store them neatly.

I'll soon need to buy a set of 20kg as well.
 
Jan 31, 2017
872
190
Squat day, testing my max. Went well managed 3 reps at last months max, will reset new max goal for next month to 90kg. I could of probably done another rep but didn't want to risk pushing myself too hard, I know I need a deload as I'm getting niggling little pains, hip still hurts a little, elbows still a bit tender now and again. Looking forward to Wednesday's session will try and equal my old PR.

Squats 3x1 @78KG / 2x1 @82.5KG / AMRAP @87KG 3 Reps completed
Front Squats 4x5 @68KG
Single Leg Extensions 12x3 @22KG
Glute Ham Raises 12x3
BB Calf Raises 15x3 @118KG superset with ab work

My legs hurt just looking at that workout btw.
 
May 25, 2013
13,298
8,139
Tweaked my back this morning. Stiff as fuck now.

Luckily I'm on a first name basis with my physio and already have an appointment booked for Thursday.
 

mandela

CHB Führer
May 16, 2013
21,008
9,035
Scotland
Was looking in the mirror tonight as that's been a week or summin I've been hard at this and I can honestly say I see no difference whatsoever

I have lost 1lb though.

My goal is to make myself slightly sexier for April time and I plan to achieve this by burning fat and building muscle at the same time whilst not really watching my diet or being consistent with my workouts. I can only assume that I have lost 4lb of fat and gained 2lb of muscle and since muscle is heavier than fat I've lost 1lb overall.

Always good to see the science backed up with numbers so I'll continue this plan. If it ain't broke...
 
Jun 3, 2013
2,698
2,816
Was looking in the mirror tonight as that's been a week or summin I've been hard at this and I can honestly say I see no difference whatsoever

I have lost 1lb though.

My goal is to make myself slightly sexier for April time and I plan to achieve this by burning fat and building muscle at the same time whilst not really watching my diet or being consistent with my workouts. I can only assume that I have lost 4lb of fat and gained 2lb of muscle and since muscle is heavier than fat I've lost 1lb overall.

Always good to see the science backed up with numbers so I'll continue this plan. If it ain't broke...
Just take progress pics and track your weight. If that all goes in the right direction fuck counting calories and all that ish. I've made decent enough progress doing that with my beta test levels.
 
Jan 31, 2017
872
190
RDL 3*12(adding 5kg next week)
Hip Thrusts 3*12(adding 5kg next week)
Pendlay Row 3*8(46kg)
Upright Row 3*8(36kg)
Barbell Curl 3*12(adding 5kg next week)
Front Raise 3*8(26kg)
Set of Pressups to failure.

Surprised most at the barbell curls, last week I did 3*9 at the same weight, this week they flew up.

Pendlay Rows, anyone here do them? I have to do a proper pre lift positional routine to keep my back straight. I like stand up straight, pin my shoulders back, hinge my hip as far back as it goes and then dip a bit to get close to the ground. Feels like a right ball ache but fuck rowing with a curve in my spine. I
 
May 25, 2013
5,159
1,888
RDL 3*12(adding 5kg next week)
Hip Thrusts 3*12(adding 5kg next week)
Pendlay Row 3*8(46kg)
Upright Row 3*8(36kg)
Barbell Curl 3*12(adding 5kg next week)
Front Raise 3*8(26kg)
Set of Pressups to failure.

Surprised most at the barbell curls, last week I did 3*9 at the same weight, this week they flew up.

Pendlay Rows, anyone here do them? I have to do a proper pre lift positional routine to keep my back straight. I like stand up straight, pin my shoulders back, hinge my hip as far back as it goes and then dip a bit to get close to the ground. Feels like a right ball ache but fuck rowing with a curve in my spine. I
I used to do pendlay rows, I always preferred them to normal BB Rows because the flat back seemed to put less stress on my lower back. But as I got heavier in weights I just found I was cheating too much with them, so I have switched back to normal BB Rows. Though since ditching leg curls which back then were unknowingly ruining my lower back, I seem to find BB Rows much more easier on my back and my form is much better now because of it.

Though I have been thinking of ditching Rows as my horizontal pull and doing power cleans instead. Not power cleaned any significant weight in ages, so might just mix things up and giving them a go again. Now I can front squat with good form I hopefully can power clean a decent weight once I've got the technique down, though my main issue was always getting under the bar correctly.
 
Jan 31, 2017
872
190
I used to do pendlay rows, I always preferred them to normal BB Rows because the flat back seemed to put less stress on my lower back. But as I got heavier in weights I just found I was cheating too much with them, so I have switched back to normal BB Rows. Though since ditching leg curls which back then were unknowingly ruining my lower back, I seem to find BB Rows much more easier on my back and my form is much better now because of it.

Though I have been thinking of ditching Rows as my horizontal pull and doing power cleans instead. Not power cleaned any significant weight in ages, so might just mix things up and giving them a go again. Now I can front squat with good form I hopefully can power clean a decent weight once I've got the technique down, though my main issue was always getting under the bar correctly.
I do BB rows on a different day, I'm hoping I'll be able to keep my form on Pendlay to be quite strict, but it's very easy to cheat by creating that angle.

I don't power clean but I do hang clean when I'm racking for front squat, the bit that freaked me out the most was the jump, everything else I'm alright with but that jump just seemed crazy to me. I only so it with lower weights mind you because it's just one rep and it's a set up for my front squat, but still, that jump man.
 
Jan 31, 2017
872
190
3*12 Front Squats (adding 5kg next week)
3*8 Shoulder Press (41kg)
3*12 Single Arm Row (adding 2.5kg next week)
3*8 Fly (15kg)
3*8 Reverse Fly (10kg)
3*12 Tricep Extension (adding 2.5kg next week)

Finished off with a crow pose 5 minute session.

Front squats were a mental battle for me this morning, I spent about 10 minutes of my workout psyching myself up to hang clean it, for some reason I had a fear this week of my back going during the clean to front rack, it didn't do of course, it was probably the lazy side of my head trying to convince me to skip the workout.

But it did get me thinking more about life when the front squats get too heavy for me to safely clean, I'm not gonna fuck about with hack squats, I'm just gonna do 2 lots of goblet squats during the week. Seems the easiest solution and even if it isn't optimal, for someone at my level of lifting I probably won't notice any difference in terms of muscle growth etc.
 
May 25, 2013
5,159
1,888
3 mile tempo run yesterday in 23:33, was slower than last week but not by a lot.

Didn't do a proper warm down or stretch after my run as per usual as I was rushed for time and now I have a tight knot in my mid back which is pretty uncomfortable. Foam rolling and a lacrosse ball on the spot helped a little but not much. Hopefully will be OK and won't effect my Bench max testing workout which will include 2 rowing exercises.
 
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mandela

CHB Führer
May 16, 2013
21,008
9,035
Scotland
Done shoulders last night. I always feel it's a shit workout, tbh. It's definitely my weakest area though so probably deserves a full session but i'm tempted to combine it with legs so I can superset then that means i can do back and tris and chest and bis - 3 workouts over 4 times a week increasing the frequency from hitting each muscle group just once per week.
 
Jun 3, 2013
2,698
2,816
Small little test for you guys to try. Simply, how many pushups can you do in one minute? Basically my work has these dumb competitions and this is the next one, wondering what the standard is amongst other guys that are fittish.

I managed 35. I basically did 30 consecutive ones (which I was pretty happy with tbh) within probably 40 seconds then died. Rested but could only do another 5.

So do me a favour and give it a go, just so I know whether I should even bother doing it.
 

mandela

CHB Führer
May 16, 2013
21,008
9,035
Scotland
Small little test for you guys to try. Simply, how many pushups can you do in one minute? Basically my work has these dumb competitions and this is the next one, wondering what the standard is amongst other guys that are fittish.

I managed 35. I basically did 30 consecutive ones (which I was pretty happy with tbh) within probably 40 seconds then died. Rested but could only do another 5.

So do me a favour and give it a go, just so I know whether I should even bother doing it.
I'll try later, man. Sometimes i do 100 push ups in as few sets as I can, as part of a workout, and I think I get around 40ish on the first set but i take a few secs rest at the top as i get tired so not the same as a timed effort.

Surely a proper press up takes at least 1 second anyway so if anyone has more than 50-60 i'd love to see their form.
 

mandela

CHB Führer
May 16, 2013
21,008
9,035
Scotland
Even though I done shoulders last night i done back and tris there cos i'm a pure tank.

Shoulders:

BB OHP 4x12
BB Shrugs 4x12
BB upright rows 4x12
BB front raises 4x12
Lat raises 4x12

Done some abs too but, fuck me, i can't be arsed with doing abs, man. Worst exercises ever.

Back and Tris (some supersets):

Pull ups 3 sets to failure
Deadlifts 2x8
Bent over rows 4x12 / close grip bench
Supermand / BB Skulls
Body rows / tri extensions (just used a plate)


Also planning on doing my run and sprints later. If i actually follow through with this my muscles may burst right out of my skin, tbh.
 
Jun 3, 2013
2,698
2,816
I'll try later, man. Sometimes i do 100 push ups in as few sets as I can, as part of a workout, and I think I get around 40ish on the first set but i take a few secs rest at the top as i get tired so not the same as a timed effort.

Surely a proper press up takes at least 1 second anyway so if anyone has more than 50-60 i'd love to see their form.
I think if you can do up to 60 without stopping you should be able to get between 50-60 with good form.

Don't think there's many men out there that can do 60 without stopping though tbh.