Personal training / advice

Jan 31, 2017
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308
Legs and Shoulders and the training continues.

Again all exercises are dumbbell pairs unless specified

Romanian DL@27.5kg 12,12,12
Lunge@17.5kg 8,8,8
Goblet Squat@27.5kg 12,12,12,
Lunge@17.5kg 8,8,8
Calf Raises@27.5kg 12,12,12
Gulte Bridge (Single)@17.5kg 12,12,12
OHP@17.5kg 8,8,8
Lat Raises@7.5kg 8,8,8
Shrugs@27.5kg 8,8,8
Face Raises@7.5kg 8,8,8

Progression won't always be in terms of weight, I'm looking more into things like TUT, Paused Reps etc.

But I felt good today.

The workout goes so much quicker than the circuit stuff I was doing. 5 supersets, 45 seconds rest, bosh.
 
Last edited:
Reactions: mandela

mandela

CHB Führer
May 16, 2013
23,374
10,491
Scotland
Back in the gym, bitches.

Lower stuff only.

Squats, then hip thrusts, which should really be called humpers, then lightish touch and go DL.

Tried to finish with burpees for a bit of hiit but after 2 rounds i chucked it as i was feeling it in my elbow.
 
Jan 31, 2017
1,366
308
Back in the gym, bitches.

Lower stuff only.

Squats, then hip thrusts, which should really be called humpers, then lightish touch and go DL.

Tried to finish with burpees for a bit of hiit but after 2 rounds i chucked it as i was feeling it in my elbow.
Yeah I was shagging my dumbbell today pretending it was a Glute Bridge.
 
May 25, 2013
14,905
10,233
5.7km this morning in just over 31 minutes. 2min on, 40sec off, 12 rounds.

That's the longest run I've done since I did Tough Mudder in 2013. That was 19.5km.
 
May 25, 2013
6,362
2,833
Deadlift session yesterday managed a 6 rep max with 129kg, but I struggled with my working sets with 136kg, I actually almost failed the last rep of my working sets, was an ugly lift, kind of stopped two thirds of the way up and then had to work hard to lock out, never come close to ever failing a deadlift before. I'm just going to put it down to lack of sleep the night before as well as a ton of stress recently.
 
Jan 31, 2017
1,366
308
New approach to calorie counting my food now.

I'm gonna pre plan 159g worth of protein across breakfast, dinner and tea. And then I will spend the remaining calories on whatever I fancy.

So still flexible, but a bit of planning going into it.
 

mandela

CHB Führer
May 16, 2013
23,374
10,491
Scotland
New approach to calorie counting my food now.

I'm gonna pre plan 159g worth of protein across breakfast, dinner and tea. And then I will spend the remaining calories on whatever I fancy.

So still flexible, but a bit of planning going into it.
Basically what i do. Naw even strict either. As long as in within 100-200 cals a day it's fine.

Obvs not every day. Try and equalize it with days over/under.
 
Reactions: lufcrazy
May 25, 2013
6,362
2,833
OHP and Slingshot Bench session today. Managed 50kg for 6 reps on OHP which is OK, but managed 87kg for 7 reps on Slingshot bench which I was delighted with.

Not done any cardio this week, been far too busy, will try and get a run in tomorrow if I can.

Bulk has stalled been consuming 2900 cals per day think I need to bump it up a bit, been stuck on 136lbs/61.7kg for last 3 weeks.
 
Jan 31, 2017
1,366
308
Pull up challenge still going strong into week 3.

Im tending to manage two days a week but still progressing so I'll take that.

Did 5,4,3,2 last night, gonna attempt it again tonight.

Spreading over 4 sets makes it really easy to progress as well because even if next week I don't quite manage 6, I can still try to increase the latter sets.
 
Reactions: Brighton Bomber
Jan 31, 2017
1,366
308
Chest/Tricep dumbbell workout

Flat Bench @27.5kg 14,10,8
Flat Pullover(s) @27.5kg 12,10,10

Incline Bench @27.5kg 8,8,8
Incline Fly @20kg 8,8,8

Decline Bench @27.5kg 8,8,8
Decline Fly @20kg 8,8,8

Lying Extensions @15kg 10,10,10
Tate Press @15kg 10,10,10

Kickback(s) @12.5 8,8,8
Kickback(s) @12.5 8,8,8

Strict 45 seconds rest between supersets.

Definitely could have lifted more with longer rest and if they weren't supersetted but no sets fell below my minimum rep range and I've progressed since last week so I'll take it in the W column.

Funny though, that first set I smashed out 14 reps feeling like Billy Big Balls. Soon got put right back in my box.
 
Jun 3, 2013
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Gonna try deadlifts again later after the "hernia" scare a couple weeks back. Took the whole of last week off completely, my diet was trash and yesterday I found I've lost a few reps on everything. Annoying but I guess it is what it is.

Worst part is I felt some sort of discomfort in the "hernia" area yesterday, but only when warming up. Will actually be gutted if it stops me deadlifting tbh.
 
May 25, 2013
6,362
2,833
Squats last night, managed 4 reps with 94kg which i was happy with. I widened my stance a little to try and help with my depth but I#m still only just hitting parallel so am at the limits of my mobility. So I need to focus more in increasing my range if motion.

Squats 4 rep max test @94kg - 4 reps completed
Squats 4x2 @89kg / AMRAP @89kg 3 reps completed / AMRAP @89kg 3 reps completed
Sumo DL 5x5 @107kg
B Stance Squats 3x10 @36kg superset with BB Rows 3x10 @41kg
DB Rows 3x18 @13kg superset with Glute Bridges 3x18 @29kg
Single Leg Extensions 3x18 @11kg
 

mandela

CHB Führer
May 16, 2013
23,374
10,491
Scotland
Gonna try deadlifts again later after the "hernia" scare a couple weeks back. Took the whole of last week off completely, my diet was trash and yesterday I found I've lost a few reps on everything. Annoying but I guess it is what it is.

Worst part is I felt some sort of discomfort in the "hernia" area yesterday, but only when warming up. Will actually be gutted if it stops me deadlifting tbh.
Strange place to affect DLs.

Pretty sure I can DL with no hernia related issues.

Obvs we've both self diagnosed and probs don't even have the same injury, never mind a hernia, but still wired for a pain there to impact...I can do every lift except an work and chin ups are uncomfortable...fuck, can't do lunges. No fucking way.
 

mandela

CHB Führer
May 16, 2013
23,374
10,491
Scotland
Done some upper body last night. First time in 3 weeks, due to tendonitis. So wanted to keep intensity very low and done some GVT. Started off with decline bench supersetted with BORs. Scrapped the BORs after 4 sets though as they were aggravating my elbow so really just 10x10 on decline then 10x10 on OHP supersetted with some ab work.

Very easy, tbh. Just easing back in but pulling exercises still a bit away.