maybe you'll hit 350 lbs sometime soon
Strong as hell big guy
@Mobster Amazing updates....solid numbers......
no updates?
Monday
Back spasms yesterday afternoon and this morning were a bit of as red flag (who knew squatting 900+ might cause a problem lol - see also neck issue below). Still once I took (found 2 Naproxen 250mg and 2 Gabapentin 300mg) 1 x 250 Nap it felt a LOT better. So off to Powerhouse. Had I had ANY issues I'd have been right back.
I also, over the weekend, set myself a new personal challenge (as they are all personal now) of Hatfield Squatting 500lbs or so x 25 reps a la Tom Platz's feat. So...
Hatfield Squat to bench as usual
bar x 20 reps, 100kg x 20 reps, 160kg/352lbs x 15 reps and 230kg/506lbs x 12 reps. The plan will be to add 1-2 reps per session. Apart from not being used to the rep range the only issue was where the bar and pads sat as the left hand side of my neck must have been compressed since last Mondays's 390 and 410kg and it HURT.
Leg Press
Stayed light., Went deeper than usual and this included a lower foot position
80kg x 20 reps, 160kg x 20 reps and 240kg x 15 reps
Seated Leg Curl
Cos why not
8p x 20 reps, 15p x 20 reps and 20p (stack) x 15 reps
Leg Extensions
7p x 20 reps, 15p x 20 reps and stack (20p)x 20 reps
Back spasms yesterday afternoon and this morning were a bit of as red flag (who knew squatting 900+ might cause a problem lol - see also neck issue below). Still once I took (found 2 Naproxen 250mg and 2 Gabapentin 300mg) 1 x 250 Nap it felt a LOT better. So off to Powerhouse. Had I had ANY issues I'd have been right back.
I also, over the weekend, set myself a new personal challenge (as they are all personal now) of Hatfield Squatting 500lbs or so x 25 reps a la Tom Platz's feat. So...
Hatfield Squat to bench as usual
bar x 20 reps, 100kg x 20 reps, 160kg/352lbs x 15 reps and 230kg/506lbs x 12 reps. The plan will be to add 1-2 reps per session. Apart from not being used to the rep range the only issue was where the bar and pads sat as the left hand side of my neck must have been compressed since last Mondays's 390 and 410kg and it HURT.
Leg Press
Stayed light., Went deeper than usual and this included a lower foot position
80kg x 20 reps, 160kg x 20 reps and 240kg x 15 reps
Seated Leg Curl
Cos why not
8p x 20 reps, 15p x 20 reps and 20p (stack) x 15 reps
Leg Extensions
7p x 20 reps, 15p x 20 reps and stack (20p)x 20 reps
Tuesday
Iso-lateral Press - facing in
10kg/22lbs x 20 reps a side, 15kg, 20kg and 25kg/55lbs all x 20 reps a side (1 arm at a time)
Side Laterals
just 5kg x 3 x 20 reps a side. Side delts were fried!
3-Inch Wrist Roller
60kg x 1, 80kg x 1 and an attempt at 120kg/264lbs (115kg next time) x almost lol. Heaviest I've been on was around 120 or 125 on a 2-inch set up back in the day
Iso-lateral Press - facing in
10kg/22lbs x 20 reps a side, 15kg, 20kg and 25kg/55lbs all x 20 reps a side (1 arm at a time)
Side Laterals
just 5kg x 3 x 20 reps a side. Side delts were fried!
3-Inch Wrist Roller
60kg x 1, 80kg x 1 and an attempt at 120kg/264lbs (115kg next time) x almost lol. Heaviest I've been on was around 120 or 125 on a 2-inch set up back in the day
Thursday
Different approach today. Change is as good as a rest and all that. Really got into the zone on the tricep work. It was a 10 reps kinda day
Bicep/Tricep Machine work
Bicep work
1p to 5p (25kg/55lbs) so 5 x 10 reps
s/s
Tricep work
1p to 10p (77.5kg/159.5lbs) so 10 x 10 sets (way more sets than normal)
On the last 3 sets I ended up leaning onto the machine to brace myself
Over the knee Reverse Dumbbell Wrist Curls
5kg to 20kg/44lbs so 4 x 10
Different approach today. Change is as good as a rest and all that. Really got into the zone on the tricep work. It was a 10 reps kinda day
Bicep/Tricep Machine work
Bicep work
1p to 5p (25kg/55lbs) so 5 x 10 reps
s/s
Tricep work
1p to 10p (77.5kg/159.5lbs) so 10 x 10 sets (way more sets than normal)
On the last 3 sets I ended up leaning onto the machine to brace myself
Over the knee Reverse Dumbbell Wrist Curls
5kg to 20kg/44lbs so 4 x 10
Friday
Early @ Powerhouse cos I was doing podcasts after. Trained with Chris J
Iso Lateral Bench Press
40kg x 8 reps, 60kg x 8 reps and 80kg/176lbs x 8 reps plus a couple with 100kg/220lbs just cos. We also dropped to 20kg/44lbs for 40+ reps for the challenge
Iso Lateral Mid Row
Much higher rep range. Pumped one lat then the next which felt odd lol
40kg x 20, 60kg x 20 and 80kg/176lbs x 15 reps.
Rear Delt Cable Pulls
4p x 12 reps, 5p x 12 reps and 6p x 9 reps
Early @ Powerhouse cos I was doing podcasts after. Trained with Chris J
Iso Lateral Bench Press
40kg x 8 reps, 60kg x 8 reps and 80kg/176lbs x 8 reps plus a couple with 100kg/220lbs just cos. We also dropped to 20kg/44lbs for 40+ reps for the challenge
Iso Lateral Mid Row
Much higher rep range. Pumped one lat then the next which felt odd lol
40kg x 20, 60kg x 20 and 80kg/176lbs x 15 reps.
Rear Delt Cable Pulls
4p x 12 reps, 5p x 12 reps and 6p x 9 reps
Monday
Still on the rep scheme. @ Powerhouse. No sign of the wanna be training buddy Paul D (super keen Friday... not so much Monday)
Hatfield Squat
HUGE faff sorting out the pads on the Safety Squat Bar (took 15 minutes). As was the bar sitting on my neck was properly uncomfortable.
Bar x 20 reps, 100kg/220lbs x 14 reps, 170kg/352lbs x 14 reps, 240kg/528lbs x 14 reps
Leg Press
Feet lower down on the footplate than I previously use
120kg x 20 reps, 240kg x 20 reps, 360kg/792lbs x 20 reps
Lying Leg Curls
8p x 12 reps, 15p x 12 reps
Leg Extensions
1/2 stack x 20 reps, stack x 16+4 reps
Still on the rep scheme. @ Powerhouse. No sign of the wanna be training buddy Paul D (super keen Friday... not so much Monday)
Hatfield Squat
HUGE faff sorting out the pads on the Safety Squat Bar (took 15 minutes). As was the bar sitting on my neck was properly uncomfortable.
Bar x 20 reps, 100kg/220lbs x 14 reps, 170kg/352lbs x 14 reps, 240kg/528lbs x 14 reps
Leg Press
Feet lower down on the footplate than I previously use
120kg x 20 reps, 240kg x 20 reps, 360kg/792lbs x 20 reps
Lying Leg Curls
8p x 12 reps, 15p x 12 reps
Leg Extensions
1/2 stack x 20 reps, stack x 16+4 reps
Tuesday
@ Powerhouse. Still on the 20 rep vibe
Forward - into the machine facing Iso-Press
Per Iso arm - 1 side at a time 12.5kg x 20, 17.5kg x 20, 22.5kg x 20 and 27.5kg/60lbs x 15 reps
Dumbbells Side Laterals
7.5kg/16lbs x 3 x 20 reps
Nice delt pump. I lean forward slightly to keep the tension on the side delt. I also 'tip' the dumbbell forward at the top a little
3-Inch Wrist Roller
85kg x 1, 100kg x 1 and 115kg/253lbs x 1 (up only - skin tear from yesterday opened up so there was a little blood). Up AND down next time
@ Powerhouse. Still on the 20 rep vibe
Forward - into the machine facing Iso-Press
Per Iso arm - 1 side at a time 12.5kg x 20, 17.5kg x 20, 22.5kg x 20 and 27.5kg/60lbs x 15 reps
Dumbbells Side Laterals
7.5kg/16lbs x 3 x 20 reps
Nice delt pump. I lean forward slightly to keep the tension on the side delt. I also 'tip' the dumbbell forward at the top a little
3-Inch Wrist Roller
85kg x 1, 100kg x 1 and 115kg/253lbs x 1 (up only - skin tear from yesterday opened up so there was a little blood). Up AND down next time
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