Jump to content
SAU Community

Recommended Posts

  • 3 months later...

3 months into 2014 and the booze free attempt failed. Big setbacks in training ie none. Got myself unwell.

Attempting to make April a better effort starting monday.

pullups test was promising . 31 reps

Edited by rev210
  • 7 months later...

Ok. Back at this thing again. Lets just say i am resetting from 0 or slighly - ve compated to when i started this thread.

Anyway;

Shoulders;

Pushups

4 x 50reps

Side barbell telegraphs (explain this one later - works the shoulder girdle as a compound movement)

20kg x 20

25kg x 20

40kg x 8

45kg x 5

45kg x 3

Light shoulder press barbell

40kg x20 x 3 sets

15min run

  • 3 months later...

ok joined a actual gym now (Arena Joondalup) . 3rd week in. have rehab to do from injuries & neglect. I have elbow issues and knees. Try to get back to strong again and see my six pack at somepoint.

So I am doing basic easy stuff.

Yesterday was pull/Back day.

One arm dumbell rows.

( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively)

47.5kg x 12

50kg x 6

50kg x 6

50kg x 6

Farmer walk with dumbells + FatGripz

50kg dumbells.

Row Machine (+ FatGripz)

most of the plates x 12 (fast)

All of the plates x 8

All of the plates x 8

Lat Pull downs

set of 12

set of 6

set of 5

Incline bench face down rear dumbell flys (+ FatGripz)

15kg dumbells x 30

20kg dumbells x 15

20kg dumbells x 18

15kg dumbells x 20

Cable rope Facepulls

set of 20

set of 8

set of 8

Edited by rev210

How are you finding your new gym Rev? What's the clientele like? Are there enough plates for you?

I like it.the staff are all on salaries,so there is no pushy attitude. I start early 5.30am -6am , so there is few people . mostly retired folks who are friendly. Through the day a mix of the usual crowd of gym goers. So going in off peak suits me.

They have squat rackrack, place to do deads and benches with Oly bars. Plenty of cable and plate based machines . decent sized leg press machine. I cacluate its got space for 600+kg. The dumbbells are only up to 50kg.They have enough 20kg /25kg plates to cater for big lifts.when I was going even during the different times day/nights I didn't see anyone lifting heavy. Will see if there is a reaction to me dead lifting later on, but I will be visiting PTC or musclepit before I embark on throwing heavy on deads and squats

Edited by rev210

Yes , I used to work with Henry. Good bloke, referred a few people his way over the years. Ironically , haven't trained with him and the crew. He loves the sport,basically you don't run a powerlifting gym to get rich...so anyone doing it has the heart in the right place.

  • Like 1

Push day:6 beers last night...a little less intensity....

bench press

75kg x20 warm up

80kg x20 explosive fast

120kg x4 paused

Seated dumbbell shoulder press

35kg x 10

37.5kg x 6

37.5kg x 5

Decline bench barbell skull crushers

50kg x 10 warmup

70kg x 3

50kg x 10

Close grip bench press/superset cable pushdown

60kg x 10

All the plates x 10

60kg x 12

All the plates x 8

End.

Edited by rev210

One arm dumbell rows.

( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively)

47.5kg x 12

50kg x 6

50kg x 6

50kg x 6

Farmer walk with dumbells + FatGripz

50kg dumbells.

Row Machine (+ FatGripz)

most of the plates x 15(fast)

All of the plates x 12

All of the plates x 10

All plates x 8

Lat Pull downs

set of 12

set of 6

set of 5

Incline bench face down rear dumbell flys (+ FatGripz)

15kg dumbells x 30

22.5kg dumbells x 15

25kg dumbells x 8

15kg dumbells x 20

Cable rope Facepulls

set of 20

set of 8

  • 2 weeks later...

Week off in Queenstown (millbrook resort) , doing the usual helicopter day / jetboat / winery etc. So no excersise and lots of wine and huge amounts of good food.

Back today ;

bench press

75kg x20 warm up
80kg x20 explosive fast
120kg x4

170kg Static hold 12 seconds

190kg static hold 7 seconds

190kg static hold 7 seconds


Seated dumbbell shoulder press
35kg x 12
37.5kg x 9
37.5kg x 9

Decline bench barbell skull crushers

50kg x 12 warmup
75kg x 4

Cable tricep push downs straight after

(cable machine)

* all the plates x 15

(Switch to lat pulldown machine)

70kg x 8

62kg x 6

62kg x 5

one arm dumbell rows.

( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively)

50kg x 5

50kg x 5

50kg x 5

Row Machine new one with more plates (+ FatGripz)

x 12(fast)

x 8

X 5

x 5

Incline bench face down rear dumbell flys (+ FatGripz)

17.5kg dumbells x 30

22.5kg dumbells x 15

25kg dumbells x 8

17.5kg dumbells x 20

Cable rope Facepulls

set of 8

set of 8

Set of 8

Felt pretty shabby this morning

Seated dumbbell press

32.5kg x 12

40kg.... Failed , got a sticking point at the bottom/beginning of the rep.

37.5kg x 10

37.5kg x 10

Decline bench barbell skull crushers

50kg x 12 warmup

75kg failed.

Did some cardio went home..

What do you do when you fail the single on decline skull crushers?

Edit: nevermind, got my head around the barbell position (pun unintended)...I imagine it's quite close to the floor and you can just let it go

What do you do when you fail the single on decline skull crushers?

Edit: nevermind, got my head around the barbell position (pun unintended)...I imagine it's quite close to the floor and you can just let it go

Fail on these is more like feeling your not going to make it as you start letting the weight back. Usually just off the of top the movement.

The tricep feels like its going to tear off at the elbow. Dropping the weight to the floor works if its light and you get fatigue . the decline version puts heaps of stress on the long tricep muscle. If you fail when the weight is heavy you need a spotter or know when to chicken out.

After the 4x 75kg on Tuesday, I probably need another week. I am keen to get this to about 85kg for a few reps.

Edited by rev210

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • The rain is the best time to push to the edge of the grip limit. Water lubrication reduces the consumption of rubber without reducing the fun. I take pleasure in driving around the outside of numpties in Audis, WRXs, BRZs, etc, because they get all worried in the wet. They warm up faster than the engine oil does.
    • When they're dead cold, and in the wet, they're not very fun. RE003 are alright, they do harden very quickly and turn into literally $50 Pace tyres.
    • Yeah, I thought that Reedy's video was quite good because he compared old and new (as in, well used and quite new) AD09s, with what is generally considered to be the fast Yokohama in this category (ie, sporty road/track tyres) and a tyre that people might be able to use to extend the comparo out into the space of more expensive European tyres, being the Cup 2. No-one would ever agree that the Cup 2 is a poor tyre - many would suggest that it is close to the very top of the category. And, for them all to come out so close to each other, and for the cheaper tyre in the test to do so well against the others, in some cases being even faster, shows that (good, non-linglong) tyres are reaching a plateau in terms of how good they can get, and they're all sitting on that same plateau. Anyway, on the AD08R, AD09, RS4 that I've had on the car in recent years, I've never had a problem in the cold and wet. SA gets down to 0-10°C in winter. Not so often, but it was only 4°C when I got in the car this morning. Once the tyres are warm (ie, after about 2km), you can start to lay into them. I've never aquaplaned or suffered serious off-corner understeer or anything like that in the wet, that I would not have expected to happen with a more normal tyre. I had some RE003s, and they were shit in the dry, shit in the wet, shit everywhere. I would rate the RS4 and AD0x as being more trustworthy in the wet, once the rubber is warm. Bridgestone should be ashamed of the RE003.
    • This is why I gave the disclaimer about how I drive in the wet which I feel is pretty important. I have heard people think RS4's are horrible in the rain, but I have this feeling they must be driving (or attempting to drive) anywhere close to the grip limit. I legitimately drive at the speed limit/below speed the limit 100% of the time in the rain. More than happy to just commute along at 50kmh behind a train of cars in 5th gear etc. I do agree with you with regards to the temp and the 'quality' of the tyre Dose. Most UHP tyres aren't even up to temperature on the road anyway, even when going mad initial D canyon carving. It would be interesting to see a not-up-to-temp UHP tyre compared against a mere... normal...HP tyre at these temperatures. I don't think you're (or me in this case) is actually picking up grip with an RS4/AD09 on the road relative to something like a RE003 because the RS4/AD09 is not up to temp and the RE003 is closer to it's optimal operating window.
    • Either the bearing has been installed backwards OR the gearbox input shaft bearing is loosey goosey.   When in doubt, just put in a Samsonas in.
×
×
  • Create New...