Building a stronger me

RidleyRider

No pull ups in back day?

chriity139

RidleyRider wrote: »

No pull ups in back day?

I don't really get much feeling out of pull ups so decided to try it without them and add in dual axle pulldowns. Much better engagement of my latts

chriity139

Week 4 Day 6

Bodybalance 60mins

Quick arms session

chriity139

Week 5 Day 1 Light chest

Bench
3x15 @ 60kg
3x12 @ 60kg
3x10 @ 80kg

Incline bench
3x20 @ 40kg
3x12 @ 60kg

Decline bench
8x10 @ 60kg

All exercise done to a 3 0 1 tempo

chriity139

Week 5 day 2 shoulders

stairs 35mins

Gailleo rear delt row
1x20 @ 60kg
1x15 @ 70kg
1x15 @ 80kg
3x10 @ 100kg

Rear delt cable flies
10x15 @ 18kg

Db rear delt flies
4x15 @ 17.5kg

Laterial Db raises
5x12 @ 7.5kg

Bb upright row
4x12 @ 40kg

Forward db raises
4x12 @ 7.5kg

Bb shrugs
6x20 @ 60kg

Behind the neck pulldown
6x12 @ 55kg

Sangre

chriity139 wrote: »

I don't really get much feeling out of pull ups so decided to try it without them and add in dual axle pulldowns. Much better engagement of my latts

Try super wide grip pull-ups if you haven't already.

chriity139

Sangre wrote: »

Try super wide grip pull-ups if you haven't already.

Thats the way i usually do pull-ups. Don't like the close grip

Alf Veedersane

When you do pull ups, think of it as pulling your elbows into your sides. If you don't feel lat activation, I'd be very surprised.

chriity139

Alf Veedersane wrote: »

When you do pull ups, think of it as pulling your elbows into your sides. If you don't feel lat activation, I'd be very surprised.

will give it a go tonight see how i get on

Alf Veedersane

chriity139 wrote: »

will give it a go tonight see how i get on

Try not wrapping your thumb around the bar either. Might take a little bit of bicep out of it. Probably won't make much of a difference but everthing helps...

chriity139

Alf Veedersane wrote: »

Try not wrapping your thumb around the bar either. Might take a little bit of bicep out of it. Probably won't make much of a difference but everthing helps...

Tried this, felt it a bit in my back alright but still find much better contraction with machines.

Alf Veedersane

chriity139 wrote: »

Tried this, felt it a bit in my back alright but still find much better contraction with machines.

Maybe it's just 'cause you're odd

chriity139

Week 5 day 3 Legs

Bw 84.4kg

Foam rolled and stretched

Hack squat
1x20 @ 40kg
1x12 @ 60kg
1x12 @ 100kg
1x12 @ 110kg
1x12 @ 120kg

Leg press
1x20 @ 100kg
1x20 @ 140kg
1x20 @ 180kg
1x20 @ 220kg
1x20 @ 260kg

Elevated Split squats
4x12 @ 20kg

Double hamstring curl
1x20 @ 34KG
1x12 @ 41kg
1x12 @ 48kg
1x12 @ 55kg
1x12 @ 48kg

Db stiff leg deadlifts
6x12 @ 20kg

Seated leg curl
5x15 @ 110kg

Finished off with kettlebells for a bit of cardio and muscle endurance.

Double hand swing 1x20 @ 20kg
Single hand swing 1x10 @ 20kg
Front squat 1x12 @ 32kg

Performed these twice with no rest inbetween. Extremely difficult after a tough leg session.

Foam rolled and stretched.

Think I will try squatting next week as there was no problems at all with my knee. Cant wait to get back squatting, its weird how much you can miss an exercise

chriity139

Week 5 Day 4 Back

Dual axle pulldown
1x20 @ 50kg
1x15 @ 70kg
1x15 @ 80kg
6x12 @ 90kg

Latt pulldown
1x20 @ 45kg
1x15 @ 54kg
1x12 @ 63kg
5x12 @ 54kg

Dual rope latt pull
5x15 @ 20kg

Yates Bb row
1x20 @ 20kg
1x20 @ 40kg
1x15 @ 50kg
6x12 @ 60kg
3x12 @ 70kg

Seated dual handle row
1x20 @ 40kg
1x15 @ 60kg
3x12 @ 80kg
2x12 @ 90kg
1x12 @ 100kg
1x12 @ 110kg

Seated close grip cable row
1x15 @ 45kg
1x15 @ 54kg
1x15 @ 63kg
1x15 @ 72kg
1x15 @ 81kg

Back feels great after that work out. It has been a long time since I've felt my back as tired as this. Really enjoying the switch from heavy training to high rep training. My body is thanking me. After 15 weeks of 5x5 training with great strength progress my body was in a bad way. I was both physically and mentally exhausted. Will go back to 5x5 in the in maybe a month or 2.

chriity139

week 6 day 1 Chest

Flat bench
1x20 @ 20KG
1X10 @ 40KG
1X10 @ 60kg
4x10 @ 80kg
1x5 @ 100kg
1x1 @ 110kg
4x1 @ 120kg

Incline bench
2x20 @ 50kg
1x10 @ 50kg
1x10 @ 60kg
3x10 @ 80kg

LuckyLloyd

chriity139 wrote: »

Back feels great after that work out. It has been a long time since I've felt my back as tired as this. Really enjoying the switch from heavy training to high rep training. My body is thanking me. After 15 weeks of 5x5 training with great strength progress my body was in a bad way. I was both physically and mentally exhausted. Will go back to 5x5 in the in maybe a month or 2.

I think it's inevitable that someone who goes as hard as you do will need to deload in some sort of way intermittantly. Best of luck getting back to squatting over the next while.

chriity139

LuckyLloyd wrote: »

I think it's inevitable that someone who goes as hard as you do will need to deload in some sort of way intermittantly. Best of luck getting back to squatting over the next while.

Cheers man. Tomorrow will be my first day back squatting. Fingers crossed

chriity139

Week 6 Day 2 Shoulders

Gailleo machine row
1x20 @ 50kg
1x20 @ 70kg
1x20 @ 90kg
2x20 @ 100kg

Standing cable pull aparts
2x20 @ 5kg
1x20 @ 10kg
1x20 @ 18.75kg

Rear delt cable flys
4x20 @ 5kg

Db lateral raise
4x20 @ 7.5kg

Bb upright row
4x10 @ 40kg

Db forward raise
4x20 @ 7.5kg

Behind the neck pulldown
5x15 @ 55kg

Bb shrugs
5x20 @ 70kg

Horrible horrible shoulder doms after doing that last night.

chriity139

Week 6 Day 3 Legs

Today was the day which I finally tested myself on squats after what seems like the longest 5-6 weeks without squatting due to knee pain. For the past 2 weeks I have been on over 3g of glucosamine each day which I think has really helped.

Foam rolled and stretched for 20mins

Squats
1x10 @ 20kg
1x10 @ 60kg
1x10 @ 80kg
1x5 @ 100kg
1x3 @ 110kg
3x1 @ 120kg
1x5 @ 100kg

Leg press
1x20 @ 140kg
1x20 @ 180kg
1x20 @ 220kg
1x20 @ 260kg

Db stiff leg deads
6x12 @ 40kg(db)

Hack Squat
1x20 @ 20kg
1x12 @ 60kg
1x12 @ 100kg
1x12 @ 120kg
1x5 @ 160kg
1x5 @ 180kg (pb)

Work out completed and not a single ache, pain or pressure felt in my leg. Over joyed with that. Now to get my shoulder fixed then I will be back to 100%. Once back at 100% I will start my 5x5 program again

LuckyLloyd

Nice one on squatting without issue.

chriity139

LuckyLloyd wrote: »

Nice one on squatting without issue.

Cheers man. Im delighted

chriity139

Squatting last night seems to have agitated my shoulder/tricep. Will have to get this sorted before squatting again. No pain in my knee today what so ever so thats good news. Looks like its leg press and hack squats for me until this annoying injury is healed

RidleyRider

chriity139 wrote: »

Squatting last night seems to have agitated my shoulder/tricep. Will have to get this sorted before squatting again. No pain in my knee today what so ever so thats good news. Looks like its leg press and hack squats for me until this annoying injury is healed

You might need to widen your grip on the bar.

chriity139

RidleyRider wrote: »

You might need to widen your grip on the bar.

Tried both wide and narrow. Hurts regardless. Hate injuries :mad:

chriity139

Week 6 Day 4 Back

Dual axle pulldown
1x20 @ 50kg
1x15 @ 70kg
1x15 @ 80kg
1x12 @ 90kg
3x12 @ 110kg

Latt pulldown
1x20 @ 45kg
1x15 @ 54kg
1x12 @ 63kg
5x12 @ 54kg

Dual rope latt pull
5x15 @ 20kg

Yates Bb row
1x20 @ 20kg
1x20 @ 40kg
1x15 @ 50kg
1x12 @ 60kg
2x12 @ 70kg
2x12 @ 80kg

Seated dual handle row
1x20 @ 40kg
1x15 @ 60kg
3x12 @ 80kg
2x12 @ 90kg
1x12 @ 100kg
1x12 @ 110kg

Seated close grip cable row
1x12 @ 63kg
1x12 @ 72kg
1x12 @ 81kg
3x8 @ 90kg

chriity139

Week 6 Day 5 Punishment

Deadlift
1x10 @ 70kg
1x10 @ 110kg
1x5 @ 130kg
1x5 @ 140kg
1x5 @ 150kg
1x5 @ 160kg
1x5 @ 170kg

Kettlebell front squats
6x8 @ 20kgx2

Seated hip abduction
5x12 @ 130kg

Standing hip abduction
1x12 @ 150kg
1x12 @ 155kg
1x12 @ 160kg
1x12 @ 165kg
1x12 @ 170kg

chriity139

Week 7 Day 1 Chest

Flat bench
1x30 @ 20kg
1x10 @ 40kg
1x10 @ 60kg
1x10 @ 80kg
4x10 @ 85kg

Incline Bench
1x20 @ 40kg
1x12 @ 60kg
1x7 @ 80kg
4x10 @ 70kg

Decline db press
3x12 @ 25kg
3x8 @ 30kg

chriity139

Week 7 Day 2 Shoulders

Stairs 20mins

Standing rear delt cable fly
5x15 @ 18kg

Gailleo rear delt row
5x15 @ 100kg

Upright Bb row
6x8 @ 45kg

Db laterial raise
6x15 @ 7.5kg

Seated Db rear fly
5x15 @ 15kg

Bb shrugs
5x20 @ 60kg

Behind the neck latt pulldown
5x15 @ 54kg

Sangre

Do you train that early in the morning?

chriity139

No was too tired to update it last night just went to bed so did it when I woke up.