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Old 08-23-2013, 01:15 PM   #11
Shep
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Originally Posted by BendtheBar View Post
Solid squatting and pressing.
Thanks.It's your YouTube vids that got me onto this forum
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Old 08-23-2013, 01:41 PM   #12
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Nice workouts mate, good to see another KG man logging here. Pounds give these boys over inflated numbers so they feel better about their lifts .
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Old 08-23-2013, 02:46 PM   #13
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Nice workouts mate, good to see another KG man logging here. Pounds give these boys over inflated numbers so they feel better about their lifts .
cheers mate
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Old 08-24-2013, 04:48 PM   #14
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Going to do this different as doing it from my phone...
Saturday August 24th
Bench
Bar x 40
20.4 + 4.5 each side x 5
20.4 + 11.4 each side x 5
20.4 + 15.9 each side x 5-wraps added
20.4 + 15.9 + 4.5 + 1.1 each side x 5

Incline DB
45s x 10
50s x 10
55s x 10

Close grips
15.9 each side x 8 x 3 sets

Single DB behind neck extensions
45 x 10
55 x 10.x 2 sets

Triceps absolutely fried after this!

Last edited by Shep; 08-24-2013 at 04:49 PM. Reason: spelling
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Old 08-27-2013, 12:02 PM   #15
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Tuesday August 27th
Hang cleans
Bar x lots
47.4kg x 5
52.8kg x 5
57.8kg x 5
60.8kg x 5

T bar rows
20kg bar +
3 x 11.4 kg x 10
4 x 11.4 kg x 10
5 x 11.4 kg x 10
5 x 11.4 kg + 5kg x 10

Pulldowns
125 x 10
125 x 10
125 x 10

Hammer curls
40s x 10 x 3 sets
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Old 08-28-2013, 12:05 PM   #16
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I`m liking the look of the old man routine in the workouts section...not too far off what I`m doing:
DAY 1: PUSH
Bench Press, 4 sets x 6 reps
DB Bench Press or Incline Bench, 2 sets x 8 reps
DB or Barbell Overhead Press, 3 sets x 6-10 reps
Closegrip Bench Press, Dips, or Seated Overhead Tricep Extensions, 2 sets x 6-10 reps
DAY 2: OFF
DAY 3: PULL
Alternate (every other workout) Deadlifts (5 sets x 3 reps) with Pendlay Rows (5 sets x 6-10 reps)
T-Bar Rows, Low Pulley Rows, Pullups, or DB Rows, 3 sets x 6-10 reps
DB or Barbell Curling exercise, 3 sets x 6-15 reps
DAY 4: OFF
DAY 5: LEGS
Squats, 4 sets x 5 reps
Front Squats, 2 sets x 6 reps
Still Leg Deadlifts or Leg Curls, 3 sets x 6-12 reps
Calf exercises, 2 sets x 8-20 reps
DAY 6: OFF
DAY 7: OFF, or repeat the cycle starting with day 1.
A few points...
I havn`t been deadlifting as i`m wary of hurting my lower back.I`ve got a history of pain in my SI Joint and when I used to pull and squat every week,it caused me regular grief.Thats why I have been doing Hang Cleans and my Traps have come on a treat so far.
I overhead press on a separate day to my benching as i feel its overkill on my shoulders if i do them together.
I don`t do any calf work as my calfs are pretty big as it is and i imagine Squats and leg press will indirectly take care of them as it is??

Any thoughts anyone?
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Old 08-29-2013, 07:50 AM   #17
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Thursday August 29th
Squats
Bar x lots
70.8kg x 5
83.6kg x 5
93.6kg x 5
101.6kg x 5(knee wraps added)
111.6kg x 5(PB-I`ve done plenty more than this in the past,but it was years ago,so i`ll take it)

Standing OH Press
Bar x 10
47.4kg x 5
52.8kg x 5
62.8kg x 5(wraps added)
67.4kg x 2(Belt added but too big a jump!!)

Leg Press
310 x 10
330 x 10
350 x 10
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Old 08-29-2013, 09:27 AM   #18
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Good work shep. Keep killing it!
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Old 08-29-2013, 09:55 AM   #19
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Congrats on the PR, and here's to many more.
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Old 08-29-2013, 04:26 PM   #20
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Good work shep. Keep killing it!
Thanks,ill try!
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