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Old 10-19-2013, 06:01 AM   #331
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Thanks Mike, Marvin.

Saturday

Good workout today.

Medium-wide grip pull ups

I've come to enjoy these. I'm no good at higher reps, but do OK in the 3-7 range.

Bodyweight x 3
Bodyweight + 15kg (33) X 4
Bodyweight + 15kg (33) X 4
Bodyweight + 15kg (33) X 4
Bodyweight + 15kg (33) X 4
Bodyweight X 9

T Bar rows

Quite like these as well, though I feel I should be handling more weight on them. About 100 lbs more.

75 (165) X 7
75 (165) X 7
75 (165) X 6
75 (165) X 6
75 (165) X 6

Bench Press

Some people about today, so able to ask for a spot. Unfortunately the second guy I asked was unable to keep his fingers off the bar despite clear requests to the contrary.

100 (221) X 4
120 (265) X 2
130 (286) X 2
140 (308) X 4
145 (319) X 3
145 (319) X 3
120 (265) X 9

Shoulder rehab - overhead press

I have what I assume is a rotator cuff issue, so I've been steering well clear of direct shoulder work, but thought it was about time to try it out. Discovered I had no slow-twitch fibres at all in my delts.

20 (44) X 20, 20, 20.

Cuban rotations

Some
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Old 10-19-2013, 06:10 AM   #332
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Solid workout the pull ups are great especially with the 15k added! I have the same problem with spotters in the gym. Got to the point i just don't ask.

Keep up the great numbers!
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Old 10-19-2013, 09:38 AM   #333
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AWesome training Tann
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Old 10-26-2013, 07:25 AM   #334
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Thanks Ancrel, HHF

Saturday

Not managed to make it into the gym this week and a really tough week at work. Losing weight. A good session today, however, with a rep pb.

Neutral-grip pull-ups

Pretty good

Bodyweight X 5
Bodyweight + 20 kg (44) X 6
Bodyweight + 20 kg (44) X 5
Bodyweight + 20 kg (44) X 5
Bodyweight + 20 kg (44) X 4

T Bar rows

75 (165) X 7
80 (176) X 6
80 (176) X 6
80 (176) X 6
80 (176) X 6

Bench Press

I wasn't intending to do high reps, but managed to train with a strong young chap, so succumbed to the temptation of repping out on my first set. Got a PB

Warm-ups
100 (221) X 6
120 (265) X 12 Rep PB
140 (308) X 4

Paused bench press

Good two second pause
120 (265) X 6

Overhead Press

I wasn't going to use any weight on these in order to protect my shoulder, but training with someone else meant I went a bit heavier. Certainly a long way off doing 73kg X 13 for the MAB challenge a few months back.

20 (44) X 20
40 (88) X 15
60 (132) X 6
60 (132) X 7
60 (132) X 7

And one last set of neutral-grip pull-ups

Bodyweight X 12
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Old 10-26-2013, 08:09 AM   #335
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That's a very strong workout, 120k x 12 PB too congrats!
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Old 10-26-2013, 11:57 AM   #336
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Nice bench press PR Sir Tannhauser.
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Old 10-26-2013, 01:18 PM   #337
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Volume master!!
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Old 10-27-2013, 07:15 AM   #338
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Thanks Ancrel, BtB, Marvin.

Sunday

Very straightforward routine today. Since I've been getting into the gym less, I've let squats slide. More precisely, I haven't been doing any at all. So time to address that today with a few reps to get me back into the swing of it.

Deadlifts
Miscalculated the poundages on the first work set, meaning I temporarily believed that I'd got a lot stronger. Hoping for 230 X 5 but couldn't quite get it. Ah well.

80 (176) X 6
110 (242) X 5
150 (332) X 3
170 (375) X 1
work sets
200 (442) X 4
210 (464) X 4
220 (485) X 4
230 (508) X 4

Squats

If I have more than two weeks off squatting, regardless of the weight, I always get cramps on the first session. Today was no exception.

warm ups
140 (308) x 3
140 (308) x 3
160 (353) x 3
160 (353) x 3
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Old 10-27-2013, 08:54 AM   #339
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Great session, those deads are so strong! Keep it up!
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Old 10-27-2013, 09:02 AM   #340
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Fine work tann. I agree frequent squatting is important to keep mobility etc
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