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Old 12-22-2009, 08:28 PM   #21
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Happy big 3-0. Good to see you back at it.
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Old 12-27-2009, 04:10 PM   #22
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Thanks
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Old 12-27-2009, 04:16 PM   #23
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Chest workout

Have picked up an ankle injury which is a nuisance! will have to mainly focus on upper body work for next few days at least. Has been hurt for over a week but hope its better soon!

Decided i will go back to the rep ranges i used to use for bench presses as it seems to work better for all other exercises and i hoe it will let me move past the plateau i seem to have hit

Bench press

50kg x 5
55kg x 5
60kg x 5
65kg x 5
70kg x 5

These felt a lot better than the previous weeks. Form felt a lot more solid

Incline bench press

45kg x 10
45kg x 10
45kg x 9
35kg x 16

These felt good but i am noticing that my arms are almost failing first, need to increase my triceps strength a lot so will start adding in some triceps extensions too

Dumbell floor press

15kg x 15
15kg x 15
15kg x 20

These felt good though the final few reps lacked some of the explosiveness i wanted though i think this was due to fatigue. will increase the weight next week

Lying e-z bar triceps extension

27.5kg x 5
17.5kg x 7

i felt pain in my shoulder with the higher weight so dropped weight in case it was a form issue but the pain persisted so stopped when it got bad

hopefully it is just temporary and i'll see an improvement next week
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Old 01-02-2010, 04:18 PM   #24
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leg workout

did a leg workout tonight, first in a few weeks due to ankle injury so took it pretty east. will do more next week

Squats

warm up set x 10

80kg x 5
85kg x 5
90kg x 5
95kg x 5
100kg x 5

Romanian deadlifts

70kg x 5
75kg x 5
80kg x 5
85kg x 5
90kg x 5

i called it quits there as ankle was feeling a bit funny still and i dont want ot hurt it again!

will add in more exercises again next week
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Old 01-02-2010, 11:03 PM   #25
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I have looked at your workout log. Your numbers a looking good. Keep up the hard work.
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SQUATS: . . . . . . . . . . 250/270/360
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Old 01-03-2010, 10:36 AM   #26
BendtheBar
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Hang in there DP and get that ankle right. Are you getting a sharp pain, or more of a cramp/weakness?
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Old 01-04-2010, 03:08 PM   #27
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its a sharp pain unfortunately , there is loads of ice here at the min which they are not clearing up so the constant slipping isnt helping lol
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Old 01-04-2010, 03:17 PM   #28
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shoulder workout

i only had 40min or so spare today to workout due to other commitments so decided to do a shoulder workout as its an area i could do with improvement in and its normally quick lol

seated barbell press

20kg x 10 warm up set
45kg x 3 this felt too heavy so dropped weight down
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

unwinding press with db's

12.5kg x 5
12.5kg x 5
12.5kg x 5
12.5kg x 5
12.5kg x 5

felt tough but seemed to be an improvement on the alst time form wise

wide grip upright raise

35kg x 6
35kg x 6
35kg x 6
35kg x 6

this exercise is hard to describe (dumbell raise til arms make upside down l shape, then rotate til upright l shape then press then reverse slowly)

7.5kg db'd to failure with strict slow reps - 14 reps
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Old 01-04-2010, 03:23 PM   #29
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Quote:
Originally Posted by jhuse2 View Post
I have looked at your workout log. Your numbers a looking good. Keep up the hard work.
Thanks, positive feedback is always good to hear

now i just need to improve my presses to match the increases in the rest, but it'll come if it kills someone!!! (preferably not me lol)
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Old 01-04-2010, 04:15 PM   #30
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,521,010, Level: 100 Points: 1,521,010, Level: 100 Points: 1,521,010, Level: 100
Activity: 52% Activity: 52% Activity: 52%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,481
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2569733
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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That looks like a very solid shoulder workout, and very close to one I've done quite often. Great job DP.
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