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A Hebridean Diary

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Martin1956Icon...25-02-2019 @ 17:51 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

A bit later today, just to get food on board after getting up late.

Bench
Usual warm up to 100 for 2
110 for 1
120 for 1
130 for 1
140 for 1, felt a bit heavy, so no heavier today
130 for 3
130 for 2
Took a short break, had a can of coke and a banana to get blood sugars up
130 for 2
130 for 3, massive effort on third after an easyish first two
130 for 1, nothing left

Dumbbell Curls
20s for 10 x 3 sets

Incline Bench Dumbbell Curls
12.5s for 10 x 3 sets

Finish.

I seem to have hit a plateau in bench on my 8s, 5s AND 3s. I'll keep battling away and see what happens, might have to revise the programme if I remain stuck where I am. Wanted 150 by the end of February. That's not happening at this rate.

I ordered some BFR bands which arrived today and I wore them on the curls. Awkward to use, and didn't seem to do much. Might have wasted a fiver...

Back and rear delts tomorrow - at least that's improving...
Martin1956Icon...28-02-2019 @ 16:04 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

After a couple of days off, partly brought about by a massage session yesterday. The masseur told me my back was perhaps the most muscular she'd ever seen. But she works on an island with a small population, so no chance of resting on my laurels, such as they are.

Seated Row
60 for 10
70 for 10
80 for 10
90 for 10
100 for 10
110 for 10 - tough, but that's the bottom peg

Lat Pulldowns
45 for 10
50 for 10 x 2 sets (thought I'd put the weight up after the first set but hadn't)
55 for 10
60 for 10
65 for 10
70 for 10 - that was hard!!

Facepulls
35 for 20
35 for 10 x 3 sets

Waistpulls
Band work for 20 x 3 sets

Side Lateral Dumbbell Raises
7.5s for 10 x 5 sets

Finish

Ran out of energy before I could do my band work. I'll grab some food, take the dogs out, and do it when I get back. Or not, depending on energy levels.

Otherwise, pleased with the rowing and pulldowns. Pushed the weights much higher than usual. Probably why it knackered me!
Martin1956Icon...01-03-2019 @ 15:32 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Bench with a band today. Using the thick blue band. The target is 110 plus the band. That would be a comeback pb. I've not done it for a while, but I think I just scraped past 100 last time

Bench
Bar for 10
40 for 8
60 for 6
80 for 4
Band on
40 for 6
60 for 5
70 for 4
80 for 3
90 for 2
100 for 1
110 for 1 - chuffed with that, but is there a tad more?
115 for 1 - yes there is, a right battle but squeezed it out
90 for 3 x 3 sets
90 for 4 - thought I'd be flash and do a set of 6, but no way
90 for 3 - just

Dumbbell Arm Curls
20s for 10 x 3 sets

Incline Bench Dumbbell Arm Curls
12.5s for 10 x 3 sets

Finish.

Good work out today. I felt more energised that I have recently. Maybe the after effects of this lingering cold are finally leaving, and I managed the blood sugar issue by eating two bananas during training. On the down side, a lot of forearm pain. I reckon I could have done even more pain free, but it is what it is.

Quick bite to eat, then off out with the dogs, and maybe a swim this evening.
Martin1956Icon...04-03-2019 @ 16:09 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Feeling very flat and sluggish today. A sofa day yesterday probably did little to get the blood flowing. Strength was fine, although recovery was dreadfully slow, and everything felt heavy.

Bench
Usual warm up to 100 for 2
110 for 1
120 for 1
130 for 1
140 for 1
112.5 for 8 x 3 sets

Dumbbell Curls
20s for 10 x 3 sets

Finish

Everything a bit of a struggle, and the right shoulder stung a bit, so I abandoned my plans to give the rep boards an outing. Maybe next time... A classic 'do what you have to do and get out' kind of day.

Off out for a walk if it stays dry.
Martin1956Icon...05-03-2019 @ 23:02 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Today's Training

Not much work done today, but in the interests of completeness..

YWTLs - 3 sets of 20 with each, including both T grips
External Rotations - 5 sets of 20 with 2.5s
Side Lateral Raises - 5 sets of 10 with 7.5.

Enough to keep the shoulders healthy, not enough time or energy for more. Distractions included a new born lamb this morning, a dog walk, a meet up with an old classmate and a Writers' Circle meeting.

How did I ever find the time to work...?
little_aIcon...06-03-2019 @ 12:51 
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still a devious weightlifting bastard
Member 43, 14205 posts
It looks like you've done a lot of training today. Do you ever do tomorrow's training? Or even yesterday's?
Martin1956Icon...06-03-2019 @ 16:39 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
little_a said:It looks like you've done a lot of training today. Do you ever do tomorrow's training? Or even yesterday's?


You know, when I started copying and pasting from Facebook I actually thought of that. But then I thought no one would be petty enough to mention it. Should've known better... However, if it offends your sensibilities enough to feel the need to comment on it, I'll remove it from future posts.
Martin1956Icon...06-03-2019 @ 16:45 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
A bit late today, but finally managed to hit the garage at 3.

Incline Bench
Bar for 10
40 for 8
55 for 8
65 for 8 x 2 sets
75 for 5 x 2 sets
85 for 3 x 2 sets

OH Press
27.5 for 8 x 5 sets

Reverse Curls
20 for 10 x 5 sets

Still little numbers, but just coming back to all these exercises after not doing them for years. And I missed this session last week when I had the massage. So quite happy with that.
Martin1956Icon...07-03-2019 @ 17:58 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Spent over 2 1/2 hours in the garage working on my back and rear delts. Nowhere to go and nothing to rush for, may as well watch TV in the garage as in the house.

Seated Row
80 for 10 x 8 sets (2 sets on each grip)

Lat Pulldown
60 for 10 x 3 sets

Lat Pulldown Underarm
50 for 10 x 3 sets

Facepulls
35 for 15 x 5 sets

Side Lateral Dumbbell Raises
7.5 for 15 x 5 sets

External Rotations
2.5s for 20 x 5 sets

Y Pulls for 20 x 3 sets

T Pulls Thumbs Up for 20 x 3 sets

T Pulls Thumbs Down for 20 x 5 sets

W Pulls for 20 x 3 sets

L Pulls for 20 x 3 sets.

Energy levels were much better today. I did 8 sets of rows instead of 5, but mixed up the grips. I also introduced underarm grip pulldowns, which felt light but really hurt the right forearm and shoulder. Hopefully it will have a flossing effect and improve things. Also upped the reps on facepulls and lateral raises. Other than that, just grafted away and got everything done. Nice not to feel sluggish, long may it continue.
Martin1956Icon...08-03-2019 @ 15:46 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
A strange session today. I just couldn't get warmed up. It was very cold and damp. My feet were cold throughout the session and my hat never came off and my hood never came down. Which is a shame, because there was zero sluggishness and I felt up for it. However the forearm hurt far more than usual, and whatever you say about focus, the pain is a constant distraction.

Bench
Usual warm up to 100 for 2
110 for 1
120 for 1
130 for 1
140 for 1 - easy, so
147.5 - fail. Worth a try...
122.5 for 4
122.5 for 4
122.5 for 2

Dumbbell Arm Curls
20s for 10 x 3 sets

Dumbbell Arm Curls on Incline Bench
12.5s for 15 x 3 sets

Finish.

I tried some reverse curls but it hurt the forearm too much so I left them.

The target was 5 reps with 122.5, and I managed 4s on the first 2 sets. On the third set I think I rested too long between sets and had cooled down too much. Whatever, only did 2, forearm really sore. It's worse when the pain is high up on the forearm, as it was today, as it's difficult to get enough compression. Lower down, it's much easier to deal with. The extra 5 reps per set on the incline curls really hit the spot though.

I'm not sure if today was a one-off or an indication that, after 5 months of steady improvement, I may have reached the point where I have to work hard to stand still and see forward steps as an occasional bonus rather than an everyday occurrence. Or maybe it was just a bad day...
Martin1956Icon...11-03-2019 @ 16:43 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Another strange one, I'm afraid. I was up until 3.15 in the morning, and then lay awake for another hour. When I got up at 10 I was like a zombie, didn't feel up to training until 3.

Bench
My usual warm up to 100 for 2
110 for 1
120 for 1
130 for 1
140 for 1
140 for 1
130 for 3
130 for 1
Finish.

The second 140 was meant to be 130, but I'd forgotten to take the 5s off. Managed 130 for 3 afterwards, which either beats or equals my comeback triple pb. The next set, my left triceps (that's my good arm) felt like it was about to pop so I decided to be sensible. There will be other, better days, and maybe stopping today leaves me able to make the most of them.
Martin1956Icon...13-03-2019 @ 19:09 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
After giving yesterday a miss, good news and bad news time.

Bad news - it was a miserable day, cold, damp and howling a gale outside, and through the cracks so much that the flooded floor was rippling. It took me twice as long to do the workout as it should have, everything felt heavy and my forearm really hurt.

Good news - I stuck at it and got every rep, sheep are all fed and I can huddle up all snug and warm and write until beyond midnight if the inspiration takes me.

Incline Bench
Bar for 10
40 for 8
57.5 for 8
67.5 for 8 x 2 sets
77.5 for 5 x 2 sets
87.5 for 3 x 2 sets

OH Press
30 for 8 x 5 sets

Reverse Curls
20 for 10 x 5 sets

Finish

The forearm hurt like hell on inclines, even flossed really tight; didn't hurt at all on the overheads even though unwrapped, hurt like hell on the first two sets of reverse curls and then suddenly stopped hurting. Trained very late, but when I'm in writing mode it's a case of just training when my brain and eyes need a break.

Back workout tomorrow, here's hoping I can summon up more enthusiasm. Happy
Martin1956Icon...14-03-2019 @ 16:41 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Managed to get a half decent back and rear delt workout in, even although I walked the dogs first while the weather was tolerable.

Weights work

Seated Rows
80 for 10 x 8 sets - two with each grip
110 for 10

Lat Pulldowns
60 for 10 x 3 sets - conventional
50 for 10 x 3 sets - underarm (I get a good nerve flossing effect from these)

Facepulls
35 for 15 x 3 sets

External Rotations
2.5s for 20 x 3 sets

Band work

Waistpulls for 20 x 3 sets
Y Pulls for 20 x 3 sets
T Pulls (up) for 20 x 3 sets
T Pulls (down) for 20 x 3 sets
W Pulls for 20 x 3 sets
L Pulls for 20 x 3 sets

Finish.

Good workout. Completely forgot side lateral raises, but perhaps they'd be better with overheads anyway.

Bench tomorrow. Thick black band. Dreading it already...
Martin1956Icon...15-03-2019 @ 16:25 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
A disappointing session today. I was going to say profoundly disappointing, but that would probably be overstating it.

Bench
Warmed up to 80 for 4
Black band on
40 for 2
40 for 2
Band off. Forearm hurt too much to continue, even tightly wrapped
100 for 1
120 for 1
140 for 1

If you can't move forward, then try to avoid a backward step. 140 is 140, but not encouraged to try the 147.5 again because of the pain.

So I decided I'd batter the biceps, didn't do them on Monday

Dumbbell Arm Curls
20s for 10 x 5 sets

Incline Bench Dumbbell Arm Curls
12.5s for 10 x 4 sets
12.5s for 20 - pump time

Reverse Curls
20 for 10 x 4 sets
20 for 20 - Popeye time

Finish

Did the best I could on the day. My worry is that I'll turn up at a big comp and not be able to lift. Hopefully all will be well on Monday.
Martin1956Icon...18-03-2019 @ 16:12 
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used to be Scotlands Best Bencher
Member 75, 6937 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
I'm not quite sure what happened today, but I'm not complaining. I went out feeling all stiff and sore as well.

Bench
Usual warm up to 100 for 2. This was without wrapping, wrapped from now on
120 for 1
140 for 1 - first comeback 140 with no breathing out, so
147.5 for 1 - comeback pb
115 for 8 - 8s pb
112.5 for 8
110 for 10 - 10s pb

Dumbbell Arm Curls
20s for 10 x 3 sets.

Finish.

Delighted. The road to pbs is paved with grafting away and not taking a backward step on the bad days. Now to take the dogs out for a couple of hours. Happy

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