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nitemairs20/03/10 @ 10:43
Post Edited: 20.03.2010 @ 11:44 AM by nitemairs
19-03-2010 T/hall Box squat (low about 2 inch bellow parallel)
warm up, 60x6, 100x4
120x2, 140x1, 140x1
140x1, 140x2, 120x4
15" deads
100x2, 140x2, 160x2
160x2, 180fail, 180x1
190x1, 200x1, 210fail
Trap bar shrugs
95x6, 135x6, 175x6
135x12
Lat pull downs (parallel grip)
60x4, 80x4, 100x4
Hyper extensions
bw x6, bw +15 x6, bw +25 x6
Done. Bit of a mixed bag tonight but strength off the floor & hip power defo getting better! Even the trap bar pick up would have been a problem a few weeks ago. 15" deads not good for me but after failing 180 changed stance & pulled more with the back, so happy to recover to get 190 & 200. Long session today at 3hours & shattered but its slowly coming together so happy at the moment.....
nitemairs26/03/10 @ 14:46
23-03-2010 T/hall
Rear delts
12.5x6, 12.5x6, 15x6
15x6, 17.5x4, 20x4
Smith machine (high inc)
warm up, 50x4, 70x2
80x2, 70x4
Barbell push press
warm up, 40x4, 60x2
70x1, 80fail, 80x1Pb
85fail, 60x4
Chest press machine
50x4, 60x4, 70x4
80x2, 60x8
Did some curls & dips.
Another decent workout but not enough volume. 80kg push press a pb but nothing to shout about! Considering my last O/H pb was august in the dumfries novice comp, ill take it. Progress is progress. Maybe a few comps getting hit now but will see
Rear delts
12.5x6, 12.5x6, 15x6
15x6, 17.5x4, 20x4
Smith machine (high inc)
warm up, 50x4, 70x2
80x2, 70x4
Barbell push press
warm up, 40x4, 60x2
70x1, 80fail, 80x1Pb
85fail, 60x4
Chest press machine
50x4, 60x4, 70x4
80x2, 60x8
Did some curls & dips.
Another decent workout but not enough volume. 80kg push press a pb but nothing to shout about! Considering my last O/H pb was august in the dumfries novice comp, ill take it. Progress is progress. Maybe a few comps getting hit now but will see
Wiegieboard26/03/10 @ 16:47
nitemairs28/03/10 @ 14:53
cheers man. It's been a while but really need to get pressing up so happy with some progress for a change
nitemairs28/03/10 @ 22:00
28-03-2010 T/hall
Front squat
warm up, 60x4, 60x4
80x4, 80x4, 100x2
120x2, 130x1Pb
Deadlift (standing on about 4" mats)
100x4, 120x4, 140x2
160x2, 180x1
Lat pulldowns
80x4, 90x4
Calf raises
80x4, 85x4, 110x4
125x4
Hyper extensions
bw x6, bw &15kg x6, bw &25 x6
Finish with some curls
Good workout today & happy with recent progress & a few Pb's as it's been a while but things look to be marching on. 180 dead off the mats is a progress rep as only done 160x2 before & 130 front squat not as easy as it should of been. But hope the progress keeps on coming.
BIG thanks to jnr for his help & getting me a routine that works well.....
Front squat
warm up, 60x4, 60x4
80x4, 80x4, 100x2
120x2, 130x1Pb
Deadlift (standing on about 4" mats)
100x4, 120x4, 140x2
160x2, 180x1
Lat pulldowns
80x4, 90x4
Calf raises
80x4, 85x4, 110x4
125x4
Hyper extensions
bw x6, bw &15kg x6, bw &25 x6
Finish with some curls
Good workout today & happy with recent progress & a few Pb's as it's been a while but things look to be marching on. 180 dead off the mats is a progress rep as only done 160x2 before & 130 front squat not as easy as it should of been. But hope the progress keeps on coming.
BIG thanks to jnr for his help & getting me a routine that works well.....
nitemairs05/04/10 @ 17:11
04-04-2010 T/hall
Squats
warm up, 60x6, 100x4
120x2, 140x2, 160x2
180fail
Deadlift
100x4, 140x2, 160x1
180x1, 200fail
Dips bw x 10
And some pissing about with smith machine think i went upto 70kg on a high incline.
Rotten workout! Didnt want to train but felt I had too after a week off due to moving house & really shouldnt have. 180 squat was all wrong stance too narrow & not spring off the bottom cause went down too slow. Deadlifts not so bad but pulled my back again & may need to see a physio as its been annoying me for about a month now & wont go away.
Next workout must count so fingers crossed for tuesday....
Squats
warm up, 60x6, 100x4
120x2, 140x2, 160x2
180fail
Deadlift
100x4, 140x2, 160x1
180x1, 200fail
Dips bw x 10
And some pissing about with smith machine think i went upto 70kg on a high incline.
Rotten workout! Didnt want to train but felt I had too after a week off due to moving house & really shouldnt have. 180 squat was all wrong stance too narrow & not spring off the bottom cause went down too slow. Deadlifts not so bad but pulled my back again & may need to see a physio as its been annoying me for about a month now & wont go away.
Next workout must count so fingers crossed for tuesday....
nitemairs09/04/10 @ 19:07
07-04-2010 T/hall
Barbell push press
warm up, 40x4, 60x4
70x2, 80fail, 60x8
Tricep pull overs
30x6, 30x6, 35x4
35x4
Cg bench
60x6, 60x6, 60x6
Shoulder press machine
50x6, 50x6, 60x6
60x6
Some curls then a few dips & done. Bit short & sweet tonight & not too heavy either....
Barbell push press
warm up, 40x4, 60x4
70x2, 80fail, 60x8
Tricep pull overs
30x6, 30x6, 35x4
35x4
Cg bench
60x6, 60x6, 60x6
Shoulder press machine
50x6, 50x6, 60x6
60x6
Some curls then a few dips & done. Bit short & sweet tonight & not too heavy either....
nitemairs09/04/10 @ 19:12
Post Edited: 12.04.2010 @ 14:14 PM by nitemairs
09-04-2010 T/hallBox squat (para)
warm up, 60x6, 100x4
120x2, 140x2, 160x1
180fail
18" deads
100x2, 140x2, 180x2
200x2, 220x1
Lat pulldowns
70x4, 80x4, 90x4
100x4
Machine row
89x4, 102x4, 116x4
130x4
Calf raise
65x4, 80x4, 95x4
110x4, 125x4
Some curls & done. Not too bad a session & box squat getting better as only done 140 before so happy with the 160 but 180 a little crackpipe. Oh & squeezed in a 180 double over hand standard deadlift cause jnr said i wouldnt get it, grip is king
Well done to big greig broon on an easy enough 240 deadlift pb! Maybe the crackpipe routine is the future lol
nitemairs12/04/10 @ 14:17
Think a forced training break will happen this week! f**ked with a tooth infection with a big swollen dish & on the antibiotics, feeling sorry for myself the lot. Eaten f**k all since friday but may be a lean 90kg by the end of it all...... Scottish u90 here I come lol
biggreigbroon12/04/10 @ 18:39
nitemairs said:Think a forced training break will happen this week! f**ked with a tooth infection with a big swollen dish & on the antibiotics, feeling sorry for myself the lot. Eaten f**k all since friday but may be a lean 90kg by the end of it all...... Scottish u90 here I come lol
take a break lod come back 200 dead easy?have some feel good food mc'd and ice cream
nitemairs12/04/10 @ 18:52
Oh hell yeah! ill be packing away all the s**t I can once I can chew again! Weight gain drinks till then big boy
200 dead will be nailed soon cause its so gay I have bombed it so many times
200 dead will be nailed soon cause its so gay I have bombed it so many times
biggreigbroon12/04/10 @ 18:56
you can do it pall you just dont think you can?take a draw a the crack pipe and just rip it up i know you can do it
nitemairs18/04/10 @ 22:04
18-04-2010 T/hall
1st day back from a forced break so just took it easy to ease myself back in
Deadlift
warm up, 60x4, 100x4
140x2, 160x2 enough
smith high inc
warm up, 50x4, 60x4
70x2
Lat pulldowns
70x4, 80x4, 80x4
Dips & chins then done.
Short session tonight but im sure the kg must have been glued to the floor! 160 dead felt like way more & strength way down but good to get back in the gym. Now 95kg so choices choices, u90 or u105. Not sure, maybe 105 just too soon & next year a better idea but who knows lol
1st day back from a forced break so just took it easy to ease myself back in
Deadlift
warm up, 60x4, 100x4
140x2, 160x2 enough
smith high inc
warm up, 50x4, 60x4
70x2
Lat pulldowns
70x4, 80x4, 80x4
Dips & chins then done.
Short session tonight but im sure the kg must have been glued to the floor! 160 dead felt like way more & strength way down but good to get back in the gym. Now 95kg so choices choices, u90 or u105. Not sure, maybe 105 just too soon & next year a better idea but who knows lol
biggreigbroon19/04/10 @ 23:44
drew20/04/10 @ 10:17