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» A Hebridean Diary (Go to post)21-03-2019 @ 17:48 
Another poor session

Death by Lat Pulldown with 50 Kg up to 15.

Did it's job, nothing left when I tried seated rows, same old same old when I walk the dogs first, but they didn't get out yesterday...
» An old, fat fool starts a log. Hope no-one minds (Go to post)21-03-2019 @ 15:35 
Fatpete said:
I assume "ampersand" would come under the same heading and that is rarely used but it appears in the dictionary. "Octothorpe" isn't in there, at least not yet. I wonder how I even knew it then ? Normally these things are remnants from my quizzing days but I don't think it was in common use back then.

It was a recent question in Who Wants To Be A Millionaire? Perhaps that's where you got it from?
» A Hebridean Diary (Go to post)20-03-2019 @ 20:11 
Trained really late (for me), didn't start until 6.30. I remember the days when I never started much before 7. Changed days. I was writing all day. Note to self - train earlier, write later.

Incline Press
bar for 10
40 for 8
55 for 8
70 for 8 x 2 sets
80 for 5 x 2 sets
90 for 1 - arm and shoulder too sore
90 for 3
90 for ziltch - too sore

OH Press
Tried, too stiff and sore, left it there.

Poor session. I'm not sure if I would have had more fight in me if I'd trained earlier. As usual, left side on cruise control, could have done 20 Kg more, right in constant pain. Oh well, tomorrow will be a better day...
» A Hebridean Diary (Go to post)19-03-2019 @ 17:36 
Not much of note today, just some gentle shoulder balancing work after the rigours of yesterday..

External Rotations - 2.5s for 20 x 5 sets

Then band work

Waist Pulls for 20 x 5 sets

YWTLs - all 5 individually for 20 x 3 sets


I wasn't up for heavy rows and pulldowns today, they can wait for Thursday. No need to work to exhaustion EVERY day. Happy
» A Hebridean Diary (Go to post)19-03-2019 @ 17:31 
Thanks guys.Happy
» A Hebridean Diary (Go to post)18-03-2019 @ 16:12 
I'm not quite sure what happened today, but I'm not complaining. I went out feeling all stiff and sore as well.

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.


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
» A Hebridean Diary (Go to post)15-03-2019 @ 16:25 
A disappointing session today. I was going to say profoundly disappointing, but that would probably be overstating it.

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


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.
» A Hebridean Diary (Go to post)14-03-2019 @ 16:41 
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)

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


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

Bench tomorrow. Thick black band. Dreading it already...
» A Hebridean Diary (Go to post)13-03-2019 @ 19:09 
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


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
» Compression/floss bands (Go to post)12-03-2019 @ 22:29 
Wayne_Cowdrey said:Thanks Martin.

Received a band this morning.

Good luck. Happy
» A Hebridean Diary (Go to post)11-03-2019 @ 16:43 
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.

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

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.
» Compression/floss bands (Go to post)11-03-2019 @ 16:32 
Post Edited: 11.03.2019 @ 16:33 PM by Martin1956
The longer the better Wayne. More you can wrap it, the better the compression. Without my floss band, I would have had to pack in. It allows me to control my nerve impingement. Whatever you do, don't cut it, just wrap it round more times. Got to be worth a try...

Oh, and I find the thin one wraps better than the thick one.
» Belly Buster (Go to post)08-03-2019 @ 17:04 
I wondered where you'd been! Welcome back.Happy
» A Hebridean Diary (Go to post)08-03-2019 @ 15:46 
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.

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


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...
» A Hebridean Diary (Go to post)07-03-2019 @ 17:58 
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

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.

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