Originally Posted by Cuz
I’ve dropped the weight and reps from what I have been doing this week cuz. As more of a De-load week, before I go back at it for the next 11 weeks, hopefully.
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I’ve dropped the weight and reps from what I have been doing this week cuz. As more of a De-load week, before I go back at it for the next 11 weeks, hopefully.
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Cardio
No weight tonight
3.19 miles
44:39 workout time
Average heart rate 147bpm
Max heart rate 165bpm
Sorry cy without weight it was 13,57 minute mile average tonight. The second mile was the best at 13,42
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Dang, that's moving! When I get going that fast, it looks like a Benny Hill skit...
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Leg day
Leg extensions
22lbs 10 reps
33lbs 10 reps
44lbs 10 reps
55lbs 10 reps
Lying leg curl
22lbs 10 reps
33lbs 10 reps
44lbs 10 reps
55lbs 10 reps
Calf raises
66bs 10 reps
66lbs 10 reps
88lbs 10 reps
88lbs 10 reps
Squat
110bs 10 reps
132lbs 10 reps
154lbs 10 reps
176lbs 10 reps
Static lunges
22 lbs 8 reps
22 lbs 8 reps
22 lbs 8 reps
Training time 35 minutes
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Forgot to add. I’m going at it again next week.
Anybody have any input? Should i just keep doing what I’m doing? Drop the reps and increase the weight?
I’am still undecided.
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Pullday
Close grip low cable rows
90 lbs 16 reps
100 lbs 14 reps
110 lbs 12 reps
130 lbs 10 reps
Hex bar shrugs
101lbs 16reps
123lbs 14 reps
144lbs 12 reps
167bs 10 reps
Seated Hammer curls
27.5lbs 16 reps
27.5lbs 16 reps
33lbs 11 reps
33lbs 11 reps
Straight bar deadlifts
176lbs 16 reps
198lbs 12 reps
220lbs 10 reps (using straps)
253lbs 7 reps (using straps)
Straight bar bicep curls
44lbs 16 reps
55bs 12 reps
55lbs 12 reps
66lbs 8 reps
Workout time 59 minutes
Decided to stick with what I’ve been doing for the next 11 weeks then asses again.
Kids are off school so I’m off work looking after them so diet has went to shit, probably for the rest of the week to. In hindsight i should have had my de-load week this week. Not been in a routine i would have 100% not trained if it wasn’t for this log
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Cardio
Cross trainer
6 minutes warm up
30 minutes working
9 minutes cooldown
Average HR 138bpm
Max HR 160bpm
Again, couldn’t be arsed. Thought about bitching out half way through, but didn’t. I enjoy spending time with the kids but I need routine.
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Anabolic Member
Nice dedication!
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Push day
Bench press
110 lbs 16reps
132 lbs 13reps
154 lbs 11reps
176 lbs 6reps
Incline bench
110lbs 10 reps
110lbs 10 reps
132lbs 6 reps
132lbs 6 reps
Rope tricep push downs
30lbs 16 reps
40lbs 12 reps
40lbs 12 reps
50lbs 8 reps
Single hand landmine press
77lbs 12 reps
88lbs 10 reps
88lbs 8 reps
92.5lbs 6 reps
Seated shoulder press
33lbs 12 reps
33lbs 12 reps
44lbs 7 reps
44lbs 7 reps
Workout time 57 minutes
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Leg day
Leg extensions
44lbs 16reps
55lbs 16reps
66lbs 14 reps
82.5lbs 12 reps
Lying leg curl
33lbs 16 reps
44lbs 16 reps
55lbs 14 reps
66lbs 8 reps
Calf raises
88lbs 17 reps
88lbs 17 reps
110lbs 15 reps
110lbs 15 reps
Squat
154bs 16 reps
176lbs 14 reps
198lbs 12 reps
231lbs 10 reps
Static lunges
22 lbs 8 reps
22 lbs 8 reps
22 lbs 8 reps
Workout time 56 minutes
I bitched out yesterday and didn’t do my cardio. But on a plus this has felt the best workout all week
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Dang Stocky, your squat is getting up there!
No quarter repping allowed, tho! Lol
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It’s only 3 inches to parallel anyway mate
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That is one advantage for us height challenged individuals!It’s only 3 inches to parallel anyway mate
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Pull day
Rocky style lat pull downs
80lbs 16 reps
90lbs 14 reps
100lbs 12 reps
110lbs 10 reps
Bent over One handed dumbbell rows
55bs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 11 reps
Ez bar bicep curls
42lbs 16 reps
53lbs 16 reps
64lbs 12 reps
75lbs 10 reps
Straight bar deadlifts
176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
242bs 8 reps
Standing cable pullover
20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10 reps
Workout time 57 minutes. Considering I’ve been up since 3am I’m pleased
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Cardio
Cross trainer
6 minutes warm up
30minutes working
9 minutes cool down
Max heart rate 163 bpm
Average 143 bpm
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Push day
Flat DB press
44lbs 16 reps
55lbs 12 reps
55lbs 12 reps
66lbs 9 reps
Incline DB press
33lbs 16 reps
44lbs 12 reps
44lbs 12 reps
55lbs 11 reps
Dips bodyweight
12 reps
12 reps
10 reps + 5.5lbs
10 reps + 5.5lbs
Standing military press
55lbs 16 reps
66lbs 12 reps
66lbs 12 reps
77lbs 10 reps
DB side lateral raises
11lbs 14 reps
11lbs 14 reps
15.5lbs 10 reps
15.5lbs 9 reps
Training time 48 minutes
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Cardio
Weighted walking 22lbs in backpack
3.18 miles
49:04workout time
Average heart rate 143 bpm
Max heart rate 162 bpm
Raining, windy and leafs all over the floor. sub 15 minute miles was not achievable this week.
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Leg day
Leg extensions
55lbs 16 reps
66lbs 14 reps
77lbs 12 reps
88lbs 10 reps
Lying leg curl
44bs 16 reps
55lbs 14 reps
66lbs 10 reps
66lbs 9reps
Calf raises
88lbs 18 reps
88lbs 18 reps
110lbs 15 reps
110lbs 15 reps
Squat
154bs 16 reps
176lbs 14 reps
209lbs 12 reps
242lbs 10 reps
Static lunges
22 lbs 10 reps
22 lbs 9 reps
22 lbs 9 reps
Workout time 50 minutes
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Pullday
Close grip low cable rows
100 lbs 16 reps
110 lbs 14 reps
120 lbs 12 reps
130 lbs 10 reps
Hex bar shrugs
101lbs 16reps
123lbs 14 reps
144lbs 12 reps
177lbs 10 reps
Seated Hammer curls
27.5lbs 16 reps
27.5lbs 16 reps
33lbs 10 reps
33lbs 10 reps
Straight bar deadlifts
176lbs 16 reps
198lbs 13 reps
231lbs 10 reps (using straps)
264lbs 8 reps (using straps)
Straight bar bicep curls
44lbs 16 reps
55bs 13 reps
55lbs 13 reps
66lbs 8 reps
Workout time 59 minutes
I’m starting to feel more comfortable now with the straps, cheers cy.
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They are a God send for pulling movements!
Developing the forearms, eh,not so much.
Try them on the shrugs sometime. It's madness how much grip limits it.
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Cardio
Cross trainer
6 minutes warm up
30minutes working
9 minutes cool down
Max heart rate 169 bpm
Average 146 bpm
Time for a cold bath.
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Push day
Bench press
110 lbs 16 reps
132 lbs 14 reps
154 lbs 12 reps
176 lbs 7 reps
Incline bench
110lbs 11 reps
110lbs 10 reps
132lbs 7 reps
132lbs 7 reps
V handle tricep push downs
20lbs 18 reps
30lbs 14 reps
30lbs 14 reps
40lbs 12 reps
Single hand landmine press
77lbs 12 reps
88lbs 10 reps
88lbs 10 reps
92.5lbs 7 reps
Seated shoulder press
33lbs 14 reps
44lbs 10 reps
44lbs 10 reps
55lbs 7 reps
Workout time 54 minutes
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Cardio
Weighted walking 22lbs in backpack
3.20 miles
48:06 time
Average heart rate 141 bpm
Max heart rate 162 bpm
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Leg day
Leg extensions
55lbs 16 reps
66lbs 14 reps
77lbs 12 reps
88lbs 11 reps
Lying leg curl
44bs 16 reps
55lbs 14 reps
66lbs 10 reps
66lbs 10 reps
Calf raises
88lbs 18 reps
110lbs 15 reps
110lbs 15 reps
132lbs 10 reps
Squat
176bs 16 reps
198lbs 14 reps
220lbs 12 reps
253lbs 10 reps
Static lunges
22 lbs 10 reps
22 lbs 10 reps
22 lbs 9 reps
Workout time 52 minutes
Didn’t train last as i gave blood after work.
Last edited by stocky121; 11-11-2023 at 01:43 PM.
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Pull day
Rocky style lat pull downs
80lbs 16 reps
90lbs 14 reps
100lbs 12 reps
110lbs 10 reps
Bent over One handed dumbbell rows
55bs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 12 reps
Ez bar bicep curls
42lbs 18 reps
53lbs 16 reps
64lbs 12 reps
75lbs 10 reps
Straight bar deadlifts
176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
253lbs 8 reps
Standing cable pullover
20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10 reps
Workout time 59 minutes.
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Cardio
Cross trainer
6 minutes warm up
30 minutes working
9 minutes cooldown
Average HR 141 bpm
Max HR 157 bpm
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Push day
Flat DB press
44lbs 16 reps
55lbs 13 reps
55lbs 13 reps
66lbs 10 reps
Incline DB press
44lbs 14 reps
44lbs 14 reps
55lbs 10 reps
55lbs 10 reps
Dips bodyweight
12 reps + 5.5lbs
12 reps +5.5lbs
10 reps + 11lbs
10 reps + 11lbs
Standing military press
55lbs 16 reps
66lbs 13 reps
66lbs 13 reps
77lbs 9 reps
DB side lateral raises
11lbs 14 reps
11lbs 14 reps
15.5lbs 10 reps
15.5lbs 10 reps
Training time 49 minutes
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Cardio
Weighted walking 22lbs in backpack
3.17 miles
47:42 minute time
Average heart rate 145 bpm
Max heart rate 163 bpm
Still carn’t get under an average of 15 minute miles with 22lbs
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Pullday
Close grip low cable rows
100 lbs 16 reps
110 lbs 14 reps
120 lbs 12 reps
130 lbs 10 reps
Hex bar shrugs
101lbs 16reps
123lbs 14 reps
144lbs 12 reps
167bs 10 reps
Seated Hammer curls
27.5lbs 16 reps
27.5lbs 16 reps
33lbs 10 reps
33lbs 10 reps
Straight bar deadlifts
176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
253lbs 8 reps
Straight bar bicep curls
44lbs 16 reps
55lbs 14 reps
66lbs 12 reps
77lbs 10 reps
Workout time 58 minutes
I twisted my right ankle bad in early 2020. On Friday i was at the park with the kids after school, I was on the zip line with my son and pushed off with my foot and felt an agonising pain in my ankle. So i missed legs Friday and rested it the rest of the weekend. I’m still in pain with it certain ways i move my ankle, i tested it with the shrugs it seemed fine, and I’ve had no problem with deadlifts. I’ll see how cardio go’s tomorrow.
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Good luck with the ankle, glad it sounds a bit better!
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Cheers wango, i think that’s one of the reasons I’m training with higher reps. I’m petrified of injury.
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Cheers Stocky! Lol, you’re the one talking about zip lines. I’ll stick with staying on the ground & preferably, only when it’s level. That way it doesn’t challenge my balance too much & I don’t fall over. That’s what petrifies me.
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Cardio
Cross trainer
6 minutes warm up
30 minutes working
9 minutes cooldown
Average HR 144 bpm
Max HR 165 bpm
No issue with ankle while training. Still a bit sore depending on which way I bend it.
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Push day
Bench press
110 lbs 16 reps
132 lbs 14 reps
154 lbs 12 reps
176 lbs 8 reps
Incline bench
110lbs 11 reps
110lbs 11 reps
132lbs 8 reps
132lbs 8 reps
V handle tricep push downs
30lbs 14 reps
30lbs 14 reps
40lbs 14 reps
40lbs 12 reps
Single hand landmine press
77lbs 12 reps
88lbs 10 reps
88lbs 10 reps
99bs 7 reps
Seated shoulder press
33lbs 16 reps
44lbs 12 reps
44lbs 12 reps
55lbs 8 reps
Workout time 54 minutes
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Cardio
Weighted walking 22lbs in backpack
3.19miles
47:42 workout time
Average heart rate 139 bpm
Max heart rate 160 bpm
I done it 14:55 average mile. It was further down at one point. But started creeping up towards the end
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Leg day
Leg extensions
55lbs 16 reps
66lbs 14 reps
77lbs 12 reps
93.5lbs 10 reps
Lying leg curl
44bs 16 reps
55lbs 14 reps
66lbs 10 reps
66lbs 10 reps
Calf raises
88lbs 18 reps
110lbs 15 reps
110lbs 15 reps
132lbs 10 reps
Squat
176bs 16 reps
198lbs 14 reps
220lbs 12 reps
253lbs 10 reps
Static lunges
22 lbs 10 reps
22 lbs 10 reps
22 lbs 10 reps
Workout time 54 minutes
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Pull day
Rocky style lat pull downs
80lbs 16 reps
90lbs 14 reps
100lbs 12 reps
110lbs 10 reps
Bent over One handed dumbbell rows
55bs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 12 reps
Ez bar bicep curls
42lbs 18 reps
53lbs 16 reps
64lbs 12 reps
75lbs 10 reps
Straight bar deadlifts
176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
253lbs 8 reps
Standing cable pullover
20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10 reps
Workout time 53 minutes
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Cardio
Cross trainer
6 minutes warm up
30 minutes working
9 minutes cooldown
Average HR 144 bpm
Max HR 164 bpm
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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Push day
Flat DB press
44lbs 16 reps
55lbs 14 reps
55lbs 14 reps
66lbs 11 reps
Incline DB press
44lbs 14 reps
44lbs 14 reps
55lbs 11 reps
55lbs 11 reps
Dips bodyweight
12 reps + 11lbs
12 reps + 11lbs
11 reps + 11lbs
10 reps + 11lbs
5th set for cy 3 reps + 44lbs
Standing military press
55lbs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 10 reps
DB side lateral raises
11lbs 14 reps
11lbs 14 reps
15.5lbs 10 reps
15.5lbs 10 reps
Training time 49 minutes
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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