Week 56 workout 2
Bench press 5x5 - 62.5KG
Rom D/l DB 3x10 - 2x30KG
Foward BB Lunge 3x10 each leg - 52.5KG
DB skull crushers 3x8 - 2x13.5KG
DB Hammer curls 4x6 - 2x17.5KG
Dave's workout
Moderators: Boss Man, cassiegose
Re: Dave's workout
Week 56 workout 3
Push press 5x5 - 50KG
Con D/L 3x10 - 50KG (speed)
Dec bench press DB 3x10 - 2x22.5KG
Bent over BB Rows 3x10 - 27KG
Reverse curls 5x5 - 32KG
Push press 5x5 - 50KG
Con D/L 3x10 - 50KG (speed)
Dec bench press DB 3x10 - 2x22.5KG
Bent over BB Rows 3x10 - 27KG
Reverse curls 5x5 - 32KG
Re: Dave's workout
Week 57 workout 1
Inc. bench press 5x5 - 60KG
Lunges 5x5 - 70KG
RDL - 3x8 60,70,80
Chest supported rows 3x8 - 2x17.5KG
Seated french presses 3x8 - 27KG
Standing calf raises 3x10 - 70KG
Inc. bench press 5x5 - 60KG
Lunges 5x5 - 70KG
RDL - 3x8 60,70,80
Chest supported rows 3x8 - 2x17.5KG
Seated french presses 3x8 - 27KG
Standing calf raises 3x10 - 70KG
Re: Dave's workout
Week 57 workout 2
Con D/L - 5x5 - 70KG (working up on these)
Push press - 5x5 - 52.5KG
Bent over rows 4x6
Skull crushers 5x5 - 34KG
Con D/L - 5x5 - 70KG (working up on these)
Push press - 5x5 - 52.5KG
Bent over rows 4x6
Skull crushers 5x5 - 34KG
Re: Dave's workout
Week 57 workout 3
Close grip bench 4x6 - 50KG
Front squats 4x6 - 75KG
Arnold press DB's 3x8 - 2x17.5KG
Reverse Lunges 3x8 - 50KG
Reverse curls 3x8 - 27KG
Calf raises 3x10 - 70KG
Close grip bench 4x6 - 50KG
Front squats 4x6 - 75KG
Arnold press DB's 3x8 - 2x17.5KG
Reverse Lunges 3x8 - 50KG
Reverse curls 3x8 - 27KG
Calf raises 3x10 - 70KG
Re: Dave's workout
Hi Dave - looks like you've been very diligent in posting your daily workouts. Is it working for you? Are you seeing the results you wanted?
Re: Dave's workout
Week 58 workout 1
Inc. bench press 5x5 - 62.5KG
Lunges 5x5 - 75KG
RDL - 3x8 70,80,90
Chest supported rows 3x8 - 2x17.5KG 1x22.5KG
Seated french presses 3x8 - 30KG
Standing calf raises 3x10 - 70KG
hello ideamatto
Yes ive been posting for about a year now, having varied results, I started out following set routines from the net (t-nation) and now i am kind of making
own routines using the knowledge ive gained. I am currently trying to bulk up a bit more, but i am happy with size. The only problem is some of lifts dont seem to be progressing to well,
i want to be able to bench/squat more.
If im honest ive become lazy on the research side of things, ive stopped asking questions.
but dicipline to diet and commitment to a routine is still good, ive never missed a session and still eat very healthfully.
Im planning in the new year to get a PT to go through with me how i can take it to the next level, for the time being im just happy to keep fit & healthy
* Ill just add recently i havent been posting up cardio days but i still skip rope,run and box
Inc. bench press 5x5 - 62.5KG
Lunges 5x5 - 75KG
RDL - 3x8 70,80,90
Chest supported rows 3x8 - 2x17.5KG 1x22.5KG
Seated french presses 3x8 - 30KG
Standing calf raises 3x10 - 70KG
hello ideamatto
Yes ive been posting for about a year now, having varied results, I started out following set routines from the net (t-nation) and now i am kind of making
own routines using the knowledge ive gained. I am currently trying to bulk up a bit more, but i am happy with size. The only problem is some of lifts dont seem to be progressing to well,
i want to be able to bench/squat more.
If im honest ive become lazy on the research side of things, ive stopped asking questions.
but dicipline to diet and commitment to a routine is still good, ive never missed a session and still eat very healthfully.
Im planning in the new year to get a PT to go through with me how i can take it to the next level, for the time being im just happy to keep fit & healthy
* Ill just add recently i havent been posting up cardio days but i still skip rope,run and box
Re: Dave's workout
you gotta lift heavier...you seem to have gone from 4 x 6 to 5 x 5 which is the same reps with the same wtYes ive been posting for about a year now, having varied results, I started out following set routines from the net (t-nation) and now i am kind of making
own routines using the knowledge ive gained. I am currently trying to bulk up a bit more, but i am happy with size. The only problem is some of lifts dont seem to be progressing to well,
i want to be able to bench/squat more.
Re: Dave's workout
Week 58 workout 2
Con D/L 5x5 - 70,75,80,85,90
Push press 5x5 - 52.5
Bent over rows 4x6 - 47
Skull Crushers 5x5 - 37
Reverse crunches 3x10
I know i must lift heavier, i did singles for a while and didnt seem to get anywhere (i know it doesnt happen overnight) The thing im worried about doing really low reps is especially with chest if i do a too heavy of a weight, im not really working chest as other muscles will compensate and also form would suffer.
Swanso what is your opinion on doing weights with a winged scapular?? im kinda diagnosing myself here but i think left scap wings, would it in any way effect bench?? the only cure i see on the net is surgery, is there any exercises that can strengthen/repair it???? Im kind of stuck because i dont really trust many physio's round here, they obviously know there textbook stuff but each 'expert' give different oppinions and conflicting reviews its hard to figure out which option is best.
Con D/L 5x5 - 70,75,80,85,90
Push press 5x5 - 52.5
Bent over rows 4x6 - 47
Skull Crushers 5x5 - 37
Reverse crunches 3x10
I know i must lift heavier, i did singles for a while and didnt seem to get anywhere (i know it doesnt happen overnight) The thing im worried about doing really low reps is especially with chest if i do a too heavy of a weight, im not really working chest as other muscles will compensate and also form would suffer.
Swanso what is your opinion on doing weights with a winged scapular?? im kinda diagnosing myself here but i think left scap wings, would it in any way effect bench?? the only cure i see on the net is surgery, is there any exercises that can strengthen/repair it???? Im kind of stuck because i dont really trust many physio's round here, they obviously know there textbook stuff but each 'expert' give different oppinions and conflicting reviews its hard to figure out which option is best.
Re: Dave's workout
i bet you were lifting heavier for the singles then for the sets of 5 though...
a winged scapula means you lack scapula stability which will definately impair your bench press as if you can't stabilise a load then you sure won't be able to lift it
in the meantime make sure that before you lift the bar off that you bring your shoulder blades in together and down and try as hard as you can during the set although it's hardwer to do that on a bench as there's no room
youtube lower trap and serratus activation exercises
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
a winged scapula means you lack scapula stability which will definately impair your bench press as if you can't stabilise a load then you sure won't be able to lift it
in the meantime make sure that before you lift the bar off that you bring your shoulder blades in together and down and try as hard as you can during the set although it's hardwer to do that on a bench as there's no room
youtube lower trap and serratus activation exercises
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Dave's workout
Week 58 workout 3
Skip rope - heavybag circuit
planks
Im gonna start posting up food again, as well as lifting heavier. For what seems like forever ive been stuck at 13 stone and i wanna put on
weight, i cant understand why the scales havent budged, even if i made sure i ate more for a significant amounth of time i would stay at 13
Must. put. on. weight. the good stuff though
heres what i ate today
08:00 - low carb protein shake, bowl of porridge oats mix with honey/raisins, green apple, cup of tea milk/no sug.
11:00 - 2 egg whites 1 whole egg, handfull of cashews, cup of coffee, banana
12:45 - tub of veg/salad with 100+g of chicken breast, 1/2 an avacado, 4 oat cakes, 1 small yoghurt
02:00 - 1/2 a peanut butter sandwich in wholemeal bread
03:00 - 1/2 a peanut butter sandwich in wholemeal bread
04:00 - tub of veg/salad with 100+g of turkey slices, 1 slice of cheese, 1/2 an avacado, 4 oatcakes, 80g of blueberries
06:00 - whey isolate protein shake with a bowl of branflakes with honey/milk
07:00 - home cooked chilli with quinoa and vegetables
09:00 - chicken breast and low carb protein shake
THAT MUST BE ENOUGH FFS, i cant really eat anymore unless i eat shit like cakes and pies for more cal's, if the above doesnt allow me to put on weight
im gonna have to visit the fields near house and eat a cow a every day.
i might just stick with eating the same amount of foods as above to see what happens (but changin out carbs/proteins/fats with alternatives for variety pasta/bread/rice etc.) Ill probably just put on fat but i can easily decrease cals to drop it off again, i still monitor diet so its easy to make adjustments.
Swanso as for the scapula thing, have you ever treated a client with a winging scap??? I looked into exercises you mentioned and found some exercises, i also found scapula push ups which feel weird to do. how would i incorparate re-training the scap into workout?? is it a good idea to do some light exersising on the off days, or would i have to stop all upper body lifting to properly do it
Skip rope - heavybag circuit
planks
Im gonna start posting up food again, as well as lifting heavier. For what seems like forever ive been stuck at 13 stone and i wanna put on
weight, i cant understand why the scales havent budged, even if i made sure i ate more for a significant amounth of time i would stay at 13
Must. put. on. weight. the good stuff though
heres what i ate today
08:00 - low carb protein shake, bowl of porridge oats mix with honey/raisins, green apple, cup of tea milk/no sug.
11:00 - 2 egg whites 1 whole egg, handfull of cashews, cup of coffee, banana
12:45 - tub of veg/salad with 100+g of chicken breast, 1/2 an avacado, 4 oat cakes, 1 small yoghurt
02:00 - 1/2 a peanut butter sandwich in wholemeal bread
03:00 - 1/2 a peanut butter sandwich in wholemeal bread
04:00 - tub of veg/salad with 100+g of turkey slices, 1 slice of cheese, 1/2 an avacado, 4 oatcakes, 80g of blueberries
06:00 - whey isolate protein shake with a bowl of branflakes with honey/milk
07:00 - home cooked chilli with quinoa and vegetables
09:00 - chicken breast and low carb protein shake
THAT MUST BE ENOUGH FFS, i cant really eat anymore unless i eat shit like cakes and pies for more cal's, if the above doesnt allow me to put on weight
im gonna have to visit the fields near house and eat a cow a every day.
i might just stick with eating the same amount of foods as above to see what happens (but changin out carbs/proteins/fats with alternatives for variety pasta/bread/rice etc.) Ill probably just put on fat but i can easily decrease cals to drop it off again, i still monitor diet so its easy to make adjustments.
Swanso as for the scapula thing, have you ever treated a client with a winging scap??? I looked into exercises you mentioned and found some exercises, i also found scapula push ups which feel weird to do. how would i incorparate re-training the scap into workout?? is it a good idea to do some light exersising on the off days, or would i have to stop all upper body lifting to properly do it
Re: Dave's workout
do in your upper body warm up then do the same things during your work sets
alos do the activastion daily
alos do the activastion daily
Re: Dave's workout
Week 58 workout 4
Close grip bench 4x6 - 50KG
Front squats 4x6 - 75KG
Arnold press DB's 3x8 - 2x17.5KG
Reverse Lunges 3x8 - 50KG
Reverse curls 3x8 - 27KG
Calf raises 3x10 - 70KG
forgot to update on friday, todays birthday and as i was out drinking late last night i didnt run this morning.
Close grip bench 4x6 - 50KG
Front squats 4x6 - 75KG
Arnold press DB's 3x8 - 2x17.5KG
Reverse Lunges 3x8 - 50KG
Reverse curls 3x8 - 27KG
Calf raises 3x10 - 70KG
forgot to update on friday, todays birthday and as i was out drinking late last night i didnt run this morning.
Re: Dave's workout
not good enough
Re: Dave's workout
Week 59 workout 1
Inc. bench press 5x5 - 62.5KG - struggled with this today, had to set the bar down a few times
Lunges 5x5 - 80KG
RDL - 3x8 -80KG
Chest supported rows 3x8 - 2x22.5KG
Seated french presses 3x8 - 32KG
Standing calf raises 3x10 - 80KG
Decline bench sit ups 3x15
Lying reverse crunches 3x15
Planks
Swans i know your joking but i was in no fit state yesterday to be moving anywhere apart from to kitchen to eat food!, body is not used to drinking
anymore, I can drink alot but stomach the day after is rough. Plus i was mixing jack daniels and beers and what ever drinks friends were bringing
me
Inc. bench press 5x5 - 62.5KG - struggled with this today, had to set the bar down a few times
Lunges 5x5 - 80KG
RDL - 3x8 -80KG
Chest supported rows 3x8 - 2x22.5KG
Seated french presses 3x8 - 32KG
Standing calf raises 3x10 - 80KG
Decline bench sit ups 3x15
Lying reverse crunches 3x15
Planks
Swans i know your joking but i was in no fit state yesterday to be moving anywhere apart from to kitchen to eat food!, body is not used to drinking
anymore, I can drink alot but stomach the day after is rough. Plus i was mixing jack daniels and beers and what ever drinks friends were bringing
me