sets of anything at 90kgs is harder on the body then 55kg sets of anything so they should be done first
i wouldn't do squats twice a week really
Dave's workout
Moderators: Boss Man, cassiegose
Week 21 workout 3
Food
07:00 am - 3 weetabix, milk, sugar, protein shake, apple (when i get to work)
10:00 am - 3 boiled eggs, bannana, coffee
01:00 pm - 140g of chicken breast, Veg/salad, grapes/pinnapple/kiwi
04:00 pm - tin of tuna Veg/salad
07:00 pm - Chilli con carne (just the meat and home made fresh source, Chopped tomatos, onions etc) no rice, just vegetables
09:00 pm - Beef slices, veg
Workout
Sets: 3
Reps: 12
Load: 70% of 1RM
Rest: 90 seconds between each set
Exercises:
Back Squats - 1st set at 80 KG 2nd & 3rd @ 70KG
Chest Supported Rows - 2 x 17.5KG DB's
Calf Raises - 80KG
Flat Bench Presses (bar) - 50KG
French Presses - 25KG
External Rotations - 2 x 5KG DB's
Today I dunno what was up, when i started training I warmed up, then done a few warm up sets on squats, then done the 1st set of squats at 80KG, this destroyed me. I had to stop for a couple of minutes I ate a bannana thinking this would help but i still struggled with the rest of the workout.
Im also finding im starting to get more hungry, in the past ive been fine with the amount i eat and prepare about the same quantity every day (having about 6 meals) but now find that im hungry earlier and have to pick at meals a bit before i would normally eat them . Say i normally have lunch at 1pm today i was hungry at 12 so started eating some of it throughout the hour.
Maybe i need to add healthy fats or carbs?
Next week ill definately not do squats on day 1, i think it may be overload on the old thighs this week, mon i did heavy squats, tues i did bike cardio, wed did squats, thurs doin sprint HIIT and then fri im supposed to do hack squats, then sat probably goin to play BB and some football (if weather allows it)
Food
07:00 am - 3 weetabix, milk, sugar, protein shake, apple (when i get to work)
10:00 am - 3 boiled eggs, bannana, coffee
01:00 pm - 140g of chicken breast, Veg/salad, grapes/pinnapple/kiwi
04:00 pm - tin of tuna Veg/salad
07:00 pm - Chilli con carne (just the meat and home made fresh source, Chopped tomatos, onions etc) no rice, just vegetables
09:00 pm - Beef slices, veg
Workout
Sets: 3
Reps: 12
Load: 70% of 1RM
Rest: 90 seconds between each set
Exercises:
Back Squats - 1st set at 80 KG 2nd & 3rd @ 70KG
Chest Supported Rows - 2 x 17.5KG DB's
Calf Raises - 80KG
Flat Bench Presses (bar) - 50KG
French Presses - 25KG
External Rotations - 2 x 5KG DB's
Today I dunno what was up, when i started training I warmed up, then done a few warm up sets on squats, then done the 1st set of squats at 80KG, this destroyed me. I had to stop for a couple of minutes I ate a bannana thinking this would help but i still struggled with the rest of the workout.
Im also finding im starting to get more hungry, in the past ive been fine with the amount i eat and prepare about the same quantity every day (having about 6 meals) but now find that im hungry earlier and have to pick at meals a bit before i would normally eat them . Say i normally have lunch at 1pm today i was hungry at 12 so started eating some of it throughout the hour.
Maybe i need to add healthy fats or carbs?
Next week ill definately not do squats on day 1, i think it may be overload on the old thighs this week, mon i did heavy squats, tues i did bike cardio, wed did squats, thurs doin sprint HIIT and then fri im supposed to do hack squats, then sat probably goin to play BB and some football (if weather allows it)
Week 21 workout 4
Food
07:00 am - 3 weetabix/milk/sugar, soft apricot, protein shake
10:00 am - 3 boiled eggs, green apple, coffee
01:00 pm - Beef slices with veg/salad, grapes and pinnapple
04:00 pm - Pilchards with veg/salad, bannna
05:00 pm ----------------------- 06:00 pm Workout
06:00 pm - protein shake, 1 slice of wholemeal with cashew nut butter
07:00 pm - 2 salmon veg
Workout
Sets - 4
Reps - 6
A1 - Hack Squats - 90KG
A2 - Hammer curls - 2 x 17.5KG Db's
B1 - Power cleans - 45KG
B2 - Skull crushers - 32KG
C1 - Incline Bench press - 50KG
C2 - Calf raises - 80KG
Yesterday I did skip rope HIIT, I didnt have time to post up. 1st time ive done power cleans for a while, I suck at them, Ive watched a load of videos on youtube and try to copy form, but form is probably bad.
Is there an alternative to power cleans or should i stick at them (ive heard they are a great exercise).
Food
07:00 am - 3 weetabix/milk/sugar, soft apricot, protein shake
10:00 am - 3 boiled eggs, green apple, coffee
01:00 pm - Beef slices with veg/salad, grapes and pinnapple
04:00 pm - Pilchards with veg/salad, bannna
05:00 pm ----------------------- 06:00 pm Workout
06:00 pm - protein shake, 1 slice of wholemeal with cashew nut butter
07:00 pm - 2 salmon veg
Workout
Sets - 4
Reps - 6
A1 - Hack Squats - 90KG
A2 - Hammer curls - 2 x 17.5KG Db's
B1 - Power cleans - 45KG
B2 - Skull crushers - 32KG
C1 - Incline Bench press - 50KG
C2 - Calf raises - 80KG
Yesterday I did skip rope HIIT, I didnt have time to post up. 1st time ive done power cleans for a while, I suck at them, Ive watched a load of videos on youtube and try to copy form, but form is probably bad.
Is there an alternative to power cleans or should i stick at them (ive heard they are a great exercise).
Week 22 workout 2
Food
07:00 am - Porridge, seeds, raisins, 3 dried apricots, protein shake
08:00 am - apple at work
10:00 am - 3 boiled eggs, coffee, bannana
01:00 pm - Tuna with salad/veg, 1/2 a wholemeal pitta, grapes/pinnapple
04:00 pm - Pilchards with salad/veg, 1/2 a wholemeal pitte
07:00 pm - 3 chicken breast with veg
09:00 pm - small avacado with prawns
Workout
Medium intensity Ex. Bike 20 mins
Been having problems getting in to the forums, Sunday I did HIIT sprints, yesterday was a repeat of last monday weights, jus a slight increase in weight. food was same as always.
RK19 It must be that i just gotta get used to doin them again, Im using a real light weight on them at the moment so hopefully form is okay. guess i hav to build up again.
I think it would help me to have some form of slow burning carbs (for energy) an hour or 2 before workout, past couple of weeks eatin low carbs have given me headaches when doin cardio or weights, today and yesterday ive had somethin small like a wholemeal pitta and can definately feel more energy
Food
07:00 am - Porridge, seeds, raisins, 3 dried apricots, protein shake
08:00 am - apple at work
10:00 am - 3 boiled eggs, coffee, bannana
01:00 pm - Tuna with salad/veg, 1/2 a wholemeal pitta, grapes/pinnapple
04:00 pm - Pilchards with salad/veg, 1/2 a wholemeal pitte
07:00 pm - 3 chicken breast with veg
09:00 pm - small avacado with prawns
Workout
Medium intensity Ex. Bike 20 mins
Been having problems getting in to the forums, Sunday I did HIIT sprints, yesterday was a repeat of last monday weights, jus a slight increase in weight. food was same as always.
RK19 It must be that i just gotta get used to doin them again, Im using a real light weight on them at the moment so hopefully form is okay. guess i hav to build up again.
I think it would help me to have some form of slow burning carbs (for energy) an hour or 2 before workout, past couple of weeks eatin low carbs have given me headaches when doin cardio or weights, today and yesterday ive had somethin small like a wholemeal pitta and can definately feel more energy
Week 22 workout 2
Food
Today was a bit messed up, i had some police course to go on that messed up food timing, I still ate usual but at different times, vegetable omelette fruit etc.
Its gettin late so im not gonna post up food, will carry on tommoro.
Workout
Sets - 3
Reps - 12
Squats - 75Kg
Chest supp rows - 2x17.5KG DB's
Calf raises - 80KG
Bench press - 50KG
French press - 25KG
External rotations - 2x6KG DB's (im guessing this ex. ain about heavy weight? more about flexibility)
Swanso yeh i will keep doin those power cleans, but like u suggest, from the hips. last week i was doin the full motion to a from the floor (followin proper technique from youtube) dut think i had the form wrong.
Food
Today was a bit messed up, i had some police course to go on that messed up food timing, I still ate usual but at different times, vegetable omelette fruit etc.
Its gettin late so im not gonna post up food, will carry on tommoro.
Workout
Sets - 3
Reps - 12
Squats - 75Kg
Chest supp rows - 2x17.5KG DB's
Calf raises - 80KG
Bench press - 50KG
French press - 25KG
External rotations - 2x6KG DB's (im guessing this ex. ain about heavy weight? more about flexibility)
Swanso yeh i will keep doin those power cleans, but like u suggest, from the hips. last week i was doin the full motion to a from the floor (followin proper technique from youtube) dut think i had the form wrong.
Week 22 workout 4
Food
07:00 am - Porridge, seeds, apricots, tea, apple at work
10:00 am - 3 boiled eggs, bannana, Coffee
01:00 pm - Lean beef mince with veg/salad, med. avacado, grapes and pinnapple
04:00 pm - Chicken with veg/salad 1/2 a wholemeal pitta
07:00 pm - 2 Haddock with Veg, other half of wholemeal pitta
Workout
Ab work - Weighted reverse crunches
Plank - 4mins
was gonna do HIIT skip rope, got a massive head pain after about 2 mins, tried again and couldnt work through it, so i jus put the bag up and did some bag work. Not sure what the cause was
Food
07:00 am - Porridge, seeds, apricots, tea, apple at work
10:00 am - 3 boiled eggs, bannana, Coffee
01:00 pm - Lean beef mince with veg/salad, med. avacado, grapes and pinnapple
04:00 pm - Chicken with veg/salad 1/2 a wholemeal pitta
07:00 pm - 2 Haddock with Veg, other half of wholemeal pitta
Workout
Ab work - Weighted reverse crunches
Plank - 4mins
was gonna do HIIT skip rope, got a massive head pain after about 2 mins, tried again and couldnt work through it, so i jus put the bag up and did some bag work. Not sure what the cause was
Week 22 workout 5
Food
07:00 am - 3 eggs (scrambled) 1 slice of wholemeal, Tea (milk no sugar), apple
10:00 am - 100g of nat. cottage cheese, handfull of cashews, bannana, Coffee (small cup milk no sug.)
01:00 pm - 50g of chicken, turkey slices, veg/salad, grapes and pinnapple
04:00 pm - tin of pilchards, veg/salad, 1 wholemeal pitta
05:00 pm ----------------------------- 06:00 pm workout
06:00 pm - Protein Shake, 2 weetabix/milk small amount of sug.
07:00 pm - 2 Beef steaks with veg
Workout
Sets - 5
Reps - 6
A1 Hack squats - 80KG
A2 Hammer curls - 2x15KG
B1 Power cleans - 40KG
B2 Skull crushers - 32KG
C1 Incline bench press - 50KG
(c2 was meant to be calf raises)
I started getting that head pain again as soon as i started working out, so felt i couldnt go all out, It may be a pulled muscle in neck but it effected workout so today was crap. I hope it sorts it self out soon, i hate wastin days.
Ive stuck a small amount of carbs pre workout and will trial that for a bit.
I read somewhere about a period where u need to deload, im not sure what this is but, do i need to do this? Ive jus always tried to lift as heavy as possible, i dont want to burn out
Food
07:00 am - 3 eggs (scrambled) 1 slice of wholemeal, Tea (milk no sugar), apple
10:00 am - 100g of nat. cottage cheese, handfull of cashews, bannana, Coffee (small cup milk no sug.)
01:00 pm - 50g of chicken, turkey slices, veg/salad, grapes and pinnapple
04:00 pm - tin of pilchards, veg/salad, 1 wholemeal pitta
05:00 pm ----------------------------- 06:00 pm workout
06:00 pm - Protein Shake, 2 weetabix/milk small amount of sug.
07:00 pm - 2 Beef steaks with veg
Workout
Sets - 5
Reps - 6
A1 Hack squats - 80KG
A2 Hammer curls - 2x15KG
B1 Power cleans - 40KG
B2 Skull crushers - 32KG
C1 Incline bench press - 50KG
(c2 was meant to be calf raises)
I started getting that head pain again as soon as i started working out, so felt i couldnt go all out, It may be a pulled muscle in neck but it effected workout so today was crap. I hope it sorts it self out soon, i hate wastin days.
Ive stuck a small amount of carbs pre workout and will trial that for a bit.
I read somewhere about a period where u need to deload, im not sure what this is but, do i need to do this? Ive jus always tried to lift as heavy as possible, i dont want to burn out
you should deload every 4 - 6 weeks to reload...there's specififc ways to do this but the easiest way is to simply do your week 1 sessions again with the same wt (you should be using a little more wt at the end of a cycle obviuously) but perform 1 less set per exercise
you may need to get that neck massaged or work on your posture...probably both
your upper traps seem to be dominant lifting everyhing up all the time causing a shit load of tension there at the neck/head region...for each exercise befroe you even do the 1st rep make sure that your shoulders are "pulled" down and back to activate rhomboids, lower traps, serratus etc which aren't strong enough to pull your traps down
you may need to get that neck massaged or work on your posture...probably both
your upper traps seem to be dominant lifting everyhing up all the time causing a shit load of tension there at the neck/head region...for each exercise befroe you even do the 1st rep make sure that your shoulders are "pulled" down and back to activate rhomboids, lower traps, serratus etc which aren't strong enough to pull your traps down
Week 23 workout 1
Food
07:00 am - 3 weetabix, milk no sugar, apple, protein shake
10:00 am - 3 boiled eggs, coffee no sugar, bannana
01:00 pm - Veg/salad with Tuna, blueberries, 1/2 a wholemeal pitta
04:00 pm - Veg/salad with Pilchards, 1/2 a wholemeal pitta
07:00 pm - 2 salmon with veg and 3 new potatoes
09:00 pm - Nat cottage cheese
Workout
Today i didnt do weights (i had to force myself not to tho, i hate not doin n e fin), I think its probably best to rest neck for a bit, i still feel strain if I push myself. Today i just did a body weight circuit training, nothing to strenous.
'you may need to get that neck massaged or work on your posture...probably both'
Yeh probably both, i think most ppl have some sort of problem with posture. I think posture is alright (im no expert), but still will work on it. I dont slouch and tend to stretch throughout the day (to loosen up) like squeezin shoulders together etc.
It feels like its Left Trap that is causing the problem, not sure if its anythin to do with the fact left shoulder is weaker than the right (broken colarbone some years ago).
Food
07:00 am - 3 weetabix, milk no sugar, apple, protein shake
10:00 am - 3 boiled eggs, coffee no sugar, bannana
01:00 pm - Veg/salad with Tuna, blueberries, 1/2 a wholemeal pitta
04:00 pm - Veg/salad with Pilchards, 1/2 a wholemeal pitta
07:00 pm - 2 salmon with veg and 3 new potatoes
09:00 pm - Nat cottage cheese
Workout
Today i didnt do weights (i had to force myself not to tho, i hate not doin n e fin), I think its probably best to rest neck for a bit, i still feel strain if I push myself. Today i just did a body weight circuit training, nothing to strenous.
'you may need to get that neck massaged or work on your posture...probably both'
Yeh probably both, i think most ppl have some sort of problem with posture. I think posture is alright (im no expert), but still will work on it. I dont slouch and tend to stretch throughout the day (to loosen up) like squeezin shoulders together etc.
It feels like its Left Trap that is causing the problem, not sure if its anythin to do with the fact left shoulder is weaker than the right (broken colarbone some years ago).
Week 23 workout 2
Food
07:00 am - 3 Scrambled eggs, 1 slice of wholmeal, apple, tea no sug.
10:00 am - handfull of cashews, cottage cheese, coffee no sug. bannana
01:00 pm - Veg/salad with Tuna, blueberries
04:00 pm - Veg/salad with Pilchards, 1/2 a wholemeal pitta
07:00 pm - Veg/salad with 1 med. avacado, prawns, 2 haddock fillets
09:00 - Cottage cheese
Workout
35 mins exercise bike,
Reverse Crunches
Plank
was gonna do skip rope HIIT today but with neck hurting the jumping causes the pain to start. got more sleep last night, used a herbal wrap etc to help speed recovery.
The last time i had this problem with neck was doin this same program which makes me think it must b caused by one of the exercises (obviously coz of shit form) most probably powercleans, or goodmornings.
I will look up those programs mentioned. I will finish the art of waterbury, are there any alternatives to powercleans?? mayb military press??
Food
07:00 am - 3 Scrambled eggs, 1 slice of wholmeal, apple, tea no sug.
10:00 am - handfull of cashews, cottage cheese, coffee no sug. bannana
01:00 pm - Veg/salad with Tuna, blueberries
04:00 pm - Veg/salad with Pilchards, 1/2 a wholemeal pitta
07:00 pm - Veg/salad with 1 med. avacado, prawns, 2 haddock fillets
09:00 - Cottage cheese
Workout
35 mins exercise bike,
Reverse Crunches
Plank
was gonna do skip rope HIIT today but with neck hurting the jumping causes the pain to start. got more sleep last night, used a herbal wrap etc to help speed recovery.
The last time i had this problem with neck was doin this same program which makes me think it must b caused by one of the exercises (obviously coz of shit form) most probably powercleans, or goodmornings.
I will look up those programs mentioned. I will finish the art of waterbury, are there any alternatives to powercleans?? mayb military press??