Wala's workouts!

[wala]

Thought I'd start this up here to as well as on the site in my sig - eb.net

I like to put vids in when I can too, so you can see the actual training I talk about!

Today's workout was Big Back!

Started with deadlifts

10 x 225lb
10 x 315lb(video)
7 x 360lb(video) (hands were very slippery and couldn't do any more! - as you'll see. but could have got 10 out no problem - point is - trying to do things as raw as poss from now on)





DB rows - standing

10 x 90lb
10 x 112.5lb
12 x 112.5lb(video)
12 x 112.5lb



Seated Wide Grip Pull Downs

10 x 158lb
10 x 170lb
10 x 180lb(video)
10 x 192lb



Seated Narrow Grip Pull Downs

10 x 202lb
10 x 215lb
8 x 225lb
10 x 170lb

And that concludes another workout for the wala. Next workout, I'll be using straps on the heavier deadlifts and I'm gonna go for 10 reps on 400lb!

hope you enjoyed and stay tuned!

[Ajk_Lpool]

I'm subbed for this one mate. If you ever fancy a workout sometime with me (no homo) if you're down in Liverpool there are free guest passes in Total Fitness so just let me know.

Good deads..Seemed real easy. How come you don't stop the bar dead at the end though?? jw. How do you feel doing vids at the gym as well, I always get embarrased lol.

[wala]

subbed?

What ya mean, stop the bar the bar dead? lol

Yeh mate, my sis lives on walton vale, so there now and again... could hook up one time for a crazy workout!

Videoin in he gym.. used to feel like a nugget! lol

but now everyone knows me, so they either laugh or they actually watch me and the other lads working out - especially on leg days, some of the lads squat near 400lb and most of us 45 degree leg press 800lb+ so it's a laugh!

[Ajk_Lpool]

subbed?

What ya mean, stop the bar the bar dead? lol

Yeh mate, my sis lives on walton vale, so there now and again... could hook up one time for a crazy workout!

Videoin in he gym.. used to feel like a nugget! lol

but now everyone knows me, so they either laugh or they actually watch me and the other lads working out - especially on leg days, some of the lads squat near 400lb and most of us 45 degree leg press 800lb+ so it's a laugh!

Subbed as in subscribed to the thread haha

Stop the bar dead, I meant how come you don't stop the bar dead on the floor after each rep?

haha, yeah I know what you mean. I use to fit in well with everybody at my old gym and I wouldn't be bothered about filming etc, but now I'm new at Total Fitness I don't really wanna do it lol..

[wala]

subbed! right.. lol

As for stopping dead on the floor - it always feels like a ton of extra stress on my lower back when doing that! But tons of people i know do it the same way as me so i've never seen it as something different that i do?

Shoulder workout tomorrow anyway.. i'll get that on here tomorrow night or the next day (depends if im pushed for time!)

[Ajk_Lpool]

Ah, I see. I have just always stopped dead on the floor with the bar simply because I think you build more density doing it that way.

Best of luck on the shoulder workout tomorrow mate!

[wala]

Nice one... speak to you tomoz prob, off to bed now, drinkin me casein shake!!

[wala]

Ok! Yesterday was shoulders. Pretty nice workout, felt good. I've lost one of my wrist support straps - if there's anything that wont get better, its my dodgy wrists. If i wear them, i enever have a problem - If i dont, within a few days my wrists are killing!! Still, i managed ok today so happy with that...

First thing I did was:

Clean and Jerk

9 x 135lb(video)
1 x 180lb(video)(2nd rep seemed to hurt my wrist so I went back to 135lb!)
10 x 135lb(video)
10 x 135lb







Seated Barbell Press

10 x 135lb(video)
7 x 180lb(video)
10 x 135lb





Upright Row

10 x 102lb(video)
5 x 170lb(video) - stoped on 5 as weights on right side were sliding off! lol
12 x 125lb(video)
10 x 125lb







Front Raises

14(on each arm) x 35lb(video)
10 x 35lb
10 x 35lb
10 x 35lb(both arms at same time)



Seated Side DB Laterals

10 x 35lb
12 x 35lb
12 x 35lb
10 x 35lb superset with 10 x 22.5lb

Thats the workout. Once again, thanks for reading/watching. Did Tri?s and Bi?s tonight ? update for that will be tomorrow

Stay tuned

[wala]

Ok, yesterday I trained arms, don?t usually do a ?dedicated? arm workout day. But I?ve changed things a bit for a few weeks.

Push Down - warm up

10 x 70lb
10 x 70lb
10 x 70lb

Dip

10 x Body Weight
10 x Body Weight(video)
10 x Body Weight
10 x Body Weight
10 x Body Weight



Close Grip Bench Press

10 x 135lb
10 x 180lb(video)
10 x 180lb
8 x 180lb



Seated Single Arm Rear DB Extension

10 x 35lb
10 x 35lb(video)
10 x 35lb



Cambered Bar Push Down

10 x 160lb
10 x 170lb(video)
10 x 170lb
5 x 170lb then 5 x 112.5 then 5 x 57lb (Triset)



Preacher EZ Barbell Curl

10 x 67.5lb
10 x 88lb(video)
12 x 88lb



Concentration Curl

10 x 35lb
10 x 35lb
10 x 45lb
8 x 45lb then 6 x 35lb (superset)

And that concluded last nights arm workout. I don?t like to train Biceps with a lot of volume. They get hit with the heavier lifts I do for back. I also don?t usually do triceps/biceps workouts like this one, but I?ve changed things up for just 4 weeks then I?ll be back onto a upper/lower or push/pull split.

I just got back from my leg workout, I?ll be putting that on soon, stay tuned

[Ajk_Lpool]

Can't wait fo the leg workout bud. Hope to see some squats!

great journal with all the vids!

[wala]

just doing the vids now and working out what I lifted on each exercise!

[wala]

Right, I did legs a couple of hours ago. Nice session.

Didn?t do as much volume as I?ve done in the past ? but my lower back is a bit sensitive and it can literally ?go? any second!! I?ve been told to rest it and I?ve also been told there?s nothing wrong with me. I did rest for months and when I came back to lift after feeling great, it STILL came back and put me in the same position ? so that?s why I do things as carefully as I can and hope for the best!

First thing I did was:

Squat

10 x 225lb
10 x 270lb
9 x 315lb(video)
15 x 225lb (ATG + slow-ish pace)



45 Degree Leg Press

10 x 540lb
10 x 675lb
12 x 765lb(video)
10 x 832.5lb(video)





Lying Leg Curl

10 x 112.5lb
10 x 112.5lb
10 x 112.5lb

Straight Legged Deadlift

10 x 135lb
10 x 180lb

Machine Calf Raise

10 x full stack (280lb)
10 x full stack

[wala]

Today, did a 20 min jog and later on I did a 20 ride on my bike. Sundays I usually do no training, but I'm looking at getting more cardio in...

Back workout tomorrow. gonna try 400lb for 6 - 8 reps. I'll get a vid too

[Ajk_Lpool]

Well done on the squats mate, maybe try to come a bit deeper in future though?

[wala]

Well done on the squats mate, maybe try to come a bit deeper in future though?

Cheers mate.

Like I said, got a bad back - so going right down stress's my lower back alot - so on a heavier weight like that, I just go parallel. Next set I made sure i went to the floor on the lighter wieght tho!

[Ajk_Lpool]

Cheers mate.

Like I said, got a bad back - so going right down stress's my lower back alot - so on a heavier weight like that, I just go parallel. Next set I made sure i went to the floor on the lighter wieght tho!

Haven't you tried a belt before? I always wear one when I squat, helps a lot with lower back support.

[wala]

Haven't you tried a belt before? I always wear one when I squat, helps a lot with lower back support.

Yep! Used to wear a belt for all lifts that required any lower back. Also used to use lifting straps and glove!

I've come to a stage where I would rather do what my body will allow naturally. I used to have a crap core, bad abs - and that was a main cause of my back problems. So instead of using a belt, I went lighter and unassisted - and that has improved my core. It's getting better all the time so my lifts should get better and better as time goes by...

[Ajk_Lpool]

Ah I see. I've never liked gloves myself, nor straps. But recently I've found that I'm able to get better contractions in my back when I don't have to worry about grip doing it raw. So I guess straps have a time and a place.

[wala]

yeh, exactly. Last wek I couldn't keep hold of the bar on 360lb, but i could have one more lifts - so tomorrow, i'll be using straps on the heavy lifts and i'll go for 400lb too.

Tonights workout will be on soon..

[wala]

Back to business tonight. Did chest and some shoulders.

First I did:

Bench Press

10 x 112.5lb(warm up - waiting for bench so did machine bench)
10 x 112.5lb(as above)

10 x 225lb
10 x 225lb
4 x 270lb
10 x 180lb

Machine Fly

12 x 112.5lb
10 x 135lb
9 x 180lb(video)



Dips

15 x Body Weight (198lb)(video)
12 x Body Weight
12 x Body Weight



Incline Bench Press

10 x 112.5lb
10 x 157.5lb
8 x 157.5lb

Front DB Lateral Raise - Both arms together

12 x 22.5lb
12 x 22.5lb

Seated Side DB Lateral

12 x 35lb(Video)
12 x 35lb



Quite a simple workout tonight. Didn't feel full of energy as usual - possibly cos I'm off work this week and my diet isn't the same..

Still, I feel good

[wala]

Today, I did a back workout. It was a quick workout, pretty much 'you go I go' with my gym partner.

First thing I did was the best back exercise there is:

Deadlifts

10 x 180lb
10 x 270lb
10 x 315lb
5 x 405lb(video)
8 x 180lb



Wide Grip Cable Pull Down - Palms facing each other type bar

10 x 157.5lb
10 x 225lb
10 x 202.5lb

T-Bar Row - with support pad

10 x 180lb
6 x 135lb superset with 6 x 90lb
6 x 135lb triset with 6 x 90lb and 6 x 45lb

Underhand Grip Cable Pull Down - 2 secs up, 2 secs down

10 x 135lb
10 x 135lb
10 x 135lb

[Primetime24]

solid workouts bro..vids are solid


keep up the hard work...subbed on this

[wala]

solid workouts bro..vids are solid


keep up the hard work...subbed on this

Hey man, cheers.

Your avatar looks great.. nice lines in your back

[wala]

Hey guys, shoulders yesterday, had a quick and simple workout!

here goes:

Clean and jerk

10 x 135lb
10 x 135lb
10 x 135lb

Seated Barbell Press

10 x 135lb
superset with 10 x 28lb DB side lateral

10 x 180lb(video)
Superset with 10 x 35lb DB side lateral



Arnold Press
10 x 45lb

Superset with 10 (each arm) x 28lb Front DB raise

Arnold Press
10 x 57lb

Superset with 10 (each arm) x 35lb Front DB raise

Rear Delt Fly Machine

10 x 112.5lb
10 x 135lb
10 x 135lb

Upright Row - ready to leave and saw the bar laying there!

20 x 80lb

And that was it. Took about no more than 40 mins.

[wala]

I wasn't even gonna go to do arms today, but I figured I might as well so went last minute for like 20 - 25 mins.

I did:

Cables Pull Downs

20 x 78lb
10 x 88lb
10 x 112.5lb
10 x 135lb
8 x 135lb

Dips

12 x BW
10 x BW
10 x BW

Machine Curls

10 x 35lb (each arm - single)
10 x 35lb (each arm - single)

French Press

10 x 44lb
10 x 44lb
10 x 78lb

And that was it!!

Just wanted to go easy tonight, been going heavy for weeks.

took this pic too after the workout

Took a long time!

[CENTER]

[wala]

Ok, I did chest and a little shoulders and tris. wont tell you about that, it was like the normal workouts i do (check back to last chest day)

Although, instead of doing normal 3 or 4 movements for 3 sets, i did this:

Bench Press
30 x 135lb
20 x 135lb
20 x 135lb
25 x 135lb
10 x 135lb
8 x 225lb

Flat DB fly

10 x 45lb
10 x 45lb
10 x 45lb

and then went on to do tris and shoulders for a little.

Back on tuesday:

Complex Set of: (10 reps on everything)

Wide Grip Pull Up - BW
Deadlift - 225lb
Bent over barbell row 112.5
Narrow grip (palms facing bar) cable pull downs - 112.5

Then:

Wide Grip Pull Up - BW
Deadlift - 270lb
Bent over barbell row 135lb
Narrow grip (palms facing bar) cable pull downs - 135lb

Then:

Wide Grip Pull Up - BW
Deadlift - 225lb
Bent over barbell row 112.5
Narrow grip (palms facing bar) cable pull downs - 112.5

Then:

Wide Grip Pull Up - BW
Deadlift - 112.5lb
Bent over barbell row 112.5
Narrow grip (palms facing bar) cable pull downs - 112.5

Had about 2 -3 mins rest between each set.

[wala]

Yesterday was more complex sets! About 3 - 4 mins rest between sets. Everything was 10 reps.

SHOULRERS:

Complex Set of:

Clean and jerk - 88lb
DB seated press - 35lb
side laterals - 35lb
Front raise - 22.5lb
Rear dealt machine fly - 88lb

Then same again, higher weight:

Clean and jerk - 112.5lb
DB seated press - 44lb
side laterals - 35lb
Front raise - 28lb
Rear dealt machine fly - 112.5lb

Then repeated for a 3rd set

Clean and jerk - 112.5lb
DB seated press - 56lb
side laterals - 35lb
Front raise - 28lb
Rear dealt machine fly - 135lb


Then repeated for a 4th set on lower weight

Clean and jerk - 88lb
DB seated press - 44lb
side laterals - 38lb
Front raise - 22.5lb
Rear dealt machine fly - 135lb

[wala]

Ok here goes.. I did arms Thursday. Was a good workout but I sort just did what I felt like doing, no order really. I wont be doing arms on their own day for much longer, just a few more weeks then I'll be back onto a push/pull or upper/lower split.

Lets see if I can remember what I did!

Rope pushdown

15 x 67.5lb
10 x 90lb
10 x 90lb
8 x 112.5lb

One arm Machine Curl

10 x (not sure, about 3 plates?)
10 x above
10 x above

Double Rope tricep extention? - (grab low pully and have hold of rope from behind back and extend upwards)

10 x 90lb
10 x 90lb
10 x 112.5lb

Concentration Curl

10 x 45lb
10 x 45lb(video)
8 x 45lb superset with 4 x 35lb



I did the curls in between doing:

CGBP - 2 sec negative, 1 sec up.

10 x 135lb
10 x 135lb
10 x 135lb

Hammer Curl - boths arms alternating

10 x 35lb
10 x 35lb

I did the hammers in between doing:

Hammer Bar Standing French Press

10 x 30lb (plus bar?)
10 x 30lb
10 x 30lb

Barbell Curl

6 x 112.5
6 x 112.5

I did this in between doing:

Dips - BW

12
12
10

That's it, I just sorta went with the flow and got a little pumped, didn't go too heavy and wasn't actually gonna go, so happy with that workout

[wala]

ok, Friday I did a quick legs session. Nice workout to be honest.

I did:

Squats

20 x BW and bar (45lb)
30 x 225lb (video)
8 x 315lb
10 x 225lb



Legs press

10 x 540lb
20 x 540lb (video)
10 x 540lb



Leg Extention

10 x 135lb

And that was it to be honest! Quick and intense!!

[wala]

Ok, first of all, I cycled 14.5 miles yesterday in the sunshine along the beach - that was nice... and hard! lol (very enjoyable of course)

Tonight, more complex sets. Chest.

I did:

Set 1

Bench press - 10 x 135
Decline bench press - 10 x 135
DB fly - 10 x 56
Incline DB press 10 x 45
Machine Fly - 10 x 90

Set 2

Bench press - 10 x 180
Decline bench press - 10 x 180
DB fly - 8 x 56
Incline DB press - 10 x 45
Machine Fly - 10 x 90

Set 3

Bench press - 10 x 180
Decline bench press - 8 x 180
DB fly - 10 x 45
Incline DB press - 8 x 45
Machine Fly - 10 x 90

Set 4

Bench press - 10 x 180
Decline bench press - 10 x 135
DB fly - 8 x 45
Incline DB press - 6 x 45 (and then 4 x 35)
Machine Fly - 8 x 90

Set 5 - Video

Bench press - 10 x 180
Decline bench press - 10 x 135
DB fly - 10 x 35
Incline DB press - 4 x 45 (and then 6 x 35)
Machine Fly - 6 x 90



Planks (first time I've ever done these!)

BW x 1 min - 30 sec RI
BW x 1 min - 30 sec RI
BW x 2 min

That was a top workout, I enjoyed it alot!! I only decided to do a vid on the last set, I wish I would have took one on the earlier sets.. Still, I got some footage

Tomorrow - Back!