50 to Physique competition???

[Rus9]

Yesterday just done 40 mins cardio.

Started today with cardio and just completed the below. I badly need heavier db’s which I’ll definitely get next week.
Also thinking of switching back to my other split. Bit of a bro split I know doing chest/tri’s, back/bi’s & Shoulders/legs but I think it suited me more.
My current split is ok but I think I find doing chest & back together just too demanding. Food for thought.

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 1x5
76kg 12,10,8,

Chins +10kg
8,8,8,

Incline db press 17.5kg
15,15,15,

Narrow grip seated row
40kg 1x5
75kg 5,5,5,5,

Floor fly/press 17.5kg
15,15,15,

Pull ups
10,8,8

[Rus9]

No cardio today just this legs workout. After a slight knee injury the squats are back up to 100kg which I’m pleased with.

Weigh in tomorrow which I’m looking forward to been spot on with diet all week.

Squats
BW 1x10
10kg 1x10
30kg 1x10
50kg 1x5
70kg 1x5
100kg 3x10

Calf raises 100kg
15,15,15,

Lying Db Hamstring curls 17.5kg
10,10,10,

[Rus9]

Just finished this workout and will do some cardio later.
The overhead press is really getting difficult to get it up and above my head to start the exercise at the moment. Will keep pushing on for the time being tho.

Shoulder press
10kg 2x12
20kg 1x10
35kg 1x5
58kg 4x5 4,3,3,3,

Lat raises 15kg db
9,9,9,
10kg drop set

15kg raises were a mix of half reps and cheat reps just to get a feel of the heavier weight

Incline reverse Flyes 10kg
10,10,10,

Bicep curls
17.5kg 1x4
15kg 1x6
12.5kg 1x8
10kg 1x10
(Continuous - 3 min break -then reverse)

Bw tri incline push ups on bench
3x12

[Rus9]

Weighed myself Monday and lost another 2lb which was about right, again I’m happy with that. Was 13 stone 4lb 1oz.

Completed 40 mins cardio yesterday (Tuesday) and back on the weights this afternoon

[Rus9]

Bench
10kg 2x15
20kg 1x12
40kg 1x8
60kg 1x5
90kg 4,4,4,4,

Pull ups
10,9,9,

Incline chest 20kg db’s
12,12,12,
(Bought some 20’s but still not heavy enough for this exercise)

Narrow grip row 80kg
8,8,8,

Floor Flyes 20kg db’s
10,10,10,

Chins
13,13,13

[Rus9]

Completed this today was good to equal my Pb on the squats after my knee injury. Will do a gentle 40 mins cardio later but will take it nice n easy cos my legs are shattered from this and all my other cardio


Squats
BW 1x10
20kg 1x10
35kg 1x10
50kg 1x5
70kg 1x5
105kg 3x10

Calf raises 100kg
16,16,16,

Lying Db Hamstring curls 17.5kg
11,11,11

[Rus9]

Today’s workout is my last till Wednesday next week. Altho I’m away for an amazing few days with the family and I’m looking forward to it can’t help but be a bit gutted cos I really don’t like missing that many workouts.
Also for 3 weeks I haven’t gone off track once with my diet but that will go have to be put on hold till Wednesday too.

Going to weigh myself in the morning and I think I’ll be a couple lbs ahead of myself as planned so that will be helpful.

Anyway today’s workout which will be followed by 40 mins cardio.

Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
46kg 12,11,11,

1 arm lat raises 6kg
3x12

Shrugs 50kg
3x20

Deadlifts
50kg 1x8
70kg 8,8,8,

Bw+5kg incline Tricep push ups on bench
12,12,12,

[Rus9]

Back on it today after my forced break for 4 days. Hopefully not too much damage done but I guess I’ll find out on Mondays weigh in.
Changed back to my bro split today lol...Need bigger db’s again...

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 1x5
82kg 8,8,6,

Incline bench 20kg db
12,12,12,

Floor fly/press 20kg
13,13,13,

Tri dips +17.5kg
8,7,7,

Bw+5kg incline Tricep push ups on bench
13,13,13,

Bench 50kg
7x8
30 sec rest breaks

[Rus9]

Will be doing 40 mins cardio later tonight as well

Chins +15kg
6,6,6,

Deadlift
50kg 2x5
70kg 1x5
92kg 5,5,5,5,


Narrow grip seated row 75kg
10,10,8,

Bi curls z bar +34kg
12,9,8,

Hammer curls (both at same time)
15kg db
12,12,12

[Rus9]

Todays workout which I followed up with 40 mins cardio.

Shoulder press
10kg 2x15
20kg 1x12
35kg 2x5
52kg 7,7,5,

1 arm lat raises 8kg
8,8,8,

Incline reverse Flyes 10kg
12,12,12,

Squats
BW 1x10
20kg 1x10
35kg 1x10
50kg 1x5
70kg 1x5
105kg 11,11,11,

Lying Db Hamstring curls 17.5kg
3x12

[Rus9]

No weights yesterday but did do 40 mins cardio. Today other way round no cardio but this weight session.
Weigh in tomorrow morning and just hoping after my 4 day break I still hit my target. I was a about 1 half lb ahead of myself so hoping to be ok.

Anyway today’s session

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 1x5
74kg 12,12,9,

Decline press up +25kg
8,6,7,

Floor fly/press (supersetted)
12.5kg 8,8,8,
17.5kg 8,8,8,

Skulls bar+ 20kg
12,12,12,

Bw+10kg incline Tricep push ups on bench
10,10,10,

[Rus9]

Weighed in this morning at 13 stone 1lb & 6oz and I needed to be 13 stone 2lb so still on target.

Todays workout plus 40 mins cardio later. Planned on some Hammer curls too but didn’t have the strength.
Probably should have just dropped the weight and done them still. Another lesson learned there.


Pull ups
10,10,9,

Deadlift
50kg 2x5
70kg 1x5
95kg 5,5,5,5,

Narrow grip seated row 80kg
9,9,9,

Curls 17.5kg
10,10,10

[Rus9]

Was surprised by my overhead press thought I’d get more reps out than I did on 59kg. Not many more but a couple maybe 5x3.
I’m guessing cos I’m half a stone down now maybe and in a calorie deficit. We’ll see as time goes by I suppose.

Shoulder press
10kg 2x15
20kg 1x12
35kg 2x5
59kg 2,1,2,
50kg 7,
30kg 12,

1 arm lat raises 8kg
12,12,12,

Db press 20kg
8,8,8,

Squats
BW 1x10
20kg 1x10
30kg 1x7
50kg 1x5
70kg 1x5
90kg 3x15

[Rus9]

Decided today to switch up my training to a different routine. I’ve pretty much always just worked straight forward normal reps and sets but going to give this a go from Christian Thibs who I hugely respect.
It’s very much about frequency rather than volume. A push/pull working body parts 3 times a week.

I did do 40 mins cardio yesterday and today I did this workout plus 40 mins cardio.

Deadlift
50kg 2x5
70kg 1x5
95kg 5,5,5,
Rest 15secs
95kg 1x3
Rest 15secs
95kg 1x2

Pull ups
3x6
Rest 15secs
1x3
Rest 15 secs
1x2

Bent over laterals
12.5kg 3x8
10kg 1x6
6kg. 1x8
4kg 1x10

Bicep curls z bar +38kg
3x6
15 sec rest
1x3
15 sec rest
1x2

[Rus9]

40 mins cardio about an hour after this weights workout.


Squat
Bw 1x5
20kg 1x5
40kg 1x5
70kg 1x5
90kg 1x3

110kg 3x6
Rest 15 secs
110kg 1x3
Rest 15secs
110kg 1x2


Bench press
10kg 2x15
20kg 1x12
40kg 1x5
70kg 2x3

86kg 3x5
Rest 15 secs
86kg 1x3
Rest 15secs
86kg 1x2


Dumbbell Lateral Raise
12.5kg 3x6
10kg 1x8
6kg 1x10

(Last set drop down through weights)

Lying Dumbbell Triceps Extension
10kg 3x6

(Last set lower weight for 5 sec count, hold stretch position for 2 secs. Last rep hold stretch position for as long as possible)

[Rus9]

Completed 40 mins cardio first thing this morning and just done this late afternoon.

Hamstring lying dumbbell curls
20kg 3x6
17.5kg 1x8
15kg 1x10

Dumbbell pullover
15kg 3x6
(Last set max motor activation set)

Chest supported row
40kg 1x8
60kg 3x8
15 sec rest
1x5
15sec rest
1x3

Double dumbbell bicep curl
10kg 3x6
(Last set max motor activation set)

[Rus9]

No cardio today but the weight training continues....weigh in tomorrow fingers crossed I’ve nailed diet 100% so hoping for a good one...

Split squat
Bw 1x10
20kg 1x10

40kg 3x6
30kg 1x8
20kg 1x10

Lying dumbbell floor Flyes
12.5kg 1x12

20kg 3x12
Rest 15 secs
20kg 1x8
Rest 15 secs
20kg 1x4

Shoulder barbell press
10kg 1x15
20kg 1x12
30kg 2x5

53kg 6,6,5
15sec rest
53kg 1x2
15 sec rest
53kg 1x1

Close grip bench
60kg 3x6
Rest 15secs
1x4
Rest 15 secs
1x2

[Rus9]

Weighed in this morning with my target this week of 13 stone. Was 12 stone 13lb 4oz so another good week.

Will be doing 40 mins cardio later this evening.

Today’s resistance session

Kneeling glute/Ham raise
3x12

One arm row
20kg 3x12
17.5kg 1x8
15kg 1x10

Narrow grip seated row
60kg 6,6,6,
(Last set max motor activation)

Dumbbell hammer curls
17.5kg 3x6
15kg 1x8
12.5kg 1x10

[Rus9]

Was supposed to start this workout with a leg exercise but they were still too sore from doing those split squats lol..Hopefully they will be used to it by next week and recover quicker...

Decline press up
+
25kg 3x6
20kg 1x8
10kg 1x10

Dumbbell front raises/incl bench
6kg 12,12,7,
(Last set max motor activation set)

Tricep dips
+
17.5kg 3x6
12.5kg 1x4
10kg 1x4

Will do 40 mins cardio later

[Rus9]

Late post but completed two workouts today. My 40 mins cardio plus this weights session.
I stopped deadlifting for a little while so was pleased to hit a pb onthem today.

Deadlift
50kg 2x5
70kg 1x5

97kg 5,5,5,
Rest 15secs
97kg 1x2
Rest 15secs
97kg 1x1

Pull ups
3x7
Rest 15secs
1x3
Rest 15 secs
1x2

Bent over laterals
12.5kg 3x8
10kg 1x6
6kg. 1x8
4kg 1x10

Bicep curls z bar +39kg
3x6
15 sec rest
1x2
15 sec rest
1x2

[Rus9]

No cardio today but hit the iron as always.


Squat
Bw 1x5
20kg 1x5
40kg 1x5
70kg 1x5
90kg 1x3

110kg 3x7
Rest 15 secs
110kg 1x4
Rest 15secs
110kg 1x3


Bench press
10kg 2x15
20kg 1x12
40kg 1x5
70kg 2x3

87kg 3x5
Rest 15 secs
87kg 1x2
Rest 15secs
87kg 1x2


Dumbbell Lateral Raise
12.5kg 3x6
10kg 1x8
6kg 1x10

(Last set drop down through weights)

Lying Dumbbell Triceps Extension
10kg 3x7

(Last set max motor activation set)

[Rus9]

40 mins cardio first thing this morning and just completed this.

Hamstring lying dumbbell curls
20kg 3x7
17.5kg 1x8
15kg 1x10

Dumbbell pullover
17.5kg 3x7
(Last set max motor activation set)

Chest supported row
40kg 1x8
62kg 3x8
15 sec rest
1x5
15sec rest
1x3

Double dumbbell bicep curl
10kg 3x7
(Last set max motor activation set)

[Rus9]

When I got to the standing shoulder press I really think my legs were so weak from the split squats that it held me back a bit. I obviously don’t use them to lift it but they were so wobbly and weak I think it impeded it a bit.

Weigh in tomorrow and I’m hoping to be a bit ahead of myself.
If I am I’ll stick to my diet all day but have a take away with my partner in the evening as it’s xmas eve. No thrills just that single meal different to my normal day.

Anyway today’s workout was


Split squat
Bw 1x10
20kg 1x10

40kg 3x7
30kg 1x8
20kg 1x10

Lying dumbbell floor Flyes
12.5kg 1x12

20kg 3x12
Rest 15 secs
20kg 1x10
Rest 15 secs
20kg 1x6

Shoulder barbell press
10kg 1x15
20kg 1x12
30kg 2x5

54kg 3x5
15sec rest
54kg 1x1
15 sec rest
54kg 1x1
40kg 1x3

Close grip bench
40kg 1x5

62kg 3x6
Rest 15secs
1x4
Rest 15 secs
1x2

[Rus9]

Weigh in day today. Needed to be 13 stone 13lb and weighed in at 13 stone 10lb 9oz so very happy to be a couple lbs ahead of myself come xmas morning.

Done 40 mins cardio this morning plus an hour walk with the dog and then an hour walking with the kids. So plenty of cals burned today ahead of tomorrow.

This was my resistance work.

Kneeling glute/Ham raise
3x12

One arm row
20kg 3x12
17.5kg 1x10
15kg 1x12

Narrow grip seated row
40kg 1x8
62kg 6,6,6,
(Last set max motor activation)

Dumbbell hammer curls
17.5kg 3x6
15kg 1x8
12.5kg 1x10

[Rus9]

Today’s workout...no cardio today


Squat
20kg 1x5
40kg 1x5
60kg 1x5
80kg 1x5
100kg 3x6
(1 max motor activation set)

Decline press up
+
25kg 3x6
20kg 1x8
10kg 1x10

Dumbbell front raises/incl bench
6kg 12,12,7,
(Last set max motor activation set)

Tricep dips
+
17.5kg 3x6
8kg 1x6
Bw 1x5

Incline dumbbell chest press
20kg 3x12

[Rus9]

Today’s workout which I followed up with 40 mins cardio

Deadlift
30kg 1x8
50kg 2x5
70kg 1x3

100kg 5,5,5,
Rest 15secs
100kg 1x1
Rest 15secs
100kg 1x1

Pull ups
3x7
Rest 15secs
1x3
Rest 15 secs
1x3

Bent over laterals
12.5kg 3x8
10kg 1x6
6kg. 1x10

Bicep curls z bar +35kg
3x6
15 sec rest
1x3
15 sec rest
1x3

[Rus9]

Out visiting family today so got this done nice and early today. No cardio today.

Squat
Bw 1x5
20kg 1x5
40kg 1x5
70kg 1x5

110kg 3x8
Rest 15 secs
110kg 1x4
Rest 15secs
110kg 1x3


Bench press
10kg 2x15
20kg 1x12
40kg 1x5
70kg 1x3

88kg 5,5,4,
Rest 15 secs
87kg 1x1
Rest 15secs
87kg 1x1

Dumbbell Lateral Raises
Single arm raise 8kg 3x12
10kg 1x8
6kg 1x10

(After last set drop through weight both arms)

Lying Dumbbell Triceps Extension
10kg 8,8,8

(Last set max motor activation set)

[Rus9]

Another busy day seeing family so was up at 5.30am to get this done.

Hamstring lying dumbbell curls
20kg 3x8
17.5kg 1x8
15kg 1x10

Dumbbell pullover
10kg 2x8
17.5kg 3x10
(Last set max motor activation set)

Chest supported row wide grip
40kg 1x8
62kg 3x9
15 sec rest
1x5
15sec rest
1x4

Double dumbbell bicep curl
10kg 3x8
(Last set max motor activation set)

[Rus9]

Another session completed and it’s weigh in day today. It’s been tough between Xmas and new year but I’m hoping to just about hit my target weight still.

No cardio today...

Split squat
Bw 1x10
20kg 1x10

40kg 3x8
30kg 1x8
20kg 1x10

Lying dumbbell floor Flyes
12.5kg 1x12

20kg 3x12
Rest 15 secs
20kg 1x10
Rest 15 secs
20kg 1x6

Shoulder barbell press
10kg 1x15
20kg 1x12
30kg 2x5

50kg 3x5
15sec rest
50kg 1x3
15 sec rest
50kg 1x1

Close grip bench
40kg 1x5

63kg 3x6
Rest 15secs
1x4
Rest 15 secs
1x2

[Rus9]

Very happy with weigh in today, hit my target of 12 stone 11lb.
Considering the time of year and the fact I had a little bit of the nice stuff in moderation.
I’ve kept it all accounted for and feel I’ve managed it all quite well and look to be coming out of a dangerous time unscathed.

Completed 40 mins cardio this morning and done this late afternoon.

Kneeling glute/Ham raise
3x12

One arm row
20kg 3x12
17.5kg 1x12
15kg 1x12

Narrow grip seated row
40kg 1x8
63kg 3x8
63kg 1x5
(Last set max motor activation)

Dumbbell hammer curls
17.5kg 3x7
15kg 1x8
12.5kg 1x10

Chins
1x5
(Max motor activation set)