50 to Physique competition???

[Rus9]

Bench
20kg 2x12
40kg 1x8
50kg 1x5
73kg 12,12,12,

Chins +15kg
5,5,5,4,

Decline press up +25kg
10,10,10,

Narrow grip seated row (feet behind) 50kg
12,12,12,

Flyes 17.5kg
12,12,12,

Wide grip seated row (feet behind)
50kg
12,12,12,

[Rus9]

Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
55kg 5,5,5,5,

Lat raises
12.5kg 1x8
10kg 1x8
X3

Shrugs 73kg
15,15,15,

Curls z bar +33kg
12,12,12,

Tri dips +17.5kg
6,6,6,6,

Concentration curls 12.5kg
12,12,12,

[Rus9]

Bench
10kg 2x15
20kg 1x12
40kg 1x8
60kg 1x5
86kg 5,5,5,5,

Pull ups + 6kg
6,6,5,4,

Dips for chest +12.5kg
7,7,7,

Narrow grip seated row 55kg
10,10,10,

Flyes 17.5kg
15,15,15,


Wide grip seated row 55kg
10,10,10,

[Rus9]

Forgot to update Mondays workout

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

Lat raises 12.5kg
10,10,10,
10kg drop set

Shrugs 73kg
17,17,17,

Hammer curls 15kg (across chest)
8,8,8,

Tri dips +15kg
10,10,9,

10kg bar curl
40,31,31

[Rus9]

Yesterdays workout

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 1x5
79kg 8,8,8,

Chins +10kg.
8,7,7,

Decline press up +20kg
13,13,13,

Narrow grip seated row 60kg
8,8,8,

Incline Flyes 17.5kg
9,9,9,

Wide grip seated row 60kg
8,8,8,

[Rus9]

Had a little go of a light leg workout today for the first time in a while because of my knee.
It’s still a bit achy but no where near as painful as it was. Maybe I should have waited a bit longer but just want to see how I feel in the morning after a light session just going through the movements.

Squat
Bw 2x10
10kg 2x10
20kg 2x10
30kg 2x10

Calf raises 30kg
25,25,25,

Hamstring curls 10kg db
12,12,15,

[Rus9]

Todays offering...

Shoulder press
10kg 2x15
20kg 1x12
35kg 2x5
51kg 8,8,8,

Lat raises 12.5kg db
10,10,10,
10kg drop set

Incline reverse Flyes 4kg db
12,12,12,

Incline db curls 12.5kg
12,12,12,

Tri dips +17.5kg
7,6,6

[Rus9]

Need to buy some heavier dumbbells for my Flyes and even more so for my db chest presses. For chest presses these were a bit of a waste of time today.

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

Pull ups
8,8,8,

Dips for chest +8kg
10,9,8,

Narrow grip seated row 65kg
5,5,5,5,

Chest press 17.5kg db
15,15,15,

Wide grip seated row 65kg
5,5,5,5,

[Rus9]

Still going easy on the knee. Feels much better but not there yet think I’ve noticed having a kick about of football with the kids definitely sets it back a bit.


Squats
Bw 1x10
10kg 1x10
20kg 1x10
30kg 1x10
40kg 10,10,10,

Calf raises 40kg
20,20,20,

Hamstring curls 12.5kg
12,12,12,

[Rus9]

Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
56kg 5,5,5,5,

Lat raises
12.5kg 1x9
10kg 1x9
X3

Incline reverse Flyes 6kg db
12,12,12,

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

Tri dips +15kg
10,10,9,

Seated Db shoulder press 15kg
7x8 (30 sec rest breaks)

[Rus9]

Today’s workout still need to get heavier dumbbells as the incline bench was nowhere near heavy enough...

Bench
10kg 2x15
20kg 1x12
40kg 1x8
60kg 1x5
87kg 5,5,5,5,

Chins +15kg
5,5,5,5,

Incline db press 17.5kg
15,15,15,

Narrow grip seated row 50kg
Slow tempo - 8,8,8,

Incline Flyes 17.5kg
10,10,10,

Wide grip seated row 70kg
Slow tempo - 8,8,8

[Rus9]

Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
47kg 12,10,10,

Lat raises
12.5kg 1x9
10kg 1x9
X3

Incline reverse Flyes 10kg
8,8,8,

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


Tri dips +17.5kg
7,7,7,

Seated shoulder press 15kg
12,12,12

[HomeGymChains]

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

Nice workout, as always!

I’m curious about the curls, though. I presume this means you did four sets of dumbbell curls, decreasing the weight between sets but no rest, then the 3 minute break, then four more sets with no rest, increasing the weight between sets.

I’ve done drop sets with no rest in the past (usually in hotel gyms where the weights are lower than I’d use at home, so I just run my way down the rack until fried) but it never occurred to me to try it in reverse. Sort of an inverse pyramid, I suppose. I’d imagine that would be a real challenge to keep good form, and that it would be an absolute killer for muscle fatigue by the end!

I flipped back through the thread and it looked like the last time you did that was about a month ago for lats. Do you have some plan for how often (and for what muscle groups) you do sets in that style?

I’m thinking of trying it. Do you have any tips or advice? (“Start out lighter than you think.” I suppose. )

[Rus9]

Nice workout, as always!

I’m curious about the curls, though. I presume this means you did four sets of dumbbell curls, decreasing the weight between sets but no rest, then the 3 minute break, then four more sets with no rest, increasing the weight between sets.

I’ve done drop sets with no rest in the past (usually in hotel gyms where the weights are lower than I’d use at home, so I just run my way down the rack until fried) but it never occurred to me to try it in reverse. Sort of an inverse pyramid, I suppose. I’d imagine that would be a real challenge to keep good form, and that it would be an absolute killer for muscle fatigue by the end!

I flipped back through the thread and it looked like the last time you did that was about a month ago for lats. Do you have some plan for how often (and for what muscle groups) you do sets in that style?

I’m thinking of trying it. Do you have any tips or advice? (“Start out lighter than you think.” I suppose. )

Hi mate thanks for commenting on my workout diary.
Yes how you describe it is exactly how I done it.
I’m always looking to do slightly different things for muscles like biceps, triceps and with the lat raises. I find it’s not so easy to keep upping the weight for these muscles so try to hit them in different ways sometimes and keeping them under tension for longer is just another way. I don’t do it to a certain plan but just rotate what I do really. You might have also noticed sometimes I just pick up the 10kg bar and do as many as possible. That’s particularly painful lol

[Rus9]

Yesterday’s workout

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 1x5
80kg 8,8,7,

Pull ups + 6kg
6,6,5,4

Decline press up +25kg
11,10,7,

Narrow grip seated row 70kg
5,5,5,5

Floor fly/press 15kg db
12,12,12,

Chins
13,13,12,

[HomeGymChains]

Hi mate thanks for commenting on my workout diary.
Yes how you describe it is exactly how I done it.
I’m always looking to do slightly different things for muscles like biceps, triceps and with the lat raises. I find it’s not so easy to keep upping the weight for these muscles so try to hit them in different ways sometimes and keeping them under tension for longer is just another way. I don’t do it to a certain plan but just rotate what I do really. You might have also noticed sometimes I just pick up the 10kg bar and do as many as possible. That’s particularly painful lol

Thanks for the background info!

[Rus9]

Today’s workout still slowly upping the weights again and being careful with my knee. Not doing any cardio still which I’m missing badly.

Squats
10kg 1x10
20kg 1x10
30kg 1x10
50kg 1x10
60kg 10,10,10,

Calf raises 60kg
20,20,20,

Hamstring curls 15kg db
12,12,12,

[Rus9]

Ended up very short of time tonight so just got done what I could

Shoulder press
10kg 2x15
20kg 1x12
35kg 2x5
52kg 8,7,6,

Lat raises 12.5kg
12,12,12,

Seated db press 17.5kg
10,10,10

[Rus9]

Yesterdays workout

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 2x5
75kg 12,11,10,

Chins +10kg
8,8,7,

Dips for chest +8kg
10,10,9,

Narrow grip seated row 65kg
8,8,8,

Floor fly/press 17.5kg
10,10,10,

Wide grip seated row 65kg
8,8,8,

[Rus9]

Started my slow no stress prep on Monday for Aprils competition. I am 13 stone 9lb and I’m guessing I’ll need to be about 11 stone come show day.

I’ve worked out that if I lose around 1 half pound week between now and April I should be about ready hopefully. Want to lose nice and slow to hang onto as much muscle as possible.

Going to keep my lifting as heavy as possible, keep the protein high at around 1g for every lb of body weight.

Starting off this first week at 2500 cals and see what happens from there and will adjust or not depending on what the scales say at end of week.

Start of a long road but looking forward to doing this by myself without the help of a coach

[Rus9]

Legs done still not up to my full weight on squats but edging up again every workout..Will do 40 mins cardio afterwards


Squats
10kg 1x10
20kg 1x10
30kg 1x10
50kg 1x10
70kg 3x10

Calf raises 70kg
20,20,20,

Lying Db Hamstring curls 17.5kg
8,8,8

[Rus9]

Completed 40 minutes cardio this morning then onto this in the afternoon

Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
57kg 5,4,4,4,

Lat raises 12.5kg
12,12,12,
(Intended doing a drop set here but literally couldn’t do it)

Seated db press 17.5kg
12,11,10,

Concentration curls 15kg db
8,8,8,

Db skull crushers 17.5kg
12,12,12

[Rus9]

Done my 40 minutes cardio yesterday and today and also completed this.

Bench
10kg 2x15
20kg 1x12
40kg 1x8
60kg 1x5
88kg 5,5,5,4,

Pull ups
10,8,8,

Decline press up +25kg
11,10,9,

Narrow grip seated row 65kg
9,9,9,

Floor fly/press 17.5kg
12,12,12,

Wide grip seated row 65kg
9,9,9,

[Rus9]

For reasons out of my control I had to miss yesterday’s workout so did a shoulder, legs mixed workout today...I did manage to do 40 mins cardio yesterday but none today...

First time I’ve managed to hit the 3x12 on 45kg today so pleased with that


Shoulder press
10kg 2x12
20kg 1x10
35kg 2x5
45kg 12,12,12,

Squats
10kg 1x10
30kg 1x10
50kg 1x10
80kg 10,10,10,

Lat raises
4kg 1x20
6kg 1x15
10kg 1x5
(All without stopping then 3 min break then reversed)

Calf raises 80kg
20,20,20,

Upright row 30kg
12,12,12

[Rus9]

Had my first week weigh in this morning. I’m on 2500 cals a day and I lost 3lb. That’s just about right perhaps a 1lb more than perfect but I’m not gonna worry about that.

Starting weight 13 stone 9lb and as I’ve plotted it I need to be 13 stone my Xmas day.
I don’t mind getting a couple lbs ahead of myself what with thetime ofyear coming and the fact we are away with the kids for 3 days at the start of December.

So successful first weigh in. I’m happy

[HomeGymChains]

Congratulations on the successful weigh in!

[Rus9]

Tonight’s workout which will be followed by 40 mins cardio...Defo need to go buy some heavier dumbbells.

Bench
10kg 2x15
20kg 1x12
40kg 1x8
50kg 1x5
81kg 8,8,7,

Chins +15kg
6,6,6,

Dips for chest +10kg
8,8,8,

Narrow grip seated row
40kg 1x10
70kg 8,8,8,

Floor fly/press 17.5kg
13,13,13,

Wide grip seated row 70kg
8,8,8,

[Rus9]

Congratulations on the successful weigh in!

Thanks buddy 😊

[Rus9]

Just finished this and will be doing 40 min cardio tonight

Squats
10kg 1x10
30kg 1x10
50kg 1x5
70kg 1x5
90kg 3x10

Calf raises 90kg
3x20

Lying Db Hamstring curls 17.5kg
3x9

[Rus9]

Tonight’s workout and I’ll do 40 mins cardio afterwards. Still can’t finish those 3x12 on lat raises without stopping.

Not swayed in any form from my nutrition plan. Eyes on that weigh in on Monday

Shoulder press
10kg 2x15
20kg 1x12
35kg 2x5
53kg 7,6,6,

Lat raises 12.5kg
12,12,12,

Incline reverse Flyes 10kg
9,9,9,

Curls z bar +34kg
12,9,8,

Tri dips +17.5kg
8,7,7,