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,
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Thread: 50 to Physique competition???
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10-14-2018, 10:33 AM #121
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10-16-2018, 09:50 AM #122
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10-18-2018, 11:00 AM #123
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10-24-2018, 04:08 AM #124
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10-25-2018, 10:03 AM #125
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10-25-2018, 10:40 AM #126
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,
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10-26-2018, 09:34 AM #127
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10-28-2018, 08:42 AM #128
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,
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10-29-2018, 07:11 AM #129
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10-30-2018, 11:00 AM #130
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)
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11-01-2018, 12:02 PM #131
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
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11-05-2018, 06:53 AM #132
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11-05-2018, 07:46 AM #133
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. )Last edited by HomeGymChains; 11-05-2018 at 09:17 AM.
At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)
My workout journal is here:
https://forum.bodybuilding.com/showthread.php?t=176385621
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11-08-2018, 06:17 AM #134
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
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11-08-2018, 06:19 AM #135
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11-08-2018, 09:52 AM #136
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11-08-2018, 10:49 AM #137
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11-09-2018, 11:28 AM #138
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11-13-2018, 06:32 AM #139
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11-13-2018, 06:40 AM #140
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
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11-13-2018, 09:33 AM #141
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11-14-2018, 06:44 AM #142
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
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11-16-2018, 01:16 PM #143
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11-18-2018, 07:49 AM #144
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
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11-19-2018, 02:19 AM #145
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
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11-19-2018, 04:08 AM #146
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11-20-2018, 10:21 AM #147
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,
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11-20-2018, 02:38 PM #148
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11-21-2018, 06:43 AM #149
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11-22-2018, 10:48 AM #150
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,
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