Vidd Posted June 6, 2020 Report Share Posted June 6, 2020 Ahh I'm jealous my state is nowhere close to opening their gyms yet, but with so few people it sounds like you're staying pretty safe. Great routine, I used to do something similar. Quote Challenge Log: https://rebellion.nerdfitness.com/index.php?/topic/122075-vidd-becomes-a-smooth-criminal/ My Battle Log: https://rebellion.nerdfitness.com/index.php?/topic/116601-i-will-not-fail-my-city-assassins-log/ Link to comment
HomeLifter Posted June 7, 2020 Author Report Share Posted June 7, 2020 19 hours ago, Vidd said: Ahh I'm jealous my state is nowhere close to opening their gyms yet, but with so few people it sounds like you're staying pretty safe. Great routine, I used to do something similar. Thanks. They have blocked off certain equipment and restricted numbers with signs. Will see how it goes tomorrow night. I'm really looking forward to doing leg press for the first time ever! Quote Link to comment
HomeLifter Posted June 7, 2020 Author Report Share Posted June 7, 2020 Rear delt machine 36 kg 1x10; 43kg 4x10 (upped the weight as 36 kg was a little too easy. Or should I say "36 kg") Band rows 5x20 Rowing machine 2x2km Yes! Back on the rear delt machine!! Rowing was pretty tragic. I usually do 5km without stopping but had to stop after 2km but I haven't done it since early March. Probably went too hard. Rowing machine is the only cardio I "like". I know I will get back to 5km again but will likely take until end of the month. DOMS today: tricep longhead has the worst DOMS but in a good way. Quads and hamstrings have a little bit. I am doing DB RDL tomorrow so might be walking like John Wayne for a day or two. Quote Link to comment
HomeLifter Posted June 8, 2020 Author Report Share Posted June 8, 2020 Chin ups 5x5 (2 sets of wide hammer grip; 3 sets of straight bar chins) Chest press machine 40kg 4x8 Leg press 90 kg 4x10 / RDL 20kg dbs 4x6 OHP 37.5 kg 6,6,5+1 (Last rep was push press) Db curls 10kg dbs 3x10 / standing db ohe 14kg 3x8 Band raises 3x15 Long day at work so just bw chins. Gym has wide grip hammer chins so tried them out for 2 sets. Dips station is out of action due to covid…. did chest press but will add weight next time. Leg press was good but will ad weight. Can feel the DOMS from db RDL stretch already... Did standing tricep overhead extension for the first time and felt good. Trcieps still had DOMS from 2 days ago on the cables. I do the bands when I get home. Bigger band was in the car so could not do band high pulls. Amazing trap grower though. Quote Link to comment
HomeLifter Posted June 11, 2020 Author Report Share Posted June 11, 2020 DB incline press 20kg 4x6 Chin ups 5x5 / Front squats 52.5kg 4x6 shoulder press 18kg dbs 3x8 / leg curls 3x8 EZ bar curls 2x9 / tricep 14kg db ohe 2x10 Band raises 3x15 / Band high pulls 3x10 Upped weight on inclined db press, front squats and db shoulder press and got 24 reps for each. I could only face 2 sets of arms as was knackered! Ive had to move chins over to this routine due to gym logistics. Will do rows on the other day. Quote Link to comment
HomeLifter Posted June 13, 2020 Author Report Share Posted June 13, 2020 OHP 40kg 10x3 Db rows 24 kg 3x8 / lateral swing 2x10kg plates 3x10 chest press machine 46kg 4x6 leg press 90kg 4x11 / RDL 20 kg dbs 4x6 db curls 10 kg 3x10!/ tricep ohe 17.5 kg 10, 10, 8 ohp was pretty good. Added in lateral swing superset for rows. upped weight on chest press. extra rep on leg press think I will drop the reps on tricep ohe and go for form good session as gym was very quiet you Quote Link to comment
HomeLifter Posted June 14, 2020 Author Report Share Posted June 14, 2020 Band raises 3x15 Rear delt machine 52kg 5x10 band rear delt rows 5x20 band rear delt standing raises 3x20 facepulls 17.5kg 2x15 rowing machine 5km 24.44 mins I did rear delt machine from position 2 not 1 and could use a lot more weight. Don’t think there’s much benefit from starting with arms straight in front. rear delts were screaming by the end of facepulls. i slowed time on the rowing machine and managed 5km in one go. Now to chip away at the time. When I’m fit I can do in 22 minutes...I did it in 24.44... good session though Quote Link to comment
HomeLifter Posted June 15, 2020 Author Report Share Posted June 15, 2020 Chin ups 4x6 / front squats 52.5kg 4x6 dips 3,2,2,2,4x1 leg curls 43kg 3x6 shoulder press 18kg dbs 8,7 curls 3x15 / tricep ohe 17.5kg 3x8 Dips we’re meh but to be expected. Will aim for sets of 2 next time Quote Link to comment
HomeLifter Posted June 17, 2020 Author Report Share Posted June 17, 2020 Dips 8x2 db rows 26 kg 4x6 ohp 42.5 kg 6x3 curls 3x15 / tricep ohe 3x8 leg press 3x12 90kg / RDL 29kg dbs 2x6 band raises 3x15 / band high pulls 3x10 changed dips to this routine and got more reps. added weight in dB rows. added weight on ohp. I’d decided on way to gym I was only doing dB shoulders for a while but it didn’t last long! extra rep on leg press but cut rest time down by 15 seconds. Too gassed for last set of RDL. Lesson learnt! Quote Link to comment
HomeLifter Posted June 20, 2020 Author Report Share Posted June 20, 2020 Chin ups 3x8 front squats 55 kg 5x3 Incline press 20 kg dbs 7,7,6,6 leg curls 43kg 3x5 shoulder press 16kg dbs 10,10,6 curls 2x15 / triceps 2x8 band raises 3x15 got 3x8 chins added weight on front squats and reduced reps. 2 extra reps on incline press. was gassed On last set of shoulder press Quote Link to comment
HomeLifter Posted June 21, 2020 Author Report Share Posted June 21, 2020 Band raises 2x15 rear delt machine 52kg 5x10 band rear delt rows 5x20 Facepulls 20kg 3x10 rear delt band raises 3x20 Rowing machine 5km 24:32 Think I’ve got my rear delt routine finalised now. Rowing machine was better by 10 seconds. Quote Link to comment
HomeLifter Posted June 22, 2020 Author Report Share Posted June 22, 2020 Dips bw 9x2 rows 26kg db ohp 40kg 6,6,5 / lateral swing 2x10kg plates 3x12 curls 3x15 / triceps 10,10,8 leg press 90kg 3x13 / RDL 20kg dbs 3x6 extra set on dips. May have been 10 sets. added lateral swings sunset to ohp. Was fairly happy with ohp too. added another rep on leg press. steady progress again with progressive overload. Quote Link to comment
HomeLifter Posted June 25, 2020 Author Report Share Posted June 25, 2020 Chins up bw 4x6 front squats 57.5kg 5x3 incline press 20kg dbs 7765 leg curls 43kg 3x5 shoulder press 16kg 3x8 curls 3x15 / triceps 886 added weight in front squats. Everything else was meh. Changing gyms and new one has loads of equipment. It’s an old school gym Quote Link to comment
HomeLifter Posted June 27, 2020 Author Report Share Posted June 27, 2020 Rear delt machine 52kg 5x10 band rows 5x20 facepulls 15 kg 3x12 Rear delt band raise 3x20 20 minutes x trainer rowing machine 24:09 22 seconds shaved off rowing time but felt brutal. Quote Link to comment
HomeLifter Posted June 28, 2020 Author Report Share Posted June 28, 2020 Dips 10x2 rows 26kg dB 4x6 ohp 40kg 3x5 / lateral raises 5kg dbs 3x15 curls 3x15 / triceps 3x8 leg press 90kg 3x14 /RDL 20kg dbs 3x6 Got an extra set of dips. Will try for 5x3 with longer rest time next. added lateral raise superset to ohp. Made ohp about 2% worse but will stick with it. Extra rep on leg press. Quote Link to comment
HomeLifter Posted June 30, 2020 Author Report Share Posted June 30, 2020 On 6/27/2020 at 8:01 PM, HomeLifter said: Rear delt machine 52kg 5x10 band rows 5x20 facepulls 17.5kg 3x10 Rear delt band raise 3x20 20 minutes x trainer rowing machine 23:46 Another hard fought 25 seconds shaved off rowing time. Wont write all out again, so will use quote Quote Link to comment
HomeLifter Posted July 3, 2020 Author Report Share Posted July 3, 2020 BB Incline 40kg 4x6 chin ups 5x5 front squats 60kg 5x3 shoulder press 16 kg dbs 3x8 / lateral raises 6kg dbs 3x10 curls 3x15 / triceps 3x10 Band high pulls 4x6 Im at a new gym with loads of kit. tried bb incline and like it. added 2.5kg on squats Shoulder press is not quite as good as supersetted but will get better. Quote Link to comment
HomeLifter Posted July 4, 2020 Author Report Share Posted July 4, 2020 Rear delt fly machine 54kg 5x10 rear delt row machine 26kg 5x20 facepulls 15kg 1x20 rowing machine 5km back ext 3x8 1 Quote Link to comment
HomeLifter Posted July 5, 2020 Author Report Share Posted July 5, 2020 Dips 5x3 row machine 40kg 3x8 push press 40kg 3x5 / lateral raise 5kg dbs 3x10 curls 3x15 / triceps 3x12 landmine sumo squat 40kg 3x6 leg curls 40kg 3x10 band high pulls 4x6 minor improvement on dips. im ditching dB rows. New gym is fantastic but dB area is too small and enclosed for social distancing. i think I’ll go back to push press. Quote Link to comment
HomeLifter Posted July 6, 2020 Author Report Share Posted July 6, 2020 Band rows 5x20 face pulls 3x10 20kg band rear delt raises 5x20 rear delt fly machine 54kg 5x10 rowing machine 5km 23:23 back ext 3x8 hanging knee raises 2x15 so today was the first time in 4 weeks that I quite enjoyed the rowing. Fitness must be slowly improving. time was better. Quote Link to comment
HomeLifter Posted July 7, 2020 Author Report Share Posted July 7, 2020 Front squats 60kg 5x3 incline press 40kg 4x6 chin ups 8x3 Push press 40kg 4x6 / laterals 5kg dbs 3x10 arms ss Reduced rest time’s on squats by 30 seconds. Quote Link to comment
HomeLifter Posted July 8, 2020 Author Report Share Posted July 8, 2020 Rear delts 3 exercises Rowing machine 5km 22:23 back ext 2x8 hanging knee raises 1x20 smashed the rowing time! I did a split second pause at full extension that meant I could then go a lot harder. 1 full minute off with improved form!!! Quote Link to comment
HomeLifter Posted July 10, 2020 Author Report Share Posted July 10, 2020 Dips 5x3 row machine 47kg 4x6 push press 42.5kg 3x6 / laterals 3x10 Arms ss sumo squat 42.5kg 3x6 upped weight on rows and squats. Quote Link to comment
HomeLifter Posted July 12, 2020 Author Report Share Posted July 12, 2020 Chest fly machine 26kg 2x20 BB incline press 42.5kg 10x3 seated row machine 40kg 3x8 landmine squats 25kg 3x12 landmine press 17.5kg 4x6 / lateral raises 5kg dB 4x10 arms superset x3 Added weight on incline but reduced reps to 3. Reduced rest time to 30 secs and got 30 reps. Added landmine squats back in as this routine didn’t feel right. Lost weight but crept back on and think these will help. might as well do landmine press straight after as it’s set up. good session and was sweating a lot by the end. 1 Quote Link to comment
HomeLifter Posted July 14, 2020 Author Report Share Posted July 14, 2020 Chest fly machine 26kg 2x20 dips 5x 3 / chin ups 8x3 Front squats 50kg 4x6 ohp 35kg 3x6 / lateral swings 2x10kg plates 3x15 dios and chins superset was a bad idea. Chins after squats next time. Upped reps and dropped weight for squats but overall total weight increased by 300kg. i went back to strict press but could not do 3x8 or 4x6 after dropping weight 🤦♂️ Quote Link to comment
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