Anyone interested in a group fitness challenge?
Re: Anyone interested in a group fitness challenge?
Better late than never eh
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Log press 75 x 8
Pullups 3 x 20
Seated EZbar triceps 60x20
no biceps, will move biceps to bench day since they're exhausted after log press and pullups
Pullups 3 x 20
Seated EZbar triceps 60x20
no biceps, will move biceps to bench day since they're exhausted after log press and pullups
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Vutulaki wrote:Anastasios wrote:I dont know how many training sessions I missed posting but last bench I got 140 x 8 and last night squats 180kg x 8.
Been super busy lately, I think I got up to working over 90 hours the past week.
Blood test next week and cycle start.
Whats your estimated 1RM for bbench and squat currently?
I don't know, for some reason even when I did like 145 for 7-8 I only got 165 as max. I need to find a way to peak properly on bench, and transfer my strength gains slowly to lower rep ranges. I should be good for 170 at least. Squat, now maybe 215-220 as is, it will go up pretty fast though as I haven't been training heavy for long now.
5 plates on squat and 3 plates on bench is my dream, I prrobably wont achieve it but it gives me a reason to live
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Vutulaki wrote:5 plates on squat and 3 plates on bench is my dream, I prrobably wont achieve it but it gives me a reason to live
You can do it naturally.
Anastasios wrote::?:Vutulaki wrote:5 plates on squat and 3 plates on bench is my dream, I prrobably wont achieve it but it gives me a reason to live
You can do it naturally.
You think so? well im going to try so we shall see
Hey Anastasios explain the weight loss thing again so I dont have to look for it, im basically cutting carbs right down corrrect? obviously meeal prep and weighing rfood but I want to rread more about the carb thing Im likely insulin resistent or sensitive?
Also Galt what was that workout you posted months ago? Im going to switch to that but cant find your post
Shit, I can't remember. I've changed it up a bit but following the same idea. 5 days a week. Back, chest, shoulders, legs, arms. Looks like this right now.
6/5
Lat Pulldowns 3x8@50kg form focus, slow eccentric movement
Lateral Raises [email protected]
Deadlifts 3x5@100kg FORM check, ass out, shoulders back
Bent Over Rows 5x5@60kg head up, no movement
Low Rope Row 5x15@40kg super
OHP 3x5@30kg slow and controlled
Low Row [email protected] feet behind plate
Seated Row 3x11@40kg lean forward
Front Cableraises 3x12@5kg
Lat Prayer 3x15@45kg super
Dumbbell Bench Rows 3x15@10kg super
7/5 Chest and Triceps
Tricep Dips Chest Focus [email protected]
Bench Press [email protected], 3x5@60kg
Tight Tricep Pushdowns with pauses at reps 12, 8, 6, 4. 1x30@10kg, 1x30@15kg, 1x30@20kg
Seated Chest Press 1x10, 2x8 @55kg
Cable Triceps Extensions 3x12@10kg
Incline Dumbbell Press 3x8@20kg
Wide Chest Press 3x10@45kg
Standing Tricep Extensions [email protected] + drop sets
Flyes 3x15@10kg + drop sets
9/6
Face Pulls 3x12@15kg lower weight. above head, slow, focus on 2 rear shoulder muscles
OH Press [email protected] slow eccentric
Lateral Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]
Seated Shoulder Press 1x11 2x10, 1x8@35kg slow eccentric, fast rise
Front Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]. Ran out of time
10/5
Squats [email protected] tight stance, no caving, as low as possible
Split Squats [email protected]
Romanian Dumbbell [email protected]
Leg Curls 3x12@50kg
Leg Extensions 3x12@50kg
11/5
Chin Ups 1x6, 1x5, 1x4.5
Tricep Dips 3x10@5kg
EZ Bar Curls 5 second eccentric 1x12@20kg, 2x12@15kg
Skullcrushers 3x15@20kg
Preacher Curls 3x20@20kg
Tight Tricep Pushdowns 3x30@20kg pauses at 12, 8, 6, and 4
Incline Dumbbell Curls [email protected]+drop sets
Standing Tricep Extensions [email protected] + drop sets
6/5
Lat Pulldowns 3x8@50kg form focus, slow eccentric movement
Lateral Raises [email protected]
Deadlifts 3x5@100kg FORM check, ass out, shoulders back
Bent Over Rows 5x5@60kg head up, no movement
Low Rope Row 5x15@40kg super
OHP 3x5@30kg slow and controlled
Low Row [email protected] feet behind plate
Seated Row 3x11@40kg lean forward
Front Cableraises 3x12@5kg
Lat Prayer 3x15@45kg super
Dumbbell Bench Rows 3x15@10kg super
7/5 Chest and Triceps
Tricep Dips Chest Focus [email protected]
Bench Press [email protected], 3x5@60kg
Tight Tricep Pushdowns with pauses at reps 12, 8, 6, 4. 1x30@10kg, 1x30@15kg, 1x30@20kg
Seated Chest Press 1x10, 2x8 @55kg
Cable Triceps Extensions 3x12@10kg
Incline Dumbbell Press 3x8@20kg
Wide Chest Press 3x10@45kg
Standing Tricep Extensions [email protected] + drop sets
Flyes 3x15@10kg + drop sets
9/6
Face Pulls 3x12@15kg lower weight. above head, slow, focus on 2 rear shoulder muscles
OH Press [email protected] slow eccentric
Lateral Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]
Seated Shoulder Press 1x11 2x10, 1x8@35kg slow eccentric, fast rise
Front Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]. Ran out of time
10/5
Squats [email protected] tight stance, no caving, as low as possible
Split Squats [email protected]
Romanian Dumbbell [email protected]
Leg Curls 3x12@50kg
Leg Extensions 3x12@50kg
11/5
Chin Ups 1x6, 1x5, 1x4.5
Tricep Dips 3x10@5kg
EZ Bar Curls 5 second eccentric 1x12@20kg, 2x12@15kg
Skullcrushers 3x15@20kg
Preacher Curls 3x20@20kg
Tight Tricep Pushdowns 3x30@20kg pauses at 12, 8, 6, and 4
Incline Dumbbell Curls [email protected]+drop sets
Standing Tricep Extensions [email protected] + drop sets
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Vutulaki wrote:Hey Anastasios explain the weight loss thing again so I dont have to look for it, im basically cutting carbs right down corrrect? obviously meeal prep and weighing rfood but I want to rread more about the carb thing Im likely insulin resistent or sensitive?
I just found this article bookmarked in my browser, This insulin/glycemic index stuff was confusing me for ages.
https://drbeckyfitness.com/insulin-resi ... ight-gain/
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