Reddit's Log

[Reddit]

Quick workout today.

Close grip bench
60kg 2 sets 10 reps
100kg 2 sets 8 reps
130kg 1 set 6 reps

Dips 40kg 5 sets 7 reps

Right after the last set of dips my left triceps started cramping when I straightened my arm. Not sure why as I haven't experienced this before.

Finished with one set of incline dumb bell press 35kg 6 reps then went out with my wife and kid for lunch

This week's workouts are disappointing. Quite irregular and slack. Next week I have to work harder.

 

[gkhchay]

Thanks man. I have some reservations about this one. Seems a little dangerous to me. I think I will try it at home first on my bed before deciding, just to be safe. I really appreciate your advice!

If u want to try it at home 1st get yr wife to hold yr legs down.

 

[Reddit]

did my back just now.

pull up
8 sets of 6 reps

dumb bell rows
30kg 2 sets 8 reps
35kg 4 sets 8 reps

face pull
30kg 2 sets 8 reps
35kg 1 set 8 reps
40kg 1 set 8 reps
45kg 1 set 8 reps

I LOVE FACE PULLS!

 

[gkhchay]

Glad u like face pulls - they are v good for keeping your shoulders healthy. 1 thing about face pulls: do them very strict & don't compromise on form..

 

[xerref]

woah, 45kg on facepulls?
how long did it take you to reach that weight?

 

[Reddit]

Glad u like face pulls - they are v good for keeping your shoulders healthy. 1 thing about face pulls: do them very strict & don't compromise on form..

I hear you man. I think the two strictest exercises I do are face pulls and Bulgarian splits since they involve injured parts. 1 sec-squeeze-3 sec. My left shoulder ache is more or less gone.

 

[Reddit]

woah, 45kg on facepulls?
how long did it take you to reach that weight?

I'm using a cable machine for this exercise, so I doubt if it's really 45kg. It's a very soothing movement that feels more like a massage. Are you doing it too?

 

[xerref]

I'm using a cable machine for this exercise, so I doubt if it's really 45kg. It's a very soothing movement that feels more like a massage. Are you doing it too?

Yeap, currently 10-12 reps. Around 30lbs? Right shoulder gets weak real fast though.

 

[Reddit]

Yeap, currently 10-12 reps. Around 30lbs? Right shoulder gets weak real fast though.

Quite a few bros here said it's not a power movement, so just take it slow. Good for our long term health

 

[Reddit]

Something new to report today!

I have not been improving for quite a long time, so I decided to try a new program and see if I can have a break through. And the program I have chosen is ...

German volume training!!!

Today is my first time doing this routine. I tried to follow exactly what the program stated, although there are some parts which I don't understand.

I don't know my 1rm for bench. Fortunately there was another guy in the gym and I asked for his help to spot me. I did some simple warm ups first before trying 160kg. Good thing I didn't think too highly of myself; I could barely get it up on my own hehe

After some quick calculations, I arrived at the magical figure of 100kg (60%). Chin up wise I decided to just go with my bodyweight instead of assisted. I need my pulls to grow faster than my pushes. Do you guys think it's a good idea?

Basically the workout was bench superset with pull ups, with 90s rest i.e. Bench, rest 90s, pull up, rest 90s, bench, rest 90s, pull up etc

Bench 100kg
10 / 10 / 8 / 9 / 7 / 6 / 7 / 7 / 6 / 5
Pull up bodyweight
6 / 6 / 6 / 6 / 6 / 6 / 5 / 5 / 5 / 5

Next was dumb bell press superset with chest supported dumb bell rows, with rest period of 60s.

Dumb bell press - 30kg dumb bells
10 / 7 / 8
Dumb bell row - 30kg dumb bells
10 / 8 / 8

And that's it. It sounds simple, but I can say without a doubt that this was one of the hardest workouts I have done. The last 3 sets of the 10 sets were thoroughly exhausting, and the 90s rest period was woefully inadequate. The 60s rest period for the next superset seemed nonexistent. The only thing that drove me on was the fact that there were only 3 sets. I tremble to even think of working my legs but I'm going to stick with this for a few cycles at least.

 

[ketua]

GVT with Bench, please get a spotter every time.

Not that lady, ever!

 

[Reddit]

GVT with Bench, please get a spotter every time.

Not that lady, ever!

Haha yeah I a bit scared as well. She really tries to help though. Today there was another guy working out at the same time, so I kept asking for his help. He stayed back to help me complete my sets in fact.

 

[Reddit]

Legs day!

I'm a little disappointed with my workout today. I underestimated myself and started off too light. My stomach still feels queasy and my legs are trembling, but it's nothing close to what I felt yesterday. Next week I will lift heavier weights for sure.

Started with Bulgarian splits superset with calve raises. One girthy auntie keep using the hamstring machine. I think she did at least 200 reps in a row. Couldn't wait for her to finish so I decided to go with calves.

Bulgarian splits 4 sets of 5 kg dumb bells, 1 set of 10 kg dumb bells, 5 sets of 12.5 kg dumb bells. 10 reps for all.

Standing calve raises on the smith machine 80kg 10 sets of 10 reps

Hamstring machine 20kg 3 sets of 10 reps

Leg ext 70 kg 3 sets of 10 reps

It was a tough workout but I obviously didn't push myself hard enough as I still managed 10 reps even at the end. Next week I'm using 15 kg for Bulgarian split, 80kg single standing calve raises, 25kg hamstring curls, 100kg leg ext. Now that I'm no longer doing squats, I have no fear about injuring my back again and have rediscovered the pleasure of exhausting my legs.

 

[Reddit]

I have tweaked the routine provided.

Original
Chest and back
Legs and abs
Rest
Shoulders and arms
Rest

What I want do try
Chest and back
Legs
Rest (swim)
Shoulders and abs
Arms
Rest (swim)
Rest

What do you guys think honestly? I want 10 sets for abs as I need a powerful midsection to support my back, and this is the best I could come up with.

 

[gkhchay]

Legs day!

I'm a little disappointed with my workout today. I underestimated myself and started off too light. My stomach still feels queasy and my legs are trembling, but it's nothing close to what I felt yesterday. Next week I will lift heavier weights for sure.

Started with Bulgarian splits superset with calve raises. One girthy auntie keep using the hamstring machine. I think she did at least 200 reps in a row. Couldn't wait for her to finish so I decided to go with calves.

Bulgarian splits 4 sets of 5 kg dumb bells, 1 set of 10 kg dumb bells, 5 sets of 12.5 kg dumb bells. 10 reps for all.

Standing calve raises on the smith machine 80kg 10 sets of 10 reps

Hamstring machine 20kg 3 sets of 10 reps

Leg ext 70 kg 3 sets of 10 reps

It was a tough workout but I obviously didn't push myself hard enough as I still managed 10 reps even at the end. Next week I'm using 15 kg for Bulgarian split, 80kg single standing calve raises, 25kg hamstring curls, 100kg leg ext. Now that I'm no longer doing squats, I have no fear about injuring my back again and have rediscovered the pleasure of exhausting my legs.

I would suggest:
- drop leg extensions: they screw yr knees.
- increase both weights & reps for the Bulgarian splits.
- do the assisted pistol (single leg squat) also.
- drop the leg curls on the hamstring machine: yr glutes are supposed to work together with yr hamstrings so do the assisted glute ham raise instead. Either that or do leg curls with the swiss ball. Search on youtube if you aren't sure.

 

[gkhchay]

I have tweaked the routine provided.

Original
Chest and back
Legs and abs
Rest
Shoulders and arms
Rest

What I want do try
Chest and back
Legs
Rest (swim)
Shoulders and abs
Arms
Rest (swim)
Rest

What do you guys think honestly? I want 10 sets for abs as I need a powerful midsection to support my back, and this is the best I could come up with.

Do core movts instead of just abs. Basic core movts are the front & side planks/bridges on the floor. Start with 1 min per set. Work up to 3 sets: u can do them every workout.

Also to keep your shoulders healthy, do 30 to 45 deg feet elevated push-ups every few weeks for deloading.

 

[galapogos]

While it's admirable that you wish to work hard, you don't have to exhaust yourself every training session. You should have high intensity and lower intensity days. You can't go full throttle all the time, especially at your age and with a kid that needs you around to take care of.

 

[Reddit]

I would suggest:
- drop leg extensions: they screw yr knees.
- increase both weights & reps for the Bulgarian splits.
- do the assisted pistol (single leg squat) also.
- drop the leg curls on the hamstring machine: yr glutes are supposed to work together with yr hamstrings so do the assisted glute ham raise instead. Either that or do leg curls with the swiss ball. Search on youtube if you aren't sure.

I'll take your advice about ditching the leg ext and hamstring curls. I seriously don't know if I can increase reps for Bulgarian though. I'm going to go heavy and if I still can hit 8 reps by the 7th set I'm going to go even heavier.

What I'll do next week is Bulgarian splits superset with assisted glute ham raises, followed by single leg pistols and calf raises. I don't know if I still have strength for such a demanding exercise like single leg pistols. Just try and see first. Thanks man!

 

[Reddit]

Do core movts instead of just abs. Basic core movts are the front & side planks/bridges on the floor. Start with 1 min per set. Work up to 3 sets: u can do them every workout.

Also to keep your shoulders healthy, do 30 to 45 deg feet elevated push-ups every few weeks for deloading.

Planks are certainly something I can do. I'll start on thur since tomorrow is my rest day.

 

[Reddit]

While it's admirable that you wish to work hard, you don't have to exhaust yourself every training session. You should have high intensity and lower intensity days. You can't go full throttle all the time, especially at your age and with a kid that needs you around to take care of.

EH!!! WHAT MY AGE!!! I'm still young!

(at heart)

Haha I get your point man. I can't pia with younger guys but as long as I have passion I'm going try my best. I can't keep up this intensity for much longer anyway. In the meantime just whack ah! Staying injury free and healthy are my main goals.