Gym talk

If you can add Guinness or Lager to the poll with Cider that sounds a great thread!

Benn are you doing splits, upper lower or others?

Splits? Sorry still learning.

Been off the gym again for weeks. Summer seems to be coming so started a cut just a few days ago. Goal is to get back to 10-13 % fat. Hit my back just now, 130kg deadlifts pretty happy as I've not done them in months.

Broken.







Legs broken.
Leg presses 5x20 reps 88kg, 2x20ish 97kg. I say ish as my legs were on fire.. I had to sit after as my legs felt like jelly.
I rest in the middle of each 20 with 20 calf presses (if thats the right term?) same weights as above.

Arms broken too.

But! Lovely big pump on muscles.

Damn you Dan.

Costco pizza for me this week

Quote:

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You must spread some Reputation around before giving it to Iain again.

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Just this.

lol cheers benn

so, I had my first week back in the gym after many many moons away from it and a taster week last week to get things free'd up. Obviously I am not going to go in super heavy as I'm not that stupid so chose weights that I could complete all sets and reps. all routines use free weights unless options are low, no machines required apart from warm ups and cool downs

Chest

10x10 benchpress @ 85kg tempo 4010 superset with 10x10 fly's with 20kg dumbbells tempo 3010 1.30 min rest
10x10 wide stance press ups supersets with 10x10 deep bench dips both tempo 2020 1 min rest

Legs

6-12-25 (6 squats @ 90kg 4010 then 12 deep lunges with forward leg raised and holding 20kg dumbbells 2020 then 25 raised heel squats holding same dumbells 1010 *raised heels as in place 20kg weight plate on floor and stand with heels on plate* Then rest for 2 minutes and repeat 5 times) This is alternated with 10x10 routines weekly, all squats full range ass to ankles

Back

10x10 deadlift @ 90kg 4010 superset with bent over rows 10x10 @ 70kg 3010 1.30 min rest
6x6 wide grip pull ups.


Obviously I always start with a minimum 1k row and finish with the same, the weights are lower due to the tempo and volume. The 6-12-25 is a monster so don't be deceived by that, if done correctly to form and timing IF you made 5 sets you would be going home, I like it cos its what I did and do lol. I also did a circuit day that covered core and an arms/shoulder day which is boring.

I have a whole folder full of nonsense but the above will do for the first couple of weeks to get everything working then I will switch it up

I only get 2 out of 3 words there..lol

Nice workout there Dan! 4010 super sets must be a killer especially 10 sets!

its a lot harder than I remember it lol , although to be fair I only trained before for 3 years and haven't trained properly for almost 2 years so I am still pleased with what I am starting with this time around. The workout is ok, not very rounded as such but as I said its just something I have thrown together to try and bed myself back into it.

If I can get back to 12% bodyfat over the next few months I will be happy, but we'll see how it goes as its defo harder now at 40 and a different lifestyle than it was 5 years ago