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DRKE

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  1. Thanks
    DRKE reacted to Youdontknowme in Do you track your Training Volume   
    You need to focus progress on individual lifts, not total weight shifted over the whole session. 
  2. Thanks
    DRKE reacted to swole troll in Do you track your Training Volume   
    By tracking your sets and reps you ARE tracking your training volume.
    And everyone should be, weight's, sets and reps in order to keep a track of progression and strive for overload.
  3. Haha
  4. Like
    DRKE reacted to Bensif in Knee Wraps Leg Press   
    Grab a seat belt from amazon and strap your hips into the machine.
    I have these fitted on our leg extension and ham curl in club too.
  5. Like
    DRKE got a reaction from YB81 in Best routine for muscle growth   
    When doing PPL I usually do sets of 3-5 for Back and Legs, 5-6 for Chest and 8 for Shoulders when doing Compound Movements. 
  6. Thanks
    DRKE got a reaction from Endomorph84 in Knee Wraps Leg Press   
    Hi mate, long long time. Hope you’ve been well and are going strong? Didn’t realise you were still about bro. Went to message you a couple of months back and realised when my phone broke I lost all my WhatsApp chats. Didn’t do a back up!
    Hoping it won’t be too long. I reckon I did it training but Doc seems certain this fracture typically occurs from a fall or banging my wrist into something. I remember doing neither but he seemed convinced that must be the cause. 
    Cheers for the advice mate, appreciate it, I’ll have a look into those now.
    Reason I asked is popped down the gym the other day to see a mate and he put the Knee Wraps on for me and bang, did a PB on the Leg Press. Really easily as well. Thought what the hell, should’ve used these ages ago.
  7. Like
    DRKE reacted to Endomorph84 in Knee Wraps Leg Press   
    Hi mate, nice to hear from you. Sorry to hear about your wrist, hopefully you wont be out for too long.
    I would advise against using wraps, for the reason that most people don't know how to get the best out of them. Plus wraps are overkill for gen population.
    Knee sleeves are a better option for your situation and have more benefits.
    Invest in a decent pair and they will last, make sure you buy neoprene ones (5mm and upwards) cant stress this enough. I've had the same SBD knee and elbow sleeves for 4 years this Christmas and apart from a slight pong they're every bit as good now as they were then.
    SBD might seem excessive for what you're looking for, I bought mine when I was a former fatty strongman.
    Rehbrand knee sleeves are cheaper and are the next best to SBD as far as I'm aware.
    Strength Shop sell neoprene ones as well but I have never seen/ used them. All's I know, they're IPF approved. If they're anything like their other knee/ elbow sleeves they wont last though, avoid.
  8. Like
    DRKE got a reaction from ThatsLife in Protein Powder and Creatine cause alcoholism   
    Lol! Yet I used to chug down the booze UNTIL I started taking Powders and Creatine. Barely touched a drop or felt the need since!
    Judging by the quality of the article I’m guessing as well as schools reopening, work experience has also started back up. 
  9. Like
    DRKE got a reaction from ThatsLife in Protein Powder and Creatine cause alcoholism   
    Lol! Yet I used to chug down the booze UNTIL I started taking Powders and Creatine. Barely touched a drop or felt the need since!
    Judging by the quality of the article I’m guessing as well as schools reopening, work experience has also started back up. 
  10. Like
    DRKE got a reaction from ThatsLife in Good web site for gym equipment?   
    Yeah I was thinking water mate. Looks like I’m due for delivery tomorrow so if they could hold off locking down the Country for one more day that’d be appreciated. Otherwise I’m screwed!
  11. Like
    DRKE reacted to swole troll in Creating your own program... It's not that difficult   
    Right so this will be a lengthy one but this is a lengthy topic

    in this guide I'm going to go over some basic programming information for a 'powerbuilding or hypertrophy specific' approach.

    Now you cannot exclusively train for either size or strength to any notable degree hence I included powerbuilding as I'm not going to write out a more complicated powerlifting approach as that is a topic in it's own right so instead I'm going to go over some guidelines for those looking to get bigger and stronger

    firstly let's discuss the principles

    Frequency: the amount of times in a week you stimulate or train a muscle into protein synthesis / the adaptive response to progressive weight training, some like a high frequency approach due to the argument of muscle protein synthesis only lasting for 48hrs at most in natural trainees meaning that if you bench on Monday by Wednesday evening your pecs and triceps have gone through the full adaptive process and are back to baseline ready to be stimulated again.

    Now most might conclude from this that it would make the most sense to train as frequently as possible in that case assuming the goal is purely hypertrophy (strength training has a more CNS adaptive and fatigue based response dependent on intensity) however there are several reasons why one might choose not to including motivation to train the same body part multiple times per week, tendons take a longer time to recovery than the more vascular muscle tissue, in the enhanced muscle protein synthesis is elevated round the clock, getting a better mind to muscle connection with higher sessionly volume due to pump and lactate build up 

    which leads me onto my next topic 

    Volume: this is the amount of work you do for a given body part, for instance 30 sets of chest work by way of 3 sets of 10 different exercises or just 30 sets of the same exercise and anything in between is the training volume, programs oriented toward hypertrophy largely differ by their weekly volume distribution (we'll touch on this more later)

    volume requirements generally differ for different body parts, a very crude rule of thumb to keep in mind is generally a larger muscle will respond well to higher volume whereas a smaller muscle will respond better to less volume but more frequency

    think a lower body session hitting nine sets for quads twice per week for a total of eighteen total sets vs bicep curls for three sets, three times per week for a total of nine sets 

    many will argue training volume to be the primary driver of hypertrophy, I firmly disagree with this and would instead put a bigger emphasis on progressive overload 

    which leads me to the next point

    Progressive overload: the process of increasing the total tonnage lifted per week, to put it simply doing more weight on an exercise for the same reps you did last time or doing more reps with the same weight that you did last time.

    I believe mechanical tension to be the easiest, most measurable and effective form of building size and strength, this is why many beginner programs seem more (wrongfully labeled) powerlifting based with a 5x5 approach on some core compound movements multiple times per week focusing on a session by session increase in weight.

    As you become more advanced this becomes more difficult so you need to be a bit more instinctual and reactive to your training rather than focusing on what the beginner should be which is a big drive on ALL pathways of growth; high volume, high frequency, progressive overload and high intensity

    which leads me onto my final point 

    Intensity: the percentage of your 1 rep max, constantly misunderstood as 'train really really hard' by the misinformed

    if your max bench press is 100kg, that is you are only able to hit a single rep with 100kg then bench pressing 80kg is an intensity of 80%, you don't need to be overly concerned with intensity as someone not looking to compete in strength sports or simply pushing their strength to the max as there is many paths to the same destination of hypertrophy and therefor you can ease off the gas of one as another becomes exhausted.

    Think a heavy block of training, deload and then a block of higher rep, shorter rest period metabolic work,
    since your soul goal isn't to get stronger you don't need to be so tightly tied to the fatigue management of intensity. 


    Above is some of the different principles of muscle building, apply them knowing that each has an energy debt from your energy reserve, the newer to training you are, the weaker you are which means overall intensity is lowered and therefor you can push the other variables since intensity is the biggest cost of recovery 

    a one rep max is as intense as you can train by definition and this would quickly lead to regression, burn out and or injury 

    so with that out the way lets lay out some popular templates and describe how each program utilizes different variables and why 


    Full body training

    this approach is favored by beginners for the reasons I mentioned above, the strength level is lower therefor volume, frequency and progressive overload can be pushed whereas more advanced lifters may struggle without some complex periodization that I'm not going to get into in this article as we're then trickling down the powerlifting programming route which I'm not covering ITT 

    so how might one lay out a full body program

    well I'm only templating here so I'm going to use stronglifts as I believe this to be about as optimal as you can get for a rank novice trainee irrelevant of long term goal 

    workout A
    squat 5x5, bench 5x5, row 5x5 
    workout B 
    squat 5x5, overhead press 5x5, deadlift 1x5 

    following a two weekly A, off, B, off, A, off, off, B, off, A, off, B, off, off, repeat approach 

    nice and simple, aiming to add 2.5kg to each lift as you successfully hit 5 sets of 5 repetitions, if you fail a weight three times you deload the weight by 10% on your next session and build back up.

    Upper Lower

    this approach can be utilized by the late beginner all the way up to the early advanced lifter, it uses a twice weekly frequency as opposed to the full body three times weekly frequency therefor there is a larger period of time for CNS and connective tissue recovery 

    a simple template could be 

    Upper; bench press 4x8-12, row 4x8-12, overhead press 4x8-12, pull ups 4x8-12, tricep extensions 2x10-15, bicep curls 2x10-15
    Lower; squat 4x8-12, romanian deadlift 4x8-12, leg press 4x8-12, leg curl 4x8-12, calf raise 2x10-15, cable crunches 2x10-15

    you would typically perform 2 days on, 1 day off, 2 days on, 2 days off 
    you could of course have an upper A and an upper B with the same 2 variants for Lower to offer some more diversity / exercise selection in the program

    essentially the layout is just making sure to cover a vertical push, vertical pull, horizontal push, horizontal pull, arm extensions and arm flexion and two quad movements, two hamstring movements, an abdominal exercise and a calf exercise.

    Push, Pull, Legs 

    for the slightly more late intermediate to early advanced, this follows a 6x per week frequency per month vs the 8x per week frequency of an upper lower 
    some program this as 3 days on, 1 day off, 3 days on, 1 day off however for anyone of any appreciable level of strength this approach will require frequent deloads otherwise you risk overtraining and or overuse injuries 

    a template could be

    Push; bench press 3x6-8, chest press 3x10-12, overhead press 3x6-8, machine shoulder press 3x10-12, chest fly supersetted with side laterals 4x10-15, tricep extensions 4x10-15
    Pull; barbell row 3x6-8, chest supported row 3x10-12, weight pull ups 3x6-8, close grip lat pulldown 3x10-12, rear delt fly supersetted with shrugs 4x10-15, bicep curls 4x10-15
    Legs squat; 3x6-8, romanian deadlift 3x10-12, lunges 3x6-8, laying leg curls 3x10-12, leg extensions supersetted with leg curls 4x10-15, hanging leg raises 4x10-15

    as mentioned above you could either do a 2 on 1 off approach similar to the upper lower rotating through push, pull, legs or you can do a constant 1 on 1 off approach 

    Body part split 

    for the late intermediate to the late advanced, this follows a once per week frequency allowing for maximal recovery of central nervous system, connective tissue and muscles. if you take this approach too soon in your training career you are absolutely leaving weekly progress on the table as irrelevant of volume (baring injury) you WILL be ready to hit a muscle again sooner than once every 7 days 

    a template could be

    Chest and triceps: incline bench 5x5, dumbbell bench 4x8-12, chest press 4x8-12, cable fly 4x15-20, dips 3x8-12, tricep extensions 3x15-20
    Back and biceps: Barbell row 5x5, weighted underhand pullups 4x8-12, wide grip lat pulldown 4x8-12, cable low row 4x15-20, barbell curls 3x8-12, dumbell preacher curls 3x15-20
    Shoulders: overhead press 5x5, dumbbell seated shoulder press 4x8-12, shoulder press machine 4x8-12, rear delt fly 4x15-20, side laterals 3x8-12, shrugs 3x15-20
    Legs and abs: squat 5x5, glute ham raise 4x8-12, leg press 4x8-12, leg extension 4x15-20, leg curl 4x15-20, cable rope crunches 3x15-20

    you would then do a 5th day of calf, ab and arm top up training since frequency is so low and these are such small muscles you can train more days per week and these muscles with a higher frequency. 

    The idea with this approach being to demolish a muscle group to your full ability and then focusing on rest and recovery leaving you completely fresh and ready to train that muscle again 7 days later with a much lower risk of CNS fatigue, overuse injury and mental drive to train.


    now bare in mind these are all just templates and you can of course jumble them up with rep ranges, frequency, intensity and exercise selection in fact I encourage you to based on your individual needs and restrictions 

    for instance a routine I often default back to is 

    Bench, chest and tris, Rowing movements for back and bis
    Squats, quads and core work
    Off
    Military press, shoulders and tris, Vertical pulls for back and bis
    Deadlift, Hamstrings and core work
    Off
    Off 

    as my legs take much longer to recover being bigger and stronger proportionately to my upper body musculature I need a full weeks rest in order to get the most out of my quad or hamstring training whereas my pecs and lats are ready to go much sooner 

    which leads me to my closing points 

    you should train to the highest frequency you are able to recover and progress on as this will net you the fastest long term progress.
    advanced program does not mean advanced results and in most cases it means slower or inferior results if the program design is not matched to your level of development 

    ie a beginner will be leaving progress on the table by performing exercises for a muscle group just once per week whereas an advanced lifter will burn out with injury and fatigue trying to perform an exercise for a muscle group three times per week (again unless carefully periodized) 

    right I think that about wraps it up
    please fire away below with any questions or help with program design 
     
  12. Like
    DRKE got a reaction from hmgs in Battle to the End   
    Weird week. I feel like I’m on something, when I’m not. I’ve hit 3 PBs this week, Rack Pulls, Squats and DB Bench. Feeling really good with the training at the moment and it’s a healthy distraction from the crap I’ve got going on at work!
    Squats, 120KG, I’ve got that weight now. Still way off of the 140KG target I had for March. Played it safe with the 2 reps and I’m thinking about going to Failure next week to see where I’m really at with squats, reckon I could get 5 at 120KG.
    Racks I just did 4 reps as I knew I’d done 3 reps at 220KG before. But didn’t want to over push my back just yet! 
    DB Bench I’m just happy I’m pushing on finally. Got some catching up to do. All in all, can’t complain. Diet has been solid, did have 2 cheat meals this week but I’m not overly fussed by that, I’ve stayed disciplined and yeah, onto next week.
     
    Push Session 17/02/20
    DB Bench: Warm Ups + 36KGx6x2 40KGx8 (Failed 9th Rep)
    DB Incline: 26KGx10x3
    Machine Flies: 65KGx10 60KGx10 55KGx10
    DB Press: 20KGx8x3
    DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 
    8KG/30KG/12.5KG x12 Each x3 (90 Second Rests)
     
    Pull Session 20/02/20
    Rack Pull: Warm Ups + 200KGx6x2 210KGx6 220KGx4 (PB)
    BB Rows: 100KGx6 80KGx12x2
    Lat Pulldowns: 70KGx12 x10 x7
    DB Rear Delts Chest Supported: 10KGx10x4
    Bicep Machine Curls: 12x3
     
    Leg Session 22/02/20
    Squats: Warm Ups + 100KGx5 110KGx5 120KGx2 (PB)
    RDLs: 90KGx8x3
    Leg Extensions/Hamstring Curls Superset
    65KG/55KG x12 Each x3 (60 Second Breaks)
    Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure
     
    Push Session 23/02/20
    DB Bench: Warm Ups 36KGx6 42KGx4 (PB) + 4 (Assisted) 30KGx10
    DB Incline: 28KGx10x3
    Machine Flies: 60KGx10x3
    DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 
    8KG/30KG/12.5KG x12 Each x3 (90 Second Rests)
    Military Press: 40KGx8x3
  13. Like
    DRKE got a reaction from hmgs in Battle to the End   
    Update. 
    Had a dodgy Deadlift middle of December, went to 170KG. 4th rep my Legs checked out completely, I knew it was a terrible rep and in hindsight should’ve dropped the rep but my Back took over. Felt a double muscle click in my lower back and spent 3 weeks out. 
    I went back lightly, doing 2 sessions a week. Last two weeks I’ve been back to 4 sessions PPL. Doubled up on Legs this week.
    This week I went back to Squats. I haven’t gone back to Deadlifts yet. I’ve been sticking with Rack Pulls and will do until I can get my Squat up. Just think there’s no point me Deadlifting with my Legs so far behind my Back.
    I’ve still been recording workouts but I’ll just put up this weeks sessions as I was slowly getting back into things. Chest has been making good progress since I ditched BB for DB. Feeling more positive about Chest now than I ever have to be honest.
     
    Leg Session 10/02/20
    Squats: Warm Ups: 100KGx5x2 110KGx7
    RDLs: 80KGx10x3
    Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure
    Leg Extensions/Hamstring Curls Superset
    60KG/50KG x12 Each x5 (60 Second Breaks)
     
    Pull Session 12/02/20
    Rack Pulls: Warm Ups + 200KGx6x3
    Lat Pulldown: 70KGx12x2 x10
    DB Chest Supported Rows: 26KGx10x3
    DB Chest Supported Delts: 10KGx12x3
    Preacher Curls: 30KGx12 40KGx4 30KGx10
     
    Push Session 14/02/20
    DB Bench: Warm Ups + 36KGx6x2 42KGx5 (PB)
    DB Incline: 26KGx10x3 (60 Second Rests)
    Flies: 16KGx12x3 (Painful - Needs to go)
    Military Press: 40KGx10x3 
    DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 
    8KG/30KG/12.5KG x12 Each x3 (90 Second Rests)
     
    Leg Session 15/02/20
    Squats: Warm Ups + 100KGx5x2 110KGx8
    RDLs: 90KGx8x3 (Wrist Straps)
    Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure
    Leg Extensions/Hamstring Curls Superset
    62.5KG/55KG x12 Each x3 (60 Second Breaks)
  14. Like
    DRKE got a reaction from hmgs in Battle to the End   
    Update. 
    Had a dodgy Deadlift middle of December, went to 170KG. 4th rep my Legs checked out completely, I knew it was a terrible rep and in hindsight should’ve dropped the rep but my Back took over. Felt a double muscle click in my lower back and spent 3 weeks out. 
    I went back lightly, doing 2 sessions a week. Last two weeks I’ve been back to 4 sessions PPL. Doubled up on Legs this week.
    This week I went back to Squats. I haven’t gone back to Deadlifts yet. I’ve been sticking with Rack Pulls and will do until I can get my Squat up. Just think there’s no point me Deadlifting with my Legs so far behind my Back.
    I’ve still been recording workouts but I’ll just put up this weeks sessions as I was slowly getting back into things. Chest has been making good progress since I ditched BB for DB. Feeling more positive about Chest now than I ever have to be honest.
     
    Leg Session 10/02/20
    Squats: Warm Ups: 100KGx5x2 110KGx7
    RDLs: 80KGx10x3
    Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure
    Leg Extensions/Hamstring Curls Superset
    60KG/50KG x12 Each x5 (60 Second Breaks)
     
    Pull Session 12/02/20
    Rack Pulls: Warm Ups + 200KGx6x3
    Lat Pulldown: 70KGx12x2 x10
    DB Chest Supported Rows: 26KGx10x3
    DB Chest Supported Delts: 10KGx12x3
    Preacher Curls: 30KGx12 40KGx4 30KGx10
     
    Push Session 14/02/20
    DB Bench: Warm Ups + 36KGx6x2 42KGx5 (PB)
    DB Incline: 26KGx10x3 (60 Second Rests)
    Flies: 16KGx12x3 (Painful - Needs to go)
    Military Press: 40KGx10x3 
    DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 
    8KG/30KG/12.5KG x12 Each x3 (90 Second Rests)
     
    Leg Session 15/02/20
    Squats: Warm Ups + 100KGx5x2 110KGx8
    RDLs: 90KGx8x3 (Wrist Straps)
    Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure
    Leg Extensions/Hamstring Curls Superset
    62.5KG/55KG x12 Each x3 (60 Second Breaks)
  15. Like
    DRKE reacted to hmgs in Power to the PPL   
    @DRKE cheers mate! I'd be happy staying at or just under 12st - the top abs are poking through: not bad after trying to get them for the last 38 years Falling back in love with the BW stuff... Like I said 2 st less makes all the difference.
  16. Thanks
    DRKE got a reaction from hmgs in Power to the PPL   
    Going well mate. Heading towards 2 stone lighter now then since you started this log. Good stuff. You have a goal weight in mind or you just keeping it going day by day? 
  17. Like
    DRKE reacted to hmgs in Power to the PPL   
    HST 5 RH 20 Pull ()Approx 55min  Garmin playing silly buggers... 2x nukes, 5g creatine. Couple of paracetamol for head cold. Legs 60/60/60lbs. BW pullups. 12db diag. drag curls (back/core felt sore) followed by 30rep burnout set with 8dbs. Rear delt waiters - 2 sets of 30 with 8dbs. Totally forgot cable rope curls! Para grip row 28kg, round of full protraction/ retraction standing cable rope rows for traps at 28kg.  Abs workout plus 45d obliques knee-elbow crunches all BW 3x12. kB swings tagged on end with round of 8kb curls. Brisk walk too and fro gym.
  18. Thanks
    DRKE got a reaction from spod in Brexit and Lost gains   
    I do understand the confusion of the left wing.
    They go around calling over 18 million people c**ts, racists, self obsessed, haters of all disabilities, who are thick, idiotic and ignorant, who hate the NHS, homeless people and public services!! yet get crushed at an election!
    Why did people not get on board with those lovely lovey people? 
    Wonder if any of them ever sat the f**k back and thought that there are millions and millions of people working day in day out to provide for their families, and they go through the shear stress of doing that every day. Let alone have them dream of apparently ending all austerity and saving the world, universe and whatever else and what was a borderline fantasy. But apparently according to the left it’s these c**ts who are all of the above! It’s these people who are destroying the UK. Some of the poorest areas in Britain voted Tory!
    When will they learn. Cameron brought over every celebrity he could to tell the Public to stay in the EU and leaving would be chaos and the end! Nobody listened, oddly enough people don’t like being told by pampered; millionaire celebrities what they should be doing. The hell do People want Hugh Grant, Coogan, Lily Allen and company telling them what they should be doing. 
    Hypocrisy from the left is astounding.
    No party represented my beliefs at this election as the Centre ground has been eliminated.
  19. Like
    DRKE got a reaction from Fattynomore in Who are you voting for in the election tomorrow?   
     
    I find it more concerning that people think Labour are the solution! As for the Welfare post, my sister-in-law at the time left the Jobcentre having been told not to get PT work because she’d be worse off financially. That is the joke of a situation we ended up in last time Labour gave it a shot, albeit they weren’t extreme socialists last time around. And no, I’m not a Tory, but in a Country where 70% or so of the voting population blindly vote Labour or Tory, there’s no point issuing a vote elsewhere. I just find Labour supporters shove their opinions down peoples throats a lot more than Tory voters.
  20. Like
    DRKE got a reaction from Fattynomore in Who are you voting for in the election tomorrow?   
     
    I find it more concerning that people think Labour are the solution! As for the Welfare post, my sister-in-law at the time left the Jobcentre having been told not to get PT work because she’d be worse off financially. That is the joke of a situation we ended up in last time Labour gave it a shot, albeit they weren’t extreme socialists last time around. And no, I’m not a Tory, but in a Country where 70% or so of the voting population blindly vote Labour or Tory, there’s no point issuing a vote elsewhere. I just find Labour supporters shove their opinions down peoples throats a lot more than Tory voters.
  21. Thanks
    DRKE got a reaction from Endomorph84 in Battle to the End   
    A frustrating day leg. Still couldn’t get 5 reps of 110KG! Think it’s time to mix it up with Squats. Might do 100KG for 3x5 this weekend. Then try 105KG for 3x5 and see if that can push some progression out. 
     
    Squats: Warm Ups + 80KGx5 90KGx5 100KGx5 110KGx3
    RDLs: 90KGx8 x6x2
    Calf Raises (Smith): 50KGx15 100KGx10 140KGx8 50KGxFailure
    Hamstring Curls: 60KGx12x2 x10
    Leg Extensions: 80KGx12x2 x10
  22. Like
    DRKE got a reaction from hmgs in Battle to the End   
    I took a week out to let my shoulder rest. Saw the osteopath and other than tightness and knots there’s no issue so I’ll get a sports massage next week to loosen me up. 
    Back into it with Push and then Pull. I’ll do Legs Monday and then hit Legs again next weekend. Week off has done me some good. Haven’t had a week off since May, think I needed it.  
     
    Push Day 5/12/19
    DB Bench: Warm Ups + 36KGx6 38KGx6 40KGsx5 (PB)
    DB Incline: 28KGx10x2 x8
     
    Superset
    Lat Raises: 10KGx12x2 x10
    Tricep Pulldown: 30KGx14 x8 20KGx30
     
    DB Press: 20KGx15 22KGx10x2
    Machine Flies: 65KGx12 x10x2
    DB Skullcrushers: 12KGx10 x6 
     
     
    Pull Day 6/12/19
    Deadlifts: 90KGx5 120KGx5 150KGx5 160KGx4 165KGx1
    Rear Delts (Chest Supported): 10KGx12x3
    BB Rows: 70KGx12 80KGx10 x8
    Lat Pulldown: 65KGx10x2 x8
    Bicep Curl: 16KGx8x2
  23. Like
    DRKE got a reaction from Endomorph84 in Battle to the End   
    Shoulder pain is really bad. Cannot see the Osteopath until next Tuesday now. Did Push today though, because I’m smart like that. Then did 40KG dumbbells for the first time, because I’m smart like that! Pain is like toothache at the moment, full and constant. Hoping it’s nothing serious but may need a couple of weeks out.   
    Push Session 27/11/19
    DB Bench: Warm Ups + 36KGx6x2 38KGx6 40KGx4
    DB Incline: 28KGsx10x2 x8
    DB Press: Warm Up + 22KGx8x3
     
    Superset:
    DB Lat Raises: 10KGx12x3
    Tricep Pulldowns: Maxx8x2 20KGx32
     
    Machine Flies (Weirdest Machine ever in my gym): 60KGx12x2 70KGx6 (30 Second Rests)
  24. Like
    DRKE reacted to JLawson90 in Novice Strong(ish)man   
    So today was, nothing exciting just lots of SSB squats with the top sets being 165kg 3x3, followed by some leg extensions lol
    however on Saturday I matched my floor to overhead press PB from a standard bar, on an axle (100KG) for someone of average height and therefor average hand size, I was pretty pleased with that haha .. it was also after quite a lot of volume of 90KG push press sets too
    video of said axle PB below, ignore the sloppy belt clean lol
     
  25. Like
    DRKE reacted to JLawson90 in Novice Strong(ish)man   
    video of said paused deficits
     
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