Building for a Better Tomorrow

Warm up on elliptical, then
Leg press 2,2x 140kg
Hammer row 2x50kg
Hammer pulldown 2x40kg
M/c press 2x35kg
Chest press 1x50kg
Face pulls 20x11kg

All reps done at 10/10 speed apart from face pulls. Nice to be back in the gym again, especially since most of the resolutioners seem to have stopped already.

5 Likes

Warm up, then
Incline bench 2x50kg
Narrow grip chin up 2x7kg
Band pull apart 3x23lbs
Dips 1x5kg

Fairly poor excuse of a workout tonight, no real drive or enthusiasm. On the bright side it has to get better and I did increase the weights slightly. All reps at 10/10 speed.

5 Likes

Warm up on elliptical, then
Leg press 4x 140kg
Hammer row 3x50kg
Hammer pulldown 3x40kg
M/c press 2x35kg
Chest press 2x50kg
Face pulls 20x15kg

All reps at 10/10 speed apart from face pulls. Ate less protein and more carbs before this session, seemed to work better for me.

6 Likes

Warm up, then
Incline bench 2x50kg
Narrow grip chin up 2x7kg
Band pull apart 3x28lbs
Dips 1x5kg

All reps at 10/10 speed.

5 Likes

10.02.23 30 min ruck 20kg

12.02.23
Warm up on elliptical, then
Leg press 2x 142.5kg
Single leg negative leg press 6x100kg
Hammer row 3x50kg
Hammer pulldown 2x50kg
M/c press 2x35kg
Chest press 2x52.5kg
Face pulls 10x18kg

All at 10/10 speed apart from face pulls. Again had slightly more carbs and less protein pre workout and it seems to be a good move.

5 Likes

Warm up, then
Incline bench 3x50kg
Narrow grip chin up 2x7kg
Band pull apart 2x28lbs
Dips 1x5kg

All reps at 10/10 speed.

5 Likes

How are you feeling doing the 10/10s? Any results yet or too soon to tell.

To be honest I’m not sure, it’s a painful way to do things and my shoulders and knee are certainly much better. Don’t think there has been any muscle gain yet but the weights have started to slowly increase at last. I’m giving it until the end of the month before deciding if I carry on with it or change things around.

2 Likes

Warm up on elliptical, then
Leg press 2x2 142.5kg
Hammer row 2x52.5kg
Hammer pulldown 2x50kg
M/c press 3x35kg
Chest press 2x52.5kg
Face pulls 12x18kg

All at 10/10 speed except face pulls

Then decided to try squats just to see what they are like at 10/10 speed without really pushing it, 60kg was on the bar so used that. Did 2 reps power style and then 2 reps high bar style. Weight was way too light but legs were shaking during this anyway even with only 2 reps.

4 Likes

Warm up, then
Incline bench 2x52.5kg
Narrow grip chin up 2x7kg
Negative narrow grip chin up 25secondsx16kg
Band pull apart 2x28lbs
Dips 1x5kg

All reps at 10/10 speed except the negative chin up.

3 Likes

Did you see the article on here titled “Training Methods On Trial: Super Slow Training” ? Right up your alley.

1 Like

I did thanks, found it interesting to say the least.

1 Like

Warm up on elliptical, then
Leg press 2x2 142.5kg
Hammer row 2x52.5kg
Hammer pulldown 2x50kg
M/c press 2x37.5kg
Chest press 2x55kg
Face pulls 12x18kg

All at 10/10 speed except face pulls.

4 Likes

Warm up on elliptical, then
Leg press 2,1 x145kg
Machine row 3x55kg
Hammer pulldown 2x50kg
M/c press 2x40kg
Chest press 1x57.5kg
Face pulls 11x18kg

All at 10/10 speed except face pulls.

5 Likes

09.03.23
Circuits, no rest between the different weights
Kb clean 3x7.5kg’s 3x12kg’s 3x16kg’s
Alt Kb press 3x7.5kg’s 3x12kg’s 3x16kg’s
Chin up, slow negative 3, 1, 1 bodyweight
Alt Kb press 3x7.5kg’s 3x12kg’s 3x16kg’s
3 mins rest then
Alt Kb press 15x12kg’s

Today
Warm up on elliptical, then
Leg press 2,1 x145kg
Machine row 2x55kg
Hammer pulldown 2x50kg
M/c press 2x40kg
Chest press 2x55kg
Face pulls 8x18kg

All at 10/10 speed except face pulls. Had been ill in the week and wasn’t feeling very lively, decent session though.

5 Likes

16.03.23
Warm up, then
Incline bench 5x52.5kg
Narrow grip chin up 2,2,1x7kg 10 breaths between groups of reps
Band pull apart 7x28lbs
TBDL 20x50kg

All reps done at normal speed, trying out TBDL to see how my back would hold up - seems to be okay.

Today
Warm up on elliptical, then
Leg press 3,1 x145kg
Machine row 3x55kg
Hammer pulldown 2x55kg
M/c press 2x40kg
Chest press 1x57.5kg
Face pulls 8x18kg
Cable curl 5x13kg

All at 10/10 speed except face pulls and cable curls. A few increases here and there, decent session.

5 Likes

23.03.23
Warm up, then
Incline bench 50 second negative 57.5kg
Narrow grip chin up 50 second negative 7.5kg
Dips 30 second negative, 15 second negative
Band pull apart 30 second negative 28lbs
TBDL 30/30/30x50kg

Aiming for 60 second negative on the incline and chins, and the dips were supposed to be 30/30/30 but couldn’t do a positive rep after the first negative so did a second negative. Band pull aparts were supposed to be 30/30/30 but was only able to do the first negative. Seem to be overestimating what I can do on things.

Today
Warm up on elliptical, then
Squat 30/20/0 70kg
Leg extension 30/10/15 40kg
Leg curl 30/30/30 35kg
Hammer seated row 30/30/30 50kg
Hammer pulldown 30/20 50kg
M/c press 60 second negative 42.5kg
Chest press 2x50kg 10/10 speed
M/c curl 2x40kg 10/10 speed
Face pulls 8x18kg

Judged the weights better this session, will probably move squats to after extensions and leg curls next time, should have done that today but got all excited when the power racks weren’t clogged up with people doing shrugs so did squats before it was too late. Legs didn’t want to work when I walked out. Decent session.

6 Likes

Warm up, then

Leg press 10x125kg, single leg negative 1x100kg, 3x125kg
Leg curl 4x42.5kg
Hammer seated row 6x55kg 11x40kg
M/c seated press 4x42.5kg 5x35kg
Chest press 4x50kg
Runners 6x12.5kg 6x15kg 3x17.5kg
Lateral raise 5x7.5kg, 2x10kg (no rest between weights)
Face pulls 12x17.5kg
Chin up shrugs 8xbodyweight

All reps done at normal speed. A weird session today, no energy, stamina or strength. Possibly due to moving back to normal speed reps instead of the 10/10 tempo I was using.

5 Likes

You’re body was saying “I was just getting use to the other stuff”.

1 Like

That sounds right :grinning:

1 Like