T Nation

Getting 'Back' on Track

17/11/12

Warmup w/ some shoulder mobility band work

then two sets of bicep rows and tricep pushups (20kg and bw respectively)

then 4 x drop sets

A1) Dumbbell reverse curls for 6 to 8 reps
A2) Dumbbell hammer curls for as many reps as you can
A3) Dumbbell cross-body hammer curls for as many reps as you can

Post Fatigue Tri Set

  1. Reverse grip cable pushdowns (on lat pulldown machine)
    8-10 reps
  2. “Regular” grip cable pushdowns
    8-10 reps
  3. Overhead rope Extensions (remove bar from pulldown machine and replace with rope)
    8-10 reps

Did the bicep drop set w/ 10kg for 3 sets and 12.5kg for 1 set,
and triceps w/ 1)4plates 2)5 plates and 3)ranging from 4.5-3.5 plates

then just did a set of rows and pushups to finish off

not used to arm work so just playing around with volume atm, this got me a really good pump but didnt quite feel like enough, ill mix it up next time

19/11/12

leg swings, x-band walks, glute clams (abduction) glute fitball squeezes (adduction) and fire hydrant rotations

A1) Glute mobility modified bird dogs (elbows and knees)
A2) Box squats (high) - BW x 8,12,14, 7kg x 10, 12.5kg x 10, 20kg x 8

B1) Hamstring Fitball Curl - 25,22,26
B2) Band Pallof Holds/ Presses - Blue Band x 7,7,8,8,8

C1) Smith Machine lunges - 10kg x 12, 20kg x 10, 30kg x 10, 35kg x 8,8
C2) Side Bridges/ Split Stance Band Lift - Blue Band x 8,8,8

Best Leg workout i’ve had so far, heaps of power in the box squats, held a weight goblet style and almost felt better than bodyweight, i’m just touching the box and then powering back up, getting the posterior pelvic tilt down!
The Lunges felt great too, worked on lifting my toes off the ground so i pushed through my heels and really felt my glutes working, so much more drive and power on these, but my left leg seems to be a lot better than my right…

20/11/12

warmup = hip flexor/ shoulder dislocations w/ blue band (scap retraction)

Series 1

A1) Band Retraction Extensions - Green Band (light) x 8,8,10,10,10,10 plus holds
A2) Wide Grip Pronated Pullups - BW x 8,8,8,8
A3) Pushups - BW x 12,15,14,14

Series 2

B1) Bent Over Band Rear Delt Raise - Green x 8, Yellow (very light) x 8,8,8,8
B2) Dumbbell Rows - 25kg x 12, 27.5kg x 10 30kg x 10 32.5kg x 9 35kg x 6 37.5kg x 5, 25kg x 16
B3) Slight Incline DB Press - 25kg x 8 30kg x 8 32.5kg x 8, 35kg x 6 37.5kg x 5 40kg x 4, 25kg x 13

Series 2

C1) Lying Barbell Row - 50kg x 12,12
C2) Dips - BW x 15,16
C3) Bent Rear Delt Flye - 7kg x 12,12

Wasn’t feeling great and didn’t have much time today so didn’t do too big a session but ended up hitting some big PB’s on rows and press, probably not ready to use 40kg for the press yet as i didn’t get a good ROM but at least I can handle this kind of weight again
I’m looking the fullest i’ve been for a long time, rear delts finally coming into their own and my shoulders are beginning to look thicker and rounded

22/11/12

I forgot to write this workout down, but did a leg workout, think i hit 37.5kg for lunges and 25kg for box squats

26/11/12

Home Rings Workout

A1) Inverted Rows - BW x 16,16,16,15,14
A2) Ring Dips - BW x 8,12,14,15,14

B1) Pullups - BW x 8,8,7
B2) Ground Pushups - BW x 14,14,14

30/11/12

warmup = hip flexor/

Series 1

A1) Shoulder dislocations w/ blue band - 8,8,8,8,8
A2) Band Retraction Extensions - Green Band (light) x 12,12,11,11,10
A3) Wide Grip Pronated Pullups - BW x 8,8,9,9,8
A4) Pushups - BW x 15,16,15,15,14

Series 2

B1) Band Retraction Extensions - Green Band (light) x 10,10,12
B2) Lying Rear Dumbbell Raise - 9kg x 14,14, 8kg x 18,20,18
B3) Dumbbell Rows - 25kg x 12, 27.5kg x 10 30kg x 10 32.5kg x 9 35kg x 6,6
B4) Slight Incline DB Press - 25kg x 8, 27.5kg x 8, 30kg x 8, 32.5kg x 8, 35kg x 6,6

Really focused on perfect form with the pullups, probably the best quality ones i have ever done, but the dumbbell rows felt iffy, ive been on a boat drinking all week so maybe not the best preparation for a workout haha

1/12/12

A1) leg swings, x-band walks, glute clams, modified bird dogs
A2) Box squats (high) - BW x 8,12 12.5kg x 10 17.5kg x 10 25kg x 10 32.5kg x 8

B1) Hamstring Fitball Curl - 20,25,28
B2) Band Pallof Holds/ Presses - Blue Band x 7,7,8,8,8
B3) Contralateral DB Hold One Leg RDL’s - 8kg x 10 12.5kg x 9 17.5kg x 8

C1) Smith Machine lunges - 20kg x 10, 30kg x 10, 40kg x 8, 45kg x 6
C2) Side Bridges - 30 sec ES

Back felt a little iffy on the heavier movements, but lots of power, stoked to be improving so rapidly with my leg strength!!!

12/02/13

A1) leg swings, x-band walks, glute clams, modified bird dogs
A2) Deep Lateral Squats

B1) One Leg Squat - 3kg each hand x 8,10,12,12
B2) Landmine Rotation - bar x 14,14,14,16,16
B1) Hamstring Fitball Curl - 15,15,20

C1) Smith Machine lunges - 20kg x 12, 30kg x 12, 40kg x 10, 45kg x 8,8
C2) Landmine Rotation and Side Bridges
C3) Fitball Adduction - 10,10,10

B3) Contralateral DB Hold One Leg RDL’s - 8kg x 10 12.5kg x 7,8

Havent done a post for a while but finally felt myself getting back into the groove this workout yewww