T Nation

Striking a Balance

Yeah, they are nice for sure. Had never heard about it myself. Makes it easy to end my workouts with a little pushing.

November 10th


Morning workout:

Exercise Sets
Pull-aparts 20,20,20
Internal+cubans Some
Chin ups 5,5,5,4
Dumbbell floor press 22x15,15,15,15
SS Frog crunches 20,20,20,20
Dumbbell rows kroc 32x 20,20,20
Lateral dumbbell raise 8x 20,18,18
SS Band facepulls 10,10,10

We’ve had one, yes. But what about second workout?

Well, if it is good enough for @SvenG, it’s certainly good enough for me…

Evening workout:

Exercise Sets
Warm-up: Airsquats, lunges
Corrective Floss voodoo sequence
X-walks 15,15,15
Goblet squats, fast 16x 15,15
Goblet squats, slow, paused at bottom 16x 10,10
Deadlift 60x5, 100x 8,8,8,10
Push-ups 30,30,30,25,25,25,25,20,20,20
5 Likes

Absolutely!

Nice work.

1 Like

I approve of this message

2 Likes

November 12th


Warm-up: Air squats, back lunges

Corrective: Floss voodoo sequence - left leg

Goblet squats, fast: 16x 15,15
Goblet squats, slow, paused at bottom: 16x 10, 10

1 arm Dumbbell bench press: 20x 12,12,12,12

1arm dumbbell row: 40x 8,8,8,8

Was really excited to be in a gym again with a wide variety of weights. Already using the heaviest dumbbell they have. Not good.

Trapbar deadlift: 60x5, 100x 8,8,8,8,8. 155x3

I am doing the 4 sets of 100kg because the coach thought I needed to build up some leg stamina, before going further. (Surely a wise call, as I have not done a lot of leg work the past 18 months.)

Today young coach was chatting with me while I was lifting and was like “I am sure you could do 5 or 10 kg more, easily.” And because I a guy with all the stupid machismo that entails (and had honestly been chafing at the bit for going more heavy.), of course I was all like “hold my beer” and loaded 50kg more on and did a triple. So that is a rep PR and was not even very hard.

Chin-ups: 3,3,3,3,3
SS Lat pull down, wide: 45x 5, 75x 6,6,6,6

Forgot to do chins when I had planned, so supersetted them on a whim. Seemed to work out ok combined with lat pull downs.

Landmine press (twohand):
15 x 8
40 x 8
40 x 8
40 x 8

Electric prowler: 50kg x 50m x 3

In other news, I have been having some pain in my left shoulder, not only when lifting, but most the time by now. I have been doing more than one new exercise lately, but heeding what @TriednTrue wrote in the “Best excise” thread, I am suspecting that the thrice a week arnold presses could be the culprit. And frankly the risk is not worth it. So they are out. Meant to do lateral raises instead. But forgot.

6 Likes

Your coach was right and you had more in you. Your workouts have become so much more over the last couple of months. Good going.

November 14th


Warm-up: Air squats, back lunges
External/internal rotation stuff

Corrective: Floss voodoo sequence - left leg

Goblet squats, fast: 20x 15,15
Goblet squats, slow, paused at bottom: 20x 10, 10

Chin ups: 5,5,5,5,5
SS Cable flyes (low to high):
9 x 12
14 x 12
18 x 12
23 x 12
23 x 12

My shoulder is still bothersome, so have decided to cut out all pressing for a session or two. Still wanted to do some chest work though, so flyes it is. Have not done cable flyes since 2018, so felt my way through the weights to find my work load. Settled on 23kg. (Have just gone through my old notes and can see that back then I used 10-15kg range, so have gotten a little bit stronger. I kinda knew that, but nice to see it confirmed.)

1arm dumbbell row: 34kg x 15,15,13,13

Trapbar deadlift:
65 x 5
105x 8,8,8
115 x 8

BW inverted row: 10,9,8

Lateral dumbbell raise: 12x 12,10,10
SS band face-pulls: 10,10,10

Electric prowler: 50kg x 50m x 4

4 Likes

November 16th


Warm-up: Air squats, back lunges
External/internal rotation stuff

Corrective: Floss voodoo sequence - left leg

Goblet squats, fast: 20x 15,15
Goblet squats, slow, paused at bottom: 20x 10,10

Chin ups: 3,3,3,3,3
SS Lat pulldown, wide grip
45 x 5
75 x 6
82 x 6
82 x 6
75 x 6

Cable flyes (straight):
14 x 12
27 x 12
32 x 12
32 x 12
27 x 12

1arm dumbbell row: 30kg x 25,18,15

Trapbar deadlift:
65 x 5
105 x 8,8
115 x 8,8

Triceps pull-downs
18 x 10
32 x 10
43 x 10
64 x 10

This was a genuine WTF moment. I mean I have not done these since early 2020, when I last attended a gym, back then my workload were 32kg. So were surprised to be able to just rep out 64kg - and it was not even that hard. The thing must be calibrated wrong somehow.

Electric prowler: 50kg x 50m x 5

4 Likes

November 19th


Morning workout:

Exercise Reps
Warm-up Pull-aparts, cubans, internal rotation
Chin ups 5,5,5,3,4
SS Pull-aparts 20,20,20,20,20
Dumbbell floor press 22x 15,15,15,15
Dumbbell rows kroc 32x 22,20,18
Push-ups 25,25,25,18
Lateral dumbbell raise 12x 10,10,10,10,10
SS Band facepulls 10,10,10,10,10
Banded good mornings 30,30,30

Evening workout:

Exercise Reps
Warm-up Air squats, Back lunges
Goblet squats, fast 20x 15,15
Goblet squats, slow, paused at bottom 20x 10,10
Frog crunches 40,40
Sideplank w/twist 20,20
Band leg triple exercise (Hip/glute/quad) 25,25,25
Lazy hips 25,25,25
Deadlift 5x 65,105,115,125,135 - 3x140
5 Likes

November 21st


Warm-up: Air squats, back lunges, internal rotation, cubans, pull-aparts, external rotation

Corrective: Floss voodoo sequence, leg bar roll

Goblet squats, fast: 20x 15,15
Goblet squats, slow, paused at bottom: 20x 10,10

Chin ups: 5,5,5,5,6

1 arm Dumbbell bench press:
20 x 13
22 x 8,8,8

Dumbbell rows: 40 x 8,8,9,9

Trapbar deadlift:
65 x 8
105 x 8
115 x 8,8,8

BW inverted row 10,10,8
Landmine press: 15x 10, 40x10,10,10

Cable flyes low to high:
18 x 12
23 x 12
27 x 12
23 x 12
23 x 12

Kettlebell swings: 20kg x 20,20,20
My first time doing these, thinking of throwing them in from time to time for conditioning.

TRX ab cycling: 40
(Not sure what this is properly called.)

5 Likes

2 a days? Wow.

November 23rd


Warm-up: Air squats, back lunges, internal rotation, cubans, pull-aparts, external rotation

Corrective: Floss voodoo sequence, leg bar roll

Goblet squats, fast: 20x 15,15
Goblet squats, slow, paused at bottom: 20x 10,10

1 arm Dumbbell bench press: 22x 9,9,9,9

Chin-ups: 11,6,6
(done in between other excercises, not as a x3 set)

Dumbbell rows: 34x 15,15,15

Lat pull down, wide: 55x 6, 75x 8,8,8

Trapbar deadlift: 75x 5, 115x 8,8,8,8

Cable flyes: 18x 12, 23x 12,12,12

Facepulls: 50x10, 59x 10,10,10
This is the same cable tower where I did triceps pushdowns and flyes. I have now figured out what is off about it; it has some kind of double pulley system, so pull on the weight stack is not direct. While it makes for smooth movement, it majorly annoying, as it is impossible to know what I really move.

Electric prowler: 55kg x55m x2

I still felt Sundays work in both muscles and joints, so kept it a bit on the light side. As I slowly move the weights upwards, this 3x full body a week program is beginning to make an impact on recovery.

4 Likes

Have a couple of different pulley systems on the machines I use. the double pulleys are a lot easier. The others are a single pulley with more of a strap thana cable and they are significantly harder. 20k on a machine doesn’t always equal 20k.

1 Like

Yeah, they are. Kind of annoying that they have made that choice, a direct pull is just more honest.

1 Like

Warm-up: Pull-aparts, cubans, internal rotation, air squats, back lunges

Chin ups: 6,6,5,5,4
SS Pull-aparts: 20,20,20,20,20

Dumbbell floor press: 22x 15,15,15,15

Frog crunches: 40,40
SS Sideplank w/twist: 20,20

Dumbbell rows: 32x 30,20,17

Goblet squats, fast: 20x 15,15
Goblet squats, slow, paused at bottom: 20x 10,10

Push-ups: 25,25,25,25

Lateral dumbbell raise: 12x 12,12,12
SS Band facepulls: 12,12,12

Banded good mornings: 25,25
SS X-walks: 15,15
SS Lazy hips: 15,15

Wanted to do more, but ran out of time.

No deads today. While the new more leg centric program is undoubtedly the right direction, I am beginning to feel the 3 weekly deadlifts in my knees. So am trying to listen to my body here.

7 Likes

November 28th


The 6 week initial program that the coach put together is now at an end. I need to catch him to talk about what we do next, but first I need to decide what I want myself.

Now that I have access to squat racks, benches and all the trimmings, I have an itch to do some 5/3/1 on the big four - at least for a few cycles. But on the other hand, that would be back to the same old “(try to) build strength in selected lifts” mentality, and away from the more holistic view of fitness and exercise that I hoped this would bring.

After a couple of weeks I got used to 60sec rest between sets on most exercises (was 2-3 minutes before) and now use this as my standard. I have probably become a tiny bit fitter as a result. The added emphasis on legs have also been a good thing, even if I begin to get some knee pains from doing deads every session.

And while I have done all the agreed on exercises, (apart from arnold press, which bugged my shoulders), I have really not adhered exactly to the program, as I have added various extra exercises to it along the way. (Partly because I felt it was just not enough work and partly because doing the exact same exercises 3-4 times a week was both repetitive and seem lacking somehow.)

Today’s workout were very much unstructured. I was totally not in the mood so on a whim, decided to have some fun and test where I currently am on squat, bench and press. Not sure if i will do 5/3/1 at this point, but doesn’t hurt to know my stats.

Warm-up: The usual stuff

Chin ups: 6,6,6,6,5

1 arm Dumbbell bench press: 22x 10,10,10

Goblet squats (WU) 8kg x 10,10

Squat:
20,40,60,80,100 x 3
110 x 2
90 x 5,5

Could probably have done 1 or two reps more on the 110 - so 1rm ~ 116kg
(I have never really trained squats, other than a little dabbling at light weights a few years back.)

Overhead press
5x20,40, 3x60 0x70, 1x60, 7x50, 5x50
20 x 5 (bar)
40 x 5
60 x 3
70 x 0
60 x 1
50 x 7
50 x 5

Have lost some strength here and 70 was just not happening.
Probably not all that surprising, as I have not pressed for a couple of months as least.
Current 1rm ~ 65 probably.

Seated cable row, narrow grip:
40,60,80 x 8
100 x 7
95 x 8,8
Not really sure I want to add these, but was curious. When last I did cable rows back in 2019, I used 70-75 kgs, so some progress there at least.

Bench press:
40,60,80 x 5
100 x 3
105 x 1
110 x 0
80 x 5

RM is still 105, which is ok.

Kettlebell swings:
25kg x 25 x 4

4 Likes