Howard's Log

Howard · 05-10-2008, 11:19 PM

Quote:

Originally Posted by Tall

Leave the Bruch curls for now.

Barbell 21s are like normal BB curls, but do 7 reps top half only, 7 reps bottom half only, then 7 full reps.

And I'll ask for you log name to be changed

Ok, thanks for explaing that, give the BB 21's Ago tomorrow,

and if you wouldn't mind asking.

Cheers Tall

Howard · 06-10-2008, 11:36 AM

Today, was dissapointed with bench, Struggle with the weight i was lifting last week think I Could have pushed it more, next week think i'll lay of the flat bench press, and do incline give it a bit of rest and see how i progress from there. Disappointed with the shoulder to. Leg extensions where good and a killer!

Deadlifts(ME)
1x20(rest paused) @ 82.5kg

Flat Bench Press(ME) - concentrating purely on making sure touch the chest and pushing up.
1x12 @ 20kg
1x3 @ 50kg - paused at bottom.
1x3 @ 55kg
1x3 @ 57.5kg
1x1 @ 60kg -

Lat Pull Downs- Grip just on the bends at each end.
1x10 @ 50kg - warmup
2x10 @ 70kg - hard, dug deep and go the last few reps on second set.

DB Shoulder Press(DE)
1x10 @ 10kg - warmup
1x10 @ 17.5kg
1x8 @ 17.5kg - dissapointed didn't get the 10.

Leg Extensions(RE) (rest pause)
Stretched
1x30 (rest pause) @ 50kg - killer, went like this
1x15 then,
3 breathers 3 reps
3 breathers 3 reps
3 breathers 3 reps
3 breathers 3 reps
2 breathers 2 reps
1 breathe 1 rep

Pushdowns(RE)
2x10 @ 150lbs

BB 21's(RE)
1x7 halt to top @ 32.5kg
1x7 bottom to top @ 27.5kg my weak part of lift, need to work on that
1x7 full @ 27.5kg

Dumbbell Side Bends
2x20@ 20kg Each side.

Going concetration is reading up on diets order couple of book so see how they are, really need to sort mine out it been off recently had real lose of appetite.

**Tall** · 06-10-2008, 09:31 PM

Nice lifting Mr H.

BB21's are done with the same barbell - it's 21reps, no resting.

Howard · 06-10-2008, 09:41 PM

Quote:

Originally Posted by Tall

Nice lifting Mr H.

BB21's are done with the same barbell - it's 21reps, no resting.

Ok, i didn't realize i'll do them properly next week..

Cheers Tall, and thanks for getting the name changed.

**Tall** · 06-10-2008, 11:15 PM

MMUK Sorted it, so thank him

Howard · 08-10-2008, 11:10 AM

Today, rest shoulders from rugby training last night, part from that was good work out.

Squats (Me) (Rest Pause)
1x20 @ 82.5kg
8 reps
3 breaths, then 3 reps
3 breaths, then 3 reps
2 breaths, then 2 reps
2 breaths, then 2 reps,
1 breath, then 1 rep
1 breath, then 1 rep

Flat DB Press -concentrating on depth and powering up from the chest.
Warm Up- 1x10 DB Flys@ 12.5kg
2x10 @ 22.5kg -

One Arm DB Rows
1x10 @ 25kg
1x10 @ 30 - for started to go abit.

Hamstring Curls
Ham Stretches
1x10 @ 30kg - Warmup
3x15 @ 65kg

DB Triceps Extension
2x10 @ 17.5kg

EZ Curls
3x10 @ 30kg

Howard · 13-10-2008, 11:52 AM

Didn't train last Friday, due to neck/shoulder pain decided i'd rest it as i didn't want to course injury, and it gone now, so back to training today! Good day, and very pleased with with flat bench press.

Flat Bench Press(ME)
1x12 @ 20kg
2x3 @ 60kg full depth
1x3 @ 60kg full depth on first 2 reps, struggle on the last and didn't quite go down to touching chest as didn't wanna drop the bar on myself!
1x10 @ 40kg - failure.

Lat Pull Downs- Grip just on the bends at each end.
1x10 @ 50kg - warmup
1x8 @ 75kg
1x6 @ 75kg both sets were to failure.

DB Shoulder Press(DE)
1x10 @ 10kg - warmup
2x10 @ 17.5kg
1x10 @ 15kg going deeper

Leg Extensions(RE) (rest pause)
Stretched
1x30 (rest pause) @ 55kg
1x15 then,
3 breathers 3 reps
3 breathers 3 reps
3 breathers 3 reps
3 breathers 3 reps
2 breathers 2 reps
1 breathe 1 rep

Pushdowns(RE)
1x8 @ 160lbs couldn't get teh 10 reps out i was aiming for.
1x5 @ 160lbs

BB 21's(RE)
1x21 @ 27.5kg

using straight bar i find i get pain in my forearm, which i don't using ez bar, aslo find my wrist roll round alot more!

Dumbbell Side Bends
2x20@ 20kg Each side.

**Tall** · 13-10-2008, 06:41 PM

Big H,

Leg Extensions are RE - repetative effort, not rest pause. So it's basically non-stop for 30 reps (if you can) it's in there as a "flush set" to get a good pump and to build your lactic acid tolerances.

Can you get a spot for bench?

Howard · 13-10-2008, 06:51 PM

Quote:

Originally Posted by Tall

Big H,

Leg Extensions are RE - repetative effort, not rest pause. So it's basically non-stop for 30 reps (if you can) it's in there as a "flush set" to get a good pump and to build your lactic acid tolerances.

Can you get a spot for bench?

Oh right, didn't realise they weren't paused , should realized as it doesn't say paused! i'll correc that week Tall, cheer pointing it out..

Not sure guy that was, gone of to play rugby, but i'll try to!

Cheers

Howard

Howard · 15-10-2008, 10:36 AM

Squats (Me) - Didn't Do Paused Rep today .
1x10 @ Bodyweight
1x10 @ 60kg
1x10 @ 80kg
1x8 @ 100kg

Flat DB Press -concentrating on depth and powering up from the chest.
1x10 @12.5kg DB Flys -warmup
1x10 @ 20kg - Paused at bottom.
1x10 @ 22.5kg
1x10 @ 15kg DB Flys

One Arm DB Rows
1x10 @ 27.5kg
1x10 @ 30

Hamstring Curls
Ham Stretches
3x15 @ 65kg

Overhead Cable Triceps Extension
2x10 @ 100lbs

EZ Curls
2x10@ 32.5kg Full
2x7, bottom half lift at 32.5kg
1x2 @32.5kg Full.

Off for Run, And then do some speed drills along beach, fitness for rugby dropped and need to increase cardio levels, although i think i might struggle after the squats and ham curls!

06-10-2008, 11:36 AM	#212 (permalink)
Howard Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 335 Rep Power:	re: Howard's Log Today, was dissapointed with bench, Struggle with the weight i was lifting last week think I Could have pushed it more, next week think i'll lay of the flat bench press, and do incline give it a bit of rest and see how i progress from there. Disappointed with the shoulder to. Leg extensions where good and a killer! Deadlifts(ME) 1x20(rest paused) @ 82.5kg Flat Bench Press(ME) - concentrating purely on making sure touch the chest and pushing up. 1x12 @ 20kg 1x3 @ 50kg - paused at bottom. 1x3 @ 55kg 1x3 @ 57.5kg 1x1 @ 60kg - Lat Pull Downs- Grip just on the bends at each end. 1x10 @ 50kg - warmup 2x10 @ 70kg - hard, dug deep and go the last few reps on second set. DB Shoulder Press(DE) 1x10 @ 10kg - warmup 1x10 @ 17.5kg 1x8 @ 17.5kg - dissapointed didn't get the 10. Leg Extensions(RE) (rest pause) Stretched 1x30 (rest pause) @ 50kg - killer, went like this 1x15 then, 3 breathers 3 reps 3 breathers 3 reps 3 breathers 3 reps 3 breathers 3 reps 2 breathers 2 reps 1 breathe 1 rep Pushdowns(RE) 2x10 @ 150lbs BB 21's(RE) 1x7 halt to top @ 32.5kg 1x7 bottom to top @ 27.5kg my weak part of lift, need to work on that 1x7 full @ 27.5kg Dumbbell Side Bends 2x20@ 20kg Each side. Going concetration is reading up on diets order couple of book so see how they are, really need to sort mine out it been off recently had real lose of appetite. ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Last edited by Howard; 06-10-2008 at 09:07 PM.

06-10-2008, 09:31 PM	#213 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: Bulgaria. Posts: 2,865 Rep Power:	Re: Howard's Log Nice lifting Mr H. BB21's are done with the same barbell - it's 21reps, no resting.

06-10-2008, 11:15 PM	#215 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: Bulgaria. Posts: 2,865 Rep Power:	Re: Howard's Log MMUK Sorted it, so thank him

08-10-2008, 11:10 AM	#216 (permalink)
Howard Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 335 Rep Power:	Re: Howard's Log Today, rest shoulders from rugby training last night, part from that was good work out. Squats (Me) (Rest Pause) 1x20 @ 82.5kg 8 reps 3 breaths, then 3 reps 3 breaths, then 3 reps 2 breaths, then 2 reps 2 breaths, then 2 reps, 1 breath, then 1 rep 1 breath, then 1 rep Flat DB Press -concentrating on depth and powering up from the chest. Warm Up- 1x10 DB Flys@ 12.5kg 2x10 @ 22.5kg - One Arm DB Rows 1x10 @ 25kg 1x10 @ 30 - for started to go abit. Hamstring Curls Ham Stretches 1x10 @ 30kg - Warmup 3x15 @ 65kg DB Triceps Extension 2x10 @ 17.5kg EZ Curls 3x10 @ 30kg ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Last edited by Howard; 08-10-2008 at 03:53 PM.

13-10-2008, 11:52 AM	#217 (permalink)
Howard Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 335 Rep Power:	Re: Howard's Log Didn't train last Friday, due to neck/shoulder pain decided i'd rest it as i didn't want to course injury, and it gone now, so back to training today! Good day, and very pleased with with flat bench press. Flat Bench Press(ME) 1x12 @ 20kg 2x3 @ 60kg full depth 1x3 @ 60kg full depth on first 2 reps, struggle on the last and didn't quite go down to touching chest as didn't wanna drop the bar on myself! 1x10 @ 40kg - failure. Lat Pull Downs- Grip just on the bends at each end. 1x10 @ 50kg - warmup 1x8 @ 75kg 1x6 @ 75kg both sets were to failure. DB Shoulder Press(DE) 1x10 @ 10kg - warmup 2x10 @ 17.5kg 1x10 @ 15kg going deeper Leg Extensions(RE) (rest pause) Stretched 1x30 (rest pause) @ 55kg 1x15 then, 3 breathers 3 reps 3 breathers 3 reps 3 breathers 3 reps 3 breathers 3 reps 2 breathers 2 reps 1 breathe 1 rep Pushdowns(RE) 1x8 @ 160lbs couldn't get teh 10 reps out i was aiming for. 1x5 @ 160lbs BB 21's(RE) 1x21 @ 27.5kg using straight bar i find i get pain in my forearm, which i don't using ez bar, aslo find my wrist roll round alot more! Dumbbell Side Bends 2x20@ 20kg Each side. ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Last edited by Howard; 13-10-2008 at 11:55 AM.

13-10-2008, 06:41 PM	#218 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: Bulgaria. Posts: 2,865 Rep Power:	Re: Howard's Log Big H, Leg Extensions are RE - repetative effort, not rest pause. So it's basically non-stop for 30 reps (if you can) it's in there as a "flush set" to get a good pump and to build your lactic acid tolerances. Can you get a spot for bench?

15-10-2008, 10:36 AM	#220 (permalink)
Howard Learning and Improving Join Date: Apr 2008 Location: Suffolk Posts: 335 Rep Power:	Re: Howard's Log Squats (Me) - Didn't Do Paused Rep today . 1x10 @ Bodyweight 1x10 @ 60kg 1x10 @ 80kg 1x8 @ 100kg Flat DB Press -concentrating on depth and powering up from the chest. 1x10 @12.5kg DB Flys -warmup 1x10 @ 20kg - Paused at bottom. 1x10 @ 22.5kg 1x10 @ 15kg DB Flys One Arm DB Rows 1x10 @ 27.5kg 1x10 @ 30 Hamstring Curls Ham Stretches 3x15 @ 65kg Overhead Cable Triceps Extension 2x10 @ 100lbs EZ Curls 2x10@ 32.5kg Full 2x7, bottom half lift at 32.5kg 1x2 @32.5kg Full. Off for Run, And then do some speed drills along beach, fitness for rugby dropped and need to increase cardio levels, although i think i might struggle after the squats and ham curls! ______________________ "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero." - Mike Menzter Last edited by Howard; 15-10-2008 at 10:38 AM.

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