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  • blindfreddy
    replied
    Thursday, 22/07/21
    legs lats

    raptor squat
    200kg, 3 x 8

    raptor leg press
    220kg, 4 x 17

    bb squat
    65kg, 2 x 15

    lying leg curl
    45kg, 2 x 12

    lat pull down uni lat machine
    65kg, 3 x 10
    55kg, 10
    50kg, 10
    45kg, 10
    40kg, 10

    raptor squat stayed the same this week, put a couple of extra reps on leg press, happy with how the bb squat felt.

    Leave a comment:


  • Creter
    replied
    Originally posted by blindfreddy View Post

    Yeh I have never actually given the safety bar a go, probably bloody should.

    Tuesday 20/07/21
    chest shoulders triceps, heavy day

    db flat bench press
    32.5kg, 3 x 8
    27.5kg, 11

    db incline bench press
    27.5kg, 3 x 7
    22.5kg, 12

    standing bb military press
    27.5kg, 3 x 12

    standing lateral raise with band
    3 x 20 each side

    tricep push down blue band
    3 x 25

    skullcrusher hammer bar
    30kg, 2 x 8

    nice increase again today, the first 5 reps are going up really strongly so pretty close to taking it to 35kg.

    popped a 5mg dex as a pre workout today, not bad, I reckon 10mg would be the go but definitely only once in a while.
    Ssb squats are my favourite squat right now. Highly recommended. I like them wearing lifters doing them pretty torso upright

    Leave a comment:


  • blindfreddy
    replied
    Originally posted by Creter View Post
    Safety bar squats are good also
    Yeh I have never actually given the safety bar a go, probably bloody should.

    Tuesday 20/07/21
    chest shoulders triceps, heavy day

    db flat bench press
    32.5kg, 3 x 8
    27.5kg, 11

    db incline bench press
    27.5kg, 3 x 7
    22.5kg, 12

    standing bb military press
    27.5kg, 3 x 12

    standing lateral raise with band
    3 x 20 each side

    tricep push down blue band
    3 x 25

    skullcrusher hammer bar
    30kg, 2 x 8

    nice increase again today, the first 5 reps are going up really strongly so pretty close to taking it to 35kg.

    popped a 5mg dex as a pre workout today, not bad, I reckon 10mg would be the go but definitely only once in a while.

    Leave a comment:


  • Creter
    replied
    Safety bar squats are good also

    Leave a comment:


  • blindfreddy
    replied
    Originally posted by Psilocybin View Post

    Looks like a solid workout bro. I get terrible shoulder pain from back squats (and sciatica from a herniated disc) and I found front squats eliminated both of those issues. It takes a bit of getting used to but the best method for me was if I crossed my arms and had the bar across my thumbs. Plenty of ways to try it but yeah just a suggestion if backsquats hurt your shoulder. I also can get more intensity with less weight on the front squats.
    Love your work bro!
    Thanks man, I've never been much good at front squats but if my shoulder can't handle the back squats I'll have to give em a go.

    Sunday, 18/07/21
    chest shoulders triceps, volume

    db flat bench press, 1 min rest
    27.5kg, 4 x 11

    db incline bench press, 1 min rest
    22.5kg, 4 x 12

    standing bb military press
    25kg, 3 x 15

    standing lateral raise with band
    3 x 20 each side

    tricep push down blue band
    3 x 25

    skullcrusher hammer bar
    25kg, 2 x 15

    this was supposed to be done yesterday but I felt like shite so put it off till today.
    was a good workout, really get an awesome pump with the minute rest between sets.

    military press still feeling good.

    Leave a comment:


  • Psilocybin
    replied
    Originally posted by blindfreddy View Post
    Thursday, 15/07/21
    legs lats

    raptor squat
    200kg, 3 x 8

    raptor leg press
    220kg, 4 x 15

    bb squat
    60kg, 2 x 15

    lying leg curl
    45kg, 2 x 12

    lat pull down uni lat machine
    65kg, 3 x 10
    60kg, 10
    55kg, 10
    50kg, 10
    45kg, 10

    excellent workout, think doing the raptor squat first is the go.
    decided to do some free bb squats and see how they felt and they went well, they can aggrivate my shoulder so hopefully it won't be sore tomorrow.
    if all goes well I'll keep them in and see where I can take them.

    lats starting to come along nicely.


    Looks like a solid workout bro. I get terrible shoulder pain from back squats (and sciatica from a herniated disc) and I found front squats eliminated both of those issues. It takes a bit of getting used to but the best method for me was if I crossed my arms and had the bar across my thumbs. Plenty of ways to try it but yeah just a suggestion if backsquats hurt your shoulder. I also can get more intensity with less weight on the front squats.
    Love your work bro!

    Leave a comment:


  • blindfreddy
    replied
    Thursday, 15/07/21
    legs lats

    raptor squat
    200kg, 3 x 8

    raptor leg press
    220kg, 4 x 15

    bb squat
    60kg, 2 x 15

    lying leg curl
    45kg, 2 x 12

    lat pull down uni lat machine
    65kg, 3 x 10
    60kg, 10
    55kg, 10
    50kg, 10
    45kg, 10

    excellent workout, think doing the raptor squat first is the go.
    decided to do some free bb squats and see how they felt and they went well, they can aggrivate my shoulder so hopefully it won't be sore tomorrow.
    if all goes well I'll keep them in and see where I can take them.

    lats starting to come along nicely.



    Leave a comment:


  • blindfreddy
    replied
    Originally posted by Bulking Whippet View Post

    Yeah gaining is quite hard for myself,with a very physical job at times, plus gymtime, I'm burning alot of calories already,am holding at 95 kg currently...twice a week will be on the mats now too...Finding the balance to do the lot will take some time and adjustments...Probably drop a little in bodyweight too...I've been following along and looks like your powering along pretty well hey...keep going bruvs,ya doing well
    Thanks mate, I'm getting there, I do 2 bjj sessions a week also, I don't have a physical job as well though, that would be a lot of energy expenditure, only way you'll know how you handle it is to give it a go.

    Tuesday, 13/07/21
    chest shoulders triceps, heavy work

    flat db bench press
    32.5kg, 3 x 7
    27.5kg, 12

    incline db bench press
    27.5kg, 3 x 6
    22.5kg, 11

    standing bb military press
    25kg, 3 x 15

    standing lateral raise with band
    3 x 20 each side

    tricep push down blue band
    3 x 25

    skullcrusher hammer bar
    25kg, 3 x 12

    nice strength increase, very happy with how the press is going, military press is feeling good also, as long as my shoulder doesn't complain should be able to keep increasing the weight for a while.

    Leave a comment:


  • Bulking Whippet
    replied
    Originally posted by blindfreddy View Post

    I am getting long in the tooth mate but so far I am handling it pretty well, injury prevention is probably a bigger issue.


    Having said that though I haven't tried to gain much mass since I started training bjj, been on an extended cut/recomp the whole time.

    I think depending on how much time you were spending on the mat weekly gaining mass would be a bit more challenging.

    Sunday, 11/07/21
    posterior chain

    dead lift
    125kg, 2 x 11

    bulgarian squat
    4 x 25 each leg, body weight

    45 db shrug bb row super set x 3
    45 db shrug, 20kg, 3 x 20
    bb row supinated, 45kg, 3 x 12
    stopped there and will hit neck flex and 45 back extensions tomorrow.
    Yeah gaining is quite hard for myself,with a very physical job at times, plus gymtime, I'm burning alot of calories already,am holding at 95 kg currently...twice a week will be on the mats now too...Finding the balance to do the lot will take some time and adjustments...Probably drop a little in bodyweight too...I've been following along and looks like your powering along pretty well hey...keep going bruvs,ya doing well

    Leave a comment:


  • blindfreddy
    replied
    Originally posted by Bulking Whippet View Post
    This is good to read man,about to commence bjj myself, and have been reading through as the combination of the 2 and being able to combine without burning out is of great interest to me
    I am getting long in the tooth mate but so far I am handling it pretty well, injury prevention is probably a bigger issue.


    Having said that though I haven't tried to gain much mass since I started training bjj, been on an extended cut/recomp the whole time.

    I think depending on how much time you were spending on the mat weekly gaining mass would be a bit more challenging.

    Sunday, 11/07/21
    posterior chain

    dead lift
    125kg, 2 x 11

    bulgarian squat
    4 x 25 each leg, body weight

    45 db shrug bb row super set x 3
    45 db shrug, 20kg, 3 x 20
    bb row supinated, 45kg, 3 x 12
    stopped there and will hit neck flex and 45 back extensions tomorrow.

    Leave a comment:


  • Bulking Whippet
    replied
    This is good to read man,about to commence bjj myself, and have been reading through as the combination of the 2 and being able to combine without burning out is of great interest to me

    Leave a comment:


  • blindfreddy
    replied
    Saturday, 10/07/21
    chest shoulders triceps, volume

    flat db bench press, 1 min rest
    27.5kg, 4 x 10

    incline db bench press, 1 min rest
    22.5kg, 4 x 10

    standing bb military press
    22.5kg, 3 x 15

    standing lateral raise with band
    3 x 20 each side

    tricep push down neutral grip with band
    3 x 20

    skullcrusher hammer bar
    25kg, 3 x 10

    really good workout, 1 min rest gives an awesome pump.
    military press is going well, no shoulder pain so will go a little heavier next week.


    Leave a comment:


  • blindfreddy
    replied
    Thursday, 08/07/21
    legs

    raptor squat
    180kg, 3 x 15

    raptor leg press
    220kg, 5 x 15

    lying leg curl
    45kg, 2 x 10
    35kg, 15
    30kg, 15

    seated calf raise
    20kg, 2 x 30
    20kg, 3 x 10, super slow, hold the stretch, pain so exquisite

    changed things up a bit, starting with squats then moving to leg press and feel this is a more effective method.

    ​​​​​​​

    Leave a comment:


  • blindfreddy
    replied
    Wednesday, 07/07/21
    back bis

    lat pull down uni lat machine
    65kg, 2 x 10
    60kg, 10
    55kg, 10
    50kg, 10

    lat pull down standard cable machine
    wide neutral grip
    30kg, 3 x 10
    close neutral grip
    30kg, 3 x 20
    wide pronated grip v bar
    30kg, 3 x 10

    cable rows, close neutral grip
    40kg, 3 x 10

    ghr
    3 x 30 body weight

    preacher curl
    30kg, 6
    25kg, 2 x 10
    20kg, 10

    decided to skip bjj and get an extra session at the gym, reckon I might have sore lats tomorrow.

    considering I don't do much isolated bicep work the 4 sets on preacher fried me after all the pull downs and rows.

    good workout felt pumped as, veins popping like never before.

    Leave a comment:


  • blindfreddy
    replied
    Tuesday, 06/07/21
    chest shoulders triceps
    flat db bench press
    32.5kg, 6, 6, 5
    27.5kg, 10

    incline db bench press
    25kg, 3 x 10

    standing bb military press
    22.5kg, 3 x 15

    standing lateral raise with band
    3 x 20 each side

    tricep push down, neutral grip with band
    3 x 20

    skullcrusher hammer bar
    30kg, 3 x 8

    back on track now.
    decided to bring in some military press, trying to get some size on my delts, starting really light and we'll see how I progress.

    Leave a comment:

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