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Chris' Training Stuff


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Sorry to hear about the back problems as well. I may have missed something in your log in the past, but do you know what caused the injury and have you been diagnosed with any particular disc issues? Just curious if this was new or an ongoing thing, but either way, hope you feel better before too long!

 

 

Hey VE, To be honest I really don't know what cause the injury, I just woke up and couldn't walk.

I think it might have been bending over to pick up a towel! I think also, a heavy deadlift session could have played a part, but to be honest I don't really know, as there was no, snap type moments or anything.

I had it checked out and there is no disc or nerve issues, it's all muscular, which is good to know. Physio etc is helping.

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Got tattooed on Saturday, so no gym whilst that heals

Let me see

 

I'll post some photos soon, it's still settling in, plus it isn't finished yet.

 

Just checking in to see how your back is doing. Hope all is well. I wanna see your ink too!

 

Thanks... back still isn't 100% but it is getting better slowly...

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Saturday

 

Incline Dumbbell Bench - Palms facing

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

Incline suits my back better at the moment, strength is still good in the chest, even after a 2 week break, still it's surprising how you need your back for stability etc... So yeah, couldn't go heavier, even though my chest could have handled it.

 

Flat Dumbbel Bench

Tried, but couldn't do it with my back

 

Machine Chest Press

1 x 10 x 90kg (198)

1 x 10 x 95kg (209)

1 x 10 x 100kg (100)

 

Cable Cross Overs

3 x 10

 

Low Pull cable cross overs

3 x 10

 

Rope Push Downs

3 x 10

 

Tricep Push Downs

3 x 10

 

1 arm Cable push Downs

3 x 10

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Sunday

 

Pull ups

3 x Max

 

Lat Pull downs reverse grip

1 x 10 x 90kg (198)

1 x 10 x 95kg (209)

1 x 8 x 95kg (209)

 

Machine Seated Row

1 x 10

1 x 10

1 x 10

 

Dumbbell Concentration Curls

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Cable Curls, lying down version

1 x 10

1 x 10

1 x 10

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  • 2 weeks later...

Had a week off over Christmas as I was visiting family and the gym in their town is closed for 2 weeks over Christmas, did some push ups etc to keep things going.

 

Trained this week

Wednesday - Chest

Thursday - Back

Friday -gym closed

Saturday - Shoulders

Weight is down to 103kg (226.6) WOOT!!!

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Sunday

 

Horizontal Leg Press

1 x 10 x 200kg (440)

1 x 10 x 200kg (440)

1 x 10 x 200kg (440)

1 x 8 x 200kg (440)

 

Hamstring Curls

4 x 10

 

Calf machine

4 x 10

 

1 leg at a Time Leg Extensions

4 x 10

 

Cardio

 

I can't do squats or Deads at the moment due to my back. It is definitely improving and I am working on my core Strength a lot. It's just slowly, slowly at the moment.

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Monday

 

Chin Ups - Palms Facing variety

1 x 10

1 x 10

1 x 10

 

Dumbbell 21's

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 7 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 7 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 7 x 10kg (22)

 

Cable Curls, lying on my back

1 x 10

1 x 10

1 x 10

 

Rope Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

 

1 arm push Downs

1 x 10

1 x 10

1 x 10

 

Reverse Grip 1 arm push downs

1 x 10

1 x 10

1 x 10

 

Cardio - 20 mins intervals

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Tuesday

Incline Dumbbell Bench

1 x 10 x 45kg (99)

1 x 9 x 45kg (99)

1 x 8 x 45kg (99)

1 x 8 x 45kg (99)

 

Bench

1 x 5 x 105kg (231)

1 x 4 x 105kg (231)

1 x 8 x 100kg (220)

Was a bit fried after the inclines

 

Incline Flyes

3 x 10 x 27.5kg (60.5)

 

Cable Cross overs

3 x 10

 

Low Pull Cable Cross Overs

3 x 10

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Wednesday

 

Pull Ups

3 x MAX

 

Reverse Grip Lat Pull Downs

1 x 9 x 90kg (198)

1 x 9 x 90kg (198)

1 x 8 x 90kg (198)

 

Seated Low Row

1 x 10 x 100kg

1 x 10 x 100kg

1 x 10 x 100kg

 

Assisted Pull ups

3 x MAX

 

Upright Rows

1 x 10 x 53kg (116.5)

1 x 10 x 53kg (116.5)

1 x 10 x 53kg (116.5)

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Wednesday

 

Lunges with 20kg Dumbbells

1 x 20 (10 each leg)

1 x 20 (10 each leg)

1 x 20 (10 each leg)

 

Horizontal Leg Press

1 x 10 x 200kg (440)

1 x 10 x 200kg (440)

1 x 10 x 200kg (440)

 

Hamstring Curls

1 x 10

1 x 10

1 x 10

 

Calf Machine

1 x 20

1 x 20

1 x 20

 

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

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Thursday

 

Incline Dumbbell Bench

1 x 10 x 42.5kg (93.5)

1 x 10 x 42.5kg (93.5)

1 x 8 x 42.5kg (93.5)

1 x 8 x 42.5kg (93.5)

 

Bench

1 x 6 x 100kg (220)

1 x 5 x 100kg (220)

1 x 5 x 100kg (220)

1 x 4 x 100kg (220)

 

Cable Cross Overs

3 x 10

 

Low Pull Cable Cross Overs

3 x 10

 

Pec Dec

1 x 10 x 60kg (132)

1 x 10 x 60kg (132)

1 x 10 x 60kg (132)

1 x 10 x 60kg (132)

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Friday

Lat Pull Downs

1 x 10 x 90kg

1 x 8 x 100kg

1 x 8 x 105kg

1 x 6 x 105kg

 

Reverse Grip Lat Pull Downs

1 x 10 x 110kg

1 x 8 x 110kg

1 x 8 x 100kg

1 x 6 x 110kg

 

1 arm Seated Row

1 x 10

1 x 10

1 x 8

1 x 8

 

Reverse Flyes

1 x 10 x 15kg

1 x 10 x 15kg

1 x 10 x 15kg

1 x 10 x 15kg

 

Kipping Pull Ups

1 x Max

1 x Max

1 x Max

1 x Max

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Monday

 

Chins - Palms facing

1 x 10

1 x 10

1 x 10

 

Dumbbell Concentration Curls

1 x 10 x 20kg

1 x 10 x 20kg

1 x 10 x 20kg

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Flat Bar Cable Curls

1 x 10

1 x 10

1 x 10

 

Dips

1 x 10

1 x 10

1 x 10

 

Rope Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

 

1 arm Push downs

1 x 10

1 x 10

1 x 10

 

1 arm cable Push downs

1 x 10

1 x 10

1 x 10

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Tuesday

 

Bench

1 x 8 x 100kg (220)

1 x 8 x 105kg (231)

1 x 7 x 110kg (242)

1 x 3 x 115kg (253)

 

Incline Bench

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 8 x 100kg (220)

 

Flat Dumbbell Flyes

1 x 8 x 35kg (77)

1 x 8 x 35kg (77)

1 x 8 x 35kg (77)

 

Twisting Incline Dumbbell Bench

1 x 6 x 35kg (77)

1 x 7 x 35kg (77)

1 x 7 x 35kg (77)

 

Cable Crossovers

1 x 10

1 x 10

1 x 10

 

Low Pull Cable CrossOvers

1 x 10

1 x 10

1 x 10

 

Massive Session, got to be happy with that

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Looking solid as usual.

 

So you got more ink? On the arm/shoulder? Or elsewhere?

 

Hope all is great!

 

Thanks RC,

Training is really disrupted at the moment, basically it's 1 week on then 1 week off, due to tattooing.

Got my right arm finished

I start a 3/4 sleave on my left arm on Saturday!

So training is going to be disrupted for a little longer yet, oh well

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Wednesday

Lat Pull Downs

1 x 10 x 100kg (220)

1 x 8 x 100kg (220)

1 x 8 x 100kg (220)

 

1 arm seated row

1 x 10

1 x 10

1 x 10

 

Bent Over Long Bar Rows

1 x 10 x 80kg (176)

1 x 8 x 100kg (220)

1 x 5 x 100kg (220)

1 x 8 x 95kg (209)

 

Reverse Flyes

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

 

Kipping Pull Ups

1 x Max

1 x Max

1 x Max

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Thursday

 

Squats

1 x 10 x 100kg

1 x 5 x 120kg

1 x 5 x 120kg

1 x 5 x 120kg

 

Lower back felt ok, not great so didn't go heavier

 

Leg Press

1 x 10 x 260kg

1 x 10 x 280kg

1 x 10 x 280kg

1 x 8 x 280kg

 

Hamstring curls

1 x 10

1 x 10

1 x 10

 

Standing calf

1 x 12 x 100kg

1 x 12 x 100kg

1 x 12 x 100kg

 

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

 

Seated Calf Machine

1 x 20

1 x 20

1 x 20

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Friday

 

Arnie Press

1 x 8 x 30kg (66)

1 x 8 x 30kg (66)

1 x 8 x 30kg (66)

1 x 7 x 30kg (66)

 

Seated Lateral Raises

1 x 10 x 15kg (33)

1 x 10 x 15kg (33)

1 x 8 x 15kg (33)

1 x 8 x 15kg (33)

 

Front Raises with 20kg plate (44)

1 x 10

1 x 10

1 x 10

1 x 10

 

Overhead Press

1 x 10 x 50kg (110)

1 x 5 x 60kg (132)

1 x 5 x 60kg (132)

1 x 5 x 60kg (132)

 

Cable Lateral Raise

1 x 10

1 x 10

1 x 10

1 x 10

 

Cable 1 arm Upright Row

1 x 10

1 x 10

1 x 10

1 x 10

 

Rotator Cuff stuff

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Friday

 

Overhead Press

Drop Sets

1 x Max x 65kg ss 1 x Max x 60kg ss 1 x Max x 40kg

1 x Max x 60kg ss 1 x Max x 50kg ss 1 x Max x 40kg

 

1 arm Lateral Raises

1 x 10 x 22.5kg

1 x 10 x 22.5kg

1 x 10 x 22.5kg

 

Cable with Rope Front Raises

1 x 10

1 x 10

1 x 10

 

Seated Lateral Raises

1 x 10 x 12.5kg

1 x 10 x 12.5kg

1 x 10 x 12.5kg

 

1 arm cable Upright Rows

1 x 10

1 x 10

1 x 10

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Saturday

Barbell Curls

1 x 10 x 53kg

1 x 8 x 53kg

1 x 8 x 53kg

 

Hammer Curls

1 x 10 x 25kg

1 x 10 x 25kg

1 x 10 x 25kg

 

Rope Curls

1 x 10

1 x 10

1 x 10

 

Twisting Bicep Curls

1 x 10 x 20kg

1 x 10 x 20kg

1 x 10 x 20kg

 

Tricep Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

 

Tricep Push Downs

1 x 10

1 x 10

1 x 8

 

1 arm reverse grip push downs

1 x 10

1 x 10

1 x 10

 

1 arm cable push downs

1 x 10

1 x 10

1 x 10

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