Approved Log Return to bodybuilding.... finally
- Thread starter Dan30185
- Start date
Training this morning went as follows
Seated Rows - 4 sets 12 @ 54kg
Lat Pull Downs - 4 sets 12 @ 45kg
Rack Pulls - 3 sets 15 @ 50kg
Iso High Rows - 3 sets 15 @ 65kg
Just testing the hand a bit with some rack pulls performed with wrist straps. Went better than I expected to be fair
Seated Rows - 4 sets 12 @ 54kg
Lat Pull Downs - 4 sets 12 @ 45kg
Rack Pulls - 3 sets 15 @ 50kg
Iso High Rows - 3 sets 15 @ 65kg
Just testing the hand a bit with some rack pulls performed with wrist straps. Went better than I expected to be fair
Training this morning :
Overhead Ext - 3 sets 8 @ 35kg
Bench Cable Curls - 3 sets 15, @ 10kg
Tricrp Press Down - 3 sets 15 @ 28kg
Preacher Curls - 3 sets 15 @ 25kg
All exercises modified to be used with wrist straps, going suprisingly ok , Im on TRT dose of Test onlu at 125mg per week total and given the nature I've been forced to train under recently, I'm pretty happy holding weight at moment and strength is not too bad either
Overhead Ext - 3 sets 8 @ 35kg
Bench Cable Curls - 3 sets 15, @ 10kg
Tricrp Press Down - 3 sets 15 @ 28kg
Preacher Curls - 3 sets 15 @ 25kg
All exercises modified to be used with wrist straps, going suprisingly ok , Im on TRT dose of Test onlu at 125mg per week total and given the nature I've been forced to train under recently, I'm pretty happy holding weight at moment and strength is not too bad either
keith432
Registered
You could split the 125mg into two smaller pins if you want. Some guys feel a bit more stable that way.
Thats 125mg overall, I divide the 125mg per week into daily microdosing, using Enanthate still
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Training this morning went as follows
Hack Squat - 3 sets 15 @ 60kg
Leg Press - 3 sets of 10 @ 150kg
Leg Curl - 3 sets 15 @ 40kg
Leg Extension - 3 sets 15 @ 42.5kg
Stiff leg Deadlift - 3 sets 8 @ 40kg
Went ok , getting tired of modifying anything with a barbell or dumbell to cable and strap attachments , but rigged up cable crossover to use as a means if performing some stiff legs, i train at about 2am so it enables me to have free roam of the equipment luckily otherwise I'd be unpopular. Still having ti watch how much weight i load on tje wrist straps to avoid injuring my radial or dustal forearm, but balancing act is going ok as i haven't lost too much via injury. Legs need yo come up a bit, having a bit of a time at the minute trying to get them up a bit, increasing volume a touch basing off 15 reps rather than the 8-12 i was doing, choosing the 1 or 2 exercises to push more weight with.
Hack Squat - 3 sets 15 @ 60kg
Leg Press - 3 sets of 10 @ 150kg
Leg Curl - 3 sets 15 @ 40kg
Leg Extension - 3 sets 15 @ 42.5kg
Stiff leg Deadlift - 3 sets 8 @ 40kg
Went ok , getting tired of modifying anything with a barbell or dumbell to cable and strap attachments , but rigged up cable crossover to use as a means if performing some stiff legs, i train at about 2am so it enables me to have free roam of the equipment luckily otherwise I'd be unpopular. Still having ti watch how much weight i load on tje wrist straps to avoid injuring my radial or dustal forearm, but balancing act is going ok as i haven't lost too much via injury. Legs need yo come up a bit, having a bit of a time at the minute trying to get them up a bit, increasing volume a touch basing off 15 reps rather than the 8-12 i was doing, choosing the 1 or 2 exercises to push more weight with.
keith432
Registered
How's the hand healing?
It's going really well mate, i have to keep my wrist aligned in a straight line and pretty much forced to adapt everything to cables and straps, but will be back at work without light duties as of next week , healing up well though. Can't wait to throw a Barbell and some dumbells around
Training this morning :
Lat Pull Down - 3 sets 12 @60kg
Seated Row - 3 sets 15 @ 60kg
Iso Lateral Row - 3 sets 15 @ 28kg
Post Delt Fly - 3 sets 12 @ 30kg
Iso Rows were done one handed and narrow grip to target rhomboids mire than lower lats. Seated Rows felt a bit off today, but nit the end of the world. Will switch up once hand is 100
Lat Pull Down - 3 sets 12 @60kg
Seated Row - 3 sets 15 @ 60kg
Iso Lateral Row - 3 sets 15 @ 28kg
Post Delt Fly - 3 sets 12 @ 30kg
Iso Rows were done one handed and narrow grip to target rhomboids mire than lower lats. Seated Rows felt a bit off today, but nit the end of the world. Will switch up once hand is 100
keith432
Registered
Good to hear ...
Training this morning :
Drag Curls - 3 sets 12 @ 20kg each
French Press - 3 sets 15 @ 15kg each
Incline Curls - 3 sets 15 @ 10kg each
Tri Press Down - 3 sets 15 @ 40kg
Standing Cable Curl - 2 sets 15 @ 10kg
Tri Pull Down - 2 sets 15 @ 25kg
French Press, Incline Curls modified to be done with cables. Trying to focus a bit more on short head of biceps and getting a better peak, so changing technique to ensure elbow is behind the body when curling focusing on that more than range of motion .
Drag Curls - 3 sets 12 @ 20kg each
French Press - 3 sets 15 @ 15kg each
Incline Curls - 3 sets 15 @ 10kg each
Tri Press Down - 3 sets 15 @ 40kg
Standing Cable Curl - 2 sets 15 @ 10kg
Tri Pull Down - 2 sets 15 @ 25kg
French Press, Incline Curls modified to be done with cables. Trying to focus a bit more on short head of biceps and getting a better peak, so changing technique to ensure elbow is behind the body when curling focusing on that more than range of motion .
Thus far through the return, I'm pretty stoked with the shoulders, they are returning better than I thought they would, good separation and becoming nicely rounded. Fairly happy with biceps and triceps, the long head of triceps could use a bit more mass as could the short head of biceps, but overall pretty happy with arms. Chest is returning, I've pretty much exclusively been training more upper chest and I'm pretty happy with results, still some visable gyno but that will likely be the case for some time until I can build a wider pec, but no complaints. Back , I'm happy with , rhomboids , lumbars, lats I'm pretty happy with, love to get some more width on the lats , but that takes time and a focus on vertical pulling which will be implemented, but happy. Traps are good, happy with them, they're visable, they're developed well enough to match my shoulders, I'm happy. Abs are neither here nor there, I have not directly trained abs since returning , nor will I until im finished this initial bulk, no point imo trying to develop beautiful abs in a caloric surplus, it's just a waste of time that could be used more efficiently. Legs , I am disappointed in frankly, I've put in alot of work, plenty of volume and intensity , calves are ok , but hamstrings and quads are a let down for myself at the moment. I have always been pretty strong through the legs , so finding that balance if mechanical load vs volume has been something that I've perhaps gotten wrong so far and I don't have the " in the 20s " to fall back on, this needs addressing , im thinking and increase in volume and adjustments on technique are in order. Overall relatively happy with progress so far , but legs are ripping the cheese off my biscuit. Will endeavour to throw up some pics over the next 24 hrs
ironguru
Registered
Good breakdown @Dan30185
Upper body sounds like it’s coming back nicely. Legs are usually the last to play catch up.... more quality volume and owning the reps tends to make a big difference especially if you’re strong already. Give the tweaks a few weeks before judging it. Keen to see the pics
Upper body sounds like it’s coming back nicely. Legs are usually the last to play catch up.... more quality volume and owning the reps tends to make a big difference especially if you’re strong already. Give the tweaks a few weeks before judging it. Keen to see the pics
Training this morning :
Iso Lat Row - 3 sets 12 @60 kg
Lat Pull Down
3 sets 12 @ 45kg
Shrug - 3 sets 12 @40kg
Overhead Rows - 3 sets 12@50kg
Lat Pull Down (c) - 2 sets 15@ 40kg
Lat Pull Down (w) - 2 sets 15@35kg
Lat pull downs performed with 3 grips, neutral, close and wide. Threw shrugs in on back day as well
Iso Lat Row - 3 sets 12 @60 kg
Lat Pull Down
3 sets 12 @ 45kgShrug - 3 sets 12 @40kg
Overhead Rows - 3 sets 12@50kg
Lat Pull Down (c) - 2 sets 15@ 40kg
Lat Pull Down (w) - 2 sets 15@35kg
Lat pull downs performed with 3 grips, neutral, close and wide. Threw shrugs in on back day as well
Yesterday training :
Incline Press - 3 sets [email protected] each
Cable Pullover - 3 sets 15@20kg
Pec Dec - 5 sets 15@40kg
Low to High Fly - 2 sets 12@10kg each
High to Low Fly - 2 sets 12@ 10kg each
Incline Press - 3 sets [email protected] each
Cable Pullover - 3 sets 15@20kg
Pec Dec - 5 sets 15@40kg
Low to High Fly - 2 sets 12@10kg each
High to Low Fly - 2 sets 12@ 10kg each
Cheers mate, not gonna lie, I'm starting to really envy the ability to just grab a Barbell or Dumbells , but modifying and doing what I can
Training this morning:
Drag Curl - 3 sets 12@ 25kg
Cable French Press- 3 sets [email protected] each
Tricep Press Down- 3 sets 12@35kg
Incline Curl - 2 sets [email protected]
Can be a bit difficult getting the elbows to drive behind when using cables instead of Barbell on Drag Curls and Incline Curls it's harder to hit the target outer head of biceps, but getting the feel for it now. Its quite difficult to perform a French Press with cables and straps as I normally perform them with a little " flourish " at the end a slight twist outward placing more tension on the peak contraction , but I've had to refine how I perform this with cables, but it is hitting the long head of triceps albeit perhaps not optimally, but its fit for purpose.
Drag Curl - 3 sets 12@ 25kg
Cable French Press- 3 sets [email protected] each
Tricep Press Down- 3 sets 12@35kg
Incline Curl - 2 sets [email protected]
Can be a bit difficult getting the elbows to drive behind when using cables instead of Barbell on Drag Curls and Incline Curls it's harder to hit the target outer head of biceps, but getting the feel for it now. Its quite difficult to perform a French Press with cables and straps as I normally perform them with a little " flourish " at the end a slight twist outward placing more tension on the peak contraction , but I've had to refine how I perform this with cables, but it is hitting the long head of triceps albeit perhaps not optimally, but its fit for purpose.
