Approved Log Return to bodybuilding.... finally

Training this morning :

Leg Extension - 15 x 56kg
Leg Press - 12 x 140kg
Standing Calf Raise - 10 x 125kg

Kept it nice and streamlined this morning, each exercise had 2 warm up sets , supersetting Leg Extensions into Leg Presses finishing with Standing Calf Raises. Reduced amount of exercises for this Leg session , spending a but more time in the actual technique itself and moving through the tempo as slowly as I had the patience to do so
 
Training this morning:

Machine Curls - 65kg x 10 ( 1 partial ) mac
Skullcrushers - 45kg x 10 bb
Barbell Curls - 48kg x 10 bb
Tricep Push Downs - 47.5kg x 8 mac

Started with Machine Curls supersetting with skullcrushers , lowered as deep into the eccentric as i coukd into the skullcrushers. 3 min rest then into Barbell Curls supersetting with TPD. Went fantastic this morning, last arm day I wasn't in the fight and it was a bit of a write off , but this morning was felt killer, weight up on all exercises , very happy today
 
Training this morning :

I.L.I.P - 8 x 87.5kg mac
Pec Dec - 8 x 50kg mac
Chest Press - 8 x 80kg ( 2 partial ) mac

Weight up on all 3 exercises , felt better on the Pec Dec than last time, not 100% on the Incline Iso Lateral Press machine, thinking I may return to conventional Incline split pressing with dumbells , for the next chest session.
 
Feel like I am going to change up a little into a bit more volume, still train with intensity but give the Heavy Duty a respite for a month or two. Lifting slightly lighter with an extra set per exercise and adding perhaps. Feeling a little taxed as its been a huge period with big hours at work, wedding and fixing a fair bit around home. Still feel good and that I can milk a bit more out of the current routine, but joints dont feel as lovely as they can do, so will change it up a bit and use a different tool in the toolbox and pull out the Heavy Duty again in another 2 - 3 months
 
Last edited:
Dan30185 said:
Training this morning :

I.L.I.P - 8 x 87.5kg mac
Pec Dec - 8 x 50kg mac
Chest Press - 8 x 80kg ( 2 partial ) mac

Weight up on all 3 exercises , felt better on the Pec Dec than last time, not 100% on the Incline Iso Lateral Press machine, thinking I may return to conventional Incline split pressing with dumbells , for the next chest session.
Click to expand...
If the incline machine isn’t feeling right try swapping to incline DB press for a bit can be a good call. The DBs let you adjust your arm path a bit more naturally.
 
Dan30185 said:
Feel like I am going to change up a little into a bit more volume, still train with intensity but give the Heavy Duty a respite for a month or two. Lifting slightly lighter with an extra set per exercise and adding perhaps. Feeling a little taxed as its been a huge period with big hours at work, wedding and fixing a fair bit around home. Still feel good and that I can milk a bit more out of the current routine, but joints dont feel as lovely as they can do, so will change it up a bit and use a different tool in the toolbox and pull out the Heavy Duty again in another 2 - 3 months
Click to expand...
Yeah dropping the load a bit and adding a bit more volume for a block is a fine. It's a good way to keep training but also gives the body a bit of a reset. You can always push the intensity back again when ready.
 
keith432 said:
If the incline machine isn’t feeling right try swapping to incline DB press for a bit can be a good call. The DBs let you adjust your arm path a bit more naturally.
Click to expand...
Agree yeah , there's something about tge machine variant that I dont like ,it does feel an abnormal line , a bit like squats in a smith machine can feel. I've not been able to put my finger on it until you mentioned it , but thats precisely what it is
 
Training this morning :

Skullcrushers - 52.5kg x 8
Barbell Curls - 50kg x 8
Machine Curls - 65kg x 10 ( 3 partial )
Tricep Push Downs - 50kg x 8

Hit arms, final arm day under the Heavy Duty routine for a bit, went well up on weight on all exercises except the Machine Curls, did them third in order this time as opposed to straight up, so not terribly surprised. As per normal all exercises consisted of 2 warm up sets first , but happy I could execute quality skullcrushers with that weight and not feel too much tension on the elbows , usually I use an EZ curl bar for this , but went back to the straight bar and thumb on top in a true overhand grip and worked well in keeping the elbows safer.
 
Training this morning

Pec Dec - 2 x 10 @ 42kg mac
Incline Split Press - 2 x 10 @ 38.5kg each db
H> L Cable Flyes - 2 x 15 @ 15kg
L>H Cable Flyes - 2 x 15 @ 15kg
Dips - 1 x 13

First session out of the Heavy Duty routine , not adding a huge amount of volume and still trying to primarily use mechanical load as stimulus, just adding an extra set accross the board , lightening the weights a bit and focusing on range of motion . Went oretty well , quite happy with the balance on it of volume vs load
 
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