Workout progress

[Tallah]

Ok so after some physio and rest my knee feels much better. Hitting the gym again on monday and will keep a regular log. it will be exactly 3 months of training before the holidays start. also got v-max, so i'll give some feedback on how that works out for me. that takes the supps to vmax, syn and p.whey. same routine that combines ht and strength training.

going today to do some light training upper body and lower body tomorow. i'll go crazy if i injure again.

[edd]

good to hear it's better, being injured sucks

[Tallah]

Thanks Edd.

Had max pump yesterday and i was surprised at how bad it tasted! Not sure if it was because i was expecting something similar to pharma whey and i wasn't expecting the fizz. Either way it was an intense session and i ran out of gas very quickly. Found myself shaking at times and my heart pumping hard for most of the hour. Was quite uncomfortable

all 60 second rests

bb bench press - 55kg 6 reps x 4, 55kg 4 reps
pull ups - 8 reps x 3, 4 reps x 2
bb standing overhead press - 33kg 6 reps x 2, 33kg 5 reps, 33kg 3 reps x 2.
bb bent over row - 33kg 8 reps x 5
standing ez biceps curl - 20kg 8 reps x 5
lying triceps exten - 20kg 8 reps x 4

i felt very weak last night. some exercises i felt i could do more but others my energy was just depleted. not easy doing a strength session on the first day back.

lowerbody ht today, looking forward to it.

[Tallah]

tuesday - lower ht

60 second rests

back squat - 3x 40kg 15 reps

barbell standing calf raise - 1 x 20kg 15reps
1 x 30kg 15 reps
1 x 30kg 10 reps

dumbell romanian dl - 3 x 38kg 15 reps

machine leg curl - 3 x 40kg 15 reps

machine leg extension - 3 x 30kg 15 reps

rope crunches - 1x 45kg 15 reps
2 x 55kg 15 reps

felt pumped the whole way through. legs felt a bit weak after a while on the squats. not bad for the first day back on legs.

aching all over now!!

[Tallah]

thursday upper ht

60s rests

db incline bench press - 32kg 15 reps
32kg 13 reps
32kgs 7 reps (i was pissed at not even being able to do 10)

pull down curl grip - 50kg 15 reps x 2
50kg 12 reps

cable side lat raise - 5kg 15 rep x 2
db rear lat raise - 14kg 15 rep x 2

incline hamer curl - 24kg 15 rep x 3

cable seated row - 45kg 15 rep x 3

db shoulder press - 28kg 15 rep
24kg 10 rep
20kg 10 rep (shoulders were knackered)

cable tricep pushdowns - 30kg 15 rep
35 kg 15 rep x 2

again body still aching all over. today is lower body strength then 2 days of much needed rest.

[Tallah]

lower body strength

60s rests

front squats - 3 x 35kg 5reps
2x 40kg 5reps

dead lifts - 45kg 5reps
3x 50kg 5reps
55kg 5reps

machine leg curl - 5x 60kg 6reps

seated calf raise - 5x 90kg 10reps

swiss ball crunch - 5x 10reps

felt great today. even though the ache from earlier in the week is still there i felt i could do more on the squats and deadlifts. decided to keep it at a safe weight until my body recovers properly.

2day rest over the weekend

[Tallah]

Last weeks log -

monday

upper body strength

60s rests

pull up - 3x 8 rep
1x 6 rep
1x 5 rep

bar military press - 2x 35kg 6 rep
3x 30kg 6 rep

bb bench press - 3x 55kg 6 rep
1x 55kg 5 rep
1x 55kg 4 rep

bb bent over row - 5x 40kg 8 rep

lying tricep extension - 4x 24kg 8 rep

standing bicep ez curl - 5x 20kg 8 rep


tuesday -

lowerbody ht

60s rests

back squat - 3x 40kg 15rep

bb standing calf raise - 3x 30kg 15rep

db romanian deadlift - 3x 36kg 15 rep

machine leg curl - 3x 40kg 15 rep

machine leg extension - 3x 30kg 15rep

rope crunches - 3x 55kg 15rep


thursday -

upper ht

60s rests

cable seated close row - 3x 45kg 15 rep

cable side lat raise - 2x 5kg 15rep

cable tricep pushdown - 3x 35kg 15 rep

db incline bench press - 3x 32kg 15rep

db standing shoulder press - 28kg 15 rep
24kg 15 rep
24kg 9 rep

incline hammer curl - 3x 24kg 15 rep

pull down curl grip - 3x 50kg 15 rep

rear lat raise - 2x 14kg 15rep


friday -

lower strength

60s rests

calf raise - 5x 90kg 10 rep

bb deadlift - 5x 55kg 5rep

front squat - 2x 40kg 5 rep
3x 45kg 5 rep

machine leg curl - 5x 60kg 6 rep

swiss ball crunch - 5x 7kg 10 rep

[Gavin Laird]

Just checking in, good to see you recovering well and moving some weight.

[Tallah]

thanks gavin.


upper strength

60s rests

pull ups- 3x 8rep
1x 6rep
1x 5rep

bar military press - 5x 30kg 6rep

bb bench press - 5x 55kg 6rep

bb bent over row - 4x 40kg 8rep

lying tri extension - 4x 24kg 8rep

standing bicep ez curl - 4x 20kg 8rep


lower ht

45s rests

back squat - 3x 40kg 15rep

bb standing calf raise - 3x 30kg 15 rep

db romanian deadlift - 3x 36kg 15rep

machine leg curl - 3x 40kg 15rep

machine leg extension 3x 30kg 15 rep

rope crunches - 3x 55kg 15 rep


upper ht

45s rests

cable seated close row - 3x 45kg 15rep

cable side lat raise - 2x 5kg 15 rep

cable tricep pushdown - 3x 35kg 15rep

db incline press - 3x 32kg 15rep

db standing shoulder press 3x 20kg 15rep

incline hammer curl - 3x 24kg 15rep

pull down curl grip - 3x 50kg 15rep

rear lat raise - 2x 14kg 15rep

phase 1 of ht complete. made some mistakes along the way. was struggling with a few of the upper ht exercises as i was hitting 15rep max instead of 15rep with ease which makes phase 2 real bloody hard so i'm going to take the weight down an inch on the ones i was struggling with.

7day rest now

[Sub Zero]

Just eat super clean Talah and get plenty of rest, get back to training when ready