BanZeh return to training journal

[BanZeh]

Upper day

Inc DB press

16Kg x10
24Kg x6
26Kg x6
28Kg x6

Wide grip pullups

bw x6
+5Kg x6
+7.5Kg x6
+5Kg x5 (hurt my shoulder )

Benchpress

60Kg x10
60Kg x12

Cable row

90Kg x15
100Kg x12

Seated shoulder press

16Kg x10
16Kg x3(shoulder felt horrible)

Dips

bw x10
+5kg x10 (stopped as shoulder was too bad)
wide grip pulldown
25Kg x10

Cable curl

45Kg x10
Preacher 30Kg x6


Was an ok session till I hurt my shoulder, but chest strength seems to be progressing which is a big positive as I have had trouble with this for a long time. Hoping to set a new bench 5rep pb in my next upper session.

[BanZeh]

Quote

good squats there buddy, your doing a very similar routine to me and i'm loving it the incline db before the bench is a propa killer i find, hope it all goes well.

i think it would help if you stuck to the routine you set upon doing as then you would know what weight you did last session and could try and get more reps and eventualy up the weight, this is the tried and tested method. then try changing exercises in a month or two.

my 2p anyway

I am sticking to the routine I intended upon. I have 2 different upper and lower days in a 4 day split. I have changed pendlay rows because I wasnt liking them, and I add an extra set here and there of things as I feel like but am essentially following my routine.

[BanZeh]

Lower Day

Deadlifts

60Kg x5
100Kg x5
125Kg x5
135Kg x5
145Kg x2 (my training partner told me my form was terrible, and when I forced myself into correct form I failed on the third )
120Kg x5

SLDL

60Kg x10
80Kg x6

Calf raises on leg press

120Kg x10
140Kg x10

Leg press

160Kg x10
180Kg x10

[BanZeh]

Upper day

Benchpress

20Kg x12
50Kg x5
70Kg x6
80Kg x6 pb!
75Kg x6

BOR

60Kg x6
70Kg x6
80Kg x6
75Kg x6

Inc Dumbell press

24Kg x10
26Kg x6(didnt feel good)

Lat pull down

60Kg x10
70Kg x10

DB Shoulder press

16Kg x10
16Kg x6 (shoulder still doesnt feel good)

Cable curl

40Kg x10
45Kg x10
Preacher curl
30Kg x8

OK session the Bench PB has been a looooooooong time coming so am happy about that, and this routine seems to be working for my chest strength.

[BanZeh]

Lower day, at a different gym today so workout was slightly different

Squats on smith machine

30Kg x10
90Kg x6
130Kg x6
140Kg x6
150Kg x6 -pb+5Kg
90Kg x10

Leg curl

40Kg x10
60Kg x10

Calf raises on leg press

140Kg x6
160Kg x6
180Kg x6

Leg press

170Kg x10
200Kg x10

Hanging raises 10


Pretty good workout, squats felt strong, although am now much preferring free weight squats.

[BanZeh]

Upper Day

Inc DB press

14Kg x10
20Kg x6
26Kg x6
28Kg x6
28Kg x6

Wide grip pull up

bw x6
bw +5Kg x6
bw +10Kg x6
bw +5Kg x6

Benchpress

60Kg x10
55Kg x10 - wide grip as recommended in this threadhttp://forum.myprotein.co.uk/showthread.php?t=18655 - Felt much harder

Seated cable row

100Kg x15
wide grip cable row
100Kg x10

Seated db shoulder press

16Kg x10
16Kg x9 - Shoulder starting to hurt again

Dips

bw x10
bw+ 5Kg x10
bw +10Kg x1 - Shoulder felt horrible so stopped

Tricep pulldown

25Kg x10

Preacher curl

27.5Kg x10
27.5Kg x10


Not a bad session although think I suffered after having a rare heavy weekend as it was bank holiday. Shoulder still causing problems but got alot further in my workout this time without it effecting me.

Weight now 13 Stone approx 13% bf

[BanZeh]

Upper day

Hadnt trained for a few days as my shoulder has been hurting badly.

Benchpress

Warmup

75Kg x6
80Kg x2 - didnt have a spotter and shoulder felt dodgy so didnt want to carry on
75Kg x6

BOR

Warmup
75Kg x6
85Kg x6 -pb
80Kg x6
55Kg x8

Inc DB press

24Kg x10
26Kg x8

Lat pulldown

60Kg x10
70Kg x10

Military press (changed to this as it puts less strain on my shoulder, and kept light)

35Kg x10
35Kg x10

Cable curl

40Kg x10
45Kg x10
db curl 14Kg x8


An ok workout, pb on BOR felt easy which is a good sign for doing more. Continuing shoulder problem is not making workouts fun right now tho. This is proberbly the last week of doing this routine and shall be changing to a 3 day routine with the start of rugby season.

[BanZeh]

Sample new routine, will also post in the BB section of the website to see if anyone has any advice.

Back and Triceps

Deadlift 4x5
BOR 3x6
Lat pulldown 3x10
Weight dips 3x8
Tricep pushdown 2x10

Chest and biceps

Benchpress 3x6
inc DB bench 3x10
Flyes (db or cable) or gironda dips 2x10
DB curl 3x8
BB Preacher curl 2x10

Legs and shoulder

Squat 3x6
Calf raises 3x10
Leg Curl 3x10
Hang clean - push press 3x6
db lateral raises 2x10
Possibly Leg press 2x20


Idea is I do this as often as I can hopefully at least every 9 days.

[BanZeh]

Lower day

Squat

Warmup
125Kg x6
135Kg x6
130Kg x6
Box Squat (Thought id try it as im considering it for routines in the future)
80Kg x10

Leg extention

35Kg x10
45Kg x10

Calf raises on Leg press

140Kg x10
170Kg x10

Leg press

180Kg x10
210Kg x12 - the full stack is now in sight at 260Kg

Ok workout, altho I felt a bit like I was going through the motions, although the squats were my heaviest to date with a freeweight instead of a smith machine, and depth was pretty good. Box squats felt interesting, they work up a good sweat.

[BanZeh]

Upper day

Bit of a ****up today, I forgot my dipping belt, and the bar in the gym had snapped for the lat pulldown machine!

Inc DB press

Warmup
26Kg x6
30Kg x6
28Kg x6
Flat db bench 26Kg x6

Wide grip pullup bwx10
Lat pulldown with close row attachment
80Kg x10
85Kg x10
Wide grip pullup bwx6

Benchpress

65Kg x10 Wide grip
70Kg x5
60Kg x10 wide grip

Extended seated row

65Kg x10
75Kg x10

Military press

35Kg x10 (shoulder still not right so stopped)

Dips

bw x10
Tricep rope pulldown
30Kg x10
40Kg x10
45Kg x10

Kneeling cable crunches(while waiting for preacher)
30Kg x10
40Kg x10
50Kg x10

Preacher curl

30Kg x10
EZ bar curl wide grip x10
close grip x8


Strange workout but not having my belt through me off a bit and I then felt like trying some other things, whats the worst that could happen?