Musefan's Training Log

[dope540]

you tank!

[MC1]

Big improvements on the squats and deadlift mate!Three PB's in one sesh, looking good.

[musefan]

Cheers guys!! No Pulse (because Iam on a break for the creatine) BCAA, taurine, beta alanine, cissus pre-workout still seemed decent!

[musefan]

Thurs 6th August

Tabata Speed Rope Skips

(1 Tabata= 20secs work, 10 secs rest for a total of 4 mins)

2 tabata speed rope skips

1st tabata: 2 footed skips averaging 60skips per 20secs

Not hard enough-toilet break then...

2nd tabata: quick single foot skips high 70skips -60ish towards the end


Just a quick session as I just got a new monitor and I spent all day playing with it. How sad!

I think i counted them right? they sound awfully high? never tried counting them before, I might have misreported them? I will count them again next time and see if its right.

I was going to go for a few rounds of double unders to finish off but a cat did a poo in my skipping spot and all i had was a small space on the patio lol

[musefan]

Sat 8th August

Shoulders+Rack Pulls

Push Press

WU

20kg x5
50kg x4

Workset

60kg x8
65kg x8
70kg x5
60kg x8

Rack Pulls (Smith Machine)

(Assuming the bar weighs nothing)

WU

80kg x3
120kg x3

Workset

160kg x5
160kg x5
160kg x4 immediately into 120 x4
160kg x4 immediately into 120 x4

Seated Dumbell Shoulder Press

Workset

24kg x7
20kg x8
20kg x7

EZ Bar Upright Rows

42.5kg x8
42.5kg x8
42.5kg x8

Bent Over Lateral Crossover Cable Raises

10kg x12
10kg x12
10kg x12

Dumbell 21's

12kg each arm

Pressups

2x20


It was a decent session with my mates from home. Dumbell Shoulder Presses felt pretty hard as they are not part of my routine. I think I hurt myself doing it by doing too much for a pretty much 1st time in ages. Now I have what I think is elbow tendonitis. In a supinated grip I get elbow discomfort and it is real tender to touch around the soft tissue around my funny bone. I have some Cissus and some ibuprofen gel so hopefully it will take 1 week to recover. So no presses or supinated grip for a week (which is annoying)so for 1 week I am going to try squating everyday instead.


Sunday 9th August

Abs, Rotator Cuff, Tabata

Abs

All below =1 circuit, 3 circuits in total done
Swiss Ball Crunches x15
Seated Oblique Twists x20
Lying Leg Raise and Touch Toes x15
Seated Ab Cycle 20x each leg
Swiss Ball Ab Rollouts x15
Swiss Ball Jack Knifes x7
Ab Vacuum x10

Rotator Cuff (Cable Machine)

Adduction and Abduction

Tabata- Kettlebell Swings+Speed Rope

(1 Tabata= 20secs maximum effort work, 10 secs rest for a total of 4 mins)

Tabata 1- Speed Rope

Tabata 2- Kettlebell swings 12kg


Kettlebell Swings

20kg x10
24kg x10

I tried adding in KB swings into my Tabata routines and they felt good. I asked the gym staff if I could do KB swings in a more open area so I can alternate between the skipping, but I had to do them in the designated area that faced wall as someone managed to throw a KB out a glass window recently by accident loool

[cheef]

delts and rack pullz are solid also tabata looks good too

[comanight2]

Quote

someone managed to throw a KB out a glass window recently by accident loool

how the .....?

Nice workin in the KB's anyway, Mine are gathering dust at the moment in the closet.

[musefan]

Thanks guys!! I've got elbow tendonitis now so I can't have a supinated grip this week and I might have to avoid presses So it looks like I might squat every gym sesh lol Also I have to use a double overhand grip for deadlift and I don't think I can hold any more than 110kg.

Coma- yeah apparently someone threw it out the window lol they must have been doing KB swings or something, what a noob lol

[comanight2]

Swings should be great unless they agitate the tendonitis - doubt they will.

I have never dropped a KB yet...mind you with wooden floors, can you blame me?

[suj]

nice sesh muse! shame about the shoulder!
you probably were going in too deep in the ROM (i used to do this also)