Bison's Beef Building Blog

[greg]

Hope your achilles "heels" quickly

[pikeking]

good you're still training, good session too, I find anything above 100 on front squats really tough

[Bison]

Sunday 12th July
Week 5 - Upper A
2 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Inc Bench Press [90 sec][-30 sec] - Still don't like this exercise
8x90, [+1 rep]
7x90, [+1 rep]
6x90. [+1 rep]
Hammer Pulldown Machine [90 sec][-30 sec] - Good form
8x80,
8x100,
8x105, [+5kg]
7x100. [+10kg]
Bench Press [120 sec][-60 sec] - Pleased with that considering less rest.
8x100, [+1 rep]
6(+1)x105, [+5kg] (spotter helped)
5(+1)x105 [+5kg] (spotter helped)
Cable Row - Underhand Grip [120 sec] - Good form
8x75,
8x90, [+5kg]
8x90, [+5kg]
8x90. [+5kg]
Overhead Cable Tricep Extentions [90 sec] - I'm amazed at the progress I've made on these, very happy!
- (WU=15x5, 12x10, 10x15, 10x20, 10x25, 5x30, 5x35, 5x40, 5x45, 4x50, 3x55 ) -
13x60, [+5kg]
11(+2)x60 [+5kg] (rest/pause 15 sec)
Cable Curls [90 sec] - Really squeezed the muscle, great feel and pump.
15x60, [+2.5kg]
8x60(+4x50) [+2.5kg] (rest/pause 15 sec)

Total Workout Time = approx 60 mins

Haven't been able to train anywhere near as often as I planned, it's 2 weeks since I last did this workout!

On the plus side all my niggly injuries feel much better

[cheef]

some decent benching bison you get a good feel in your chest doing it?

[Bison]

I'm still struggling with the incline BB bench but it's getting there. The niggly shoulder injury isn't helping, especially as it's on a fixed 45' bench so it's very hard on the delts.

Flat bench is better though obviously it's harder as my shoulders are already fatigued by the time I'm doing it. Even so, I'm still managing to direct most of the stress onto my pecs so musn't grumble

[cheef]

yeah i dont like 45deg movements really to much shoulders as you said what about incline smyth press i rate this ona 30 or even 15 degree ,flat bench is a bit dodgy for some people stil would choose db's though

[Bison]

I don't like BB benching fullstop and this is the first time I've done for ages. Curently just alternating this with DB Inclines and Gironda's which I much prefer... need shake things up sometimes and can't just keep doing your favourites all the time unfortunately

I don't use the Smith Machine for anything, not saying it doesn't have it's uses for some people but I don't like it at all.

[Bison]

Saturday 18th July
Week 5 - Lower A
3 of 4

[Improvement over previous workout in brackets]
[Rest Times in brackets]

Squat [2-3 min] - No spotter today
8x140, [+5kg]
7x140, [+1 rep][+5kg]
7x130
45' Leg Press [90 sec] - Solid improvements again
12x280, [+10kg]
12x290 [+10kg]
Standing Single Leg Curl [60 sec] - Much better control this week at this weight, good slow negs.
12x15,
10x17.5 [+2 reps]
RDL's [90 sec] - Elevated toes on plates to help focus on hams better. Felt good.
6x140, [+20kg]
6x150, [+20kg]
6x150, [+20kg]
6x150. [+20kg]
Seated Calf Raise [-- sec] -
n/a
Standing Calf Raise [-- sec] -
n/a
Roman Chair Leg Raises -
- 15, 15, 12

Total Workout Time = 60 min approx

Haven't been able to train for a week and it's 2 weeks since I last did this particular workout so was a bit owrried how I'd perform. Also I completely went off the rails last couple of days, nothing but junk food pizza , kebab, pringles, ice-cream, etc. Also fell off the wagon and got hammered on Merlot Thurday night and last night went to the pub and had several pints.... I just can't do things in moderation

So not a bad performance all things considered, almost went green at the end and couldn't drink my PWO shake until about 30 mins later lol!

[cheef]

squats and rdl's are looking strong bison!!

[Bison]

Legs feel much stronger since switching to this upper/lower split... buying a new mountain bike has also helped I think