Old git journal!

[simon m]

It's eleven months since I began training after a very long lay off and here's my journal:


Saturday 31 March 2007 - Chest and Back

Cadence: I use a medium slow cadence as I feel this deep in the muscle tissue

Range of motion: on pressing I never fully extend as this take pressure from the target muscle and becomes a triceps exercise

Rest between sets: minimal, 60 seconds at most (I like to get a sweat going)


CHEST

Seated Machine Press

70kg x 10
80kg x 10

Dumbell Flyes

15kg x 8
15kg x 8

Dumbell Incline Press (15 degree angle)

30kg x 6
30kg x 6
30kg x 5
28kg x 8
28kg x 5

BACK

Reverse Grip Lat Pulldowns

80kg x 10
90kg x 10
110kg x 8

Dumbell Rows

30kg x 8
32kg x 8
32kg x 7

CARDIO

Stationary Bike
21 minutes 8km


COMMENT

I would have liked to have down more on the dumbell press, but as it's been quite damp my rights shoulder is really aching. I expect to be back up at 32kg for 8 reps next week.

That's it folks....

[Gareth83]

why do you use a seated machine, when by the sounds of it you have access to a decent range of DB's??

I would ditch the fly's in favour of decline bench or maybe flat bench if you don't have access to a decline bench.

What is your split like?

I think, actually I advocate you SHOULD be doing deadlifts for back

[simon m]

Gareth

I'm gonna do declines, but the leg restraint was nicked, so waiting for a replacement.

I'm doing the machine press as a light warm up.

With regard to deadlifts, I may bring these back into my routine, but I'm struggling with a knee injury, so trying to avoid heavy compound movements such as deads and squats at present , but ideally, I should be doing them and hope within next few weeks to be able to again.

Thanks for input.

[Gareth83]

fair enough

whats the rest of the split like?

you doing legs at all?

[simon m]

I do legs and shoulders on Sunday and Arms on Wednesday as I've got a young family and it's difficult to get the time.

I'm doing light leg press, extensions and curls, but hope to go back to squats and drop presses.

[Gareth83]

you ever thought about doing a push/pull/legs split?

I think that is one of the best splits especially for the time-conscious. I can do my sessions in 40mins and hit every muscle efficiently

[simon m]

I quite like the current split as if I'm busy during the week I can drop arms. Probably will look at a new split in a few months time, but this is working well, so will keep with it.

[Gareth83]

Quote

but this is working well, so will keep with it.

that's the most important thing to bear in mind

[James Copping]

Looks good, strong pulldowns!

[simon m]

Thanks Meat,

when the shoulder doesn't ache, when it's dry, I can shift soem weight, but I'll never be 25 and uninjured again.

Like 43, I just have to accept that I'm older and try to use better technique to get results