Project ; Rev210 Fit At 40

[rev210]

wrist /arm injury giving me grief today took it easy.

scapular pullups x10

Pullups

Warm up 22 reps

+ 20kg 8 reps

+ 25kg 5 reps

+ 25kg 3 reps

[rev210]

3 months into 2014 and the booze free attempt failed. Big setbacks in training ie none. Got myself unwell.

Attempting to make April a better effort starting monday.

pullups test was promising . 31 reps

Edited April 5, 2014 by rev210

[L33SH]

April is new start month. I'm starting afresh in many ways in April... new place to livein, new training, new goals, new life!

Good luck Rev

[rev210]

Ok. Back at this thing again. Lets just say i am resetting from 0 or slighly - ve compated to when i started this thread.

Anyway;

Shoulders;

Pushups

4 x 50reps

Side barbell telegraphs (explain this one later - works the shoulder girdle as a compound movement)

20kg x 20

25kg x 20

40kg x 8

45kg x 5

45kg x 3

Light shoulder press barbell

40kg x20 x 3 sets

15min run

[L33SH]

Good to see I have some company here

[No Crust Racing]

I still lurk, all maintenance these days though, the herniated disc really slowed me down lol

Back into light squatting now

Good to see you're both still alive.

[rev210]

ok joined a actual gym now (Arena Joondalup) . 3rd week in. have rehab to do from injuries & neglect. I have elbow issues and knees. Try to get back to strong again and see my six pack at somepoint.

So I am doing basic easy stuff.

Yesterday was pull/Back day.

One arm dumbell rows.

( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively)

47.5kg x 12

50kg x 6

50kg x 6

50kg x 6

Farmer walk with dumbells + FatGripz

50kg dumbells.

Row Machine (+ FatGripz)

most of the plates x 12 (fast)

All of the plates x 8

All of the plates x 8

Lat Pull downs

set of 12

set of 6

set of 5

Incline bench face down rear dumbell flys (+ FatGripz)

15kg dumbells x 30

20kg dumbells x 15

20kg dumbells x 18

15kg dumbells x 20

Cable rope Facepulls

set of 20

set of 8

set of 8

Edited February 14, 2015 by rev210

[L33SH]

How are you finding your new gym Rev? What's the clientele like? Are there enough plates for you?

[rev210]

How are you finding your new gym Rev? What's the clientele like? Are there enough plates for you?

I like it.the staff are all on salaries,so there is no pushy attitude. I start early 5.30am -6am , so there is few people . mostly retired folks who are friendly. Through the day a mix of the usual crowd of gym goers. So going in off peak suits me.

They have squat rackrack, place to do deads and benches with Oly bars. Plenty of cable and plate based machines . decent sized leg press machine. I cacluate its got space for 600+kg. The dumbbells are only up to 50kg.They have enough 20kg /25kg plates to cater for big lifts.when I was going even during the different times day/nights I didn't see anyone lifting heavy. Will see if there is a reaction to me dead lifting later on, but I will be visiting PTC or musclepit before I embark on throwing heavy on deads and squats

Edited February 15, 2015 by rev210

[r31slpr]

Henry at muscle pit knows his stuff.

[rev210]

Yes , I used to work with Henry. Good bloke, referred a few people his way over the years. Ironically , haven't trained with him and the crew. He loves the sport,basically you don't run a powerlifting gym to get rich...so anyone doing it has the heart in the right place.

[r31slpr]

Ah good stuff. That's where I currently train. Lot of excellent lifters there too, it's very humbling

[rev210]

Push day:6 beers last night...a little less intensity....

bench press

75kg x20 warm up

80kg x20 explosive fast

120kg x4 paused

Seated dumbbell shoulder press

35kg x 10

37.5kg x 6

37.5kg x 5

Decline bench barbell skull crushers

50kg x 10 warmup

70kg x 3

50kg x 10

Close grip bench press/superset cable pushdown

60kg x 10

All the plates x 10

60kg x 12

All the plates x 8

End.

Edited February 17, 2015 by rev210

[rev210]

One arm dumbell rows.

( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively)

47.5kg x 12

50kg x 6

50kg x 6

50kg x 6

Farmer walk with dumbells + FatGripz

50kg dumbells.

Row Machine (+ FatGripz)

most of the plates x 15(fast)

All of the plates x 12

All of the plates x 10

All plates x 8

Lat Pull downs

set of 12

set of 6

set of 5

Incline bench face down rear dumbell flys (+ FatGripz)

15kg dumbells x 30

22.5kg dumbells x 15

25kg dumbells x 8

15kg dumbells x 20

Cable rope Facepulls

set of 20

set of 8

[rev210]

Seated dumbbell shoulder press

35kg x 15

37.5kg x 9

37.5kg x 9

Decline bench barbell skull crushers

50kg x 15 warmup

60kg x 10

Edited February 21, 2015 by rev210

[rev210]

Week off in Queenstown (millbrook resort) , doing the usual helicopter day / jetboat / winery etc. So no excersise and lots of wine and huge amounts of good food.

Back today ;

bench press

75kg x20 warm up
80kg x20 explosive fast
120kg x4

170kg Static hold 12 seconds

190kg static hold 7 seconds

190kg static hold 7 seconds

Seated dumbbell shoulder press
35kg x 12
37.5kg x 9
37.5kg x 9

Decline bench barbell skull crushers

50kg x 12 warmup
75kg x 4

Cable tricep push downs straight after

(cable machine)

* all the plates x 15

(Switch to lat pulldown machine)

70kg x 8

62kg x 6

62kg x 5

[rev210]

one arm dumbell rows.

( parrallel back technique (parralled to ground + FatGripz 2inch + performed explosively)

50kg x 5

50kg x 5

50kg x 5

Row Machine new one with more plates (+ FatGripz)

x 12(fast)

x 8

X 5

x 5

Incline bench face down rear dumbell flys (+ FatGripz)

17.5kg dumbells x 30

22.5kg dumbells x 15

25kg dumbells x 8

17.5kg dumbells x 20

Cable rope Facepulls

set of 8

set of 8

Set of 8

[rev210]

Felt pretty shabby this morning

Seated dumbbell press

32.5kg x 12

40kg.... Failed , got a sticking point at the bottom/beginning of the rep.

37.5kg x 10

37.5kg x 10

Decline bench barbell skull crushers

50kg x 12 warmup

75kg failed.

Did some cardio went home..

[Birds]

What do you do when you fail the single on decline skull crushers?

Edit: nevermind, got my head around the barbell position (pun unintended)...I imagine it's quite close to the floor and you can just let it go

[rev210]

What do you do when you fail the single on decline skull crushers?

Edit: nevermind, got my head around the barbell position (pun unintended)...I imagine it's quite close to the floor and you can just let it go

Fail on these is more like feeling your not going to make it as you start letting the weight back. Usually just off the of top the movement.

The tricep feels like its going to tear off at the elbow. Dropping the weight to the floor works if its light and you get fatigue . the decline version puts heaps of stress on the long tricep muscle. If you fail when the weight is heavy you need a spotter or know when to chicken out.

After the 4x 75kg on Tuesday, I probably need another week. I am keen to get this to about 85kg for a few reps.

Edited March 6, 2015 by rev210