General Workouts

starfarer

Lucky man . So it's basically upper/lower splits then?

I've my own reasons to come off SL5x5:
1- Recovery with every workout squats
2- Days available. Yes there were 3/4 days I could go but no rests eg M,T,off,Thu,Fri,off,off.
3- lack of neural adaptation. It was low wt with low rep and I was not even getting warmed up. The wts did went up quick but body muscles were not adapted properly.
4- single set of deadlifts.
5- got bored

bubs999

Did you follow the warm up routine?  A lot of people seem to miss this out, so you wouldn't be warmed up and it would feel like you hadn't done a lot.

starfarer

I did warm ups but not aware SL has it's own specific sets. what are they like?

shodan

Back in the gym tomorrow morning for upper body again...
Dreading it already! My traps and glutes and in pieces at the moment!

I shall report back tomorrow....

bubs999

You need the paid for app, it's a small donation and in my opinion worth it, also signed up to beta test and we now have Android wear support, which is great for those of us with watches

Hopefully in gym tomorrow, so will try the next part of your workout

shodan

Upper body session today... And now I have to go to work..[emoji23]


FitNotes Workout - Wednesday 20th April 2016

** Elliptical Trainer **
- 05:00

** Cable Curl ** (Arm Superset)
- 35.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Rope Push Down ** (Arm Superset)
- 35.0 kgs x 6 reps
- 40.0 kgs x 6 reps [PR]
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Seated Cable Row **
- 30.0 kgs x 12 reps [PR]
- 35.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Seated Machine Fly ** (Chest superset)
- 10.0 kgs x 6 reps [PR]
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps

** Seated Cable Chest Press ** (Chest superset)
- 10.0 kgs x 6 reps [PR]
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps

** Standing dumbbell overhead press ** (Shoulder Tri-set)
- 15.0 kgs x 6 reps [PR]
- 15.0 kgs x 6 reps
- 15.0 kgs x 6 reps

** Lateral Dumbbell Raise ** (Shoulder Tri-set)
- 7.5 kgs x 6 reps
- 7.5 kgs x 6 reps
- 7.5 kgs x 6 reps

** Front Dumbbell Raise ** (Shoulder Tri-set)
- 7.5 kgs x 6 reps
- 7.5 kgs x 6 reps
- 7.5 kgs x 6 reps

** Rowing Machine **
- 05:00

reiteration

great stuff - tho, I would possibly suggest doing your compound movements first - i.e. chest and back (and also shoulder press) before triceps and biceps ...

I'll be doing my push workout tonight...

shodan

I shall feed that back to my PT and see what she says. I know the general rule is to do compounds first as they tend to use more energy.

This session has helped me to isn't some of my own personal weaknesses.
I need to use dumbbells more. Help with the stabilising and supporting muscles. Also this way I found out that my left shoulder is a lot weaker than the right.
But then I've dislocated it before and so dislocated the left collar bone from the AC socket...

bubs999

I reverted back to strong lifts for today, as I was trying out a new gym and on a time deadline. Working nights tonight, so I'm sure I'll feel it!

shodan

FitNotes Workout - Friday 22nd April 2016

Wk 2 session 2 Lower Body

** Elliptical Trainer **
- 05:00 [Warm Up]
- 25:00 [Main cardio after weights]

** Dynamic Stretching **
- 05:00

** Barbell Squat ** (Leg Tri-set)
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps

** Good Morning ** (Leg Tri-set)
- 55.0 kgs x 7 reps [PR]
- 55.0 kgs x 7 reps
- 55.0 kgs x 7 reps

** Squat Jumps ** (Leg Tri-set)
- 7 reps
- 7 reps
- 7 reps

** Seated Calf Raise Machine ** (Pre-Exhaust Superset)
- 100.0 kgs x 7 reps [PR]
- 100.0 kgs x 7 reps
- 100.0 kgs x 7 reps

** Leg Press ** (Pre-Exhaust Superset)
- 100.0 kgs x 7 reps
- 100.0 kgs x 7 reps
- 100.0 kgs x 7 reps

** Back Extension **
- 8 reps
- 8 reps
- 8 reps

** Plank **
- 1 rep
- 1 rep
- 1 rep