Pete's workout's

Hi all,
here's the first of my updates on my workouts. Because of designing this messageboard & a few other reasons I didn't get around to my main workout until pretty later..infact I just finished.
Anyway here's my day:
AM
Pilates plus 8 minutes of abs to finish
PM
barbell Parallel back Squats 4x6 reps
supersetted with
Stiff arm pullover 4x10

Squat lockout 3x6 [a squat lockout is the top portion of the squat, gets me used to heavier weights on my back]

Safety squat bar standing calf raise 3x12 [one of the best bars in the world, try one if you can!]

Glute-ham raise 2x6 [I find this one pretty hard]

Neck harness (front & back) 2x10
supersetted with
Side neck raise 2x10
I've started to include these as a rehab. I've had some neck issues, so I've begun to work on correcting any potential weakness &/or lack of function. As I don't do contact sports I'm not bothered about building a huge neck, it's purely for rehab.

Barbell hold 1x max hold

Finish up with some stretching, then protein to finish
I'm still recovering a bit from flu & then mild food poisoning, but not too bad a session

Nice one Pete

Tues 28 May
AM
jogging along the prom 35 minutes up to the Vbites vegan café & back.

PM

BB Bench Press 3x6
High Pull 3x6
BB Shoulder Press 3x6
Side bend 3x10
L-flye 3x10

End with foam roller & tennis ball myofascial release techniques

Pretty short 'n' sweet that one, quite fun.

Suffering a bit from DOMS in the legs from yesterday.

Vbites yum yum

Thurs 30 Jul
AM
Run up to vbites
Pilates
8 min of abs
(this is more than I normally do AM, more usually it's either run or pilates/abs)

PM
'Suspended bar' 40° good morning 3x6 - using a safety squat bar from the bottom (it's my version of a suspended bar good morning, I get the bar to a similar angle as hanging by chain, but on pins as I don't have chains hanging from the ceiling

DL 3x6 (hook grip)

Partial DL 3x6 (hook grip) - I'll have to up a picture of how I do this one day as it's unusual (& involves using BIG chains )

DB bent over row 3x6

DB Kelso Shrug 2x5 (was running out of steam a little bit)

Pull-up (pronated grip) 3xmax

Stretch to end

Can't touch John in terms of chinning ability
Ran out of steam a little towards the end - I think the extras done AM may have cut-in to the later weights (or maybe I'm just a wuss )

Trust me John he is a "WUSS"

OK here's 'pete's wussy workouts update' (I should change the title )
Fri 31 Jul

PM

Power cleans 4x3

Shrugbar shoulder press (extending the bar using 'talons' so it fits into a rack) 3x6 - I use the 2" grips on a tandem grip shrugbar I had made to my specs, the 2" is dead comfy for the pressing & I can get a better ROM than a barbell

Shrugbar shrug 3x10 - again using the 2" grip, this is again for some neck/trap work. I stay at the 2" grip, so grip limits the weight, the idea being to help the neck & trap rehab a bit, not build mega-traps (not that I'd turn down mega-traps )

BB wrist curl 1xmax

reverse wrist curl 1xmax

Side plank 1xmax (both sides)

Front Plank 1xmax

Ended with a truncated soft tissue session. I was feeling a bit tired at the start, by the end I felt pounded into the ground. I kept it short & focussed - in & out quick - now I'm fit for nothing until tomorrow. Hopefully I'll be feeling better by then?
That's me signing off for tonight, eat & bed it is!

What a wussy workout and it floored you come on sharpen up boy get more protein down ya and every rep yell "VEGAN POWER BABY IT,S NOTHIN BUT A SOYA BEAN"
Robbie

that's ace

Quote :

"Ain't nuthin' but a soy bean!"

I might steal that as my slogan

Sun 2nd Aug
Did things a little differently today. I've discovered that me & avocado houmous don't get along, so after a day with a dodgy belly yesterday I was a bit concerned about getting the legs done, so I did weights, then run, usually I run AM & train with weights PM, so today looked like:

Parallel barbell back squat 4x6
supersetted with
stiff arm pullover 4x12

Full Olympic style front squat 3x3
supersetted with
stiff arm pullover 3x12

Leg curl 3x10

Donkey calf raise 3x10

Neck harness 2x12

side neck 3x12 (each side)

1 hand pinch grip 1x5 (each hand)

followed by stretch

Catch my breathe then out for a run along the promenade for 45:15 (past vbites which wasn't as packed as I expected). I was between 5-7 minutes slower on the run than usual, but that's to be expected after doing legs...I was also trying out some new footwear, so 2 reasons for the slower time.
I had a good session today, felt stronger despite not really eating before training.
I also focussed on not resting in a slouched position between sets, that could have helped maintain back strength throughout the session?

I don't usually go by time these days. I train by intensity, once I drop below a certain energy level I know I'm done. As an ectomorph, long duration, less intense workouts don't really do the stuff for me. Higher loads (for me), with longer rest times work best. If you go too long as an ecto you just burn calories & recovery, you break down so much you never get to the building up stage! You're more a mesomorph, so you'd expect different training even if we had identical goals.

I really think, in the name of universal equality, you should suffer more.

3 Aug
Today felt ok, not completely dead to the world. Haven't done dips for a while, so they are alternating with the bench this cycle, started fairly moderate on those. As you may notice some of my exercises are being done weekly, some fortnightly & as you'll see next week, some every third week. It's just a variation that allows for more variety within this training cycle as I'm hoping to stick at it for a while
Anyway todays sessions were:

AM
Pilates

8 mins abs

PM

weighted dip 3x8

dip 'shrugs' 3x10

high pull 3x6

BB shoulder press 3x6

side bend 3x10

L-flye 3x10

now onward to eat my salad

ROFL another wussy w/out there buddy come on step it up

Side bend,s yeah he want,s a "thicker" waist

I'm actually trying to increase core stability, I don't mind adding a little thickness to my waist if the big lifts improve. I know I'm in the minority, but I like the look of fairly developed obliques, it doesn't seem right to have small, underdeveloped obliques to me
Obviously not to excess, but some of the oldtime bodybuilders had ace oblique development. Guy like John Grimek had a fantastic build that included obliques in proportion to his other muscles, George Hackenschmidt had huge obliques (bigger than I think I'd want), but he still looked awesome



Grimek



Hackenschmidt

It's wussy and you know it, Pete.

Mucho Wussy
Gone are them days small waist makes the rest of you look bigger same with small forearms makes your bi,s/tri,s look bigger
For core all,s needed is hyperextentions and ab crunchies/pull in,s
Love ya RobbieX

Bah! I want Draper forearms too


I'm just an old fashioned guy

Pete wrote:

I know I'm in the minority, but I like the look of fairly developed obliques, it doesn't seem right to have small, underdeveloped obliques to me

I'm with you on being in the minority there as well. Just looks stronger to me.

Bad toe day (see my injury write-up for details)
So no running today.
Instead AM I knocked out a session of pilates & 8 minutes of ab work (continuous)

A few people have asked 'why pilates' & I'll be honest, yes Jay Cutler does it & a few other bodybuilders have started using it, but it's not that. My girlfriend has fibromyalgia & it's the only form of exercise we can now do together, so I do it because we can do it like together like we used to train before she got ill. So, not really very scientific, sorry!

No weight training today, so that's your lot for today.