TR vs the future



  • Chest today
    Flat bench, incline machine (which has individual handles so like dumbells) cable flies, decline bench
    did some core and finished with 5 mins on the air bike (20 sec at>65RPM 10 sec rest, 20sec >65rpm and so on)



  • Shoulders today
    Standing overhead barbell press, upright rows, seated DB flies, I then did my cable pull exercise, did 2 sets of high reps seated DB press then did some low weight high rep hammy work to try and sort that issue.

    Shoulders are faarked!



  • back today:
    wide Lat pull downs, close grip pull downs, hyperextensions, barbell rows, deadlifts, russian twists, 5 mins on air bike (intervals with the work at >70rpm)



  • Leg day today, with both TR Jnrs, although older Jnr did his own thing, luckily cos I couldn't keep up with his numbers.

    Back squats, single leg-press, weighted lunges, hamstring curls, single leg extensions (low weight high reps, core then finished on the air bike

    Lunges suck, alot.



  • @taniwharugby said in TR vs the future:

    Leg day today, with both TR Jnrs, although older Jnr did his own thing, luckily cos I couldn't keep up with his numbers.

    Back squats, single leg-press, weighted lunges, hamstring curls, single leg extensions (low weight high reps, core then finished on the air bike

    Lunges suck, alot.

    Weighted lunges are good. I like the feeling of failure after doing them rather than unweighted ones.....mainly cos it happens way sooner.



  • @MN5 was only a 10kg bag, but already can feel legs will not be happy with me tomorrow.

    The older of my boys was doing them with a 10kg med ball extended up with one arm, that looked an even more evil version.



  • @taniwharugby said in TR vs the future:

    @MN5 was only a 10kg bag, but already can feel legs will not be happy with me tomorrow.

    The older of my boys was doing them with a 10kg med ball extended up with one arm, that looked an even more evil version.

    I do a few reps with a couple of 40kg plates.....I don’t like high reps of anything !



  • Started with incline DB press super-setted with push ups, Cable flies, close grip cable/bicep curls, tricep push downs (arms were knackered already) russian twists



  • Seated DB press, seated DB flies, Deadlifts, shoulder cable exercise.

    Unsure of proper name, but did the core exercise where you hold the weight on a hip and raise it over head to other hip and so on

    Did higher number of sets per exercise this week.



  • TR Jnr along today
    seated wide-grip rows, lat pull downs, deads (TR Jnr wanted to do them, so I stayed reasonably low in weight and did higher reps) seated close grip rows, hyper-extensions, 5 mins interval work on air-bike (last 3 20 sec work were at 75-80 RPM - felt like I had just finished a leg workout when I got off)



  • didnt get to the gym on the weekend, but went with TR Jnr this afternoon.

    Squats (did one set @110 on the bar - def feel I could go a decent bit heavier, but not keen just yet)
    then did one where you have your feet under some pads and then another pad 80% the way up your calf, and you 'sit' and rise up
    seated leg press (single leg)
    single leg extension (went heavy on these ones - assume all the work on my bad knee has paid off over the years cos it feels stronger)
    single leg curls (light, high reps)
    calf raises/press (on the seated leg press)



  • Standing overhead barbell press, lateral side raises, seated DB press, standing DB curls, decline side to side sit ups-supersetted with mountain climbers.

    Was gonna do triceps, but they were already burning.

    Did 6 sets, with 2 lighter ones, then set 3 and 4 were close to max weight for 3-4 reps.

    While I was there, there was a dude doing his ab workout, holy fuck! Decline med-ball sit ups, hanging toes to bar, wipers, planks as well as some other stuff I dont know names of...is a due probably 50, not big and not really ripped, but in great shape



  • @taniwharugby said in TR vs the future:

    Standing overhead barbell press, lateral side raises, seated DB press, standing DB curls, decline side to side sit ups-supersetted with mountain climbers.

    Was gonna do triceps, but they were already burning.

    Did 6 sets, with 2 lighter ones, then set 3 and 4 were close to max weight for 3-4 reps.

    While I was there, there was a dude doing his ab workout, holy fuck! Decline med-ball sit ups, hanging toes to bar, wipers, planks as well as some other stuff I dont know names of...is a due probably 50, not big and not really ripped, but in great shape

    I'm no expert, but I think you might be doing the whole "checking people out at the gym" thing wrong...



  • @voodoo haha πŸ˜„ I check the right ones out too.



  • Workout with TR Jnr today.

    bench press (I did 80 on the bar x 4, which I'm pretty happy with) then seated decline press (on a machine of sorts) supersetted with press ups, cable flies, abs, then 5 mins on the air bike.

    This was after a couple of beers, a glass of bubbly, a vodka jelly shot one of the ladies at work made and a big lunch πŸ˜ͺ



  • @taniwharugby said in TR vs the future:

    Workout with TR Jnr today.

    bench press (I did 80 on the bar x 4, which I'm pretty happy with) then seated decline press (on a machine of sorts) supersetted with press ups, cable flies, abs, then 5 mins on the air bike.

    This was after a couple of beers, a glass of bubbly, a vodka jelly shot one of the ladies at work made and a big lunch πŸ˜ͺ

    Not keen to go for more ? I've seen your push up form on FB, whilst it's not always a direct comparison you'd nail heaps more than that surely.

    I'm doing weighted push ups with a couple of 20kg plates alternating with close grip ones with time under tension. The change is working well, great fun and definitely feeling the burn nicely.



  • @MN5 said in TR vs the future:

    @taniwharugby said in TR vs the future:

    Workout with TR Jnr today.

    bench press (I did 80 on the bar x 4, which I'm pretty happy with) then seated decline press (on a machine of sorts) supersetted with press ups, cable flies, abs, then 5 mins on the air bike.

    This was after a couple of beers, a glass of bubbly, a vodka jelly shot one of the ladies at work made and a big lunch πŸ˜ͺ

    Not keen to go for more ? I've seen your push up form on FB, while it's not always a direct comparison you'd nail heaps more than that surely.

    I'm doing weighted push ups with a couple of 20kg plates alternating with close grip ones with time under tension. The change is working well, great fun and definitely feeling the burn nicely.

    What the fuck is wrong with you?



  • @voodoo said in TR vs the future:

    @MN5 said in TR vs the future:

    @taniwharugby said in TR vs the future:

    Workout with TR Jnr today.

    bench press (I did 80 on the bar x 4, which I'm pretty happy with) then seated decline press (on a machine of sorts) supersetted with press ups, cable flies, abs, then 5 mins on the air bike.

    This was after a couple of beers, a glass of bubbly, a vodka jelly shot one of the ladies at work made and a big lunch πŸ˜ͺ

    Not keen to go for more ? I've seen your push up form on FB, while it's not always a direct comparison you'd nail heaps more than that surely.

    I'm doing weighted push ups with a couple of 20kg plates alternating with close grip ones with time under tension. The change is working well, great fun and definitely feeling the burn nicely.

    What the fuck is wrong with you?

    I say the same thing about people who go on runs.

    One mans pleasure is another mans pain.



  • @MN5 TBH, I felt I could have gone more, but I am not sure if I am remembering wrong, but at my 'peak' in my 20s I vaguely recall max of about 90 on the bar (had never been that strong on the bench or pull ups) when I weighed about 85kg, so I'm probably being a bit wussy haha

    I'm a month or so into being back at the gym, and really enjoying it, will probably start to push up the weight more on a few of the big exercises over the coming weeks...πŸ€”



  • @taniwharugby said in TR vs the future:

    @MN5 TBH, I felt I could have gone more, but I am not sure if I am remembering wrong, but at my 'peak' in my 20s I vaguely recall max of about 90 on the bar (had never been that strong on the bench or pull ups) when I weighed about 85kg, so I'm probably being a bit wussy haha

    I'm a month or so into being back at the gym, and really enjoying it, will probably start to push up the weight more on a few of the big exercises over the coming weeks...πŸ€”

    Yeah I think you're selling yourself pretty short judging from your push up vids. I only watched a couple but the form was better than just about any of the others I saw.

    Again, sometimes it can take a bit to get used to the bar and weights on there but you'll smash your previous PB easy, guaranteed.



  • Back today
    Pull ups (weight assisted) seated rows (narrow grip) deadlifts, hyper extensions, straight leg raises



  • Legs with TR Jnr this morning

    Squats, weighted lunges (holding the weighted bag above my head) single leg extensions, hammy curls, calf raises, side to side crunches, air bike

    SOme of those clips going round of people breaking thier bones lifting weights has made me a bit cautious of pushing things haha



  • Chest and back today

    Incline DB press, bench press - went heavy on the db press, bit too heavy as I could barely get them up to press with no spotter πŸ˜… did 4 reps

    Straight arm pull downs (think they call that?) These smashed my tris too, Close grip pull downs which I tried to go heavy on too.

    Then did some core and 10 mins cardio.



  • Seated DB press, DB shrugs, upright rows (have to go light on these as my dodgy shoulder means I am uneven when I get to the top of the movement)
    EZ bar curls
    on the hyper extension machine/unit - I did obliques on them



  • deads, narrow pull ups, wide grip pull downs, barbell rows.

    Did some light work on my hammies and finished with straight leg raises on the dip station.

    Pushed a bit on deads with 100 on bar, only did 4 reps as I had one of my wraps wrong and was slipping my grip, but felt I could push that boat much further.



  • Leg day with TR Jnr

    Squats, with a focus on technique as I know if I wanna go heavier I need to sort it; single leg press, weighted lunges (these dont get any easier) leg curls (up with both legs, down with one) calf raises, leg extensions, hyper extensions, 5 mins interval stuff on air bike.



  • Shoulders today.

    Standing BB press, then super sets of seated DB flies and front barbell raise then onto some biceps with standing DB curl and finished with super sets of mountain climbers/plank.

    Love the pump shoulders give, probably more visible than any other muscles, and strong shoulders make other muscles around them look better πŸ˜†



  • Back today

    Seated rows, straight arm and bar push downs, pull downs, deads, hyper extensions, super sets of russian twist and planks, finished with interval on air bike for 5 mins, instead of 20 sec work 10 rest, did opposite but went 85-90rpm in the work.



  • @taniwharugby said in TR vs the future:

    Shoulders today.

    Standing BB press, then super sets of seated DB flies and front barbell raise then onto some biceps with standing DB curl and finished with super sets of mountain climbers/plank.

    Love the pump shoulders give, probably more visible than any other muscles, and strong shoulders make other muscles around them look better πŸ˜†




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