"T's" log

I really have fun! That's very important to be happy with things you do

The Highland Games comps are Team comps and also Comps where you start alone.

As said, this is the first time I start again since years, so let see how it goes




Because I have no time to train tomorrow, I decided to train this morning.....



Today's training:

(an easy one)


Benchpress

8 sets w// 62% - each 6 reps

Dips (BW only) 2 sets - 8 reps each


Incline press w// DBs 2 sets each 8 reps


Shoulders:


Dumbbell Lateral Raise

1 warmup w// 10 K
2 working sets w// 18K - 8 reps each

Shrugs
4 sets w// 60 K (havent count the reps...)


Back:

3 sets seated rowing machine


Triceps:

2 sets Cable triceps pulldown w// 30Kg(???) - 15 reps each



Grippers:

3 sets TNS w// the Tetting cert SM


Thats it for today! Now Pasta and later BURGER KING......the week was good....

Have a great "restweekend" guys.

Cheers

--T

Today's training:


Benchpress

8 sets w// 62% - each 6 reps


Dips (BW only) 2 sets - 8 reps each


Biceps:

Strict Curl EZ bar

8 Kg - 6 reps
28 Kg - 6 reps
43 Kg - 3 reps
48 Kg - 1 rep
53 Kg - 1 rep
58 Kg - 0 rep
55.8Kg - 1 rep



Triceps:

"nosebreaker ez bar"
40 Kg - 3 sets - between 6 and 15 reps

tripceps cable pushdown

2 sets w// 30 and 35 Kg (max reps)

triceps cable reverse

2 sets w// 30 Kg (max reps)




later today maybe some TNS closes w// Tetting Cert SuperMaster Gripper..but not sure right now.


BR//

--T

some early bird training today

Bench
8 sets Bench w// 62% (6 reps each)

2 sets Dips (bw only) 8,8


Biceps:

Strict Curls w// OLY bar

20 x 10
6 x 40
3 x 45
1 x 50
1 x 55

Hammer curls

18 Kg x 10
20 Kg x 10
24 Kg x 7

this morning 50 mins on my cardio - bike

Evening - Training:

Shoulders:

Db Shrugs - reduction sets 52/32 Kg - 2 sets

Front Military Press - 2 sets - warmup, PAIN! in the shoulders and stopped directly!

Back:

Seated rowing 6 sets between 60 and 120 K


Triceps:

Close grip BP - 4 sets w// 80 a 10 - 12 reps

2 sets Cable triceps pulldown w// 40Kg - 15 reps each

STOPPED AFTER THAT! SHOULDER HURTS TOO MUCH!



Sometimes it's better stopping before some serious injury come up!

Next workout is defently moved!!!!!!!!!!

Tata

--T

David Horne wrote:Oh yes stopping before something happens is always the best route to take.

A lesson I have (stupidly) left to learn!

Thanks David for the wishes

Today's Training

Cardio - 6 km running in the snow

FUN!

Shoulder felt better!


Latest workouts:

Jan, 12: Some Cardio (running)

Jan, 13: Some real lightweight benchpress (8 sets x 6 repetitions), dips (2 sets x "8"), strict curl (5 sets) and hammer curls (3 sets).

The "High volume phase" of the currently used 3x3 system with sub-max weight (benchpress) is so boring!
I am really looking forward to go over to the „Competition-Phase“.

Both of the phases take 4 weeks. This week is the last week of "High volume phase".
pheeeew! Then - next week the „Competition-Phase“ starts for 4 weeks! Then I will see if this program helps
I used the 3x3 some years ago and I was really surprised. After 8 weeks I was able to Bpress +7.5 Kg max!
So not that bad, isnt it?!

Have someone of you expirience with the 3x3 system?

All the best guys - enjoy the training.


--Thorsten

Sorry guys; I was a bit lazy posting my routine the last days.

Shouder seems fine, no pain, will warmp very carefully in the last days.

In the meantime I finished phase 1 of my benchpress routine and directly moved into phase 2.

Now some heavier weights

2 heavy sets Benchpress today; Biceps and Triceps.

I am on business travel 2morrow and the day after, will train on Thursday and Friday again and on Saturday morning I fly to
San Francisco. Found a nice gym there, 1 block away!

General Training:

For other body parts I will give Doc Hadfield's recommendation plan a try:

For example Biceps:

Strict Curl: 2 sets w// 4 - 6 reps.

Hammer curls: 2 sets w// 12 - 15 reps.

reverse curls: 2 sets w// 20 - 25 reps.

Not sure if it will increase my Strict curl power but who knows. Never followed this routine, therefor I cannot know.


Anyone expirience w// it and can recommend it....or not?



BR//

Thorsten

Yesterdays training:

chest:

5 sets benchpress w// 60% - each set 6 reps

dips 2 sets - 8 reps

biceps:

strict curl:

20K x 10
30K x 6
40K x 4
45K x 4
45K x 4

30K x 15
20K x 15

Back from San Francisco USA.

Had there in the really funtastic hotel gym 3 great workouts.

workout #1:

1) Chest:
Benchpress - 2 sets w// 85%
Dumbell incline press - 3 sets with 35 Kg each hand

2) Biceps
Barbell Curl (Cheat curls) up to 80 Kg
Dumbell Curl (Hammer) 2 sets lightweight

workout #2:

1) Shoulder:
Shoulder press (Multi press) 6 sets up to 90 Kg
Shrugs 5 sets up to 140 Kg

2) Back
Chin - 5 sets a 12 to 6 reps
Dumbell rowing 3 sets with 45 Kg


workout #3:

1) benchpress - 5 sets a 4 reps w// 60%

2) Triceps:

4 sets close grip bench up to 90 Kg
3 sets cable push down a 6 to 20 reps
double set with:
3 sets reverse grip - cable pull down a 6 to 10 reps


Yesterday's workout:

1) Benchpress: 5 sets a 4 reps w// 60%

2) Dips - 3 sets each between 8 and 12 reps

3) Strict curl (6 sets, 2 heavy)

4) Heavy hammer curls up to 30 Kg ( 3 sets )

5) triceps cable push down superset w// reverse grip cable 3 sets a 8 - 15 reps

6) dumbell shrugs up to 60 Kg each....not sure how many sets because of some reduction sets.....


tomorrow next training....

nothing special in the meantime.

still benching (sunday the 3x3 plan ends) and curling.

triceps and back growing well

still a bit problem w// the shoulders, must be careful the next weeks.