TR vs the future
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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
did 4 repsStraight 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.
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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.
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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.
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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
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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.
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@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
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incline DB press - super setted with push ups...I guess I gotta be doing something right when I struggle to do 5 push ups in my super set!
Cable flies, side wall balls, incline side to side crunches, cycling side to side knee raises, 5 mins on the rower -
legs with TR JNr
Leg press, super sets with weighted lunges and weighted jump squats, legs curls with calf raises, side wall balls, some targetted shoulder stuff, 5 mins on the rower
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SUper sets of standing barbell press and shrugs behind back, then Arnold press (think thats what they called) then smashed my biceps, triceps and then supersetted incline side to side crunches with planks
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Chest - bench press today, stoked I did 80kg on the bar 3 times, reckon if I had a spotter I could have done 2 more, super sets of push ups/incline DB press.
Some more targeted shoulders stuff.
Supersetted hyperextension/spiderman planks, then incline crunches
Then a run/walk on the treadmill. -
back and core last night:
Pull ups, bent over barbell rows (Underhand grip) deads, supersets - hyper extension/mountain climbers, straight leg raisesFelt wrecked after that last night!!
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legs today
started with squats, didnt go heavy today, not entirely happy with my technique, often when i go heavy I find myself pushing with more weight on the balls of my feet
Then did single leg squats (weighted) super seted with squats on a balance board
Super set of seated leg press/calf raises, then hammies/straight leg raises/mountain climbers
Finished with 5 mins on air bike, did 10 sec work/20 sec rest but went flat out for the 10, man I am unfit!
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Shoulders today
Started with standing barbell press, pretty happy as did 4 @ 40kg on the bar
Supersets: DB flies with front DB raise, didnt go heavy but these were hard work!
Did some targetted shoulder stuff for my not 100% shoulder.
Did some core super sets -
Chest today
STarted with supersets of push up and incline bench press, then did machine flies
SMashed my biceps with super set: ez bar full curl/half curl (6/6) then hammer curls
Triceps, went down on weight but up on reps with push downs
Incline side to side crunches, mountain climbers
then 5 mins on air bike. -
Back
super sets: wide pull ups/hammer pull ups (weight assisted)
Bent over barbell rows/rear shrugs
Deads
Hyperextensions/mountain climbers/side crunches on hyperextension bench - both sidesCore felt suitably wrecked after that
5 mins on air bike.
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@taniwharugby You must be massive by now
