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Thanks very much for your cooperation
sincerely,
Jen the Admin
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RMB's Training Journal And Progress Pics
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Confirm what I already know
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Here I've highlighted what I need to aim for.
More bicep and tricep - I want to see some more growth as they are now plateaued and getting them going will be a learning process of what works though that may be a different method for all parts)
Lats - Critical!
Legs - Hopefully will come up, still virtually untrained.
Chest - Big priority!
What I need to do.jpgConfirm what I already know
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Back, Triceps & Calves
Big session as I'll be pigging Christmas turkey tomorrow.
1. Lat pulldowns to chin wide and row grip up to 50kg as warm up for;
2. Chins. 5.8 x 6 sets. (That means the sixth rep was only to the eyes each time).
I checked a recent vid of me doing chins and I was struggling to finish three so there is a progression. Want some firm 6's next time.
3. One arm dumbell rows up to 40kg for 10. Brutal.
I lean on the catch bar of my power rack so my body is quite low otherwise I feel it in the hip too much.
4. Two arm overhead tricep DB extentions up to 40kg which felt too heavy after close grip bench yesterday got ten reps but should have done 15 with 35.
5. Tricep pushdowns up to 30kg as a finisher.
6. Calf raises.Confirm what I already know
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Christmas morning session.
Traps
1. Barbell upright curls up to 40kg 12,12, 12, (took a vid and these directly hit the traps both upper and mid)
Upright row bottom.jpgUright Row Top.jpg
2. Barbell Shrugs to front and BTBup to 80kg (shows that U.R's deplete the traps as last week I shrugged 140kg)Confirm what I already know
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Shitty cold still so just another single exercise before work.
Lat pull downs wide and row grip to chin.
20x30kg 20x40kg 20x50kg 20x60kg 9x70kg*
*Wide grip only. I couldn't even do 70kg a month ago. Shows doing chins even for low reps is a way to run ahead for wide pulldowns.Confirm what I already know
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Still not quite recovered from the cold so lat pulldowns is about as compund as I can go.
Wide grip pull downs up to 70kg for 10, 10, 10 (strict as I have my back to the upright and can't swing)
As 70kg is my best at the moment and my bodyweight is 112kg there's still a gap to close before I can do WG pullups.
Also did tricep pushdowns with the same bar up to 20kg for strict 20's and a contraction at the bottom.Confirm what I already know
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