Dave's workout

Week 56 workout 2

Bench press 5x5 - 62.5KG

Rom D/l DB 3x10 - 2x30KG

Foward BB Lunge 3x10 each leg - 52.5KG

DB skull crushers 3x8 - 2x13.5KG

DB Hammer curls 4x6 - 2x17.5KG

Week 56 workout 3

Push press 5x5 - 50KG

Con D/L 3x10 - 50KG (speed)

Dec bench press DB 3x10 - 2x22.5KG

Bent over BB Rows 3x10 - 27KG

Reverse curls 5x5 - 32KG

Week 57 workout 1

Inc. bench press 5x5 - 60KG

Lunges 5x5 - 70KG

RDL - 3x8 60,70,80

Chest supported rows 3x8 - 2x17.5KG

Seated french presses 3x8 - 27KG

Standing calf raises 3x10 - 70KG

Week 57 workout 2

Con D/L - 5x5 - 70KG (working up on these)

Push press - 5x5 - 52.5KG

Bent over rows 4x6

Skull crushers 5x5 - 34KG

Week 57 workout 3

Close grip bench 4x6 - 50KG

Front squats 4x6 - 75KG

Arnold press DB's 3x8 - 2x17.5KG

Reverse Lunges 3x8 - 50KG

Reverse curls 3x8 - 27KG

Calf raises 3x10 - 70KG

Hi Dave - looks like you've been very diligent in posting your daily workouts. Is it working for you? Are you seeing the results you wanted?

Week 58 workout 1

Inc. bench press 5x5 - 62.5KG

Lunges 5x5 - 75KG

RDL - 3x8 70,80,90

Chest supported rows 3x8 - 2x17.5KG 1x22.5KG

Seated french presses 3x8 - 30KG

Standing calf raises 3x10 - 70KG


hello ideamatto

Yes ive been posting for about a year now, having varied results, I started out following set routines from the net (t-nation) and now i am kind of making
my own routines using the knowledge ive gained. I am currently trying to bulk up a bit more, but i am happy with my size. The only problem is some of my lifts dont seem to be progressing to well,
i want to be able to bench/squat more.

If im honest ive become lazy on the research side of things, ive stopped asking questions.

but my dicipline to diet and commitment to a routine is still good, ive never missed a session and still eat very healthfully.
Im planning in the new year to get a PT to go through with me how i can take it to the next level, for the time being im just happy to keep fit & healthy


* Ill just add recently i havent been posting up my cardio days but i still skip rope,run and box

Yes ive been posting for about a year now, having varied results, I started out following set routines from the net (t-nation) and now i am kind of making
my own routines using the knowledge ive gained. I am currently trying to bulk up a bit more, but i am happy with my size. The only problem is some of my lifts dont seem to be progressing to well,
i want to be able to bench/squat more.

you gotta lift heavier...you seem to have gone from 4 x 6 to 5 x 5 which is the same reps with the same wt

Week 58 workout 2

Con D/L 5x5 - 70,75,80,85,90

Push press 5x5 - 52.5

Bent over rows 4x6 - 47

Skull Crushers 5x5 - 37

Reverse crunches 3x10

I know i must lift heavier, i did singles for a while and didnt seem to get anywhere (i know it doesnt happen overnight) The thing im worried about doing really low reps is especially with chest if i do a too heavy of a weight, im not really working my chest as other muscles will compensate and also my form would suffer.

Swanso what is your opinion on doing weights with a winged scapular?? im kinda diagnosing myself here but i think my left scap wings, would it in any way effect my bench?? the only cure i see on the net is surgery, is there any exercises that can strengthen/repair it???? Im kind of stuck because i dont really trust many physio's round here, they obviously know there textbook stuff but each 'expert' give different oppinions and conflicting reviews its hard to figure out which option is best.

i bet you were lifting heavier for the singles then for the sets of 5 though...

a winged scapula means you lack scapula stability which will definately impair your bench press as if you can't stabilise a load then you sure won't be able to lift it

in the meantime make sure that before you lift the bar off that you bring your shoulder blades in together and down and try as hard as you can during the set although it's hardwer to do that on a bench as there's no room

youtube lower trap and serratus activation exercises

www.uponlinetraining.com

Week 58 workout 3

Skip rope - heavybag circuit

planks

Im gonna start posting up food again, as well as lifting heavier. For what seems like forever ive been stuck at 13 stone and i wanna put on
weight, i cant understand why the scales havent budged, even if i made sure i ate more for a significant amounth of time i would stay at 13

Must. put. on. weight. the good stuff though

heres what i ate today

08:00 - low carb protein shake, bowl of porridge oats mix with honey/raisins, green apple, cup of tea milk/no sug.

11:00 - 2 egg whites 1 whole egg, handfull of cashews, cup of coffee, banana

12:45 - tub of veg/salad with 100+g of chicken breast, 1/2 an avacado, 4 oat cakes, 1 small yoghurt

02:00 - 1/2 a peanut butter sandwich in wholemeal bread

03:00 - 1/2 a peanut butter sandwich in wholemeal bread

04:00 - tub of veg/salad with 100+g of turkey slices, 1 slice of cheese, 1/2 an avacado, 4 oatcakes, 80g of blueberries

06:00 - whey isolate protein shake with a bowl of branflakes with honey/milk

07:00 - home cooked chilli with quinoa and vegetables

09:00 - chicken breast and low carb protein shake

THAT MUST BE ENOUGH FFS, i cant really eat anymore unless i eat shit like cakes and pies for more cal's, if the above doesnt allow me to put on weight
im gonna have to visit the fields near my house and eat a cow a every day.

i might just stick with eating the same amount of foods as above to see what happens (but changin out carbs/proteins/fats with alternatives for variety pasta/bread/rice etc.) Ill probably just put on fat but i can easily decrease cals to drop it off again, i still monitor my diet so its easy to make adjustments.



Swanso as for the scapula thing, have you ever treated a client with a winging scap??? I looked into exercises you mentioned and found some exercises, i also found scapula push ups which feel weird to do. how would i incorparate re-training the scap into my workout?? is it a good idea to do some light exersising on the off days, or would i have to stop all upper body lifting to properly do it

do in your upper body warm up then do the same things during your work sets

alos do the activastion daily