[johng]

Looks like a good session!

Sorry for the potentially stupid question, what’ SA and SS stand for? I’m assuming the SS does not stand for some kind of 1940s German military unit?

[johng]

Sounds like you’re in a similar situation to me and sort of “restarting” your training! I posted about my re-start a few days 🙂

These are my current workouts:

Barbell Squat
DB Hamstring Curl
Toe Press
Flat Bench Press
Machine Shoulder Press
Lat Pulldown – Wide
Bent Over Row
Standing lateral raise
Dip – Tricep variation (Assisted where required)
Machine Preacher Curl

45Deg Leg Press
SL Deadlift (DB or BB – whatever is free!)
Standing Calf Raise
Chest Press (Machine)
DB Shoulder Press
Pulls Ups (Assisted where required)
Lat Pull Down Wide Rows
Side Cable Raises
DB Narrow Floor Press
DB Bicep Curl

Hack Squat
Seated Leg Curl
Donkey Calf Raises
DB Chest Press
BB Shoulder Press
V-Handle Pulldown
DB Rows
DB Lateral Raise – Unilateral
Bench Dips – Weighted / Feet up / Feet on floor. AMRAP
EZ Bar Curls

Front Squats
GHR – AMRAP
Seated Calf Raise (using plates/DBs on legs or Smith machine as no seated calf raise machine)
Low incline DB Press
Arnold Press
Straight Arm Pulldown or Pullover machine
T-Bar Row
Seated Lateral Raise
Narrow grip Bench Press
DB Hammer Curls

All exercises 2 sets, 8-12, 12-15 hitting failure unless stated above.

Sometimes I mix the order up depending on how busy the gym is and I just started this week supersetting calves in with chest movement.

Usual training days are Mon/Weds/Fri and I also do a session either Sat or Sun depending on what’s going on that weekend. Tues and Thurs I train in martial arts.

Seem to be getting on fairly well with it so far but only in my second rotation, hamstrings are on fire after yesterdays SLDL

[johng]

Cheers for the updates Triv. Good reading 🙂 Glad it’s all going well!

[johng]

Good luck with the shoulder. I have issues with mine, torn ligament and cartilage issues. Had my pre-op assessment this week, surgery within 18 weeks. (cheers for the accurate timeframe there!) To be honest I am worried about them buggering something up, tempted to go private.
Can’t imagine what it must be like for you at a higher level having to contemplate these decisions and work around the injury so much, I’m frustrated all the time and my pressing is terrible!

Have fun with the leg session!

[johng]

Appreciate it mate. Will check it out.

Leg workout looks savage, nice one on the hack squat PB! Good luck with the DOMS!

[johng]

Anyway, didn’t mean to hijack your thread mate! It’s your training journal not my bullshit thread! Lol

Look forward to the next updates!

[johng]

Sounds like you’re being very sensible with it! What are you running at the moment then as your first cycle?

I wouldn’t even know who to go to to get various health checks carried out, just through your GP or pay to go private somewhere?

Anyway, as I said it’ll be a long time yet, wish I’d fallen in love with the process years ago, I feel at 32 and only a couple of years “proper” gym experience I am so far behind and so far to go still!

[johng]

Liking this thread, cheers for all the updates. Look in great shape mate.

When I move to PPL further down the line will definitely be using some of your workouts here!

How’s your first cycle going? To be honest, I’m totally clueless when it comes to the drugs side, JPs videos have been informative though. Got a long way to go before I decide if I’m doing my first cycle or not.

[johng]

Looks like there’s loads! Just go on to Google maps > Dortmund > Nearby > Gym

[johng]

Last night took me about 2-3hours. But as I said, I really was flagging at the half way point and 2nd half took me a lot longer. Was also disappointed by my chest press and got me in a bit of a mood! Next time I’ll have to stop pissing about and just get it fucking done. Supersetting calves is a good idea! Will do that next time also.

Training again tomorrow and back to Workout 1. I think it’ll go faster this time as I’ve already felt my way through each workout, know what I’m doing and can now set goals for each session rather than figuring it out as I go.

[johng]

Last night’s session, workout 4, was hard. Started off strong but was flagging by the end, very tired and hungry and took waaay too long to complete. Need to be more focused, stricter with rest times and time in-between exercises.

[johng]

I’ve done the first 3 now, 4th tonight. The first two workouts worked extremely well! The 3rd I might tweak a bit, I seemed to be in there AGES and didn’t get the same connection I felt I got with the first 2.

Barbell squats I want to keep in, I’ve so many injuries (only 1 from the gym! haha) that I feel quite happy that I can still squat fairly well, albeit not massive weights.

Never tried muscle rounds, straight sets always seems to work well for arms for me, although to be fair, you probably look a damn sight better than me haha I find that even after just one set, my arms are burning and pumped straight away!

I think for now, unless someone can point out any glaringly obvious mistakes or adjustments that I might benefit from, I’ll keep those 4 going for a few rotations and see what happens! Started goal setting for the 2nd rotation of workouts so I’m looking forward to smashing them!

[johng]

Ahhh hahaha that makes sense! Don’t have ab/aductor machines at my gym unfortunately 🙁

[johng]

Barbell Squat
DB Hamstring Curl
Toe Press
Flat Bench Press
Machine Shoulder Press
Lat Pulldown – Wide
Bent Over Row
Standing lateral raise
Dip – Tricep variation (Assisted where required)
Machine Preacher Curl

45Deg Leg Press
SL Deadlift
Standing Calf Raise
Chest Press (Machine)
DB Shoulder Press
Pulls Ups (Assisted where required)
Lat Pull Down Wide Rows
Side Cable Raises
DB Narrow Floor Press
DB Bicep Curl

Hack Squat
Seated Leg Curl
Donkey Calf Raises
DB Chest Press
BB Shoulder Press
V-Handle Pulldown
DB Rows
DB Lateral Raise – Unilateral
Bench Dips – Weighted / Feet up / Feet on floor. AMRAP
EZ Bar Curls

Front Squats
GHR – Holding weight
Seated Calf Raise (using plates/DBs on legs or Smith machine as no seated calf raise machine)
Low incline DB Press
Arnold Press
Straight Arm Pulldown or Pullover machine
T-Bar Row
Seated Lateral Raise
Narrow grip Bench Press
DB Hammer Curls

All exercises 2 sets, 8-12, 12-15 hitting failure unless stated above.

Let me know if you’d tweak anything! Struggled with thinking of some alternatives for each workout, especially for side delts.

[johng]

Hey Robbie,

I know what you mean mate, I couldn’t believe the DOMS after the first two workouts! Like you though, I’m really focusing on each rep, taking my time with it and controlling that negative. I haven’t introduced bands as yet, maybe in a couple of months when I start stalling.

Thanks for posting the workouts, some great ideas in there for me to rotate around 🙂 I see you add in some ab work also, something I’m currently lacking as it wasn’t mentioned in JPs video, probably a good idea to get them in though.

Any particular reason for hitting hams before quads? Or do you just prefer it that way?
Going to have to Google a couple of your exercises, never heard of Good/Bad girls before!

Will post up my current rotation for criticism and advice shortly!