GIFt us your lifts! (or other achievements!)
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I posted my program here a while back, it's 3 day's a week more like a full body program. Since 3 day's a week is my maximum capacity at the gym right now. I hope to get back to 4 or 5 day's a week again.
Day 1:
- DB incline chest press 3 sets of 6-8 reps
- DB Shoulder press 3 sets of 8-10 reps
- Latt Pulldown 3 sets of 8-12 reps
- Prone leg curl (this is supposed to be a leg extension, but that machine was broke for 4 weeks, so went to do this instead and stick with it) 3 sets of 8-12 reps
- Seated rope overhead extensions (bench on incline) 3 sets of 10-12 reps
- Bench supported DB curls 3 sets of 8-10 reps
Day 2:
- Smith machine flat press 4 sets of 8-10 reps
- Leg press 4 sets of 8-12 reps
- Overhand row machine 4 sets of 6-8 reps
- Pulldown N-grip 3 sets 8-10 reps
- DB lateral raise chest supported or lateral raise machine 4 sets of 10-12 reps
- Preacher curl machine 1 hand 3 sets of 8-12 reps
Day 3:
- Seated leg curl 3 sets 10-12 reps
- Bulgarian Split squats 2 sets of 15-20 reps each leg (i do without DB in hand, and use something to hold on to for stability)
- Lateral raise lying down on incline bench 1 set of 10-15 reps
- One arm DB row 3 sets of 8-12 reps
- Machine flys 3 sets of 8-12 reps
- Tricep push down3 sets of 10-12 reps
- Cable crunch 3 sets of 15-20 reps
I adjusted a few things on this, to include hip hinge.
On day one, instead of the Prone Leg curl, i now do hack squats
And on day 3, instead of the seated leg curl, i do One legged RDL with kettlebell in 1 hand.Funny thing i noticed on my workout monday, is that with the One arm DB rows, i find it easier with my left arm, compared to my right arm… i know it's not a arm workout, but just something i noticed
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Gus, I would suggest sticking with the same weight for each arm. Say for instance you have the program written for 3 sets of 10 reps. This is assuming you have your proper weight selected for your first working set. Example would be 25 lbs for 10 reps with reps 8,9 and 10 progressively harder and if you had to push further your form would begin to break down. So I’d also use that 25lbs for the support (weak) arm. Your total reps may only be 7 for your first set with same resistance built into the set, so reps 5, 6 and 7 would feel similar to 8,9 and 10 on the stronger arm.
Now as you progress through your program and as you return to this days workout I would not use more than that 25lbs until the left arm had caught up to the right. So as 8,9 and 10 become easier and easier for the right arm I’m start using intensity techniques on that right arm only. Things like slowing your rep tempo down on the right arm, extra slow negatives, dead hang reps. This will allow you to keep the stimulas up in this arm while the left is catching up. Once your left arm is hitting 3 sets of 10 with that 25lbs then raise your weight for both arms a bump to the next dumbbell weight you have available, 28 or 30lbs.
If there’s a noticeable strength discrepancy between your right and left arm from years of bowling, choose a weight that allows your weaker (support) arm to complete 7 or 8 controlled reps. Use that same weight for your stronger arm as well. Focus on applying the intensity techniques outlined at the start of your program, and base all progression increases on the performance of your weaker arm until both arms are relatively equal in strength.
Just my 2 cents Gus.
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Realize also that it's normal to have one arm stronger than the other, or one leg stronger, etc. As long as the difference is minor, it's not worth worrying about. For example, one arm doing 1-2 reps more, or just a couple kg more. My right arm is stronger and can handle slightly heavier weights; my left arm has more endurance and can last a few moments longer for lifts like farmer's carries.
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If it's minor i would not mind. But me doing same reps on 50% more weight compared to my left arm doesn't seem minor. That's why i was asking what would be wise to do
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Hey Chris,
Well like yesterday i did workset at 14kg for incline dumbell curl
And with my left arm i could only do 8/7/5 reps
Definatly hitting faillure on each set.
While for my right arm it was not even hard to do the same reps (i kept it same reps, because that's what i have always heard of doing)
And after my worksets, i picked up a 20kg dumbell and with my right arm i was able to do 8/8/6 reps, so comparable to my left arm on 14kg
But that weight is almost 50% more for right arm, which seems a lot to me.
I could not even lift that 20kg with my left arm.
"Your total reps may only be 7 for your first set with same resistance built into the set, so reps 5, 6 and 7 would feel similar to 8,9 and 10 on the stronger arm"I get this part, but it's not even close.
at 20kg it would be reps 6,7,8 for right arm feel the same as 6,7,8 on left arm but at 14kg."If there’s a noticeable strength discrepancy between your right and left arm from years of bowling, choose a weight that allows your weaker (support) arm to complete 7 or 8 controlled reps. Use that same weight for your stronger arm as well. Focus on applying the intensity techniques outlined at the start of your program, and base all progression increases on the performance of your weaker arm until both arms are relatively equal in strength."
What do you mean with Focus on applying the in intensity techniques?
You mean do slow tempo reps with my right arm?Because i feel like that would be my best option.
Like i said, 14kg with left arm is definatly my working weight for that arm (right now) and i wanna try let my left arm catch up to my right arm, or well at least not have the difference be this big.
Would doing reps with right arm till i hit same intensity as with left arm aka form breaking down also be a option. Lets say for left arm rep 6,7,8 and maybe for right arm rep 20,21,22 since then you hit faillure for both arms and you create same intensity? Or would that only create more distance between both arms?0 -
Gus, I agree that is a big difference in the strength of those arms. Since you haven’t reported it I’m assuming there is no injury causing this difference, only the fact that you used your right arm for bowling for many years.
“And after my worksets, i picked up a 20kg dumbell and with my right arm i was able to do 8/8/6 reps,” I would avoid this Gus. I would pick the weight for your weaker arm. Perform your sets based off your weaker arm. Since there is a big difference in the strength of your arms I’d set mini goals along the way leading to the ultimate goal of your arms basically being symmetrical in strength and appearance. So for this particular muscle and exercise I would set a goal of 3 sets of 10 reps with the 14kg dumbbells. This may require you backing off to maybe the 12kg or 13kg dumbbells to find a weight you can hit 3 sets of 10 reps with solid form. Once you have found the weight that you can hit all 3 sets of 10 reps with, make a small increase in dumbbell weight and repeat that process. And yes I would only use that same weight for your strong arm. So it would look something like this.1st set: 14kg left arm 8 reps / 14kg right arm 10 reps.
2nd set: 14kg left arm 7 reps/ 14kg right arm 10 reps.3rd set: 14kg left arm 5 reps/ 14kg right arm 10 reps.
What do you mean with Focus on applying the in intensity techniques?You mean do slow tempo reps with my right arm?
Yes, only use the intensity techniques on the right arm while you’re playing catch up with the left. Things like slowing the tempo down, slow negatives etc… will allow you to maintain your right arm without continuing to grow the gap in the strength. It takes much less effort to maintain a muscle than it does to make it stronger and/or bigger. With that being said I wouldn’t only to 8 reps with the right arm if your program is designed to be 3 sets of 10 reps. Refer back to the set break down I listed above if needed.
Eventually you’re going to hit 3 sets of 10 reps with the 14kg dumbbells on the weaker side. When that happens make a bump in weight. Repeat this process until the left arm basically matches the right.
I hope this makes sense.
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If you want some alternate ideas for intensity techniques for your strong right arm, I put together an entire list you can peruse…
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Yeah, i was not planning on doing 20kg with right arm and 14kg with left arm. I only did that yesterday, to see what the strenght difference is.
This:1st set: 14kg left arm 8 reps / 14kg right arm 10 reps.
2nd set: 14kg left arm 7 reps/ 14kg right arm 10 reps.3rd set: 14kg left arm 5 reps/ 14kg right arm 10 reps.
in combination with the slower speed/slow negatives for right arm is what i intentionally was planning on doing, but since you and @nossmf are way more experienced than me, i wanted to have yours opinion on it as well.
When i started this program in May was only to do 8/8/6 reps on 9kg with my left arm, so it has increased a lot already. And i have been doing the 10/10/10 reps all those time with my right arm.
It was just that yesterday i noticed such a big difference, that i was not 100% sure how to approach this, but your views have confirmed what i was thinking.Thank you sir!
Like Chris said, slow tempo and/or slow negatives is already a way.
But looking at this list, i might include paused reps as well, with pause on 1/2 and 3/4 both up and down
Will play along with these 3 next week, 1 on each set, to see what gives me the best feel of what feels harder.0 -
you put some time in compiling and typing this out. Good job.
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Awesome Gus, you got it and you’re already making those gains.
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Thank you, sir.
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Not a gif, but wanted to share this anyway here.
I have been tracking my food intake again for last month, because i want to be serious again about losing weight (wanna cut down to somewhere between 90 and 95kg)
Result of this:
As you can clearly see, weight is going down, but i got lots of spikes as well.
This also shows, at least i think, how important it is if you wanna lose weight, to track your weight on a daily basis.
Tracking on a weekly basis, can give you a different feel, like when i went from 111,9 kg to 114,5kg again (October 11 to October 18)
In the past, this would only get me depressed, when i did weigh in once a week. Now i know these fluctuations are part of me and the trend is, it's going down.
Went from 114,8kg at the start to 111,1 kg today
So 3,7kg lost in 1 month, feeling good about this.
Holiday season coming up (we don't have thanksgiving, but Sinterklaas, and lot's of food/candy in stores because of it) and i try not to indulge in all the food.
Like we have it in our office in a big jar for the taking, but so far i have not taken any of it.
Because i know that if i do, it won't be just 1 or 2, but handfull.
And i'd rather have a different treat on my own terms
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I agree. Congrats on the results!
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Nice results AND analysis!
"Having treats on my own terms" was the mantra for me the other day in the grocery store walking through the candy aisle, knowing I could fit any of them into my calories for the day but I was looking forward to my DDIL's empanadas more.
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First time trying pilates tonight.
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Awesome results, well done.
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how did you like it ?
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It was good, really worked the core.
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awesome. You’ll have record a short video at some point and post a Gif. 😁
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And by "have to" he means the members of this thread celebrate watching videos of others, but it is not an actual requirement if you're too shy (or like me your gym outlaws the use of video recording).
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don’t listen to him. You HAVE to. 😎
I know you know me well enough to know you knew what I meant.🤗
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Oh I do indeed, but didn't want you scaring off a newcomer to the thread. It'd be nice to have another poster making (semi) regular comments.
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Thank you
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My dumbass got myself a injury (again) yesterday.
I was at the end of my workout. Only had to do my RDL with KB
So as i was setting up, i put the KB on the bench next to me…big mistake, because i was reaching down to pick up my notebook, i saw in the corner of my eye the KB rolling off the bench, and i was too late.
Full force on my foot…auch!
So now i have to take rest again for at least a few day's while i had planned to train today and sunday2 -
sorry to hear this Gus. Hopefully nothing broke and you’ll be good to go in a couple days.
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Seems not to be broken, since i can still walk on it, it's just painfull at the moment.
And a bit blue.
So just thought it would be wise to take a few day's rest, instead of being stubborn and probably do more damage if i would have continued my training of today.
Hope to be back at it on monday1 -
Well, your body may not be stronger, but your level of wisdom in the weight room has increased!
After one week of splitting my upper body workouts across three days, I think I'll be good with this new setup. Felt strong each time, no fatigue or hint of overworking. Decided to NOT superset the bench press and BB rows, kept them separate.
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This is my first lower body day (which includes lower lumbar back) since my injury, so I took it extra easy on the lifts which put strain on the torso: squat, hack squat, rack pull. At 70% working weight, my back felt fine. Next week I will increase to 85% working weight. If that's still good, then the third week back I will resume using normal weights.
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Ok, good news, my lower body day today was back to 100% weight lifted and felt great!
Am thinking about possibly retooling my multiple upper-body days, however. My chest and shoulders are responding very nicely to getting hit three times per week, but my arms seem to be lagging behind now having been hit only once per week with isolation work. Not sure how much of that is true or just in my head, but I'm debating either adding a little iso work at the end of each upper day (which would make the workout longer, defeating the purpose of a short workout), or cutting back to a single chest/back exercise each day to make time for doing arms (which would defeat the purpose of adding volume to the chest/back).
Decisions, decisions…
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Good to hear about the back being 100% again Mike.
And i am sure whatever you decide about the workout for your arms, it will workout for you.0
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