domers50’s BodyBlog

Went to the gym yesterday to do my favorite session of the week: BACK

1. Pullups: 1×10 no weight, 3×5 with 32,5kg

2. Standing rows underhand grip: 1×10x60kg, 3×8x90kg

3. Very widegrip pullups unweighted: 9, 8, 6reps

4. One armed DB rows: 3×9x40kg

5. One armed pulldowns: 3×8x50kg

Approx. total volume: 12260kg (27000ibs)

Gotta say I was pretty happy with the day’s work afterwards No fancy pancy exercises, just heavy all the way through!

Today it’s time for shoulders and arms. Love to train shoulders…but not arms. Looking forward to it though!

Have a great day and train hard!

Felt in pretty decent shape yesterday even though I went home for the weekend to a wedding.

Came home from work around 4.30 and changed to my running clothes, packed some clothes in a backpack to lift in and ran the 7km to my gym. Pretty strong wind head on, but still managed to run in 31min. Avg HR was 182.

Came in to the gym, changed clothes, took a breather and drank lots of water. Got going on my chest session:

1. Flat DB Benchpress:

• 20kg DBs: 20reps
• 37,5kg DBs: 14reps
• 3 sets with 50kg DBs: 8, 8 and 7

2. Incline DB flyes:

• 3 sets with 20kg DBs: 15, 12, 10

3. Decline BB Benchpress:

• 1 set: 80kg x 15
• 2 sets: 100kg x 8, 100kg x 7
• 1 set: 90kg x 9

4. Superset - Machineflyes and Hammerstrength BP

• 3 sets Machineflyes: 40kg x 10, 37.5kg x 10, 35kg x 10
• 3 sets Hammerstrength BP: 50kg x 12, 50kg x 10, 50kg x 8

Overall a real solid session. Normally I always do flat BP, but I’m changing it up a little until maybe middle of august or september. I pretty much always do one flat, one incline and one decline excersise pluss a superset to finish things of. I try to change up everytime if the incline and decline ones are done with BB or DB, presses or flyes.

I was pretty happy with the run and definitly happy that I still managed to get a good workout. Took me less than 2 hours from leaving home to finishing my last set.

On todays menu: BACK (my favorites)

Tried yesterday to see if I could do 182,5kg benchpress (about 400ibs) and failed miserably. I’ve done 190kg before, but at the time I was about 15kg heavier than I’m now. It would have two times my bodyweight and I would have been extremly satisfied with that.

To make things a little bit worse I tweaked my shoulder doing the attempt. But I think I will be fine in a week or two. I’m going to go a little lighter and with more reps as a change up, and get back to the heavier sets in the fall again. 2xBW is a decent benchgoal and it will be done this year! Mark my words

I just love going heavy, but have to be better at doing lighter periods in between. Still fun to "evolve" after 15years of lifting

Haven’t been on this site much lately due to not having as much time as I had before. So I have made actually going to the gym or getting in my runs more of a priority than talking about on the web

Training is going well and I feel like I’ve made solid strength gains lately. I’m experiencing a little bit with my benchtech to see if I can improve my 1RM. I’ve researched a little on technique and found out that the way I’ve been lifting (formwise) is more "bodybuliding-style" rather than "powerlifting-style". It’s hard though to change something you have done for years, so it’s going to be interesting to see how that works out. I’ve also felt strong doing deadlifts lately, pulling well over 200kgs (440ibs) for 5-6reps. Also very happy with my weighted pullups which I did 3×5 with 30kgs (66ibs) last week. Overall solid strengthwise.

Endurancewise I’m also pretty happy. Ran 7km easily in 31mins. Ran to the gym where I did a solid chest session afterwards. So I’m in better shape than ever overall.

I think I can see some changes in my fat%, but the bellyfat underneath my bellybutton is persistent. I can see more veinaction in my arms and shoulders, more toned out pecs, veins in my calves, but that bellyfat is a little annoying. My diet is overall healthy and I’m not cheating any during the week. I let myself eat some crap during fridays and saturdays since I’m not dieting to get totally ripped. I don’t really consider myself on a diet, just being strict with myself. So since I’m not counting my calories I can’t really expect abs to just suddenly pop out. I think if I keep being overall healthy that bellyfat will eventually slip off. Getting visible abs is no goal in itself, but it definitly would be cool some day. Patience is a virtue and overall I happy with my results in 2009.