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Training hurts

IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
Front squat 6,6,10
Romanian DL DB 3X10 Super sets with Leg extensions on machine 3X15,15,13 last set to failure
OH press 3X10
OH press on machine 3X10 last set to failure Super sets with Pull-ups wide 3 X max rep
Hyper extensions 3 X 10 Super sets with Leg curls 3 X 15
Lateral raise DB 2X10,6 both dropsets to failure
Bicep curls 3 X 15 Super sets Hanging leg raises 5,6,10
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Nice work. I don't think I could do a super set of RDLs and leg extensions. My hamstrings would probably end up cramping up as soon as I got seated in the leg extension.
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
BP 3X6,6,8
Incline BP machine 3 X 6,6,8 last set to failure Super sets with Cable pull down, 10,10,12 last set to failure
Seated low row 3 X 10 (felt it too much on shoulders)
Calves on machine 3X15 super set with Front deltoid dumbbell raises 3X10
Rear delt raises with dumbbell 3 X 10
Biceps on cable 1X18, drop set to failure
Tricep extensions with dumbbells 3X 12 Super set with Hanging leg raises 3 X 6,6,8

Nice work. I don't think I could do a super set of RDLs and leg extensions. My hamstrings would probably end up cramping up as soon as I got seated in the leg extension.
I was able to do the workout, but I am still feeling that on my hamstrings after 2 days. I hope I could get that kind of effect on my quads and glutes too. I tried to do good morning exercise but I was worried about injurying something because hamstrings haven't recovered yet.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
978
1,021
Smart move. If I do not feel like I am recovered I will always skip working that body part. No point in setting yourself back weeks or months due to an injury just for one workout.
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
Saturdays I do functional training. It is actually just exercises with bodyweight.

Pull up 4 sets to max
Dips 3 X 10
Bulgarian split squat 4X5,5,10,10
Hanging leg raises 2X10
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
Front squat 6,6,10
Romanian DL DB 3X10 Super sets with Leg extensions on machine 3X10,10,10
Hyper extensions 3 X 10 Super sets with Leg curls 3 X 15
OH press 3X10
OH press on machine 3X10 Super sets with Pull-ups wide 3 X max rep
One handed DB OH press 3 X 10 super sets with Bicep curls 3 X 15 last set to failure
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
BP 3X6,6,8
Incline BP machine 3 X 6,6,8 Super sets with Cable pull down, 10, 8, 6
Seated low row 3 X 10,8,6,6, not feeling anything on shoulders this week super sets with Tricep extensions with dumbbells 3X 12
Calves on machine 3X15 super set with Front deltoid dumbbell raises 3X10
Good morning 4 X 10, super sets with Rear delt raises with dumbbell 3 X 10
Biceps on cable 3X10,8,7,
Hanging leg raises 3 X 6,6,8
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
25th of September

Pull ups 4Xmax
Dips 3X10
Bulgarian Split squats 3X10
Hanging leg raises 3 X 10
-----
I felt next day pain which i thought would be result of heavy squats but i haven't done them recently, so i concluded that could be because of the abs training, and decided to have a short break of training them. And propably thinking new method for them.

27th of September:
Front squat 4X6,8,8,6
Romanian DL 3X10 super sets with leg extensions 3X15
Hyper extensions 3X10 super sets with leg curls 3X15
OH BB press 2X6,10
OH DB press 3X6,2,3
Shoulder press machine 3X10 supersets with pull ups 3Xmax
DB lateral raises 3X10, last set to failure
Bicep curls DB 3 X 10 last set to failure
Abs, on break
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
BP 3X7,7,10
Incline bench machine 3X10 Super sets with Cable row 3X10
Seated row 3X10 Super sets with Front lateral raises. 3 X 12
Good Morning 3X10 Super sets with tricep extensions with DB 3 X10
Calves 3 X 20 Super sets rear delts, which I stopped.
Biceps in cable 3 X 10


Good job. Did the pain go away?
It's away, but I felt bad when I tried to train rear delts when I bended my self front while seated. So I will be switching my rear delts exercises to stand up row,and/or some exercises with cable.
 
IronBreez

IronBreez

TID Lady Member
Aug 3, 2017
95
65
1st October: Functional training

Pull ups 3X4,3,3
Dips 3X10,12,20
Bulgarian split squats 3 X 10

3rd October

Squat, 3X 6
RDL DB 3 X 10 super sets with leg extensions 3 X 15
Hyper extensions 3 X 10 Super sets with leg curls 3 X 15
OH 1H press 3X10,5,5
OH DB press 3X10
Shoulder press machine 3 X15
Lateral raises DB 3 X 20,20,30,30 with drops sets
Pull ups 3 X max
Rear delts DB on incline bench 3 X 15
Biceps DB 4 X 10
 
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