*9/1/15 Edit fwiw I’m Australian, 29yo,185cm around 116kg I just train for size/strength and because i love to train hard. Not to fussed about competing.
Hey Guys,
I’ve just started the Amit Sapir no machines program so figured I would start a log. Haven’t had any structure to my training lately due to my busy schedule so I think this program should work well.
Day 1:
Squat: 142.5 5x6 reps
Bench: 122.5 5x6 reps
Deadlift: 172.5 5x6 reps
Single leg ext: 5x15
Hanging leg raise: 5x10
Looked pretty easy in writing but was definitely feeling it towards the end!
Standing Lateral Raise: 20kg 3x15reps
Rear delt raise on inc bench: 10kg 3x15reps +drop set
Seated DB press: 36kg 3x12reps (3 sec negative on first 6 reps)
Dec Skullcrusher: 40kg 3x12reps (5 sec negative on first 6 reps)
One arm OH DB ext: 16kg 3x12reps +dropset
One arm inc L-ext: 12kg 3x12reps superset with bench dips
Great session havent done this pump style training in ages.
Neutral Grip pullups: +10kg 10,8,6 bwx10
Bent Rows: 100x12 105x10,8
Wide grip pull up: bw 3x10reps
One arm db row: 30kg 3x12reps (slow negative then pause at peak contraction)
Incline DB curl: 14kg 3x12reps (slow negative then pause at peak contraction)
Concentration curl: 12kg 3x12reps (slow negative then pause at peak contraction) superset with hammer curls 3x12 reps
Front squat: 110kg 6x5reps
Defecit deadlift: 150kg 6x3reps
Bulgarian squat(off plate): 60kg 3x8reps
Snatch block pull: 140kg 4x8reps
Very hot today. Bar was falling on front squats and pulls because I was sweating so much.
[quote]Slomo wrote:
Nice log. Stick with it.[/quote]
Thanks mate.
Well first week down and I really like the program. Definitely less run down than I have been lately. Glutes very sore from the bulgarians yesterday I think they will do me good. Lots more bodybuilding stuff than ive done in ages. Hopefully put on some size and get get a pb after 8 weeks.
Squats were hard. I stained my left hamstring a little on the Bulgarians last week and it bothered me on squats. Still very sore in glute med and rec fem area from then too.
Standing Lateral Raise: 22kg 3x15reps
Rear delt raise on inc bench: 10kg 3x15reps +drop set
Seated DB press: 36kg 3x12reps (3 sec negative on first 6 reps)
Dec Skullcrusher: 40kg 3x12reps (5 sec negative on first 6 reps)
One arm OH DB ext: 14kg 3x12reps +dropset
One arm inc L-ext: 14kg 3x12reps superset with bench dips
Front squat: 110kg 6x5reps
Defecit deadlift: 150kg 6x3reps
Bulgarian squat(off plate): 60kg 3x8reps
Snatch block pull: 100kg 4x6reps
Dropped the weight on the pulls and focused on technique/speed. I was very tight tonight and it bothered my right knee a little. I am better at the bulgarians on my right leg, need to fix that up.
Squat: 170kg 5x2reps
Bench: 152.5 kg 4x2reps
Deadlift: 210kg 4x2reps
Leg extensions
Hanging leg raise
Average session tonight. Struggled with squats again with the right knee pain but the weight did move reasonably fast. Bench was hard as the bar is hard to get out of the Squat rack with no spotter. Deads were OK but I wore short shorts and the bar got stuck on my thighs on every rep.
Standing Lateral Raise: 20kg 3x15reps
Rear delt raise on inc bench: 10kg 3x15reps +drop set
Seated DB press: 36kg 3x12reps (3 sec negative on first 6 reps)
Dec Skullcrusher: 40kg 3x12reps (5 sec negative on first 6 reps)
One arm OH DB ext: 16kg 3x12reps +dropset
One arm inc L-ext: 16kg 3x12reps superset with bench dips
Neutral Grip pullups: +10kg 10,8,6 bwx12
Bent Rows: 100kgx12 120kgx10 130kgx8
Wide grip pull up: bw 3x10,10,10
One arm db row: 40kg 3x12 (slow negative then pause at peak contraction)
Incline DB curl: 14kg 3x12reps (slow negative then pause at peak contraction)
Concentration curl: 12kg 3x12reps (slow negative then pause at peak contraction) superset with hammer curls 22kg 3x12 reps
Front squat: 110kg 6x5reps
Defecit deadlift: 150kg 6x3reps
Bulgarian squat(off plate): 60kg 3x8reps
Leg ext ss with calf raise 3x20 reps of each
Snatch block pull: 100kg 4x6reps
Took an extra day off to rest my knee and because I had a few too many Thursday. night.
Felt good today great session!
Only had a half hour to train today after work and then I had to be home to look after the baby. In hindsight I should have just skipped today. I will do the rest of this session with Tuesdays shoulder session.
Press: 70x10 72.5x8 75x6
Side lateral: 20kg 3x15reps
Rear delt raise on inc bench: 10kg 3x15reps +drop set
Seated DB press: 36kg 3x12reps (3 sec negative on first 6 reps)
Wide dips: 15,15
Flies superset with press: 20kg 3x10ofeach
Dec Skullcrusher: 40kg 3x12reps (5 sec negative on first 6 reps)
Oh DB superset with bench dips
Added in some extra stuff to make up for sundays short session.
Neutral Grip pullups: +10kg 10,8,6 bwx12
Bent Rows: 100kgx12 120kgx10 130kgx8
Wide grip pull up: bw 3x10,10,10
One arm db row: 40kg 3x12 (slow negative then pause at peak contraction)
Incline DB curl: 14kg 3x12reps (slow negative then pause at peak contraction)
Concentration curl: 12kg 3x12reps (slow negative then pause at peak contraction) superset with hammer curls 22kg 3x12 reps