Intensity wasn’t there today so I moved to a good volume of assistance without worrying too much about sets and reps. Hopefully I’ll be back on track soon.
Shoulder machine
Cable flyes
Triceps PD
Lat raise
pec machine
Some abs and 15’ of incline walk
It’s “interesting” how a weekend of bad sleep and not great nutrition can impact performance in the gym. I might take a day off or maybe light cardo tomorrow to be fresh Friday.
Probably some modifications to my programme to keep things interesting.
Strength level still not there but nevermind, I’ll just keep working. Upped the volume a bit and it’s still a good workout. I’m pretty confident in a good upper body Wu tomorrow.
Low cable rows 3 sets
Straight arm pull down 3 sets
Cable flies 3 sets (last 2 as double rest pause)
Triceps press down 3 sets (last 2 as double rest pause)
DB curls 4x11/10/10/10x17,5
Ez bar curls 3x9x20
Some Lat raise
Incline walk 20’
I feel more energetic and back in control. Not the best incline bench session but I had to use a different bench that probably was set at a slightly steeper angle, so not bad. I feel ready for 4x9 next workout.
Dips and Pullups with a random weighted vest, I will try to be more precise next time but I want to increase the weight in these 2 movements.
A1 front squat, worked up to 90x5 80x8 70x12 60x12
A2 incline dB bench 30x4 30x5 25x9 20x10
A3 trx row
Then biceps curls and Triceps PD as ss
I had planned a nice FB circuit workout because this week I can only do 4 workouts and I wanted a second session, but had to cut short because some stomach problems. I think I just drank too much cold water LOL stupid me. So the circuit was just random and then I stopped because was feeling pretty bad.
smith machine incline bench 3x8/7/7x50 kg
db incline bench 3x8x25 + 1x8x20
dips 4x14/12/10/10
triceps rope pd 3 sets
cable flies 3 sets
lat raise 3 sets
very slow tradmill run 10’
abs
I had to change my plan because all the benches were taken at start, so I put in some smith incline; i did the db bench as a second excercise a bit fatigued so no PR today. still a good workout though.
incline leg press 4x11/11/10/10x150 kg
FS 3x5x95 kg
Rdl 3x12x80
leg extention 3x12/11/9x68 1x12x47
leg curl 3 sets
standing calf raise 3 sets
abs
sled dragging 1x120mtx55kg
Decent session; back to front squatting but only after some leg press. Will be nice to move between the 2, some sessions will be squat only, some leg press and some both. No real planning, just trying to improve progressively, I think it can be done.
Anyway, I started this log 2,5 months ago logging sets of 5 with 80, today sets of 5 with 95 after the leg press didn’t feel too heavy, so I would suspect something is working.
still trying to find my spot in terms of exercises that dont bother too much my lower back.
The leg press wasnt an option today as the gym was packed. Opted to the SBS, that dont feel bad, but then I had to step back on the RDL.
Still hope to be able to be consistent and make some progress.
I love my safety squat bar. I feel like it’s an all-around lifesaver to keep you squatting through a lot of different injuries (back, shoulder, wrists, etc).
Nice session. Lower back still a bit sore so went for a pr on the leg press and managed to keep some squats at the end of the workout. No rdl today.
I am looking forward to the next session, hopefully if my LB feels better I can go for some good squats.
Heavy headache during the workout (stress work related, it’s an usual reaction for me). Still a good incline bench pr but not exactly the workout I wanted.
incline bench went well, other movements i felt a bit tired and low energy today.
I will take a rest day - light cardio - tomorrow to be back saturday night!
