06/11/19
Leg curls: 15x35, 25x35
Leg extensions: 20x20, 15x25
Smith machine RDL: 10x60, 8x80, 13x80
Smith machine squat:
10x40
8x60
Dropset: 8x70-8x60
Crunch machine: 10x20, 15x20
Ok workout but probably not enough effort to justify that low volume.
07/11/19
Chest press machine: 20x25, 20x30, 20x35, 15x40
Bench press:
10x20
8x40
2x6x70
8x70+1 eccentric only rep (failed 9th rep)
Hammer incline press: 10x40, 9x40
Superset
Lateral raises: 3x8x5s
Smith overhead press:
10x20
10x30
2xRP: 13x40-5x40
Tricep rope pull-downs: 16, 15x12.5
Superset
Lying Tricep pull overs: 8, 10x20
Rear delt swings: 30x2s, 15x4s
Partial laterals: 2x15x6s
Smashed this workout today. Benched with a friend and he didn’t want to do shoulders so I did it first. Didn’t feel like it made too much difference to my bench but it killed off OHP. Either way, the effort was there for both.
To explain the last set of bench press a bit better: I went to failure and failed the 9th rep, my spotter helped me back to the top and then I lowered it back down slowly myself and then obviously couldn’t do another rep so he lifted it back off me.
08/11/19
Superset
Dumbbell rear delt rows:
2x10x10s, drop set: 22x10s-15x5s
Upper back flyes: 3x10x3s
Dumbbell rows:
10x20
6x27.5
2xRP: 20-5x32.5 (PR) (previous: 24x30, straps for 20 reps)
Assisted NG chins: 13, 8, 8x40
Concentration curls: 20x4, 12, 10+2 partials x8s
Hammer curls: 25x8s
Not sure if I need more volume for my back or if this is enough.
11/11/19
Leg curls: 25x30, 10, 7x35
RDL:
10x20
6x60
6x90
14x110 (PR) (previous: 11x110)
Leg extensions: 20, 15, 10x25
Smith machine squat: 12x20, 2x12x50
Crunch machine: 2x8x20
Still making good progress with RDLs and pushing a little harder each time.
That’s a solid RDL set !!
Thank you! I’m getting into exciting territory now, I think I’m about to, if not already, start beating my conventional deadlift PRs.
You don’t do any conventional deadlift from the floor anymore right ? If you’re matching your conventional numbers your deadlift must be much stronger now!
Yeah I haven’t done conventional deadlifts for a few months at least. I’m not sure if my low rep strength will be as good as it was but for reps I must be stronger now.
At some point I’ll switch out RDLs and try a different deadlift variation. Maybe after Christmas.
12/11/19
Treadmill: 1 mile in 12 minutes
Assault bike: 10s on/20s off x8, 40.4 calories
Kettlebell swings: 10, 15, 25, 20x24
13/11/19
Superset
Lateral raises: 4x10x5s
Smith overhead press:
10x20
10x30
6x40
3xRP: 14-3-3x50 (PR) (previous: 11x50)
Superset
Rear delt swings: 20x2.5s, 20x5s
Partial laterals: 2x15x7.5s
Chest press machine: 20x25, 30, 35
Bench press:
10x20
6x40
2x6x72.5
6x72.5 + 1 eccentric only
Hammer incline press: 12x30, drop set: 10x40-10x20
Tricep rope pull-downs: 15x12.5, drop set: 15x12.5-15x7.5
15/11/19
Superset
Dumbbell rear delt rows:
2x15x10s, drop set: 10x15s-10x10s
Upper back flyes: 3x10x3s
Dumbbell rows:
10x25
5x30
3xRP: 18-5-4x35 (PR)
(previous: 20x32.5, straps for 18 and 5 reps)
Assisted NG chins: 14, 9x40, dropset: 8x40-6x50
Hammer curls: 2x15x8s
Concentration curls: 8x8, 8x8+ 2 negatives only
Deload next week. Feeling a lot of fatigue these last few days and not wanting to go to the gym so it’s good timing.
25/11/19
Bench press:
2x15x20
6x40
3x60
Cluster sets (doubles w/ 10s rest in between):
7x75
6x75
15 deg incline dumbbell bench: 10x20, 24
Dumbbell overhead press: 15x10s, 8x12.5s
Giant set:
Low to high cable cross-overs: 8x10, drop set: 10x10-10x5
Cable Y raises: 10x5, 15x5
Cable lateral raises: 8x2.5, 10x2.5
Ran out of time for triceps but still a very good workout. Shoulders were aching/burning probably the most they ever have. I’m going high weight low reps for bench press for the next couple of weeks in preparation for a 1RM test.
EDIT: Forgot to log dumbbell OHP.
26/11/19
Seated cable row: 10x25, 35, 45, 50
Smith barbell row:
20x40
10x50
25x60
13x70
Superset
Lat pull-down: 12, 10, 10x50
Rear delt flyes: 3x20x3s
Concentration curl: 16, 13x8
27/11/19
RDL:
10x20
10x60
5x100
9x120 (PR) (previous was 14x110)
Smith machine squat:
10x20
8x50
Stripset
10x70-5x70-10x50-5x50
Crunch machine: 15x20, 12x25
Worth noting here that my conventional deadlift PR is 5x120.
29/11/19
Bench press:
2x10x20
8x40
5x60
1x72.5
1x85
Cluster set (singles w/ 10s between): 4x80
15 deg incline dumbbell bench: 2x10x20
Giant set
Low-high cable cross over: 10, 15x10
Cable Y raises: 2x10x5
Cable lateral raises: 2x8x2.5
Tricep rope pull-downs: 18x15, drop set: 15x15-15x10
02/11/19
Seated cable row:
10x30, 40, 50
Dropset: 10x50-6x40-8x30
Smith barbell row:
10x20
10x40
10x60
Dropset: 15x70-10x60 (PR)
Lat pull-down: 10, 10, 12x50
Superset
Rear delt flyes: 15, 25x3s
Concentration curl:
14x8
Dropset: 16x8 (+2 negative only reps)-20x3
03/01/12
Bench press:
2x10x20
5x40
6x3x50
Giant set
Low-high cable cross over: 20x10, dropset: 10x15-10x10
Cable Y raises: 2x12x5
Cable lateral raises: 12x2.5, 12-10-8x2.5
Tricep rope pull-downs: 20x15, drop set: 10x15-15x10
Forgot to log this. Life has been hectic at the minute. I’m skipping leg day today.
07/12/19
Bench press:
2x10x20
5x40
3x60
1x70
1x80
1x85
1x90 (PR)
Then couple sets of chest press machine and incline bench.
11/12/19
Cable row: 10x20, 30, 40, 8x50, 16x50
Smith barbell row:
10x20, 40, 5x60, 6x80 (PR), 20x60 (PR)
RDL: 8x20, 8x60, 4x100, 3x120
Superset
Pause dumbbell shrugs: 2x15x10s
Hammer curls: 8, 10x10s
Overhead plate raise: 20x10
18/12/19
15 deg smith incline bench:
2x10x20
2x10x40
8x50
6x60
6x70
2xRP: 6-3.5x75
Dropset: 8.5x65-10.5x50
Smith BNP:
2x10x20
10x30
2xRP: 10-7x40
Dropset: 11x35-8x30
Superset
High low cable cross overs: 9x15, 11x10
Y raises: 8, 12x5
Giant set: 2 sets
Rope tricep pushdowns
Overhead Tricep extensions
Cable laterals
Been ill recently so missing the gym a lot - hopefully on the mend now though.