1a.Hang Clean
4 sets of 3 with 50kg
Think these might have to go. Getting a bad pain in my sternum when I clean it. It feels like it’s agitating something from my open heart surgery, so think I’ll do power shrugs for my explosive lift on pull day from now on.
1b.Neutral Grip Pullups
Bodyweight of 97.3kg x 4
x4
x4
x4
x3
2a.One-Arm Chest Supported DB Row
30kg x 3 per arm
28kg x 6 per arm
28kg x 5 per arm
2b.Gripless Shrugs (on calf raise machine)
65kg x 10
65kg x 10
65kg x 14
3a.Machine Upper Back Row (elbows high and wide)
41kg x 6
41kg x 6
41kg x 9
1b.Hack Squat Machine
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
50kg x 10
These felt great.
2a.Dead Stop Good Morning
40kg x 6
40kg x 6
40kg x 8
2b.One-Leg Calf Raise
x 9 per leg
x 9 per leg
x 8 per leg + 1 rest paused rep
3a.Decline Situps /superset/ Plank
5kg x 10 // x 32 seconds
5kg x 10 // x 30 seconds
5kg x 8 // x 30 seconds
3b.One Leg Extensions
20kg x 12 per leg
20kg x 11 per leg
20kg x 10 per leg
4.Laying Leg Curl
30kg x 10
30kg x 10
30kg x 12
4a.Side Plank Crunch /superset/ Side Plank
5kg x 10 // 12 seconds per side
5kg x 10 // 10 seconds per side
5kg x 9 // 10 seconds per side
Summary - I’ve decided to stop doing free weight squats for now. Everything apart from my legs has visibly made gains recently, and I really don’t see a need to keep putting the strain on my body. Another deciding factor, is that my quads were far bigger when I first started back after my surgery and did nothing except leg press and leg extensions for them. Squats always feel really alien and I don’t feel I have good leverages at all for the movement.
I’ve got nothing to prove anymore, I’ve been at various levels over the years, and the fact I get in and make the effort with the problems I have is enough…plus, those machine squats felt so much better than anything else I’ve done for a while!
The only reason I want to continue squatting is because I truly get a lot out of them. If you don’t, scrap them! No need to torture yourself for the sake of barbell squatting.
1.Neutral Grip Pullups
Bodyweight of 97.3kg x 4
x4
x4
x4
x4
2a.One-Arm Chest Supported DB Row
28kg x 6 per arm
28kg x 6 per arm
28kg x 5 per arm
2b.Gripless Shrugs (on calf raise machine)
67.5kg x 10
67.5kg x 10
67.5kg x 15
3a.Machine Upper Back Row (elbows high and wide)
43kg x 6
43kg x 6
43kg x 9
3b.Cable Curls
12kg x 11
12kg x 10
5kg x 25
4.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
6kg per hand x 6 each way
6kg per hand x 6 each way
Summary - Drag of a session. Some bad stuff happened on the weekend, which led to a lot of drinking and not much food.
2a.One-Arm Chest Supported DB Row
28kg x 6 per arm
28kg x 6 per arm
28kg x 6 per arm
2b.Gripless Shrugs (on calf raise machine)
70kg x 10
70kg x 10
70kg x 16
3a.Machine Upper Back Row (elbows high and wide)
44kg x 6
44kg x 6
44kg x 9
3b.Cable Curls
12kg x 13
12kg x 12
12kg x 10
4.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
4kg per hand x 12 each way
4kg per hand x 12 each way
4kg per hand x 12 each way
Summary - Another bad weekend. Found out the horror I fell for was also seeing her ex at the same time…bumped into them on Friday and things took a bad turn. Still managed a good session today though, pullups are coming on.
Summary – Losing motivation to train. Not sure whether it’s due to still not getting solid sleep, but I’m gonna switch it up in the next few weeks and see if it starts a fire again.
Hey mate. Had some personal (relationship) issues that deflated me a bit but I’m getting passed it and getting some motivation back. I’ve gained 10kg over the past few months with a fair bit of chub so starting to diet today, try and get some confidence back.
On the plus side, the forums now loading again on my browser!
HS Chest Press
10 per side x 8
12.5 per side x 8
15 per side x 8
I was unsure about using a machine for my main chest press, but this hit my pecs in a different (and good) way and I really couldn’t use much weight. It’s got me thinking that my shoulders were doing all the work on my recent incline barbell pressing. My chest hasn’t come up as much as I’d expect in my recent bulk so that’d explain it.
CG Incline Pin Press
30kg x8x8x8
Unilateral DB Tricep Extension
4kg x12x12x12
Unilateral Leaning DB Lateral Raise
4kg x12x12x12
Machine Flyes
32kg x12x12
39kg x12
New setup today. Didn’t have a plan except wanting to do military press first. Kept the weights very manageable as a kind of semi-deload, as I’m just getting over yet another chest infection.
Weight was back up to 100kg today, but that will be due to bloating from the antibiotics I started yesterday. Always bloat me up a lot and make me feel sluggish.
Warmed up with a circuit of both overhead squats and jefferson curls with a stretch in the bottom position, kettlebell halos and box jumps for two rounds.
Battle Ropes
6 intervals of 20 seconds work with 30 seconds rest
Kettlebell Swings
14kg for 5 sets of 10
Cut everything a bit shorted than I was capable of, as my lungs still feel really heavy which made it difficult to catch my breath between rounds.
