I’ve got a ton of digestive issues and can sometimes be quite bloated. Not just that but I often like to change the tightness depending on the exercise (I like it a bit looser on the OHP for example). Having to mess about moving the lever could be a ballache for me. I know it could be a great benefit to be able to unclip easily at the end of a set, but even using the double pronged the gym has doesn’t bother me in that way, and a single prong would still be a step up in convenience.
2 Likes
Busy weekend. Forgot to post Fridays workout. Posting it now and todays (Mondays) in the next post.
2-12-22
Bench
95kg x 7
85kg x 10
76kg x 14
Seated DB Press
26kg x 11
26kg x 8
26kg x 8
Dips BW
12, 10
Machine Shoulder Press
37.5kg x 9
37.5kg x 9
37.5kg x 9
Skullcrushers
22.5kg x 12
20kg x 18
Dumbell overhead tricep extension
18kg x 14
Ezbar curls
37.5kg x 10
37.5kg x 9
37.5kg x 8
3 Likes
5-12-22
TBDL
192.5kg x 7 (PR)
175kg x 9
155kg x 11
Neutral chins
9, 8, 7, 15sec rest, 2
Leg Press
140kg x 12
140kg x 15
Leg curls
55kg x 12
55kg x 10… ish
55kg x 10… ish
Chest supported rows
34kg x 12
34kg x 12
34kg x 12 (last 2 reduced ROM)
Had the weekend off because I had a lot of stuff on, did my usual bit of overthinking and worrying about missing a day, but running a 4-day program as a 3-day now and again has never hindered me in the past so why should it now? It probably actually helps me stave off the deloads longer! Pretty sure I hit PRs in all 3 of my TBDL sets so that soon quietened my pointless active mind. Problem with re-entering the bulk is getting the tightness right on the belt, I did the top set with 3 prongs in and it was crushing me, a bit of regurgitation and left some lovely marks all the way round. Went down to 2 prongs for the 2nd and 3rd set, didn’t feel as much support but still got the work in. Eventually getting my own single-prong belt with two rows of holes should get rid of this issue as it’ll allow for smaller jumps.
Happily picking up +1s and +2s all over the place. Chin-ups obviously not but it’s to be expected. As long as my reps stay around the same/keep pace with the bulking then I’m content with those. Each time i’ve cut weight the reps surpass previous bests so progress is progress.
4 Likes
07-12-22
OHP
55kg x 6
50kg x 9
45kg x 12
DB Bench
36kg x 10
38kg x 8
38kg x 7 (a fire alarm went off, shook my concentration, rested a minute and bust another 2 out)
Lat raises (2sec hold)
8kg x 12
8kg x 10
8kg x 10
Machine Chest Press
72.5kg x 12
72.5kg x 10
72.5kg x 10
Two-handle triceps pushdown
25kg x 11
25kg x 10
25kg x 10
Incline 45° dumbell curls
14kg x 10
14kg x 10
14kg x 10
Annoyed myself with the last DB Bench set but oh well. Can’t wait to be hitting 40kg for sets of 8 soon! I used to look at other people in the gym doing that thinking it was absolutely insane, yet i’m almost there!
4 Likes
09-12-22
Squat
125kg x 7
112.5kg x 8
100kg x 12
RDL
125kg x 9
125kg x 9
Lat pulldowns
85kg x 8
85kg x 8
85kg x 10 (maybe not full ROM last rep)
Leg extensions
60kg x 15
60kg x 13
60kg x 13
One-arm cable row
90kg x 8
90kg x 8
90kg x 9
Damn this was a tough session. Had a takeaway last night, woke up several times in the night with heartburn. Real short of breath today and a lot of mucus in my chest/throat. Not nice.
Yeah I probably rested longer between exercises but made good progress on everything. Didn’t want to jump 5kg on the one-arm cable rows but i’ve reached the point in the stack where there isn’t room to fit a 2.5kg plate in without it hitting the structure, and i’ve been told twice now not to stack dumbells on there. Doesn’t matter though. Just gonna go 8-12 instead of 10-12.
3 Likes
Bench
97.5kg x 5
87.5kg x 10
78kg x 13
Seated DB Press
26kg x 10
26kg x 10
26kg x 10
Weighted Dips 2.5kg
10, 11
Pushups
20
Machine Shoulder Press
37.5kg x 11
37.5kg x 10
37.5kg x 9
Overhead triceps extension (handles)
22.5kg x 8
22.5kg x 10
22.5kg x 10
Ezbar curls
37.5kg x 11
37.5kg x 11
37.5kg x 11
4 Likes
Didn’t have time for any notes yesterday, picked up a new puppy Saturday! Our other dog has bonded with it straight away and it’s gone way better so far than we could have hoped. Not even losing any sleep! Good as gold. It is harder to keep up being as meticulous with my calorie counting as I’m so distracted - I think I’m just about doing alright though.
The past couple of weeks I’ve only been going 3x/week. I have been able to go 4, but I simply haven’t wanted to. I’ve been skipping the Sundays as the girls I coach have a match and with it being so cold, I just wanna get in the warm and binge eat! They break up soon for a month so i’ll be back to 4x a week shortly. On a Dave Tate/Jim Wendler table talk a while back, someone asked the question “Just got a new baby, can only gym 3x a week, what should I do?” Dave Tate replies something in the ilk of “Take a 4-day program and run it as a 3 day program over 8 days, I don’t know why people overthink this shit”. I’ve been getting good progression still so screw it. I’ve always felt that these periods that I sometimes go through means I stave off ever feeling the need for a deload much longer anyway, so bollocks… I’m gonna enjoy more time with the pup!
It’s taken a couple of weeks but dips are starting to feel good now, way more stable in the movement - I actually enjoy them now! On bench I wanted to get 6 reps but that’s me thinking of old numbers from when I was doing it twice a week and focusing on it more. It’s going in the right direction despite only doing it once every 8 days and getting a ton more volume/variation with the muscle groups which are all going up. It’s just a more hypertrophy-based mindset I’m getting used to.
4 Likes
14-12-22
TBDL
195kg x 6 (PR)
175kg x 10
156kg x 12
Neutral grip chins
11, 8, 8
Chest-supported row
36kg x 10
36kg x 10
36kg x 12 (last two reduced ROM)
Leg Press
140kg x 15
150kg x 20
Leg curls
55kg x 12
55kg x 12
55kg x 12
Good day in the gym. Could have got another rep on the TBDL top set but I went into it only wanting 5 so I took the 6 and was happy. Leg press is a weird one, I spent so long not doing them that I think I’m hitting close to failure but have more in me. Even after stopping at 20 on the 150kg I felt I should have kept going. Not too bothered as long as i’m adding volume over time…which i’m currently doing with ease.
Two great little moments too; a nice-looking girl of the female variety after my first back-off set said “I’m surprised you’re not breaking the floor with that weight. That’s crazy”. The other moment was somebody asking me what I do for my shoulders. These experiences are new to me and are therefore super motivating. 
4 Likes
congrats
1 Like
Great work man!!
2 Likes
Thank you both!
Just want to apologize because I haven’t been as consistent with checking other people’s logs the past week. I’m on toilet training watch for the new puppy at the moment so haven’t had as much time to be online!
3 Likes
16-12-22
OHP
55kg x 7
50kg x 10
45kg x 12
DB Bench
38kg x 8
38kg x 8
38kg x 8
Lat raises (2sec hold)
8kg x 13
8kg x 12
8kg x 13
Machine Chest Press
75kg x 14
77.5kg x 12
77.5kg x 12
Two-handle triceps pushdown
25kg x 14
25kg x 10
25kg x 10
Incline 45° dumbell curls
16kg x 10
16kg x 9
16kg x 9
3 Likes
18-12-22
Squat
127.5kg x 6
115kg x 10
102kg x 13
RDL
127.5kg x 9
127.5kg x 8
Lat pulldowns
87.5kg x 8
87.5kg x 8
87.5kg x 8
Leg extensions
62.5kg x 15
62.5kg x 15
62.5kg x 15
One-arm cable row
90kg x 10
90kg x 10
90kg x 10
Heartburn woke me up several times again even taking Gaviscon Advance before bed. Probably shouldn’t have had that takeaway chicken doner wrap and a side of chicken nuggets… I was actually concerned about whether I had enough calories yesterday because it’s always hard to estimate with those types of meals. Due to acid reflux giving me shortness of breath I thought I was in for a tough session. Little did I know I would hit rep PRs on every single set I did today.
Warm-up squats felt heavy but the top set was actually okay. I proper dive bombed the fifth rep for some reason which was a grind but still went for the 6th and got it.
I was meant to get 2x10 and 3x10 on RDLs and Lat Pulldowns before progressing in weight but instinctively just added the 2.5kg and managed to get the required reps which is nice.
Gym closing for 4 days over Christmas, opening for 3 and then closing for another 2. I had to get in today no matter what!
4 Likes
Arghhh. Just slipped down the back garden steps in the ice and hurt my ankle. Can still walk on it but numbing pain increasing. Hope it isn’t going to be anything that puts me out.
Not hitting like on that.
Read and acknowledged.
Hope it’s nothing serious and you feel better quick.
1 Like
My mate fractured his leg on Friday night on some icy steps, really hope yours is nothing serious.
1 Like
Hope you are better today mate.
The weather yesterday with the rain after the cold icey snow was a nightmare
1 Like
Cheers guys. Right now I don’t feel like it’s too bad. Not much pain this morning just a bit of a throbbing high ankle and like a cramp/feeling of swelling radiating over my foot and all the way up to my knee (which also has a light throbbing pain). Nothing visible though.
Despite a bit of discomfort i’m absolutely fine weightbearing so I think that’s a good sign. Haven’t got a lower day until Thursday and after that I’m having a forced 4 days off for Christmas. Can’t imagine it’ll hold me back!
Damn though. Fracturing your leg in the ice… i’d probably cry… Poor guy. I had a bad sprain about a year ago caused by wearing the wrong football boots after terrential rain. I really needed to have words with myself because the anger and low-mood I had over it was way over the top.
2 Likes
20-12-2022
Bench
97.5kg x 6
87.5kg x 10
78kg x 14
Seated DB Press
28kg x 8
28kg x 8
28kg x 8
Weighted Dips 5kg
10, 13
Pushups
26
Machine Shoulder Press
40kg x 11
40kg x 10
40kg x 10
Overhead triceps extension (handles)
22.5kg x 13
22.5kg x 10
22.5kg x 10
Ezbar curls
40kg x 10
40kg x 9
40kg x 8
+1s and added weight everywhere. Happy with that!
3 Likes
22-12-2022
TBDL
195kg x 7 (PR)
175kg x 11
156kg x 13
Neutral chins
11, 10, 8
Leg Press
160kg x 12
160kg x 6
150kg x 12
Leg curls
57.5kg x 12
57.5kg x 12ish
57.5kg x 10ish
Chest supported rows
36kg x 12
36kg x 12
36kg x 12 (maybe reduced ROM on last 2 reps)
That session went on a looooong time. Needed some big rest between those TBDL sets. Great volume though.
On leg press I went a bit deeper so numbers are all over the place. Still figuring them out as I haven’t been doing them for long.
3 Likes