Demigod before 35 (Aldebaran)

[aldebaran]

10/11/24 - Push Pump

A/ Incline DB Bench
9, 9, 8 with 44 kgs
That’s another PR, especially considering only ONE minute rest period and pristine form

B/ Stretch Push-ups
3 x max
Not many, our chest were already screaming

C/ Machine Fly
2 x 10 + 15s iso-hold with 30 kgs
The pump was unreal

D/ Reverse Fly
2 x 25 with 20 kgs

E/ DB Press
10, 9 with 32kgs
Never been a fan of these (especially the setup… I clean them, then sit down) but the shoulder sensations were good

F/ Dips Machine Extension
2 x 12 with 42 kgs
Always a great stretch

G/ Tate Press
2 x 12 with 12 kgs
Tough, especially on my left shoulder

We were two and killed ourselves here, 1 minute reste everywhere. Also a pull pump solo the previous day, nothing to write home about but a good lats pump.

I’m very satisfied right now with my diet. I spilled over a little bit two days ago (“galette des Rois” - the King Cake) but so much elss than I used to…

I resist more and more to hunger, going to bed a bit hungry whereas a few weeks ago I couldn’t do it

[aldebaran]

12/11/24 - Legs

Did this one with a friend, it was great!

A/ Seated Leg Curl
1 x 8 + 10 partials + 30s iso-hold with 60 kgs
We gave it our all on the iso-holds. My hammies were trashed and I woke up with a tender left knee.

B/ Squat
2 x 8 with 110 kgs
Haven’t felt this strong in a while!!! The first rep felt so easy! The later reps were deeper, but I’ll probably won’t go as deep in the futur, I don’t see the point anymore. I’ll film myself and assess

C/ Leg Press
1 x 8 + 8 + 8 + 8 with 140, 100, 80, 60 kgs
This was brutal, but felt amazing in my quads. It broke my partner though

D/ Leg Extension
2 x 8 + double rest-pause with 75 I believe

E/ Band Pull-through
2 x 12
Used a band because the cables were hogged, as always

Good session, not a hard one compared to some insanity I did not long ago, but really good.

13/01/24 - Pull

A/ Seated Cable Row
1 x 8 + 6 with 100 and 70 kgs

B/ Bent-over Row
5 + 3 with 120 kgs
I hate it. I did it because my hammies were trash and I was late so I didn’t want to do the Rack Pulls. Never again. Next time if anything similar happens, I’ll stick to Rack Pulls but lighters or in a Speed Work format

C/ Straight-arms Pulldown
15 with 25 kgs
12 with 30 kgs

D/ T-bar Row
12 with 5 then 6 plates
So that’s 4 more reps than last week…

E/ One-arm Pulldown
2 x 12 with 35 kgs

F/ Barbell Curl
15, 13, 13 and slow eccentric with 25 kgs

G/ Hammer Curl
1 x 8 + 8 + 8 with 20, 14, 8 kgs

Sooo despite a really bad day with migraine, this session felt amazing. I’ve never felt this strong in my back! The seated row was easy!

Everything felt easier and great.

The BB curls felt amazing! I used a straight bar for once, and probably because of the long TUT, i was feeling everything in my biceps, not my forearms or brachialis.

PR as well on the hammer curls (full range, touching my shoulders on all reps

I felt great overall, then finished with my steps in the windy cold.

Still following the diet. It’s sloooow!

[aldebaran]

15/01/24 - Push Morning Session

A/ Incline DB Bench
8, 5 with 46 kgs
Well it’s certainly the first time I take the 46 for a spin lol so that felt great, and my shoulder was relatively stable. I was toast on the second set, most likely didn’t wait enough

B/ Incline Bench
8 with 80, 85 kgs
Another PR, could have done 2 sets with 85 but figured it was enough

C/ Cable Crossover
2 x 15
haven’t done this in forever, we usually don’t bother for the cables are always hogged. Felt okay, but a lot of stretch in my elbows

D/ Stretch Push-up
2 x max

E/ Reverse Fly
2 x 25 with 17,5 kgs

F/ HBT Press
2 x 8
The machine was bugging my shoulder

G/ Bar Pushdown
15, 12 with 30 kgs

H/ Floor DB Extension
2 x 12 with 14 kgs

Felt good, another round of PR. But today I am tired again. My sleep has been very bad these las few days. Can’t fall asleep, too much stress I guess

Looking good in a pic, now to look better and not only in pics

[aldebaran]

16/01/24 - Legzzz

A/ Squat
9, 10 with 110 kgs
Leg Curl was hogged, forgot my knee sleeves, knees were on fire with the first warm-up, we destroyed our legs Sunday instead of Saturday… I was not confident at all. But actually, I think I could have done 12 reps balls to the walls. I’m very happy that my lifts are going up despite the cut. It’s been soooooo sooo long that I haven’t squatted this much.

B/ Leg Extension
2 x 12 + 3 + 3 with 75 kgs
Pretty sure that’s a PR as well lol! Really gave it my all. My quads felt like they were being torn appart for a few minutes afterwards.

C/ Slooooooow BSS
1 x max
Could have probably done 1 more rep on the right leg

D/ Seated Leg Curl
2 x 8 and slow excentric with 50 kgs
Not to failure, my hammies were my most sore muscle from sunday. I even hesitated doing this exercise.

E/ Pull Through with band
2 x 12

Very happy with where things are going. I ate a tiny bit of white chocolate though yesterday eve

[aldebaran]

Sunday I walked 50 000 steps.

It was a challenge with me and my friends. Took us around 8 solid hours. This is tougher than it seems, especially with my heavy bagpack and my bad knee.

The last 5000 were agony, like it would never happen. My two friends are still limping today lol…

20/01 - Pull

A/ Seated Cable Row
1 x 8 + 6 with 100 and 75 kilos
I used the waide pronated grip, which is harder, but I felt even stronger! I keep getting stronger!! What is this sorcery?

B/ Pullover
2 x 12 with 40 kgs
Had to do it on a box because there was no bench, but I guess it’s also a PR lol

C/ T-bar Row
2 x 8 with 8 plates
Again a PR… I do these strict, full ROM and bent forward, so on the first rep I hit my chin (because of the extra plate…) and my right jaw was numb, also I scratched a tooth…

D/ One-arm Pullldown
8 with 40 kgs
8-6 with 45 kgs (too hard, I was almost flying up)
10 with 40 kgs

E/ Reverse Curl
17, 15 with 22,5 kgs (PR)

F/ Preacher Curl
2 x 8 with 16 kgs

Shape that morning, 88 kgs so 2 less since the beginning of january