Notes:
Weighed in at 13st 1lb this morning- a new low for this log, although I did actually see this weight over the weekend. Rest-pause on everything besides the RDLs. Pretty good results all round, aside from the chinups which were a real struggle. I did get to the gym a little later than normal and was a bit more tired as a result, so possibly not quite in the swing of things. I’ll probably change up the exercise next time though.
Notes:
Weighed in at 13st on the dot in the morning for another new low - surprised at this progress given I’ve only made very minor changes to my diet. Moved upwards on all exercises which is good. For the squat I stayed much stricter on form and stopped the sets once I thought I couldn’t stop my knees caving in, so just need to keep working on this. Also squatted barefoot (in socks) to see if that made much difference as I used trainers before and thought they might not have a very flat/stable sole.
Notes:
Weighed in at 12st 13.8lbs this morning; saw 12st 13.4lbs over the weekend. This workout just felt tough, but I was using new weights for the row and curls, and I’ll be upping the weight next time for the pulldowns and leg curls, so I guess that’s fine
T-nation forums have randomly not been working for the past few weeks, so I haven’t been able to log anything, but it’s back up and running now and I’ll be catching up all the missed sessions! (Probably not all in one go)
Overhead cable extensions (straight bar) - ramped up to 15 @ 23.75
Leg press - 4 @ 110, 13 @ 82.5
Notes:
Weighed in at 12st 13.2lbs in the morning. 2m rest between leg press sets, rest-pause for everything else. Top set of leg press just crushed me, so I think it’s time to switch exercises there.
Notes:
Weighed in at 12st 12.4lbs in the morning. 1m rest between sets of rows, 2m rest between top deadlift sets, and rest-pause for the others. Deadlifts felt good, and stopped the sets when the reps slowed down, but could probably have grinded some out if wanted.
Notes:
Weighed in at 12st 13.8lbs in the morning. Rest-pause on everything but situps. Happy to have got a handle on this day and got a good selection of exercises to use. Focussed on controlled reps of leg extensions, so really happy with 31 reps!
Notes:
Weighed in at 12st 13lbs in the morning. 1m rest between RDL sets, rest-pause for everything else. Really focussed on staying tight for RDLs and keeping tensions in hamstrings throughout movement which seems to work well. Barely got last rep of curls
Notes:
Weighed in at 12st 12.6lbs in the morning. 1m rest between squats and leg raises, rest-pause for everything else. Numbers going up across the board still which is great. Still struggling with keeping knees out the squats though. Went slightly lighter on the back-off set than before but kept reps fairly continuous. Used super-slow eccentric on last rep of triceps pulldowns.
Notes:
Weighed in at 12st 13.6lbs in the morning. Rest-pause on all exercises. Really struggled on leg curls- weight just felt really heavy. Left arm struggled a bit on DB curls too and I felt my left shoulder hiking up a bit to help it, so might be reaching my limit here.
Notes:
Weighed in at 12st 13lbs in the morning. 30s between split squats sets, rest-pause on everything else. Decided to cycle in single-leg work to try and improve my balance/stability. Things were pretty wobbly, so probably a sign that it was a good idea!
Skipped last workout of this week - first one I’ve missed since the start of the year, which must be a new record for me. I had a free weekend as my girlfriend was away, and just felt super tired after work in the Friday, so decided to give myself a rest. Was thinking if changing up the routine a bit anyway, so this seems like a good time to hit the reset button.
Notes:
Weighed in at 12st 10.8lbs in the morning- a new low for this log. Rest-pause on everything apart from the scap pushups. Quite pleased with everything in this session
S/S leg raises - 2 x 10
S/S kneeling cable crunches - 2 x 10 @ 40
Rope hammer curls - 13 @ 18.75
Cable curls - 10 + 5 + 5.5 @ 21.25
DB reverse lunges - 10 @ 10s (each leg, alternating)
Deadlifts - 6 @ 100
Notes:
Weighed in at 12st 10.8lbs in the morning. Girlfriend’s birthday was yesterday, so plenty of cake to be had! Went 30s between exercises on the ab susperset, and 1m on the hammer curls, reverse lunges and deadlifts. Rest-pause for the curls and pull-aparts.
Pretty dissapointed with the deadlifts, given I hit much more in a previous week, but really felt like I was pushing my limit on this day.
Notes:
Expected next week to be short due to a wedding on the Friday, so got this workout in advance to try and make up for it. Went in about 9am and the place was empty.
Weighed in @ 12st 11.4lbs in the morning- went to a show yesterday and had Mexican for lunch and then pizza for dinner…
Rest-pause on all exercises. Generally happy, although left shoulder kicked up a fuss on the incline bench which I need to be careful of. Didn’t hamper the rest of the workout too much. Doing dips more upright here to try and focus on the triceps.
With the latest government guidance I thought it best to stay out of the gym this week and see what happens- basically just taking it as a welcome deload week.
I do have gym equipment in the garage, so I think most likely I’ll get back on it next week using that. I’ll need to change the program because I won’t have access to various machines/cables etc., but just more basic stuff, so I’m thinking of either running WS4SB or John Rusins’s FHT.
s/s Bent over DB rows - 3 x 10 @ 23ish (ea arm)
s/s Banded pushdowns - 17, 14, 7 (thick purple band)
Hammer curls - 20, 13 @ 5.5ish (ea arm)
Notes:
Weighed in at 12st 11.4lbs in the morning. Did this workout in my garage. 2m rest between sets of pushups, 1m between everything else except hammer curls which were just back-and-forth without stopping. Half-kneeling presses were surprisingly challenging, but felt good.
Notes:
Weighed in at 12st 9.4lbs in the morning- new low! Disappointed with the squats, but everything else was OK. Stood on small blocks for the SLDLs to get full ROM without hitting the ground as the 20s hang quite low. Knee raises were a bit funny as my feet can touch the ground, so rather than just dropping my legs down I have to straighten them out in front a bit
Notes:
Went straight to the shops first thing in the morning as we needed to stock up, so didn’t get a chance to weigh in.
1m rest between sets of rows, and rest-pause for everything else. Wanted to see if I could actually keep following a DC style routine from home, and it kinda works. Incline bench was tricky as I have to unrack and re-rack it way behind my head. For the rows, I used figure-8 straps as a sort of close-grip attachment. Not tried pullovers in ages and these did feel a little off- think I was probably stretching too far back