100x1 110x5 110x4 100x5 ….5 rep pb and volume rep pb at 110 ,but slightly disappointed as I wanted 3x5 and it’s not there. However I am pulling short of really pushing. Yeah it’s abit slack but a man must know his limits and going above 9 RPE really does mess with the workout and speed of recovery to the next 1.
Flat bench-60x5 80x5 100x12 and left it there. I originally formulated 4x8 in my minds eye,but it was enough to get 12.
Hammer seated shoulder press-1 platex8, 2x8, 3x8, 3.5x4,3x6. Look everyone I can overhead press 140 kgs. Except I can’t,except on this.ha
Close grip bench-60x8, 80x8, 90x8, 95x8, 90x8
Cable side raises 1 hand-up to 18x8x4 sets
Rear delt cable flies-14x10x4 sets
Facepulls-41x10x4
Upright cable rows-54x10x4
Rope pressdowns 54x10x4
Overhead rope tricep extension-54x10x4
8 exercises,not bad for someone who says he doesn’t have any feelings for weight training anymore. Strange break up,must be more in love with myself than I originally thought
Finally in my 51st year of being alive I hit a 3 plate bench. Disregarding my 10-15 % increase in bw,I’m ok with it. It actually went up with what I perceived what was another rep in the tank but alas 145 pinned me and tweaked my arm stuffing up my workout. I actually believe 150 is there due to the 140 speed and perhaps if I skipped the 130 effort and went straight from 120 to 140, but that concieve,believe ,achieve delusion came a crashin✓. I’m on the one hand going to point out I’ve been hitting these particular muscles in some shape or form quite frequently and with more than a modicum of intensity recently so potentially there’s more there if I used my head but alack,I don’t care. I’ll do whatever pops into my fat head and not only keep myself guessing , but also all 2 of u that follow.
Incline 60x8 80x8 90x8x3 and pulled the pin. I actually enjoy incline more than flat, so that will most likely prevent me getting off first base from 3 to 4 plates. I’m only gonna do wat I like. Performance be damned
Picking a weight where I’ll get 4x8 or 4x10 on by and large unfamiliar equipment is a guessing game. I hardly come to the commercial gym,it’s just filling in the gaps training in a time of the year where it’s not busy. The preacher curls look pussy I know but I get quite the pump with a light weight and last time I pushed on this a couple of years ago the crook of my arm flared up rather chronic so it’s easy does it. The other arm exercises involve other moving parts that don’t full stress those tendons.
All I’m doing is picking a main movement,attempting to improve on it but in a 3x8 or 4x8 manner whilst leaving some room to improve next time it’s rotated to the top. Other exercises are just a jumble and perhaps a more alchaemaic mind is needed to remember the formulations. I think it’s improving,not sure.
I have 1 handed cable curled 50 kgs farting around in the last year but enough of that somewhat armwrestling silliness and stick to reps. I may have a crack at a max at the hammer shoulder press but that’s cos it’s safe but other than that there’s no point and it really does gas me maxing and even worse missing after giving it a 10 RPE
Hammer strength overhead press-1 plate per side-5, 2 for 3, 3 for 1, and a big run up and jump for a 0.9 with 4 plates lel. I reckon 10-15 sec grind for nuffing. NUFFING. Handles are higher than shoulders,about chin height,seated aaand I couldn’t quite lock out doggone it. 3 plates for 8, 7, and finally 6 but I’m not gonna lie I was effed.
Dumbell clean and press-30 kgsx8, 25x10 ,and 22.5 x 10. Some smaller guy grabbed the 25 s from right under my nose. Shalom. Maybe he thought rest period was too long and drop down. Which I did. But didn’t want to.
Upright cable rows-61x10x4
Close grip bench-60x8, 80x8,90x8
Pressdowns 61x10x4.
Ah the adverse effect of ego and wanting a PR on a workout. Out of gas
Chest press-up to 113x3, 127x3, and then 3 sets of 5 with 141 kgs which is the whole stack. Testing it out,yes I can max it but last rep was 10RPE and had that gassed feeling once again,like I’m abit on rubbery legs lmao.
Incline bench-60x5, 80x5, 90x2, 100x8, 105x5, 100x6, 90x8. Was pleased with the 105 and that has to be a pb of some sort considering how I felt leading in. Yes it does look like I’m getting sunburnt from basking in the glow of self congratulations, and it does look like I’m stretching it when I look for “fatigue PBS" but I’ve always inclined 105 fresh so I can take a positive out of that segment.
Cable crossover up to 30 kgs each hand for 10. I literally never do this exercise,talk about training the cross section fibres yeow.
Cable curl-up to 75 kgsx8,6,6. Yeah I’ve got strong arms
1 arm cable curl-18x8x4 whoops not really
Preacher ezi curl-26x8x4 yea no I haven’t
Rows, lat pulldowns.
I can almost arm curl the whole stack which is 194 pounds and will attempt next time. 75 kg is like 2 platelets less which I got 8. However my Arm stamina sucks,haven’t trained biceps hard enough for quite a long time and 3 exercises of 11-12 working sets seems to blow my ring to the point I’m curling novice by the end of it. I can pressdown the whole thing with reasonably strict form but whether that’s good or not,no idea. I will say I’ve never lost an armwrestle and at my last job I blew through about 20 people,a few over 130 kgs but really nah noone hard. Last 1 I had I beat a guy who’s better built than me with him using 2 hands lmao but I won’t compete,looks like a broken arm. 16 inches isn’t enough for the really big boys. I’m too small
Cable upright row -up to 82x8 then realising that’s only an rpe7 or so went full stack of 88kgx8x3 sets. I think it’s probably only like 65 kgs free weight at a guess and I may even be wrong there,there’s something about the ease of a stack connected to a pulley moving through the force curve that makes me feel like a big man and sound stronger than I actually am
Side delts straight 1 arm-14x6, 18x10x4 sets. Quite hard and I’m going to have to start bending my elbow to squeeze any more poundage.
Facepulls-45x10x4. Targeting the inner traps.
Rear delt 1 hand straight arm reverse flies-14x10x4 sets
Hammer shoulder 1 platex10, 2 platesx10x4 sets.
Usually tack a tricep or 3 movement on but I just couldn’t. I want to up the ante on pressing and the training days are coming once every 4 days,can’t keep up
Just a quick 1, no intention of training today. But went in.
Incline bench 100x1, 110x1,115x4(pb) 110x5 100x5. Yet again another pb and especially pleasing seeing as I only inclined 3 days ago. Two indications,I’m as strong as I’ve ever been with some to spare on certain movements but I’m starting to fry,my stamina is whittling away with all the testing and not building.
Close grip bench(hands 15 inches apart)-60x5 80x5 100x8x2 sets(pb) 90x8. Another set pb,I’ve never done 2 sets in a row of 8 with 100 close grip. I entered at 90-95% fresh level. So that’s good considering I’ve kinda gone off close grip as an exercise and haven’t pushed some intensity in quite a while.
1 hand cable pressdown -up to 40x8 but the form was getting dusty
Cable curl up to whole stack(88 kgs) for 2 sets of 2 and an attempted 3rd set where I couldn’t get it past mid range,interspersed with 3 supersets of rope pushdown 88x4. That’s another 2 exercises off the bucket list. I think I’ve run out of things I’m capable of doing. Cable row has a stack up to 134 kgs,but I haven’t trained back properly in yonks and my membership runs out soon.
Preacher ezi curl-36x6x3sets and my forearm flexor went twang. Doh.
Cable curl superset with rope pressdowns-eased it back a tad 4 sets of 10 of each with 36
Incline bench-100x1 ,110x1, 120x3(pb) 110x5 100x5. Ok I’m happy. Tripled my previous pb on this movement,which was done 7-8 months ago and was a hard 1 rep max. However I have done 118x2 at 10 kg lighter bw a couple of years ago so there’s that,it’s not an enormous pb all things considered. Also 110x5 was a pb a week or so ago now it’s in the working sets,I’m declaring this block a success. But I did go in injured,my shoulders flared up and my elbow and forearm aren’t at 100%. To the point I pulled the pin on the workout,well short of wat i wanted to do.
Chest press-120x8x4 sets.
Gyms now busy which also fizzled my intentions
Pressdowns and left.
I think no more pushing for PBS,bank em and go back to more moderate but more volume. I’ve achieved what I wanted which were flat and incline pbs,I’ve maxed a few machines and I’ve gotten fatter. Wait wat.
Alexander wept because he had nothing left to conquer. Pertinent or na? Didn’t think so. There’s always something.
Close grip bench-100x1, 110x5x3 sets ,100x5. Pb here ,sets and reps with 110. Previous was 108x5 but for 1 set only. I have done 112x4 but at a much lighter bw.
Straight bar cable pressdowns- up to 88 kgs 8, 8, 6, 5. Pb here. Whole stack for rep pb,whole stack for sets pb.
Overhead rope ext- ok my fitness level is now showing as not great,starting to gas. 45x10x4 sets
Lateral straight 1 arm cable raises sets of 20 kgs for 10, 8, 8, 6. I never thought I’d see the day when cable raises made me sweat.
Lacklustre train ,my arms still tweaky,apart from the first exercise I didn’t push hard as it became aggravated and didn’t stay very long. Only did 15 sets in total. I’m thinking I want a close grip pb this week so have cotton wooled it a bit
1 hand cable curl- up to 35 kgx6 (pb at this weight and rep range) what happened here is when I was challenged ,I put my cap on backwards,gave a sneer, muttered something unintelligible and got to work.