squats
60kgx5
80kgx5
100kgx5
120kgx3
140kgx1-heaviest I have ever free squatted with no box- its pathetic!- baseline PR
barbell lunges
60kgx10 per leg-baseline PR
70kgx4 per leg- this was just to see what weight I could manage, could have probable hit another 3 reps or so
calf press
100kgx4setsx10reps- baseline PR
db side bends
30kgx2setsx10reps-baseline PR
decline sit ups
15kgx10
20kgx10
nice little session, the weights will pick up soon, switching stance on squat from wide box squats to close stance almost a2g is deffinately going to need some getting used to but nothing was too heavy today, slowly building up
db bench
20kgx10
25kgx10
32,5kgx10
37.5kgx12-PR-could have hit 15
close grip bench
50kgx8
60kgx5
70kgx5
80kgx3
95kgx2
80kgx7-PR-good for 10
seated rows
80kgx7
95kgx6
110kgx6
125kgz10-PR
db r.delf inclice flys
12.5kgx3setsx10reps-PR
barbell curls
30kgx6
45kgx8-PR
super setted with
band tricep extensions
x20
x30
-more tensions-
x21-PR
good sessio, feeling stronger on db bench and going to hit some higher reps in close grip bench. weight gain feels like its going up and my measurements are going up which is reassuring
moday
Deadlifts
100kgx5
120kgx3
140kgx2
160kgx2
180kgx2
rack pulls 3inch below knee
140kgx3
180kgx1
stiff leg deadlifts
120kgx10-PR
130kgx10-PR
seated calf raises
30kgx10
40kgx10
forgot to update this!
squats
60kgx5
80kgx5
100kgx3
120kgx5-PR-slow and steady, all easy and form is feeling good
lunges
65kgx7-PR-cut it short as someone walked into the bar twice!
calf press
110kgx4setsx10reps-PR-easy
side bends
32.5kgx2setsx10reps-PR-easy
decline sit ups
20kgx2setsx10reps
everything is easy enough but I think thats the key this time around to nail my form and make longer lasting progress, hopefully il get my squat to where my box squat was in time for my next comp, when ever that may be
db bench
20kgx10
25kgx10
30kgx10
35kgx6
40kgx10-PR-good for 2-3 more
cg bench
60kgx10
70kgx6
drop set
85kgx5-draws PR?
80kgx3
t rows
25kgx10
50kgx10
75kgx5-baseline PR
db extensions
15kgx10
20kgx4setsx6reps-baseline PR
bb curls
30kgx6
47.5kgx5-PR
dissapointed with curls, but then again its only curls. I was ment to do seated rows but the station was in use and band extensions, I forgot the band. happy with cg bench especialy afet db bench. plenty of room for improvement in all of these lifts
shit eating today!
deadlifts
100kgx5
120kgx5
140kgx3
160kgx1
185kgx1-was supposted to be a double but was seriously quick
200kgxfail-gassed out from lack of food an inch or so from lock out…daft thing is its never moved soo fast before!
rack pulls from below the knee(each rep paused on the pins for 5 secs)
140kgx2
180kgx3-easy PR
200kgx1-PR?
above the knee
220kgx1-PR?
left it there was too wiped out from no food! this will not happen again!
Military press
worked up to
60kgx6-PR
50kgx12-PR
Alternate seated DB press
20kgx4setsx12reps-Baseline PR
Skull crushers
(hands 2inh apart)
30kgx10
40kgx10-baseline PR
hands 6inch apart
40kgx12-PR
Bench Pin Press (1inch off chest)
60kgx5
80kgx2-baseline PR
one arm DB clean and press
20kgx15-baseline PR
one arm db cross body extension
12.5kgx3setsx10reps_baseline PR
straight bar cable extension
30kgx10-baseline PR
wayyyyyy too much volume for me! my shoulder was cracking and popping all the way through and infact still is!
since friday, I have experienced a large amount of pain in my shoulder and a restricted range of movement. It feels like there is a pressure inside my shoulder. The pain is mainly in the over head possition.
today
Squats
60kgx5
80kgx5
100kgx3
130kgx2-PR-eaaaassssssssyyyyyyy- as it should be at this point
barbell lunges
70kgx10-PR 5kg 3reps
calf press
120kgx4setsx10reps-PR
side bends
35kgx2setsx10reps
decline situps
25kgx20-PR
everything was still nice and easy.
yesterday
db bench
20kgx10
25kgx10
30kgx10
35kgx6
42.5kgx8-PR-maybe 2 in the tank
45kgx2-PR-was gassed after the set before…the gym had these made not long ago and they suck! there is a colar on both sides like on a bar sticking out making it hard to lap them!
close grip bench
50kgx10
60kgx10
80kgx5
90kgx2-wasnt feeling it
80kgx6-PR?-fatigued from db bench
t bar rows
45kgx8
50kgx8
65kgx8-PR
70kgx8-PR-few left in the tank easy
bb curls
40kgx6
50kgx3-PR-maybe 6 in me if Im fresh
40kgx7
one arm tate extension
15kgx18-PR
17.5kgx10-PR
not a bad little session all in all
today
deadlifts
80kgx3
100kgx3
120kgx3
140kgx2-belt on
160kgx2
185kgx2-easy as hell…maybe 195kgx2 in me soon!
rack pulls below knee
140kgx3
185kgx2-PR-had more in me but my hands suddenly were agony, it only lasted for a sec but the shock made me drop the 3rd rep
stiff leg deadlifts
120kgx6
140kgx8-PR-seriously pleased with this!
seated calf raises(each set was done with feet pointing out, then feet neutral, followed by feet pointing in)
30kgx10/10/10
40kgx10/10/10-Baseline PR-these tore my calves up!
nice day today pleased with it as a whole. training feels like its going well
I have a big plan for 2 months time, due to this I will be adding some different things to my training to prep myself
Military press
40kgx6
50kgx5
60kgx3
70kgx1-it was locked out before I realised it was off my shoulders!
Close grip bench
60kgx6
70kgx6
80kgx7-PR-easy! good for 10-12
db front raises
15kgx10-PR-easy
17.5kgx6-didnt want to go all out
machine lat raises
worked up to a plate off the full stackx10-easy this machine is useless!
db rows
30kgx6
40kgx6
50kgx10
55kgx6
straps
60kgx16-PR-easy!
Seated db curls
20kgx3setsx7reps- duno if this is a PR dont really care
super setted with
unilateral, reverse grip cable tricep extensions
30kgx3setsx10-PR-stupidly easy
not a bad session,going to close grip bench on both upper body sessions
squats
60kgx5
80kgx5
100kgx5
130kgx5-PR-good for maybe 8-10reps
lunges
75kgx5-not feeling it today-easy though
calf press
130kgx10
140kgx10-PR
150kgx10-PR
170kgx8-PR
side bends
37.5kgx2setsx10reps-PR
didnt do decline abs as the bench was being used by someone as somewhere to rest the barbell between sets of curls
going to try get in tomorrow to do some conditioning…fingers crossed I get chance
decided to do my last weight sessio of the week today as tomorrow I wont get chance.
Db bench- from the start my left shoulder did not feel stable at all.
20kgx10
25kgx10
30kgx10
35kgx10
42.5kgx5-my left shoulder was having none of it
close grip bench
60kgx6
80kgx8-PR
t bar rows
50kgx8
60kgx8
70kgx10-PR
db rear delt fly
15kgx3setsx10reps-PR
one arm db tate extensions
15kgx8
17.5kgx8
20kgx8-PR
22.5kgx7-PR
db curls
17.5kgx7
20kgx7
hopefully with enxt week only having one upper body day my shoulder will sort its self out. the week after Im either guna try the 47.5kg dbs for a few reps or work up to a3 or 5RM on close grip bench. Il decide closer to the time. Back to around 77kg again. I have 80kg in my sights!
Head wasnt right going into the gym today, I should have changed things to accomodate this but I never.
Deadlifts
80kgx3
100kgx3
120kgx3
140kgx2
160kgx1
195kgx1-failed near lock out on the second rep, could have grinded it out if I really tried
Rack pulls below knee
worked up to 190kgx2-PR-easy is an understatement
Stiff leg deadlifts
worked up to 145kgx6-PR-should have aimed for 8-10
Seated calf raise(using 3 foot possitions)
45kg10/10/4-PR-not happy with only 4 on the last possition
not the best day but better than a kick in the family jewls
Looks like Monday wasnt a one off. I have been run down the last few days and sleep was been stupid.
Military press
40kgx6
50kgx3
60kgx2
75kgxfail-stalled at eye level
Close grip bench
60kgx6
-paused-
80kgx5-paused PR
90kgx2-paused PR
-touch and go-
80kgx8
these were easy as they should be
barbell rows(switched from db rows, 60kgx16 was more like cardio)
70kgx6
80kgx6
90kgx6
110kgx2-PR-good for around 10 I think
neutral grip chin ups
x5
5kgx5
10kgx5-baseline PR-easy
15kgx2-baseline PR-more in the tank
seated db curls
worked up to
22.5kgx6-PR
Unilateral reverse grip cable extensions
37.5kgx2setsx10reps-PR
followed by 10mins stretching hips, hamstrings, glutes and knees
10mins skipping
hit the heavy bag focusing on setting up high and low kicks off jabs and hooks.
5mins on the bike, this aggrevated my left knee so knocked it on the head.
At the moment I am quitting smoking after a 2 year affair with my filter tipped little buddies. Smoking has ruined my conditioning. At the moment I am putting weight gain on hiatus and focusing on conditioning and flexibility. I am not going to step on a set of scales while Im doing this until I reach a few conditioning and flexibility goals I have in mind. I will still be trying to get stronger but I understand that it will come slower while I am pushing the conditioning work, but hopefully this should help me become more of a complete athlete and keep my injury free.
Squats
60kgx5
80kgx5
100kgx3
120kgx1
140kgx5-PR-like a hot knife through butter
Barbell lunges
75kgx8-PR-was aiming for 10 but the bar hit the rack and the plastic stopper off the top landed in the middle of the rack. The result was me trying to balance on one foot and kick the plastic stoppper out the way without unbalancing the bar…maybe I should lable it as “functional”.
Calf press
150kgx4setsx10reps-PR
Side bends
40kgx2setsx10reps-PR
10mins stretching
10mins skipping
Hit the heavy bag focusing on the double jab and low and high kick combinations
Interval training on the cross trainer
I have been stretching twice a day and have been looking for a decent hill to do hill sprints but so far no luck…feeling great at the moment
DB bench
25kgx15
30kgx10
35kgx5
42.5kgx7
Close grip bench
60kgx6
85kgx1
95kgx3-PR? good for another 2 or so
Underhand pull downs
72.5kgx6
87.5kgx6
102.5kgx8-PR
DB rear delt flys
17.5kgx2setsx10reps
17.5kgx6
Close grip EZ bar curls
30kgx6
40kgx8-baseline PR
10mins stretching
10mins skipping
Heavy bag working on my hands
Interval training on the cross trainer
yesterday
Deadlifts
80kgx3
100kgx3
140kgx3
180kgx1
200kgx1
Rackpulls
200kgx3-PR
230kgx1-PR
250kgxfail-moved about an inch
Stiff leg deadlifts
150kgx6-PR
160kgx1
Seated calf raises
40kgx2sets
Hit a tonne of flexibility work after this
Today
Db shoulder press
20kgx6
25kgx6
30kgx3
32.5kgx6-PR
Close grip bench (lowerback was cramping from yesterday so couldnt set up tight)
60kgx5
80kgx3
100kgx1-easy could have got 3 reps
neutral grip pull ups
bodyweightx5
10kgx5
15kgx5-PR
20kgx3-PR
30kgx1-PR-maybe another 2 reps in there
straight bar cable extensions
35kgx10
40kgx10-baseline PR
50kgx6-Baseline PR-good for 10
Hit the bag working on fighting southpaw
10mins light stretching
Hips were tight as hell today and I know better than to push it on days like this.
Squats
60kgx5
80kgx5
100kgx2
120kgx1
145kg2
Lunges
80kgx6-PR
Calf press
160kgx3setsx10reps-PR
180kgx10-PR
Decline sit ups
30kgx20-PR
40kgx10-PR
Side bends
42.5kgx2setsx10reps
10mins stretching
5mins skipping
heavy bag
5mins skipping
Cross trainer Interval training
1200m Rowing machine
Just a short session tonight, a few nights bad sleep are taking their toll
Bench press
worked up to
90kgx3
105kgx1
90kgx4
First time benching for a while and my form felt terrible and unco-ordinated. Nothing too heavy
Incline db bench
30kgx10-PR
35kgx6-PR
First time doing these for a while as well
Underhand pull downs
72.5kgx6
87.5kgx6
102.5kgx10-PR
Left it there