HIT Log Start

Training Training Logs
21

So yesterday was day off and day before it back and triceps.morning weight was 63,4kg and the workout went great.PR s on everything except cable rows,but maybe it was due to the fact that i switched the form and focused a lot more on the squeezing.I had to even lower the weight.Today was leg day and because the leg extension machine was busy for 20min i started with bulgarian split squats and ended up mixing the order on them,But still PR on both of them,and proceeded with leg press,hamstring curls and calf raises.

Everything went good,gaining weight and fkin calfs and biceps weak point for now,everything else is good

22

Shoulders and arms yesterday,morning weight was 63,6kg

Workout went really nice:

Started off with lateral raises,did extra 3 reps from previous workout with the same weight(10 kg per hand)

Then moved to seated lateral raises,did them for the first time 3 x until failure on all sets but with very light weight 5 kg per hand.I felt the shoulders quite a lot.Then moved to face pulls for 4 sets 15-20reps just feeling the rear delt contracting.

For those wondering i dont do any overhead press due to the fact i do lot of incline pressing,close grip bench,jm press..and my front delt is always very sore after those exercises.

Then started arms with close grip bench.Going all in on the last set 55kg x 10(+2 reps from previous workout).

Then i did dumbbell incline skullcrushers for 3 sets and again + 3 reps from previous workout for the working set.Finished of with push downs and last time i wasnā€™t happy with the form,this time i slowed the tempo and did them like charles glass and again i got + 3 reps from previos workout on this on the working set.

Biceps started with alternating dumbbell curls,form on this is good until the last 2-3 reps where i incorporate slight cheat(ngl)and still did +2 reps from previos workout,dropped the 15kg dumbbells and picked up the 10kg dumbbells and i felt the biceps contract a lot with the lighter ones.

Then did spider curls,this one i noticed are great if you leave your ego away.I used 5kg dumbbells and 7,5kg per hand and this exercise destroyed my biceps.I do these for high reps 10,12+ reps for 2 sets.

Finished off with preacher curls one hand at a time,and i fixed the imbalance between my arms a lot.When i first started right hand was stronger for 3-4 reps,now only 1 rep more with right hand.PR again from previous workout,only +1 rep.

That dorian yates guy is right,if you do 45min with very high intensity you will want to throw up,and thats how i feel,im scared a bit because i push my body beyond failure.And in one full month i added +2kg in bw and all my lifts are going up every workout.People started to notice changes in my legs and arms,and back.I am still learning every workout what works what not,and i love going to the gym and working out.

1 Like
23

Monday,Chest and biceps

Morning weight 63,5kg

Today was i think the first workout where i kinda felt burnt out,maybe because i didnt sleep enough or maybe because i push to hard every workout.

Started with incline bench press

Working set was 55kg x 8(+1 from previous workout)

Incline dumbbell press working set was with 22,5kg per hand for 9 reps(last workout was 10 reps with same weight so thats -1,although form was a little better more control on eccentric.

Added for the first time decline press machine and did 2 sets,working set was 55kg for 9 reps,focusing on squeeze a lot and contraction of the chest.

Moved to incline dumbbell flyes like charles glass and did them with 10kg per hand,focusing solely on the squeeze and stretch.

Then finished off with chest press for 17 reps with 50kg(last workout was 19 reps but i didnt do decline press,maybe that burnt me a little bit)

Biceps started with barbell curls,bringing the bar to the forehead,although i felt the front delt and the biceps on this.

Then moved to preacher curl machine,again focusing on the squeeze and form with lot less weight.3 sets for 10-12 reps with 15kg on the machine.

Finished off with hammer curls charles glass style for 2 sets and on the working set i did 10kg per hand for 11 reps(+4 from previos workout)

All in all great workout but little disappointment due to the fact im not progressing quickly,on the compound lifts.

1 Like
24

Today back and triceps

Morning weight 63,7

Workout went good

Started with wide grip pull ups 3 sets x failure

First set 14 reps,second 9 third 6 in total + 1 rep from previous workout in less time

Than wide grip lat pulldowns,upped the weight to 50 kg and did 10 reps for the working set,last workout was 45kg x 15 reps.Then chest support t bar rows and did 30kg x 10(+1rep from previous workout),dropped to 20kg and did 6 reps.

Moved to seated cable rows and did working set with 40kg x 7,on this i dont focus on strength that much and focus more on proper form and squeezing of the back.Then did rope cable rows with 15kg x 15 reps and 20kg x 10 reps.This one i saw from Phil heath and i know its bitch weight but they are absolutely amazing.Triceps was JM press and ez bar skullcrushers and did one rep more on the JM press with same weight from previous workout and on skullcrushers i was focusing on form and did 3 sets with 20 kg for max reps.

25

Yesterday was leg day,like in the past weeks it was awesome,progress visible and in strength(3-4 reps with same or better form more on almost all exercises).I also do high rep leg press 25+ reps and its the hardest exercise,period.

Weight is 63,7 nearing the 64kg mark.

Today was shoulders and arms,and the lateral raises(especially seated ones)are freakin awesome.Progress on them in form and reps.What i noticed also if i progress in strength i also progress in size.For triceps i did CG bench,skullcrushers and pushdowns.For biceps i did alternating dumbbell curls with big twist on the drop set,spider curls which were awesome and then preacher curls.Progressing on all exercises either by weight or reps.What i found strange is last workout i did CG bench with 55kg for 10 reps,textbook form.Upped the weight to 60kg and only managed 3 reps,Like wtf only 3 reps?Is it something wrong with my benching technique,mechanics or?Form is touching chest and pushing with triceps.

1 Like
26

Today chest and biceps,weight 64kg(highest as of today)

Workout was great,got little upset bcs of the incline bench press.

Started with it and on the working set again 55kg x 7 like previous workout.

I noticed also my right side pushing more than my left,im sure its some imbalance and i need to workout.Any tips how can i break the plateau on the incline bench?

Then moved to dumbbells on high incline and did the 22,5kg per hand for 10 clean reps(+1 from previous)

Moved to decline press and for the working set i did 50kg for 15 reps(+6 from previous workout)

Followed up with 2 sets of incline flyes with the 10kg dumbbells,and the stretch was awesome.Finished off with chest press,50kg for 18 reps(+1 from previous workout)

Started biceps with ez bar curls and upped the weight by 10kg from previous workout and did 5 clean reps(last workout i did 20kg x 9,now i did 30kg x 5).Then did machine preacher curls for 2 sets and again increased the weight by 5kg and did + 1 rep with increased weight.Finished off with hammer curls,charles glass style and pump was amazing.I am getting frustrated a bit with the incline bench press,any tips are highly appreciated.

1 Like