20 March
BB Bench WU
Bar@2x5
22.5k@1x5
30k@1x5
35k@1x3
WS
37.5K@1x5
45k@1x5
50k@1x11 5 3
BBB Inc DB 30k@5x10
Chin/Pullups between bench sets 4x8 4x7
DB rows 22.5k@4x10 25k@1x19
CGBP 35k@1x12,10,9,12
Curls and pushdowns
P.M.
30 min cardio - 20 min incline walk and 10 min stepper (47floors)
Abzzzzzzzzzzzzzzzzzzzz
Method Man Tical got me through
21 March
Hang Clean 37.5k@4x5
Squat WU
Bar@2x8
37.5k@1x5
47.5k@1x5
57.5k@1x3
WS
62.5k@1x5
72.5k@1x5
80k@1x7 3 2 Don’t feel like i’m improving in the squat
BBB 57.5k@5x10
Leg press 80k@2x15 100k@2x12150k@1x8
Quad raise 35k@3x10 1x12
Stand calf raise 45k@1x20 97k@1x15
Abs and stepper for 10 min (40 floors)
24 March
OHP wu
20k@2x5
22.5k@1x5
27.5k@1x3
ws
32.5k@1x3
37.5k@1x3
42.5k@1x9 3 2 felt pretty good. It’s amazing what a few good days sleep can do.
BBB DB OHP 30k@2x10 25k@3x10
Chin/Pullups 4x8 4x6
T Bar row 35k@2x15 45k@3x10
curls/triceps
P.M.
30 Min incline walk and abs
24 March
Hang clean 40k@3x5
DL WU
40k@1x5
50k@1x5
60k@1x3
WS
70k@1x3
80k@1x3
90k@1x11 3 3 got hips lower and felt pretty good
RDL 60@5x10
Pushups between RDL 5x15
Hamcurls 35k@2x8 3x6
Shrugs 30k@1x20 40k@4x15
Abs
26 March
Cardio 10 mins stepper (49 floors) and 20 mins incline walk. Stretching/foam rolling etc
Hamstrings were really tight - going back to RDL now back feels better was good idea!
27 March
BB Bench WU
Bar@2x5
22.5k@1x5
30k@1x5
35k@1x3
WS
42.5k@1x3
47.5k@1x3
52.5k@1x10 4 3
BBB DB Inc 35k@3x10 30k@2x10
Chin/pullups between bench@4x8 4x7 (60)
DB rows 22.5k@4x10 25k@1x20
CGBP 35k@2x12 2x10
Curls/tri
28 March
Hang clean 37.5k@3x5
Squat WU
Bar@2x10
37.5k@1x5
47.5k@1x5
57.5k@1x3
WS
65k@1x3
75k@1x3
85k@1x7 3 3
BBB 57.5k@5x10
Leg press 100k@3x10 150k@2x10
Quad raise 35k@5x10
Stand calf raise
Abs
P.M.
10 min incline sprints
10 min stepper
Not had chance to update until now.
OHP WU
20k@2x5
22.5k@1x5
27.5k@1x3
WS
35k@1x5
40k@1x3
45k@1x4 2 1 (terrible at OHP!)
BBB DB OHP 30k@3x10 25k@2x10
Pull/chins@4x8 4x6
T Bar row 35k@2x12 45k@3x10
Bi/tris
P.M.
10 mins stepper
20min incline walk
Abs
1 April
Hang clean 40k@5x3
DL WU
40k@1x5
50k@1x5
60k@1x3
WS
75k@1x5
85k@1x3
95k@1x8 (grip gave out) 3 3
RDL 60k@5x10
Pushups between DL 5x20
Hamcurls 35k@2x8 1x7 6 6
Stand calf raise
Shrugs
3 April
BB Bench WU
20k@2x5
22.5k@1x5
30k@1x5
35k@1x3
WS
45k@1x5
50k@1x3
55k@1x7 3 3
BBB Inc DB 35k@2x10 30k@3x10
Chins/pullups between bench sets@4x8 1x6,6,8,8
DB rows 22.5k@4x10 25k@1x20
CGBP 40k@4x8
Bi/tris
Not sure if it’s this poxy Saharan dust stuff (as I do have allergies) or whether i’m coming down with something but felt like crap yesterday and today. Sore throat, stuffy nose, struggling to breath. Woe is me. Anyway, enough of that.
4 April
Hang clean 37.5k@3x5
Squat WU
20k@2x10
37.5k@1x5
47.5k@1x5
57.5k@1x3
WS
70k@1x5
80k@1x3
90k@1x4 3 2
Legpress 100k@3x10 150k@2x10
Quad raise 40k@4x10
Calf raise 60k@1x20 112k@4x10
No cardio after work as still felt rough.
Deload next week so worked out quite well if I am getting ill.
Also, just got beyond 531 so will be reading that and may change things up a bit next cycle.
Deload week turned into a do naff all week. Oh well, probably needed the break. Changed things up a bit as had been on BBB for a while.
14 April
OHP wu
20k@2x5
22.5k@1x5
27.5k@1x3
WS
30k@1x5
35k@1x5
40k@1x7 2 2
back off set 27.5K@1x12
Chin/pullups @8x5
CGBP 22.5K@2x10/27.5k@1x10/30k@1x10
Lat pulldown (never done this before) 30k@1x15/37k@1x15/45k@1x15
T bar row 25k@1x15/30k@1x15/35k@1x12
Tri and bis
P.M. 10 mins stepper (51 floors) 20 min incline walk abs
Glad to be back!
15 April
Hang clean 42.5k@3x5
DL wu
42.5k@1x5
52.5k@1x5
62.5k@1x3
ws
67.5k@1x5
77.5k@1x5
87.5k@1x12
Front squat 20k@2x10 / 25k@2x6 / 27.5k@1x6 (haven’t done these for a while so very light trying to get technique right)
Snatch high pulls between front squats - thought i’d try them after the CT article.
Hamcurls 15k@1x12 / 25k@1x12 / 35k@1x7
Shrugs 20k@1x20 / 25k@1x15 / 30k@2x12
Back raise @3x10 with farmers walks between sets 36k@3x45 secs
16 April
BB Bench WU
25k@2x5
30k@1x5
37.5k@1x3
WS
40k@1x5
45k@1x5
52.5k@1x8 4 2
DB Incline 20k@1x10/25k@1x10/30k@1x10
Chin/pullups @8x5
Lat pulldown 30k@1x15/37k@1x15/45k@1x15
DB rows 15k@2x10/20k@1x10/22.5k@1x15
Dips @4x5
Curls/tripushdowns
17 April
Hang clean 40k@3x4
Squat WU
20k@2x5
40k@1x5
50k@1x5
60k@1x5
WS
62.5k@1x5
72.5k@1x5
82.5k@1x6 3 2
back off set 60k@1x10
RDL 40k@1x10/50k@1x10/60k@1x10
Hamcurls 15k@1x12/25k@1x12/35k@1x7
back raises/farmers walks
I was behind in updating my log but the last couple of days seem to have disappeared. Oh well…
22 April
OHP WU
20k@2x5
22.5k@1x5
27.5k@1x3
WS
32.5k@1x3
37.5k@1x3
42.5k@1x9 4 3 felt easy - think it may have been a lighter bar
CGBP 25k@1x10/30k@1x1032.5k@1x10
Pull/chin @ 7x6 1x5
Lat pulldown 30k@1x15/37k@1x15/45k@1x15
T bar row 25k@1x15/30k@1x15/35k@1x15
BIs/tris
23 April
Hang clean 42.5k@3x3
DL WU
42.5k@1x5
52.5k@1x5
62.5k@1x3
WS
72.5k@1x3
82.5k@1x3
95k@1x8 3 3
Front squat 20k@2x10/25k@2x5/30k@1x5
Snatch high pull in between squats
Ham curls 15k@1x15/25k@1x12/35k@1x8
Back raise @ 4x10
Shrugs
Farmers Walks
24 April
BB Bench WU
25k@2x5
30k@1x5
37.5k@1x3
WS
42.5k@1x3
50k@1x3
55k@1x7 3 3
DB Inc 20k@1x10/25k@1x10/30k@1x10
chin/pulls@8x6
Lat pulldown 30k@1x15/37.5k@1x1545k@1x15
DB Rows 15k@2x10/20k@1x10/22.5k@1x17
Dips@4x5
Bis/Tris
P.M. 20 min cardio = 10 mins stepper/10 mins incline walk
Abs
25 April
Hang clean 40k@3x3
Squat WU
20k@2x5
40k@1x5
50k@1x5
60k@1x5
WS
67.5k@1x3
77.5k@1x3
87.5k@1x4 3 2
Back off set 60k@1x10
RDL 60k@3x10
Ham curls 15k@1x15/25k@1x12/35k@1x9
Lunge 3x10/10
Back raise
Farmers walks
28 April
OHP WU
20k@2x5
22.5k@1x5
27.5k@1x3
WS
35k@1x5
40k@1x3
45k@1x4 2 1
back off set 27.5k@1x12
Pull/chins between OHP sets @8x6
CGBP 27.5k@1x10/30k@1x10/37.5k@1x10
Lat pulldown 30k@1x15/37k@1x15/45k@1x15
T Bar row 25k@1x15/30k@1x15/35k@1x15
BI/tris
P.M.
10 mins stairmaster abs