20/03/15
Pendlay rows
bar x 12
40 kg x 12
60 kg x 10
70 kg/154 lbs x 8
80 kg/176 lbs x 6
85 kg/187 lbs x 3 straps
85 kg/187 lbs x 5
90 kg/198 lbs x 3
Got a really good mmc here and some heavy work in.
45 degree barbell rows
90 kg/198 lbs x 5 straps
90 kg/198 lbs x 5 straps
Even better mmc
Shrugs
100 kg/220 lbs x 10
140 kg/308 lbs x 10 straps
180 kg/397 lbs x 6 straps
100 kg/220 lbs x 50 straps
Almost passed out on last set. Heavy as fuck at 30 reps.
Snatch grip bb rows
60 kg/132 lbs x 5
60 kg/132 lbs x 5
60 kg/132 lbs x 10 straps
Barbell curls
bar x 10
30 kg/66 lbs x 10
40 kg/88 lbs x 6 + 4 RP
Last reps were a bit ugly.
Ugly ass alt hammer curls
22 kg/48 lbs x 10
22 kg/48 lbs x 10
ugly Crossbody curls
22 kg/48 lbs x 20
Barbell curl 21s
25 kg/55 lbs x 7,7,7
sick pumpz
23/03/15
Squat
bar x 10
60 kg x 5
80 kg x 4
100 kg x 2
120 kg/265 lbs x 8
125 kg/275 lbs x 8
130 kg/287 lbs x 8
120 kg/265 lbs x 8
Hate high rep squats. Cant seem to breathe properly. First two sets took alot of energy, not used to do hard sets before my top set. Was dead after last set.
SLDL
60 kg/132 lbs x 10
80 kg/176 lbs x 10
100 kg/220 lbs x 5
60 kg/132 lbs x 10
Did not touch the floor,nor lock out hips to keep tension on hams.
Some ligth front squats and walking lunges
24/03/15
Bench press
bar x 15
40 kg x 10
60 kg x 5
70 kg x 3
80 kg/176 lbs x 8
85 kg/187 lbs x 8
90 kg/198 lbs x 4
Elbow hurt. Rigth arm felt totally powerless at bottom of the movement. Still decent lifting, but cut it short to give my elbow a break.
26/03/15
Deadlift
bar x 10
60 kg x 5
100 kg x 3
120 kg/265 lbs x 8 DOH tng PR
130 kg/287 lbs x 8 all paused reps
140 kg/308 lbs x 8 tng first 5 reps
145 kg/320 lbs x 8 PR tng first 4 reps and last reps
Felt unmotivated and sluggish today. Really didnt want to hit the gym,but you cant only train when you feel good. Last reps on final sets was a bit ugly.
Yates row
60 kg/132 lbs x 12
70 kg/154 lbs x 10
80 kg/176 lbs x 10
90 kg/198 lbs x 6
90 kg/198 lbs x 4
60 kg/132 lbs x 12
Elbow is a lot better. Yates row gives me a sick pump.
Kroc rows
22 kg/48 lbs x 10
42 kg/92 lbs x 13
Face pulls
3 sets of 10/15/20
DB alt curls
12 kg/26 lbs x 20
17 kg/37 lbs x 16
Little bit of body english on last 2 reps, otherwise strict reps
Hammer curls
17 kg/37 lbs x 20
Cross body hammer curls
17 kg/37 lbs x 20
17 kg/37 lbs x 20
26/03/15
Military press
bar x 10
30 kg x 8
40 kg/88 lbs x 8
45 kg/99 lbs x 8
50 kg/110 lbs x 7
42.5 kg/94 lbs x 8
DB Bench press
17 kg/37 lbs x 20
22 kg/48 lbs x 20
26 kg/57 lbs x 20
32 kg/70 lbs x 10
Side laterals
5 kg/10 lbs x 20
12 kg/26 lbs x 12
12 kg/26 lbs x 8
12 kg/26 lbs x 8
DB flyes
5 kg/10 lbs x 12
12 kg/26 lbs x 10 + 10 reps flye press
Triceps pushdown
2 plates x 20
3 plates x 20
4 plates x 25
Skullcrushers
20 kg/44 lbs x 10
30 kg/66 lbs x 8
aggrevated elbow
Bent over laterals
5 kg x 10
5 kg x 10
30/03/15
squats
bar x 10
60 kg x 3
80 kg x 3
100 kg x 3 add belt
120 kg/265 lbs x 8
125 kg/275 lbs x 8
130 kg/287 lbs x 8
135 kg/298 lbs x 3 unracked unevenly
135 kg/298 lbs x 5 meh
back rounded on 5th rep on last set. Lower back is stiff as fuck right over left hip.
Called it a day, didnt want to bother it more.
Strained my back last monday, took a few unplanned rest days, and then went on a 3 day drinking binge, having fun and doing stupid shit. Slept like 12 hours over the course of 4 days, and ate like 1-2 meals a day. Paying for it today. Totally worth it tho.
07/04/15
Squats
bar x 10
60 kg x 4
80 kg x 3
100 kg/220 lbs x 6
110 kg/242 lbs x 6
120 kg/265 lbs x 6
125 kg/275 lbs x 6
115 kg/253 lbs x 6
Slow and sluggish, but not that heavy. Went better then expected.
Front squat
100 kg/220 lbs x 1
Just wanted to.
Bulgarian split squats
20 kg/44 lbs x 10
20 kg/44 lbs x 10
20 kg/44 lbs x 10
Just trying to get the balance down.
Side bends
12 kg/26 lbs x 12
12 kg/26 lbs x 12
SLDL
60 kg/132 lbs x 10
60 kg/132 lbs x 10
Just for stretching and pump.
09/04/15
Bench press
bar x 15
40 kg x 8
60 kg x 5
70 kg/154 lbs x 9
75 kg/165 lbs x 8
80 kg/176 lbs x 8
75 kg/165 lbs x 8
Military press
bar x 10
40 kg/88 lbs x 8
45 kg/100 lbs x 8
50 kg/110 lbs x 4
40 kg/88 lbs x 8
Just taking it easy this week, will be going at it hard next week.
13/04/15
Squat
bar x 5
60 kg x 5
80 kg x 3
105 kg/231 lbs x 6 add belt
115 kg/253 lbs x 6
120 kg/265 lbs x 6
125 kg/265 lbs x 6
130 kg/287 lbs x 6
Really focused on good form and depth today, felt good.
Back got strained a bit on final rep on last set, fell forward and muscled it out, wich my back didnt like
Pull ups
bw x 5
bw x 5
bw+5 kg/11 lbs x 3 x 3
Easy reps.
14/04/15
Bench press
bar x 15
40 kg x 8
60 kg x 5
75 kg/165 lbs x 8
80 kg/176 lbs x 8
85 kg/187 lbs x 8
90 kg/198 lbs x 5
Decent benching, left a rep in the tank on last set.
Dumbbell bench press
22 kg/48 lbs x 20
25 kg/55 lbs x 13
25 kg/55 lbs x 8
25 kg/55 lbs x 12
Side laterals
5 kg/11 lbs x 15
12 kg/26 lbs x 12 first 8 strict
12 kg/26 lbs x 6 first 4 strict
12 kg/26 lbs x 8 first 6 strict
5 kg/11 lbs x 15
Barbell front raise
20 kg/44 lbs x 10
25 kg/55 lbs x 10
25 kg/55 lbs x 10
Dumbbell front raise
12 kg/26 lbs x 20
DB overhead tri ext
12 kg/26 lbs x 15
22 kg/48 lbs x 12
32 kg/70 lbs x 3 waay to heavy
22 kg/48 lbs x 15
DB skullcrushers
22 kg/48 lbs x 12
15/04/15
Deadlifts
bar x 5
60 kg x 3
Back didnt agree. Deads postponed to later in the week.
Did some ab rollouts and ghetto reverse hypers.
16/04/15
Military press
bar x 10
30 kg x 8
40 kg/88 lbs x 8
45 kg/99 lbs x 8
50 kg/110 lbs x 8
47.5 kg/105 lbs x 8
Tied my 8 rep pr. Pressing feels good.
Incline Bench press
bar x 12
50 kg/110 lbs x 12
60 kg/132 lbs x 12
70 kg/154 lbs x 7
80 kg/176 lbs x 1
60 kg/132 lbs x 10
50 kg/110 lbs x 12
Constant tension reps. Good mmc.
Incline rear delt raise
5 kg/11 lbs x 4 x 12
Just trying to feel my rear delts
Rope pushdowns
20 kg/44 lbs x 16
20 kg/44 lbs x 12
20 kg/44 lbs x 10
20 kg/44 lbs x 8
10 kg/22 lbs x 20
Sic pumpz
20/04/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 4
110 kg/242 lbs x 4
120 kg/265 lbs x 4
125 kg/275 lbs x 4
130 kg/287 lbs x 4
135 kg/298 lbs x 4
Squats felt strong. Back is getting better.
Goodmornings
20 kg/44 lbs x 10
30 kg/66 lbs x 10
40 kg/88 lbs x 8
Deficit Sumo deadlifts
60 kg x 10
80 kg x 8
Pull ups (bw 79.5 kg/175 lbs)
bw x 5
bw x 5
bw+12 kg/26 lbs x 3
bw+12 kg/26 lbs x 3
bw+12 kg/26 lbs x 3
bw+12 kg/26 lbs x 3
DB rows
22 kg/48 lbs x 12
32 kg/70 lbs x 12 deadstop
32 kg/70 lbs x 8 deadstop
32 kg/70 lbs x 10 regular
DB cross body curls
12 kg/26 lbs x 40
17 kg/37 lbs x 20
19 kg/41 lbs x 20
22 kg/48 lbs x 16
21/04/15
Bench press
bar x 15
40 kg x 10
60 kg x 5
70 kg x 3
77.5 kg/171 lbs x 8
82.5 kg/182 lbs x 8
87.5 kg/193 lbs x 8
90 kg/198 lbs x 8 PR
Bench felt meh today, but really fucking wanted 8 reps on 90 kg. Was really unsure id get it, the first 3 working sets were tiring, but went for it anyway. Really happy I got it.
DB Bench press
22 kg/48 lbs x 10
25 kg/55 lbs x 18
25 kg/55 lbs x 12
25 kg/55 lbs x 10
Short rest periods.
Side laterals
5 kg/11 lbs x 15
12 kg/26 lbs x 10
12 kg/26 lbs x 10
12 kg/26 lbs x 10
12 kg/26 lbs x 8
First 6-7 reps on every set strict.
Plate front raise
15 kg/33 lbs x 15
20 kg/44 lbs x 10
20 kg/44 lbs x 10
20 kg/44 lbs x 10
Triceps pushdowns
20 kg/44 lbs x 20 close grip
20 kg/44 lbs x 20 wide grip
25 kg/44 lbs x 20 close grip
25 kg/44 lbs x 15 forward lean, bar up to forehead.
25 kg/44 lbs x 10 same as last set.
22/04/15
Great workout yesterday, shitshow today. Felt tired and unmotivated.
Deadlift
bar x 10
60 kg x 5
100 kg x 4
120 kg/265 lbs x 4
120 kg/265 lbs x 8
130 kg/287 lbs x 8
140 kg/308 lbs x 3
Back not to keen on deadlifts yet, so didnt pull anything to heavy. Been a while since last deadlift-day, so form and setup felt awkward.
Bulgarian split squats
bw x 10 each leg
20 kg/44 lbs x 10 each leg
30 kg/66 lbs x 10 each leg
40 kg/88 lbs x 8 each leg
Trying to get the balance down.
Not to shabby today.
Yates rows
60 kg/132 lbs x 5
Lower back said no way.
Pull ups
bw 4 sets of 8
Db curls
12 kg/26 lbs x 20
23/04/15
Military press
bar x 12
30 kg x 10
40 kg/88 lbs x 8
45 kg/99 lbs x 8
50 kg/110 lbs x 8
52.5 kg/115 lbs x 8 PR
Incline bench press
bar x 30
50 kg/110 lbs x 12
60 kg/132 lbs x 12
65 kg/143 lbs x 11
55 kg/121 lbs x 12
50 kg/110 lbs x 12
Slow reps, no lockout, no chest touch.
Really bad at these
Reverse flyes
5 kg/11 lbs x 15
5 kg/11 lbs x 15
5 kg/11 lbs x 15
5 kg/11 lbs x 15 + 2.5 kg/5 lbs x 10
Overhead tri ext
12 kg/26 lbs x 20
22 kg/48 lbs x 15
26 kg/57 lbs x 12
Kickbacks: 2 sets
27/04/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg/265 lbs x 4
130 kg/287 lbs x 4
135 kg/297 lbs x 4
140 kg/308 lbs x 4
130 kg/287 lbs x 4
120 kg/265 lbs x 4
Left 1 good and 2 ugly reps in the tank on heaviest set.
Everything was relatively easy.
Front squat holds
100 kg/220 lbs x 20 count
120 kg/265 lbs x 20 count
140 kg/308 lbs x 20 count
Breathing paused squats
60 kg/132 lbs x 4
60 kg/132 lbs x 4
60 kg/132 lbs x 4
6 deep breaths in the hole. Felt pretty awkward.
SLDL
60 kg/132 lbs x 10
80 kg/176 lbs x 10
100 kg/220 lbs x 5
100 kg/220 lbs x 10
80 kg/176 lbs x 10
Weighted sit ups
10 kg x 12
10 kg x 15
10 kg x 15
28/04/15
Upper back sore as fuck from front squat holds yesterday.
Rough day at work,no breaks and lots of stress.
Also, ate to little.
Bench press
bar x 15
40 kg x 8
60 kg x 5
70 kg/154 lbs x 3
80 kg/176 lbs x 8
85 kg/187 lbs x 8
92.5/204 lbs x 5 PR
85 kg/187 lbs x 8
Wanted 8 on 92.5, could have gotten 6 at most.
But overall happy with benching, considering how shit the day was.
DB Bench press
22 kg/48 lbs x 10
25 kg/55 lbs x 20
25 kg/55 lbs x 13
25 kg/55 lbs x 11
short rest periods. 4 rep increase since last week. Will get 50 in 3 sets next week.
Klokov press
bar x 8
30 kg/66 lbs x 8
40 kg/88 lbs x 4
35 kg/77 lbs x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 6
40 kg felt like death. Shoulders were fried by the last set.
meadows 6 way raises
2.5 kg/5 lbs x 15
2.5 kg/5 lbs x 12
5 kg/11 lbs x 5
2.5 kg/5 lbs x 12
felt good.
Rope pushdowns
20 kg/44 lbs x 12
20 kg/44 lbs x 8
Tri pushdowns
20 kg/44 lbs x 15
30 kg/66 lbs x 10
30 kg/66 lbs x 8
30 kg/66 lbs x 6
20 kg/44 lbs x 12
close grip bench press lockouts
60 kg/132 lbs x 10
100 kg/220 lbs x 1
Everything was dead by now.
29/04/15
Yates rows
bar x 12
40 kg x 12
60 kg/132 lbs x 12
70 kg/154 lbs x 12
80 kg/176 lbs x 12
90 kg/198 lbs x 6
90 kg/198 lbs x 4
85 kg/187 lbs x 8
85 kg/187 lbs x 10
80 kg/176 lbs x 7
Pull ups
bw x 5
bw x 5
bw + 15 kg/33 lbs x 3
bw + 15 kg/33 lbs x 2
bw + 10 kg/22 lbs x 3
bw x 2
one arm Lat pulldown-row sideways squeeze
10 kg/22 lbs x 15
10 kg/44 lbs x 10
Straigth arm pulldowns
10 kg/22 lbs x 25
20 kg/44 lbs x 12
20 kg/44 lbs x 12
Barbell curls
bar x 12
30 kg/66 lbs x 10
40 kg/88 lbs x 5
35 kg/77 lbs x 5 super strict
30 kg/66 lbs x 10
Reverse curls
bar x 10
25 kg/55 lbs x 8
25 kg/55 lbs x 8
02/05/15
Drank last nigth, not the best performance today.
Deadlifts
bar x 10
60 kg x 5
100 kg x 2 add belt
120 kg/265 lbs x 5
130 kg/287 lbs x 5
140 kg/308 lbs x 5
150 kg/330 lbs x 4
130 kg/287 lbs x 5 sumo stance, no belt.
Form still feels off. Ridiculously slow off the floor.
Front squat
60 kg/132 lbs x 5
70 kg/154 lbs x 5
80 kg/176 lbs x 1 add belt
100 kg/220 lbs x 1
110 kg/242 lbs x 1
120 kg/265 lbs x 0
80 kg/176 lbs x 5 no belt