03/05/15
Military press
bar x 12
30 kg x 5
40 kg/88 lbs x 8
45 kg/99 lbs x 8
50 kg/110 lbs x 8
55 kg/121 lbs x 7 PR
Felt slow today. Last set was a grind.
Incline bench press
35 kg/77 lbs x 12
50 kg/110 lbs x 12
60 kg/132 lbs x 12
65 kg/143 lbs x 10
70 kg/154 lbs x 9
Drop set
65 kg/143 lbs x 6
60 kg/132 lbs x 4
50 kg/110 lbs x 4
Slow reps, no lockout or chest touch.
#datpump
4 or 5 sets of Bent over laterals in between sets.
Reverse grip bench press
50 kg/110 lbs x 5
50 kg/110 lbs x 5
60 kg/132 lbs x 5
Bar path feels awkward, but powerful.
CGBP
60 kg/132 lbs x 5
Tricep kickbacks
5 kg/11 lbs x 10
12 kg/26 lbs x 10
04/05/15
a little over 3 hours of sleep last night. Dreaded squatting today, but it went awesome.
Left Hip/glute hurt a little, but did get progressively better during the workout.
Squats
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3 add belt
120 kg/265 lbs x 4
130 kg/287 lbs x 4
145 kg/320 lbs x 4 PR
135 kg/298 lbs x 4
135 kg/298 lbs x 3 all paused
130 kg/287 lbs x 4 last rep paused
145 kg was relatively easy. Left a rep or 2 in the tank.
Breathing paused squats
65 kg/143 lbs x 3
65 kg/143 lbs x 3
65 kg/143 lbs x 3
6 deep breaths in the hole.
Heels elevated high bar paused squat
65 kg/143 lbs x 8
80 kg/176 lbs x 8
100 kg/220 lbs x 5
120 kg/220 lbs x 1
SLDL
60 kg/132 lbs x 10
60 kg/132 lbs x 10
05/05/15
Pendlay rows
bar x 15
40 kg x 12
60 kg/132 lbs x 8
70 kg/154 lbs x 5
80 kg/176 lbs x 5
85 kg/187 lbs x 5 add straps
90 kg/198 lbs x 5 straps
100 kg/220 lbs x 3 straps and belt
Shrugs
60 kg/132 lbs x 20
100 kg/220 lbs x 15 straps
140 kg/308 lbs x 10 straps
180 kg/396 lbs x 6 straps
DB alt curls
12 kg/26 lbs x 40
15 kg/33 lbs x 20
17 kg/37 lbs x 16
19 kg/42 lbs x 10
BB curls 21s
20 kg/44 lbs x 7/7/7
25 kg/55 lbs x 7/7/7
06/05/15
Really tired today. Everything felt like a metric ton.
Bench press
bar x 10
40 kg x 10
60 kg x 4
80 kg/176 lbs x 5
90 kg/198 lbs x 5
95 kg/209 lbs x 4 PR
85 kg/187 lbs x 5 paused reps
90 kg/198 lbs x 5
Everything felt 10 kg heavier. Pleased with a PR, altough I didnt hit the rep goal of 5.
DB Bench press
12 kg/26 lbs x 8
22 kg/48 lbs x 10
25 kg/55 lbs x 21
25 kg/55 lbs x 15
25 kg/55 lbs x 16
Finally got 50+ reps in 3 sets. Moving up next week.
Klokov press
bar x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 8
Left shoulder felt achy, so kept it light.
08/05/15
Deadlifts
bar x 10
60 kg x 4
100 kg x 5 add belt
120 kg/265 lbs x 5 DOH
130 kg/287 lbs x 5 add straps
140 kg/308 lbs x 5
150 kg/330 lbs x 5
160 kg/353 lbs x 3
felt good, got to cocky on last set, could maybe have done one ugly rep more.
Russian hamstring curl
2 sets of 4 assisted reps.
SLDL
100 kg/220 lbs x 5
110 kg/242 lbs x 5
100 kg/220 lbs x 2
Paused front squat(beltless)
60 kg/132 lbs x 5
70 kg/154 lbs x 5
80 kg/176 lbs x 5
80 kg/176 lbs x 5 no lockout
80 kg/176 lbs x 5 no lockout
Squat BFR
60 kg/132 lbs x 20
09/05/15
Was drunk as shit last night, was not at my strongest, but put in some nice work.
Military press
bar x 10
30 kg x 5
40 kg/88 lbs x 5
50 kg/110 lbs x 5
55 kg/121 lbs x 5
60 kg/132 lbs x 4
55 kg/121 lbs x 5
50 kg/110 lbs x 5
Wide grip military press
40 kg/88 lbs x 5
45 kg/99 lbs x 5
Incline bench press
45 kg/99 lbs x 12
50 kg/110 lbs x 10
60 kg/132 lbs x 10
70 kg/154 lbs x 7
70 kg/154 lbs x 3 close grip
60 kg/132 lbs x 6
50 kg/110 lbs x 14
Short rest, all sets took about 12 min.
Close grip bench
50 kg/110 lbs x 8
60 kg/132 lbs x 5
70 kg/154 lbs x 5
80 kg/154 lbs x 4
75 kg/165 lbs x 5
70 kg/154 lbs x 5
50 kg/110 lbs x 15
Triceps pushdown
20 kg/44 lbs x 20
25 kg/55 lbs x 15
25 kg/55 lbs x 12
25 kg/55 lbs x 10
Side laterals
5 kg/11 lbs x 20
5 kg/11 lbs x 20
12 kg/26 lbs x 8 first 4 strict.
Done in around 60 min.
11/05/15
Didnt feel like squatting today,so hit chest and back instead.
Bench press
bar x 15
40 kg x 10
60 kg x 5
80 kg/176 lbs x 5
85 kg/187 lbs x 5
90 kg/198 lbs x 5
100 kg/220 lbs x 4 PR
97.5 kg/215 lbs x 3
Gainz.
Pull ups (bw 81 kg/178.5 lbs)
bw x 8
bw x 8
bw + 12 kg/26 lbs x 4
bw + 12 kg/26 lbs x 5
bw + 12 kg/26 lbs x 3
Did these inbetween sets of bench.
Incline Bench press
bar x 15
50 kg/110 lbs x 12
60 kg/132 lbs x 12
70 kg/154 lbs x 6
60 kg/132 lbs x 12
50 kg/110 lbs x 12
Bench press wore me out,so just focused on getting some quality reps in.
Yates rows
50 kg/110 lbs x 10
70 kg/154 lbs x 8
80 kg/176 lbs x 8
90 kg/198 lbs x 8
95 kg/209 lbs x 6
50 kg/110 lbs x 12
DB flyes
5 kg/11 lbs x 20
12 kg/26 lbs x 10
left shoulder hurt
DB pullover
12 kg/26 lbs x 10
felt good
DB rows
12 kg/26 lbs x 10
32 kg/70 lbs x 10
32 kg/70 lbs x 10 super strict.
12/05/15
Squat
bar x 10
60 kg x 4
80 kg x 3
100 kg/220 lbs x 3 add belt
120 kg/265 lbs x 4
130 kg/287 lbs x 4
140 kg/308 lbs x 4
150 kg/330 lbs x 4 PR
135 kg/297 lbs x 4
120 kg/265 lbs x 4
Felt like shit, got unexpected PR, pretty happy.
Beltless paused breathing squats
60 kg/132 lbs x 3
80 kg/176 lbs x 3
80 kg/176 lbs x 3
5-6 deep breaths in the hole.
“Bodybuilder squats”
60 kg/132 lbs x 12
80 kg/176 lbs x 7
SLDL
60 kg/132 lbs x 5
80 kg/176 lbs x 6
100 kg/220 lbs x 6 add straps
120 kg/265 lbs x 5 add belt
60 kg/132 lbs x 12
Standing one leg ham curls
1 x 10
1 x 15
13/05/15
Military press
bar x 10
30 kg x 5
40 kg/88 lbs x 5
50 kg/110 lbs x 5
60 kg/132 lbs x 3 add belt
55 kg/121 lbs x 5
50 kg/110 lbs x 5
50 kg/110 lbs x 5
60 kg was waay to heavy today.
Barbell front raise
20 kg/44 lbs x 10
25 kg/55 lbs x 10
27.5 kg/60 lbs x 10 last 2 reps a bit cheaty
30 kg/66 lbs x 8 last 4 a bit cheaty
20 kg/44 lbs x 15
Side laterals
5 kg/11 lbs x 15
12 kg/26 lbs x 6 strict
12 kg/26 lbs x 8 first 6 strict
12 kg/26 lbs x 10 loose form on all reps
5 kg/11 lbs x 20 strict
Triceps pushdown
20 kg/44 lbs x 15
30 kg/66 lbs x 14
30 kg/66 lbs x 10
30 kg/66 lbs x 10
20 kg/44 lbs x 20
One arm overhead ext
5 kg/11 lbs x 10
DB overhead ext
12 kg/26 lbs x 10
22 kg/48 lbs x 12
22 kg/48 lbs x 10
16/05/15
DB Bench press
12 kg/26 lbs x 10
22 kg/48 lbs x 10
32 kg/70 lbs x 10
32 kg/70 lbs x 10
32 kg/70 lbs x 6
Pull ups
bw x 10
bw x 10
bw x 10
bw x 10
bw x 6
Done in a super-set.
18/05/15
Bench press
Bar x 10
40 kg x 8
60 kg x 5
80 kg/176 lbs x 5
90 kg/198 lbs x 5
95 kg/209 lbs x 5
100 kg/220 lbs x 4
90 kg/198 lbs x 5
85 kg/187 lbs x 5 pause
Pull ups
Bw x 5
Bw+ 5 kg/11 lbs x 5
Bw+10 kg/22 lbs x 5
Bw+10 kg/22 lbs x5
Bw+15 kg 3 x 3
Incline Bench press
60 kg x 8
70 kg/154 lbs x 8
70 kg/154 lbs x 6
70 kg/154 lbs x 5
70 kg/154 lbs x 7
60 kg/132 lbs x 8
Yates rosa
60 kg x 15
80 kg/176 lbs x 12
90 kg/198 lbs x 8
90 kg/198 lbs x 6 strict
90 kg/198 lbs x 8
90 kg/198 lbs x 10 loose form
90 kg/198 lbs x 6 strict
19/05/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3 add belt
120 kg/265 lbs x 3
130 kg/287 lbs x 3
140 kg/308 lbs x 3 first 2 reps paused
145 kg/320 lbs x 3 first and last paused
152.5 kg/336 lbs x 3 PR second rep paused
140 kg/308 lbs x 2
130 kg/287 lbs x 3
120 kg/265 lbs x 3
I sometimes “accidentally” pause my reps, wich makes some reps a lot harder than others. Need to fix this.
Breathing pause squats
80 kg/176 lbs x 3
80 kg/176 lbs x 3
80 kg/176 lbs x 3
5-6 deep breaths in the hole. 10 deep breaths on first rep on last set.
assisted ghetto ghr
bw x 5
bw x 6
ab wheel
1 x 5
21/05/15
Partial military press
bar x 10
30 kg x 5
40 kg x 5
50 kg/110 lbs x 5
55 kg/121 lbs x 5
60 kg/132 lbs x 5
70 kg/154 lbs x 5
65 kg/143 lbs x 5
Left shoulder hurt, so only pressed forehead.
Side lateral
5 kg/11 lbs 3 x 10
Close grip bench press
Bar x 10
60 kg x 5
80 kg/176 lbs x 3
Didnt want to push the soundet to hard.
22/05/15
Deadlift
bar x 10
60 kg x 5
100 kg/220 lbs x 3
120 kg/265 lbs x 3 add belt
130 kg/287 lbs x 5 add straps
140 kg/308 lbs x 5
155 kg/342 lbs x 5 PR
140 kg/308 lbs x 5
Sumo deadlift
120 kg/265 lbs x 3 beltless
120 kg/265 lbs x 1 beltless
Snatch grip deficit deadlifts (beltless)
100 kg/220 lbs x 5
100 kg/220 lbs x 5
Front squat
60 kg/132 lbs x 5
80 kg/176 lbs x 5
80 kg/176 lbs x 5
80 kg/176 lbs x 3 add belt
some reps paused.
26/05/15
Bench press
bar x 16
40 kg x 8
60 kg x 5
80 kg/176 lbs x 5
90 kg/198 lbs x 5
95 kg/209 lbs x 4 leg cramped up
95 kg/209 lbs x 3
90 kg/198 lbs x 5
90 kg/198 lbs x 5
Pull ups (bw 80.5 kg/177 lbs)
bw x 5
bw x 12
bw + 18 kg/39 lbs x 3
bw + 18 kg/39 lbs x 3
bw + 18 kg/39 lbs x 3
Yates rows
60 kg/132 lbs x 10
80 kg/176 lbs x 10
90 kg/198 lbs x 12
100 kg/220 lbs x 4
27/05/15
Felt and performed like shit today, so just went for volume.
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 2 add belt
120 kg/265 lbs x 3
130 kg/287 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 3
140 kg/308 lbs x 3
145 kg/320 lbs x 3
Pause squat (beltless)
120 kg/265 lbs x 3
120 kg/265 lbs x 3
Breathing pause squats
80 kg/176 lbs x 3 10 breaths first rep, 5-6 other
80 kg/176 lbs x 3 5-6 breaths
80 kg/176 lbs x 3 10 breaths last rep, 5-6 other
28/05/15
Military press
bar x 10
30 kg x 5
40 kg/88 lbs x 5
50 kg/110 lbs x 5
55 kg/121 lbs x 5
60 kg/132 lbs x 5
50 kg/110 lbs x 5
Bent over laterals
2.5 kg/5.5 lbs 50 reps in 4 sets
Side laterals
5 kg/11 lbs x 15
12 kg/26 lbs x 6 strict
12 kg/26 lbs x 8 loose
12 kg/26 lbs x 5 strict
Tricep pushdowns
20 kg/44 lbs x 15
30 kg/66 lbs x 10
30 kg/66 lbs x 8
30 kg/66 lbs x 8
30 kg/66 lbs x 6
20 kg/44 lbs x 15
Reverse curls
20 kg/44 lbs x 10
20 kg/44 lbs x 10
Took a deload last week, felt sick and tired. Just did some light squats, benches and deads.
08/06/15
Pull ups
bw x 10
bw x 10
Bench press
bar x 20ish
40 kg x 5
60 kg x 4
80 kg x 5
90 kg/198 lbs x 5
90 kg/198 lbs x 3+2 failed 4th rep,reracked bar and hit 2 more easy. Weird.
90 kg/198 lbs x 5
90 kg/198 lbs x 5
95 kg/209 lbs x 3
95 kg/209 lbs x 2 failed 3rd due to cramped leg and elbow somehow got in front of the bar.
All reps felt smooth, but failed some random reps for various reasons.
Tricep pushdowns
20 kg/44 lbs x 10
30 kg/66 lbs x 8
30 kg/66 lbs x 8
30 kg/66 lbs x 8
30 kg/66 lbs x 12
Military press
bar x 10
40 kg/88 lbs x 8
40 kg/88 lbs x 8
40 kg/88 lbs x 8
40 kg/88 lbs x 8
Barbell curls
30 kg/66 lbs x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 8
09/06/15
2 hours of soccer with some friends. First time in a year or so. Fun cardio.
10/06/15
Squats
bar x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg/265 lbs x 2 add belt
135 kg/298 lbs x 5
135 kg/298 lbs x 5
135 kg/298 lbs x 5
135 kg/298 lbs x 5
135 kg/298 lbs x 5
Deadlifts
100 kg/220 lbs x 3
145 kg/320 lbs x 5 add belt
145 kg/320 lbs x 5
145 kg/320 lbs x 5 first 3 reps tng
145 kg/320 lbs x 5
110 kg/242 lbs 6 x 3
11/06/15
Close grip bench
bar x 10
40 kg x 6
60 kg/132 lbs x 12
70 kg/154 lbs x 12
75 kg/165 lbs x 12
75 kg/165 lbs x 10
75 kg/165 lbs x 10
75 kg/165 lbs x 8
CGBP felt great.
BFR DB curls
12 kg/26 lbs x 26
12 kg/26 lbs x ?
Dont remeber reps on last set. Hurt like a motherfucker and lost count.
BFR rolling db ext
5 kg/11 lbs x 40
5 kg/11 lbs x 30
Wraps to loose on first set.
Wrist curls
20 kg/44 lbs x 50
40 kg/88 lbs x 10
50 kg/110 lbs x 6
Almost as strong on wrist curls as I am on military press. Dont know if I should be proud or ashamed.
Push ups
bw x 15
bw + 15 kg/33 lbs x 15
bw + 15 kg/33 lbs x 15