Meditations, Musings & Muscular Contractions

Training Training Logs
183

My upper day from 3 days ago, & my lower day from 30 minutes ago this fine Saturday morning.

Switch-pin Chest Press: 70kg for 7, 65kg for 8
Lat Pulldown: 110kg for 7
OHP Machine: 84kg for 5.1

Ok so not really any progress on the chest press. I think I’m using it wrong. Perfectly moderate rep range, but it’s top heavy/shortened biased, hard lockout & I’m trying to hit CHEST. Only way to make this work is bottom range partials for slightly higher reps, which I’ve not been doing. I’m gonna switch to DB bench press because that’s a perfectly fine lift & it’s more lengthened biased. Added a rep & a bit on pulldowns which is good, & 5th rep on OHP was easy enough for me to try another, though it didn’t go anywhere.

Life Fitness Row: 210lb for 8, 195lb for 8, 7.
Single-Arm Cuff Pushdown: 15kg for 10, 9
OH Extension: 10kg for 9
Lateral Raise Machine: 120lb for 9

Slightly stronger on rows & well stronger on pushdowns.

Legs today.

Leg Extension: 130kg for 11.5

Added 5kg & a rep on top of last time. Almost back to where I was before hospital, only a couple reps away. Unfortunately I’ll have to go back to single leg due to being on the stack now.

Leg Curl: 105kg for 5
Single-leg Leg Press: 52.5kg for 8, 6
Single-leg Calf Raise: 62.5kg for 10

Nothing on leg curls, shame. But great progress on leg press, adding 2.5kg on last time & keeping my reps. Dropped back on calves as sloppy last time.

Adduction: 100kg for 35
Abduction: 90kg 14

Adduction really good. Abduction sitting upright with 5kg more than before & up 1 rep.

Elbow supported Bench Curl: 18kg for 5
Hammer Curl: 20kg for 7.5
Leg Raise: 8kg for 14
Hyper: 15kg for 8

Leg raises new PR. Hypers too. Did the curls I did before I got sick, same weight, 5 reps, (my best ever was 9). Since I’m still down 7kg, that’s not too bad.

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184

Still training. Out of hospital six weeks & still not as strong as before I got sick, but getting back up there. Weight is almost 83kg now. Weight/strength is probably better on some lifts actually, but not across the board.

Single-Leg Leg Extension: 65kg for 10
Leg Curl: 95kg for 7.9
Single-leg Leg Press: 40kg for 8, 7

So, leg extensions going awesome. Leg curls are in the sunken place, weaker than I’ve been by a margin & not budging. Now single-leg leg press is actually going great. Today was a heavier leg press, but on the typical one, I’ve got up to 60kg for 8, 6. Last time I did this heavier one, like 4 workouts ago, was 35kg for 8, 6, so I’ve added 5kg on this which is great.

Single-leg Calf Raise: 70kg for 10
Adduction: 210lb for 10
Abduction: 155lb for 11

Adduction I don’t really care about anymore. I don’t care for bigger inner thighs, I just do the one set & get what I get. The resources I’ve got aren’t aligned with growing them because the machine is kinda frictiony, which is awful for growth. But abduction going well, PR here today.

Elbow supported Bench Curl: 18kg for 5
Hammer Curl: 20kg for 9
Leg Raise: 10kg for 11
Hyper: 20kg for 10

Gains on all of these since last month, nice to see

Upper day this morning

Incline DB Press: 32kg for 10
Flat DB Press: 32kg for 8

Been doing these. First time was almost 4 weeks ago. I started just one incline up from flat, 32kg for 7. Stagnated for several workouts almost immediately. I actually found the lowest incline setting over time to be rather awkward. Eventually I switched to normal incline, two rungs higher than flat, & for my second set, switching to flat, & almost immediately got a PR the next session (today is my second time doing it).

Lat Pulldown: 110kg for 6.7
OHP Machine: 77kg for 6

I see 110kg for 7 earlier in this log, post-hospital & think that must’ve been a mistake. I think this here today is my best pulldown performance post-hospital. For some reason it took quite a hit from the weight loss. OHP has been utterly stagnant since adding in the DB pressing, but I think I’m just going to tolerate it. DB pressing brings on additional fatigue which affects the OHPing, (that’s my conclusion), but at my level of advancement, if I’m doing something, anything, & my chest pressing is going up, but my OHP isn’t, I’m better to just stick with it & take the gains I can get. Eventually the chest pressing will get strong enough where the OHP will have to improve, or all pressing will stall, & I can make changes to my routine.

Life Fitness Row: 210lb for 6, 195lb for 7, 7.
Leaning Back Single-Arm Cuff Pushdown: 15kg for 8, 12.5kg for 12
OH Extension: 10kg for 10.9
Lateral Raise Machine: 120lb for 9.9

Pulling a little higher on my torso on the rows, no alarm in being slightly less impressive on this than last month. New tricep variant. My free arm grabs the vertical pole of the cable station & I lean back while doing the pushdowns. Feels terrific, & stable. Somehow added 3 reps from last time, (5 to 8 reps with 15kg). Added one on OH extensions too, & laterals, which have been still for ages. This was a really solid workout all in all.

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185

Still consistent. Just not at logging. Weight is now 84.5kg, so up a little more.

Single-Leg Leg Extension: 75kg for 7.5
Leg Curl: 100kg for 9
Single-leg Leg Press (heavier machine): 50kg for 8, 7

Leg extensions now back to lifetime PR territory. Never done 75kg single-leg before. Feels good. Leg curls are alright. Single-leg leg press on the heavier one for a lifetime PR here, 50kg.

Single-leg Calf Raise: 60kg for 12
Adduction: 210lb for 10
Abduction: 160lb for 13

Calves getting stronger. Abduction too. Will go to 170lb next time.

Incline Curl: 16kg for 15
Hammer Curl: 20kg for 10
Leg Raise: 12kg for 10
Hyper: 20kg for 10

Changing approach on curls. Doing a high rep set, but going quick, pumping, kinda Jay Cutler type of form. I don’t even need to warm up on these which is great. And leg raises getting real strong.

Upper day this morning

Incline DB Press: 34kg for 10
Flat DB Press: 34kg for 9

Doing real well with the 1 incline 1 flat approach. PR today on both, nice.

V-bar Lat Pulldown: 90kg for 8.5
OHP Machine: 71kg for 10

New grip on lat pulldowns today. Strength suddenly went up on OHP somehow, I’ll take it.

Life Fitness Row: 210lb for 9, 7, 195lb for 8
Leaning Back Single-Arm Cuff Pushdown: 17.5kg for 5, 15kg for 6
OH Extension: 12.5kg for 7
Lateral Raise Machine: 130lb for 8.5

So, solid gains on rows in the last month. Went too heavy on pushdowns today, don’t like it, will stay away from that weight & keep reps a little higher. New weight on OH extensions & lateral raise machine, so getting stronger there too.

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186

A couple more workouts completed. Upper day this morning

Incline DB Press: 36kg for 5
Flat DB Press: 34kg for 10

First time ever handling the 36s on dumbbell incline. I’m sure I’ll get 6 next time. Rep PR on flat, 10 reps.

V-bar Lat Pulldown: 90kg for 8.6
OHP Machine: 78kg for 8

Slightly more convincing final rep on pulldowns today. Very good OHP performance too.

Life Fitness Row: 210lb for 9, 7, 195lb for 8
Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 8, 10kg for 10
OH Extension: 10kg for 8
Lateral Raise Machine: 130lb for 8.5

So everything was strong today except pushdowns but I’m resetting my form here.

—————————————————————————————————

Single-Leg Leg Extension: 75kg for 8
Leg Curl: 100kg for 9.5
Single-leg Leg Press: 67.5kg for 8, 70kg for 6

Solid leg extension PR. Did leg press on the non heavy sled one for the first time in 3 workouts & hit all-time PR. Definitely will try 70kg from the get-go next time there.

Single-leg Calf Raise: 70kg for 11
Adduction: 210lb for 10
Abduction: 100kg for 12
Incline Curl: 16kg for 16
Hammer Curl: 20kg for 10
Leg Raise: 12kg for 11
Hyper: 20kg for 11.5

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187

Training the last couple weeks going well.

Single-Leg Leg Extension: 75kg for 9
Leg Curl: 105kg for 7
Single-leg Leg Press (heavier machine): 55kg for 9, 7

Slight movement up on leg extensions. Leg press going great.

Single-leg Calf Raise: 65kg for 11
Abduction: 175lb for 13
Incline Curl: 16kg for 17
Hammer Curl: 22kg for 8.5
Leg Raise: 12kg for 13
Hyper: 20kg for 10

Gains on hammer curls, finally handling the 22s. Abduction a little stronger too.

Incline DB Press: 38kg for 6
Flat DB Press: 36kg for 9

First time ever handling the 38s on dumbbell incline & already got more reps than I hit with 36kg two & a half weeks ago. I tried for 7 but couldn’t manage but am confident I’ll hit it next time. Rep PR on flat, too.

V-bar Lat Pulldown: 102.5kg for 10
OHP Machine: 84kg for 7

Added 2.5kg & a whole rep on last time on lat pulldowns, great gains. Adding a rep on OHP too, nice.

StarTrak Row: 70kg for 9, 7, 6
Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 10, 7
OH Extension: 12.5kg for 5
Lateral Raise Machine: 130lb for 9

Strong pushdowns, PR here with great form. Too heavy on OH extensions but my form was excellent on those 5 reps so it wasn’t nearly as awful as it sounds. PR on lateral machine, finally hitting 9 reps with 130lb.

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188

Did upper a couple days ago. Won’t log it properly. Incline went subpar, but PR on flat 36kg for 10. V-bar pulldown 105kg for 9, solid. Star Trak OHP 65kg for 7, also good. And 225lb top set on rows for 7 reps, PR. Nothing new on triceps nor laterals. Anyway, leg day from today, Xmas eve - done out of town at a different location but part of the same chain.

Single-Leg Leg Extension: 75kg for 7
Lying Leg Curl: Stack for 7
Single-leg Leg Press: 75kg for 8, 7

Put no stock in the leg ext/curl numbers as it’s out of town, slightly different machine. Leg press however was identical, so this is a real lifetime PR, very nice. Especially while in a little deficit over the holidays.

Single-leg Calf Raise: 80kg for 10
Abduction: Stack for 8
Incline Curl: 16kg for 15
Hammer Curl: 22kg for 9.5
Leg Raise: 12kg for 13.5
Hyper: 20kg for 9

Put no stock in abduction/adduction as different machines. Great job on hammers though.

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189

PRs all over the place! Nice!

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190

Logging consistency has been poor but workouts consistent. I’ve actually been in a calorie deficit since the new year. I’m down about 2kg in this time and looking very cleaned up. Strength is just holding on.

Today was good. Incline DB with 38kg for 7, then flat with 36kg for 10. V-bar pulldown 110kg for 7 & 1/2. Machine OHP 84kg for 7, also good. Tbar row with 67.5kg for 8, 8, 6.5. Triceps 12.5kg for 10, 8, leaning further back than before, & machine laterals with an unknown weight today.

Single-Leg Leg Extension: 75kg for 9
Seated Leg Curl: 105kg for 7
Bottom-half ROM Leg Press: 92.5kg for 20, 18
Single-leg Calf Raise: 85kg for 11

Switched up my big compound leg lift. Gonna do this for a while. High reps because the reps do not take very long when you’re pumping the bottom half. My back doesn’t like heavy leg press, but this feels good. I’m going down until I feel my lower back starting to round & reversing course there which I think is a good compromise.

Abduction: 190lb for 9
Incline Curl: 16kg for 12
Hammer Curl: 22kg for 8.5
Leg Raise: 14kg for 12
Hyper: 20kg for 9

New form on hypers. I’m on the balls of my feet - increasing lever arm making more out of less weight.

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191

Still dieting, down almost 3kg now. Started creatine again after 3 months off it (20g a day right now, 1 week loading phase, 5 days in), & I think I can say it’s helping. Almost got 8 reps on 38kg db incline which I’ve never hit before, & creatine is the missing link to explain why I got that far considering Im eating about 1800 cals a day. Decent leg & bicep day below. Not in my usual gym so the lower leg extension number doesn’t throw me. New curl variant. I’m starting to think these angles for curls are bullshit & it comes down to curls where you can safely exert high levels of force.

Strict Curl against wall: 30kg for 12.5
Single-Leg Leg Extension: 70kg for 8
Seated Leg Curl: 105kg for 8

PR on leg curls, fantastic. But maybe this machine was easier (same brand & model, different gym).

Bottom-half ROM Leg Press: 100kg for 20, 18
Single-leg Calf Raise: 90kg for 11

Done on the slightly lighter sled, still decent numbers though.

Abduction: 100kg stack for 19
Adduction: 10s hold at top then 20 reps

PR on both of these today, all-time. Fantastic.

Hammer Curl: 24kg for 6.5
Leg Raise: 16kg for 9
Hyper: 20kg for 9

Yeah I’m handling the 24kgs on hammer curls now, feels great. I’m in growth mode on these mentally despite the deficit. I figure a marginally smaller amount of tissue on my arms will make the top position slightly easier. And first time on 16kg leg raises. Form was locked in, so I’m happy with 9 reps.

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192

Another upper day. Still dieting. Haven’t consumed oatmeal in years because it had no purpose for me (too filling when I’m trying to maintain/grow while at mid-teens bodyfat %) until now. Decently filling and good taste for not that many calories. I can see why it’s a bodybuilder staple. I think I’ve been on the creatine for 6 days now (20g daily right now, soon to drop way down when I reach saturation tomorrow). I purchased a year & a half supply for $150 last night too.

Incline DB Press: 38kg for 8
Flat DB Press: 38kg for 8

Nice, finally hit 8. Not worried about same strength on flat because the all-out set on incline torched my pecs.

V-bar Lat Pulldown: 110kg for 9
OHP Machine: 84kg for 8

Really solid on both of these. Haven’t hit 8 on this OHP machine since before I went to hospital & that was at 5+kg heavier bodyweight.

Tbar Row: 67.5kg for 8, 8, 8
Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 13, 9
OH Extension: 12.5kg for 6
Lateral Raise Machine: 130lb for 9.9

Machine row I usually like to use was busy & I love Tbar too. PR here today as well. RPE was basically 8, 9, 10 on these. I’m gonna go up to 3 & 1/2 plates after this. Really good strength on the pushdowns & overhead extensions too. Soooo close to 10 reps on lateral machine.

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193

Woohoo!! :tada:

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194

Trucking along on the diet. I’ve managed to get a few PRs on my most recent upper day, as below. I can only attribute it to the creatine, but this is great news.

Incline DB Press: 38kg for 8
Flat DB Press: 38kg for 8

Nice to just lock in on my previous best. Marginally deeper on this compared to last time.

V-bar Lat Pulldown: 115kg for 8
OHP Machine: 84kg for 9

Added 5kg on pulldowns & still managed 8 reps, very nice. And added a whole rep on OHP machine, hitting 9 for the first time with this weight.

Machine Row: 225lb for 9, 7, 6

Added two whole reps on this since last time I did this row a week & a half ago. Such a good increase that I kept the weight at 225lb for all 3 sets.

Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 11, 9
OH Extension: 10kg for 11
Lateral Raise Machine: 130lb for 10.9

Pushdown on more difficult station, so this rep number is very solid. All new PR on laterals too, hitting just about 11 reps, very close.

195

Another lower day done. Creatine has got me hitting some good numbers even on a diet.

Strict Curl against wall: 32.5kg for 13
Single-Leg Leg Extension: 70kg for 10
Seated Leg Curl: 105kg for 8.5

Added a good couple reps on my strict curl against the wall compared to last time. So good. Onto 35kg for next time. And up 2 reps on this particular leg extension machine compared to last time I used it. And got a partial after 8 reps on this leg curl, nice.

Bottom-half ROM Leg Press: 105kg for 20, 18
Single-leg Calf Raise: 90kg for 11

Real good weight jump on the leg press today.

Abduction: 100kg stack for 20
Adduction: 10s hold at top then 20 reps

Hammer Curl: 24kg for 7
Leg Raise: 16kg for 10
Hyper: 20kg for 9

Another small rep jump on hammer curls, amazing. And added a rep on the leg raises, these are getting strong.

196

Solid upper session done a few days ago. Today was lower+biceps.

Single-Leg Leg Extension: 70kg for 11
Seated Leg Curl: 105kg for 7.5
Strict Curl against wall: 35kg for 11

In my regular gym. The leg extension is a lifetime PR, never hit this before. On the strict curl, I added 2.5kg. Considering I did 32.5kg for 13 & hit 35kg for 11, I’d call that a PR considering the relative load increase.

Bottom-half ROM Leg Press: 105kg for 18, 16
Single-leg Calf Raise: 95kg for 10

A couple fewer reps on the leg press. Strong on calves though.

Abduction: 190lb for 11
Adduction: 205lb for 13
Hammer Curl: 24kg for 7
Leg Raise: 16kg for 11
Hyper: 20kg for 10

All-time numbers on abduction. Added a rep on leg raises too. Hammer curls looking strong.

197

Upper 2 days ago. Quick log: 8 reps on 38kg incline DB press, but actual PR on flat with 38kg, hitting 9 reps, awesome. Forced to do 120kg on lat pulldowns, (went up in 10kg increments), 5 & a bit reps on that. 65kg for 8 on the startrak OHP machine matching my best. PR on Tbar rows, 3 & 1/2 plates for 8, 9, 6, sickening. Pushdowns & OH extensions & laterals nothing new there. So the highlights were flat DB press & Tbar row.

Today was lower+biceps. The cut is still going strong.

Single-Leg Leg Extension: 80kg for 7
Seated Leg Curl: 105kg for 8
Strict Curl against wall: 37.5kg for 10

First time ever hitting this weight on leg extensions, nice. Added 2.5kg on strict curl, (even after only hitting the previous weight for one session). 2 sessions ago was 32.5kg for 13, last session was 35kg for 11, & today was 37.5kg for 10, which is another excellent PR especially considering the deficit.

Bottom-half ROM Leg Press (heavy leg press): 105kg for 20, 15
Single-leg Calf Raise: 90kg for 9

Considering this is the heavier leg press this is actually a really solid PR. Calves too.

Abduction: 190lb for 11.5
Adduction: 205lb for 17
Hammer Curl: 24kg for 7.5
Leg Raise: 16kg for 12
Hyper: 20kg for 10

So added a partial on abduction for an all-time PR, & adduction hit 17 reps which I’ve never hit before, another PR. AND leg raises, adding a rep, achieving another PR. Leg raises are like 50% a calisthenics movement so it’s slightly less surprising to get stronger on this on a cut.

198

Down to 81.9kg now, diet still progressing. Upper done this morning.

Incline DB Press: 38kg for 9
Flat DB Press: 38kg for 9

Beautiful, added a rep on incline, all-time PR here. Kept my PR on flat press also, very nice. Sufficient ROM too.

V-bar Lat Pulldown: 115kg for 8.6
OHP Machine: 91kg for 7

A little more than a half-rep on pulldowns on that last rep. And solid performance on the OHP too.

Machine Row: 240lb for 7, 225lb for 7, 7

New weight here. One rung away from the stack, awesome.

Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 11, 9
OH Extension: 10kg for 11
Lateral Raise Machine: 140lb for 7.8

Triceps in the slightly heavier station so this is great, really good. Heavier than ever on lateral raises, it was more than a hair short of 8 reps (which would be 7.9 so calling it 7.8). Felt great.

199

Lower+biceps from this morning. No work today. Oatmeal. OJ & a Monster.

Single-Leg Leg Extension: 80kg for 7.1
Seated Leg Curl: 105kg for 6.5
Strict Curl against wall: 40kg for 9

I’d like to hit 8 on this leg extension but frankly maintaining my performance this well after losing >5% of my bodyweight is still nice. 40kg strict curl adding a rep on last time. Unfortunately I feel like going from 40 to 50 for moderate reps will be a lifelong endeavour for this variant.

Bottom-half ROM Leg Press (heavy leg press): 107.5kg for 15, 13
Single-leg Calf Raise: 87.5kg for 11

Weak on leg press today.

Abduction: 200lb for 9
Adduction: 205lb for 20
Hammer Curl: 24kg for 8
Leg Raise: 18kg for 10
Hyper: 20kg for 11

So, new weight on abduction, the entire stack, nice. Lifetime PR on adduction, very nice. Strong on hammer curls, & first time touching 18kg on leg raises & getting 10, solid.

200

16 days ago I was 81.9kg, today it’s 80.9kg. Nice. Lower session today.

Strict Curl against wall: 40kg for 10
Single-Leg Leg Extension: 75kg for 7
Seated Leg Curl: 105kg for 6

Hit 40kg strict curl for 10 for the first time, very nice. Important: I did actually hit 80kg for 8 on leg extensions last session. Today was a different leg extension where I move a bit less weight, so it’s no big step backwards. Avoided a partial on leg curls today as I think I’m a little in the hole on these.

Bottom-half ROM Leg Press: 120kg for 18, 15
Single-leg Calf Raise: 95kg for 9

Haven’t used this leg press in a couple weeks. Very nice PR though. 3 plates a side isn’t a lot but for bottom range partials almost for 20 reps it’s ok. Decent calf performance.

Abduction: 200lb for 8.5
Adduction: 205lb for 14
Hammer Curl: 24kg for 8
Leg Raise: 18kg for 11.5
Hyper: 20kg for 9

Leg raise is the one to look at here, almost hit 12 reps with 18kg dumbbell, I’m actually quite strong on this. Arms looked nuts on hammer curls. Did 8 & a bit.

201

Big weekend, (theatre stuff, performing on stage), skipped Sunday & back in the gym Monday.

Incline DB Press: 38kg for 9
Flat DB Press: 38kg for 10

First time hitting both these for this number of reps. Nice.

V-bar Lat Pulldown: 120kg for 6.8
OHP Machine: 65kg for 8

Improvement on lat pulldown too. Solid.

Tbar Row: 75kg for 7, 6, 6.
Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 12, 10
OH Extension: 12.5kg for 8
Lateral Raise Machine: 40kg for 9

Nice performance on rows. Little PRs on the triceps stuff on this particular pulley in this particular gym.

202

Strict Curl against wall: 42.5kg for 7
Single-Leg Leg Extension: 75kg for 9
Seated Leg Curl: 110kg for 6

This was in my not usual gym. Strict curl location shouldn’t matter - more disparity between bars in the same gym than 2 bars in 2 different gyms after all. I knew I couldn’t do 40kg for 11 (got 10 last time) but wanted to do something new so I upped the weight.

This particular leg extension last time was 70kg for 10 so I’m glad to hit 75kg for 9.

Bottom-half ROM Leg Press: 120kg for 20, 15
Single-leg Calf Raise: 100kg for 10.5

Solid leg press PR & calf raise too.

Abduction: 100kg for 20
Adduction: 100kg for 10s hold then 13 more reps
Hammer Curl: 24kg for 9
Leg Raise: 18kg for 10.5
Hyper: 20kg for 10

PR on hammer curls, fricking nice. Love this. Otherwise nothing new here.