Meditations, Musings & Muscular Contractions

Training Training Logs
203

Couple of recent sessions as below:

Incline DB Press: 40kg for 6
Flat DB Press: 40kg for 7

That’s right, first time handling the 40kg dumbbells for both of these. It was a lot of fun handling those.

V-bar Lat Pulldown: 120kg for 8
OHP Machine: 91kg for 6
Machine Row: 240lb for 7.5, 225 for 7, 6.5

Great stuff on pulldowns. Little weaker on OHP but that’s ok. Machine row was great but hard to grip (thick handles) - I should strap up on these.

Leaning Back Single-Arm Cuff Pushdown: 15kg for 9, 7
OH Extension: 12.5kg for 10/9
Lateral Raise Machine: 140lb for 8

Really good here, triceps getting stronger.

Strict Curl against wall: 42.5kg for 8
Single-Leg Leg Extension: 80kg for 8.8
Seated Leg Curl: 110kg for 7.5

Rep added on curls, nice. And PR on leg extensions (the particular machine I’m stronger on), & good stuff on leg curls too.

Bottom-half ROM Leg Press: 125kg for 20, 18
Single-leg Calf Raise: 100kg for 11.5

Fricking amazing, nice PRs on both of these.

Abduction: 200lb for 10
Adduction: 105lb for 17
Hammer Curl: 26kg for 5.5
Leg Raise: 18kg for 12
Hyper: 20kg for 8

All-time PR on abduction. New weight on hammer curls & added a rep on leg raises. Strong stuff.

204

Another upper session this morning. Really solid.

Incline DB Press: 40kg for 7
Flat DB Press: 40kg for 8

Second time touching the 40kg dumbbells for both. Incline my ass came up a little on the first rep so I’ll try to work on that, but awesome to hit 7. Form was great on flat press & hit 8 reps, awesome. Very close to bodyweight for both.

V-bar Lat Pulldown: 120kg for 8
OHP Machine: 91kg for 7
Tbar Row: 80kg for 7, 75kg for 7, 7

Sick PR on Tbar rows. Added 5 whole kg on the top set & just lost a rep. 7 solid reps with 4 plates with the flared arms hitting upper back, quite good.

Leaning Back Single-Arm Cuff Pushdown: 15kg for 10, 8
OH Extension: 12.5kg for 10/9
Lateral Raise Machine: 140lb for 8.9

Stronger on pushdowns, nice. Almost 9 reps on the laterals, felt strong.

205

Another week of training. Here’s my upper day from a couple days ago & my lower day done 30 minutes ago, (not logging the previous lower day).

Incline DB Press: 40kg for 7
Flat DB Press: 40kg for 8

Kept better composure on incline & ass barely came up on the first rep. Composure is an interesting thing. In a long set, it’s more of a test of discipline and ignoring discomfort. But on a heavy set that doesn’t take very long, it’s more of a skill which I’m definitely not a master of.
On flat press, & on everything really, my mentality has changed recently. My thought process during the set is just hitting what I did last time with great quality, and then in the heat of the moment at the end of the set, choosing to do another rep if I have the ability. This is important because it avoids rushing the set & compromising form/ROM to achieve another rep - & gets a slightly better stimulus to produce progress not in this session but in future sessions.

V-bar Lat Pulldown: 120kg for 6.5
OHP Machine: 91kg for 6
Tbar Row: 80kg for 8, 75kg for 7, 7

Used the slightly harder pulldown station today, (more distance between my stretched out arms and the cam of the cable machine), so slightly weaker. Nothing special on OHP - but I’m doing a little more shoulder flexion on my chest pressing to ensure my depth is good (I tend to stop at 90 degrees with big elbow flare & that’s not quite the standard I wanna set for myself) so I can see how this would cause a little peripheral fatigue on this. AWESOME PR on Tbar rows, getting 4 plates with flared out wide grip for 8 reps.

Leaning Back Single-Arm Cuff Pushdown: 12.5kg for 11, 9
OH Extension: 12.5kg for 8
Lateral Raise Machine: 12kg for 12 then 7 partials (machine was busy)

Heavier cable station today so not fussed about lower weights.

Lower day today!

Single-Leg Leg Extension: 80kg for 10
Leg Curl: 110kg for 6

Really really good leg extension PR. Feeling mega strong on these right now, awesome stuff.

Bottom-half ROM Leg Press: 135kg for 18, 16
Single-leg Calf Raise: 102.5kg for 9

Going up on leg press & hardly lost any reps, very nice. I’ll stay here & aim for 12 next time. I’ll stay at the same weight on calves too.

Strict Curl Against Wall: 42.5kg for 9
Abduction: 200lb for 8
Adduction: 105lb for 14

Got this last time on curls but glad to hit it again. Maybe in a couple workouts time I’ll get 10. Ab/adduction machines sticky today.

Hammer Curl: 26kg for 5.5
Leg Raise: 20kg for 12.8
Hyper: 20kg for 10

Big win on leg raises. I don’t know how they’re getting so strong but I’ll take it. Onwards & upwards to 22kg next time. That didn’t take long.

206

Another upper day. Bit fatigued, theatre stuff, shows coming up. Didn’t get home until well past 11PM & I like to start work before 8AM. Nothing new on DB incline or flat, in fact I had to lock in pretty hard just to hit what I hit last time. 6.5 reps 120kg on lat pulldown & only 5 reps on 91kg OHP - although I am going deeper on these now.

Rows & triceps were the winner today. 240lb machine rows for 8, 6, then 225lb for 8, hell yeah. Tricep cuff pushdowns with 15kg for 11, 9, (lighter station), hell yeah. 12.5kg after on OH extensions for 9, 8 (left arm then right). And machine laterals for almost 9 reps with 140lb, decent.

207

Lower+biceps today. Theatre on-stage stuff tonight, and 9 more times over the next 9 days. I’m still going to train, but it might look a little more like 1 on 2 off than 1 on 1 off. I’m not training Fri/Sat, for example. But I’ll train Sunday despite having a show because it’s back to work on Monday.

Single-Leg Leg Extension: 85kg for 8
Leg Curl: 110kg for 6

New previously untouched weight on leg extensions. Very nice.

Bottom-half ROM Leg Press (heavy machine): 120kg for 20, 16
Single-leg Calf Raise (heavy machine): 102.5kg for 12

Last time on this particular leg press was 107.5kg for 18, so 120kg is a great PR. Partially expected after getting stronger on the other one too. Feet lower on the platform, too. Better ROM.

Strict Curl Against Wall: 42.5kg for 9.5
Abduction: 200lb for 9.5
Adduction: 105lb for 10s static hold then 6 reps

Almost 10 on curls, very nice. I’m just gonna do this static hold on adduction from now on. I think it’s better to bleed strength holding the contraction than it is to bleed strength with a bunch of easy reps on a machine with a fair bit of friction screwing with the resistance profile.

Hammer Curl: 26kg for 6
Leg Raise: 22kg for 9
Hyper: 20kg for 10

Hyper form has changed. I’m barely moving at the hips at all, it’s 90% rounding & unrounding of the spine, which is what I want. Fuck I’m getting strong on leg raises though.

208

Lifted yesterday & today, Monday & Tuesday. Theatre stuff on Wed, Thur, Fri & Sat so I wanted to get the gym stuff done these days. I’ll probably train next on Friday. I took an extra day rest before the Monday session & it paid off.

Incline DB Press: 40kg for 8
Flat DB Press: 40kg for 8

8 reps achieved on 40kg dumbbell incline, hell yeah. Form was even alright too.

V-bar Lat Pulldown: 122.5kg for 7.5
OHP Machine: 91kg for 5
Machine Row: 240lb for 8.5, 6, 225lb for 7

I’ve started going super deep on the OHP so weight has dropped a little. Little PR on rows, nice.

Leaning Back Single-Arm Cuff Pushdown: 15kg for 9, 7
OH Extension: 12.5kg for 9, 8
Lateral Raise: 12kg for 12 then 7 partials

The tricep work is a PR - done in a slightly heavier station, good performance.

Lower day today.

Single-Leg Leg Extension: 85kg for 8.6
Leg Curl: 110kg for 6.5

Almost added a rep on leg extensions with some seriously heavy load, awesome.

Bottom-half Leg Press: 140kg for 20, 16
Single-leg Calf Raise: 105kg for 10

Added 5kg on leg press & kept all my reps, brilliant stuff.

Strict Curl Against Wall: 42.5kg for 10
Abduction: 200lb for 8
Adduction: 105lb for 10s static hold then 7 reps

Finally hit 10 on curls, awesome. Abduction weaker, but added a rep on adduction.

Hammer Curl: 26kg for 6 & a bit
Leg Raise: 22kg for 11
Hyper: 20kg for 11

Sick PR on leg raise, hypers up too. Even hammer curls are looking up.