Meditations, Musings & Muscular Contractions

Upper day after work today.

DB Pullovers: 38kg for 12
Incline Smith Bench: 90kg for 7, 80kg for 9

Eighth time on pullovers. Each time I’ve done these I’ve gone up to the next dumbbell, from 24kg to 26kg, to 28kg, to 30kg, 32kg, 34kg, 36kg, & today, 38kg, which I managed for as many reps as previous sessions. Very solid & I will be progressing to 40kg next time.

Smith Shrugs: 140kg for 11, 4 partials
Smith BTN OHP: 50kg for 9, dropset to 40kg for another 6
Smith JM Press: 60kg for 11, then 7 with 6 lockout partials.

Small performance improvement on shrugs, adding a rep here. Also added a rep on BTN press, which is fantastic - biggest physique improvements I’ll have from any individual lift increasing will come from this. JM Press added a rep on the top set, very nice.

T-bar Rows: 80kg for 9, 70kg for 8
Cable Laterals: 5kg for 9, then 5 partials
Rope OH Extensions: 30kg for 6, 25kg for 6
Cable Reverse Fly: 7.5kg for 7, 10kg for 7

Sickening Tbar row, adding a rep here too, hitting 4 plates for 9 reps on the top set. Overhead extensions were in the red, not good. I did hold the position at the bottom last time for like 10 seconds so I think that may have gone a bit far RE recovery. I’ll keep that in mind.

Two workouts to report. Starting with lower & biceps.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 95kg for 7 then 80kg for 7

PR on leg curls again, adding a partial after 7 full reps with 45kg. Hacks were extremely hard, was lucky to get 7 reps even.

Incline Curls: 18kg for 9, 7
Incline Hammer Curl: 16kg for 10 ss standing hammer curl for 6

Managed to add a rep on both sets of incline curls, & on incline hammer curls too. My 6 standing reps were complete garbage, so I’m going to rest 10 seconds before busting these out in the future.

Hyper-Extension: 75kg for 12, 12
Seated Calf Raises: 70kg for 8
Hip Adduction: 205lb for 11, then 5 partials

Lifetime PR on hypers again. Added two reps on adduction too.


Upper day today.

DB Pullovers: 40kg for 11
Incline Smith Bench: 90kg for 7, 80kg for 9

Ninth time on pullovers. Previous sessions went from 24kg, 26kg, 28kg, 30kg, 32kg, 34kg, 36kg, 38kg, & 40kg today. Finally my reps dropped because I’ve consistently hit 12 reps despite adding weight, & today dropped to 11kg. Still happy with this performance. I may even go up next time.

Smith Shrugs: 140kg for 12, 4 partials
Smith BTN OHP: 50kg for 10, dropset to 40kg for another 6
Smith JM Press: 62.5kg for 9, then 60kg for 8 with 6 lockout partials.

Added a rep on shrugs. Also added a rep on BTN press, going from 9 to 10. JM Press heavier than ever, from 60kg to 62.5kg.

T-bar Rows: 80kg for 9, 70kg for 9
Cable Laterals: 7.5kg for 5, then 5 partials
Rope OH Extensions: 30kg for 7, 25kg for 7
Cable Reverse Fly: 7.5kg for 7, 10kg for 8

As I write this on Saturday, logging my lower body & biceps workout on Wednesday, then my upper workout on Friday.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 95kg for 8 then 80kg for 7

No progression on leg curls today. The quality might have actually been slightly worse than last time. But hacks went well, finally hitting 8 reps with 95kg so I may move up to the good old 100kg, AKA two & a half plates a side.

Incline Curls: 20kg for 7, 18kg for 7
Incline Hammer Curl: 18kg for 7 ss standing hammer curl for 6

Incline curls going up to 20kg today for 7 reps, which I feel pretty good about. Every rep felt heavy but in a good way. Dropped to 18kg for the second set, the obvious choice I felt. Upped the weight on incline hammers too. I rested ten seconds after that set before doing them standing for a mechanical dropset. It helped slightly but I was also going heavier so the reps were still low ROM with a bit of a swing.

Hyper-Extension: 36kg dumbbells for 9, 9
Seated Calf Raises: 70kg for 8 then 5 partials
Hip Adduction: 205lb for 11, then 5 partials

Big change on hypers: doing dumbbells instead of plates. I was able to have them further away from my hips, making more out of the weight & didn’t need to go as heavy. Plus, I used straps. These are very thick gripped dumbbells & I want to focus on my posterior chain when I do these. Next time I plan to actually just use 34kg & try to focus on keeping them out in order to make the most of the weight. Strapping up while being nearly upside down was a trip.


Upper day from last afternoon/evening.

DB Pullovers: 42kg for 10
Incline Smith Bench: 90kg for 7, 80kg for 9

Tenth time performing pullovers. I started with 24kg first time doing them & have increased it every session in 2kg increments all the way to 42kg today. I hit 12 reps on all the sessions until I got to 40kg when it dropped to 11, & today with 42kg when it dropped to 10. Smith incline isn’t progressing but I’m really concerned with riding this pullover progression wave right now. I may go up to the 44kg dumbbell next time.

Smith Shrugs: 142.5kg for 12, 4 partials
Smith BTN OHP: 52.5kg for 8, dropset to 40kg for another 7
Smith JM Press: 62.5kg for 10, then 60kg for 8 with 6 lockout partials.

Shrugs are just going really well, wow. Added 2.5kg & kept my reps, awesome stuff. BTN press I added 2.5kg to, reps went from 10 to 8, ah well. JM Press with 62.5kg managing 10 reps too, a nice PR.

T-bar Rows: 80kg for 10, 70kg for 9
Cable Laterals: 5kg for 8, then 5 partials
Rope OH Extensions: 30kg for 6, 22.5kg for 7
Cable Reverse Fly: 7.5kg for 7, 10kg for 8

Another incredible highlight managing 4 plates on Tbar rows for 10 reps, hell yeah. Time to go up again. Cable laterals are down in the dumps since adding BTN press but that’s ok. Unfortunately my cable I could feel a friction problem which affected the rope extensions, but gym was too busy to use a different one.

Lower body & bicep day from Sunday.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 100kg for 6 then 80kg for 8

Leg curls same as before. Hacks going up in weight, & adding a rep on the backoff set.

Incline Curls: 20kg for 8, 18kg for 8
Incline Hammer Curl: 18kg for 8 ss standing hammer curl for 6

Very very good session as far as curls go, adding a rep to each of my sets.

Hyper-Extension: 34kg dumbbells for 9, 8
Seated Calf Raises: 70kg for 8 then 5 partials
Hip Adduction: 205lb for 11, then 5 partials

Hypers, I went one dumbbell increment lighter & focused this time around on just contracting my front delts to a very small degree just to get them further away from my hips at the bottom of the lift to increase the lever arm & get more out of less weight. Felt more stimulative especially on my hams.


DB Pullovers: 44kg for 10
Incline Smith Bench: 90kg for 6, 80kg for 9

Eleventh time doing pullovers. This is a fucking insane PR considering that my last PR was 42kg for 10. Interesting news on the smith incline - shoulder mobility has improved a little bit to the point where I can just touch the bar to my chest on the incline, pressing high on my chest, (instead of cutting it an inch short), so I’ll be able to get more out of less weight, & better achieve standardisation too.

Smith Shrugs: 145kg for 11, 4 partials
Smith BTN OHP: 52.5kg for 8, dropset to 40kg for another 7
Smith JM Press: 62.5kg for 10, then 60kg for 8 with 6 lockout partials.

Shrugs going heavier than ever. BTN press I achieved a very awesome PR, turning 8 reps into 9 with 32.5kg on the bar, (whatever it weighs). Nothing to report on JM Press except that I’ve brought my hands in very slightly.

T-bar Rows: 85kg for 6, 70kg for 10
Cable Laterals: 5kg for 9, then 5 partials
Rope OH Extensions: 27kg for 7, 22.5kg for 7
Cable Reverse Fly: 7.5kg for 7, 10kg for 7

Crazy weight on Tbar, just wanted to go a little freaky on these. Good result on cable laterals. Reverse fly is going nowhere but I’m not concerned with it as long as I’m chasing progression on the rows.

Last couple of workouts as below, starting with legs+biceps.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 100kg for 8 then 80kg for 8

Leg curls closer to 8 reps than ever before. Actual crazy PR on hack squats, hitting 100kg for 8, when last time, first time doing 100kg, only hit 6, wild.

Incline Curls: 20kg for 9, 18kg for 7
Incline Hammer Curl: 18kg for 8 ss standing hammer curl for 6

Gained a rep on incline curls top set, lost one on the backoff set. Tried for 9 on hammers but couldn’t get it.

Hyper-Extension: 32kg dumbbells for 9, 9
Seated Calf Raises: 70kg for 8 then 5 partials
Hip Adduction: 205lb for 12, then 5 partials

I’m getting better & better at making more out of less weight on hypers using those dumbbells. I might use 30kg next time & aim for marginally higher reps. Nice PR on adduction too.


DB Pullovers: 46kg for 8
Incline Smith Bench: 90kg for 6, 80kg for 8

Twelfth time doing pullovers. Once again, new weight, never touched this dumbbell before. Only hit 8 reps, but a side problem is these are the heaviest dumbbells in my gym, so I’m gonna have to think out a long term plan once I acquire better mastery of the pullover. Anyway, my arms were a little straighter than they should’ve been which lit up my triceps some but also made for a bigger lever arm on my lats. I’m doing these for lats & not tris so I’ll try to adjust next time. No PR on smith incline sadly, but now touching my chest every rep.

Smith Shrugs: 145kg for 12, 4 partials
Smith BTN OHP: 52.5kg for 10, dropset to 40kg for another 7
Smith JM Press: 65kg for 9, then 62.5kg for 8 with 5 lockout partials.

Shrug PR attained, hitting 145kg for 12 reps. BTN press PR too, adding a rep & bringing it to 10 reps on the top set, time to add a little weight. JM Press big PR, adding 2.5kg & hitting 9 reps with 65kg.

T-bar Rows: 85kg for 6.5, 75kg for 8
Cable Laterals: 7.5kg for 5, then 5 partials
Rope OH Extensions: 27kg for 8, 22.5kg for 8
Cable Reverse Fly: 7.5kg for 7, 10kg for 8

DB Pullovers: 46kg for 10
Incline Smith Bench: 90kg for 6, 80kg for 8

Thirteenth time doing pullovers, & second time using the heaviest dumbbell in the gym, & hit it for 10 reps. This is excellent but also requires me to plan for the future. I have decided next workout I’ll do 1-2 warmup sets with a dumbbell, (20kgX10, 30kgX5), & then 1-2 warmup sets with an EZ bar & then a work set with the EZ bar. Those bars weigh about 6-7kg & I wanna load a 20kg plate on each side. Will that be a bit ambitious? Maybe. Looking forward to it. No PR on incline smith today but it’s a bit ambitious to expect that after performing Pullovers which have gone from 24kgX10 to 46kgX10 in the past 8 weeks.

Smith Shrugs: 150kg for 8, 4 partials
Smith BTN OHP: 55kg for 8, dropset to 40kg for another 7
Smith JM Press: 65kg for 9.5, then 62.5kg for 9 with 5 lockout partials.

I went heavier on shrugs & all the reps were good form, but on reflection I think I should just aim for higher reps but with quite quick rep speed, like a 15 rep set which takes only like 30 seconds. BTN press, added 2.5kg which is always a lot on an overhead press movement, 8 reps took everything I had, really hope this lift goes up because for me right now this lift, for reps, has pretty much a 1:1 relationship with getting a better physique. JM press, I tried for 10 reps on the top set but didn’t quite get it, but added a rep on the backoff set.

T-bar Rows: 85kg for 7, 75kg for 8
Cable Laterals: 5kg for 10, then 5 partials
Rope OH Extensions: 27kg for 9, 22.5kg for 8
Cable Reverse Fly: 7.5kg for 12

Sick PR on Tbar rows, secured that 7th rep with 4 & 1/4 plates. Cable reverse fly I’ve bit the bullet after numerous below peak performances & just dropped it down to 1 work set on these.


Single-side Leg Curl: 45kg for 6 (then 10 reps with both legs)
Hack Squat: 100kg for 7 then 90kg for 7

Leg curls been a little weak for a couple sessions now.

Incline Curls: 20kg for 9, 18kg for 6
Incline Hammer Curl: 18kg for 9

Tad under-recovered on curls, I’ve removed the mechanical dropset on hammers, & just doing a regular style set now.

Hyper-Extension: 32kg dumbbells for 11, 9
Seated Calf Raises: 70kg for 9 then 5 partials
Hip Adduction: 205lb for 9, then 5 partials

My workouts from 3 days ago & today.

EZ Bar Pullovers: 38kg for 8
Incline Smith Bench: 90kg for 7, 80kg for 8

I’m surprised my pullover with the EZ bar was 20% weaker than with a dumbbell. Not sure I fully understand the rationale but must be a CNS thing… which means automatic gains for the next couple of workouts. Added a rep on smith incline & did 90kgX7 for the first time after pullovers, & with a full ROM getting that last inch using the mobility pullovers have given me.

Smith Shrugs: 130kg for 15, 4 partials
Smith BTN OHP: 55kg for 8, dropset to 40kg for another 7
Smith JM Press: 65kg for 10, then 8 with 5 lockout partials.

Going lighter on shrugs. I might actually try Haney Shrugs behind the back, which involve actual movement of the upper arm, might not need to use so much weight then. BTN press, nothing new here. JM press PR, managed 10 reps with 65kg. Can’t wait to try 67.5kg or maybe even 70kg.

T-bar Rows: 85kg for 7, 75kg for 8
Cable Laterals: 5kg for 11, then 5 partials
Rope OH Extensions: 27kg for 10, 22.5kg for 8
Cable Reverse Fly: 7.5kg for 13

Cable reverse fly performance was really good here after listening to my body & dropping a set.


Single-side Leg Curl: 45kg for 5.5 (then 10 reps with both legs)
Hack Squat: 105kg for 8 then 90kg for 7

Leg curls still below my baseline. Even weaker than last time in fact. I’m just gonna do the dropset with both legs for half reps focusing on the top to hopefully cause less damage & enable recovery. SICKENING PR on hack squat, 105kg for 8 reps, hell yes.

Incline Curls: 20kg for 8, 18kg for 6
Incline Hammer Curl: 18kg for 9

Still a little under-recovered here but I’ll just sit tight on these for now.

Hyper-Extension: 302kg dumbbells for 12, 9
Seated Calf Raises: 70kg for 9 then 5 partials
Hip Adduction: 205lb for 9, then 5 partials

EZ Bar Pullovers: 38kg for 9
Incline Smith Bench: 90kg for 7, 80kg for 8

Thought about pullovers with a bar having me use less weight than a dumbbell & maybe realised why: Because with a dumbbell, with my open hands placed on the underside of it, the force is on the absolute base of my hand right by my wrists, whereas with a barbell, the bar is in the middle of my hands, a couple inches away from the bottom of my hand, thus a bigger lever arm & lower weights required. Maybe CNS gains on this lift will be limited in that case. Same performance as last time on smith incline but made sure to pause every rep.

Smith Shrugs: 130kg for 15, 4 partials
Smith BTN OHP: 55kg for 7, dropset to 40kg for 6

Went backwards on BTN press today. At least it shows me that I’m not doing too little work on this lift considering it can go backwards.

Smith JM Press: 67.5kg for 9, then 62.5kg for 8 with 5 lockout partials.
T-bar Rows: 85kg for 8, 75kg for 9

JM Press with 67.5kg for the first time. I’m hungry on this one, I’m going straight to 70kg next session for the top set. Glad this lift is growing. BIG PR on Tbar rows! Added a rep onto the top set & backoff set. 4 & 1/4 plates for an over 6 foot under 200lb guy like me is some serious weight to be hitting for 8 reps. Used straps again which was great, let me kinda hang out in the stretched position without the concern of my grip.

Cable Laterals: 7.5kg for 5, then 5 partials
Rope OH Extensions: 27kg for 10, 22.5kg for 9
Cable Reverse Fly: 10kg for 8

I think the partials on cable laterals might be a bit much considering how under-recovered I seem to be on this. Overhead extensions went well at least, & cable reverse fly went ok.

Lower+bicep day from 4 days ago & Upper day from yesterday:

Single-side Leg Curl: 45kg for 6 (then 10 reps with both legs)
Hack Squat: 110kg for 7 then 90kg for 7

Leg curls still dragging, slightly under-recovered it seems. I’m gonna drop from 2 sets of hypers with dumbbells to just one. Seems I can absolutely load the shit outta my hams using dumbbells on hypers.

Incline Curls: 20kg for 9, 18kg for 8
Incline Hammer Curl: 18kg for 9

Pretty good on these.

Hyper-Extension: 30kg dumbbells for 9, 6
Seated Calf Raises: 70kg for 9 then 5 partials
Hip Adduction: 205lb for 8, then 5 partials

Waaaay under-recovered on the hypers, I’ll drop down to one set on these from here on out. I’m now holding onto the handles on hip adduction due to it intentionally making me feel a bit weaker than having my hands top of my thighs, (anything to make the weight more difficult since I’m doing the stack).


Yesterday’s session.

EZ Bar Pullovers: 38kg for 11
Incline Smith Bench: 90kg for 8, 80kg for 9

This is awesome, added two reps on pullovers, & also acquired a PR on paused incline smith bench, hitting 90kg for 8, awesome stuff. I’d really like to load up two 20kg plates a side on smith incline this year.

Smith Shrugs: 130kg for 16, 4 partials
Smith BTN OHP: 57.5kg for 5, dropset to 40kg for 7

Good result on shrugs. Had a brainfart on BTN Press & actually went even heavier, loading on an extra 2.5kg & just getting 5 reps lol, (5 good reps at least, & dropset felt good).

Smith JM Press: 70kg for 8, then 65kg for 8 with 5 lockout partials.
T-bar Rows: 85kg for 8, 75kg for 9

Heavier than ever on JM Press too, hit 8 reps with 70kg, nice, & new weight on the backoff set as well, nice. Tbar rows - I did a little quarter rep after hitting 85kg for 8, & held it at the top on the backoff set on the 9th rep. A minuscule PR like this on such an advanced lift is monumental, grateful for every little bit of extra strength I can acquire on this.

Cable Laterals: 5kg for 9, then 3 partials
Rope OH Extensions: 27kg for 10, 22.5kg for 10
Cable Reverse Fly: 10kg for 7.5

Committed a gym sin & skipped Leg day on Sunday. Didn’t do it the next session on Tuesday either, just did upper body as scheduled again because I was pumped to do some pullovers, incline, OHP, JM press & rows, so I just did it. Trained legs on Friday, so 9 days since last training them, (& biceps). Tuesday’s upper day & then Friday’s lower below.

EZ Bar Pullovers: 40.5kg for 10
Incline Smith Bench: 92.5kg for 6, 80kg for 9

Pullovers are on the up. I added 2.5kg on the EZ bar & managed to only go from 11 reps to 10, so I’m going to go up in weight again for tomorrow’s session, (this session I write about now was 4 days ago). Incline went heavier, now briefly pausing on my chest near the clavicle thanks to the flexibility acquired from pullovers.

Smith Shrugs: 130kg for 16, 4 partials
Smith BTN OHP: 57.5kg for 5, dropset to 40kg for 8

I actually kept the weight heavy on BTN OHP same as last session even though last session’s weight was due to me not thinking straight. I just had a feeling it’d go well & while I didn’t add any reps, I did 5 reps with greater ease than last time, (call it RPE 9.5), & added a rep to the dropset.

Smith JM Press: 70kg for 9, then 65kg for 8 with 5 lockout partials.
T-bar Rows: 85kg for 9, 75kg for 9

Added a rep on JM Press, awesome. Tbar rows also secured that 9th rep. Holy moly.

Cable Laterals: 5kg for 6, then 3 partials
Rope OH Extensions: 27kg for 9, 22.5kg for 9
Cable Reverse Fly: 7.5kg for 9

All done at the heavier cable station due to busy-ness, hence the rep drop. I really should log what I do on both cable stations since the weight really is materially a bit different so I can log more accurately.


Single-side Leg Curl: 45kg for 6.5 (then 10 reps with both legs)
Hack Squat: 110kg for 8 then 90kg for 7

Leg curls actually did better than last time, shows I was a tad under-recovered before. I took too much rest this time but that’s expected. Actually got a PR on hack squats, wow.

Incline Curls: 20kg for 8, 18kg for 6
Incline Hammer Curl: 18kg for 7

Down on curls. Although they felt extremely stimulative, each set was very intense. Also hammer curls are apples to oranges as I lowered the bench by a whole notha incline for these for even more stretch.

Hyper-Extension: 30kg dumbbells for 9.5
Leg Press Calf Raises: 120kg for 10 then 5 partials
Hip Adduction: 205lb for 4, then 5 partials

Ok on hypers. Leg press calf raises trying something new. Hip adduction I’m also trying something new. When I put my hands on the handles my CNS feels like it can’t fire very hard & I lose several reps. Due to weight limits on this movement, I see this as a way to intentionally make the lift harder. If I could load even heavier then I’d do that & put my hands where I feel I can be more explosive, but since I’m limited, I’ll just do this.

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Haven’t logged in a few weeks.

Single-side Leg Curl: 45kg for 7.5
Lunges: 52.5kg for 11

I’ve determined that the dropset on leg curls was very disproportionately fatiguing so I’ve taken it out. Back to my best ever performance on leg curls now. Hopefully I can hit 8 reps here. Took out Hack Squats & added in lunges as I’ve determined my glutes are a bit weak compared to my quads now. Second time doing them. Last time was 50kg for 10. I do one side, then rest about 50 seconds then do the other side, basic stuff. I put my back foot on a 15kg plate this time & the ROM was pretty good.

Incline Curls: 18kg for 10, 6
Incline Hammer Curl: 18kg for 6
Hyper-Extension: 30kg dumbbells for 12
Leg Press Calf Raises: 225lb for 13 then 10 partials
Hip Adduction: 205lb for 5, then 5 partials

Curls are at a snail’s pace type of progression now but I think that’s just my situation now. I’ve done curls since I was in highschool & I think they’re relatively maxed out compared to some other muscle groups with more room for progression. Hypers have improved, up to 12 reps on these. Calf raises too, now I’m doing them on a leg press. My partials are top end, less fatiguing than the bottom end ones, I find. Hip adduction was grindy today, machine less lubricated.


EZ Bar Pullovers: 45.5kg for 11
Incline Smith Bench: 92.5kg for 6, 80kg for 9

Glad to announce I have made more pullover gains. I may try 20kg on each side of the bar next time, perhaps. Incline is just coasting, but that’s understandable when the pullover is increasing.

Smith Shrugs: 125kg for 11, 4 partials
Smith BTN OHP: 55kg for 5, dropset to 40kg for 5

Smith shrugs are doing fine, reps & weight is down because I’ve widened my grip by several inches to make more out of less weight. BTN Press though, what a sorry state of affairs. Several reps less than I’ve hit before & this exercise has been like this for a few weeks now. I’m in some sort of hole. I think the dropset might be too fatiguing perhaps.

Smith JM Press: 72.5kg for 9, 75kg for 8
T-bar Rows: 90kg for 7, 80kg for 8

JM Press has improved in the last few weeks. I did 72.5kg but after I realised I’d already hit it, so I rested extra long, then hit 75kg for 8, which I’d only hit for 7 last time, so this is great. Tbar rows as you can see I’m touching new weight here.

Rope OH Extensions: 30kg for 9, 22.5kg for 10
Cable Reverse Fly: 7.5kg for 13
Laying Dumbbell Lateral: 5kg for 10, 2 partials

OH extensions big win, I did these on the middle cable station where it’s harder so this is a great PR, & rev fly felt nice too. I decided not to do cable laterals today & instead hopped on an incline bench, side on, & did dumbbell laterals one arm at a time, which felt good. I may stick with these for a bit.

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Sunday morning leg workout. Comfy. Also daylight saving just occurred so I felt like I went quite early in the morning but it was really due to the clocks going back an hour.

Single-side Leg Curl: 45kg for 8
Lunges: 55kg for 11

Lifetime PR on single-side leg curls, a few sessions after dropping the dropset. Just a straight set now, with a couple of non-grinding partials after that, very pleased with this, at last. Lunges increasing the weight again by 2.5kg, 55kg for 11 reps each leg. 57.5kg next time.

Incline Curls: 20kg for 8, 18kg for 6
Incline Hammer Curl: 18kg for 7
Hip Adduction: 205lb for 9, then 5 partials
Leg Press Calf Raises: 240lb for 11 then 10 partials
Hyper-Extension: 30kg dumbbells for 12.5
Leg Extension (Nautilus): 77kg for 9 then 10 partials

Curls stagnant but it is what it is. Hip adduction PR! With my hands on the handles, that is. Machine was properly lubricated today & I hit 9 reps with the stack & additional mini-plates on there too. Calf raises went good too, as did hypers. Did leg raises too, 12 reps superset with lying crunches to failure.

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Leg workout on Friday, & then upper day this morning on Sunday as below:

Single-side Leg Curl: 45kg for 7.5
Lunges: 57.5kg for 12/11

Leg curls just a typical performance here. Lunges up 2.5kg & kept my reps, even gaining one on one leg. This was the first leg I did, & I wonder if that caused some fatigue affecting the other leg’s performance. First leg was also super locked-in, felt very good, coordinated, & other leg was very much not so. I think I had too wide a stance, because my foot was out, & my knee very much came inwards from there as that’s my natural path for standing up in a lunge. I went kinda wide because I associated that with stability but I’ll put my back foot out to the side less next time.

Incline Curls: 20kg for 8, 18kg for 6
Incline Hammer Curl: 18kg for 6
Hip Adduction: 205lb for 5, then 5 partials
Leg Press Calf Raises: 240lb for 13 then 10 partials
Hyper-Extension: 30kg dumbbells for 13
Leg Extension (Nautilus): 83kg for 11 then 10 partials

Same same on curls, hip adduction saw some major friction on that old dusty machine today. Big PR on leg press calf raises, adding two reps here. Leg extension too - went up a whole pin & added a rep. Perhaps a glute dominant leg pressing lift (lunges) plus a set of leg extensions will be very productive.


Lovely Sunday morning session in a nice quiet gym.

EZ Bar Pullovers: 48kg for 9
Incline Smith Bench: 92.5kg for 6, 80kg for 9

Pullover getting strong. I think I’ll be using this weight for quite a long time actually. It felt very heavy despite the reps. Nothing new on incline sadly.

Smith Shrugs: 125kg for 14, 4 partials
Smith BTN OHP: 47.5kg for 10

Great result on smith shrugs with a super wide grip. Down to one straight set on BTN OHP now. After getting less than I’ve got for like 6 workouts in a row, I’ve received the message that the dropset was too much.

Smith JM Press: 77.5kg for 7, 70kg for 9
T-bar Rows: 90kg for 7.5, 80kg for 8

I’m hungry to pack on the weights on JM Press. Glad to be close to 80kg with perfect form on these. Going quite heavy, 7-9 reps, feels great. T-bar rows little PR too, getting half a rep after 7 full ROM reps, feels good.

Rope OH Extensions: 30kg for 9, 22.5kg for 8
Laying Dumbbell Lateral: 6kg for 10, 2 partials

Newbie gains on sideways laying DB lateral, using a 1kg heavier dumbbell & getting all those reps. I might sub this one in long term. Cable exercises with very light weights like this, you’re subject to the mercy of the lubrication of the machine. When it’s very light weight, this factor can make a huge difference compared to if you’re using 30-40kg on it. I’m enjoying the dumbbell version. I put it one rung up from flat & did a rear delt one too afterwards.

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Leg workout from Tuesday, & then upper on Friday as below.

Single-side Leg Curl: 45kg for 8
Lunges: 60kg for 12

Lunges felt good, PR too. I’m considering changing them for bulgarian split squats but I’m not sure. I’m thinking about bulgarians with backfoot on a bench & also front foot standing on a 20kg bumper plate just because it seems like the best way to split squat is with backfoot on a surface slightly lower than your typical bench.

Incline Curls: 20kg for 8, 18kg for 6
Incline Hammer Curl: 18kg for 6
Hip Adduction: 205lb for 5, then 5 partials
Hip Abduction: 110lb for 7, then 5 partials
Leg Press Calf Raises: 255lb for 11 then 10 partials
Hyper-Extension: 30kg dumbbells for 13
Leg Extension (Nautilus): 90kg for 11 then 10 partials

Yep I’ve added hip abduction. My glute medius is nearly untrained & I’d like to essentially fix that. Great performance on leg extensions, went up another rung on the stack. Since my hammer curl is below what I’ve lifted on it I may take out one set of curls & keep it single set.


Upper!

EZ Bar Pullovers: 48kg for 10
Incline Smith Bench: 92.5kg for 6, 80kg for 9

Grateful for a pullover PR, this also felt very good muscularly, better than last session.

Smith Shrugs: 125kg for 16, 4 partials
Smith BTN OHP: 47.5kg for 10

Little PR on superwide grip shrugs. BTN OHP I paused each rep on the back of my neck & still got 10 reps which is sweet.

Smith JM Press: 77.5kg for 8, 70kg for 9
T-bar Rows: 90kg for 7.6, 80kg for 8

Added a whole rep on JM press top set, which is terrific. T-bar rows slightly closer to 8 reps than ever before with this weight.

Rope OH Extensions: 30kg for 10, 22.5kg for 9
Laying Dumbbell Lateral: 6kg for 12, 2 partials
Laying Rev Fly: 6kg for 9 then 2 partials

Great turnout on extensions, & sick PR on dumbbell laying laterals too.The rev fly one is identical except instead of leaning one side on a 45 degree bench, I’m lying side-on on the flat bench.

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A nice Sunday morning session.

Single-side Leg Curl: 45kg for 8.5
Lunges: 62.5kg for 12

Busted out a little partial after 8 reps on leg curls, which technically constitutes a small PR, happy with this. Added 2.5kg on lunges once again & managed to keep the reps at 12, also good. I checked my strength on strength level dot com & apparently I’m only stronger than 28% of males who weigh as much as me on this lift. I really need to up my game! Surprisingly weak.

Incline Curls: 18kg for 10
Incline Hammer Curl: 18kg for 7
Hip Adduction: 205lb for 9, then 5 partials
Hip Abduction: 110lb for 8, then 5 partials
Leg Press Calf Raises: 255lb for 13 then 10 partials
Hyper-Extension: 30kg dumbbells for 10
Leg Extension (Nautilus): 98kg for 10.8 then 10 partials

Down to single set on curls to assist recovery. Added a rep on hip abduction with 110lb which is cool, & added 2 reps on leg press calf rasies, which is very cool, & went up a whole pin on leg extensions & virtually kept my reps, which is very very cool. Only two more pins until I’m doing the stack though, so that’s not good.

Hypers have gone down for one particular reason: I’m gripping the bottom of the dumbbells, which assists in putting the weight out & away from my centre of mass, making it harder.

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Trucking along. Life is busier at the moment but still getting my training in.

EZ Bar Pullovers: 48kg for 12
Incline Smith Bench: 92.5kg for 6, 80kg for 9

Pullover PR with 12 reps. Nothing new on incline unfortunately.

Smith Shrugs: 125kg for 17, 4 partials
Smith BTN OHP: 50kg for 7

Slight improvement on shrugs. Bad day for BTN OHP.

Smith JM Press: 80kg for 7, 70kg for 9
T-bar Rows: 90kg for 8, 80kg for 8

I’m ambitious about the heavy loads on JM Press obviously, really wanted to throw around 80kg. Went relatively well, RPE was more than 9 but less than 10. Finally hit 90kg on Tbar rows for 8 reps.

Rope OH Extensions: 30kg for 10, 25kg for 8
Laying Dumbbell Lateral: 7kg for 12, 2 partials
Laying Rev Fly: 7kg for 8 then 2 partials

Dumbbell shoulder lifts going up!


Single-side Leg Curl: 45kg for 8.9
Bulgarian Split Squats: 20kg dumbbells for 12

PR on lying leg curls, nice! Bulgarians for the first time, pretty good weight selection here.

Incline Curls: 18kg for 10
Incline Hammer Curl: 18kg for 7
Hip Adduction: 205lb for 10, then 5 partials
Hip Abduction: 100lb for 11, then 5 partials
Leg Press Calf Raises: 270lb for 11 then 10 partials
Hyper-Extension: 30kg dumbbells for 8
Leg Extension (Nautilus): 105kg for 10 then 10 partials

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Two more workouts under the belt.

EZ Bar Pullovers: 48kg for 13
Incline Smith Bench: 92.5kg for 5

I don’t know how but I managed another pullover PR. Pretty pleased with this. Incline was feeling weak. I’ve decided after so much stagnation here & hitting below what I’ve hit before, to take a set out.

Smith Shrugs: 125kg for 17, 4 partials
Smith BTN OHP: 50kg for 7

Same OHP performance as last time unfortunately.

Smith JM Press: 80kg for 7, 70kg for 9
T-bar Rows: 90kg for 7.5, 80kg for 7.5

JM press I had the bench in the perfect spot for making the lift hard, so I don’t mind no PR here today.

Rope OH Extensions: 32.5kg for 8, 25kg for 9
Laying Dumbbell Lateral: 7kg for 13, 2 partials
Laying Rev Fly: 7kg for 9 then 2 partials

A bit more progress on the dumbbell shoulder lifts.


Single-side Leg Curl: 50kg for 6.7
Bulgarian Split Squats: 22kg dumbbells for 13

Went up in weight on the leg curls, almost hitting 7 reps on this. BSS with one weight heavier for the dumbbells, & hitting 13 reps per leg, nice.

Incline Curls: 18kg for 10
Incline Hammer Curl: 18kg for 7
Hip Adduction: 205lb for 6, then 5 partials
Hip Abduction: 100lb for 13, then 5 partials
Leg Press Calf Raises: 295lb for 11 then 10 partials
Hyper-Extension: 30kg dumbbells for 10
Leg Extension (Nautilus): 105kg for 11

Incline curls I had a tiny bit of juice left in the tank after 10 reps, which is an improvement on the 10 reps being RPE10. Bad day for hip adduction, but on abduction I added a couple of reps here. Leg press calf raises, new weight for 11 reps, solid. Even added a rep on leg extensions too, amazin.

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I got COVID a few days ago. Fortunately it only set training back a few days. As soon as I tested negative, I was back in the gym & I managed to maintain my performance mostly, which is great.

EZ Bar Pullovers: 48kg for 11
Incline Smith Bench: 90kg for 7

Going to experiment with pullovers form. I plan to start doing these with more arm bend at the bottom. Currently, when I get that last 10% of depth, with a nearly straight arm, it just lights the hell out of my triceps, which I don’t really want. So in the interest of avoiding that, I’ll bend my arm more at the bottom. I think I’ll keep the same weight since I’ve done enough reps with this load to allow for losing a few reps without the set being terrible.

Smith Shrugs: 125kg for 18, 4 partials
Smith BTN OHP: 50kg for 10

Very glad to hit a small PR on shrugs, & also equal my best performance on BTN press while recovering from COVID.

Smith JM Press: 80kg for 7, 70kg for 7
T-bar Rows: 90kg for 7.5, 80kg for 7.5

Second set was zapped. I don’t think this’ll be a problem next session as I still wasn’t feeling 100% that session.

Rope OH Extensions: 30kg for 10, 25kg for 9
Laying Dumbbell Lateral: 8kg for 10, 2 partials
Laying Rev Fly: 7kg for 9 then 2 partials

New load on the dumbbell lateral, with 8kg, nice.


Single-side Leg Curl: 50kg for 6.5
Bulgarian Split Squats: 24kg dumbbells for 13

Slightly less convincing final rep on leg curls than last time but that’s still fine considering I’m recovering from COVID. BSS with 24kg this time for 13 reps, PR. 26kg dumbbells next time. I don’t expect this progression to last long.

Incline Curls: 18kg for 10
Incline Hammer Curl: 18kg for 8
Hip Adduction: 205lb for 9, then 5 partials
Hip Abduction: 110lb for 11, then 5 partials
Leg Press Calf Raises: 295lb for 11 then 10 partials
Hyper-Extension: 30kg dumbbells for 10
Leg Extension (Nautilus): 105kg for 11

Matched performance on all of these lifts. I think the hammer curl might be a PR. I’ve done 9 reps before but that was with the bench more vertical before I opted for an even deeper stretch. Little PR on abduction though, very good.

I’ve been garbage at logging. I actually have made a little bit of progression in some spots so I should really update this.

EZ Bar Pullovers: 48kg for 10
Incline Smith Bench: 90kg for 7

This was a PR on the pullovers - reason is because nearly 3 weeks ago, I did as I said I would & I adjusted my form, by allowing my arm to bend at the elbow at the bottom. Straight arm was causing me to cut out a little ROM because that bottom position just absolutely lit the hell out of my tris, & that’s not my goal here. So I allowed arm bend, & the reps went down to 7/8 for a couple sessions due to me being able to get a deeper stretch & torch my lats harder, (& also I’m doing a 3 second negative when before it was 2). This 10 rep set is indeed a PR. Nothing new on incline press.

Smith Shrugs: 130kg for 17, 4 partials
Smith BTN OHP: 50kg for 11

BTN OHP PRs are a big deal, super happy to hit 11 with this.

Smith JM Press: 80kg for 8, 70kg for 8
T-bar Rows: 90kg for 6, then 5 partials

So I’ve discovered lifting the seat up one notch & putting my ass on it, (it achieves a very subtle decline bench), feels really good on JM Press, which I’m also now pausing, so I’m incorporating that. Tbar rows dropping the volume & trying out an intensity technique with partials now.

Rope OH Extensions: 32.5kg for 9, 25kg for 9
Laying Dumbbell Lateral: 9kg for 9 & 8, then 3 partials
Laying Rev Fly: 7kg for 10 & 8 then 2 partials

Dumbbell lateral weight’s gone up. I’ll try to hit 9kg for 9 reps both arms next time.


Single-side Leg Curl: 50kg for 6.5
Bulgarian Split Squats: 32kg dumbbells for 11

No progress on leg curls, but BSS still going up. Just want to add another rep here then I’ll progress to the 34kg dumbbells.

Incline Curls: 20kg for 8
Incline Hammer Curl: 18kg for 9

These are actually going well. I managed to hit 18kg for 12 on incline curls last session for the first time, solid PR. I wanted 9 reps on these which’d be a PR too. I did go for it but couldn’t get it out of the hole so it was like me grinding for like 0.3 seconds or something before my arms just returned to my sides. When you incline curl on a bench which is very close to being flat it gets a bit harder at the bottom, which I like. Same thing happened on hammers, but that’s a good sign that I even attempt 10 because I’ve never done that before.

Hip Adduction: 190lb for 9, then 5 partials
Hip Abduction: 70kg for 13, then 5 partials (different machine)
Leg Press Calf Raises: 310lb for 11 then 10 partials
Hyper-Extension: 30kg dumbbells for 10
Leg Extension (Nautilus): 111kg for 10.7 reps

Real solid PR on calves & also leg extensions. Problem is, on both of these… this is the stack. I’m gonna have to think of something. Not for next session, I can keep adding reps in the short term, but beyond that.