Chest and Triceps
Was a bit strapped for time today as I had to get to work earlier than usual so I missed out shoulders.
Bench press - sticking with CT’s wave loading and getting in extra good quality work as it feels right.
bar x some x some
40kg (88) x 5
40kg (88) x 3
60kg (132) x 3
Wave 1: 70kg (154) x 3, 80kg (176) x 2, 90kg (198) x 1
Wave 2: 80kg (176) x 3, 90kg (198) x 2, 100kg (220) x 1
Wave 3: 90kg (198) x 3, 100kg (220) x 2, 110kg (243) x 1
110kg (243) x 1
100kg (220) x 2
100kg (220) x 1
Thinking of maybe adding a rep onto each wave to add in extra work, how does this sound? Either that or upping the weight a little on the sets after the wave loading.
Incline Dumbbell Bench - with a twist.
24kg (53) x 12
28kg (62) x 12
32kg (71) x 2 x 12
Rope Pushdown - again I keep forgetting to check the weight on the cables. It doesn’t really matter though.
3 x 8-10 hard flex and pull apart rope at the bottom
Lower weight: 2 x 8 with flex at bottom then AMRAP with hands together (Taken inspiration from CT’s ‘mechanical dropset’ if this doesn’t really make sense).
Overhead DB extension - one DB in both hands. Holding in the stretch position for 1-2 seconds.
20kg x 4 x 8
Yesterday was the Olympic opening ceremony so I took it as a great excuse to drink Pimms all day and BBQ in the sun. I’m taking today off because I’m still feeling patriotic. I’ll be going in tomorrow (Sunday) to make up for my tomfoolery.
Deads + Legs
Deadlifts
bar x some x some
60kg (132) x 2 x 5
100kg (220) x 2 x 3
130kg (287) x 2 x 3
160kg (353) x 2 x 2
190kg (419) x 12 x 1 - Could have probably got more out but felt that I was slowing down a bit on the 12th single. This is roughly 80% of my 1 rep max.
Leg Extensions - leaning forwards and contracting hard.
20kg (44) x 20
30kg (66) x 20
40kg (88) x 15
50kg (110) x 14
60kg (132) x 11, drop 45kg (99) x 10, drop 30kg (66) x 6
leg Press
50kg (110) x 20
70kg (154) x 20
90kg (198) x 15
110kg (243) x 2 x 12
Leg Curl
30kg (66) x 10-5-5 (CT’s pump technique)
40kg (88) x 10-5-5
40kg (88) x 3 x 8
Legs were so pumped by the end of this that I hobbled down the stairs of the gym. Got a lift home as my hill was too daunting.
[quote]bignate wrote:
look at dem deads[/quote]
Always been a strong point. Need to stop benching like a girl.
Took a pic this morning before I went to the gym. Pretty crap lighting but measured just over 17inches (43.5cm) cold and without any food in me.
Back + Calves
My whole back side was dead from deadlifting yesterday but I got a good session in and hit some PRs.
V-grip Lat Pulldowns
30kg (66) x 15
45kg (88) x 10
60kg (132) x 5
75kg (165) x 3 x 8
Meadows Rows
10kg (22) x 12
20kg (44) x 10
30kg (66) x 8
35kg (77) x 8, drop 20kg (44) x 10
Stretchers
35kg (77) x 12
45kg (99) x 9
50kg (110) x 7
Deadstop DB Row - squeeze and hold at the top
28kg (62) x 10
40kg (88) x 3 x 8
Standing Calf Raise - in smith machine
40kg (88) x 20
60kg (132) x 15
80kg (176) x 10
100kg (220) x 8
120kg (265) x 8, drop 80kg (176) x 12, drop 60kg (132) x death
Struggled up my hill this time even though calves were dead. Good session.
Chest + Shoulders
BB Bench
bar x some x some
40kg (88) x 2 x 5
60kg (132) x 2 x 3
Wave 1: 70kg (154) x 3, 80kg (176) x 2, 90kg (198) x 1
Wave 2: 80kg (176) x 3, 90kg (198) x 2, 100kg (220) x 1
Wave 3: 90kg (198) x 3, 100kg (200) x 2, 110kg (243) x 1
110kg (243) x 1
100kg (220) x 3 x 2
DB Incline Bench
26kg (57) x 12
30kg (66) x 10
34kg (75) x 8
26kg (57) x 8
Machine Bench - done like in the video near the top of first page
35kg (77) x 8 each arm x 8 both arms
40kg (88) x 8 each arm x 8 both arms
45kg (99) x 8 each arm x 6 both arms
DB Lateral Raise
20kg (44) x 40 partial swings, no rest
10kg (22) x 20 partial swings, no rest
4kg (8.8) x 10 full reps held at top, 60 seconds rest
4kg (8.8) x 20 full reps
DB Rear Delt Raise
10kg (22) x 30 partial swings, 60 seconds rest
10kg (22) x 40 partial swings, no rest
4kg (8.8) x 15 full reps
I’m experimenting with side and rear delts a bit. The more reps I do the better it feels.
Rest day today. After two big days in a row I felt I needed it. Should be well rested for arms tomorrow!
Went to the gym today but wasn’t feeling it. I struggled to sleep last night (really hot/humid) and I woke up earlier than usual. It was just an arms day so I took it easier and got pumped then left, I didn’t do anything heavy.
Arms
Rope Pushdown/Rope Hammer Curl Superset
4 x 8
Increasing weight slightly each set but never going to failure.
DB Overhead Ext/Alternate DB Curl Superset
4 x 8
Same weight throughout and never to failure.
Abs
Standing Rope Crunches
Plank 30 seconds front, both sides
Rest 2 minutes then repeat x 3
Did legs two days ago and I could have sworn I updated my log… Oh well. I’m going to the gym soon today anyway so I’ll see if I can remember what I did when I update later.
EDIT: Couldn’t really remember weights/sets in the last leg session. Was similar to the last one.
Back + Bis
Really good session today. I watched some John Meadows and Dave Tate videos earlier and decided I was being a bit of a pussy. I put a lot into this and it felt good.
V-grip Lat Pulldown
30kg (66) x 15
45kg (99) x 10
60kg (132) x 5
80kg (176) x 8
75kg (165) x 8
70kg (154) x 8
Meadows Rows
10kg (22) x 8
20kg (44) x 8
30kg (66) x 8
40kg (88) x 8, drop 20kg (44) x 8 - needed to sit down after this, felt good.
Stretchers
40kg (88) x 10
45kg (99) x 8
50kg (110) x 12 - felt way better than last time I tried 50kg.
Seated Row - using the rope attachment so I could pull it as far back as possible. I also did 1.5 reps for all sets. I’m definitely keeping this movement with the 1.5 reps as I feel it really hits my whole upper back really well.
30kg (66) x 8 - couldn’t have done any more sets with this weight. I know it looks light but I’m not just going through the motions.
25kg (55) x 3 x 8
Cross Body Hammer Curls - really strict, Meadows style.
16kg (35) x 8
20kg (44) x 8
24kg (53) x 5 rest 10 seconds, x 3
EZ Bar Curl
30kg (66) x 5
40kg (88) x 5
50kg (110) x 5
30kg (66) x 8 - 3 second descents.
Left the gym with a sweet pump. Definitely worth putting in more effot.
Chest + Shoulders
Had the arse hole PT int he gym today (thinks he’s the king of the gym) hassling me at the start of my workout because he wanted the bar I was using to bench with to deadlift with. I said I had only just started using it and that it was unreasonable for him to expect me to let him have the bar so he and three others could deadlift inbetween my sets. I ended up rushing things at the start and wasn’t feeling it when I got to heavier weight.
/essay
BB Bench
bar x some x some
40kg (88) x 2 x 3
60kg (132) x 2 x 3
70kg (154) x 3
80kg (176) x 3
90kg (198) x 3
100kg (220) x 4 x 2
Originally wanted to either go a bit heavier on my doubles or get more doubles in but I felt pressured and rushed things as said above. Next time.
DB Incline - I didn’t lock out any reps. Felt good. Twisted to neutral grip at bottom.
24kg (53) x 12
28kg (62) x 3 x 12
Machine Bench
40kg (88) x 10 squeezed each hand + 8 proper reps both hands
40kg (88) x 10 each hand + 8 both hands
40kg (88) x 10 each hand + 6 both hands, rest 10 seconds + 4 both hands
DB Lateral Raise - Seated on a flat bench.
20kg (44) x 40 partial swings, no rest
10kg (22) x 20 partial swings, no rest
4kg (8.8) x 10 full reps + 10 partials
4kg (8.8 [x 10 full reps + 10 partial] x 2
Holy crap was I pumped.
DB Rear Delt Raises - Bent over a bench.
16kg (35) x 40 partial swings, no rest
8kg (18) x 20 partial swings, no rest
4kg (8.8) x 10 full reps
6kg (13.2) [x 10 full reps + 10 partials]
Rear delts also had an insane pump. Gonna back off on the reps the next couple of shoulder sessions and get some heavier full reps in. I’ll definitely be coming back to these cause they’re awesome.
Legs
Deadlifts
bar x some
60kg (132) x 8
60kg (132) x 5
100kg (220) x 3
130kg (287) x 3
160kg (353) x 2
190kg (419) x 5 x 2
Doubles felt good. Still just doing things by feel at the moment but I think I may work up to doing multiple sets of 5 with 190kg just by adding reps each week. So next week I’ll be doing triples etc…
Leg Curls - constant tension
30kg (66) x 15
40kg (88) x 15
50kg (110) x 12
60kg (132) x 8, drop 45kg (99) x 6
30kg (66) x 10-5-5 CT’s pump method thing.
Leg Press - knees felt good to push it today but was obviously feeling it from leg curls and deadlifts so no crazy weights here. Didn’t lock out my reps.
70kg (154) x 15
90kg (198) x 15
110kg (243) x 15
130kg (287) x 12 + 3 rest-pause reps locked out.
Leg Extension
20kg (44) x 20
30kg (66) x 12
Called it mid set here cause I suddenly felt like I was going to vomit. I held my head over the toilet for 5 minutes and left the gym. Quads still got a good seeing to in the leg presses so I’m not that bothered. Definitely felt like a good session.
Back
No calves today. Had to rush to work.
V-grip Lat Pulldown
30kg (66) x 15
45kg (99) x 12
60kg (132) x 5
80kg (176) x 8
75kg (165) x 2 x 8
Seated Row - rope attachment and doing 1.5 reps.
30kg (66) x 2 x 8
25kg (55) x 2 x 8
Stretchers
40kg (88) x 10
45kg (99) x 10
50kg (110) x 12
Meadows Rows
10kg (22) x 10
20kg (44) x 10
30kg (66) x 10
40kg (88) x 10, drop 20kg (44) x 10
Everything felt slightly harder than usual the day after heavy deadlifts but I’m still happy with this.
Chest + Shoulders
BB Bench - Decided to try out some higher reps today. It was a total shock to the system and it was much harder than expected.
bar x some x some
40kg (88) x 8
60kg (132) x 8
80kg (176) x 8, x 8, x 6 ← I think I’ve found a big weakness!
DB Incline
24kg (53) x 12
28kg (62) x 12
32kg (71) x 12
Machine Bench - Single handed squeeze then both hands full reps.
40kg x 8 each hand + 8 both hands
40kg x 10 each hand + 8 both hands
35kg x 10 each hand + 12 both hands
Rear Delt Raises - Bent over a bench.
10kg (22) x 20
10kg (22) x 30 + 10 swings
10kg (22) x 20 + swings 'til death
Lateral Raises
Standing:
10kg (22) x 20
10kg (22) x 20 + 10 swings
Seated:
10kg (22) x 10 + 20 swings, drop 6kg (13.2) x 10 full reps
Arms
Rope Pushdown - not focusing on weight as usual, just warming up/getting a pump.
3 sets of 8-12
1 set of CT’s 10-5-5 pump thing
Smith Machine Close Grip - Wasn’t enough benches or a good place to do bench dips as I usually do second and the (only!!!) barbell was being used so I thought I’d give these a go. I saw the gym had some chains after I did a few sets so added them in too. I definitely prefer weighted bench dips to these and I won’t be using them any time soon.
40kg (88) x 10
60kg (132) x 10
40kg (88) + chains (no idea of weight) x 8
60kg (132) + chains x 6
70kg (154) + chains x 2 x 6
Bench Dips - The benches freed up after wasting some time on the close grip pressing. Typical.
BW x 15, x 15, x 20
DB Overhead Extension - Not locking out + hold in stretch position.
22kg (49) x 2 x 6
20kg (44) x 8
Not held in stretch position but still not locked out:
20kg (44) x 12
Cross Body Hammer Curl - Strict, Meadows Style.
16kg (35) x 8
20kg (44) x 8
24kg (53) x 8
24kg (53) x 4
Seated DB Incline Curl
10kg (22) x 8
12kg (26) x 8
14kg (31) x 8, drop 12kg (26) x 5
EZ Bar Curl
30kg (66) x 6
40kg (88) x 6
45kg (99) x 6
3 second negatives:
30kg (66) x 8
So pumped.
Today was an off day. Had a solid week of training so it feels good to relax.
Yesterday:
Legs
Leg Extensions - Leant forwards.
20kg (44) x some
30kg (66) x some
40kg (88) x 15
50kg (110) x 12
60kg (132) x 3 x 10
Leg Curls
30kg (66) x 15
40kg (88) x 12
50kg (110) x 12
60kg (132) x 2 x 12
Leg Press
50kg (110) x 20
70kg (154) x 20
90kg (198) x 15
110kg (243) x 12
130kg (287) x 15
Dumbbell SLDL
26kg (57) x 12
30kg (66) x 12
40kg (88) x 2 x 12
Standing Calf Raise - in Smith machine.
100kg (220) x 5 x 10
Today:
Back
V-Grip Lat Pulldowns
30kg (66) x 15
45kg (99) x 12
60kg (132) x 6
80kg (176) x 3 x 8
Meadows Rows
10kg (22) x 10
20kg (44) x 10
30kg (66) x 3 x 10
Stretchers
40kg (88) x 10
50kg (11) x 12
50kg (110) x 9
Seated Row - Rope Attachment. Did 1.5 reps.
25kg (55) x 2 x 10
25kg (55) x 12 - single reps
Trained arms yesterday cause I was hungover and didn’t feel like deadlifing. I’m not training today because I’m hungover again and couldn’t think of anything less appealing right now.
In other news: got my A level results and got into Leeds University! That was my first choice so I’m really happy about that.
Can’t be bothered to write down what I did yesterday for arms but it’s similar to other days with a little bit more weight and reps here or there.
I also trained chest and shoulders two days ago. Can’t be bothered to write it out again but again it’s similar other than no BB benching. Some douche was using the only barbell in the whole gym for a circuit and then squatting. Stupid prick used the bar for over an hour. The session was good and pushed my last set on DB presses for 25 reps with 36kg (79 lbs).
