Well I’ve been lacking recently on the updates so sorry to anybody who’s following! (Probably kidding myself there…)
Chest + Tris
BB Bench
bar x some x some
40kg (88) x 2 x 5
60kg (132) x 5
70kg (154) x 5
80kg (176) x8, x8, x8 - still keeping up with the higher reps because I’m certain it’s a weak point that needs to be addressed. The same rep range and increase of weight is working on lat pulldowns so I figured I’d try it with the bench press to see if I can get some better size gains along with strength.
DB Incline
24kg (53) x 12
28kg (62) x 10 - had a long rest cause I saw an old teacher and chatted for a bit
28kg (62) x 18 - went crazy on this one, rest paused, partial ROM whatever just to get a huge pump and get a few reps out.
Machine Press - one arm at a time squeezed then both arms together
40kg (88) x 10 each arm, x 8 both arms
40kg (88) x 8 each arm, x 6 both arms - took a long rest here as I thought I’d push the last set again like incline
40kg (88) x 10 each arm, x 14 both arms
Rope Pushdowns
some x 3 x 15 - pumped
DB Overhead Extensions - both hands on the same DB
20kg (44) x 8
24kg (53) x 8
28kg (62) x 8
32kg (71) x 8, drop 20kg (44) x 12
Was an okay session for today but I’ve been pretty busy (going out, working, getting uni stuff together etc) so I’m okay with it. I’m not going out so much from now until moving in to uni apart from one weekend at Bestival so training should be good.
Legs
Deadlifts
bar x some x some
60kg (132) x 8
100kg (220) x 5
130kg (287) x 3
160kg (354) x 3
190kg (419) x 3, x 3, x 3 - was originally expecting to do another set of 3 with 190kg today but the last rep was pretty difficult so I left it
Leg Curls
25kg (55) x 15
35kg (77) x 15
45kg (99) x 12
55kg (121) x 12, drop 35kg (77) x 10-5-5 CT’s pump thing
Leg Press
50kg (110) x 20
70kg (154) x 20
90kg (198) x 20
110kg (243) x 20
Leg Extension - leaning forwards, I’m sure this has a much better contraction than not leaning forwards.
20kg (44) x 20
30kg (66) x 15
40kg (88) x 12
40kg (88) x 12, drop 30kg (66) x 8
Back
Today’s session was average. I have lost my straps and today I realised that they play a big role in me feeing my back doing most of the work instead of my forearms. Also my grip was fried from deadlifts yesterday and it failed on a few things. I just took it easier than usual and got a bit of a pump and left.
I was also challenged to a clean and press competition with a 50kg keg today by one of the PTs that’s a friend of mine. I managed 5 in about 35 seconds and he managed 11 in a minute. I definitely need to do more things like this as my fitness/conditioning is not great currently.
V-grip Lat Pulldowns
30kg (66) x some
45kg (99) x 6
60kg (132) x 6
80kg (176) x 8, x 8 - grip struggled slightly
70kg (154) x 8
Stretchers
30kg (66) x 12
35kg (77) x 12
40kg (88) x 12
Deadstop DB Row
36kg (79) x 12, x 12, x 12
Seated Row - rope attachment
25kg (55) x 15, x 15
20kg (44) x 20
Chest + Shoulders
BB Bench
bar x some
40kg (88) x some
60kg (132) x 8
85kg (187) x 8
80kg (176) x 8
75kg (165) x 8
DB Incline
24kg (53) x 8
28kg (62) x 8
32kg (71) x 8
28kg (61) x 15
Machine Bench - one arm squeeze then both arms
40kg (88) [x 10 each arm, x 10 both arms] x 3
DB Lateral Raise - Meadows’ killer thing or whatever he calls it. Love it.
18kg (40) x 50 partials, no rest
10kg (22) x 30 partials, no rest
4kg (8.8) x 10 full reps
DB Rear Delt Raise - bent over a bench
10kg (22) x 30 - starting as full reps ending up as partials, no rest
4kg (8.8) x 10
Did that 3 times total.
Played rugby yesterday for my school’s Old Boys team in a tournament that was pretty much all day. We ended up playing 5 matches in total winning 3 and losing 2 and through a complicated system that I don’t fully understand we won a shield or trophy or something.
I didn’t lift yesterday and won’t today. I’ll see how I feel tomorrow because currently my whole body feels like I’ve been hit by a train. We were playing U21’s and I’m 19 so that was the first time playing against people fairly older than me. Some of the front rowers I propped against were absolute monsters.
My traps feel like they are going to fall off. My neck is struggling to keep my head on. My legs still feel like jelly. I’m going to take today off lifting. My next lifting day is supposed to be arms so I’ll be doing that tomorrow as it shouldn’t be too taxing.
I’m thinking of changing up my routine a bit to incorporate some conditioning so I’m not a total fatty on the rugby pitch. I’ll see what team I join at university and program around that. It may be that I don’t take it too seriously and play as more of a hobby.
Not sure why, but reading an Englishman write the word “tomfoolery” amuses me like no other. Good luck with all of your goals bud.
[quote]WhiteFlash wrote:
Not sure why, but reading an Englishman write the word “tomfoolery” amuses me like no other. Good luck with all of your goals bud.[/quote]
It’s not something you can say often without sounding like a moron. Thanks for popping in though man!
[quote]JoabSonOfZeruiah wrote:
Following.[/quote]
Sweet.
Arms
Rope Pushdowns
Getting pumped x a few
Bench Dips
BW x 15
15kg (33) x 10
30kg (66) x 10
30kg (66) x 10, drop BW x 8
EZ Bar Pushdowns
Can’t remember the weights but was 4 x 8 ramping up with a drop on the last set
Overhead DB Extension - both hands on the same DB. Held the stretched position until pain on each rep.
20kg (44) x 3 x 10
Cross Body Hammer Curl - keeping in strict.
16kg (35) x 8
20kg (44) x 8
24kg (53) x 12
Seated Incline Curl - again real strict. Hold contraction and squeeze.
10kg (22) x 8
12kg (26) x 8
12kg (26) x 8
EZ Bar Curl
30kg (66) x 8, x 8, x 8
Went to the gym today at 2:45 as usual and they told me they were closing at 3 because of a takeover so I didn’t do anything today. Was up for doing legs but clearly it wasn’t to be. If only they had told me about it when I was in there yesterday…
Gym has been closed all weekend. Sucks.
Back + Bis
V-grip Pulldown
30kg (66) x 10
45kg (99) x 10
60kg (132) x 5
80kg (176) x 8, x 8
70kg (154) x 8
Meadows Rows
10kg (22) x 15
20kg (44) x 15
30kg (66) x 10, x 10
Stretchers
35kg (77) x 12
40kg (88) x 12
45kg (99) x 10
Seated Row - rope attachment. 1.5 reps things.
25kg (55) x 10, x 10, x 10
seated Alternate DB Curl
14kg (31) x 8
18kg (40) x 8
18kg (40) x 8, drop 14kg (31) x 4
Rope Hammer Curl
don’t remember the weights
3 x 8 ramped, last set I did a double drop set
Left really pumped.
In terms of numbers it was a bit weaker than my last proper back session but I’ve had about a week off from playing rugby + gym being closed and I’ve been doing too much drinking 'cause uni is coming up soon.
Chest + Shoulders
BB Bench - felt a bit weaker today again but as I said in my last post I was expecting it
bar x some x some
40kg (88) x 2 x 8
60kg (132) x 8
80kg (176) x 8, x 8
75kg (165) x 8
DB Incline - I kept my hands in the neutral position for the whole lift, didn’t lock out and kept my hands wider than usual so it was a sort of fly/press sorta thing. I liked it.
20kg (44) x 15
24kg (53) x 10, x 10, x 12
Machine Press - single handed squeeze then both hands. I adjusted the seat a bit and changed how far I go down and didn’t lock out and felt this hit my chest better.
35kg (77) x 10 each hand + 10 both hands
35kg (77) x 10 each hand + 10 both hands
35kg (77) x 8 each hand + 8 both hands
DB Lateral Raise
12kg (26) x 15, x 12 + a few half reps, x 10 + a few half reps
DB Rear Delt Raise - bent over a bench
16kg (35) x 40 partials, no rest
8kg (18) x 30 partials, no rest
4kg (8.8) x 10 full reps + 10 partials
DB Lateral Raise
10kg (22) x 50 partials - ended up being rest-pause for the last 25 reps ended up doing like 10 at a time
Dropped strength a bit yeah but was still a good session.
Legs
Session wasn’t great today. I think I’ve burnt myself out a little bit through not doing enough recovery stuff. In the last couple of weeks I’ve been drinking too much for sure and it’s not helped me keep up with eating and sleeping well.
Deadlifts
bar x some x some
60kg (132) x 2 x 8
100kg (220) x 8
140kg (309) x 5
170kg (375) x 5
200kg (431) x 2, x 2 - felt pretty weak on this last set and wasn’t expecting it
140kg (309) x 10
Seated Leg Curl
25kg (55) x 20
35kg (77) x 20
45kg (99) x 14, x 13 + some partials
30kg (66) x 20 + partials - holy crap so pumped
Leg Extensions - keeping it light with my knee trying to just get it moving. I’m backing off on the quad dominant stuff at the moment.
25kg (55) x 20, x 20, x 20
Standing Smith Calf Raise
80kg (176) x 15, x 15, x 15, x 15
Forgot to mention in my last post but I don’t think I’ll be around to update in the next couple of weeks properly.
I’m going to Bestival tomorrow and won’t be back until Monday then I’m moving into University that Wednesday. I’ll be settling in etc and will be pretty busy so I’ll hit the gym and update when I can.
Got back from Bestival today and I feel so dead. Was an incredible weekend though.
No training updates for anybody and it will still be intermittent for the next two weeks or so. I’ll be back ready to impress when I am sorted with uni.
Had my first gym session for a while yesterday and it wasn’t as bad as I expected. I trained back and biceps.
Neutral Grip Pullups
3 x failure (I think it went like 10-8-7)
Haven’t done these in ages and it showed but I still kept the feeling in my lats and completed every rep with good form. I’m not sure if I’m going to keep doing these but I only did them because I couldn’t find the lat pulldown machine in my new gym (which is so much better than my old one! Very happy with that)
DB Deadstop Row
28kg (61.7) x 12
40kg (88) x 8, x 10, x 12
Stretchers
35kg (77) x 12
40kg (88) x 12
45kg (99) x 10
DB Cross Body Hammer Curl - Kept it really strict but lost a lot of strength on this movement. Could have been because I don’t usually do it after back though.
16kg (35) x 10
20kg (44) x 10, x 8
Seated Incline Curl - alternated
10kg (22) x 12
14kg (31) x 10, x 8
Today I had rugby trials for the uni and I definitely don’t feel very fit. I managed the hour training we did together fine and then 5 minutes into our match I had been hit in the head quite hard twice and was feeling lost/dizzy so I had to come off. I’ve recovered pretty much now but I need to take it easy just in case. Such a shame cause I won’t have been looked at properly for a team but I’ll get over it.