W8D4 DE LOWER
Did this yesterday. My right side hip and back feel beat up today I won’t rant and rave about it but so sick of not being able to just move well.
2. DE Belt Squat
120kg (3 plates) + machine - 8x2 done EMOM
… nice! Time to decide what’s next on this. Think I’m gonna try a barbell speed squat and see what my hips look like.
3. Adductor Machine
Some girl was sat scrolling on the glute bridge so I jumped on this cause I was gonna do it anyway. Played with incresing the ROM and did about 4 sets of medium intensity
4. Glute Bridge Machine
10kg + machine - 4 x 5 with 5 sec hold at the top.
God damn my glutes sucks - I can never feel them I might throw some extra mobility in before doing these in future to help with connection.
5a. Smith Machine Calf Raise ISO
Bar - 3 x 20 sec
5b. Ab Mat Sit Ups
BW - 2 x 8
Cramped up 2nd set? These just wont improve.
I just wanted to post to keep this log up. I only trained twice more last week but nothing major to report. I did pretty modertate intensity/volume.
I hit a wider grip bench for some sets that felt really good (I think this is ultimately going to be my strongest position I just didn’t start off with it for shoulder health reasons).
I’ve decided to finish off the last 3 weeks of the log with the westside format I’ve been running 2 ME days, 2 RE days. Just for the sake of continuity and then see where we go from there.
Should have been ME Upper today but not sure if I’m going to get it in so might have to be tomorrow.
1b. Pec Deck x 15
Not a bad connection on these today decent pump
1c. Seated Row pronated x 15
2. ME Paused Bench [3 count] - Work up to 4RM
Bar x5
40kg x 4
60kg x 4
70kg x 4
80kg x 4
90kg x 4! - Last pause bench work out I did 90kgx3 (W7D1) and the pauses werent as long as todays
I wasnt confident going in to today but these moved awesome. Lost some tension and felt like I was horsecocking the last couple reps on 90kg a bit but really cool to see my progress on basically the only main lift I can do right now.
Just a kind of meh lowerbody day to get some kind of work in. All the usual excuses work, time etc. I just haven’t gotten the training in this week gonna try and squeeze the rest in over the weekend.
1. WW - 4 Rounds
1a. Machine Adductors - 25kg x15
Not too crunchy which is a good sign!
1b. Side lying clamshells - 2.5kg x 15
These havent progressed much I gotta start pushing weight
1c. Deadbug Hold - BW x 20 sec
2. Glute bridge Machine
10kg + Machine - 3 x 12
Hard to find a good contraction on this but once I found it it was great
3. Leg Press
100kg - 3 x 12
This leg press sucked I feel like there wasn’t much ROM at all. I’m also not sure if leg press is right for me right now.
4. Hyperextensions
BW - 2 x 8
Warm up and bridges went well so was looking forward to trying these out but they started getting crunchy on right lower back
5. Machine Leg Curl
3x12
6. Standing Abs
3 x 12
7. Calf Raises
Honestly I think my injured side is just weak right now struggled to do a full single leg calf raise with it and get to as much extension as I do with 2 legs. So sticking with the bilateral for now.
3 x 8 nice and slow with pauses at the top
This week really got away from me (my boss has been off so it’s messed with my hours blah blah blah excuses) but it’s got me motivated to get on top of my schedule. Was feeling a little beat up so instead of doing an R.E Upper I did a light ‘extra workout’ to help feed in to W11. The day before this I did an hour hike which I guess counts as lower body work?
Anyway, onwards.
1. Rear delt fly
3 x 12
2. Seated Rotating Cable Row
3 x 8 e.s
3a. DB shoulder ext rot
3kg - 3 x 12
3b. Behind the neck press
Always wanted to try this but never did because of shoulder health. Felt kinda clunky but we’ll see how it goes
Bar - 3 x 8
4. EZ Bar Pullovers
30kg - 3 x 12
Good stretch on these. Didn’t torch me but I think thats the right intensity for these extra days
5. EZ Bar Tri Ext
20kg - 3 x 10
Same as above didn’t torch my triceps but I’m gonna be doing a lot of pressing in a week so I think this is the right intensity for the extra work
6a. Barbell Shrugs
Bar - 3 x 12 with pause at top
Sometimes shrugs feel good sometimes they bug my neck and shoulder. This day my neck didn’t feel great going in to the work out so I just got some squeezes in.
6b. EZ Bar Curls
20kg - 3 x 12
Again pretty easy but a burn towards the end. Probably the right intensity.
A.M - W1 of Couch to 5K
I decided to start up running to try and get my cardio going. Did this first session today fasted (for no reason other than time). Went a lot better than I expected.
P.M - ME UPPER
I hate the gym closer to my work but I gotta suck it up and figure it out. The place was mobbed with people and the equipment sucks. I might try lifting a.m and running p.m next session see if my strength is better
1. WW - 4 Rounds
1a. Scap Depression Holds
7kg x 20 sec e.s
1b. Cable rear delt fly
3-5kg x 15
1c. Cable Fly
3-5kg x 15
2. ME BENCH - WORK UP TO A TRIPLE
bar x5
40x 5
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
Ugh this sucked. I hate the bench at this gym. Shoulder felt a little dicey on 90kg and it moved like shit so I just called it.
3. DB OHP
12kg x 6
20kg x 6
20kg x6
20kg x 6
4. Push Up + TRX Row Ladder
For both exercises:
2 - 4 - 6 - 4 - 2
Completed as fast as I could
5. Preacher DB Curl with Supination
8kg - 3 x 12
Loved these. Crazy burn.
I wasted a lot of time talking today and then also the hamstring curl machine was out so not as much work done. But got the main bones there.
1. WW - 3 Rounds
1a. Adductor machine x 15
1b. Side to Side KB Deadlift
6kg x 16 total
I really like these! Got them from Mark Wildman:
1c. Leg Raises
BW x 15
2. RE Belt Squat
I actually dont remember if I did these for 6s or 8s…
Anyway it was:
80kg + machine x whatever
120kg + machine x whatever
140kg + machine x whatever
3. Single Leg Hyper Extension
BW - 3 x 5 e.s
Again really felt tough and like exactly what I needed on my left. Little tight on my right but not as much as monday.
1a. Reverse Pec Deck x 15
1b. Pecdeck x 15
1c. Seated Cable Row x 15
2. RE Wider Grip Bench
Top set ended up being 70kg x6-8 I don’t remember too well.
3. Pushup → Supine Row (done on smith machine) → Farmers Walk
For both exercises (farmers walk after every round:
2 - 4 - 6 - 4 - 2
Completed as fast as possible
4a. Indian Club Shoulder Circles
I found my old club and I love it. Felt great was definitelty tough
3 x 8 each side
4b. EZ Bar Bicep Curl
30kg - 3 x 8
-
W11D5 UPPER EXTRA WORKOUT
(Completed on Friday)
1. Shoulder Circuit - 3 rounds
1a. DB Ext Rot - 4kg x 8
1b. Front Raises - 4kg x 8
1c. Lateral Raises - 4kg x8
2. Rotational Cable Row
3 x 8 each side
These feel great.
3. Behind The Neck Press
25kg - 3 x 8
4. EZ Bar Pullovers
30kg - 3 x 8
5a.EZ Bar Skullcrushers
30kg - 3 x 12
These torch my triceps but I think I need to take them out for a couple weeks my elbows have been rough today
5b. Preacher Dumbell Curl
8kg - 3 x 12
6a. DB Wrist Pronation - Supination on Preacher Bench
8kg - 3 x 12 each way
6b. Barbell Shrug
25kg - 3 x 12
7. Preacher Wrist Curl
Bar - 3 x 12
-
W11D7 RUN
(Completed on Saturday)
Hit my 2nd workout of couch to 5k. I’m going out way too hot on the runs I died the rest of the day on this.
I won’t rant and rave about it but so sick of not being able to just move well.