Back and Biceps
No cardio this morning since it was pouring down. Instead I decided that I wanna train more often during my time off school so I’m gonna do a legs/pull/push twice a week as well as some FMC 3-4 times a week.
V-Grip Pulldown
“35” x 12
“50” x 12
“65” x 10
2 x “80” x 12
“80” x 8
These are starting to feel really really good which is nice since I’ve sucked at back forever.
HS Pullover
3 x 60kg x 12
HS High Row
60kg x 12
2 x 70kg x 12
Reverse Pec Dec
“30” x 12
“40” x 11
2 x “35” x 11
Hammer Curl
18kg x 8
22kg x 8 (Too much swing)
18kg x 8
18kg x 9
My forearm were crazy pumped after this.
Preacher Curl
2 x 50lbs x 15
50lbs x 14
And now the bis were crazy pumped as well.
Sweet workout. Everything felt really good and I got a great pump. I even looked like I train during my post-workout-pose-down.
Cycle 3 Week 4 OH
OH Press
2 x 20kg x 8
2 x 30kg x 5
40kg x 12
Cable Lean-Away Lateral
“5” x 12
3 x “10” x 12
Decline Press
20kg x 12
50kg x 12
80kg x 12
80kg x 10
80kg x 7
Not really sure what to think of this. Unracking/racking was a real PITA and the ROM was stupidly small. Felt nice enough though.
Cable Press
3 x “15” x 12
Felt nice once I found a proper setup. Pure BB.
IH Press
50kg x 10
50kg x 9
50kg x 7
Meh. Tried some reverse grip presses afterwards and they felt much better. I’ll do those the next time.
OH DB Extension
2 x 24kg x 12
24kg x 8
Nothing fantastic but it got the work done.
Cycle 4 Week 1 Squads
Morning weight: 77.6kg
There seems to be a positive correlation between the amount of Ben and Jerry’s eaten and weight loss. After I post this I’ll increase the sample size to check if that really is the case.
Squats
20kg x 8
60kg x 5
100kg x 5
125kg x 3
142.5kg x 3
160kg x 3 PR Vid
Got thrown over a bit on the last rep. Otherwise they looked pretty enough. It’s a bit over double bodyweight so I’m quite pleased with that.
After this it was time to bring my quads the gift of pain (should be read with a Tommy Lee Jones Irish accent)
Horizontal Leg Press
3 x “130” x 2
Ouch. Slow negative, heels together with toes pointed outwards, no lockout.
Leg Extension
2 x “40” x 15
“40” x 14
Even more ouch
Seated Calf Raise
3 x 50kg x 12
I’ll have to wait for a longer time next time. These were really suffering from the quad pump.
Smith Calf Raise
3 x 50kg x 12
Meh. Will be gone next time.
Ab Pulldown
3 x “70” x 12
Most painful workout in a long long time. I predict major DOMS tomorrow.
Double bodyweight squat for reps, mirin’
Already saw this, but awesome work- squat forms looking great as usual.
@Sam: You guys outshined me on squats today. Luckily I can use my low BW as an excuse. I’ll just claim I’m training for relative strength lol.
@jake: Gracias
Just got back from 25 minutes of FMC. Did 9.4 km today.
Back and bis later.
I walked 6.12km today, and it was really, really unpleasant.
[quote]SamMcLoughin wrote:
I walked 6.12km today, and it was really, really unpleasant.
[/quote]
Walking sucks. That’s why I ride the bike.
I’m not gonna bother logging todays workout. It was pretty bad since I suck at rowing.
Did some cheat shrugs with 200kg. That was pretty fun.
[quote]samoth2 wrote:
[quote]SamMcLoughin wrote:
I walked 6.12km today, and it was really, really unpleasant.
[/quote]
Walking sucks. That’s why I ride the bike.[/quote]
Bikes also suck.
@Sam: I actually like biking.
Cycle 4 Week 1 Bench
Bench
20kg x 8
50kg x 5
72.5kg x 3
82.5kg x 3
92.5kg x 5 PR
100kg x 1
EZ
Dips
bw x 5
+20kg x 5
+40kg x 7 PR
1-arm Chest Supported Row
20kg x 10
40kg x 10
50kg x 10
After this I did a few sets toying around with the seat height.
Hammer Curl
16kg x 5
20kg x 5
22kg x 14 PR
Muchos body ingles on the last couple of reps.
DB Laterals
2 x 12kg x 12
8kg x 16
Good day. Simplified the split again since workouts feel much better then. I also want to avoid having death DOMS in my quads again.
For my summer entertainment I’ve decided to catch up on some British comedy. I’m starting out with Fawlty Towers. Blackadder after that and then Monty Python.
I’m British and haven’t watched any of the above, ha.
Good looking session, dipping is pretty strong (/i miss dipping).
[quote]jake_j_m wrote:
I’m British and haven’t watched any of the above, ha.
Good looking session, dipping is pretty strong (/i miss dipping). [/quote]
I love the Monty Python movies so I figured I would like those series.
<3 dips
Cycle 4 Week 1 DL
Deadlift
60kg x 5
100kg x 5
127.5kg x 3
145kg x 3
162.5kg x 3 PR
180kg x 1 Vid
195kg x 1 Vid
Not counting the last set as a PR, since it would have been red lighted. I’ll get it easily in two weeks.
Rack Pull/Power Shrug
60kg x 5
100kg x 5
140kg x 3
170kg x 3
DB Row
20kg x 10
30kg x 5
100lbs x 10 PR
I’ll keep it at the 100lbs DB’s and focus on making the reps prettier.
Back Raise
bw x 8
110lbs x 5
110lbs x 15 PR
Leg Press Calf Raise
“100” x 20
Slow negative, stretch etc.
Finally got a lever belt coming my way. I’m looking forward to how that’ll affect my lifts.
Nice DL PR, you have that and more in you!
Not a true PR but thanks Jake. I feel good about DL at the moment.
[quote]samoth2 wrote:
Not a true PR but thanks Jake. I feel good about DL at the moment.[/quote]
You mean because it wouldn’t pass in a PL meet or because you’ve done more in the past? PRs is PRs if its the former, you could have probably taken another run and got it without the slowdown from the looks of things.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
Not a true PR but thanks Jake. I feel good about DL at the moment.[/quote]
You mean because it wouldn’t pass in a PL meet or because you’ve done more in the past? PRs is PRs if its the former, you could have probably taken another run and got it without the slowdown from the looks of things. [/quote]
The former. The downward movement would have gotten it red lighted but I’ll call it a PR when I hit it properly in two weeks.
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
Not a true PR but thanks Jake. I feel good about DL at the moment.[/quote]
You mean because it wouldn’t pass in a PL meet or because you’ve done more in the past? PRs is PRs if its the former, you could have probably taken another run and got it without the slowdown from the looks of things. [/quote]
The former. The downward movement would have gotten it red lighted but I’ll call it a PR when I hit it properly in two weeks.[/quote]
I thought so- dude you will hit at least that, it has to have been a minor technique issue for you to stop pulling then carry out w/o a hitch. I reckon 200kg is yours bro.