SoloZS Gonna Get Jacked!

Training Training Logs
22

Monday 10th June - Rest/Missed
Unfortunately had to miss this session - treated it as a rest day and will move my Pull day for this week to Thursday (my usual rest day).

Tuesday 11th June - 5AM - Push
Struggled getting out of bed this morning was super cold, but once at the gym a very productive session.
Incline Chest Press (Machine)
35kg x 8reps, 8reps, 7reps, 5reps
Decline Bench Press (Machine)
40kg x 6reps, 4reps, 5reps
Chest Press (Machine) Cluster Set
47kg x 8reps, 6reps, 4reps, 4reps
Rear Delt Reverse Fly
40kg x 15reps, 15reps, 13reps, 10reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 4reps, 4reps
Seated Dip Machine
60kg x 7reps, 6reps, 6reps, 5reps
Leaning Overhead Tricep Extension
19.5kg x 10reps, 8reps, 7reps, 6reps

My weight has shot up over the past 2-3 days by 2-3kg, eating has been consistent with basically the same foods and serving sizes so not entirely sure what’s caused a sudden spike - water retention? who knows - will monitor over the coming days.

2 Likes
23

Wednesday 12th June - 5AM - Legs
Just one of those sessions where everything felt a tad heavier than it should. Managed to get through everything (had to swap calf raises on leg press with standing calf raises).

Seated Leg Curl + Dropsets
60kg x 10reps, 10reps, 10reps, 8reps
Dropset - 45kg x 6reps
Dropset - 37.5kg x 4reps
Pendulum Squat
20kg x 6reps, 6reps, 6reps, 6reps, 6reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
20kg x 8 reps
30kg x 8 reps
35kg x 8 reps
35kg x 8 reps
Dropset - 30kg x 5reps
Dropset - 20kg x 4reps
Calf Raises on Leg Press
50kg x 10reps
55kg x 10reps
60kg x 8reps, 8reps, 7reps, 6reps

Tomorrow should technically be a rest day but because I missed my only Pull session of the week on Monday, I’ll be doing it then.

2 Likes
24

Thursday 13th June - 5AM - Pull
The gym was unbelievably busy this morning, so had to re-arrange a few exercises. This made is difficult trying to hit last week’s numbers - so I just focused on getting close to failure.

Pull Up Assisted
35.5kg x 7reps, 5reps, 4reps
Straight Arm Pulldown
17.5kg x 10reps, 8reps, 7reps
Single Arm Low to High Row
40kg x 8reps, 8reps, 6reps, 4reps
Back Extension
15kg x 10reps, 7reps, 6reps
Cable Crunch
30kg x 15reps, 12reps, 11reps, 10reps
Preacher Curl
40kg x 10reps, 10reps, 8reps, 7reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 8reps, 7reps, 6reps

Other Notes
I have a work dinner on tonight, so will once again have to be sensible with my food choices.

2 Likes
25

Friday 14th June - 5AM - Push
Order was changed due to equipment being taken - overall decent session.

Decline Bench Press (Pin Loaded)
25kg x 12reps, 12reps, 12reps, 8reps
Chest Press (Pin Loaded)
45kg x 10reps, 8reps, 7reps, 8reps
Tricep Pushdown
28.75kg x 10reps, 10reps, 7reps, 8reps
Leaning Overhead Tricep Extension
17.5kg x 10reps, 6reps, 7reps, 6reps
Chest Fly (Machine) w/ 3sec negatives
47kg x 8reps, 8reps, 8reps, 8reps
Lateral Raise (Machine)
25kg x 15reps, 11reps, 9reps, 7reps

Notes
Dinner last night was a success - I managed to not overeat, leaving the restaurant in content state. I woke up on the heavily side this morning, to be expected as the foods were loaded with carbs + salts.

These past few events where I’ve eaten responsibly have been great, usually I’m one to overeat to the point of feeling sick (former fatty problems). So I’m very happy with myself.

2 Likes
26

Saturday 17th June - 5:30AM - Legs

Leg Ext (45sec rest) rep targets - 20/12/10
54kg x 20reps, 8reps, 7reps
Leg Press
120kg x 20reps, 18reps, 15reps
Bulgarian Split Squat
25kg vs 8reps, 8reps, 6reps
Seated Leg Curl
49.5kg x 15reps, 15reps, 9reps
Seated Calf Raise
20kg x 15reps, 15reps, 10reps, 8reps, 7reps, 6reps

Sunday 18th June - REST

Notes
I’ve written in some past posts that I’ve been focusing on not binge eating when at dinners / events. It’s always been a problem, as soon as I’m out socialising, I’d eat whatever, whenever without thought.

This week I’ve had many functions on (another last night) - which is highly unusual but I made a serious effort to eat responsibly. Which I can honestly say, I’ve come out of every night feeling content and not sick from eating sooo much.

2 Likes
27

Monday 17th June - 5AM - Pull
Finally able to get a session in the order I planned for.

Single Arm Low to High Row
40kg x 8reps, 8reps, 8reps, 8reps
Pull Up Assisted
35.5kg x 5reps
38kg x 6reps, 5reps
Straight Arm Pulldown
17.5kg x 10reps, 10reps, 7reps
Back Extension
15kg x 10reps, 7reps, 6reps
Cable Crunch
30kg x 15reps, 15reps, 12reps, 11reps
Preacher Curl
40kg x 10reps, 10reps, 10reps, 7reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 6reps, 6reps, 6reps

1 Like
28

Tuesday 18th June - 5AM - Push
Productive session!

Incline Chest Press (Machine)
35kg x 8reps, 8reps, 8reps, 6reps
Decline Bench Press (Machine)
40kg x 6reps, 6reps, 6reps
Chest Press (Machine) Cluster Set
49.5kg x 8reps, 4reps, 3reps, 2reps
Rear Delt Reverse Fly
40kg x 15reps, 15reps, 15reps, 11reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 3reps, 3reps
Seated Dip Machine
60kg x 9reps, 8reps, 5reps, 5reps
Leaning Overhead Tricep Extension
19.5kg x 11reps, 10reps, 7reps, 5reps

1 Like
29

Wednesday 19th June - 5AM - Legs
I am currently at my desk at work with my legs feeling like jelly after this session.
While I didn’t increase weight or reps on any movement other than Pendulum Squats, I felt my reps were much cleaner, more controlled especially during Lunges.

Seated Leg Curl + Dropsets
60kg x 10reps, 10reps, 10reps, 9reps
Dropset - 45kg x 9reps
Dropset - 37.5kg x 4reps
Pendulum Squat
22.5kg x 6reps, 5reps, 5reps, 5reps, 5reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
20kg x 8 reps
30kg x 8 reps
35kg x 8 reps
35kg x 8 reps
Dropset - 30kg x 5reps
Dropset - 20kg x 4reps
Calf Raises on Leg Press
70kg x 10reps, 10reps, 10reps, 10reps, 10reps, 10reps

1 Like
30

Thursday 20th June - Rest Day

Firday 21st June - Missed / Rest
Unfortunately I had to miss this session, I woke up to a few messages from work which required my services on the other side of the city.

Saturday 22nd June - Legs
Leg Ext (45sec rest) rep targets - 20/12/10
54kg x 20reps, 12reps, 10reps
Leg Press The machine tracks were super grippy, which made this movement extra difficult.
120kg x 20reps, 18reps, 17reps
Bulgarian Split Squat
25kg vs 8reps, 8reps, 8reps
Seated Calf Raise
20kg x 15reps, 15reps, 10reps, 8reps, 7reps, 7reps
Seated Leg Curl
49.5kg x 15reps, 15reps, 10reps

Notes

Diet-wise I’ve been eating slightly over my calories, this is due to eating out and estimating more than I’d normally like, after this weekend I should be back to mostly home cooked meals.

While typing this I’ve noticed a minor niggle in my hamstring (slightly above the knee), I’ve previously had tendinopathy - so will need to monitor this for next leg day.

2 Likes
31

Man, I haven’t checked your log recently and you’ve been putting in work! You keep up this intensity and you are going to get jacked.

Are you in the weight in one had or both hands camp? I have to do my BSS first thing or I just lose motivation to do them haha

32

I certainly hope so !

I’m a weight in one hand camp, although sometimes when the gym is busy I’ve been doing them on the smith machine … I’m starting to like them more - without the balancing issue I can really put tension on the muscle.

1 Like
33

I’d kill for a smith machine on my ship.

34

Monday 24th June - 5AM - Pull
Small wins across the board this morning, with some small increments in weight and/or additional reps.

Single Arm Low to High Row
41.25kg x 8reps, 8reps, 7reps, 5reps
Pull Up Assisted
35.5kg x 7reps, 6reps
38kg x 4reps
Straight Arm Pulldown
17.5kg x 10reps, 10reps, 8reps
Cable Crunch
30kg x 15reps, 15reps, 15reps, 15reps
Back Extension
15kg x 10reps, 8reps, 9reps
Preacher Curl
40kg x 10reps, 10reps, 10reps, 9reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 8reps, 8reps, 8reps

1 Like
35

I rarely used it up until recently - am starting to really like it.

36

Tuesday 25th June - 5AM - Push

Incline Chest Press (Machine)
35kg x 8reps, 8reps, 8reps, 7reps
Decline Bench Press (Machine)
41.25kg x 6reps, 5reps, 4reps
Chest Press (Machine) Cluster Set
54kg x 6reps, 4reps, 2reps, 3reps
Rear Delt Reverse Fly
40kg x 20reps
42.5kg x 15reps, 15reps, 8reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 4reps, 4reps
Seated Dip Machine
60kg x 10reps, 8reps, 7reps, 5reps
Leaning Overhead Tricep Extension
19.5kg x 10reps, 10reps, 7reps, 6reps

1 Like
38

Wednesday 26th June - 5AM - LEGS
Not the best session today, unfortunately yesterday afternoon I twisted/rolled my ankle so have been in a little bit of discomfort - and there was no way I was going to be able to do any calf raises.

I also cut down on the hamstring volume for this session due to the slight niggle felt towards the end of last week.

In addition to all the above, packed gym…

Pendulum Squat
22.5kg x 6reps, 6reps, 5reps, 5reps, 5reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
25kg x 8 reps
30kg x 8 reps
35kg x 8 reps
35kg x 8 reps
Dropset - 30kg x 5reps
Dropset - 20kg x 4reps
Seated Leg Curl
60kg x 10reps, 8reps, 7reps
Calf Raises on Leg Press
Skipped due to twisted/rolled ankle

Rest day tomorrow and hopefully the ankle starts feeling better.

Happy with my effort to still go to the gym and modify things, previously I’ve always just stayed away from the gym if injured hampering my progress - so hopefully by training smarter around injuries I’ll continue to progress without aggravating it.

1 Like
39

Apologies for no updates in a while - unfortunately the injured ankle has taken a turn for the worst, and I was off my feet for a few days.

Thursday 27th June - Rest
Luckily was a scheduled rest day anyway because I was unable to put any weight on my foot.

Friday 28th June & Saturday 29th June - Injured / Missed Sessions
Made the call to rest and give my ankle time to heal as I was still struggling to walk.

Sunday 30th June - Rest

Monday 1st July - 5AM - Pull
I’ve still had to watch how much weight I place on my ankle as it is still tender to walk but was able to get a decent pull session in.

Single Arm Low to High Row
41.25kg x 8reps, 8reps, 7reps, 6reps
Pull Up Assisted
35.5kg x 8reps, 7reps, 5reps
Straight Arm Pulldown
17.5kg x 10reps, 10reps, 10reps
Cable Crunch
32.5kg x 15reps, 13reps, 10reps, 10reps
Back Extension
20kg x 9reps, 7reps, 7reps
Preacher Curl
41.5kg x 10reps, 10reps, 10reps, 9reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 8reps, 8reps, 7reps

Tuesday 2nd July - 5AM - Push
Incline Chest Press (Machine)
35kg x 8reps, 8reps, 8reps, 7reps
Decline Bench Press (Machine)
41.25kg x 6reps, 6reps, 5reps
Chest Press (Machine) Cluster Set
56.5kg x 7reps, 4reps, 3reps, 1reps
Rear Delt Reverse Fly
42.5kg x 15reps, 15reps, 12reps, 12reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 5reps, 4reps
Seated Dip Machine
60kg x 10reps, 9reps, 7reps, 5reps
Leaning Overhead Tricep Extension
19.5kg x 10reps, 10reps, 7reps, 6reps

Notes
With the ankle still sore, I’ll be taking tomorrow as an additional rest day. The plan is to then change my Saturday leg day to mainly leg ext & hamstring curls. All assuming I’m able to walk/position my ankle better.

1 Like
40

Wednesday 3rd July - Injured / Missed

Thursday 4th July - Rest

Friday 5th July - 5AM - Push
Decline Bench Press (Pin Loaded)
25kg x 12reps, 12reps, 12reps, 9reps
Chest Press (Pin Loaded)
47kg x 10reps, 10reps, 8reps, 8reps
Chest Fly (Machine) w/ 3sec negatives
49.5kg x 8reps, 8reps, 8reps, 8reps
Lateral Raise (Machine)
25kg x 15reps, 12reps, 10reps, 10reps
Tricep Pushdown
28.75kg x 10reps, 10reps, 10reps, 9reps
Leaning Overhead Tricep Extension
17.5kg x 10reps, 7reps, 7reps, 6reps

Notes
Will miss tomorrow session to give my ankle 1 extra rest day before next week starting a modified leg session and gradually get back into the swing of legs.
Last thing I want to do is rush the return and be out for longer.

1 Like
41

Saturday 6th July - Injured / Missed
As planned, in order to allow my ankle more time to heal, I decided to miss this leg session.

Sunday 7th July - Rest

Monday 8th July - 5AM - Pull
Single Arm Low to High Row
41.25kg x 8reps, 8reps, 8reps, 6reps
Pull Up Assisted
35.5kg x 8reps, 8reps, 6reps
Straight Arm Pulldown
21.25kg x 7reps, 7reps, 5reps
Back Extension
20kg x 10reps, 10reps, 10reps
Cable Crunch
32.5kg x 15reps, 15reps, 11reps, 7reps
Preacher Curl
41.5kg x 10reps, 10reps, 10reps, 10reps
Hammer Curl (Cable) w/ 5 partials
22.5kg x 8reps, 7reps, 7reps, 6reps

Notes
The ankle isn’t 100% as there is some minor swelling still present. However, this Wednesday will be the first leg session back since twisting it.
I’m still in 2 minds, not sure if I should do the routine with lighter weights or spend the session doing movements that won’t stretch the Achillies.

On the diet front, despite being packed with social events my weight has held steady and I’m more conscious of not overindulging and try to find a happy medium.

1 Like
42

Tuesday 9th July - 5AM - Push
Incline Chest Press (Machine)
35kg x 8reps, 8reps, 8reps, 8reps
Decline Bench Press (Machine)
41.25kg x 6reps, 6reps, 5reps
Chest Press (Machine) Cluster Set
56.5kg x 6reps, 4reps, 3reps, 1reps
Rear Delt Reverse Fly
42.5kg x 15reps, 15reps, 13eps, 12reps
Leaning Overhead Tricep Extension
19.5kg x 10reps, 10reps, 9reps, 8reps
Shoulder Press (Machine Plates)
35kg x 6reps, 6reps, 6reps, 4reps
Seated Dip Machine
60kg x 10reps, 9reps, 7reps, 6reps

1 Like