Not a good day in gym. Not sure if I just wasn’t well rested or this dieting is shitting all over me.
DB Shoulder Press
18kgs x 15
18kgs x 15
23kgs x 8
28kgs x 8
35kgs x 5
45kgs x 7 >> -1 from last time 
HIPs (smith machine is broke so I threw a bench in the squat rack and did em there) strip sets
Set 1:90kgs x 6
-80kgs x 4
-60kgs x 6
-40kgs x 5
-Bar x 8, 4
Set 2:70kgs x 10
-60kgs x 5
-40kgs x 5
-Bar x 6, 3, 3
Charles Glass Style Lateral Raise http://asp.elitefts.com/...122409&tid=
5kgs x 15
5kgs x 15
5kgs x 12
Single Arm Cable Lateral Raise - drop sets
6.25kgs x ?
-5kgs x ?
-3.5 x ?
-2.25 x ?
can’t remember how many reps I did on those.
Alternate DB Hammer/Front Raise
12kgs x 22
12kgs x 18
12kgs x 18
5 minute warmup cycle
3 x steps - not sure how long these are
30 minute cycle around my neighbourhood
Morning weight - 117kgs - 257.4 lbs
-2.1kgs/4.62 lbs
Lets see of I can reach 115/253 by next week Saturday!
Today is “high” carb day which means… LEGS!!!
Deadlifts
60 x 15
60 x 15
100 x 8
140 x 5
180 x 1
220 x 3 >> -3…
Some other half assed leg work. Just wasn’t feeling it today. Next time = rest day BEFORE leg day.
Flat DB Press
20kgs x 15
20kgs x 15
25kgs x 10
30kgs x 10
40kgs x 3
50kgs x 1
60kgs x 3 >> -1
Incline DB Press
50kgs x 7 >> +2!! PR
Incline Guillotine Press - strip sets
70kgs x 10
-60kgs x 5
-40kgs x 10
-Bar/20kgs x 10
Seated Hammer Press - drop sets
75kgs x 10
-60kgs x 6
-45kgs x 6
-25kgs x 8
Top Cable Flyes/Crossovers SS Bottom Cables
17.5kgs x 15 - 7.5kgs x 15
15kgs x 14 - 7.5kgs x 10
Tricep Rope Pushdown - drop sets
-can’t remember
Singe Arm Lying DB Extension/Pullover
10kgs x 10
10kgs x 7
For both arms…
Machine Dips
90kgs x 25
110.5kgs x 15
105kgs x 16
5minute cycle
3x steps
5minute elliptical
20 minute cycle at home
Forced rest day. Just not feeling well and have had a headache the whole damn day.
Goals for this coming week:
-I plan on overloading on the db shoulder press tomorrow and klap those 50s. I don’t care if I only get one rep, I just need to feel this new weight.
-I’m thinking of squatting 1st in my leg sesh on Wednesday. Mostly just because I’d like to lay down a solid RP now in case I lose any strength.
-I know I said I wouldn’t bb bench again for a while but I’m curious to see how 140 feels now. I’ll try that out on Thursday.
DB Shoulder Press
18kgs x 15
18kgs x 15
23kgs x 10
30kgs x 10
40kgs x 4
50kgs x 2 - 2nd rep went up pretty easy but the 3rd was just not happening.
High Incline Press (no smith) - strip sets
Set 1:
90kgs x 6
-80kgs x 3
-60kgs x 6
-40kgs x 5
-Bar x 8
Set 2:
80kgs x 10
-60kgs x 6
-40kgs x 6
-Bar x 10
BB Shrugs (behind)
60kgs x 15
80kgs x 20
80kgs x 17
BB Shrugs (front)
100kgs x 20
100kgs x 18
140kgs x 12
Charles Glass Style Raise
5kgs x 20
8kgs x 15
10kgs x 10
Prone Trap Raise
5kgs x 20
5kgs x 18
5kgs x 15
No cardio today. A bit of tendonitis has been bugging me so I’m giving it a break for a day or two.
A bit of a disappointing leg session today.
5 very light sets of leg extensions to warm my knees up a bit.
Back Squat
60kgs x 15
60kgs x 10
100kgs x 8
140kgs x 2
180kgs x 1
200kgs x 3
Leg Extensions
70kgs x 12
110kgs x 12
125kgs x 5
Slide Hack Squat - 1st time doing these - pretty awesome
1plate x 5
3plates x 5
Hammy Curls
35kgs x 15
47.5kgs x 15
[quote]Diluted56 wrote:
200kgx3!!! squat
Why disappointing son?[/quote]
Because I’ve gotten 4 before. Not as deep as these 3 but still, 4 was the the number to beat and I failed. I’m not TOO bummed about it though. I’m looking forward to progressing on the hack squat now that I’ve found the sweet spot for my feet. No more knee pains! Not the easiest thing in the world though lol.
[quote]tokyopop wrote:
[quote]Diluted56 wrote:
200kgx3!!! squat
Why disappointing son?[/quote]
Because I’ve gotten 4 before. Not as deep as these 3 but still, 4 was the the number to beat and I failed. I’m not TOO bummed about it though. I’m looking forward to progressing on the hack squat now that I’ve found the sweet spot for my feet. No more knee pains! Not the easiest thing in the world though lol. [/quote]
hack squats?..
Thought I saw a MAN-CARD lying on the floor at gym 
Decent session…
Flat BB Bench
Bar x 15
40kgs x 15
60kgs x 10
80kgs x 5
100kgs x 1
120kgs x 1
140kgs x 1 - went up nicely - I feel a 2nd rep may be around the corner!
Incline DB Press
40kgs x 3
55kgs x 3 - fuck this was hard!
Flat DB Press
55kgs x 7
Incline Guillotine Press - strip sets - slow eccentrics. brief pause at the bottom.
80kgs x 13
-60kgs x 9
-40kgs x 6
-Bar x 12
Seated Machine Hammer Press - drop sets
80kgs x 15
-60kgs x 12
-40kgs x 10, 3
Rope Pushdown - drop sets
60kgs x 12
-50kgs x 8
-40kgs x 8
-30kgs x 10, 2
Machine Dips
100kgs x 20
120kgs x 15
135kgs x 18
Single Arm Lying DB Extension/pullover things…
10kgs x 12 - both arms
12kgs x 15 - both arms
12kgs x 12 - both arms
20 minutes HIIT
BB Yates Rows
Bar x 20
Bar x 20
60kgs x 10
80kgs x 10
100kgs x 5
140kgs x 10 - loose form - PR I guess…
Hammer Grip Pulldown
70kgs x 10
105kgs x 12
Seated Cable Rows - drop sets
120kgs x 8
-100kgs x 6
-80kgs x 8
-50kgs x 6, 3
Seated Machine Rows - drop sets
90kgs x 8
-60kgs x 10
-40kgs x 12, 5
Standing Alt DB Curls
20kgs x 10
28kgs x 16
Incline Curls
16kgs x 10, 3
16kgs x 6, 3
20 HIIT
DB Shoulder Press
18kgs x 10
18kgs x 10
23kgs x 5
30kgs x 3
40kgs x 1
50kgs x 4 >>PR - had some assistance on the 4th rep.
High Incline Press - strip sets
Set 1:
100kgs x 5 >>PR
-80kgs x 5
-60kgs x 5
-40kgs x 7
-Bar x 10
Set 2:
100kgs x 3 - 3rd rep assisted on the top half
-80kgs x 3
-60kgs x 5
-40kgs x 6
-Bar x 10, 3
BB Shrugs (behind)
60kgs x 15
100kgs x 15
140kgs x 15
BB Shrugs (front) - strip set
140kgs x 5, 5
100kgs x 10, 5
Charles Glass Raise
5kgs x 15
8kgs x 15
8kgs x 15
Prone Trap Raise
5kgs x 20
5kgs x 20
5kgs x 16
Rope Pushdown - drop sets
50kgs x 18
-40kgs x 6
-30kgs x 8
-20kgs x 15
Machine Dips
150kgs x 15
140kgs x 15
130kgs x 15
Abs
20 minutes HIIT
Leg Extensions
25kgs x 15
35kgs x 15
45kgs x 15
60kgs x 10
80kgs x 10
100kgs x 10
125kgs x 10, 2
Slide Hack Squats
2plates a side x 8
3plates a side x 5
4plates a side x 0 - this was such a fail. It took a good 30 seconds before I was finally able to free myself! Lesson learned…
Back Squats
60kgs x 5
100kgs x 5
140kgs x 18
Hammy Curls
Good Mornings
Seated Calf Raise
Standing Calf Raise
Puke
Incline DB Press
20kgs x 15
20kgs x 15
23kgs x 10
30kgs x 10
40kgs x 5
55kgs x 4
Flat DB Press
55kgs x 6
Close Grip Bench
60kgs x 8
100kgs x 3
120kgs x 5
Rope Pushdown - drop sets
Set 1:
60kgs x 20
-50kgs x 8
-40kgs x 12
-30kgs x 15
Set 2:
60kgs x 16
-50kg x 6
-40kgs x 10
-30kgs x 12
-20kgs x 16
Machine Dips
150kgs x 18
147.5kgs x 15
130kgs x 15
Will do my cardio later this evening.
BB Rows
Bar x 20
Bar x 15
60kgs x 8
100kgs x 8
140kgs x 6
Hammer Grip Pulldown
85kgs x 10
105kgs x 9
Seated Cable Rows
120kgs x 8
110kgs x 10
Seated Cable Rows - top position - wide grip
85kgs x 15
85kgs x 12
Seated Machine Rows - drop sets
90kgs x 15
-70kgs x 10
-50kgs x 12
-30kgs x 10
Squat Rack Curls - strip sets - Yup, I’m that guy
Worked up to:
55kgs x ?
-50kgs x ?
-40kgs x ?
-30kgs x ?
-Bar x ?
Can’t remember what I got on any of these.
Standing EZ Bar Curls - drop sets
Set 1:
35kgs x 12
-20kgs x 12
Set 2:
25kgs x 15
-20kgs x 10
Incline Curls - drop sets
Set 1:
11kgs x 12
-8kgs x 8
Set 2:
11kgs x 8
-8kgs x 8
10 minutes HIIT - stationary bike
10 minutes HIIT - treadmill
Steps
Having energy left + reading an epic post by Alpha in his log = extra cardio!
Just did 15 minutes of the following:
-1 minute fast paced stationary bike
-15 kettle bell swings
-15 bw squats
-20 Knee raises
1 minutes rest
Repeat 'til 15 minutes is over!
Everything as fast as I could with tight form.
Good day!!
DB Shoulder Press
18kgs x 10
18kgs x 10
23kgs x 5
30kgs x 3
40kgs x 1
50kgs x 3 - 4th just wasn’t happening today
High Incline Press - strip sets
Set 1:
100kgs x 5
-80kgs x 8
-60kgs x 10
-40kgs x 12
-Bar x 12
Set 2:
100kgs x 3
-80kgs x 6
-60kgs x 10
-40kgs x 12
-Bar x 15
BB Shrugs (behind)
60kgs x 15
80kgs x 22
80kgs x 15
BB Shrugs (front)
140kgs x 6, 5
100kgs x 20
100kgs x 15, 3
Charles Glass Raise
5kgs x 15
8kgs x 15
8kgs x 10
Prone Trap Raise
7kgs x 20
7kgs x 18
7kgs x 15, 3, 2
Hanging Leg Raises x 2sets
Plank supersets x 1 - 15seconds for each variation
-x15 kettle bell swings
-x15 bw squats
-x10 knee raises (10 each leg)
-15s plank
-1 minute rest
repeat for 15 minutes
I’m a wreck…
Success!!! Had such a rad gym session today!
Close Grip Bench
Bar x 20
Bar x 20
40kgs x 15
50kgs x 8
60kgs x 8
80kgs x 3
100kgs x 2
115kgs x 1
130kgs x 4 - had some help locking out the 4th rep
Regular Bench Press
130kgs x 4
Incline DB Press
30kgs x 5
40kgs x 14
Flat DB Press
40kgs x 18
Rope Pushdown - drop sets
Set 1:
50kgs x 18
-40kgs x 8
-30kgs x 10
-20kgs x 15
Set 2:
50kgs x 15
-40kgs x 6, 4
-30kgs x 10
-20kgs x 18
Machine Dips
145kgs x 15
132kgs x 15
Standing Calf Raise
Seated Calf Raise - strip sets
Cardio:
-Nothing specific, just tried to keep moving. Consisted of kettle bell swings, bw squats, knee raises, planks, snatch squat things, cycling, steps 'n stuff. 15 minutes of this. Killer…