Friday 26 Mar 2010
Arms
Close Grip bench Press
bar x 2 x 15
60kgs x 10,5
100kgs x 12
160kgs x 3 Weight PR
Hammer Curls
22kgs x 10
24kgs x 5
30kgs x 5
32kgs x 5
36kgs x 6 - struggled
Triceps pushdown
16plts x 15 x 4
Single arm supine grip triceps pushdown x 5 sets
5plts x 15
7plts x 10
8plts x 6
Dumbell Preachers x 4 - concentrating on the squeezing each and every damn rep for a second or two
Workset was a measly 16kgs x 8 reps less than last week
Did the vertical marathon thing and struggled haha looked real silly coz quads were sore from yesterdays leg workout. 24 storeys of 26 steps. Did arms an hour later though
Monday 29 Mar 2010
Back to some real training
Last week was totally a mess so not worth logging
Chest
Low Incline Bench Press
bar x 2 x 15
60kgs x 10
80kgs x 8
100kgs x 5
120kgs x 5
140kgs x 2
150kgs x 4 - smooth and controlled PR at this weight was unable to lock out rep number 5 and after about 5 seconds it came back down. Just over half way.
Incline Dumbell presses High
40kgs x 18
40kgs x 16
Pec dec a few high rep sets and last set plt 110 x 10
Did about 4 sets of bodyweight dips x 12 reps
Not too bad a workout almost had the 5th rep. Bodyweight is down to just above 105kgs… there goes the goal of hitting 115kgs by August but am abit leaner though.
Tuesday 30 Mar 2010
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps
220kgs x 3 reps
260kgs x 3 reps
300kgs x 4 reps tough set 1 rep off PR at this weight
pull down machine under hand narrow grip
12 plts x 10 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 3 reps
20 plts x 9 reps this is a PR
Straight Arm Pull Downs using the lat pulldown attachment
10 plts x 15
12 plts x 12
14 plts x 5
16 plts x 20 + 5 - rep PR at this weight
dumbell pullovers
32kgs x 12
36kgs x 8
40kgs x 9 - apparently a good exercise also feel the triceps
All in not a bad workout - only concern is that I am dropping bodyweight weighing in at a a touch above 105kgs and lost half an inch on the arms at just under or 19. SHIT!
Wednesday 31 Mar 2010
Arms
Close Grip bench Press
bar x 2 x 15
60kgs x 10
80kgs x 10
100kgs x 8
120kgs x 6
140kgs x 2
160kgs x 3 failed on the 4th rep.pissed stripped down the weight 140kgs to do a freaking drop set
140kgs x 8 + 100kgs x 10 + 60kgs x 15. Damn was wasted after this one.
Hammer Curls
22kgs x 10
24kgs x 5
30kgs x 5
32kgs x 5
36kgs x 6 - struggled
Overhead Triceps extensions
4 sets
workset 16plts x 12
Single arm supine grip triceps pushdown x 5 sets
5plts x 15
7plts x 10
8plts x 6
Dumbell Preachers x 3 - concentrating on the squeezing each and every damn rep for a second or two
Workset was 16kgs x 6 reps followed by a burnout set 12kgs x 12 reps
Did some shoulder lateral raises actually quite a lot of volume
standing
12kgs x 12
14kgs x 12
16kgs x 8
18kgs x 8
20kgs x 10 - form was at times questionable
More pressdowns with the pull up bar attachment
16plts x 4 sets x lots of reps
seated lateral raises - 20 breaths rest between each set
12kgs x 8 x 5 sets
Crazy arm workout. For some reason I appear to be shrinking !!!
Thursday 01 April 2010
Legs and what not
Front Squats
Bar x 2 x 10 bar
60kgs x 5 all good
80kgs x 5
100kgs x 5 good to go
120kgs x 5
140kgs x 3 smooth and fast
160kgs x 3 Rep PR at this weight
Backsquats
100kgs x 8 explosive hehe - problem gripping the bar was so bloody tight!!!
140kgs x 5 easy
180kgs x 5 not that easy WTF this is what I get for not doing this for a long time
Leg curls
Workset
plt maked 95 for 8 reps
Seated extensions 4 x 10 or so did not count reps
Last set stack plt marked 145 x 12
military press
Workset 100kgs x 7
Called it a day. Good workout …
Monday 5 Apr 2010
Chest
Low Incline Bench Press
bar x 2 x 15
60kgs x 10
80kgs x 8
100kgs x 5
120kgs x 5
140kgs x 2
150kgs x 4 - smooth and controlled was unable to lock out rep number 5 and it came back down. Almost had it almost.
Pissed so did a dropset
140kgs x 6 + 100kgs x 10 + 60kgs x 15
High Incline Dumbell presses
40kgs x 15
40kgs x 12
This suffered from the drop set hahaha
Pec dec a few high rep sets and last set plt 110 x 10
Decent workout done in 30mins haha was pressed for time.
Tuesday 6 Apr 2010
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps
220kgs x 3 reps
260kgs x 3 reps
300kgs x 4 reps same as last week form was going …
pull down machine under hand narrow grip
12 plts x 10 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 3 reps
20 plts x 10 reps this is a PR
Straight Arm Pull Downs using the lat pulldown attachment
10 plts x 15
12 plts x 12
14 plts x 5
16 plts x 20 + 5 - same as last week but felt better
dumbell pullovers
32kgs x 12
36kgs x 8
40kgs x 12 - PR with this
Good workout tough as hell or an I trew in some dumbell rows but got bored after rep25 or so …
Wednesday 7 Apr 2010
Arms
Close Grip bench Press
bar x 2 x 15
60kgs x 10
80kgs x 10
100kgs x 8
120kgs x 4
140kgs x 2
160kgs x 4 Rep PR at this weight. 4th rep was tough but comfortable.
Hammer Curls
22kgs x 10
24kgs x 5
30kgs x 5
32kgs x 5
36kgs x 6 - pretty good form.
Ez Bar curls - Its been a long time since ive done them
EZbar + 40kgs x 15
EZbar + 50kgs x 10
EZbar + 55kgs x 6
All reps done at dead stop so not much momentum.
Triceps pushdown
16plts x 12 x 4
Single arm supine grip triceps pushdown x 5 sets
Overhead Triceps Extensions
4 sets x many reps - triceps were fried at this point
Single arm cable biceps curl
4plts x 15
5plts x 12
7plts x 8
8plts x 6
Called it a day arms were fried. Felt that it was too much volume but heck it is arm training after all. Got to admit that I am beginning to abhor training less… haha
Thursday 08 Apr 2010
Legs and what not
Front Squats
Bar x 2 x 10 bar
60kgs x 5 all good
80kgs x 5
100kgs x 5 good to go
120kgs x 5
140kgs x 3 smooth and fast
160kgs x 4 Rep PR at this weight
military press
Workset 100kgs x 6
Leg curls
Workset
plt maked 95 for 8 reps
Seated extensions 4 x 10 or so did not count reps
Last set stack plt marked 145 x 12
Lateral raises
12kgs x 8
14kgs x 8
16kgs x 8
18kgs x 8
20kgs x 8
Called it a day. Military press and laterals were a mess due to the heavy close grips and laterals I did yesterday which I forgot about …
Monday 19 Apr 2010
Chest
Low Incline Bench Press
bar x 2 x 15
60kgs x 10
80kgs x 8
100kgs x 5
120kgs x 5
140kgs x 2
150kgs x 4 - smooth and controlled was unable to lock out rep number 5 and it came back down. Almost had it almost.
High Incline Dumbell presses
40kgs x 21
40kgs x 16
Pec dec a few high rep sets and last set plt 117 x 10
really frustrating how the strength had stalled out. Having to fight for even the slightest bit of improvement. The erratic training is not helping either… family was down with viral fever the whole of last week.
Tuesday 20 April
Back 2010
Deadlifts
60kgs x 8
100kgs x 5
140kgs x 3
180kgs x 2 added straps and belt
220kgs x 1
250kgs x 1 Weight PR - 2.38 times bodyweight (106kgs).
pull down machine under hand narrow grip
12 plts x 10 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 3 reps
20 plts x 10 reps this is a PR
Straight Arm Pull Downs using the lat pulldown attachment
10 plts x 15
12 plts x 12
14 plts x 5
16 plts x 20 + 5 - same as last week but felt better
Cable pulley work
donno the name of this xrcise but setting up in a dual cabl machin and just using the back to pull the arms in
worked upto stack of 16plts x 7
Dumbell bent over rows
40kgs x 25 each rep started from dead stop and exploded up
got bored and stopped after rep 25
Pretty good workout. Deadlifts were brutal my set up sucked was not flexible enough to have a good set up back was rounded on the final attempt and yup used staps with a pronated grip.
Thursday 22 April 2010
Close Grip bench Press
felt like rap seem to be falling ill
bar x 2 x 15
60kgs x 10
80kgs x 10
100kgs x 8
120kgs x 4
140kgs x 2 - felt very heavy
160kgs x 1 - was struggling so did not bother. 2 less than last week WTF.
Standing EZ bar curls
bar + 20kgs x 10
bar + 40kgs x 10
bar + 50kgs x 5
bar + 55kgs x 5
Hammer Curls
32kgs x 5
36kgs x 5 - decent
Overhead Triceps extensions
4 sets
workset 16plts x 12
Single arm supine grip triceps pushdown x 5 sets
5plts x 15
7plts x 10
8plts x 6
Dumbell Preachers x 3 - concentrating on the squeezing each and every damn rep for a second or two
Workset was 16kgs x 6 reps
Did some shoulder lateral raises
standing
12kgs x 8
16kgs x 8
20kgs x 10 - form was decent
Called it a day getting weaker and smaller for some reason … May have to rethink this approach
Friday 23 Apr 2010
Wanted to do a squat only session
Legs
Back Squats
For some reason I could not place the bar without considerable discomfort in the wrists took a very wide grip to alleviate some of the discomfort
bar x 2 x 10
60kgs x 2 x 10
100kgs x 2 x 5
140kgs x 5
180kgs x 5 - This was really tough was in trouble
200kgs x 2 - This was crazy
220kgs x 1 ATG not by choice though. No chance I could have done number 2.This weight was what I could do for 4-5 reps before stopping backsquats completely damn.
Front Squats
Bar x 2 x 10 bar
60kgs x 2 x 5 all good
100kgs x 8,5 good to go
140kgs x 3 struggled for dear life
160kgs x 1 struggled for dear life again
I was done …
CMon 26 april 2010
Chest
Flat Bench Press
bar x 2 x 5
60kgs x 2 x 5
100kgs x 2 x 5
140kgs x 2
160kgs x 1
170kgs X 1 fast and easy
180kgs x 0 - one way ticket pissed - looked promising but …
did a drop set
140kgs x 10 , 100kgs x 10 , 60kgs x 15 - was done
High Incline Dumbell presses
40kgs x 2 x 10
Pec dec
High re stuff
called it a day. Low key workout.
Tuesday 27 April 2010
Back
Deadlifts
60kgs x 5
100kgs x 5
140kgs x 3
180kgs x 2 added straps and belt
220kgs x 1
260kgs x 0 - stalled halfway up the shins WTF- I am weak!!!
260kgs x 0 - did not even manage to get the weights off the floor
180kgs x 2 - explosive followed almost immediately with
140kgs x 3
pull down machine improvised V grip using two handles
8 plts x 10 reps
10 plts x 8 reps
12 plts x 8 reps
14 plts x 5 reps
14 plts x 8 reps - reps were very controlled cant be explosive otherwise the handles may come off!! Crappy gym haha
Straight Arm Pull Downs using the lat pulldown attachment
10 plts x 15
12 plts x 12
14 plts x 5
16 plts x 10+10 - deadlifts hammered me stupid
Called it a day- was wasted - tough workout
Wednesday 28 apr 2010
Close Grip bench Press
bar x 2 x 10
60kgs x 2 x 5
100kgs x 2 x 5
140kgs x 2 x 5
160kgs x 3 - back to normal
Dropset for volume 140 x 5, 100 x 12,60 x a lot
Hammer Curls
20kgs x 5
26kgs x 5
32kgs x 5
36kgs x 7 - decent
skull crushers
EZ bar + 40kgs x 3 x 10
Overhead Triceps extensions
4 sets
workset 16plts x 12
Seated cable curls
4 sets
workset 16plts x 12
supine grip triceps pushdown x 3 sets
Standing Single arm cable curls
a few sets workset was with 8 plts for 6 followed by 5 plts for 12 reps
Was done - need to get the guns bigger, who does’nt?
Thursday 29 April 2010
Back Squats
Bar placement was again a problem but better than last Fri
bar x 2 x 10
60kgs x 2 x 5
100kgs x 2 x 5
140kgs x 5
180kgs x 5 - This was deep
220kgs x 2 - 3rd rep would have been a hit or miss so did not try it.
Front Squats
Bar x 2 x 10 bar
60kgs x 5
100kgs x 5
140kgs x 5
160kgs x 1 - stalled halfway up and had to bail as the bar was starting to roll off
Some leg curls
workst plt 95 x 6
Called it a day. For some reason I felt weak. The squats were good and deep - not too bad a workout
3-5th May caught the Flu
6th May fooled around with some dumbells and ended up with a sprained R wrist on 7th May
Apparently from screwing up something could be Military Presses or Curls or Chins really dont know its just one of those things I guess probably got aggravated by the back squats as well
There is a lump on the wrist just under the palm thumb side, hurts when pressure is applied could have torn something too but no apparent bruising.
Tried benching today with wrapped up wrist but got 160kgs for 2 but the pain ws noticable so I stopped and the lump is still there. Will focus on the legs a bit while this injury heals
19 July 2010 to 22 July 2010
Finally back to some real training
had to take almost a month off training due to having a 40 degree fever for 2 weeks - the doctors could not diagnose the problem except that it was some minor infection however antibiotics did not help. Fever subsided on the by the third week and was followed by military reservist training for another 2 weeks so almost 5 weeks of not touching weights and not eating much at all.
Weight plummetted to 99kgs or slightly less. Wrist problem is more or less resolved except that the lump at the wrist is still there but there is almost no pain,
Started working out again and as expected weak as a kitten
struggled with a 140kgs flat bench for 4 reps on Mon 19 July 2010
struggled with back work as well but oddly felt stronger on pulling exercises as opposed to pushing
today struggled to get 4 reps with 140kgs for front squats.
oh and all my clothes feel loose hah - very depressing
The short term goal is to get back the size and strength that I lost before the start of the fasting month …
7 August 2010
The goal of being 115kgs at this time is out the window!!
weighed in at 104kgs as of yesterday
Strength is still rubbish
Reference point before Ramadhan
Flat Bench 150kgs x 4
Front Squat 150kgs x 3
Bentover rows 140kgs x 7
military 100kgs x 4
good mornings 120kgs x 8
Hammers 32kgs x 7
Low incline Bench 140kgs x 4
High incline dumbell 40kgs x 15
ez bar curls bar + 40kgs x 13
Triceps press downs stack + 20kgs x 15
Leg press 220kgs x 20
Shit this is worse than where I was last year !!!
Damage Limitation is the name of the game for just about a month…