Friday 24 Sept 2010
Legs
Front squats
last set 140kgs x 5
attempted 160kgs x 1 - fast and easy. failed the 2nd rep though coz again the bar was rolling off
Good mornings
last set 140kgs x 5
military Press
100kgs x 4 failed number 5
Leg press
last set 240kgs x 15 + 5 was aiming for 20 reps - damn
Standing Single arm dumbell shoulder press palms neutral
36kgs x 8
warmup with 32kg dumbells coz the rack was in use & did some shoulder prehab work before benching
Bar x 15
60kgs x 10
100kgs x 10
140kgs x 3
160kgs x 2 failed on rep 3
140kgs x 6
WTF it is taking forever to progress on this to get back to preinjury, fasting levels of 165 x 4 !!! A new approach is needed but strangely enough this simple routine got me there in the first place
Incline dumbell - higher incline than usual
40kgs x 14,10 - total 24
low high pulley
3 plts x12
4 plts x 12
5 plts x10
6 plts x 5 - heaviest i ve done for this with decent form
some machine presses to finish off the session.
Seriously irritated with the lack of progress. 27-30th sept workouts are not logged nicht macht
Tuesday 5th October 2010
Bentover rows
Bar x 2 x 10
60kgs x 12
80kgs x 8
100kgs x 8
120kgs x 3
140kgs x 4 could not hold it properly dumped it and got my straps
140kgs x 8 straps on much better
pull downs
ramped up to stack x 3
straight arm pull down using different cable machine
ramped up to stack x 10
stack + 20kgs x 5 - this was too heavy to reduce weight the next session
dumbell rows
40kgs x 30 reps
Cybex Eagle machine row one hand at a time
ramped to 250 x 6
Face pulls
Ramped to Stack x 12
Standing cable rows ( donno what its called actually)
ramped to stack x 5
Inverted rows
15,12,8,8
Thurs 7 Oct 2010
Legs
Front squats
bar x 10
60kgs x 5
100kgs x 5
140kgs x 5
160kgs x 3
Leg press
last set 320kgs x 6
leg extensions
last set 105 x 10
seated leg curls
last set 85 x 6
pull thrus
stack x 20
called it a day. Getting stronger. Quite happy with getting 3 reps concerned with bar rolling off so shoved it deep towards the throat 3rd rep it pressed on the throat uncomfortable so had call it.
Friday 8 Oct 2010
Bonus Training day - Shoulders
Standing Militay Press
bar x 2 x 10
60kgs x 12,5
80kgs x 3,3
100kgs x 5
High pulls - a modified version of upright rows with a shoulder wide grip on the bar
60kgs x 10
70kgs x 3
80kgs x 3
90kgs x 3
dumbell shoulder press one arm at a time neutral grip
20kgs x 12
24kgs x 12
28kgs x 6
32kgs x 6
36kgs x 3
40kgs x 7
Lateral raises
12kgs x 12
14kgs x 8
18kgs x 8
seated lateral raises
12kgs x 3 x 12
did some arms again
few sets of most musculars with the cable machine
last set 8 plts x 6 - surprisingly hits the biceps pretty good at the same time making me look like a clown.
few sets of supine grip pressdowns
Called it a day. Good solid workouts this week. Really tring to bring up the delts,upper back, arms and legs to be on par with the full round muscle of the belly.
Bar x 15
60kgs x 10
100kgs x 10
140kgs x 3
160kgs x 3 = 1 rep more than last few weeks. Finally !!
140kgs x 6 - stopped momentarily before exploding up - the 6th rep was tough
Incline dumbell - higher incline than usual
40kgs x 16,12 - total 28 =+4 from last week
low high pulley
3 plts x12
4 plts x 12
5 plts x10
6 plts x 8 = # reps more than last week. decent form
Was tired and called it a day. Bodyweight hovering at just below 105kgs. Bench was alright all 3 reps were strong and fast but would fail rep 4 no doubt.
Fri 15 Oct 2010
Legs
Front squats
bar x 10
60kgs x 10
100kgs x 10
140kgs x 3
160kgs x 3
decided on a whim to do back squats
60kgs x 5
100kgs x 5
140kgs x 5
180kgs x 3
220kgs x 1 - deep and fast
Having not done back squats since April or so, was quite pleased to get 5 plates for 1 rep. Form and depth were really good.
leg extensions
last set 105 x 12
seated leg curls
last set 95 x 6
Standing Single arm dumbell shoulder press palms neutral
ramped to last set
40kgs x 10
RDL - lower to mid shin and kept legs straight focussing mainly on form.
60kgs x 12
100kgs x 12
140kgs x 6 - grip failed - grip endurance sucks
Not much improvment in the leg exercises. will still keep the front squats and leg press for quads and throw in back squats from time to time - was stoked when 5 plates went up without haveing to grind it out however used to do this weight for 4-5 reps but have not back squatted since April or so. Not too bad.
Bar x 15
60kgs x 10
100kgs x 8
140kgs x 3
160kgs x 4 - 1 rep more than last week - last rep was tough
followed by dropset 140kgs x 3 to milk the set.
Incline dumbell - higher incline than usual
40kgs x 20,12 - total 32 =+4 from last week
Improved by a total of 8 reps in 2 weeks impressive haha but the real reason for the improvement was because had to wait for a free bench allowing me ample rest to recover from the barbell bench press.
low high pulley
3 plts x12
4 plts x 12
5 plts x 10
6 plts x 9
7 plts x 4
Lateral raise
14kgs x 12
18kgs x 12
18kgs x 12
20kgs x 6
14kgs x 10
Called it a day. Bodyweight a fraction over 105kgs. Was surprised with the sudden improvement in the bench this past 2 weeks.Was oscillating between 1-2 reps at 3.5plts for quite some time and suddenly 4 reps today.
On a side note. PT ( a former woman champion bodybuilder in SG)has a young client. In a year he’s improved so much that puts most of her other clients to shame, makes me wish that I had started training in my teens. Funny thing is the kid squats barely 3 plates per side for a few reps but apparently leg presses 8 plates plus per side.
Tuesday 19 Oct 2010
Back
Bentover rows
60kgs x 12
80kgs x 8
100kgs x 8
120kgs x 3
140kgs x 5 straps on
160kgs x 4 form was bad weight was too heavy
pull downs
ramped up to stack x 4 could not bring the 5th rep down to an acceptable level
straight arm pull down using different cable machine
ramped up to stack x 10
stack + 10kgs x 15
dumbell rows
40kgs x 32 reps - same as last week but reps were better more controlled
Cybex Eagle machine row one hand at a time
ramped to 270 x 7
On a whim decided to do deadlifts having not done this for a few months
60kgs x 5
100kgs x 3
140kgs x 1
180kgs x 1 straps on
220kgs x 1. 5 plates per side went up rather fast that it caught me by surprise. Not much strain to be honest was probably good for 5.5 plates or more but no point pushing it. called it a day
Was feeling really crappy the whole day having not gotten enough sleep the previous night but surprisingly performance did not suffer too much.
wed 20 oct 2010
High incline Bench Press
bar x 10
60kgs x 10
100 kgs x 8
120 kgd x 5
140 kgs x 4 - +2 more than last week!! turned into a drop set +
100kgs x 7 + 60kgs x 15 - very tough
Incline dumbell - higher incline than usual
40kgs x 15,12 - total 27 - -3 less than last week the drop set took a lot out of me
hammer curls
last set 32kgs x 10
36kgs x 3
CGBP
ramped to 140kgs x 5 same as last week
pronated ez bar curls
ramped to bar + 45kgs x 10
overhead cable press downs pronated ez bar curls
ramped to bar + 40kgs x 10
Supinated press downs
ramped to 13 plates x 16
cable double biceps
ramped to 8 plates x 6
9 plates x 6
rope press downs
some sets x some reps 16 plts
dumbell biceps curl
ramped to 24kgs x 8
threw in standing lateral raises
ramped to 20kgs x 6
called it a day heck of a lot of volume for the arms but pretty good session. was surprised with the incline barbell presses
Thursday 21 Oct 2010
Managed to get in a leg session. Was at a full day seminar and was tired and sleepy.
Legs
Front squats
bar x 10
60kgs x 10
100kgs x 10
140kgs x 1
140kgs x 3
160kgs x 4 + 1 more than last week
Leg press
120kgs x 15
160kgs x 7
200kgs x 5
240kgs x 5
280kgs x 5
320kgs x 5
360kgs x 5 most weight I have ever used on the leg press machine. good form
seated leg curls
last set 95 x 6
and 105 x 3 - form was rubbish
RDL - lower to mid shin and kept legs straight focussing mainly on form.
60kgs x 12
100kgs x 12
140kgs x 6 - again grip was the problem also the lower back got pumped up. Afterall I did dedlifts on a whim on Tuesday.
Friday 22 Oct 2010
Bonus Training day - Shoulders
Standing Military Press
60kgs x 15,15,15
80kgs x 3
100kgs x 6 +1 more than last week
High pulls - a modified version of upright rows with a shoulder wide grip on the bar
60kgs x 10
70kgs x 5
80kgs x 5
90kgs x 3
dumbell shoulder press one arm at a time neutral grip
20kgs x 12
24kgs x 12
28kgs x 6
36kgs x 3
40kgs x 9 + 2 more than last week
Lateral raises
12kgs x 12
14kgs x 8
16kgs x 8
18kgs x 6
20kgs x 5
facepulls
ramped to stack x 15
seated lateral raises
12kgs x 3 x 12
Had some time on my hands and decided to train arms - pump stuff, cable and dumbell stuff basically had a great pump. Funny how fast arms recover while legs take alost the whole week.
On a side note someone with a decent build asked whether I am on dah juz haha getting somewhere finally
Monday 25 Oct 2010
Chest
had to wait friggin 20 minutes to use the rack
Bar x 15
60kgs x 15
100kgs x 8
140kgs x 3
160kgs x 4 again last rep was tough
dropset to dump in the volume 140kgs x 7 + 100kgs x 10 + 60kgs x 17
Incline dumbell - higher incline than usual
40kgs x 15,10,10 - total for first 2 sets 25 -7 from last week so added in an additional set
The barbell bench press drop set killed me on this.
low high pulley
3 plts x 12
4 plts x 12
5 plts x 10
6 plts x 5
7 plts x 4
5 plts x 12
Called it a day. Did not get 160kgs x 5. Tough workout though. sidetack was pissed coz idiots were using the olympic bar in the rack to do overhead shoulder presses for sets with just the freaking bar and bench presses with 5 kgs per side. It was irritating to say the least.
Tuesday 26 Oct 2010
Back
Bentover rows
60kgs x 12
80kgs x 8
100kgs x 8
120kgs x 3
140kgs x 8 straps on
pull downs
ramped up to stack x 4 again could not bring the 5th rep down to an acceptable level
straight arm pull down using different cable machine
stack + 10kgs x 18 + 3 more than last week
dumbell rows
40kgs x 35 reps - + 3 more than last week. this gets boring.
Cybex Eagle machine row one hand at a time
ramped to 270 x 7
Did a little bit of bis and tris nothing too heavy moderate weight for 8-12 rep range
Hammer curls
concentration curls bentover old school style
double bceps cable curls
all some weight x some sets x some reps - went by feel actually
overhead triceps extensions
underhand triceps pressdowns focusing on pulling the attachment as far apart
neutral grip triceps pressdown
all some weight x some sets x some reps
Called it a day. Not a good session was very tired and felt weak throughout. Just one of those days I guess. Bentover rows were pathetic.
Legs
Front squats
bar x 10
60kgs x 10
100kgs x 10
140kgs x 3
140kgs x 3
165kgs x 2 - decided to up the weight heh skipped 160kgs and did 165kgs
170kgs x 1
180kgs x 0 - failed - hams touched the calves and reversed the movement barely cleared parallel but had to dump the weight.
Shoulders
Military press
bar x 2 x 10
60kgs x 15
60kgs x 3
80kgs x 3
100kgs x 7 = 1 more than last week - form was good for all reps
Deadlifts
60kgs x 3
100kgs x 2
140kgs x 2
180kgs x 1 - at this point I realised doing deads after front squats was not a very good idea
220kgs x 1 - tougher than the previous session but still fast and smooth no grinding at all
240kgs x 0 - against better judgement,tried 5.5 plates per side a weight I routinely cleared in the past and failed miserably hahaha. If not mistaken the last time I stalled at 6 plates per side almost at the knees so this was dissappointing.
Monday 1 Nov 2010
Chest
Bar x 15
60kgs x 12
100kgs x 8
140kgs x 3
160kgs x 4 again last rep was tough - no chance for number 5
165kgs x 1
170kgs x 0 - one way ticket
140kgs x 9 at least number of reps for this is going up
Incline dumbell
40kgs x 15,12,10 - first 2 sets 27 rep total
low high pulley
3 plts x 12
4 plts x 12
5 plts x 10
6 plts x 10
7 plts x 6
5 plts x 10
2 sets of machine flyes to pump up light stuff
called it a day.Left wrist felt funky at 165kgs x 1 could have gotten 2 reps.
Tuesday 2 Nov 2010
Back
Bentover rows
60kgs x 12
80kgs x 8
100kgs x 8
140kgs x 10 straps on
150kgs x 3
pull downs
ramped up to stack x 5
straight arm pull down using different cable machine
stack + 10kgs x 17 -1 from last week
one arm T bar row
25kgs x a lot
35kgs x a lot
45kgs x 10
55kgs x 4 - a bit too heavy
1 arm bentover cable rows
worked up to stack x 7
called it a day
decided to change up the exercises a bit
1 arm bent over rows are hard and movement is rather weird. a matter of getting used to it guess.