High incline Bench Press
bar x 10,5
60kgs x 10,5
100 kgs x 8,3
145 kgs x 4 - upped the weight managed 4 reps
100kgs x 15 - no lockouts, slightly more than 3/4 reps from the bottom
hammer curls
20kgs x 4
24kgs x 4
28kgs x 4
32kgs x 5 - squeezed every rep
36kgs x 3 - tried to squeeze reps but could not
Dips
BW x 10
+14kgs x 6
+20kgs x 6
+26kgs x 6
+32kgs x 10 - been a long time since Ive done dips so not too bad though the belt felt like its straining under the weight. Improvised with a normal weight belt.Rubbish gym.
ez bar curls
bar x a lot
bar + 20kgs x a lot
bar + 40kgs x 8
bar + 50kgs x 6
bar + 55kgs x 6 - decent form
bar + 40kgs x 21s - looked retarded. biceps were pumped stupid.
Lying triceps extensions with dumbells neutral grip
ramped to 26kgs x 7 - these were tough
back off 18kgs x a lot - and now triceps were pumped stupid as well
standing cable double biceps
plt marked 40 x a lot
plt 60 x 8
plt 70 x 8
plt 80 x 8
plt 90 x 8 + dropset plt 50 x a lot
overhead cable pressdowns rope attachment
ramped to stack x 15,12
supinated long handle pressdowns
ramped till plt 100 x 6 - focused on pulling the handles and holding the contractions.
Done. arms were pumped and I looked silly when attempting to wash my face over the sink. I really dont like training arms directly but I ve got to get them over 20 inches…
High incline Bench Press
bar x 10,5
60kgs x 10,5
100 kgs x 8,3
145 kgs x 4 - upped the weight managed 4 reps
100kgs x 15 - no lockouts, slightly more than 3/4 reps from the bottom
hammer curls
20kgs x 4
24kgs x 4
28kgs x 4
32kgs x 5 - squeezed every rep
36kgs x 3 - tried to squeeze reps but could not
Dips
BW x 10
+14kgs x 6
+20kgs x 6
+26kgs x 6
+32kgs x 10 - been a long time since Ive done dips so not too bad though the belt felt like its straining under the weight. Improvised with a normal weight belt.Rubbish gym.
ez bar curls
bar x a lot
bar + 20kgs x a lot
bar + 40kgs x 8
bar + 50kgs x 6
bar + 55kgs x 6 - decent form
bar + 40kgs x 21s - looked retarded. biceps were pumped stupid.
Lying triceps extensions with dumbells neutral grip
ramped to 26kgs x 7 - these were tough
back off 18kgs x a lot - and now triceps were pumped stupid as well
standing cable double biceps
plt marked 40 x a lot
plt 60 x 8
plt 70 x 8
plt 80 x 8
plt 90 x 8 + dropset plt 50 x a lot
overhead cable pressdowns rope attachment
ramped to stack x 15,12
supinated long handle pressdowns
ramped till plt 100 x 6 - focused on pulling the handles and holding the contractions.
Done. arms were pumped and I looked silly when attempting to wash my face over the sink. I really dont like training arms directly but I ve got to get them over 20 inches…
Thursday 9 dec 2010
Shoulders
Standing Military Press
bar x 10,15
60kgs x 10,8 - felt heavy
80kgs x 5,3 - felt better in the groove
100kgs x 8 - 50/50 for rep 9
High pulls
60kgs x 12
70kgs x 3
80kgs x 3
90kgs x 3
95kgs x 3
Cutler style lateral raises -start with the bells in front resting on the thighs and raise it up and outwards
20kgs x 12
24kgs x 12
28kgs x 10
32kgs x 6
Seated Lateral Raises
12kgs x 12
14kgs x 12
16kgs x 8
18kgs x 12
20kgs x 6 - tough
Reverse pec deck
plt 33 x alot
plt 47 x alot
plt 61 x alot
plt 67 x alot
plt 75 x 12
Dont know the name of the exercise - dumbells too heavy to do raises are held in neutral grip against the thigh and lifted away from the thigh. A real partial movement finisher for the delts
last set 32kgs x 8
Tough workout- having the flu again the bugs been going around and also did not have enough sleep the previous night as well as a hectic day of meetings. Not a precursor to a good workout but somewhat managed to turn it around and had a decent shoulder session, weight maintaining at 108kgs at a smidge over 5ft 9 inches…
Fri 10 Dec 2010
Trying out legs
front Squats
bar x 12 x 2
60kgs x 12,12
100kgs X 6,6 - felt uncomfortable, the strain on the thigh but generally felt ok
120kgs x 3,3 - again the same feeling
140kgs x 3 - stopped the exercise as a precaution
tried to do leg press but it was uncomfortable with even 3 plates a side
did hamstrings instead and called it a day. may not train legs for a week or so and wait see.
this is really irritating. A lady told her trainer that she did not want to use heavy weights like me coz she did not want to get too big like me hahaha for crying out loud the lady was already probably bigger than me haha.
13 Dec 2010
Only training day for the week would be on vacation. Decided on the fly to do a push pull split
Flat barbell bench press
Bar x 10 x 2
60kgs x 12,5
100kgs x 10,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on the chest
170kgs x 2 smooth no grinding
180kgs x 0 - failed 1/3 of the way up. Damn it have yet to hit 4 plates per side.
Bent over barbell rows
60kgs x alot x 2
100kgs x 10,5
140kgs x 8 straps on
160kgs x 7 rep pr - decent form
Incline dumbell neutral grip
40kgs x 20,15 - 35 total reps from 2 sets - benefits of a long rest after the rows
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt 75 x 10
Dead stop one arm dumbell rows
40kgs x 23 - total deload stop regrip and rip
called it a day decent workout. closest I’ve come to 4 plates per side. The jump from 3 plates to 4 plates is not that easy damn it. Well no training till nest week. Right inner thigh still hurts so still cant squat hopefully the matter settles itself.
Mon 20 Dec 2010
International Chest Day
Pullups as a warm up while waiting for the rack to clear
dead hang no swinging no nothing
1 x 12,5,5,5,4,4,3
Flat barbell bench press
Bar x 10 x 2
60kgs x 12,8
100kgs x 8,3
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest
170kgs x 2 Reps were smooth and fast failed on the 3rd rep
Dropset 140kgs x 10 + 100kgs x 12 + 60kgs x 12
2plates per side and 1 plate per side no lockouts got a wicked pump going and chest was fried
did more sets of 5 rep pull ups.
skipped dumbell presses as I did not feel up to it.
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt 75 x 12 contraction held for each rep
Called it a day. Was tired…weight dropped back to 108kgs on the dot, dropped a kg over the past week.
Tuesday 21 Dec 2010
Bentover rows
60kgs x a lot
100kgs x a lot
140kgs x 5 straps on
160kgs x 6 had to reset the weight on the 4th rep
My lats are hurting. Sore from yesterday’s pull ups
supinated close grip pulldowns
ramped up to plate 20 x 5reps again sub par due to fatigued lats
straight arm pull down
stack + 10kgs x 15
Dead stop one arm dumbell rows. Total deload grip and rip
40kgs x 25 - getting strong with this as well getting to be more of a cardio workout
old school pronated bench dumbell rows
32kgs x 8 reps x 3 sets - was really wasted by now so did not go for it preferred to concentrate on form and squeezing the lats instead.
straight arm pull downs with rope
last set stack x 12
called it a day was really tired and lats were sore from yesterday, looks like I ve caught the cold again damn it.
Wednesday 22 Dec 2010
Shoulders - due to chest still feeling sore
Standing Military Press
bar x 15,15
60kgs x 10 - felt heavy
80kgs x 5 - felt better in the groove
100kgs x 8 - same as last week. Could have possibly grinded out rep 9 but with shoulders better to err on the side of caution aka living to fight another day
110kgs x 2
High pulls
60kgs x 12
70kgs x 3
80kgs x 3
90kgs x 3
95kgs x 3- same as last week
Cutler style lateral raises -start with the bells in front resting on the thighs and raise it up and outwards
20kgs x 12
24kgs x 12
28kgs x 10
32kgs x 8 - heavy
Seated Lateral Raises
12kgs x 12
14kgs x 12
16kgs x 8
18kgs x 3
20kgs x 12 - tough
Reverse pec deck
plt 33 x alot
plt 47 x alot
plt 61 x alot
plt 67 x alot
plt 75 x 8 - exertions on the previous exercises killed this one.
hammer curls
20kgs x 4
24kgs x 4
28kgs x 4
32kgs x 10 - squeezed every damn rep for goodness
ez bar curls
bar + 40kgs x 6
bar + 40kgs x 21s - better form than previously but forearms were getting fatigued
standing cable double biceps
plt marked 40 x a lot
plt 60 x 8
plt 70 x 8
plt 80 x 8
plt 90 x 6 + dropset plt 50 x a lot - bis were fried
overall a good workout and one heck of a shoulder session. Once in a while whenever I get the chance I like to up the volume with shoulders coz they look impressive pumped up. Noticed that I’m Feeling rather tired and sore lately. Arms are up 10 almost 19.5 inches getting there yup. Bulking FTW.
low Incline Bench Press - changed to a lower incline coz shoulders are shot haha
bar x 10,5
60kgs x 10,5
100 kgs x 8,3
140 kgs x 6
150kgs x 3 - front delts still sore
Dips
BW x 10
+14kgs x 8
+24kgs x 8
+32kgs x 8
+40kgs x 8 - this was tough
overhead cable pressdowns rope attachment
ramped to stack x 20
limited range press downs elbows flared
stack x 3 sets of 20 plus reps - found that these hit the musculature around the elbow.
Triceps needed a break so threw in some dumbell preacher curls
12kgs x 12
16kgs x 12
18kgs x 6
supinated long handle pressdowns - high reps
ramped till plt 100 x 15 - focused on pulling the handles apart and constant tension
Seated Lateral Raises - did these yesterday but what the heck medial delts felt decently recovered
12kgs x 8
16kgs x 8
18kgs x 8
20kgs x 10
Called it a day decent workout. Unfortunately strained my neck when turning my head to respond to a PT’s question.
24 Dec 2010
Legs
Barbell back Squats
bar x 15,15
60kgs x 12
100kgs x 10
140kgs x 10
180kgs x 5
220kgs x 2 - went up easy but wrist hurt like crazy. Had to hold the bar very wide due to inflexibility
Front squats
60kgs x 10
100kgs x 12 - was really tired at this point and had not enough time so decided to do Hams
RDL’s
60kgs x a lot - lower back was fried
100kgs x a lot - lower back was gone and also gym was closing. Shortened operating hours due to Christmas eve. In any case I was not gonna get in 180kgs for reps or even 140kgs for that many reps either coz my lower back was really sore.
Monday 27 Dec 2010
Flat barbell bench press
Bar x 10 x 2
60kgs x 12,8
100kgs x 12,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest - fast
170kgs x 2 Reps were smooth and fast. 3rd rep failed to lockout.WTH sticking point at 2 inches from lockout??!!
140kgs x 12 - chest was fried
Incline dumbell neutral grip
40kgs x 17,13, total 30 reps
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 91 x 10 contraction held for each rep
Did some medial and posterior delts
Seated Lateral Raises
12kgs x 12
14kgs x 12
16kgs x 12
18kgs x 12
20kgs x 12
Reverse pec deck
plt 47 x alot
plt 61 x alot
plt 67 x alot
plt 75 x a few
plt 81 x 6 - tough
called it a day. Was irritated that I could not lock out rep 3 @ 170kgs. It was barely 2 inches. SY said that the weight went up fast and got stuck 2 inches or from lockout for 3 seconds before it came back down. 2 inches WTH.
Tuesday 21 Dec 2010
Back
Spent over 10 mins deciding whether to do deads or bentover rows. The problem is after deads my lower back would be pumped and the rest of the back session suffers but heck have not done deads for a long time.
60kgs x 5
100kgs x 3
140kgs x 3
180kgs x 3 straps on
220kgs x 1
240kgs x 1
My lower back was gone. Was already having backache due to sitting down the whole bloody day and I just exacerbated it.
Supinated close grip pulldowns
ramped up to plate 20 x 6 reps
straight arm pull down
stack + 10kgs x 15 + 3 + 2
Dead stop one arm dumbell rows. Total deload grip and rip
40kgs x 25 - got bored and stopped at 25, could probably have gotten 30.
hands free pulldown
last set cable crossover
stack x 12 reps
Cybex machine overhead one arm rows
ramped up to stack x 10 reps
sickening that my lower back hurts so much that its painful to walk hehe consequence of being an idiot.
Back in training after a prolonged absence from strained back muscles due to being a slumping desk jockey for over 8 hours a day. Also had a realignment of the bone structure done.
decided to go slow
upper chest
Low incline barbell
bar x 2 x 15
60kgs x 10,10
100kgs x 10,5
140kgs x 5
150kgs x 2
160kgs x 2 - fast and smooth
Low to high pulleys
last set 7 plts x 7 reps
Triceps
bodyweight dips
some x some
overhead cable pressdowns rope attachment
last set stack x 20
normal cable pressdowns rope attachement
last set stack x 20 + 12
limited range press downs elbows flared
last set stack x 20
standing one arm dumbell extensions
last set 20kgs x 6
called it a day. Still easing back into training hehe lame excuse - back and bis tomorrow should be better
Great work Bear, I’ll be following this log, thanks for the reference on HWZ. Your numbers are impressive and you look huge. Certainly hard to miss on our island
Friday 7 Jan 2011
Legs
Barbell squats
bar x 10
60kgs x 10
100kgs x 10
140kgs x 5
180kgs x 5
220kgs x 2
240kgs x 0 - one way ticket haha controlled descent and could not reverse the motion. Pathetic but squatting felt uncomfortable today.
leg extensions
many sets x many reps
last set stack x 10
seated leg curl machine
many sets x many reps
last set plt 95 x 8
hyperextension cum GHR
basically set the hyperextension pads at the lowest setting and do a GHR
3 sets of 10 squeezing the hammies
last set 10 +3 +3 left hammie cramped up
Monday 10 Jan 2011
Flat barbell bench press
Bar x 15
60kgs x 15
100kgs x 12,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest - fast
170kgs x 2 Reps were smooth and fast. Set up too close to the pins on the second rep I actually pressed against the pins. Damn it and I felt strong enough to possibly get 3 reps.
140kgs x 12 + 100kgs x 13 + 60kgs x 15 - dropset. chest was fried
Incline dumbell neutral grip
40kgs x 10,10,10 total 30 reps
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 103 x 8 + 3
Tuesday 11 Jan 2011
Back
Pull ups
BW x 5
+10kgs x 3
+12kgs x 3
+14kgs x 3
+16kgs x 3
+20kgs x 3 - damn I really suck at pull ups
Bentover rows - definitely not 90 degrees, more like 40 degrees bent over heh
60kgs x a lot
100kgs x a lot
140kgs x 5 straps on
160kgs x 10 - rep PR at this weight but there was some let’s just say generous leg drive
straight arm pull down
last set stack + 10kgs x 16 + 4
old school pronated bench dumbell rows
32kgs x 8,8
40kgs x 10,8 rep PR here as well
hands free pull downs
10plts x 10
stack 16plts x 20
stack + 10kgs x 15 most weight i ve done on this also for this many reps
cybex eagle machine
some x some
last set stack x 8
called it a day. Was having a cold. Nose was blocked silly but no fever or headache so I trained as per normal. Strength and endurance were fine. Set some PRs as well so not too bad
High incline Bench Press
bar x 10,10,10
60kgs x 10,10
100 kgs x 10,5
140 kgs x 2
150kgs x 2 - no rest 100 x 12+5+3
pin wheel curls
20kgs x 8
26kgs x 8
32kgs x 5
36kgs x 6
32kgs x 10
Dips
BW x 10
+14kgs x 8
+20kgs x 8
+26kgs x 8
+32kgs x 5
+40kgs x 8
ez bar curls
bar x a lot
bar + 20kgs x a lot
bar + 40kgs x 6
bar + 50kgs x 6
bar + 60kgs x 5 - decent form heaviest I’ve done. PR
Triceps pressdowns rope attachment #10 x 20 #13 x 12 #16(stack) x 12
stack + 10kgs x 13+4+3
dumbell preacher one arm at a time
12kgs x 12
14kgs x 8
16kgs x 7
18kgs x 3
Seated dumbell triceps extensions one arm at a time
14kgs x a lot
18kgs x a lot
20kgs x 8
22kgs x 8
standing cable double biceps
some x some
Called it a day. Heck of a lot of volume again for arms. Still having blocked nose, a sore throat and now a cough damn it. weight more or less constant at 109kgs.
