Thursday 13 Jan 2010
Shoulders
Standing Military Press
bar x 15,15,15
60kgs x 15,8 - felt heavy
80kgs x 5 - still heavy
100kgs x 8 - this was all I could get. Was out of breath haha getting out of shape
High pulls
60kgs x 12
70kgs x 3
80kgs x 3
90kgs x 3
100kgs x 3 - most weight I ve handled for this exercise
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 10
32kgs x 8
Seated Lateral Raises
12kgs x 12
16kgs x 8
20kgs x 12
Reverse pec deck
plt 33 x alot
plt 47 x alot
plt 61 x alot
plt 75 x 12
plt 83 x 8
Thats all. Good workout I’m still having the flu, blocked nose and coughing as well. I am struggling to get more than 8 strict reps with 100kgs though and its bugging me. May up the weight and hit less reps and may revisit 100kgs for reps again some time soon.
Friday 14 Jan 2011
Legs
Barbell back Squats
bar x 15,15
60kgs x 12,5
100kgs x 5,5
140kgs x 5
180kgs x 5
220kgs x 3 - would have tried for 4 but on the 3rd rep let out a ripper which took the lady at the machine row station directly behind m. I could see the horror on her face from the reflection and I started grinning like an idiot. Had to rack it. The last rep was the fastest one hahahaha look on her face was priceless.
Front squats
60kgs x 5,5
100kgs x 5
140kgs x 5
Seated hamstring curls
some x some
last set plate marked 95 x 8
back extensions GHR hybrid heh
many x many
mostly in the 12 rep range
did a few sets of hands free pull downs
last set stack + 10kgs x 20 with a squeeze on each rep.
Thats all, still coughing and having the flu - WTF
Monday 17 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.failed on rep 3 agian damn!!! decided to do another set
170kgs x 2 Reps were smooth.
140kgs x 10 fried
Incline dumbell neutral grip
40kgs x 15,12 total 27 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 10 plus 61 x a lot
Tuesday 18 Jan 2011
Back
Pull ups
BW x 3
+10kgs x 3
+12kgs x 3
+14kgs x 3
+16kgs x 3
+20kgs x 3 - I donno why at dead hang even with BW at certain angles I could feel my R shoulder shift. Thats the reason why my pull ups are always done under total control and I have to terminate the set even though I could probably get a rep or so with less strict form. Sucks.
Bentover rows - definitely more bent over than last week
60kgs x a lot
100kgs x a lot
140kgs x 5 straps on
160kgs x 8 - much better than last week’s very generous leg drive set of 10reps
Pendlays - don’t really know if I done it correctly
60kgs x 12
80kgs x 6
100kgs x 6 + 60kgs x 6 dropset
old school pronated bench dumbell rows
32kgs x 8
40kgs x 11,10,8 - did more reps with the 40kgs
straight arm pull down
last set stack + 10kgs x 17 + 3
hands free pull downs
10plts x 10
stack 16plts x 20
stack + 10kgs x 20
stack + 10kgs x 20 + 10, dropset stack x 8 - did a RP then drop set focusing on contraction, really tough
cybex eagle machine one arm at a time
some x some
last set stack x 13 - 5 more than last week
Called it a day. decent workout lots of volume hehe
Thursday 20 Jan 2011
Shoulders & Arms
Standing Military Press
bar x 15,15
60kgs x 15,10,5 felt heavy
80kgs x 5 - nothing to it
100kgs x 3 - nothing to it but i felt like puking drank wau too much water
110kgs x 4 - 50/50 on 5th rep
High pulls
60kgs x 12
80kgs x 3
90kgs x 3
100kgs x 3
seated lateral raise
last set 20kgs x 14 rep PR at this weight
Dips
BW x 8
+20kgs x 8
+26kgs x 5
+32kgs x 5
+40kgs x 11 Rep PR but wrist elbow and shoulder joints dont like these
Pinwheel curls
22kgs x 5
26kgs x 5
32kgs x 8
36kgs x 5
Triceps rope press downs
10plts x 12
13plts x 12
stack (16plts) x 8
Last set stack + 10kgs x 15 + 5 ,dropset stack x 6
Seated cable curls
8plts x 10
10plts x 10
13plts x 10
15plts x 8, dropset 8 plts x 10
Behind the neck single arm tricep extensions
last set 20kgs x 8 - elbows hate these will be dropping them
pressdowns using lat pulldown attachment elbows flared
stack x 5sets x 10 reps
called it a day. decent workout. will stick with 110kgs on MP and work with this weight to get in more reps before trying to get 100kgs x 10.
Bar x 3 x 10
60kgs x 2 x 12
100kgs x 12,5
140kgs x 10,5
180kgs x 4 or 5
220kgs x 4 - tough was high on the last rep
Front squats
60kgs x 5,5,5
100kgs x 5
140kgs x 6
seated leg curls
some x some
last set plt 95 x 8 + many partials till failure
Called it a day lower back was gone after the back squats actually I think its more to do with being a slumping desk jockey for almost 9 hours a day. prefer the legpress for size but its a bitch to load n deload.
Monday 24 Jan 2011
Flat barbell bench press
Bar x 15,5
60kgs x 15
100kgs x 10,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest - fast
170kgs x 3 REP PR at this weight. Nice and smooth SOB been a long time coming would have failed the 4th rep. Much better form than last week rep 3 was not a grinder surprisingly.
140kgs x 11 - last two reps dead stop
Incline dumbell neutral grip
40kgs x 16,16 total 32 reps - had quite a bit of rest prior to hitting it
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 plus 61 x a lot
Called it a day. Finally after a few months an improvement hope to build on it next week damn it.
Wednesday 26 Jan 2011
Shoulders & Arms
Standing Military Press
bar x 15,15
60kgs x 12,5 felt heavy
80kgs x 5 - nothing to it
100kgs x 3 - nothing to it
110kgs x 5 - was strong rep PR
High pulls
60kgs x 12
80kgs x 3
90kgs x 3
100kgs x 3
seated lateral raise
last set 20kgs x 14 rep
lean away lateral raises
14kgs x 2 x 12-15 weight was light pause at top
Pinwheel curls
20kgs x 5
24kgs x 5
28kgs x 5
32kgs x 5
36kgs x 6
Triceps rope press downs
10plts x 12
13plts x 12
stack (16plts) x 8
Last set stack + 20kgs x 12, dropset stack x 8
Standing ez bar curl 21s
bar + 40kgs x 21s
pressdowns using lat pulldown attachment elbows flared
stack x 15,12
Called it a day
Not bad on the Military Press. Added bodyweight is helping now at 110kgs getting into fat fuck territory for my height.
Bar x 3 x 10
60kgs x 2 x 12
100kgs x 5
140kgs x 5 - belt
180kgs x 5
220kgs x 1 - was not feeling it for reps, lower back was feeling it so decided to try 240kgs brilliant rationale, I know
240kgs x 1 - unintentionally went lower than parallel.
The limiting factor for me appears not to be leg strength rather a weak core and lower back. Was really feeling it and am still feeling it now4.5 hours later.
Front squats -Hams to calves always
60kgs x 5
100kgs x 5
140kgs x 7 - was sucking air like crazy by the third rep and could not get enough in by rep 7
seated leg curls
some x some
last set plt 95 x 12 + many partials till failure
Hyperextensions focusing on the hammies
BW x 2 x 10
RDL
60kgs x 12
100kgs x 12
140kgs x 10 - grip held up surprisingly so did my back - guess form was tight.No belt. hammies fried
Called it a day. Good workout but could have been better thinking of dropping backsquat to dump in leg press. decisions decisions. Really miss training legs with squat machine, fucker was hardcore, would do dropsets from 4 plates per side till 1 pps which would seem like a one rep max, put down the bar vomit in his mouth in the corner and come back for another set. Crazy but hardcore. Miss that type of intensity.
Checked out a new gym, the place was a mess. Did not do anything of note
some shoulder presses here and there, lateral raises. more shoulder work and called it a day.
Tuesday 1 Feb 2011
Back and back to the normal gym
Bentover rows
60kgs x a lot
100kgs x a lot
140kgs x 5 straps on
160kgs x 10- better form than last week less generous leg drive.
pull downs
last set plt 20 x 6
straight arm pull down
last set stack + 20kgs x 12+3
cybex eagle machine one arm at a time
some x some
last set stack x 12 - better form than last week
Dead stop dumbell rows
40kgs x 20 - got bored
hands free pull downs
10plts x 10
stack 16plts x 12
stack + 25kgs x 15
seated cable rows
Last set 16plts +30kgs x 15 holding contractions
Wednesday 2 Feb 2011
Flat barbell bench press
Bar x 10,10
60kgs x 12
100kgs x 10,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest - fast
170kgs x 3 same as last week, failed on rep 4 - barely got it moving
Dropset 140kgs x 11, 100kgs x 12 and 60kgs x 15
Incline dumbell neutral grip
40kgs x 10,13,10 total 33 reps in 3 sets - the dropset in flat bench press killed me
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 110 x 10 - not really good
Called it a day. no gym till next week CNY holidays.
Thanks for the kind words Bug but really I’m just short and rather chubby.
Monday 7 Feb 2011
International Bench day
Flat barbell bench press
Bar x 10,10
60kgs x 12,12
100kgs x 10,5
140kgs x 3 dead stop on chest - fast and easy
160kgs x 1 dead stop on chest - fast and easy
170kgs x 3 again did not attempt rep 4 no chance in hell I could make it
140kgs x 10 - slower eccentrics and full range
100kgs x 18 - no lockouts dropset with
60kgs x some 1 1/2s
Incline dumbell neutral grip
40kgs x 12,11,10 total 33 reps in 3 sets - bench press again killed this
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 110 x 10
also did lighter weight plt 26 for partials 40+ reps the goal is to get to 100. good pump.
Called it a day. OK workout all things considered. had the flu again from thursday as well as not getting enough food in and shitting a lot plus little sleep given mini me is also under the weather. Lost over 2kgs as a result. will not be training at my usual place for a month and would have to probably make do at crappier gyms if any due to having an overseas assignment.
Flat barbell bench press
Bar x 15,10
60kgs x 12,5
100kgs x 10,3
140kgs x 3 dead stop on chest - hard
160kgs x 3,2 - hard
140kgs x 8 + 100kgs x 12 + 60kgs x some 1 1/2s
Incline dumbell neutral grip
40kgs x 12,12,12 total 36 reps in 3 sets- feeling weak but had ample rest after bench press
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 + 61 x 10 partials
After almost a month of not really training. Was small and weak even the empty bar felt rather heavy, so did the 20kg pltes which I used to ‘throw’ around like nothing.Damn, bench was a challenge 3 pps was heavy and when it got to 3.5 pps I knew there was no way I could up the weight. Will see how back training fares tomorrow.
Bar x 2 x 12
60kgs x 12,6
100kgs x 8-12
140kgs x 6
180kgs x 3 - belt,deep
220kgs x 2 - deep 2 reps surprised that it was pretty comfortable after a month and a half of not squatting!
Front squats -Hams to calves always
60kgs x 12
100kgs x 8
140kgs x 6 - had to rack it out of air and the quads were jelly
Romanian Dead lifts
RDL
60kgs x 12
100kgs x 12
140kgs x 8
seated leg curls
some x some
last set plt 103 x 6
Leg press some x some
last set was a strip set had to do it solo though
7plts x 10, 6plts x 8,4plts x 12, 2plts very narrow foot placement x 13,8.
Was done. Legs were basically jelly, lower back was pumped after front squats held up well on the backsquats though. After 1.5 months of not really training let alone legs strength held on quite decently.
