Monday 14 Mar 2011
Chest
Flat barbell bench press
Bar x 15,10,5 - bar felt heavy
60kgs x 12,10 - this felt heavy
100kgs x 10,8
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest
170kgs x 2 - hard
140kgs x 11 + 100kgs x 12 + 60kgs x some 1 1/2s - was shot
Incline dumbell neutral grip
40kgs x 15,12,12 total 39 reps in 3 sets - had enough 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 6 concentrating on the contraction.
Some press downs for elbow health
stack x some x some
face pulls
stack x some x some
last set stck +40kgs x 8 - again focusing on the contraction.
Done. Not too bad strength is coming back rather quickly only the 2nd session after one month of doing minimal training. Should get back to par next session. BW is aslightly above 109kgs.
Wednesday 16 Mar 2011
Back
Bentover barbell rows
60kgs x a lot
100kgs x a lot - focusing on contracting at the top - this changes the feel significantly.
140kgs x 5 straps on
160kgs x 6 - decent form.
pull downs
last set plt 20 x 6 + a few partials
straight arm pull down
last set stack + 10kgs x 15
seated cable rows
Last set 16plts + 40kgs x 20+ holding contractions
Dumbell rows
40kgs x 30
cybex eagle machine one arm at a time
some x some
last set stack x 10 - form was not really there but squeezed and held each rep.
cable standing cable retractions
some x some
last set plt 14 x 8
a few sets of windmills
32kgs x 6,6,6 focusing on contracting as hard as I can, very tight form.
Y,T- 3 sets 2 - 4 kgs
Called it a day, still below par but coming back alowly. may throw in deadlift some time soon,
Thursday 17 March 2011
Legs
Barbell Back Squats
Bar x 2 x 12
60kgs x 12
100kgs x 12
140kgs x 6
180kgs x 5 - belt,deep
220kgs x 3 - deep
Front squats -Hams to calves always
60kgs x 12
100kgs x 8
140kgs x 8 - yup finally. lower back was fried.
Romanian Dead lifts
RDL
60kgs x 12
100kgs x 12
140kgs x 8 grip gave out.
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
7.5plts x 7, 6plts x 8,4plts x 12, 2plts very narrow foot placement x 12.
45 degree Back extensions
some x some focusing on hamstring which were already fried.
Was done. lower back was fried. legs were fried looked like a fool walking. good workout at the end of a shitty day.
Thursday 18 Mar 2011
Shoulders & Arms
Standing Military Press
Bar x 15,8
60kgs x 10,5,5 felt heavy
80kgs x 5 - heavy
100kgs x 7 - failed halfway on rep 8
Standing lateral raise
last set 20kgs x 12
Hammer curls - strict focusing on contractions
20kgs x 5
24kgs x 5
28kgs x 5
32kgs x 6,6
CGBP
60kgs x 12
100kgs x 10
140kgs x 7 - wrists were feeling it
Pronated biceps curl
EZ bar + 20kgs x 12
EZB + 40kgs x 10
EZB + 60kgs x 4 - too heavy
for the pumpz - 2 sets of…
EZB+40kgs pronated x 6 followed immediately by supinated x 6
Rope press downs
10plts x 12
13plts x 12
stack (16plts) x 20
lying cable curls ala Ruhl hahaha
16 plts x 12, 10 - I like these
lying cable triceps extensions
last set 16 plts x 12
Called it a day. Was not feeling too good. Had a headache, from a hopelessly bad cab driver whose sole purpose was apparently to make his passengers wish they had walked instead. Was really feeling tired and sleepy due to a late night.
20 March 2011 109 kgs 4kgs heavier and leaner from the earlier pics but still look somewhat the same
again no discernable difference from pics on pg 6. Maybe all the additional weight has gone to my arse.
arms have grown to just over 19’s but the peak is still AWOL.
Monday 21 Mar 2011
Chest
Flat barbell bench press
Bar x 15,10,5 - bar felt heavy
60kgs x 12,10 - this felt heavy
100kgs x 10,8
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest barely made it
170kgs x 2 - very hard barely made it
140kgs x 10 + 100kgs x 11 + 60kgs x some 1 1/2s - was shot
Reverse grip smith machine press
40kgs x 12
80kgs x 10
100kgs x 10,10
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 117 x 6 concentrating on the contraction.
Some press downs for elbow health
stack x some x some
Was done. Feeling the effects of the flu and only slept 3 hours the previous night coz the little monster was ill. Joints hurt could not really warm up. Was a really tough session.
Tuesday 16 Mar 2011
Back
Bentover barbell rows
60kgs x a lot
100kgs x a lot - focusing on contracting at the top.
140kgs x 5 straps on
160kgs x 8 - decent with not too much leg drive.
pull downs
last set plt 20 x 6 + a few partials
straight arm pull down
last set stack + 10kgs x 12+3+3 really focusing on the lats
Dumbell rows
40kgs x 35 - had to stop at 35 hands and fingers were rteally sore from the dumbell knurling
cybex eagle machine one arm at a time
some x some
last set stack x 11 - squeezed each rep.
Seated machine rows space age thingy
some x some
plt marked 95 x 6 + plt 55 x 12
face pulls
some x some
last set stack x 15
called it a day. still having teh flu worst than yesterday sore throat, blocked nose etc. All thinggs considered not too bad a session
Wednesday 23 March 2011
Legs
Barbell Back Squats
Bar x 2 x 12
60kgs x 12
100kgs x 8
140kgs x 5
180kgs x 5 - belt,deep
220kgs x 4 - deep
Front squats -Hams to calves always
60kgs x 12
100kgs x 8
150kgs x 3 - really feeling the effects of the flu and slight fever.
seated leg curls
some x some
last set plt 103 x 6
leg extensions
some x some
last set 105 x 12 held contraction for a second or two and lowered slowly
Romanian Dead lifts
RDL
60kgs x 12
100kgs x 8
150kgs x 8 straps.
Game over. That was all i could muster. A rather difficult session due to flu heh. Nose was blocked and was also coughing a little with a mild fever. shitty day. On the bright side I did not get a lower back pump until RDLs even with the heavy back squats.
Thursday 24 Mar 2011
Shoulders & Arms
Standing Arnold presses one arm at a time
20kgs x 8
24kgs x 8
28kgs x 8
32kgs x 8
40kgs x 8
Standing Military Press
Bar x 15,8
60kgs x 10,5
80kgs x 5
100kgs x 3
110kgs x 3
High Pulls
60kgs x 8
80kgs x 3
100kgs x 3
Standing lateral raise
some x some
20kgs x 10 dead stop at the bottom and pause at the top - tough
22kgs x 4
CGBP
60kgs x 12,5
100kgs x 8,5
140kgs x 9 - getting somewhere followed immediately by 100kgs x 11 + 60kgs x 12
Standing biceps curl
EZ bar + 20kgs x 12
EZB + 40kgs x 10
EZB + 60kgs x 5 - heavy
EZB+40kgs 21s followed by EZB + 20kgs 21s
Pullover position triceps extensions
32kgs x 12
40kgs x 6 -wrist felt uncomfortable
Called it a day. Good workout still had the flu cough and congestion.
Tuesday 28 Mar 2011
Chest
Flat barbell bench press
Bar x 15,5
60kgs x 12,5
100kgs x 10,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest
170kgs x 3 - 3rd rep was hard
140kgs x 8 + 100kgs x 12 + 60kgs x some 1 1/2s - was shot
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 117 x 6 concentrating on the contraction.
Incline dumbell neutral grip
40kgs x 15,15 total 30 reps in 2 sets
Standing facepulls
many x many
stack x 12 had to lean back a fair bit to do the reps.
Seated Machine presses
some x some
Called it a day. Still having the flu. Weight was down to 108kgs no real appetite. Nose was blocked was still coughing and still rather unwell haha. Not too bad on the low rep bench though its the high rep stuff that suffered.
Thursday 31 Mar 2011
Back
Dead Hang Pull ups 1 x 12+5+3+2+2+2+1
Bentover barbell rows
60kgs x a lot
100kgs x a lot - focusing on contracting at the top.
140kgs x 6 straps on
160kgs x 8 - more leg drive than last week. Definitely feeling weak
Close neutral grip pull downs
last set plt 18 x 6
straight arm pull down
last set stack + 10kgs x 15 really focusing on the lats
Dumbell rows
40kgs x 40 - was gassed more than anything
45kgs x 10 - Macgyvered plates to the dumbell abit lopsided but it works
50kgs x 10 - Not too bad will up the weight next week
cybex eagle machine one arm at a time
some x some
last set stack x 12 - squeezed each rep.
Called it a day this flu bug’s a bitch so far whoever causght it still has it. Its a prolonged kind of suffereing where you are not really ‘rest in the bed’ sick but you feel ok but capacity to perform physically is diminished due to stuffy nose cough, aches and pain and a really mild fever.
Monday 4 Apr 2011
Chest
Flat barbell bench press
Bar x 15,5
60kgs x 12,5
100kgs x 10,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest
180kgs x 1 - first time ever at 4 wheels per side. weight PR
140kgs x 10 + 100kgs x 12 + 60kgs x some 1 1/2s - was shot
Incline dumbell neutral grip - this was where shit went wrong terribly
set the adjustable bench had 40 kgs in each hand lay back and bam the bench gave way and dropped into its flat position the dumbellsfell out of my hands and now my friggin hands, wrists and fingers are so shot that it is very uncomfortable typing and controlling the mouse. Fucking damn it
stacked 3 20kg plates and placed a one side of a flat bench on it and did
40kgs x 18,15 total 33 reps total in 2 sets
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt plt marked 117 x 7 concentrating on the contraction.
called it a day. WTF could have been worse, much worse. Finally got my 4 plt bench for a rep but would still be sticking to 170kgs for reps.
Wrists, hands forearms were sore from yesterday’s accident but heck it.
Tuesday 5 April 2011
Back
Rackpulls mid shin
60kgs x a lot
100kgs x a lot
140kgs x 6 straps on
180kgs x 3 belt on
220kgs x 3 belt on
260kgs x 1 was aiming for 3 WTF hahaha it is much harder than pulling at the knee caps and also have not done this for long long while.
Close neutral grip pull downs
last set plt 18 x 6 agaain tough
straight arm pull down
last set stack + 10kgs x 15+5 really focusing on contraction. was quite comfortable
Dumbell rows
40kgs x 10 -
45kgs x 10 - Macgyvered plates to the dumbell abit lopsided but it works
50kgs x 10 - Not too bad will up the weight next week
55kgs x 6 - uncomfortable coz the weights made the dumbell lopsided. will improve the design next week.
cybex eagle machine one arm at a time
some x some
last set stack x 13 - squeezed each rep.
as mentioned hands fingers and thumb wrists and forearm really sore from when the bells ripped open my hands yesterday. the are around the left clavicle feels funny as well not to mention the elbows apart from that I m good as gold.
Wednesday 6 April 2011
Legs
Barbell Back Squats
Bar x 2 x 12
60kgs x 12
100kgs x 8
140kgs x 5
180kgs x 5 - belt,deep
220kgs x 4 - deep should have tried for 5 damn it.
Front squats -Hams to calves always
60kgs x 12
100kgs x 8
150kgs x 4 - was tough
seated leg curls
some x some
last set plt 103 x 10
hyperextensions
3 sets x 12 reps
RDL
60kgs x 12
100kgs x 6 stopped it short coz lower back was gone after the hyperextensions and basically was not getting the groove.
Also after backsquats front squat performance bites the dust.
Called it a day. wrist, hands, thumbs and forearms are still very sore and painful.
Thursday 7 April 2011
Shoulders & Arms
Standing Military Press
Bar x 15,8
60kgs x 10,5
80kgs x 5
100kgs x 3
110kgs x 5 - yup coming up nicely
Standing Arnold presses one arm at a time
20kgs x 8
32kgs x 8
40kgs x 5
Standing lateral raise
some x some
20kgs x 12 dead stop at the bottom - tough wrist still hurt
Pin wheel curls
Last sets 32kgs x 8, 5
CGBP
60kgs x 12,5
100kgs x 8,5
140kgs x 9 - followed immediately by 100kgs x 12 + 60kgs x 15
Standing pronated biceps curl
EZB + 40kgs x 10 x 3 wrists are shot
Some cable stuff
some x some
Called it a day. still hurts but to a lesser extent no point pushing it. was happy with the Military Press.
Monday 11 Apr 2011
Chest
Flat barbell bench press
Bar x 15,5,5
60kgs x 12,5
100kgs x 10,5
140kgs x 3 dead stop on chest
160kgs x 1 dead stop on chest
170kgs x 3 - decent speed,3rd rep slower than first 2 zero chance on 4th rep.
140kgs x 11 + 100kgs x 12 + 60kgs x some 1 1/2s - was shot
Incline dumbell neutral grip
40kgs x 15,15 total 30 reps in 2 sets
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 concentrating on holding the contraction.
Standing facepulls
many x many
stack x 15 had to lean back a fair bit to do the reps.
Called it a day. Felt uncomfortable.Was not feeling it at all. Shoulders and elbows felt funky until I was up to 3 plates per side. Just one of those days I guess.
Tuesday 12 Apr 2011
Back
Bentover barbell rows
60kgs x a lot
100kgs x a lot - focusing on contracting at the top.
140kgs x 5 straps on
160kgs x 6 - better than last week- will drop this for rack pulls from mid shin next week onwards
pull downs
last set plt 20 x 6
straight arm pull down
last set stack + 10kgs x 15+3+2
Dumbell rows
40kgs x 10
50kgs x 10 - Macgyvered a 10kg plate to the dumbell
60kgs x 6 - Macgyvered 2 10kg plates to the dumbell
60kgs x 10 - tough - will try to bring up the reps on these the problem is the weight plates would swing about if I dont exercise slow concentrics and eccentrics hah
Called it a day. Note:Time to change things up for back a bit!!!
Thursday 14 April 2011
Legs
Barbell back squats
bar x 2 x 12
60kgs x 10
100kgs x 8
140kgs x 5
180kg x 5 belt on
220kgs x 5 - last rep was a grinder.
END OF WORKOUT!!
Low back was uncomfortable these past few days mainly due to prolonged periods of sitting through work and meetings. Had a freaking 4 hour meeting prior to hitting the gym but soldiered on anyway. On the last set where the last rep was a grinder, I tried to walk the weight onto the hooks and managed to somehow fuck that up as the bar hit the hooks instead so there I was struggling to put the 220kgs bar onto the hooks, managed to get the right side on the hook but the left side was now under the left hook. Was beginning to get worried now as the weight was getting unbearable, managed to some how get the left side on the bar finally after what seemd like an eternity and saved my sorry arse. That could have ended so badly. tweaked my R lower back in the process and called it a day coz it was hurting pretty bad and I could not shake it off. Would now end the last set of squats on the safety pins instead of racking it or at least lower down the damn hooks!
