Thursday 7 July 2011
shoulders and arms
standing military press
some x some
last set 110 x 3 -got out of groove damn it
did another 100 x 3
lateral raise
some x some
last set 22kgs x 15
dumbell overhead press
20kgs x 12
32kgs x 8
last set right arm 40kgs x 9 Left arm 0- for some reason I could not push the dumbell. Tried it twice and gave up
hammer curls
22kgs x 8
32kgs x 10- good form
36kgs x 5 -good form
CGBP
60ks x 12
100kgs x 8
140kgs x 8 + 100kgs x 12 + 60kgs x 15 - arms were pumped up to 20in after this
ez bar reverse grip curls
bar + 40kgs x 10,10,10,12
rope press down new machine
some x some
last set stack x 10 - tough
called it a day. legs tomorrow.
Friday 8 July 2011
Legs
Barbell Back Squats
Bar x 2 x 12
60kgs x 8
100kgs x 8
140kgs x 5
180kgs x 3 - belt on
220kgs x 3 - belt on too deep bending over
140kgs x 13 - was going for 20 but sneezed on rep 13 and got a stomach muscle cramp had to bail
Front squats
60kgs x 8
100kgs x 5
150kgs x 2 - this was really heavy and stomach was close to cramping up again
military press for shits and giggles
100kgs x 7
seated leg curls
some x some
last set plt 117 x 10
pull thrus
stack x 12,12,12
Called it a day. lowerback was pumped stupid. had a bad back the whole week though. lucky to get in a 4 day week.
Monday 12 July 2011
Flat barbell bench
bar x some x some
60kgs x 15,8
100kgs x 12,5
140kgs x 3 - dead stop on the chest
160kgs x 1 - dead stop on the chest
175kgs x 2 - something happened, pain in the right armpit, chest area - damn but did not hear or feel a tear
145kgs x 6 + 105 x 12 + 65 x 13
Facepulls
some x some
stack x alot
High incline Dumbell Bench
40kgs x 19,14
called it a day. Chest hurts a little. could be a front delt strain. no bruising etc hopefully not a tear.
Thursday 14 July 2011
Bentover rows
60kgs x a lot x 2
100kgs x a lot x 2
140kgs x a few
160kgs x 5- tough
170kgs x 3- shit this was tough
Rackpulls from the shina
100kgs x 5
140kgs x 5
180kgs x 5
220kgs x 3
260kgs x 0 - heh weaksauce
Pulldowns underhand close grip
some x some
last set stack x 7
straight arm pull down using rope
some x some x some
last set stack + 10kgs x 12
Dumbell rows
40kgs x 10 - easy
55kgs x 5 - Macgyvered plates
70kgs x 5 - decent
75kgs x 5 - hard because of the macgyvering of the 5kgs with a strap and holding on to it
70kgs x 10 - decent form
Stretchera(different machine)
some x some
last set plt stack + 20kgs x 12+8+5
Called it a day. Surprisingly did not feel any of Monday’s chest injury. Will not do any pushing for this week just in case.
Friday 15 July 2011
Legs
Barbell Back Squats - high bar position
Bar x 2 x 12
60kgs x 12,5
100kgs x 8
140kgs x 5
180kgs x 3 - belt on
220kgs x 1 - belt on wrists were really uncomfortable- this position keeps me really upright though and also my hams and arse were hurting from the partial deads yesterday
Front squats
60kgs x 8
100kgs x 5
140kgs x 3
150 x 3
160 x 2
170 x 0
seated hamstring curls
some x some
Was done.
threw in some hammers
last set 40kgs x 3 - loose form
called it a day
Monday 18 July 2011
Flat barbell bench
bar x some x some - bloody lump on the wrist is back again. No pain though so good to go
60kgs x 15,8
100kgs x 12,5
140kgs x 3 - dead stop on the chest
160kgs x 1 - dead stop on the chest
175kgs x 2 - attempted rep 3 but was stuck about 6 inches above the chest
150kgs x 7 + 110 x 11 + 70 x 12
Facepulls
some x some
stack x 20+
High incline Dumbell Bench
40kgs x 18,13
pec deck
sets of 10-12
last set plt 96 x 10
on a whim
front squats
bar x alot - due to the pump in the shoulders and chest, the bar did not rest in its usual position
60kgs x 8
100kgs x 8
140kgs x 3
called it a day. not a good idea to do front squats with pumped up chest and front delts
Wednesday 20 July 2011
Back
Bentover rows
bar x some
60kgs x 15,5
100kgs x 15.5
140kgs x 6
160kgs x 4 - tough
170kgs x 6 - shit this was tough felt strong though
140kgs x 20 - first 15 were good last 5 were yanked
Pulldowns underhand close grip
some x some
last set stack x 5 - was weak from bentover rows
straight arm pull down using rope
some x some x some
last set stack + 10kgs x 12
Dumbell rows
40kgs x 10 - easy
55kgs x 5 - Macgyvered plates
70kgs x 5 - decent
75kgs x 7 - hard
Modified Stretchera(different machine)
some x some
last set plt stack + 25kgs x 10
called it a day. Badass back workout. Was soaked with perspiration. wore a tank top and it was damn uncomfortable having people look and stare. I do work out in an ‘office’ gym though
Friday 22 July 2011
Legs
Barbell Back Squats - high bar position
Bar x 2 x 12
60kgs x 12,5
100kgs x 12
140kgs x 6
180kgs x 3
220kgs x 3 - belt on was really deep
240kgs x 0,0 - WTF cant believe it, back then I did this for a double while weighing less hah.
160kgs x 10 - shit this was so tough that I was on the verge of puking and was seeing stars. got to start doing high rep squats again. This was utterly pathetic oh and lower back was fried.
leg curls
some x some
last set 105 x 6
back extensions
x alot
used the hyper extension machine to do many sets of reverse hypers haha looked stupid but worked wonders lower back pain was alleviated.
nilitary press
bar x 12,12
60kgs x 12
80kgs x 5
100kgs x 3
110kgs x 5 - this rocks best ever performance
hammer curls
20 x 12,5,5
32kgs x 13 - very good form
called it a day, high rep squats or squats in general is where I miss having my old training partner who would “whisper sweet words of encouragement”
Monday 25 july 2011
Flat barbell bench
bar x some x some
60kgs x 15,8
100kgs x 12,5
140kgs x 3 - dead stop on the chest
160kgs x 1 - dead stop on the chest
175kgs x 2,0 - cant seem to progress on 2nd attempt lost the groove
150kgs x 7 + 110 x 9 + 70 x 11 -
Facepulls
some x some
stack+10kgs x 12
High incline Dumbell Bench
40kgs x 20,16 - ample rest
pec deck
sets of 10-12 feeling contraction
last set plt 103 x 10
called it a day need to channge protocols not improving but need to minimise strenght loss during the upcoming fasting month.
Tuesday 26 July 2011
Back
Deadlifts
60kgs x a few
100kgs x 2
140kgs x 2
180kgs x 2
220kgs x 1
240kgs x 1
260kgs x 0,0 - bar broke the floor at first attempt, moved a couple of inches and thats it. I think my form and technique sucks probably just using brute force to pull it without technique, likely the same for squats.
Bentover rows
60kgs x 8
100kgs x 8
140kgs x 6
160kgs x 6
170kgs x 7- shit this was tough
straight arm pull down using rope
some x some x some
last set stack + 10kgs x 15
Dumbell rows
40kgs x 10 - easy
55kgs x 5 - Macgyvered plates
70kgs x 5 - decent
75kgs x 9 - hard but more like kroc rows
Modified Stretchera(different machine)
some x some
last set plt stack + 25kgs x 12
Did some technique work with 60kgs for deads
Called it a day, frustrated that strength had regressed on most of the major lifts.
Wednesday 27 July 2011
shoulders and arms
standing military press
bar x 15,5
60kg x 15,5
80kgs x 5
100kgs x 3
110kgs x 3
115kgs x 2 - Damn it rep 2 was a heck of a grinder
neutral close grip pull downs
12plts x 10
14plts x 12
16plts x 8
17plts x 6 + 12plts x 7
lateral raise
some x some
last set 22kgs x 17- most reps ever at this weight
hammer curls
20kgs x 5
24kgs x 5
32kgs x 5
36kgs x 6 -good form
incline cench instead of CGBP
60ks x 12
100kgs x 8
140kgs x 4 - pathetic was really really tired
reverse grip curls
bar + 40kgs x 12
bar + 50kgs x 8
rope press down
some x some
last set stack x 12+5+3
called it a day. Was really really tired.
140 x 3
crotch shot FTW.
Only place for me to put the damn mobile phone and it was slanted upwards so perspective was screwed.
175 x 2 pathetic
These videos are of Monday’s 25 Jul 2011 international bench day workout. unfotunately it is DIY hence lousy angle and perspective and also had to edit some parts to remain largely anonymous.
Wednesday’s 27 July 2011 Military Press 100kgs x 3
same session 110kgs x 3. would usually go all out on these but felt strong.noticed that the 5kg plates are not really visible in the vid
Afterwhich I did 115kgs x 2 but only got a video of the bench coz another chap bumped into the bench and the camera phone landed face down on the bench haha in any case rep 2 was a bitch in that one.
Friday 29 July 2011
sigh lower back was shot from sitting the whole day
Legs
Barbell Back Squats - high bar position
Bar x 12
60kgs x 12
100kgs x 12
140kgs x 5
180kgs x 3
220kgs x 4 - belt on
240kgs x 1 - WTF hit the upright on the way out was just a little off centre. Think that I cut it a little high…
Front squats
60kgs x a few
100kgs x 5
140kgs x 6
160kgs x 2
leg curls
some x some
last set 115 x 7 + 75 x 20 - major hurt
leg extensions
some x some
last set 125 x 13 or so.
called it a day. lower back felt better after the session haha i donno why. vids to follow
diy vids. had to balance the phone to take the vids, lousy angle to see depth. the restraints are set so low that the barbell wont touch it even when I was ATG
140kgs