Barbell Bench
bar x 12,12
60kgs x 12,5
100kgs x 8,5
140kgs x 3 - felt a bit heavy full 2 second deload for shit and giggles
160kgs x 1 - easy
175kgs x 1 - failed on rep 2 could not lock it out
140kgs x 9 + 2 - hit the pins on rep 7 managed to crnk out another 2 and rest paused another 2 damn
dumbell incline
40kgs x 15,12 - 0ne less than last week
machine flys
some x some
last set drop set plt marked 117 x 8 + 68 x 10
triceps rope press downs
stack x some x some
Called it a day. Felt a little off today after a really taxing day in the heat the whole of yesterday. Weighed in at around 108.5kgs. Weight and size is coming back.
Barbell Bench
bar x 12,12
60kgs x 12,5
100kgs x 8,5
140kgs x 3 - easy
160kgs x 1 - easy
175kgs x 1 - first rep was smooth, failed on rep 2 - could not lock out- dropping the weight to 170 to work back up
150kgs x 6 + 110kgs x 10 + 70kgs x 12 drop set - damn - dry heaved afterwards
dumbell incline
40kgs x 17,10 - dropset killed this
machine flys
some x some
last set plt marked 121 x 7
close grip pin press
bar x 10,10
60kgs x 10
100kgs x 3
120kgs x 3 - shit this was unbelievably hard
100kgs x 5 - again really hard coz triceps were frried from benching earlier
called it a day tough workout should have gotten 175 x 2 given the speed that the first rep went up but could not lock it up also apparently I don’t really bench with leg drive according to a lightweight powerlifter.
Wed 12 oct 2011
Back
Bentover barbell rows
60kgs x 12,12
100kgs x 12,5 - focusing on contracting at the top.
140kgs x 8 straps on
165kgs x 9 - only as decent as last week but 3 more reps though
140kgs x 12+5
supine close grip pull downs
12plts x 12
14plts x 3
16plts x 3
18plts x 3
20plts x 5
straight arm pull down
some x some
last set stack + 15kgs x 12
Modified stretchers
some x some
stack + 10kgs x 8
stack + 20kgs x 8
stack + 40kgs x 8 - again awkward set up issues
one arm pulldowns
10plts x 10
12plts x 10
14plts x 10
16plts(stack) x 6 - tough but they were good keeping these
Dumbell rows
40kgs x 10
55kgs x 10
75kgs x 10 - decent
Facepulls
sets x reps
last set
stack x 12 palms facing out + 10 reps palms facing each other
Called it a day good workout upper back was pumped silly
Thursday 13 Oct 2011
Legs
Squats
bar x 6,6,6,6 - could not find the groove and upper back is so damn tight
60kgs x 6,6,6 - groove not there this was gonna be a tough session
100kgs x 8
140kgs x 3
180kgs x 3 -
220kgs x 3 - really deep touching the restraints hams on calves for 2 reps not my usual groove
Front Squats
60kgs x 5
100kgs x 5
140kgs x 3
160kgs x 1 - was really fast too fast that the bar set up altered had to terminate set
military press- not a good idea but no other day to hit the gym
bar x 12,12
60kgs x 5
80kgs x 3 - fast
100kgs x 3 - fast
110kgs x 3 - fast
120kgs x 1 - Tough
lateral raise
last set 22kgs x 15 + 5
Called it a day- Squats were weird - just could not get into the grrove got better though by the end bar was set higher than normal and for some reason the squats were really deep, way too deep in fact.
Barbell Bench
bar x 12,5,5.5 could not get the groove
60kgs x 12,5
100kgs x 8,5
140kgs x 3 - damn
160kgs x 1 - WTF - this was like all I could muster - ridiculous!!
Incline Barbell
60kgs x 12,10
100kgs x 8,5,5
140kgs x 3 -tough
100kgs x 12 + 4
Dumbell floor presses one arm at a time
32kgs x 15
36kgs x 12
40kgs x 10
machine flys
some x some
last set plt marked 103 x 10
Damn after 3 weeks of no training and under eating as well as junk food , strength was pretty much shit.
Deadlifts
60kgs x 8
100kgs x 4
140kgs x 3
180kgs x 3
220kgs x 1 - WTF
240kgs x 0,0,0 - WTF x 3. 3 failed attempts at a weight which I could lift for a few reps
Bentover barbell rows
60kgs x 12
100kgs x 8 - focusing on contracting at the top.
140kgs x 6 straps on
150kgs x 3 - 3! WTF
straight arm pull down
some x some stack sets of 12
Barbell Bench
bar x 5,5.5
60kgs x 12,5
100kgs x 8,5
140kgs x 3 - hard
160kgs x 1 - decent
170kgs x 1 - failed on 2nd rep just could not lock it out
Incline Barbell
60kgs x 12,10
100kgs x 8,5
140kgs x 3 - same as last week failed on 4 again could not lock out
Dumbell floor presses one arm at a time
32kgs x 15
40kgs x 10,10,10,13
machine flys
some x some
last set plt marked 110 x 8 + 61 x 8
called it a day. Felt a bit better today. been using an adjustable bench which is a bit low this past two weeks will revert to the usual flat bench next week.
Wed 10 nov 2011
Back
Bentover barbell rows
60kgs x 12,8
100kgs x 12,5 - focusing on contracting at the top.
140kgs x 5 straps on
170kgs x 3 - form was rubbish
140kgs x 12+3
old school straight arm pull down
some x some
last set stack + 15kgs x 8 - focused on form this was tough
Modified stretchers
stack + 10kgs x 12
stack + 20kgs x 12
stack + 30kgs x 12
stack + 40kgs x 8 - awkward set up issues
Dumbell rows
40kgs x 10
55kgs x 10
70kgs x 12 - surprisingly good form!!
one arm pulldowns
10plts x 12
12plts x 12
14plts x 8
16plts(stack) x 6 - tough really tough
Called it a day initially rough going but turned into a good workout upper numbers were decent skipped deads so as to not affect leg training too much tomorrow.
Thursday 11 Nov 2011
Legs
Squats
bar x 10,6 - could not find the groove understandable last time i trained legs was oct 13
60kgs x 6,6,6 - groove not there this was gonna be a tough session
100kgs x 8,6
140kgs x 3
180kgs x 3 -
220kgs x 1 - really deep but thats all I had
Front Squats
60kgs x 5 ,5 - heavy not going well
100kgs x 5, 5 - omg
140kgs x 3 - was all i had
leg press
80kgs x 10
160kgs x 10
240kgs x 20 - these were good n i was gassed
seated leg curls
some x some
plt 95 x 8
rdls
some x some
last 100kgs x 8 + seated leg curls plt 65 x 12 held contractions
improvised reverse hypers
4 x 10
called it a day. tough workout felt nauseous at the end of it haha good times.
Barbell Bench
bar x 5,5.5
60kgs x 12,5
100kgs x 10,5
140kgs x 3 paused - hard
160kgs x 1 paused - decent speed
170kgs x 1 - failed on 2nd rep againn just could not lock it out - amazing what was a four rep weight is now my one rep max in a matter of months
150kgs x 4
140kgs x 4
100kgs x 13
60kgs x 7 - performed one and half reps
Incline dumbell
40kgs x 18,9
Dumbell floor presses one arm at a time
40kgs x 10,10,10,15
machine flys
some x some
last set plt marked 117 x 8 + 61 x 8
press downs
some x some
last set stack +15kgs x 12
towel extensions
last set stack x 5
kick backs - seriously
12kgs x 10 = contraction held
called it a day. Bench is a mess. Resetting to a lower work weight.
Wed 17 nov 2011
Back
Bentover barbell rows
60kgs x 12,8
100kgs x 12,5 - focusing on contracting at the top.
140kgs x 5 straps on
170kgs x 5 - generous leg drive
140kgs x 15+5 - was gassed
pull downs
12plts x 12
15plts x 8
18plts x 3
20plts x 4+2+1 - damn tough
old school straight arm pull down
some x some
last set stack + 15kgs x 8 - focused on form this was tough
Modified stretchers
stack + 10kgs x 12
stack + 20kgs x 12
stack + 30kgs x 12
stack + 40kgs x 8 - awkward set up issues- can t add more weight because of set up
Dumbell rows
40kgs x 10
55kgs x 5
70kgs x 5 -
75kgs x 10 - these were tough
prehab - shoulders - for some reason my R shoulder feels funny
YTWs 3 sets of 10,10,10 minimal weight - 2kg dumbells elicied a lot of stares hah
Hammer curls
20kgs x 6
26kgs x 6
32kgs x 6
36kgs x 6
lying cable curls
10plts x 12
13plts x 8
16plts x 6
called it a day - weird irritating sensation in the R shoulder.
Tues 29 nov 2011
Back
Bentover barbell rows
60kgs x 12,8
100kgs x 12,5 - focusing on contracting at the top.
140kgs x 3 straps on
170kgs x 3 - WTF this was rubbish
140kgs x 10 - was gassed
old school straight arm pull downs with rope
some x some
last set stack + 10kgs x 8 - focused on form this was tough
Modified stretchers
stack + 10kgs x 12
stack + 20kgs x 12
stack + 30kgs x 12
stack + 40kgs x 10 - awkward set up issues
Dumbell rows
40kgs x 10
55kgs x 5
75kgs x 10,5 - Woah
Wednesday 30 Nov 2011 - last trained legs 19 days ago zzzzzz
Legs
Squats
bar x 10,10,10 - groove was gone felt uncomfortable
60kgs x 12 - better
100kgs x 10
140kgs x 5 - deep
180kgs x 3 - deep
220kgs x 1 - really deep failed on rep 2 pain in the L inner thigh near the groin fuck!! this used to be rep weight!!! for crying out loud not max attempts
Front Squats
60kgs x 5,5,5,5 - pain was present decided to give up
seated leg curls
some x some
plt 103 x 8
since the pain in the inner thigh was persistent, I decided to do what any sensible person would do Deadlifts
after leg curls nonetheless
60kgs x 5
100kgs x 3
140kgs x 3
180kgs x 2
220kgs x 2 - tough reps
240kgs x 0 - sonovabiatch - 2 months ago this would have been an easy double nowadays …
leg press - slow eccentrics
120kgs x 10 - no pain yay
160kgs x 10
250kgs x 12 - these were good n I was gassed
280kgs x 8
320kgs x 6 - tough, legs were shaky
goodmornings
lots x lots with 80kgs - legs were shaky
some standing ab work with something i lifted off Steve P’s log at elitefts.
inconsistent training has made me week n injury prone. now feeling like ive been run over by a bus third day of training this week.