Upper chest and arms - last trained arms IIRC 5 months ago
Incline barbell
bar x 12,12
60kgs x 10,8
100kgs x 10,5
140kgs x 4
150kgs x 2 - ridiculous
100kgs x 12
ez bar curls
bar +20kgs x 12 supinated, 12 pronated
bar +40kgs x 12 supinated
bar + 50kgs x 8 supinated
bar + 55kgs x 4 supinated
bar + 40kgs x 17 supinated
bar + 40kgs x 12 pronated
close grip bench press
bar x 10,10
60kgs x 12
100kgs x 12
140kgs x 3
145kgs x 3 - WTF
hammer curls
20kgs x 8
26kgs x 6
32kgs x 6
36kgs x 4
Press downs
some x some
stack + 20kgs x 8
overhead extensions
some x some
stack x 9
one arm cable curls
plt 5 x 12
plt 7 x 12
bentover dumbell curls
22kgs x 15
26kgs x 12
28kgs x 11
called it a day. Aching all over. Did more pressing over the past 4 days than the past few weeks combined.
Military Press
bar x 10,10,10
60kgs x 12,5
80kgs x 5
100kgs x 5 - still had 1 more in the tank
110kgs x 2 - finally something decent. An additional 3 reps and I’m bacnk in business
high pulls
60kgs x 10,5
80kgs x 5,5
100kgs x 2,2,2
1 arm standing dumbell press palms neutral
32kgs x 12
36kgs x 10
40kgs x 8
lateral raise
14kgs x 8
18kgs x 8
22kgs x 12
hammer curls
20kgs x 5
26kgs x 5
32kgs x 10 - all reps were controlled
overhead extensions
stack x 12,12,12
press downs
stack x 15,15
pronated ez bar curls
bar + 40kgs x 12,10,12
seated incline curls
10kgs x 12,12
16kgs x 8,8 - these were hard
called it a day. overhead pressing strength is improving at leat but r shoulder complex still feels weird though
Supposed to be Legs but spent a lot of time in the washroom with diarrhoea haha. Squats when having diarrhoea was never gonna be a good idea.
In between the pain and the frequent washroom breaks…
barbell back squats
worked up to 180kgs x 3 - dangerously close to crapping in my shorts - abort
front squats
worked up to 140kgs x 1 - lost it on rep 2 due to upper back fatigue from snatch deads and high pulls n pussylitis
called it a day. gave up.l wasted the long trip to the gym still having the runs.
one arm dumbell rows
40kgs x a lot
55kgs x 8
70kgs x 8
80kgs x 5,7 - tough
Bench press
bar x some
60kgs x 8,5 - been so long that i ve forgotten how to bench
100kgs x 8, 5 - damn
140kgsx x 2 - hit the pins on the way up
140kgs x 1 - again hit the pins pissed and decided to up the weight
160kgs x 2 - paused
140kgs x 3 - paused
100kgs x 17 or 18 - gassed
much strong stuff right here. format looks pretty consistent with military press, squat, bench press being the main movers in each day etc. Training by feel now or following any routine? PMed.
I am not following any program atm. train mostly by feel. Principles are consistent with most decent programs though. Nowadays I train anytime I can due to my current work schedule. This week was brilliant in the sense that I got in 3 sessions. lately i ve been getting in about 5 sessions a month! haha compared to my usual 4-5 sessionsa week previously which sucks big time.
Bench press w a bad wrist courtesy of my 4 yr old
bar x some
60kgs x 8,5
100kgs x 8,5
140kgsx x 3 - paused
160kgs x 3 - prob would fail rep 4
drop set 140kgs x 6 + 100kgs x 7+ 60 x 15
one arm dumbell rows
40kgs x a lot
55kgs x 8
70kgs x 8
85kgs x 7 - form was better
Sorry, forgot to respond to PM. I should train with you one day , but I’m just a small lifter ha. Anyway, great lifting, with rows being one of them. What do you think about using some sort of progression on squats and bench press ?
Like 5/3/1 or like what some others do: from 8s, they drop to 6s over a couple weeks, then 5s, 3s, then singles, while starting from light to heavy over a period to milk gains.
@Hanlia
The name of this game is progression as long as you are getting stronger in a given rep range the program does not really matter in my opinion.
Currently I am not training regularly due to work commitments so I basically am doing whatever I can to minise loss in strength and size.
legs
Barbell squats
bar x 15,5,5 - shitty form gonna be a rough day
60kgs x 12 5
100kgs x 8
140kgs x 6
180kgs x 3- full squats- tough
220kgs x 1 - deep - would fail rep 2
front squat
60kgs x 8
100kgs x 8
140kgs x 5
160kgs x 2 - better than last week