@ Hanlia
I have done 180kgs in the past in terms of maximal weight and 175kgs x 2 - have this on video somewhere in this log. 200kgs wont be coming anytime soon. My workouts have been rubbish for the past 7-8 months or so - am spinning my wheels so to speak due to other commitments.
Fri 20 Jan 12
military press
bar x 12,5
60kgs x 12,5
80kgs x 5
100kgs x 3
110kgs x 2 - could not lock out rep 3
100kgs x 5 - not too bad
high pulls
60kgs x 10
80kgs x 4,3
100kgs x 3,3
supine pull downs
some x some
plt 20 x 4
1 arm standing dumbell press palms neutral
20kgs x 12
32kgs x 12
40kgs x 12 - rocked this
old school straight arm pull downs
some x some
stack + 15kgs x 10
hammers
32kgs x 10
36kgs x 5
face pulls
some x some
stack x 15
lat raise
some x some
22kgs x 12
called it a day
Tuesday 31 jan 2012
bot in a quick bench session
bar x 12,5
60kgs x 12,12
100kgs x 11,5
140kgs x 3 - paused & paused too long on the last rep and struggled
160kgs x 1 - paused
170kgs x 1 - touch n go aiming for 3 reps but somewhat a one rm now new workweight 160kgs will work to get 5
140kgs x 6 - hard
100kgs all out x 19 - shaking like a leaf
cent over rows
60kgs x alot
100kgs x alot
140kgs x 6 - grip gave WTF
called it a day zzz. getting soft & fat.
Nice training still, man. Keep it going
Thursday 2 Feb 2012
dead hang pull ups
14,5, 3 , 3.
military press
bar x 12,5
60kgs x 12,12
80kgs x 7
100kgs x 5
110kgs x 2 - overdid the previous 2 sets
front squat
60kgs x 8
100kgs x 8
140kgs x 5
160kgs x 2 - upperback was fried could not keep the bar up
high pulls
60kgs x 10
80kgs x 5
100kgs x 2 - upper back was not there today
face pulls
some x some
stack x 15
called it a day.
@ Hanlia thanks
friday 3 feb 2012
Bentover barbell rows
60kgs x 12
100kgs x 8
140kgs x 3
160kgs x 5
140kgs x 12
pull downs
some x some
plt marked 20 x 4
1 arm standing dumbell press palms neutral
20kgs x 12
32kgs x 12
40kgs x 12
hammers
worked up to 32kgs x 9
shoulder prehab
called it a day
Monday 6 Feb 2012
Bench press palooza
bar x some
60kgs x 15,10
100kgs x 12,5
140kgsx x 3 - paused 2s at the bottom
160kgs x 3 - new workweight zzzz
170 x 1 - failed on rep 2- should have skipped this one
140kgs x 7 hit the pins and lost the groove was probably good for rep 8
100kgs x 15 - full range full lockout with momentary pause and the bottom
High Incline dumbells
40kgs x 12,12 - my standing single arm shoulder press last week was with the same weight and I got the same reps What the heck
flies
sets of 8 reps last set plt 110
triceps push down with stack x some
triceps rope pull aparts x a total of 80 reps with light weight elbow prehab.
Called it a day. it is disturbing how weak my benching’s become
Tuesday 7 Feb 2012
Bentover barbell rows
60kgs x 12,12
100kgs x 8,8
140kgs x 6 - straps on
160kgs x 5
170kgs x 3 - this was ugly
140kgs x 15+5
supine close grip pull downs
worked up to stack x 4 + plt marked 13 x 12
Old school staight arms pull downs on a cable crossover machine
15 rep sets,worked up to plt marked 16 x 15
One arm row
40kgs x 10
55kgs x 8
70kgs x 5
85kgs x 7 - probably the ugliest form evver haha
hands free lat pull down contractions held
sets of 15 worked up to stach 16 plt x 15 - using the same cable crossover machine
Inverted rows - girly version
50 rep total in 4 sets hahapathetic but my palms were sore.
Called it a day. 2 consecutive days of training yaay
thursday 9 feb 12
military press
bar x 12,12,5
60kgs x 12,12
80kgs x 5
100kgs x 6 - yup getting there
110kgs x 3 - definitely getting there tough
neutral close grip pull down
some x some sets of 8
last set plt 16 x 8
single arm neutral grip shoulder press
20kgs x 12
32kgs x 12
40kgs x 15 R 11 L
facepulls lots x lots
called it a day
Friday 10 feb 2012
Barbell squats
bar x 15,5,5 - shitty form gonna be a rough day
60kgs x 12 5
100kgs x 8
140kgs x 5
180kgs x 3
220kgs x 2 - deep set up was off feet set too narrow
front squat
60kgs x 8
100kgs x 8
140kgs x 5
160kgs x 2
good mornings
60kgs x 5 x 12
sated leg curls
some x some
called it a day. R outside knee feels funky
Tuesday 28 feb 2012
Easing back into it afte an enforced layoff (work & life)
Chest
Flat Bench
usual warmups till
140 kgs x 3 - this was a real challenge
160kgs x 1,1 - Could not believe it !!! WTF !!!
149kgs x 5 - each rep was painfully slow talk about time under tension
Low incline dumbells
40kgs x 13,10,8 - this was excruciatingly hard
some machine flies
Standing cable presses some x some
called it a day- 2 weeks layoff and shit happens hahaha
Wed 29 Feb 2012
Back
Bentover rows
60kgs x 15,10
100kgs x 12,8 - this was so bloody heavy that it was ridiculous
140kgs x 6 - woah
160kgs x 5 - form was not good
140kgs x 11+4 - pathetic
Pulldowns
some x some
last set plt 18 x 6 - was too hard did not bother going to plt 20 would have been rubbish
old school straight arm pulldowns
some x some
last set plt 16 x 20
one arm dumbell rows
some x some
last set 70kgs x 12
arm free pull downs
stack x 12,15,20
called it a day. Shit am I sore.Also can’t remember the time when such weights felt so heavy.
1 Mar 2012 Thurs
shoulders
Military Pess
bar x 15,12,5
60kgs x 10,10
100kgs x 4 - 4 shaky reps
110kgs x 1 - very shaky rep and shoulder felt real sore after this
lateral raises
some x some
last set 22kgs x 15
Single arm ovehead press
some x some
last set 32kgs x 12 - had more in the tank but R anterior delt hurt
hammer culs
last set 32kgs x 8
reverse culs
ez bar + 40kgs x 8
some rope press downs and called it a day
2 mar 2012 friday
Barbell back squats
Bar x lots - realised that flexibility was good so doing ATG full squats
60kgs x 12,8 - paused at the bottom
100kgs x 10, 5 - paused at bottom
140kgs x 6 - again paused at the bottom
180kgs x 3 - paused - strained the left hamstring from going ATG
220kgs x 1 - shaking like a leaf - legs had the strength but core stability was lacking and the hamstring was not feeling too good.
frontsquats
Did high reps with 60kgs - felt pain when with 100kgs, no way I going to get my regular protocol done so did a high rep 2 min set - legs were pretty much jelly after this
Step ups on a bench with
6 x 6 with 27kg dumbells - bench was a bit too high
Did some other stuff and called it a day. With increased inconsistency comes increase risk of niggling injuries.
Tuesday 6 Mar 2012
Chest
Flat Bench
bar x 15,15,15
60kgs x 15,10
100kgs x 8.12
140 kgs x 3 - better than last week
160kgs x 2 - would fail rep 3
140kgs x 7 + 100kgs x 7 + 60kgs x 5 (1.5s) - dropset went all out on these - tough
BW dips
some x some - did not feel comfortable and was shaking like a leaf long gone are the days of + 40kgs x 10
Low incline dumbells
40kgs x 10,10,8 - drop set took a lot out of me
some machine flies
Standing cable presses some x some
called it a day- feeling a little under the weather and weak.
Thursday
Bentover rows
60kgs x 15,10
100kgs x 8,8 - this was not going well
140kgs x 6
160kgs x 5 - gave up and decided to do rack pulls instead
rackpulls below knees
140kgs x 3
180kgs x 3
220kgs x 3
260kgs x 2
180kgs x 11 - was not a very good idea lowe back was gone
stetches on the heavy pulldown machine
some x some
last set plt 11 x 8
dumbell rows
worked up to 80kgs x 8 ugly reps
handsfree pull ups
stack x 3 x 20 - contractions held
called it a day. damn lower back is fried,
9 Mar 2011 Friday
Against better judgement I decided to Squat
Barbell back squats
Bar x lots
60kgs x 12,12 - paused at the bottom
100kgs x 10,5 - paused at bottom
140kgs x 3 - paused at the bottom
180kgs x 3 - paused back was going belted up
220kgs x 2 - back was gone but decided to do a drop set anyway 180kgs x 6 ATG + 140kgs x 2 - had to terminate back was gone and cramping up
Rested a bit and tried Front squats
60kgs x 2,1,1 - pain was pretty bad I was done.
Wednesday 28 Mar 2012
after another 2 week + layoff due to work
Chest & tris
Flat Bench
bar x 15,8
60kgs x 10,5
100kgs x 8.5
140 kgs x 3 - surprisingly felt decent
160kgs x 1 - hit the pins
160kgs x 3 - this is was good an improvement finally
140kgs x 6
100kgs x 19
Low incline dumbells
40kgs x 15,10,8
some machine flies
cable upper chest exercise
some triceps cable work and called it a day
Thursday 29 Mar 2012
Back shoulders biceps
bentover rows
60kgs x 15,10
100kgs x 10
140kgs x 5
160kgs x 7
140kgs x 10
military press
bar x 15,15
60kgs x 10,10
80kgs x 3
100kgs x 5 - not good but i did hit chest and tris yesterday
pulldowns
worked till plt marked 20 x 5
old school straight arm pulldowns
last set stak x 15+6+4 rest paused
one arm dumbell rows
last set 70kgs x 12
hammer curls
worked till 32kgs x 9
and 36kgs x 4
facepulls
called it a day. Ver decent for not training for weeks. dropping weight but getting chubbier…
Fri 30 March 2011
Squats
bar x 15.10
60kgs x 12,5
100kgs x 8
140kgs x 6
180kgs x 3 - going for 5 or 6 but again there was pain in the inner groin area and that’s that cut the session short .
Tried other exercises for legs but it hurt so called it a day. bummer.
Wednesday 25 april 2012
Chest
Flat Bench
bar x 15,10,5
60kgs x 15,5
100kgs x 12.5
140 kgs x 3 - zzzzz
160kgs x 2 - not good
140kgs x 6 - slow
100kgs x 3 x 5 - dead stop on chest 2s and explode
Low incline dumbells palms facing
40kgs x 17,14,12 - drop set took a lot out of me
dips
bw x 10
bw + 14kgs x 10
bw + 20kgs x 10
bw + 32kgs x 10 - tough
some machine flies
lots and lots of facepulls
called it a day.