Thursday 26 Apr 2012
Back
Bentover rows
60kgs x 15,10
100kgs x 12,5
140kgs x 6 - heavy
160kgs x 5,3 - form was not good did a second set but was worse. terminated
Pulldowns
some x some
last set plt 20 x 4 - zzzzz
burn out plt 15 x 12
old school straight arm pulldowns
some x some
last set stack +15kgs x 10
one arm dumbell rows
some x some
last set 80kgs x 8
arm free pull downs
stack x 15,15,15
face pulls
some x some
called it a day
friday 27 apr 2012
legs
Barbell box squats - parallel with 2 second pauses
Bar x lots
60kgs x 12,12
100kgs x 10,5
140kgs x 5
180kgs x 3
200kgs x 2 - tough almost lost the second rep
140kgs x 10- gassed
military press
bar x lots
60kgs x 10,5
80kgs x 3
100kgs x 3
110kgs x 1 - WTF moment here shoulders look better but military pressing is rubbish nowadays
bulgarian split squats dumbells (weight per dumbell)
14kgs x 10
20kgs x 10
32kgs x 8
leg curls
some x some
last seet plt 105 x 6 - tough
some other random stuff and called it a day. For some reason, box squats have always been tough for me and not too bad given that i have not trained for quite some time.
Friday 22 June 2012
Got in a session after such a long lay off - random shit
front squats
bar x many x many
60kgs x 10, 8 - omg this was heavy
100kgs x 10,5 - was tempted to use this as work weight
140kgs x 3,3 - WTF this was it
100kgs x 12+4+4 - decided to do a rest pause set due to pathetic weights being used.Almost puked after.
military press
bar x lots xlots
60kgs x 10, 5 - this was actually challenging, no seriously…
80kgs x 4 - this was really tough
100kgs x 2 - miserable this was really all out effort third rep was 50/50
One arm shoulder press
32kgs x 10
36kgs x 10
40kgs x 8R, 4L - Left shoulder was tweaked I think
face pulls
lots x lots
stack x 15 - with a pause
one arm pull downs
some x some
stack x 6
old school straight arm pull down
some x some
stack x 12
Called it a day. First time training at the newly renovated gym. Squatted in a cage but the cage faced a window. Miltary pressed in the usual power rack but that faced a wall and is directly under the air con blower. Screwed up the set up and the reps as I’m used to seeing myself in the mirror when I set up and lift. Am really weak by previous standards after the inconsistent training topped off with 2 months of no training.
Monday 25 June 2012
Chest
Bench
bar x lots x lots
60kgs x 10,10
100kgs x 10, 5 - this was taxing
140kgs x 3 - tough
160kgs x 1 - this is now a one rep max zzzzz
140kgs x 4 - tough
100kgs x 13 - burn out set - depressing to think that one year ago this was 140kgs x 12
Incline dumbell
40kgs x 12.13,9
Machine flys
some x some
facepulls
lots
stack x 15 + 8
single arm dumbell floor presses
40kgs x 15,12
Called it a day. Training under an air conditioning blower sucks. Was quite weak. Hopefully tomorrow would be better.
Tuesday 26 June 2012
Back
Bentover rows
60kgs x 15,10
100kgs x 12,8
140kgs x 6 - woah
160kgs x 6 - barely acceptable form
140kgs x 13 - decent
Pulldowns
some x some
last set plt 20 x 3 + plt 12 x 14
old school straight arm pulldowns different machine
lots x lots
last set stack x 6
one arm dumbell rows
40 x 12
55 x 12
last set 70kgs x 12
standing face pulls
lots x lots
arm free pull downs
stack x 20,20,12
cybex machine thingy for the pumpz
some x some
called it a day. Aircon over the rack was off today which was good.
Wed 27 June 2012
shoulders & arms
Military Press
bar x 12,12
60kgs x 10,10
80kgs x 5
100kgs x 3 - failed rep 4
high pulls
some x some
80kgs x 3
90kgs x 5 singles - no grip so had to do singles
Single arm ovehead press
some x some
last set 40kgs x 10 R, 7 L
Partial raise
some x some
last set 30kgs x 10
hammer culs
last set 32kgs x 8
Dips
last set bw+32kgs x 10
dead stop tricep floor extensions dumbells
18kgs x 12,9,6 - tough really tough
lots of cable work for arms
double biceps
press downs with handles
overhead extensions
and called it a day.
Thursday 28 June 2012
Legs
Front squats
bar x many x many
60kgs x 10, 12
100kgs x 10,5
140kgs x 5 - belt on 2 reps better than last session
160kgs x 1 - was quite straight forward.
Goodmornings
60kgs x some x some - lower back was gone from sitting through endless meetings the whole freaking day
RDLs
60kgs x 12,12
100kgs x 10,10
140kgs x 8 - tough again lower back was gone
Bulgarian Split Squats DBs
22kgs x 10,10
32kgs x 10,8
Glute bridges off the floor
50kgs x 15,15,15
70kgs x 12,12
90kgs x 12 - hams were cramping up
some other random stuff for legs and called it a day. Tough workout. Lower back was screwed from sitting the whole day so it did affect the workout. Still working in the rack facing a wall.
Friday 29 June 2012
Randoms
Upper chest
high incline bench
60kgs x 10,12
100kgs x 10,10
120kgs x 5,5
140kgs x 1 = wtf
100kgs x some
close grip pin press dead stop 4 inches off chest
60kgs x a lot
100kgs x a lot
face pulls x lots
Dumbell floor press single arm
40kgs x 15,15,12
press downs - stack x lots
some other stuff and called it a day - felt run down and weak.
Monday 2 July 2012
Chest
Bench
bar x lots x lots
60kgs x 12,12
100kgs x 12,12 - this was taxing
140kgs x 3 - ok
160kgs x 2 - would fail rep 3
140kgs x 4 - failed rep 5
100kgs x 14 - burn out set
Incline dumbell
40kgs x 12.10,10
Machine flys
some x some
plt 103 x 6,6
facepulls
lots
stack x 15,15
single arm dumbell floor presses
40kgs x 12,12
ok training day still not recovered from last fridays session tough weekend did not eayt anything much.
Tuesday 3 July 2012
Back
Bentover rows
60kgs x 15,15
100kgs x 12,8
140kgs x 8
160kgs x 8 - again barely acceptable form
140kgs x 12 - decent
Pulldowns
some x some
last set plt 20 x 5 + plt 12 x 12
old school straight arm pulldowns usual machine
lots x lots
last set stack x 15
one arm dumbell rows
40 x 12
55 x 12
last set 70kgs x 12- this was very decent will be upping the weight next week
dumbell chest supported rows
32kgs x 12,12,12
arms free pulldown
stack x 20,20,20
decided to do speed rack pulls from below the knees
did sets of 3 and worked up to 180kgs
then decided to do a high rep set with the 180kgs
180kgs x 12
called it a day - good session strength is slowly coming back
Wed 4 July 2012
shoulders & arms
Military Press
bar x 12,12
60kgs x 10,8
80kgs x 5 - this was much better than last week
100kgs x 3 - failed the 4th rep again
105kgs x 2 - was ok
110kgs x 1 - failed 2nd rep
100kgs x 3 - ok
Single arm ovehead press
some x some
last set 40kgs x 12 R, 8 L
Partial raise
some x some
last set 30kgs x 15
Dips
BW x 12
bw +20kgs x 12
bw+32kgs x 10
BW + 40kgs x 6
hammer curls
some x some
32kgs x 10- good form
36kgs x 4
dead stop tricep floor extensions dumbells
18kgs x 15 - tough
22kgs x 8 - tough
press downs
stack x sets of 15
overhead extensions
sets of 10 with plt marked 13
and called it a day. Military presses are still weak but good to put 110kgs overhead again.
Thursday 5 July 2012
Legs
Front squats
bar x many x many
60kgs x 10, 12
100kgs x 10,10
140kgs x 6 - better than last session
160kgs x 2 - not bad
RDLs
60kgs x 12,12
100kgs x 10,10
140kgs x 8 - lower back was gone
leg press
120kgs x 10
160kgs x 10
200kgs x 10
240kgs x 10
280kgs x 12 + 4 + 4 - jelly legs
bulgarians ss
22kgs x 8,8,7
called it a day. Back was funky since yesterday.
Monday 9 July 2012
Chest
Bench
bar x lots x lots
60kgs x 12,5
100kgs x 12,5
140kgs x 3 - ok
160kgs x 3 - fought for the 3rd rep. it was hard.
140kgs x 6 - not bad
100kgs x 16 - burn out set
Incline dumbell
40kgs x 15.12,10
floor flys sets of 12-15 reps
18kgs, 22kgs, 24kgs, 26kgs x
single arm dumbell floor presses
40kgs x 15,15,10
Machine flys for the pump
some x some
last set plt 103 x 10 + plt 68 x 10 = plt 47 x 10 partials
called it a day. R arm and wrist feeling funky.
Tuesday 10 July 2012
Back
Bentover rows
60kgs x 10,10
100kgs x 12,8
140kgs x 6
160kgs x 8 - barely acceptable form
140kgs x 10 - 2 less than last week my lower back was shot
Pulldowns
some x some
last set plt 20 x 4 + plt 12 x 12
old school straight arm pulldowns usual machine
lots x lots
last set stack x 15,15
one arm dumbell rows
40 x 12
55 x 12
last set 70kgs x 12- was supposed to up the weight.very decent.
facepulls
some x some
stack x 15,15
dumbell chest supported rows
32kgs x 12,12,12
decided to do speed rack pulls from below the knees
did sets of 8-10 and worked up to 200kgs
200kgs x 7
called it a day - lower back was fucked before the workout got better during and was back to square one after. sucks
Thurs 12 jul 12
shoulders & arms
Military Press
bar x 12,12
60kgs x 10,8
80kgs x 5 - decent
100kgs x 5 - 2 more than last week
110kgs x 2- would have failed rep 3
High pulls
Some x some
Last set 100kgs x3
Single arm ovehead press
some x some
last set 40kgs x 15 R, 7 L - pulled something in the L shoulder stretching prior to this set
Lateral raise
Some some
Last set 20kgs x8 -left shoulder funky
Finished off with partials
26kgs x30
30kgs x 15
Dips
BW x 12
bw +20kgs x 12
bw+32kgs x 10
BW + 40kgs x 7-L shoulder was fucked
hammer curls
Some some
32kgs x 10- good form
dead stop tricep floor extensions dumbells
22kgs x 15 - tough
22kgs x 12 - tough
press downs and called it a day
Strained L shoulder overdid the stretching -brilliant!!!
Friday 13 July 2012
Legs
Front squats
bar x many x many
60kgs x 10, 12
100kgs x 10,10
140kgs x 3
160kgs x 3-one more than last session
Zercher squats
60kgs x 8,8
100kgs x 4,4,6,6,6,4
Lots of light hamstring work
Machine leg curls
Bridges with light weights high rep stuff.
called it a day. Back was really screwed
Monday 16 July 2012
Chest
Bench
bar x lots x lots
60kgs x 12,10
100kgs x 12,5
140kgs x 3
160kgs x 3 - smoother than last week
140kgs x 8 - 2 more than last week
Incline dumbell
40kgs x 20,10,9,11 total 50 - training partner’s idea
floor flys sets of 12-15 reps
18kgs, 22kgs, 24kgs,
single arm dumbell floor presses
40kgs x 15,15,18
Machine flys for the pump
some x some
last set plt 103 x 10 + plt 68 x 10 + plt 47 x 10 partials focusing on the contractions
called it a day. Not bad should have tried for the 4th rep at 160 but it would have been 50:50.
Tuesday 17 July 2012
Back
Bentover rows
60kgs x 10,10
100kgs x 12,5
140kgs x 5
160kgs x 8 - form was better than last week
Pulldowns
some x some
last set plt 20 x 5 + plt 13 x 12
old school straight arm pulldowns usual machine
lots x lots
last set stack x 16,15
one arm dumbell rows
40 x 12
55 x 12
75 x 10 - these were dead stop
rack pulls from below the knees
did sets of 3 and worked up to 200kgs
200kgs x 8
Few sets of Reverse pec deck
Called it a day. Decent session.
Wed 18 jul 12
shoulders
Military Press
bar x 12,12
60kgs x 10,12
80kgs x 5
100kgs x 5
110kgs x 2- same as last week
Kneeling neutral grip pulldowns
Stack x 12,12,12,12 -these are great only problem would be the loading
Single arm ovehead press
some x some
last set 40kgs x 8L8RL - slow concentric and eccentrics
Fooled around with the upside down kettle bell presses
Struggled to keep the bells upright even with 12 kgs x 12 reps .
Lateral raises
12 kgs 8x8 protocol 20sec rests - slow and controlled . shoulders got pumped
Called it a day decent but did not better klast weeks shoulder session
Thurs 19 jul 12
Arms
High incline bench
bar x 12,12
60kgs x 10,8
100kgs x 8,8
140kgs x 3
120kgs x7+100kgs x6+80kgs x8
Pinwheel Curls
22kgs x10
24 kgs x10
26kgs x8
20kgs x15
Dips
BW x 20
bw +20kgs x 12
bw+32kgs x 10
BW + 40kgs x 7
hammer curls
Some some
32kgs x 8
dead stop tricep floor extensions dumbells
20kgs x15,15,12
Seated hammer curls
20kgs x12,12,12
Reverse grip press downs and called it a day. Arms were pumped silly.