Friday 20 July 2012
Legs
Front squats
bar x many x many
60kgs x 10, 5
100kgs x 10,5
140kgs x 5
160kgs x 3
170kgs x 0,0 - two failed attempts as upper back caved twice and the bar rolled off WTF
Zercher squats
60kgs x 12,10
100kgs x 10
120kgs x 8
140kgs x 2 - not bad considering this is the 2nd time i’m doing this movement
Lots of light hamstring work
Machine leg curls till i could not straighten the leg without cramping up
called it a day
Monday 23 July 2012 -3rd day of fasting
Chest
Bench
bar x lots x lots
60kgs x 12,10
100kgs x 5,5
140kgs x 3 - very smooth
160kgs x 2- smooth but would fail rep 3
140kgs x 8 - not bad at all
Incline dumbell
40kgs x 15,10
Machine flys for the pump
One set 10+10+10
called it a day 25 mins.training after 13hours without food and drink sucks visibly smaller and flatter in only 3 days
Tuesday 24 July 2012 -day 4
Back
Rack pulls
60kgs x5
100kgs x3
140kgs x 3
170kgs x 3
200kgs x 3
220kgs x 3
Neutral close grip kneeling pulldowns
8 plts x 12
10 plts x12
12 plts x 10
one arm dumbell rows dead stop
40kgs x 10
55 kgsx 5
70kgs x9
Called it a day. Really tough running on fumes …
Thurs 26july 12 - day 6
shoulders
Military Press
bar x 12,12
60kgs x 10,12
80kgs x 5
100kgs x 3,3 - decided against increasing the weight
Kneeling neutral grip pulldowns to the chest
6plts x12
8plts x12
10plts x12
12plts x10
14 plts x8
15plts x 5
Single arm ovehead press
some x some
last set 40kgs x 8L8RL - slow concentric and eccentrics - really tough
Called it a day 25 left shoulder feels funky. Was weak initially 100x3 was all I had
Friday 27 July 12
Legs
Leg press
Normal feet placement controlled eccentric
80kgs x15
120kgs x12
160kgs x 6
200kgs x 6
240kgs x 6
270kgs x 6
300kgs x 6
320kgs x 6
360kgs x 6
Narrow feet placement 3s negatives
240kgs x 4
200kgs x 6
160kgs x 6
120kgs x 10,10
Called it a day only had 25 mins to train racks were occupied leg press was empty so leg press it was had to rush thru it so for earlier sets rest period was time taken to add a plate on each side and getting in position more rest on heavier sets though full ROM but no locking of the knees.
Monday 30 July 2012 -10 day of fasting
Chest
Bench
bar x lots x lots
60kgs x 12,10
100kgs x 10,5
140kgs x 3 - very smooth
160kgs x 3- rep 3 was slow
140kgs x 6 + 100kgs x 8 + 60kgs x12
Incline dumbell
40kgs x 12, 10
Machine flys for the pump
One set plt 75 10+10+10
called it a day 25 mins volume work sucks when fasting …
Tuesday 31 July 2012 -day 11
Back
Rack pulls
60kgs x5
100kgs x6
140kgs x 3
170kgs x 3
200kgs x 3
230kgs x 3
Neutral close grip kneeling pulldowns
10 plts x12
12 plts x 10
14 plts x 8
16 plts x 5 - need to anchor myself
one arm dumbell rows dead stop
40kgs x 10
55 kgsx 5
70kgs x 12 - very good form
Called it a day. Pissed off
Tuesday 31 July 2012 -day 11
Back
Rack pulls
60kgs x5
100kgs x6
140kgs x 3
170kgs x 3
200kgs x 3
230kgs x 3
Neutral close grip kneeling pulldowns
10 plts x12
12 plts x 10
14 plts x 8
16 plts x 5 - need to anchor myself
one arm dumbell rows dead stop
40kgs x 10
55 kgsx 5
70kgs x 12 - very good form
Called it a day. Pissed off
Thurs 2 Aug 12 - day 13
shoulders
Military Press
bar x 12,12
60kgs x 10,12
80kgs x 5
100kgs x 4 -tough
110kgs x 1
Kneeling neutral grip pulldowns to the chest
10plts x12
12plts x10
14 plts x8
15plts x 5
Single arm ovehead press
some x some
last set 40kgs x 8L10R - slow concentric and eccentrics - really tough
Called it a day 25 mins left shoulder feels funky again
Friday 3 august 2012 day 14
Legs
Front squats
bar x many x many
60kgs x 10, 12
100kgs x 10,10
140kgs x 2 - called it as the cheap bar in the cage was causing a lot of pain
Leg press
Sets of 5 with minimal rest
Started at 120kgs adding 40 kgs per set ending at 360kgs x 5
Zercher squats
60kgs x 8,8
100kgs x 6
called it a day. Had to run the bent cheapo bar was painful to say the least
Monday 6 Aug 2012 -17 day of fasting
Chest
Some light triceps press downs to warm up the elbows
Bench
bar x lots x lots
60kgs x 12,10
100kgs x 10,5
140kgs x 3 - dead stop very smooth
160kgs x 3- rep 3 was slow again did not help that I hit the pins
140kgs x 6 + 100kgs x 8 + 60kgs x12
Machine flys for the pump
One set plt 82 x10+10+10
called it a day that’s all the time I had 20 mins…
Tuesday 7 Aug 2012 -day 18
Back
Rack pulls
60kgs x5
100kgs x6
140kgs x 3
180kgs x 3
220kgs x 3
240kgs x 2
Neutral close grip kneeling pulldowns
10 plts x12
12 plts x 10
14 plts x 8
15 plts x 5
one arm dumbell rows dead stop
40kgs x 10
55 kgsx 5
75 x 11 - decent form
Called it a day.
Friday 10 august 2012 day 21
Legs
Front squats
60kgs x 10, 12
100kgs x 10,5 - found this heavy damn it
140kgs x 3
160 x 1 - failed at the bottom of rep 2 was aiming for 3
Zercher squats
60kgs x 12, 10
80kgs x 6
100kgs x 6
120kgs x6
140kgs x 2- that’s all I could muster
Good mornings
60kgs x 4 x12
Military press for the heck of it
60kgs x 5
100kgs x 3
110kgs x 1
called it a day. Felt flat and the lack of upper back strength affected the front squats legs had the strength though but just could not keep the bar.
Wednesday 14 Aug 2012 - Day 25 of fasting
Chest
Bench
bar x lots x lots
60kgs x 12,10
100kgs x 10,5
140kgs x 3 - dead stop smooth
160kgs x 2- this was tough
140kgs x 5 + 100kgs x 8 + 60kgs x 15
Incline dumbells
40kgs x 12,10
Machine flys for the pump
One set plt 89 x 8+8+8
called it a day. Feel tired and lethargic it is getting rough.
Thursday 15 Aug 12 - day 26
Back
Bentover rows
60kgs x 10,10
100kgs x 12,5
140kgs x 5
160kgs x 8 - form was better than last week
Kneeling Pulldowns close grip
some x some
last set plt 16 x 4
Chest supported dumbell rows
32kgs x 10,10,10,10
old school straight arm pulldowns
lots x lots
last set stack x 8
Called it a day. Feeling run down. Really weak.
And that is the last session during the fasting month
Thursday 23 Aug 2012
Shoulders - Last time i trained them directly was over 3 weeks ago.
Military Press
bar x 12,12
60kgs x 20,5
80kgs x 5
100kgs x 4 - failed on rep 5
80kgs x 8+3+2 - tough as shit Not a good idea to rest pause military presses…
Kneeling neutral grip pulldowns to the chest
10plts x12
12plts x10
14 plts x 8
Single arm ovehead press
24kgs x lots
26kgs x lots
32kgs x lots
40kgs x 10R 1L - My funky L shoulder was officially fucked
Seated lateral raises with 12 kgs
aim was to hit 100 reps in 10 minutes
YTLs with a negligible 2kgs for 4 sets 30 rep totals
some face pulls and then I could not move my L arm across my chest without considerable pain in the posterior and medial delt haha. Better this morning though wonder what the hell is wrong with it. It probably also does not help that I sleep on my L shoulder virtually everyday. Anyone else experienced this shit.
Friday 24aug 2012
Legs
Squats
60kgs x 10, 12
100kgs x 10,5 - damn
140kgs x 8
180kgs x 5- full squats paused at the bottom. As my L shoulder was fucked thought of using less weight so did full squats with a 1s pause . Damn these were hard
Good mornings
60kgs x 4 x12
100kgs x8
Zercher squats
60kgs x 12, 10
80kgs x 6
100kgs x 3
120kgs x 3
Leg press
160kgs x 8,7 - five second eccentrics …not a good idea
Lots of machine hamstring curls and called it a day
Not back squat for months form was rusty but did ok. Slow eccentrics, full squat and pausing at the bottom is a killer
Monday 27 Aug 2012
Chest
Bench
bar x lots x lots
60kgs x 15,10
100kgs x 12,8
140kgs x 3 - paused
160kgs x 2 - sucks
140kgs x 6 + 100kgs x 8 + 60kgs x 5 1 1/2s
Incline dumbell
40kgs x 12,10,9
single arm dumbell floor presses
40kgs x 15,15,12
floor flys sets of
22kgs x 14,12,12
Machine flys for the pump
plt 82 x 8+8+8 and plt 40 x 35 partials
called it a day. Was really careful with the L shoulder. Training partner had his first 3pps bench. The kid’s a beast 25 years of age and previously trained with only 2 adjustable dumbells. 1.7m tall 85-90kgs, probably 10% bodyfat. Massive upperbody, with a full set of abs. just needs to bring up his legs and he’d be set.
Tuesday 28 Aug 2012
Back
Deadlifts - it’s been ages since I’ve done these
60kgs x5,5
100kgs x3
140kgs x 3
180kgs x 3
200kgs x 2- mixed grip
220kgs x 1- mixed grip smooth
200kgs x 6 - double overhand w straps
Stretchers
6plts x15
8 plts x 12
10 plts x12
11 plts x 8
one arm dumbell rows dead stop
40kgs x 10
55 kgsx 5
70kgs x12
Unsupported one arm dumbell rows
55kgs x 12,12,12 - brings back memories of the little bastard training partner who would do these for more than 30 reps with half his bodyweight
Old school straight arm rope pull downs
Some x some
Called it a day. Deadlifts have always sucked best ever was 6 pps for one ugly rep. Never been good at them for some unknown reason nothing to do with being a weak haha anyway time to work on it
Wednesday 29 aug 2012
Legs
Squats
60kgs x 10, 12
100kgs x 8,5
140kgs x 6
190kgs x 5- full squats slow concentric and paused at the bottom. 10kgs more than last week
Zercher squats -dead stop from pins
60kgs x 10,5
80kgs x 8
100kgs x 5
120kgs x 5
130kgs x 5- pulled a muscle in the neck
Leg press
160kgs x 10,7,8 - five second eccentrics …not a good idea
Lots of machine hamstring curls and called it a day
Had to rush thru the workout. Pausing at the bottom full squats is killing me and yeah leg after back day is not a good idea