Veens Training Log

Training Training Logs
501

Friday 30 Aug 12
Upper chest n arms
Wanted to do shoulders but decided to baby the L shoulder

Low incline bench
60kgs x 15,5
100kgs x8,5
120kgs x 5
140kgs x 3
120kgs x3,3
125 kgs x 3,3,3,

Ez bar curls
Bar +40kgs x10,10,7

Deadstop pin presses 7-8 inches off the chest
60kgs x15’
100kgs x10
120kgs x 3 + 100kgs x6 - pathetic

Pin wheels
Worked up to 32kgs x 6
26kgs x5 + 22 kgs x5 + 18kgs x6

High rep Bells together presses
Sorted up to 32 kgs x12,12

More curl and cable press downs and called it a day. Been a long time months even since training arms directly hahaha

502

Monday 3 Sept 2012

Chest
Bench
bar x lots x lots
60kgs x 15,10
100kgs x 8,8
140kgs x 3 - paused
160kgs x 2 - paused. failed on rep 3.

Low incline
60kgs x 5,5
100kgs x 5,5
140kgs x 3 - paused failed rep 4 - WTF
100kgs x 12+5+3

single arm dumbell floor presses
40kgs x 12,12,15

Seated machine presses
3 sets laast set stack x 8

Called it a day.
It is frustrating that I am not getting stronger. Now weighing in at 108kgs without the love handles and with a four pack peaking through. That is an almost 8 kg gain from the last day of Ramadhan when I was completely dehydrated.

503

Wednesday 5 sept 2012
Back - injury

Deadlifts
60 kgs x 5
100 kgs x5
140kgs x 5
160kgs x 3
220 kgs x 1 got injured here . Just started deadlifting again. Last week I pulled this 5pps and while smooth it was slow for some reason this week I pulled it and it flew up hit me in the thighs really hard and I strained my back which was bad enough but genius here had to unload the weight lifted one side with the right arm and unloaded with the left and exacerbated the situation . After that I could neither stand straight nor walk .its been a few hours still in pain.sucks growing old. Trainers there suspect it might be a slipped disc but I think it’s just a bad strain

504

Update

Thursday 6 Sept 2012
Went to the A&E at the hospital, A couple of xrays later etc the doctor opined that it was probably a bad strain or a tear gave me enough pain killers to knock out an elephant (threw the whole thing away), set me up with a physio and wished me well. Could hardly walk still pain was

Friday 7 Sept 2012
Started rehab with, stretching and rolling for an hour once in the morning and once at night. Pain is still there but much less so . Still could not bend over.

Monday 10 Sept 2012
Introduced some form of lower back work - static holds etc, BW Good Morning, Hand supported cobras, supermans, core work.

Friday 14 Sept 20120
Back in the gym - Lower back session
Stretching, rolling, Mobility
Good Mornings
bar x sets x reps
60kgs x 15,15,15,15,10

45 degree hyperextensions
15,15,15
10kgs x 10,10

Reverse Hypers on the 45 degree hyperextension apparatus
10,10,10,8,8

more rolling and called it a day

Lower back was pumped stupid and there was slight pain. All is not well yet apparently.

Monday 17 Sept 2012

Some chest work
Flat Bench with a cheapo thick and slightly bent bar (WTF)
60kgs x 12,10
100kgs x 10,5
140kgs x 3
160kgs x 1
140kgs x 5
100kgs x 17

The bar really sucks its cheap so its gotta be thick.

One arm Dumbell Floor presses
40kgs x 12,12,12

Floor flies
22kgs x 12,12,8

Machine flies
one extended set.
4 sets of 8, 10 sec rests between sets

45 degree hyperextensions
15,15,12,12

Reverse Hypers on the 45 degree hyperextension apparatus
10,10,10,10

Called it a day. Felt ok no real back pain but it did get sore.
Will be going for ‘bone setting’ in a few hours time so no training for the next few days.

505

Mon 15 Oct 2012 - back at it
Bench press
bar x lots ,
60kgs x 15,10
100kgs x 12,5
140kgs x 3
160kgs x 3 - tough 3rd rep
140kgs x 6

Low incline dumbells
40kgs x 15,14,11 = 40 reps

One arm floor press
40kgs x 12,11,12 = 35 reps

Floor flies
24kgs x 10,10,12

Seated Machine flies
plt marked 96 x 20 + 50 x 15 + 40 x 12

Done BW 107kgs

506

Tuesday 16 Oct 2012
The stupid gym management got rid of the rack that I use so had to use the hammer strength cage which they place directly under the air con blower !!!

Back

Bentover rows
60kgs x15,5
100kgs x 10
140kgs x 6
150kgs x 6

Supine pulldowns - this pulley machine system is huge w 5 different stations but is useless when compared to the rack the disposed.
some x some

Seated cable row
some x some
Old school straight arm rows
stack x 10,10,10

one arm dumbell rows
40kgs x 10
55kgsx 10
70kgs x 10
80kgs x 6

pronated reverse flies w dumbells
16kgs x 8,8,8

reverse hypers on the preacher bench heh
15,15,15,15

hyperextensions
+20 kgs x 12,12,12,10
Called it a day

507

Wed 17 Oct 2012

Shoulders

Military Press
Bar x 10,10,10
60kgs x 12,8
80kgs x 5
100kgs x 6 - been a long time since I pushed 100kg for more than 5 reps
110kgs x 2

Netral grip single arm dumbell press
22kgs x 10
32kgs x 10
40kgs x 15R , 12L - was gasseed

Threw in a 35kgs fixed barbell one arm overhead press
35kgs x 12,12

Facepulls
Stack x 10,10,10

lateral raises
14kgs x 8
16kgs x 8
20kgs x 15

Chest supported dumbell swings
30kgs x 20,20

Called it a day. Surprised with the military press performance. BW 108kgs

508

Thursday 18 Oct 2012
Upper chest n arms

Incline bench
bar x lots
60kgs x 15,5
100kgs x 12,5
140kgs x 2 - off the pins
120kgs x 8 - off the pins
100kgs x 8 - off the pins

Pin wheels
22kgs x 12
26kgs x 12
32kgs x 12 - form was good
36kgs x 6

Bells together flat presses
Worked up to 40kgs x 12,10

hammer curls
worked up to 30kgs x 8

overhead dumbell extensions
worked up to 20kgs x 12

cable curls and press down superset for da pumpz
some x some

Called it a day. BW 107.5 .

509

Friday 19 oct 2012
Legs
Back squats
Bar x lots
60kgs x 12,12,5
100kgs x 10, 5
140kgs x 5
180kgs x 3 - belt on. I need to get a belt, the gyms belt is rubbish
200kgs x 2
220kgs x 1 - ripped a big hole in my shorts in the hole of rep 2 giving the aunties on the cardio machines a view,had to bail in any case it was a tough rep.

Wrapped a towel round my waist and continued with front squats
60kgs x8
100kgs x8
140kgs x4
160kgs x 1

Seated leg curls superset with standing hamstring curls
Some x some

Reverse hypers
Some x some

Called it a day. Having a really bad cough.

510

Tues 23 Oct 2012
Bench press - in the hammer strength rack
bar x lots
60kgs x 15,10
100kgs x 10,10
140kgs x 3 - dead stop. Really weird set up
160kgs x 3 - tough. cscrewed up unracking the weight that it felt like doing a half rep just getting into position.
140kgs x 7 + 2 + 1 = 10 heh
100kg x 12 - slight incline

Incline dumbells
40kgs x 15,10,5,5

Floor flies
22kgs x 15
26kgs x 12,12,12

Seated Machine flies
plt marked 103 x 15 + 6 + 5

Done. The set up for the bench is off in this rack as the hooks are either too low or too high and really deep. Why did they get rid of the old rack ? Why?? BW 107.5kgs

511

Wednesday 24 Oct 2012

Back Bonanza

Bentover rows
60kgs x15,5
100kgs x 10 , 8
140kgs x 7
160kgs x 8 - passable reps
140kgs x 8
Lower back felt these though

Neutral grip pulldowns
12,8,6,10 reps

Stretchers
12,12,12 reps focusing on form

one arm dumbell rows
40kgs x 10
55kgsx 10
70kgs x 10
80kgs x 11
70kgs x 9
40kgs x 30

Old school straight arm pulldowns
Some x some
stack x 10,8

pronated reverse flies w dumbells
14kgs x 8,8
18kgs x 12,12

reverse hypers on the preacher bench heh
15,15,12

hyperextensions
+24 kgs x 10,10,10

Called it a day back was pumped. The stretchers felt really different with this new pull down station felt it from the upper back all the way to middle back.

512

Thursday 25oct 2012
Legs - back is sore lower back is sore but what the heck.
Back squats
Bar x lots
60kgs x 12,12
100kgs x 10
140kgs x 8 - belt on
180kgs x 3 -
220kgs x 1 - that’s all wtf

front squats
60kgs x8
100kgs x8
140kgs x 5
160kgs x 1 - another wtf

Seated leg curls superset with standing hamstring curls
Lots x lots

Single leg hip thrusts
Some xsome

Called it a day. Will increase the volume next round

513

Mon 29 Oct 2012
Bench press - a little under the weather
bar x lots
60kgs x 15,10
100kgs x 10,10
140kgs x 3 - strong
160kgs x 3 - strong 50:50 on the next rep though so did not risk it
140kgs x 7 + 100kgs x8

Incline dumbells
40kgs x 12,10,13

Floor flies
24kgs x 12,12,12

Seated Machine flies
plt marked 103 x 16+ 4

Done.

514

Wednesday 31 Oct 2012

Back - lower back was sore from slouching all day

Bentover rows
60kgs x15,10
100kgs x 15
130kgs x 10
160kgs x 8 - passable reps
Lower back felt these though

Neutral grip pulldowns
12,10,8,6 reps

Stretchers
12,12,12 reps focusing on form

one arm dumbell rows
40kgs x 10
55kgsx 10
70kgs x 10
70kgs x 15+8+6

Face pulls
Lots slots

Called it a day lower back acting up again

515

Thursday 1 Nov 2012

Shoulders

Military Press
Bar x 10,10
60kgs x 12,5
80kgs x 5
100kgs x 5 - struggled and barely made it. Back was fried
110kgs x 2 - struggled

Neutral grip single arm dumbell press
22kgs x 10
32kgs x 10
40kgs x 12R 6L - there was an issue w the left shoulder trap did not risk it

Chest supported reverse flys
Sets of 12
Last set 24kgs x12

Pinwheels
Some x some
Last set 32kgs x 12+6+3 - good controlled reps

Fixed barbell one arm overhead press
35kgs x 15

Concentration curls no rest extended set one arm after another
Extended set w 17kgs - 20 reps
Extended set w 14kgs - 17 reps

Cable press downs
Some x some x stack

Called it a day. So so session

516

Mon 5 Nov 2012
Bench press
bar x lots
60kgs x 15,10
100kgs x 12,10
140kgs x 3 - strong
160kgs x 3 - all reps were strong
140kgs x 8
100kgs x 18
Could possibly have gotten rep 4 @ 160kgs but did not want to risk getting pinned.

Incline dumbells
40kgs x 10,10,10,10,8

Seated Machine flies
plt marked 103 x 17+5 + 61 x 8+4

Done.Not bad. Strong.

517

Tuesday 6 Nov 2012
Back

Bentover rows
60kgs x15,10
100kgs x 15
140kgs x 8
160kgs x 8 - passable reps - again lowerback was feeling these would be dropping Bentover Rows for the time being.

Neutral grip pulldowns
some x some

Stretchers
some x some

Seated rows
Some x some

one arm dumbell rows
40kgs x 10
55kgsx 10
70kgs x 5
85kgs x 5 - was yanking them
70kgs x 8
40kgs x 30

some other prehab stuff and called it a day.

Wednesday 7 Nov 2012
Shoulders and a bit of arms

Military Press
Bar x 10,10
60kgs x 12,8
80kgs x 5 - smooth - gonna be a good day
100kgs x 6 - smooth
110kgs x 1 - hit my nose on the way up
100kgs x 3

Neutral grip single arm dumbell press
22kgs x 12
32kgs x 8
40kgs x 13R 10L - posterior L shoulder felt funky

Fixed barbell one arm overhead press
35kgs x 15

Heavy standing lateral raise ( partials)
worked up to 32kgs x 16

Pinwheels
Some x some
sets of 6 reps
Last set 36kgs x 6 - controlled reps

Pressdowns superset with hammer curls
4 sets of 10reps
worked up to stack for pressdowns and 30kg dumbells for hammercurls

Called it a day

518

Fri 9 Nov 2012
Legs - lower back was sore dropped Back squats did
front squats
60kgs x8 ,12
100kgs x8 ,5
140kgs x 3
160kgs x 2
140kgs x 5

Leg press
Normal feet placement worked up to
240 kgs x20
Heels touching
120 kgs x 15 - humbling
Narrow feet placement 3s eccentric no lock out
120kgs x 8 x many sets with minimal rest- intense haha
standing hamstring curls
Lots x lots

Single leg hip thrusts
Some xsome

Called it a day. The pump was nasty.

519

Mon 12 Nov 2012
Bench press
bar x lots
60kgs x 15,10
100kgs x 12,6
140kgs x 3 - strong
160kgs x 3 - could not lockout rep 4 had it there for 3 secs
140kgs x 7
100kgs x 16

Incline dumbells
40kgs x 12,8,11,10,10 - 51 rep total

Seated Machine flies
plt marked 103 x 16+ 5 + 3

Done.Not bad. Was weighing in about 1kg less than usual. Weak triceps need to include dips and CGBPs

520

Thursday 15 Nov 2012

Shoulders and Back - sort of
Military Press
Bar x 15,10,10
60kgs x 12,10
80kgs x 5 - these were strong
100kgs x 7 - been a long time - these were strong likely to have missed rep 8.

Seated cable rows
sets of 8 to 12 reps
last set stack -1plt x 6

stretchers
kept to a higher rep renage between 12-15

Neutral grip single arm dumbell press - Lead with L side.
22kgs x 12
32kgs x 8
40kgs x 9

one arm dumbell rows
40kgs x 10
55kgsx 5
70kgs x 5
85kgs x 5 - was yanking again with torso rotation
70kgs x 12 - was controlled

Called it a day.