Tuesday 19 Mar 13
Chest
Barbell bench
Bar x lots
60kgs x 15, 20
100kgs x 12. 8
140kgs x 3 - deadstop 2s
160kgs x 1 - deadstop 2s, felt real heavy
165 x 2 - touch and go smooth
140 x 7 + 100 x 12 + 60kgs x 6 (1 1/2s)
Incline dumbells
40kgs x 15, 11, 12 - shorter rest periods
Single arm floor dumbell presses
40kgs x 12, 12, 15 - shorter rest periods
Lots of face pulls
Called it a day.
Felt drained. Not an easy session but back to 2 reps with 165.
Wednesday 20 Mar 13
Back
Bentover barbell rows
60kgs x 15, 10
100 x 15, 10
130 x 8
160 x 9 -dead stop each rep
Pull downs with rope leaning back
Wor k ed up to plt 70 x 8
Stretchers
Lots
Worked up to
Plt 38, 5 x 6 -was floating
More sets of 12 reps at plt marked 20+
Dumbell rows
40kgs, 55kgs, 70 x 10
Last set
85kgs x 15
High pulley seated rows w towel
Worked up to
Stack x 15, 15, 18, 20
Face pulls
Worked up to
Stack x 12
Called it a day. Feels surprisingly much better than yesterday.
Thursday 21 Mar 13
Shoulders
Military presses dead stop from pins reset each rep
Bar x lots and lots - felt out of sorts
60kgs x 8, 8, 8 -for some reason my delts were getting unusually sore
80kgs x 6
100kgs x 2+ 8 cluster reps - tough
Stretchers again
Lots x lots
One arm dumbell
Last set 40kgs x 13
Shoulder triad
12kgs x 3 sets of 10-delts were fried and this is painful
Some cable work for rear delts and called it a day. Pulled something in the shoulder doing the shoulder triad with 12measly kgs
Friday 22 Mar 13
Arms
Windmill curls
Worked up to 32 kgs x 8,5,5,5,5
CGBPs dead stop from pins half reps
Worked up to
140kgs x 5
100kgs x 15
Hammers
30kgs x 10,10’10
Dropset
26 x 10 + 22x 12+ 16 x 12
Dead stop floor extensions
22kgs x 10,10,10,10
Lots of cable overhead extensions and some press downs
Lots of rear delt work
And called it a day. Tough workout had wanted to skip.
monday 25 Mar 13
Chest
Barbell bench
Bar x lots
60kgs x 15, 10
100kgs x 12. 8
140kgs x 3 - deadstop 2s
160kgs x 1 - deadstop 2s
165 x 2 - touch and go smooth
170 x 1 - touch and go again smooth
140 x 7 - lost groove on rep 7 did not try rep 8
Incline dumbells
40kgs x 20, 12, 10 - shorter rest periods
Single arm floor dumbell presses
40kgs x 12, 20
Dips
BW x 20+12+8+5+3+2 - 15 secs restcbetween clusters. Tough
Called it a day. 109kgs today. Will resume leg training this week.
Tuesday 26 Mar 13
Back
This is gonna suck with an injured L ring finger (non training related)
Barbell rows
Bar x lots
60kgs x 20, 10
100kgs x 10, 6 -straps already on and deload each rep from here on
140kgs x 6
160kgs x 9
Towel pulldowns
Worked up to
Plt 77 x 10
Stretchers
Lots finished off with higher reps
One arm betover
40kgs x 10 - not much of a problem
55 x 10 still ok
70 x 10 R and 3 L. Could not grip it with effective 2 fingers and a thumb no more
85kgs x 14 R only
High rep machinr rrverse flys x 4 sets .
Called it a day
Friday 28 Mar 13
Legs
Lots of stretching and mobility work. This was harder than the workout itself.
Front squats
Bar x lots
60kgs x 15, 20, 12
100kgs x 8, 12, 10
140kgs x 4, 4, 3
160kgs x 2
Goodmornings
Bar x lots
60 x 12, ,15, 12
80kgs x 13, 12, 10
100kgs x 8, 10
Fooled around with some plyos and called it a day. Legs held up quite well aftet the groin injury and not training for so long leadinge to conclude that my front squat sucks primarily due to a weak upper back.
Monday 1st April 13
Chest
Dips while waiting for the rack
Bw x 20, ,20, 20
Barbell bench
Bar x lots
60kgs x 15, 5
100kgs x 15, 5
140kgs x 3 -paused
160 x 1 paused
165 x 2 -failed rep 3 miserably
140 x 8 + 100 x 8 + 60 x 5 1 and a halfs - barely made rep 5
Incline dumbells
40kgs x 15, 12, 10
One arm floor presses
40kgs x 13, 16
YTIs
4kgs x 2 x 10 reps each position
Finished off w dips rest paused style
Bw x 30+11+5 +4 -these were tough
Called it a day. Tough workout. The YTIs caused lots of discomfort after somethingbis not right with my R shoulder.
Tuesday 2nd Apr 13
Back
Barbell bent over rows
60kgs x 20, 20
100kgs x 10, 10, 10 -straps on L ring fingrer is still injured affecting grip
140kgs x 6 -deload each rep
170kgs x 5-from the pins deload each rep
Towel pulldowns
Worked up to plt marked 77 x 10
Stretchers
Lots x lots
Max set plt marked 33 x 12
High rep sets with lighter weight
Seated rws
Some x some-had to use straps for the l hand once it got heavy
High to low pulls
Lots
Last set stack x 20
Face pulls w external rotations
Lots
Reverse cable flies
Lots with 2 itsy bitsy selectorsed plates
Called it a day. L ring finer is srill slightly swollen and It hurts to grip the bar or handle. It is not that painful otherwise though.
As someone from the same region of the world, Apa Khabar!
I’m really impressed by your numbers. I’ve never seen anyone bench 160kgs, or front squat 170kgs. Says a lot about my gym I think. Is this common at your gym?
What is your food situation like? On T-Nation, everyone apparently overdoses on steak and bacon. I gather you are Muslim, so pork is out of the question? What are your staple foods and meats?
Keep up the good work man. I know you don’t get as many replies as other training logs, but know that there are people reading and are impressed by your work.
Thank you for the kind words.
I train in a typcial commercial gym where the heaviest dumbells are only 40kgs and the main clients are white collared workers. Most of the trainers there including the pts think I am on juice haha. I am a desk jockey myself and stuck in the office about 10hrs a day. So to answer your question, you’d be lucky to see anyone squat 3 plts aside let alone press it.
If you are interested there are videos of my lifting in pgs 14 to 16 with heavier weights. I sort of regressed due to work commitments and injuries, training related or otherwise
Wrt to food intake, to be honest I dont really eat that much nowadays. When I had just started training at about 26, time was not on my side. Needless to say I was focused on the objective and ate lots during the period and trained hard focusing on progression ie adding weight to the bar and not turning into a lard bucket. Added over 40kgs of bodyweight over the years with a corresponding increase in strength. Back then diet was made up of a few staples whole eggs, chicken, beef, litres of full cream milk, yoghurt, cheese, nuts, fast food ample whey protein and creatine etc Nowadays though while the food choices are about the same quantities are less. I find that less food is required for maintenance.
Once again thank you for your kind words .
Monday 8 Apr 13
Chest
Barbell bench
Bar x lots
60kgs x 15, 12
100 x 15, 8
140 x 3 dead stops 2 s
160 x 2 dead stop 2s
165 x 2 hit the pins on rep 2 50/50 on rep 3
140 x 8 +100 x 10 + 60 x 6 (1 1/2s)
Incline dumbells
40kgs x 15, 12, 10 short rest period
Dips
Bw x lots
+15kgs x 15
+30kgs x 6 - strained something in the neck so stopped
Machine flys
Some
Called it a day
Tuesday 9 Apr 2013
Bentover rows
60 x 20, 15
100 x 12, 8 - had to strap up finger still hurts compromising grip
140 x 6- dead stop from the pins
170 x 6- dead stop from pins
Stretchers
Lots
Plt 33.5 x 15
Max plt 38 x 10
Did some lighter sets to feel the squeeze
Towel pull downs
Plt 77 x 11
Plt 82 x 6
Dumbell overhead press
22kgs x 15
32kgs x 15
40kgs x 8
YTIs
3 sets of 10 reps at each position w 4kgs
Lots of face pulls
Stretches the back a fair bit and called it a day
Wednesdsy 10 Apr 13
Legs and what not
Front squats
Bar x lots - knees were still clicking, seems like the sports massage sessions to ‘release’ the muscles are not doing much
60 x lots
100 x 5, 3
130 x 4
160 x 2 bar was rolling off and I had no form knees are bothering me with all the clicking and stuff
Deadstop military press from pins
Bar x lota
60 x 10, 12
80 x 7, 5
100 x 5
110 x 1
Good mornings
60 x 12, 12, 12
80 x 12, 12. 12
Backsquats
60 x 30++++++++ - knees were clicking badly so just kept the weight at 1 plt and kept on going stopped counting reps after the 30th. Lower body was pumped.
Some cable pull thrus and called it a day. Need to bullet proof my knees. My hips appear to be fucked as well.
Tuesday 16 apr 13
Had a stomach issue over the weekend and ended up skinny haha
Chest
Barbell bench focusing on bar speed
Bar x lots and lotd
60kgs x 15, 5, 5 -the latter two sets focusing on explosiveness
100kgs x 15, 5, 5 -same protocol
140kgs x 3 -dead stops 3 seconds tough
160kgs x 1 -dead stop 3 seconds almost missed it haha
165 x 2-touch and go
140kgs x 8 + 100kgs x 11 + 60kgs x 6 (1 1/2s)
Actually I was donr after this
Incline dumbells
40kgs x 15, 11
Dumbell fly stretch
15kgs x 45s
17.5 x 45s
Called it a day. Weaker than usual. Yet to start proper training.
Wednesday 17 apr 13
Back
Barbell rows all dead stop off the pins
Bar x lots
60kgs x 20, 15
100 x 20, 10 -straps on because L ring finger still hurts
140 x 7
170 x 5-struggled for form
140 x 10
Pull downs with attachment wrapped arond wrist
Lots
Last set plt 84 x 6
Stretchers
Lots x lots
High to low rows
Lots w stack
Face pulls
Lots
Tried one arm rows with 40kgs but L finger hurt even with straps funny thing is its not too bad with the barbell probably because of the deload each rep.
Called it a day. Definitely half assed workout. Honestly though training has been crap for a couple of months now.
Friday 19 apr 2013
Legs well sort of
Back squats
Bar x lots x lots -awkward and as expected my hands hit the hooks twice and my knees clicked with every rep
60 x 12, 12, 10 -still awkward
100 x 12 , 5 - still awkward so did what any educated person would do … add more weight
140 x 6 -clicking knees and awkwardness check
170 x 4
200 x 2 -this was as much as I could handle for the day. A far cry from my max but it is what it is.
Front squats
60 x lots
10pkgs x as many as I could in 6 mins which was not that many at all. I managed 10, 5, 5, 5, 4.2, 3 for a pathetic 34 rep total and almost keeled over
Pull thrus
Lots with stack
Called it a day
Saturday 20 Apr 13
6 sets of hill sprints about 30m not sure of the incline
Was aiming for 10 sets but was well done after 6 haha
Interestingly my acceleration to top velocity is impressive except for the fact that my top speed os kind of pathetically slow.
Monday 22 Apr 13
Chest
Barbell bench
Bar x lota
60 x 15, 12, 10
100 x 15, 6
140 x 3 deadstops 3 seconds
160 x 1 deadstop
170 x 1 failed rep 2
140 x 8 + 100x 8 + 60 x 7 (1 1/2s)
Incline db
40kgs x 14, 12
Dumbell fly stretch
17.5kgs x 60s
Called it a day.
Tuesday 23 Apr 13
Back
Bentover barbells dead stop from pins
60 x 20, 15
100 x 15, 12 -straps on , finger still hurt
140 x 7
160 x 7
170 x 5 -decent
180 x 3 - heh heh with a busted finger not bad
Pull downs
Worked up to stack x 5 -was really floating
Stretchers
Lots
Worked up to 33.5 x 12
Backoff with 23.5 x 18
Straight arm pull downs
Worked up to stack x 13
Seated high to low rows
Stack x 15, 20
Called it a day. Still having trouble with my L ring finger but not a bad bentover row performance and the best thing is tjere was no lower back issues.
Thursday 25 April 13
Shoulders
Bentover rear delt raise
Sets of 10 with 22. 24 26 28kgs
Military press from pins dead stop every rep
Bar x 15, 20
60 x 12, 8
80 x 6 -this feels like its gonna be a good day
100kgs x 7 - rep 7 was a battle
110 x 2-rep 2 was slow
120 x 1 - slow but locked it out
80 x 12 -finisher, amazing how light this felt performed after the heavy lifting.
Shoulder triad w 12kgs x 2 was too light
Windmill curls
Sets of 10 reps
Worked up to 32kgs x 10
Ez bar curls
Bar +40kgs x 12, 6 -felt pain in my right forearm throughout the set could be some tight muscles there
Some facepulls and cable work
Some overhead extensions
Worked up to stack x 10
Called it a day. Getting used to the dead stop military presses and improving on them. Not bad at all.
Friday 26 Apr 13
Barbell back squats
Bar x lots-every rep was accompanied by loudbclicking of the knees
60 x 15, 10
100 x 12
140 x 5 -paused in the hole
180 x 3
210 x 2 -10kgs more than last week
Front box squat
60 x 10
100 x 7
140 x 3
All reps 2s on bench
Good mornings
60 x 12, 12
100 x12
120 x 6, 6-was wondering how the heck I did reps with 160 back then
Pull throughs
Stack x 15, 15
Bad girl
Worked up to
Stack x 12, 12
Good girl
Worked up to
Stack x 12, 12
Called it a day. Concernes with the clicking knees. Gonna get the leg muscles released to see if it helps.
Monday 29 Apr 13
International chest day
Bar x lots x lots
60 x 15, 12
100 x 13, 6
140 x 3
160 x 1
170 x 2 -clean touch and go. Been awhile.
140 x 8 +100x 9+ 60 x 5(1 1/2s) - it was a damn battle to lock out the 8th rep at 140
Facepulls while waiting for a free bench
Lots x lots
Incline dumbell
40kgs x 22, 13
Fly stretch
20kgs x 2 sets of 45 secs-this really pumps up the pecs
More face pulls
Machine flys
Lots for the pump
Called it a day. Decent workout still weighing in at around 109kgs but appear a bit smaller due to lower calories consumed nowadays.