Friday 3 May 13
Legs
Pull thrus
Stack x 2 sets x 15
Barbell back squats
Bar x some -clicking
60 x 12, 5
100 x 6
140 x 6
180 x 3
220 x 2-no clicking here for some reason
Front squats
60 x 12, 5
100 x 8
140 x 5
160 x 1-fast and easy
Good mornings
60 x 12, 12
100 x 12, 12
Pull thrus
Stack x 15, 15, 15
Good girls superset w bad girls
Stack x 15, 15, 12
Strict face pulls
Some x some
Lunges 1 trip and my inner thighs were cramping up so called it a day.
Back to 5 plates a side for back squats but only for a double.
Monday 6 May 13
International chest day
Lots of strict facepulls and I mean > 10seta while waiting for the rack
Barbell bench
Bar x lots
60 x 15, 8
100 x 12, 5
140 x 3-deadstop 3 seconds
160 x 1-deadstop 3 seconds -almost lost this
170 x 1-did not bother to go for the second rep let alone try for 3.just did not feel it
140 x 8- would have failed rep 9
100 x 16-aiming for 20. no chance.
5more sets of strict facepulls while again waiting for the bench
Incline dumbell
40 x 20, 15.12
Dumbell fly stretch
20kgs x 35s, 35s
Machine flys for more pump and called it a day.
Bench always goes when cutting chub damn it.
Monday 6 May 13
International chest day
Lots of strict facepulls and I mean > 10seta while waiting for the rack
Barbell bench
Bar x lots
60 x 15, 8
100 x 12, 5
140 x 3-deadstop 3 seconds
160 x 1-deadstop 3 seconds -almost lost this
170 x 1-did not bother to go for the second rep let alone try for 3.just did not feel it
140 x 8- would have failed rep 9
100 x 16-aiming for 20. no chance.
5more sets of strict facepulls while again waiting for the bench
Incline dumbell
40 x 20, 15.12
Dumbell fly stretch
20kgs x 35s, 35s
Machine flys for more pump and called it a day.
Bench always goes when cutting chub damn it.
Thursday 9 May 13
Shoulders and arms
Rear de.c flys
12 reps with 18, 20, 22. 26, 28kgs -while waiting for the rack. Think I over did these.
Military press dead stop from pins
Bar x lots
60 x 12, 8
80 x 7, 3
100 x 5-wo r se than last week
105 x 2, 2, 2, 1, 1
80 x 14 +4+2-upper shelf was pumped
Javelin press
25kg barbell x 15
35kgs x 15 -balancing the barbell with one hand’s a real challenge
Patial delt raise
26kgs x 21
30kgs x 15
Wind mill curls
22kgs x 10
26 x 5
32 x 8
36 x 4
One arm floor press
40kgs x 20, 16
Hammer curls
30 x 10, 10,
Dropset
30 x 12 +17.5 x 13
Overhead cable extensions t
Worked up to stack -2 x 10
Stack x 6
Called it a day. More than a week of reduced calories. Felt weak, small and lethargic so consumed 1 litre of chocolate milk pre work out and another litre post haha now bloated as fuck. On a side note saw a local chap a pt with massive ripped arms and calves but unfortunately with very narrow shoulders. Can’t win them all.
Friday 10 May 13
Legs
Pull squats
Half stack x 20
Stack x 20, 20
Barbell back squats
Bar x lots
60 x 10, 10
100 x 8, 5
140 x 5
180 x 2 -this felt really heavy and feeling it in the lower back
225 x 1- set up was fucked got hung up getting the bar out of the hooks. This could hace ended badly.
Front squats
60 x 10
100 x 6
140 x 3
160 x 2
Smith machine hack squats feet far in front of the bar
30kgs x 15-damn the burn
60kgs x 15
80kgs x 8-this really hurts in a good way
More pull thrus
Stack x 12, 15. 12
Good girl bad girl superset
Worked up to stack x 12, 15, 12
Leg presses with light weight and really slow tempo
120 kgs x 12, 12. 10. Feet really close
Called it a day. Lower back hurt since Sunday and got worse today. Lifting heavy on reduced calories is hard.
Monday 13 May 13
Bench
Bar x lots
60bx 15, 12
100 x 15. 8
140 x 3 all dead stop 3s. Felt weak on these
160 x 1 felt better
170 x 2.-rep 2 was a hell of a grinder took forever to lock out
140 x 6-was spent on the last set
100 x 18+60 x 6 (1 1/2s)
Incline dumbells
40kgs x 15, 12, 10, 8
Dumbell fly stretch
20kgs x 40s -painful in a good way
Pec deck for da pump.
Called it a day.Not a bad session but damn I need to change the program. Weight is down to 108kgs.
Tuesday 14 May 13
Back
Bentover barbells
60 x 20, 15
100 x 15, 8
140 x 8 -straps
180 x 4-ugly
140 x 10
All reps from 100kgs onwards were dead stops from the pins
Pull downs
Lots working up to a max set of
Stack x 4 -was floating finished off with
Stack-2 x 8
Stretchers worked up
Plt marked 33.5 x 12
Attached 20kgs to a belt and did 38.5 x 6
Finished with plt 23 x 20
One arm dumbells -the bane of my busted finger
40 kgs x 10
55kgs x 10 -hook grip which hurts
70kgs x 10
85kgs x 15R , 9 +4 L - damn
Lots and lots of facepulls
Did these seated feels better taking the lower back out of the equation
Sets of 12
Some lower back stuff and called it a day. Not too bad
Thursday 16 May 13
Shoulders and arms
Military press off the pins
Bar x lots
60kgs x 15, 12
80kgs x 7, 3
100kgs x 6
105 x 2+1+1+1-cluster set 15s tough
80 x 14+3+3
Rear delt dumbells
Worked up to 30 x 8
Dumbell ohp
Worked up to 40 x 9
Winmill curls worked up to
32 x 8
One arm dumbell floor press
40 x 20, 16, 16
Hammers w db
30 x 8, 8, 8
Drop set
26x15+22x 10+18x 7+10x10
Friday 17 May 13
Legs
Barbell back squats
Bar x some
60 x 15, 12
100 x 10, 6
140 x 5
180 x 3
225 x 2-got in trouble here could not rack the bar coz my fingers was pushing the hook up stupid. Lousy rack design and I should have lowered the hooks.good thing a trainer was watching the action and helped out otherwise would had have to dump the weight and get banned.
Front squats
60 x 12
100 x 8
140 x 3
170 x 1
Good mornings
60 x 15, 15
80 x 12, 10
100x 10, 8
Glute bridge
Bar +40 x 12, 12
Bar +70 x 10, 10
Bar +90 x 6-painful
Pull thrus
Worked up to stack x 15, 12, 12
Standing hamstrings
Lots
Called it a day. Lower back is still sore but oddly felt better after the session. Should be more careful coz the weights I am using could get me into deep shit. Need a training partner!
Tuesday 21 May 13
Chest
Barbell bench
Bar x lots
60 x 15
80 x 12
100 x 12
120 x 6
140 x 3 dead stops
160 x 1 dead stop
170 x 1
180 x 0 one way ticket
140 x 7 +100 x 12 +60 x 6 (1 1/2s)
My L elbow was out of sorts. Hit it on the sharp edge of my car boot and it stull hurts which caused the pressing to be out of sorts. R elbow hurts from banging it against the wala few days back when carrying groceries. Damn clumsy.
Incline dumbells
40 x 16, 14, 12
Dumbell stretch
20kgs x 40s, 30s
Lotsa face pulls w different hand positions and leaning back
Stack x 12 reps x lots of sets
Machine flies for the pump
Plt 61 x 10
Plt 82 x 10
Plt 110 x 10+plt 61 x 12 +plt 33 x 15 partials
Wednesday 22 May 13
Back
Skipped bentover rows
Pull downs
Worked up to stack x 6-have not figured out how to anchor myself such that I do not float
Strechers
Worked up to plt marked 33.5 x 13
Dumbell rows
40 x 10
55 x 10
70 x 10
85 x 12-Hook grip L hand
90 x 6-ditto and now cant feel my thumb
Facepulls standing and leaning back
Stack x 20, 15, 12, 12, 12
Some imjury prevention stuff anf called it a day. Felt somewhat out of sorts. Skipped bentover barbells as I did not want to wait for the chap doing another 10 sets of squats with half a plate a side and another 10 sets of militaries with a quarter a side after that.Damn gvt.
Update. Training has been inconsistent so nothing much to log.
Finally managed a 180kg front squat 2 weeks ago. The limiting factor had always been core and upper back.
Update. Training has been inconsistent so nothing much to log.
Finally managed a 180kg front squat 2 weeks ago. The limiting factor had always been core and upper back.
Update. Training has been inconsistent so nothing much to log.
Finally managed a 180kg front squat 2 weeks ago. The limiting factor had always been core and upper back.
Chest
Barbell bench
Bar x lots x lots
60kgs x 15 12. 12
100kgs x 12. 10 10
140kgs x 3 dead stops
160kgs x 1
170kgs x 1
140kgs x 6 +2+2
100kgs x 16 +4
Incline dumbells neutral
40kgs x 17, 12, 10
Flat bells together neutral
28kgs x 12
30kgs x 12
32kgs x 12
Machine flys for da pump and some prehab work.
Called it a day. Leaner but weaker. Could be because inconsistency though haha expecting more weight loss during the fasting month.
Thursday 4 July 13
Shoulders
Military press dead stop from the pins
Bar x lots
60kgs x 12, 8, 4
80kgs x 6, 3
100kgs x 6
110kgs x 2
80kgs x 15 +3
One arm dumbell
22kgs x 10
25kgs x 10
32kgs x 10
40kgs x 7 -based on L . Hiyh rep militaries killed this.
22kgs x 12
Some lateral raises
Facepulls and called it a day.
My R forarm bicep hurts pretty bad so no arms. Curling hurts . There are some trigger points but it does not seem to aleviate or resolve the issue. Wonder what I fucked up this time.