13 Aug 13 tuesdau
first day training after fasting and almost 2 weeks break
Chest
Barbell bench
Bar x lots x lots -felt rusty
60 x 20, 15
100 x 10, 5 -these were actually challenging
140 x 2
160 x 1 -this is a rep max
140 x 3, 2, 2, 2, 1
Lots of facepulls
Incline dumbells
40kgs x 10, 10, 6
Machine presses for the pump
Half stack x 15, 15. 15, 15 -30s rest
Called it a day. Bw 102kgs rehydrated but weak.
14 aug 13 wed
Back
Dead lifts
60 x 12, 10
90 x 8
120 x 8
150 x 2
150 x 20 singles in 10 mins- surprisingly brutal. Had only 26s to spare.
Pull downs
Plt 49 x 12
Plt 63 x 12
Plt 70 x 12
Plt 77 x 8-floating all over due to current bw
One arm dumbell rows
40 x 10
55 x 10
70 x 7
85 x 12
Straighr arm pull downs
1/4 stack x 15
Half stack x 15
3/4 stack x 15
Stack x 12
Stretchers 4 sets
Worked up to plt
Plt 28 x 8, 5
Called it a day. If this morning is anything to go by.I am gonna be really sore tomorrow.
15 Aug 13 Thursday
Shoulders and arms
Military press
Bar x lots
60kgs x 12, 10
80kgs x 5
100kgs x 3 -what the heck
80kgs x 10+3
One arm dumbell press
22 x 12
26 x 12
32 x 12
40 x 6, 3, 3
Hammer curls
22 x 10
25 x 8
32 x 6, 4 - R fore arm hurts
1/4 stack press downs/pull aparts
25+15+10
Dumble floor press one arm
40 x 15, 15, 12
Rgbp
Bar x some
60 x 10, 12
80 x 7, 8, 8
100 x 4
Rope pronated curls
Some x some
Called it a day bw about 104. Forearm is still fucked
16 aug 13 Friday
Legs
Front squats
Bar x lots
60 x 15, 12
100 x 10, 8
140 x 4
160 x 2 - 2nd rep was a grinder
120 x 6+2+2
Leg extensions
Plt 55 x 15
Plt 65 x 15
Plt 75 x 15, 12
Held contractions - painful
Bulgarian split squat
22 x 10
32 x 8, 6
Hip thrust
60 x 12, 10
90 x 10
110 x 10
Pull thrus
Half stack x 15
Stack x 15, 15, 15
Adopted more narrow stance which I prefer
Standing leg curls
Some x some
Farmets walk
40kg dumbells x one round of the gym for grip mainly
Called it a day. Tough week. Bw almost 104kgs.
19 aug 13 international bench monday
Bench
Bar x lots
60 x 15, 15 -I knew it was gonna be a shitty day when 20kg plts felt heavy
100 x 12, 6
140 x 3-this was tough
160 x 1-failed rep 2 badly. Just felt heavy 4pps heavy.
140 x 3, 2, 2, 2-pathetic was struggling
100 x 3, 3, 3, 3, 3-working from the bottom and speed
Dumbell incline
40kgs x 12, 12, 8
Dips
Bw x 12
Bw + 10 x12
Bw + 20 x 10
Bw + 30 x 8
Bw + 40 x 6 + bw × 10
Dumbell floor press
40 x 10, 12, 10
Fooled around with suspended flies which were harder than I imagined
Pull aparts and called it a day
Damn. Bw at 104 and weak as a kitten.
20 aug 13 back decimation day
Deadlifts
60 x 12 singles
90 x 10 singles
120 x 6 singles
150 x 3 singles
160 x 20 singles in 10mins -53 secs remaining. Tough.
Pull downs
Plt 49 x 12
Plt 63 x 12
Pkt 70 x 12
Plt 77 x 10
One arm dumbell rows
40 x10
55 x 10
70 x 7
85 x 8
Stretchers
Plt 20 x 12
Plt 23.5 x 12
Plt 28 x 12
Plt 33 x 12
Facepulla
Some x some
Stack x 15
High low seated rows
Stack x 15, 15, 15
Cable pull aparts
4 sets x 15 really light weight is all that’s needed
Called it a day. Again the deadlifts were brutal but form for each rep was good and fast. Up weight by 5kgs next week.
Thursday 22 aug 13
Legs
Front squats
Bar x 20, 15
60 x 15, 12
100 x 10, 3
140 x 3
160 x 2-much easier than the last week
120 x 8 -2 more than the previous week
Good morings
60 x 15, 12
80 x 12, 12
100 x 12, 12
BSS dumbells
22 x 12
32 x 8-was gassed
Seated leg extensions
15 reps with plts marked 55, 65, 75, 95
Pull thrus
Half stack x 12
Stack x 20, 16, 18
Standing hamstring curls
Some x some
Called it a day. Tough sessionI
Monday 26 aug 13
Barbell bench
Bar x lots
60 x 15, 10
100 x 12, 6
140 x 3
160 x 1 -failed 2nd rep got stuck off the chest
140 x 3, 3, 3, 3 -better than last week
Incline barbell
60 x10
100 x 10, 8
120 x 3 -hahaha wtf
100 x 8
Some facepulls
High incline dumbell neutral
40 x 12, 12, 10
Dips
Bw x 10, 25+8+5
Called it a day.
Had soft tissue work done on friday but R arm still hurts. It is affecting my pressing.
27 aug 13 tuesday
Back
Deadlifts
60x 10
90 x 8
120 x 4
150 x 3
170 x 1
170 x 20 singles in 10 mins. 12 seconds to spare. This protocol is surprisingly hard.
Pull downs
Plt 49 x 12
Plt 63 x 12
Plt 77 x 10
Plt 81x 8-had to weigh myself down
One arm dumbells deadstop
40 x 10
55 x 8
70 x 8
85 x 12
Hyperextensions
Bw x 15 , 15
+15 x 15
+20 x 12
+35 x 12
+45 x 8
Cable pull aparts
Lots x lots
Called it a day. Bw 105 kgs. The deadlifts absolutely kills. 10 mins may seem like a lot of time for 20 reps but damn it its not.
28 aug 13 wed
Shoulders and gun test
Military press from the pins
Bar x lots
60 x 15, 10
80 x 5
100 x 5- 2 more than last shoulder session a week ago
80 x 11 +2+2
One arm dumbells
22 x 12
26 x 12
32 x 12
40 x 9 -lower back was cramping up
Lateral raise
14 x 15
16 x 15
18 x 8- r forearm started to hurt so terminated the exercise
Hammers
10 x lots
20 x lots - r forearm started hurting and the smart thing wad to increase the weight haha
22 x 10
26 x 10
32 x 6
Overhead rope extensions and bent forward
Half stack x lots
Three quarter stack x lots
Stack x 10
One arm sholdet press w 5 ft barbel
20kgs x 15
30 x 12
35 x 6
Reverse hypers on a preacher curl bench.
3 x 15-got to get back at the squat rack curl masters.
Dumbell wrist curls
Some x some
30 x 15, 15
Called it a day. R arm is still fucked even after soft tissue work. Military press is going back up. Bw 105 kgs holding steady.
29 aug 13.
Legs sort of
Front squats
Bar x lots
60 x 12, 12
100 x 8 , 5- posterior chain was sore from back day probaby from loaded hyperextensions
140 x 3- upper back was not holding up
160 x 1 failed on rep 2 . Upper back caved. Legs had the juice though was on the way up when it rolled off
120 x 2. Rolled off. Rest for 3 mins and had another go
120 x 8+2
Leg extensions
Plt 55 x 15
Plt 75 x 15
Plt 105 x 15
Stack x 15
Controlled and slow eccentric s boy did it burn
Pull thrus
Half stack x 15
Stack x 15, 15, 15
Some calf work
Standing hamstring curls
Some x some
Called it a day. Was off. Bw 105
3 sept 13 Tuesday
High incline dumbells
Worked up to
40 x 16. 12. 12
Bench
Bar x lots
60 x 15 10
100 x 12, 10
140 x 3
160 x 1
140 x 4
Low incline barbell
60 x 12
80 x 12
100 x 8
120 x 4-wtf iused to warm up with this weight !!
One arm dumbell floor press
40 x 15. 15. 15
Bw dips
25, 15. 10 short rest
Called it a day. Bw 105 kgs
4 Sept 13
Back
Deadlifts
60 x 10
90 x 6
120 x 6
150 x 6
180 x 16 singles in 10mins . Did not hit the 20 reps.using narrow stance.
First 7 reps were done with a pronated grip before switching to an over under.
Pull downs
Plt 49 x 12
Plt 63 x 12
Plt 77 x 10
One arm rows
40 x 12
55 x 12
70 x 10
85 x 14 -felt really strong on these
Stretchers
Sets of 12
Last set plt 28.5-done slow to focua on the stretch
Hyperextensions
Bw x 10, 15
+20 x 12
+35 x 10
+45 x 9+ 35 x 3-intending to do a dropset but hams cramped up
Lots of facepulls
Called it a day.
5 Sept 13 thursday
Shoulders and a tinge of arms
Military preas from pins
Bar x lots
60 x 12, 10
80 x 6
100 x 5-first 4 felt fast and good. Hit a wall on rep 5 freaking slow.
110 x 1-what the hell. This was a 5 rep weight haha
80 x 12+3+1+2+1+1-20reps
One arm dumbell press neutral
22 x 12
26 x 12
32 x 12
40 x 8
Dumbell swings
22 x 25
24 x 25
28 x 25
32 x 20
Pin wheel curls
Worked up to 32 x 4-not feeling it so stopped and forarm pain was present thrpughout
Did hammer curls one arm at a time for high reps
22kgs x 15.15.15.15.10
Overhead extensions
1/4 stack x 20
1/2 stack x 15
3/4 stack x 15
Stack x 8
Rear delts with cables
3 x 20
Called it a day
6 Sept 13 Friday
Legs
Front squats
Bar x lots
60 x 20
80 x 12
100 x 12
140 x 4
160 x 1-abs, lays and upper back were fried
120 x 8+2 - last time I’m wearing a tank top on leg day. Bar was Rollins of my sweaty shoulders.
Leg extensions
Plt 55 x 15
Plt 75 x 15
Plt 105 x 15
Plt 125 x 15
Stack x 15, 12 - squeezed every rep. Got a painful cramp in the R quad
Pull thrus
Half stack x 10
Stack x 20, 20,20
BSS
22 x 10
32 x 8, 8
Standing hamstrings on a pin select quadriceps machine
No 8 x 12
No 9 x 12
No 10 x 10
No 11 x 6
No 12 x 6 partials with more squeeze
Leg extension on the same machine at no 12 to failure
Both legs hit 20+followed by alternating one leg for reps at a time till failure. Quads were pumped silly.
Called it a day. Felt weak.
9 sept 13 monday
Chest
Bench
Bar x lots
60 x 20, 15
100 x 15, 12
140 x 3
160 x 1, 1 failed on rep 2 of 2nds set halfway culd not power it
140 x 5
100 x 15+3+2
Incline dumbells
40 x 15, 12, 12, 6
Facepulla
5 x 12 . Increasing load each set.Last set stack
One arm dumbell floor presses
40 x 20, 20, 15
High inclone barbell
60 x 20
80 x 12
100 x 4
Tabata front squats w 60kgs
Managesd to do 5 rounds before seeing the light and suffering from cramped quadshaha. Not a good idea actually.
10 sept 13 tuesday
Back
Deadlifts
60 x 10
90 x 6
120 x 6
150 x 6
180 x 17 singles in 10mins. Quads still hurt from yesterday. On reps where form was spot on movement felt comparatively effortless vs rereps which were powered through. Freaking tough, winded and sore R lower back.outer region.
Pull downs
Plt 49 x 12
Plt 63 x 12
Plt 77 x 12-floating
Pkt 84 x 8-floating badly
One arm dumbell rows
40 x 10
55 x 10
70 x 5
85 x 14, 8-more volume
Stretchers
Plt 20 x 12
Plt 23.5 x 12
Plt 28 x 12
Plt 33 x 8, 8
Hyper extensions
Bw x 12
+20kgs x 12
+35kgs x 12
+45kgs x 13
+50 x 7
Called it a day. Tough session. Bw still 105 thereabouts.
11 Sept 13 wed
Shoulders and arms somewhat coz R forearm and bicep are still fucked
Military press
Bar x lots
60kgs x 15, 10
80kgs x 5, 3
100kgs x 5 hit the wall on the 5th rep again just powered it
110 x 1 failed on rep 2
80 x 15+2+2+1 - gave it all to hit the 15 reps
One arm dumbell press
22 x 12
26 x 12
32 x 8
40 x 8-belted up as a precaution R outer lower back hurts from yesterday
Dumbell swings
22 x 25
24 x 20
26 x 20
30 x 20, 25
22 x 30
Pin wheel curls alternating
22x 10
24 x 10
26 x 8
30 x 8
One arm hammer curls for e pump
22 x 15, 15
24 x 15. 12
26 x 12. 12. 12
Dips
Bw x 20
+15 x 12
+30 x 12
+45 x 8-all weighted reps done slow. Had to push for rep 8
Overhead tricep extensions
1/4 stack x 20
1/2 stack x 12
3/4 stack x 12
Stack -2 x 10
Stack x 7
Cable pull aparts
1 x 25
3 x 15
Called it a day. Quite a solid training session.
13 Sept 13 friday
Legs
Warmed up w some light leg extensions
Front squats
Bar x 20, 15 - paused
60 x 20, 12- paused
100 x 12, 5-paused
140 x 3-paused
160 x 2 - would likely fail rep 3
120 x 10 +2
Leg extensions squeezing contraction for 1 to 2 counts
Plt 55 x 12
75 x 12
95 x 12
12t x 12
Stack x 12. 8 terminate coz could not hold the squeeze
Leg press
Heels touching toes pointed out slow negatives
80kgs x 12
120 x 12
160 x 12
200 x 12 + 160 x 10 +120 x 10+80 x 10 + 40 x 5.
I could not feel my quad. 5s descenta with the 40kgs legs were shaking.
Pull thrus
Half stack x 15
Stack x 20, 20, 15
Standing leg curls
Lots x lots
Some leg extensions with a band resistance machine and called it a day. Good session given the circumstances.
16 Sept 13 monday
Chest
Barbell bench
Bar x lots
60 x 20, 15
100 x 15, 10
140 x 3 deadstops 1s
160 x 2-finally back in business
140 x 5 smooth would have failed rep 6
100 x 17+3
High incline dumbells
40 x 15, 11. 10.10
Dips
Bw x 20
+15 x 12
+30 x 10
+45 x 6-appeara that my triceps were fried
One arm dumbell floor press
40 x 12, 12, 12
Cables pull aparts
20, 20, 20, 15
Peck deck
20, 20
Called it a day. Was stuck in a really long meeting. Worked out with no food amd drinks so all in not bad considerinf the situation.
17 Sept 13 Tuesday
Back
Deadlifts -still figuring out form
60 x 10
90 x 10
120 x 6
150 x 5
180 x 15 singles in 10 mins. Two less than last week. Hit the first 10 in the almost the same time but hit a wall thereafter. Grip was an issue throughout could get just the first rep with double overhand cleanly the rest were a struggle form got sloppy as time wore on and need more rest to get it down. In any case it was still shit.
Pull downs
Different machine
Worked up to plt marked 43 x 6
Then went with plt 38 or so x 12, 12, 12
One arm dumbell rows
40 x 10
55 x 10
70 x 10
80 x 16, 8
70 x 12
Stretchers
Plt 20 x 13
23 x 12
28 x 12
33 x 8, 7
23 x 15 +9+6
Hyperextensions
Bw x 10
+20 x 10
+35 x 10
+50 x 10
+35 x 12
+20 x 15
Called it a day. Mixed performance. Deadlifts sucked. Was actually gassed by the 7 rep. Grip was screwed. Need to eat more.
18 sept 13 Wednesday
Shoulders and arms
Military press from pins
Bar x lots
60 x 15, 10, 6
80 x 5, 3
100 x 5 -very good form but would fail 6
110 x 1-smooth much better than last week
80 x 14+3+3 minimal rest
Single arm shoulder press
24 x 12
26 x 12
30 x 12
40 x 8, 5
Dumbell swings
22 x 20
26 x 20
32 x 15, 20
Pin wheels
22 x 10
24 x 10
26 x 5
28 x 5
30 x 5
32 x 5
Hammers
22 x 12
24 x 12
26 x 10, ,10, 10
Dips
Bw x 25, 25, 20, 20+14+9
Bentover overhead extensions
Half stack x 15
3/4 stack x 12
Stack - 2 x 8
Stack x 8
Triceps stretches
18 x 40s x 2
Cable pull aparts
3 x 15
Called it a day R biceps still fucked.
19 Sept 13 Thursday
Legs
Front squats
Bar x 20, 15
60 x 15, 10
100 x 10, 5
140 x 5
160 x 2
170 x 1
120 x 10
Leg extensions squueze and hold
55 x 12
75 x 12
105 x 12
125 x 12
Stack x 12, 11
Leg press slow decent feet almost touching
80 x 12
120 x 12
160 x 10
200 x 15+160 x 6+120 x 10+80 x 10+40 x 10 3s decents.
This dropset was tough
Standing hamstrings
Lots x lots
Pull thrus
Half stack x 12
3/4 stack x 15
Stack x 20, 20
High rep leg extensions for the pump.
Called it a day. Not bad training with a sore lower back.