23 sept 13 monday feeling crappy flu slight fever and sore throat
Chest
Barbell bench
Bar x lots
60 x 20, 15
100x 15, 10
140 x 3-deadstops
160 x 1-did not bother not feeling it
140 x 6
100 x 18+2
Incline dumbells
40 x 15, 12, 11, 9
Rgbp in smith machine
40 x 15
60 x 15
80 x 12
60 x 15
40 x 15
Reduced rest intervals
Machine flies for the pump
Last set dropset plt 103 x 17 +61 x 12+ 40 x 14
Called it a day. Weak and lost a fair bit of weight and somewhat dehydrated.
24 Sept 13 Tuesday
Back. Still having the flu felt cold and crappy
Deadlifts all singles
60x 10
90 x 10
120 x 6
150 x 6
180 x 17 in 10mins did not feel any undue strain in my lower back today
Pull downs seated on floor feet anchored
Plt 49 x 12
63 x 12
77 x 12
91 x 6-stack although I strapoed an additional 15kgs I was still floating
One arm dumbell rows
40 x 30, 20
40 x 32+8+10 R and 40 x 23+9+8+10 L
Total 100 reps
Facepulls
6 sets
Stretchers
6 sets
Cable pull aparts
4 sets
Called it a day. Forgot about the hyperextensions. Bw back to 105kgs.
26 Sept 13 Thursday
Shoulders and arms
Standing dumbell swings to warm up
22 x 30, 30
One arm dumbells
22 x 12
24 x 10
26 x 10
32 x10
40 x 10
Rope pulldowns
49 x 12
63 x 12
77 x 12
Militsry press from the pins
Bar x 12
60 x 12, 5
80 x 5
100 x 4
80 x 12+3+2+2+1
Chest supported dumbell swings
22 x 30
24 x 25
28 x 25 straps on
32 x 20
Peekaboos
20 x some
Pin wheels
22 x 10
24 x 5
26 x 5
28 x 5
30 x 5
32 x 5
One arm dumbell floor press
40 x 15, 15, 15
Dumbell one arm Hammer curls
26 x 12, 12, 12
Some light triceps extensions
Press downs
Worked u p to stack x 13+5+2
and called it a day. Bw was now at 105 and I am still having a bad cough and the flu. R bicep and inner forearm still fucked. Going for another round of art massage.
30 Sept 13 Monday
Chest
Barbell bench
Bar x lots
60 x 10, 10
100 x 12, 10
140 x 3
160 x 2 -had to fight to look it out haha pathetic
140 x 5
100 x 20-the only positive
Incline dumbells
40 x 15, 12, 11, 7
Incline dumbell flyes
22 x 10, 10
18 x 15, 17
Cable pull aparts
4 x 15
Machine flyes for da pump
Called it a day was kinda weak. Still having the flu and a freaking bad cough that’s been keeping me up at night.
1 Oct 13 Tuesday
Back
Deadlifts singles- because thats the only way to do it. Actually its because of those hexagonal plates.
60 x 10
90 x 6
120 x 4
150 x 4
180 x 17 in 10 mins still stuck at this reps are not as fast as I like them to be.
Pull downs
Plt 49 x 12
Plt 63 x 12
Plt 77 x 15+3+ 2
One a rows deadstops
40 x 12
55 x 8
70 x 8
85 x 12
40 x 40 strict . Straps on
Seated row all strict w almost no body english
Half stack x 12
3/4 stack x 10
Stack -4 x 8
Stack -2 x 6
Stretchers
6 sets 3s negatives
Last sets
Plt 28 x 8, 8
Slowing these down made this really hard
Hyperextensions
Bw x 15
+20 x 15
+35 x 10
+50 x 10
Called it a day. Good tough session. Deadlifts sucked today. Form was not there in the sense that I thought I powered through the reps rather than negotiate weight up if it makes any sense.
2 Oct 13 Wednesday
Shoulders and arms
Military press from the pins
Bar x 3 x 15
60 x 15, 12
80 x 5
100 x 4, 3, 2
80 x 12+3+2+1+2 minimal rest
One arm dumbell press
22 x 12
26 x 12
32 x 12
40 x 10
32 x 14, 10 -these two sets holding on to a tower to minimise movement
Chest supported dumbell swings
22 x 30
26 x 30
32 x 30
Pinwheels
22 x10
24 x 5
26 x 5
28 x 5
30 x 5
32 x 7
Bw dips slow descent
20, 20, 20, 10, 10
Press downs
Half stack x 15
3/4 stack x 12
Stack -4 x 12
Stack -2 x 12
Stack x 12+3+3 drop to 1/2 stack x 12
Hammers one arm at a time
26 x12, 12, 12, 10
Overhead rope extensions
Worked up to stack -2 x 7
Grio work
Called it a day. Bodybuilding style workout lots and lots of volume for the pump. Weak on the military oresses for some reason.
3 Oct 13 Thursday
Legs
Pull ups bw x 10 deadhangs was all I could muster
Front squats
Bar x lots
60 x 15, 10-upper back was fried
100 x 10, 8
140 x 4
160 x 1- upper back was done legs had more though but the bar was rolling off
120 x 10+2
Good mornings
60 x 20, 15
80 x 15, 15
100 x 12
Leg extensions contractions held
75 x 12
95 x 12
105 x 12
125 x 12
145 x 12, 10+75 x 15
Pull thrus
Half stack x 10
3/4 stack x 15
Stack x 20, 15
Leg press
80 x 15
120 x 10
160 x 10
200 x 20+160 x 10+120 x 9+80 x 10+40 x 15 slow
Standing hamstrings
Some x some
Hack squats w in smith machine
Worked up to 90 x 10+30 x 20 -sounds pathetic bit this was hard as feet are placed far out in front of the body and the machine is angle back. Stole this off some bodybuilder with massive legs. No wonder he was struggling with 60.
Called It a day. Tough workout.
7 Oct 13 Monday
International bench
Bar x lots
60 x 15, 15
100 x 15, 10
140 x 3
160 x 2-no drama here
140 x 6-again no drama
100 x 20-pumped
Incline dumbell
40 x 12, 10, 10, 9 -was tough
Bw dips
One long rest pause
20+15+9+5+3+6+2.
Cable crossovers
Some x some -some chaps were doing this so I tried it out as well, works better with lighter weights so that I could feel the contraction and squeeze every rep. Good as a finisher.
Rgbp in the smith
40 x 15
60 x 15
90 x 5+60 x 8+40 x 10
Called it a day. Decent workout.
8 Oct 13 Tuesday
Back
Deadlifts
Warm ups were rubbish actual workset were rubbish
Workset
180 x 10 singles and called it quits with 4 mins left. Form was really off. Was practically squatting the weights up on some reps. Felt a lot in the lowe back. The old me would have slapped on more weight and hope that form would improve but the older more rationale me decided to call it.
Pull downs
Worked up to stack -2 x 8
One arm dumbell rows
Worked up to
85 x 12
40 x 40 x straps easier than last week
Stretchers
Worked up to
33.5 x 10, 8
Old shool straight arm pull downs
Worked up to
Stack x 12+5+3 rest paused
Called it a day. Bummed about the deadlifts and the sore lowr back especially when last week went quite well. Had a bad day at work and head was not in the game.
9 oct 13
Shoulders and arms
Military press
Bar x 3 x 15
60 x 12, 12
80 x 6
100 x 5+3+2-longer rest between the pause 40s
80 x 14+4+2 shorter rest 20s
One arm dumbells press-felt v good fast and solid
22 x 12
26 x 12
32 x12
40 x 12, 8
Dumbell swings
22 x 30
26 x 30
32 x 25
Pinwheela
22 x 10
24, 26, 28, 30 x 5
32 x 7
One arm dumbell floor preaa
40 x 20, 15, 17
Hammer curls
26 x 12, 12, 12
Bw dips extended set
25+15+10+7+6+3=66
Press downs
Wrked up to stack x 12+4+4
Called it a day still cant do a supine curl with any weight. Sucks.
9 oct 13
Shoulders and arms
Military press
Bar x 3 x 15
60 x 12, 12
80 x 6
100 x 5+3+2-longer rest between the pause 40s
80 x 14+4+2 shorter rest 20s
One arm dumbells press-felt v good fast and solid
22 x 12
26 x 12
32 x12
40 x 12, 8
Dumbell swings
22 x 30
26 x 30
32 x 25
Pinwheela
22 x 10
24, 26, 28, 30 x 5
32 x 7
One arm dumbell floor preaa
40 x 20, 15, 17
Hammer curls
26 x 12, 12, 12
Bw dips extended set
25+15+10+7+6+3=66
Press downs
Wrked up to stack x 12+4+4
Called it a day still cant do a supine curl with any weight. Sucks.
11 Oct 13 Friday
Legs
Seated leg curls
Some x some
Plt 75 x 10,9,8,8,8
Front squats
Bar x lots
60 x 20,10
100 x 12,5
140 x 4
160 x 2
120 x 11
Good mornings
60 x 20, 20
100 x 12,12, 12
Leg extensions
1/4 stack x12,12
1/2 stack x 12, 12
3/4 stack x12, 12
Stack x 12+ 5+ 3
Called it a day
16 oct 13 wed
Short training week for me
Chest and some tris with a previous training partner
Work sets
160 x 2
140 x 6
100 x 20
All reps felt strong and fast much brtter than last week.
Incline dumbells
40 x 16, 11, 13, 11 =51 rep total
Dips
Bw x extended set
Some machine flies for the pump
Some press downs for the tris.
Good competitive workout with this training partner who is back to training with me The kid has used whatever he learnt from training with me combined with his own experience to build a far more impressive physique than mine. His width is ridiculous.
18 oct 13 Friday
Legs
15Seated hamstring curls
Worked up to plt 95 x 10
Front squats
Bar x 20, 12
60 x 15, 8
100 x 10, 5
140 x 3
160 x 2
120 x 11
Good mornings
60 x 15
80 x 15
15100 x 20
Leg extensions-training partner’s protocol
1/4 stack x 12
1/2 stack x 12
3/4 stack x 12
Stack x 10+1/2 stack x 15+1/4 stack x 20 dropset-was extremely difficult, insame burn had to do clusters to hit the requisite number of reps.
Pull thrus
1/2 stack x 20
3/4 stack x 15
Stack x 20
Seated hamstring dropset same protocol
Plt 75 x 10+plt 45 x 15 +plt 25 x 20-dropset. Managed to complete it.
Called it a day. Training partner recently competed and placed so kind of knows about this bodybuilding thing haha. Quad dropset was brutally painful.
21 Oct 13
International bench Monday
Bar x lota
60 x 20, 12
100 x 15, 12
140 x 3 paused 2s
160 x 2-would have failed rep 3
140 x 7
100 x 18
Incline dumbells
40 x 17, 9, 12, 7, 5 =50 reps in 5 sets barbell bench and less rest killed these
One arm dumbell floor press
40 x 15, 13, 15
Some flies for the pump
Last aet
110 x 10+61 x 15 +33 x 20 for the pump and called it a day.
The lowered rest did kill some of the volume work. You go I go method.
22 Oct 13 Tuesday
Back
Deadlifts ever rep is a single due to hexagonal plates
60 x 5
90 x 5
120 x 3
150 x 3
180 x 3
210 x 2
240 x 1- fast and easy. Surprisng since I’ve only been pulling 4 plates for as many singles in 10 mins for quite some time.
Sumo deads
120 x lots of singles trying to figure out how to set up properly
150 x 6 or so
180 x 2
Somos felt uncmfortable for me. Feel it lots in the hip and back probably coz form is offWill work on this.
Pull downs
Seta of 10 worked up to
Stack -1 x 8
One arm dumbell rows
40 x 12
55 x 12
70 x 10
85 x 10-form was bad probably fatigued
40 x 40-will aim for 50 reps
Stretchers
Sets of 12
Worked up to plt 28.5
Old school pull downs
Drop set
Stack x 10+half stack x 15 +1/4 stack x 20
Called it a day. Not a bad workout given the lack of sleep and a long work day.
24 Oct 13 Thursday
The cannonball and gun show ( sort of)
Military press
Bar x lots
60 x 12, 10 , 8
80 x 6, 3
100 x 6-from the pins
80 x 15+3+2
Neutral one arm dumbell press
22 x 12
26 x 12
32 x 12
40 x 9, 5
Lateral raises
12 x15
16 x 15
18 x 15 +10 x 20
Rear delt machine
Worked up to 68 x 8+ 33 x 15
Skull crushers ez bar
Bar +20 x 15
Bar +40 x 10, 7
Bar x 20 x 20
Cross body hammers
22, 24. 26, 28, 30, 32 x 5reps
20 x 20 finisher
Called it a day. Combining training partners philosophies with my own. Most sets done in the you go I go manner which kept rest periods brief.
25 oct 13 Friday
Legs
Seated hamstrings
55 x 12
65 x 12
75 x 15
85 x 10
105 x 6
Leg extensions
55 x 20, 15
Front squats
Bar x lots
60 x 12it 12
100 x 12, 5
140 x 3
160 x 1 -bar was rolling off so left it at that
120 x 8, 5, 8
Leg press
120 x 10
160 x 10
200 x 10
240 x 10
160 x 12, 12
Lunges
40 kgs x 6.6,6, 5, 6
Called it a day. Training partner had a fun time causing me pain with lunges and stuff like that. Buger did sets of 15 with the same weight damn.
28 Oct 13 Mon
International bench Monday
Bar x lots
60 x 15, 10
100 x 12, 8
140 x 3 deadatop 3s
160 x 2 failed rep 3 stuck midway
140 x 7 failed rep 8 lockout
100 x 15 was spent
Incline dumbells
40 x 13, 12, 12, 11, 8 total 56 missed 50 in 4 sets by 2 reps and decided to add a 5th to finish it off
Standing cavle flies
Some x some
Dropset
17.5 x 10+12.5 x 15+10 x 15 could not finish the 20 reps
One arm floor press
40 x 12, 12, 12 -kept the repa slow on the eccentric real slow. That’s what happens when training with a bodybuilder haha.
Good workout. Bummed that I cold not clear 160 x 3 though. Its taking forever to get back my strength.
29 oct 13
Back annihilation Tuesdays
Deadlift all singles
60 x 10
9o x 8
120 x 6
150 x 4
180 x 15 -all reps smooth
Pull downs
Plt 49 x 12
63 x 12
77 x 10
84 x 5
One arm dumbell rows
40 x 10
55 x 10
70 x 10
85 x 10
40 x 40 -damn training partner who could only manage 70 x 4 got 50 reps. Damn bodybuilders and their high rep trainimg haha.
Seated rows
Some x some
L ast set
Plt 53.5 x 8 +4 -form was strict
Training with the bodybuilder is painful in a good way. Bw marginally under 106kgs. I should probably up the calories alittle to gain some muscle feel kinda skinny.