31 Oct 13 Thurs
Cannonball delts Thursdays
Military Press dead stop from pins
bar x lots
60 x 15, 12
80 x 6,3
100 x 7 - there you go - first 6 were fast and smooth 7 was slower and would have failed 8
80 x 12+2+1
One arm dumbell press
22 x 12
26 x 12
32 x 12
40 x 10
32 x 16
lateral raise - form on these really hit the medial head
10 x 15
14 x 15
16 x 15
20 x 12
dumbell swings finisher 30 x 30
rear delt machine
some x some
finished off with a dropset .
Not bad military pressing at a BW barely above 105kgs but realised my rear delt needs lots of work. Considerably weaker than my training partner there.
1 Nov 13 Fri
Freaky leg Fridays
Seated leg curls
45 x 20
55 x 12
65 x 12
75 x 12
85 x 12
105 x 6
55 x 20
Front squats
Bar x lots
60 x 12, 12
100 x 10, 5
140 x 4
160 x 2
120 x 10
Leg extensions
1/4 stack x 15
1/2 stack x 15
3/4 stack x 12
Dropset
Stack x 10 +1/2 stack. X 15+1/4 stack x 20 surprising able to complete all reps without much trouble
Pull thrus
1/2 stack x 10
3/4 stack x 15
Stack x 20
5 nov 13 Tuesday
Chest
Bar x lots cold rainy day but the ac is still blasting
60 x 15, 12
100 x 12, 10
140 x 3 paused
160 x 3 smooth - been a long time coming would fail 4
140 x 6
100 x 15
Incline dumbells
40 x 15, 11, 14, 11-51 in 4 sets
Dips
Bw+30 x 10, 8, 6
Bw x 20, 11
Machine flys
Some x some
Finished off with a dropset
Called it a day. It’s good to finally hit 3 reps again.Back training tomorrow.
18 nov 13 monday
Almost 2 weeks of not much physical activity.
Chest
Barbell bench
Bar x 15, 15 felt heavy and off
60 x 15, 10-again felt off
100 x 12, 10 struggled to get the reps in
140 x 3 deadstops 3s and almost missed the 3rd rep
160 x 2
140 x 4-slow terminate
100 x 16
Incline dumbell
40 x 15, 9, 11, 10, 5 - 50 in 5 sets
Dips
Bw x 20
+15 x 15
+30 x 9+3+2
Bw x 15
Cable flies
Soe x some
Dropset finisher for the pump
Called it a day. Weak but not unexpected. Volume work usually suffers after a layoff .
19 nov 13 Tuesday
Back
Deadlifts sngles
60kgs x 10 followed by aggressive stretching for 15 mins was too tight
90kgs x 6
120 x 3
150 x 3
180 x 1
180 x 15 singles in 10 mins. Was doing well until rep 8 when the effects of the lay off kicked in hah was gassed
Pull downs
Plt 49 x 12
63 x 12
Stack -2 x 10
Stack x 8 was floating even with an added 15kgs to anchor me down.
One arm rows
40 x 10 felt really heavy not gonna be a good day
55 x 10
70 x 8
85 x 10 -shit had to dig deep
Stretchers focusing on form and the stretch
4 sets x 12 reps adding weight each set
Last set
Plt 33.5 x 12-slow and deliberate
Seated rows
1/2 stack x 15
3/4 stack x 12
Stack -4 x 12
Stack -1 x 9
Hyper extensions
Bw x 10
+20 x 10
+35 x 10
+50 x 8 -L hamstring cramping up
+20 x 15
Called it a day. Was gassed strained something in the chest when stretching quite aggressively in between sets. Overall decent.
22 Nov 13 Friday
Legs
Front squats
Bar x 15, 15
60 x 15, 15
100 x 15, 5
140 x 4
160 x 2-not baf after a 3 week layoff and what looks to be smaller legs
120 x 12+3 - was done c145ld not finish the 2nd rest pause
Good mornings
60 x 12, 12, 12-hams still sore from the loaded hyper extensions
80 x 12, 12
100 x 15
My excuse for the light weights-lots of volume tight form sore hams haha
Seated hamstring curls
45 x 15
55 x 15
75 x 12
95 x 7
85 x 10+45 x 15+25 x 20-last part of the dropset was too light but still burned
Leg extensions
75 x 10
95 x 10
115 x 10
145 x 10+85 x 15 +45 x 20- had to stop for a moment on the last set
Lunges dumbells
20 x 10, 10
22 x 8, 8
24 x 6, 7
28 x 6, 3 -had to terminate was getting sloppy. Damn.
26 Nov2 13 Tuesday
Back annihilation
Deadlifts all singles
60 x 10
90 x 5
120 x 3
150 x 3
180 x 2
210 x 1- fast and smooth
240 x 1- fast and smooth over under grip
260 x 0 - 3 attempts and the weight wont even break. I mean yeah I am not the most natural deadlifter but come on.
Sumo deadlifts
90 x 3
120 x 2
150 x 2
180 x 2
210 x 1
T bar rows
30 x 12
45 x 12
60 x 12
75 x 12
90 x 8
105 x 7
Pull downs emphasising the stretch
Plt 49 x 15
63 x 15
77 x 12
Seated row
Half stack x 12
3/4 staxk x 12
Stack -6 x 10
Stack -4 x 9
Stack x 8
Back extensions
Bw x 15
+20 x 10
+35 x 10
+50 x 10+3+2
Called it a day. My deadlifts still suck. Managed a 6 pps a few years back when everything more than 5 pps was a grinder but now it is funny how 5.5 pps flies up and 6 does not even move. Help needed.
Wednesday 27 Nov 13
Cannonball delts
Military press dead stop from pins
Bar x 15, 15, 10- damn. Back is stiff and sore.
60 x 15, 10-getting better. Chest is still sore as well.
100 x 3
110 x 2- smooth but not easy
100 x 5+1+1- damn the 2 additional reps after 10s rest were slow
80 x 15+3+2
Chest and back sore from Mon and Tues sessions. Not as young as I used to be.
One arm dumbell press
22 x 10
26 x 10
32 x 10
40 x 12
32 x 16, 12 -arnold presses
Lat raise
14 x 12
16 x 12
18 x 12
20 x 12
22 x 8+16 x 12+10 x 15
Rear delt machine
Some x some
Dropset finisher focusing on form. Noticed that the upper back takes over if I go heavier than I should.
Called it a day. Gun show tomorrow.need a plan for my pathetic deads.
Friday 29 nov 13
Legs
Front squats
Bar x 20
60 x 20, 12
100 x 10, 8
120 x 6
140 x 4
160 x 3-there you go felt solid and smooth.should have taken advantage and gone for 4 or 5.
120 x 10
RDL
60 x 15
100 x 15
140 x 12
Did these very fast and explosive
Leg press
120 x 10
160 x 10
200 x 10
240 x 20
Seated hamstring curls
Plt 55 x 15
65 x 10
75 x 10
85 x 10
95 x 7
Leg extensions
1/4 stack x 15
1/2 stack x 15
3/4 stack x 10
Stack x 10+plt 85 x 15 +plt 47 x 20-shit burned
Lunges dumbella
20 x 8-damn these were tough should have done these before extwnsions
24 x 6
32 x 4, 4-sucked . I was done
2 Dec13 Monday
International bench
Bar x15, 12
60 x 12, 5
100 x10, 5
140 x3 2s pause
160 x 2 could not lock out rep 3
170 x 1 fast and smooth
140 x 7+ 100 x12+60 x15
Incline dumbells
40 x12, 12, 12. 12
Dips
Bw x12, 12, 12, 12, 12
Machine flies
Worked up to
Plt 117 x 10 +75 x15+ 40 x 20
Called it a day. Wicked pump. The 170 was smooth which was unexpected given the mess with 160.
4 Dec 13 Wed
Shoulders
Military press from the pins
Bar x 12, 12, 5
60 x 12, 12
80 x 5 - not as fast as I like it to be
100 x 3- again not as fast
110 x 3- now we’re in business.best ever at this weight was 5 reps but not from the pins
100 x 4
80 x 11+3+3+3
Upright rows
Bar x 10
40 x 10
60 x 10
70 x 10
80 x 8
90 x 3+60 x 12
Single arm ah-nuld presses
22 x 12
26 x 12
32 x 12
40 x 6
Neutral grip shoulder press dropset
40 x 8+ 30 x 10+ 22 x 15- had to rest pause the last few reps for both L and R shoulders.
Lat raises
10 x 12
12 x 12
16 x 12
20 x 10+12 x 15
Rear delt machine
Some x some
Worked up to plt 75 x 10 +plt 40 x 15
Called it a day. Dropset almost all exercise except military press. Heck of a lot of volume.
5 Dec 13 Thurs
Arms
High incline bench
Bar x lots x lots
60 x 15, 10
100 x 10, 8
120 x 4
140 x 2+100 x 8+60 x 20.
High incline presses after high volume shoulder day is not a good idea.
Windmill curls
22 x 10
24 x 5
26 x 5
28 x 5
32 x 12+22 x 12
Dips
Bw x 12
+15 x 12
+30 x 12
+45 x 8 + +30 x 7+ +15 x 10 +bw x 15
Hammer curls one arm at a time
26 x 12, 12
27.5 x 8
26 x 12
Anything more than 26 kgs changed the feel of the movement
Rope press downs
1/4 stack x 20
1/2 stack x 20
3/4 stack x 15
Stack -2 x 10
Stack x 8
Rear delt machine
One arm at a time seta of 10
Startes at 40 and worked up to plt 75 in 6 sets. Tough and painful.
Called it a day. Been doing a lot of volume as well. Bw 107
6 Dec 13 Thurs
Legs
Seated hamstring curl
Plt 45 x 20
Plt 55 x 15
Plt 75 x 10.8
Front squats
Bar x 20, 20
60 x 20, 10
100 x 10, 5
140 x 4-slow
160 x 4- on form. Fast smooth and deep.
120 x 10
Good mornings
60 x 12, 12
100 x 12, 12 - stopped. For some reason felt like crap.
Seated hamstring machine part deux
Plt 65 x 12
Plt 75 x 10
Plt 95 x 10+plt 55 x 15+plt 40 x 20-this was a killer had to take a few breaks between reps due to the burn.
Leg extensions
1/4 stack x 10
1/2 stack x 10
3/4 stack x 10
Stack x 11 + plt 80 x 15 +plt 50 x 20 again had to take a few momentary breaks to complete the reps for the 3rd set
Pull thrus
1/2 stack x 12, 12
3/4 stack x 12, 13
Stack x 15, 15
Death by dumbell lunges
20 x 10
30 x 5
26 x 8
32 x 4
Called it a day. Front squats are back. Leg size is not though but much leaner 27 or so inches.
Tuesday 10 dec 13
Chest and back
Barbell bench
Bar x lots
60 x 20, , 15
100 x 12, 10
140 x 3 deadstop . Last rep painfully slow it was esentially from the pins up
160 x 1
170 x 1
175 x 1-definitely would fail rep 2
140 x 7
100 x 15
T bar rows
30 x 12
45 x 12
60 x 8
75 x 8
90 x 6
105 x 10-deadstops
120 x 5 deadstops
Incline dumbells
40 x 15, 15, 15
Face pulls
Been awhile
Did lots
Seated cable rows
1/2 stack x 12
3/4 stack x 12
Stack x 10+1/2 stack x 15+1/4 stack x 20
Called it a day truncated workouts and a short week.