Wednesday 11 dec 13
Vertical puah pull somewhat
Military press deadstop from pins
Bar x lots
60 x 10, 10
80 x 5, 1
100 x 3
110 x 3-would have failed 4
100 x 5 failed rep 6 halfway
80 x 16+4
V handle pull downs
Plt 49 x 12
63 x 12
77 x 10
84 x 6
Stack x 6
One arm dumbell shoulder press
22 x 12
26 x 10
32 x 10
40 x 12
40 x 10+30 x 10+20 x 10-brutal
Reverse pec deck
Lots x lots
Worked up to plt 80 x 8 shaky reps
High pulls
Bar x lots
60 x 12
70 x 10
80 x 8-straps on
90 x 6
100 x 6
110 x 3
Called it a day or a week rather no training till next wednesday. Planning a leg day we’ll see.
18 Dec 13 Wed
Horizontal push pull
Bench
Bar x 15, 10
60 x 15, 10
100 x 12, 5
140 x 3 deadstop from pins
160 x 1 same-almost lost this
170 x 1
175 x 0-lost it at lockout
140 x 5 deadstop from pins
100 x 12 same as above
T bar rows
30 x 20
45 x 12
60 x 12
75 x 12
90 x 10
105 x 8-deadstops
120 x 8 + 75 x 8+60 x 8+45 x 8 - damn was gassed
Dumbell incline press
40 x 17, 15, 18-50 reps in 3 sets but had long reat periods
Seated cable rows
1/2 stack x 12
3/4 stack x 12
Stack x 8 + 2/3 stack x 12+ 1/2 stack x 15
Called it a day. Freaking gassed. Lost 2kgs from a cbination of not eating much compunded with stomach issues from eating some crap while on a short road trip. Being a middle aged desk jockey ain’t good for physique goals either. Should probably start posting this in the over 35 section damn it.
19 Dec 13 Thurs
Vertical push pull
Military press from pins deadstop
Bar x 12, 12
60 x 12, 8
80 x 5
100 x 3
110 x 3
120 x 0 got stuck at mid point. 2 inches above the head. Weak triceps.
100 x 6 + 80 x 6.
Pull downs
Plt 49 x 12
63 x 12
77 x 12
Stack x 5+70 x 12
One arm dumbells.
22 x 12
26 x 10
32 x 10
40 x 10
40 x 8 +24 x 15
High pulls
Bar x 10, 10
60 x 7, 7
80 x 7, 7
100 x 3, 2
Reverse pec dec
Plt 40 x 12
47 x 12
61 x 12
67 x 12
75 x 10+40 x 15+26 x 20
Called it a day. Ridiculous how plt 26 on the reverse pec dec felt at the end of the dropset hah.
Friday 20 Dec 13
Legs
Seated leg curls warm up
Plt 45 x 12
55 x 12
75 x 12
Front squats
Bar x 20, 12
60 x 15, 10
100 x 12, 5
140 x 3 paused for 2 s in the hole
160 x 2- upper back is feeling it
170 x 2
180 x 0- upper back went and the bar rolled off
130 x 5
Back to seated hamstring curls
65 x 12
75 x 10
95 x 10
105 x 8+55 x 15+40 x 20
Dumbell lunges
24 x 8
32 x 6, 6-need to get the reps up
Leg extensions
Plt 55 x 10
85 x 10
120 x 10
145 x 10 +80 x 15+ 55 x 20- damn.
Good mornings
60 x 12, 12
80 x 12, 12
100 x 15
Called it a day. Was tired. No training next week except on Tuesday probably.
Friday 20 Dec 13
Legs
Seated leg curls warm up
Plt 45 x 12
55 x 12
75 x 12
Front squats
Bar x 20, 12
60 x 15, 10
100 x 12, 5
140 x 3 paused for 2 s in the hole
160 x 2- upper back is feeling it
170 x 2
180 x 0- upper back went and the bar rolled off
130 x 5
Back to seated hamstring curls
65 x 12
75 x 10
95 x 10
105 x 8+55 x 15+40 x 20
Dumbell lunges
24 x 8
32 x 6, 6-need to get the reps up
Leg extensions
Plt 55 x 10
85 x 10
120 x 10
145 x 10 +80 x 15+ 55 x 20- damn.
Good mornings
60 x 12, 12
80 x 12, 12
100 x 15
Called it a day. Was tired. No training next week except on Tuesday probably.
24 Dec 13 Tuesday
Got in a quick random workout.
Bench
Bar x lots
60 x 15
80 x 15
100 x 12
140 x 3 paused 3 s
160 x 1 paused 3 s
170 x 1
175 x 1
140 x 7
Tbar rows
50 x 12
65 x 12
100 x 12
115 x 7
Incline bench
40 x 17, 15, 16 total 48
Called it a day. Closing time. Next workout… new year’s eve.
31 Dec 13 Tuesday
Legs.
Bar x 2 x 20
60 x 15, 8
100 x 10, 8
140 x 4 paused 2s in the hole
160 x 2 - fast and smooth
170 x 2- not bad but called it
140 x 5
Leg curls
Plt 65 x 12
75 x 12
85 x 10
95 x 10+55 x 15+ 30 x 20
Pull throughs
1/2 stack x 10
3/4 stack x 15
Stack x 15, 15
Leg extensions
1/2 stack x 12
3/4 stack x 12
Stack x 12+1/2 stack x 15 +1/4 stack x 25
One arm dumbell overhead press
22 x 15
26 x 15
32 x 15
40 x 12/9 R/L
Called it a day. Lost 2kgs from not trqining and eating. Felt weak but got much better as I went along. Squats were deep and solid. Decent performance all round. However am getting soft from the inactivity. Next session on 7 Jan 14.
Tuesday 7 Jan 14
Chest
Bench
Bar x 15, 15
60 x 20, 10- felt really heavy
100 x 12, 5
140 x 3
160 x 1-no way was I gong to do this for a double or more
140 x 3, 3, 3, 3 -almost missed the last rep haha
Inclne dumbell
40 x 20, 14, 13 =47 reps
Cable rear delts
4 x 15
Dumbell flys
18 x 20
22 x 10
24 x 6 +16 x 15
Called it a day. Weak as a kitten. Amazing how difficult and long it takes to pt on size and gain strength but the moment I lay off and eat like a bird shit happens. Weighing in at a smidge under 105 kgs.
Wednesday 8 Jan 14
Back
Deadlifts all singles
60 x 6
90 x 6
120 x 3
150 x 3
180 x 13 in 10 mins-the plan is to at least do a rep every minute. To increase by 10kgs next session
Pull downs
Plt 49 x 15
63 x 15
70 x 15
77 x 12
T bar row-deadstop from 60kgs onwards
30 x 15
60 x 15
90 x 10
105 x 10
120 x 7+75 x 15
Seated cable row
1/4 stack x 12
1/2 stack x 12
3/4 stack x 12
Stack x 6+1/2 stack x 12+1/4 stack x 16
Called it a day. Apart from the very sore hands workout went quote ok. Still kind of weak. Deadlifts was decent but the hands are freaking sore.
Thursday 9 Jan 14
Shoulders and arms
Rear delt dumbells
22 x 15
24 x 15
26 x 15
Military press
Bar x 10. 10 - it was going to be a tough day
60 x 10, 10 yup it is going to be tough
80 x 5
100 x 3- would probably fail rep 4
110 x 2-2nd rep was a fight
100 x 3, 3, 2, 1.1
80 x 12+4+2 and failed
Pull downs to forehead
4 sets x 10
Single arm dumbell
22 x 15
32 x 8
40 x 6
Pinwheels
22 x 5
24 x 5
26 x 5
28 x 5
32 x 6
Neutral dumbell presses. Bells squeezed together
22 x 15
26 x 15
32 x 15
36 x 15. 12
Incline curls
12 x 15
14 x 15
16 x 8, 7
Overhead dumbell extensions
12 x 20
16 x 20
18 x 10
20 x 10 r elbow got uncomfortable
Preas downs
1/2 stack x 20
3/4 stack x 20
Stack x 17+1/2 x 15+2/5 x 20
Called it a day. Felt lousy going into the session got better along the way but still way off the mark.
Friday 10 Jan 14
Legs - if anything leg session had a chance since I got one in last week and spent the past few days eating food
Front squats paused reps
Bar x 15, 10
60 x 15, 6
100 x 6, 5- these were harder than usual too short rest
140 x 4
160 x 2
170 x 1
180x1- paused as well for good measure
Hamstring curls seated
Plt 55 x 12
65 x 12
75 x 12
95 x 10
105 x 5 +partials
85 x 10+55 x 15+35 x 20
Leg extensions
1/2 stkx 10
3/4 stkx 10, 10
Stk+7.5 x 10 + 1/2 stk+7.5 x 15+1/4 stk +7.5 x 20
Pull thrus
1/2 stk x 10
3/4 stk x 12
Stk x 20
Dumbell lunges
24 x 10
32 x 7
30 x 5
Standing hamstring curls
Some x some for the pymp and called it a day. Most aolid 4pps front squat ever with a pause and it was hams to calf. Not bad at all given I have small calves.
Monday 13 Jan 14
Chest
Bench
Bar x 15, 15
60 x 15, 10
100 x 12, 10
140 x 3 -paused 3 s
160 x 1 paused
170 x 1 paused
140 x 5, 4, 4
100 x 16+4
Incline dumbells
40 x 12, 10, 14, 10+4
Dips
Bw x 15
+15 x 10
+30 x 10
+45 x 5-haha fatigued
Machine flies
61 x 15
82 x 10
107 x 10
120 x 10
Stack x 8+1/2 stack x 12
One arm floor press
40 x 12, 12, 12
Called it a day. Too much volume. Trained on an empty stomach.
Tuesday 14 Jan 14
Back
Deadlifts all singles
60 x 6
90 x 4
120 x 4
150 x 3
180 x 1
190 x 12 in 10 mins. Up another 10kgs next week
Pull downs cable
Sets of 12
Worked up to plt 53.5 x 5+ 33.5 x 12
T bars
30 x 15
60 x 15
90 x 10 dead stop
120 x 8 dead stop
Face pulls
1/2 stack x 10
3/4 stack x 15
Stack x 20+10+7
Seated row
1/2 stack x 12
3/4 stack x 12
Stack x 10
Heavy weight relatively high reps for me at least and called it a day. Grip was a friggin problem throughout the deadlifts for some reason so had to lift it really quickly. Bw 106 fully hydrated. Growing old sucks. Almost 10 uears since I’ve started training on and off and even though I can be considered beginner intermediate, I know very little about training and nutrition.
Monday 13 Jan 14
Chest
Bench
Bar x 15, 15
60 x 15, 10
100 x 12, 10
140 x 3 -paused 3 s
160 x 1 paused
170 x 1 paused
140 x 5, 4, 4
100 x 16+4
Incline dumbells
40 x 12, 10, 14, 10+4
Dips
Bw x 15
+15 x 10
+30 x 10
+45 x 5-haha fatigued
Machine flies
61 x 15
82 x 10
107 x 10
120 x 10
Stack x 8+1/2 stack x 12
One arm floor press
40 x 12, 12, 12
Called it a day. Too much volume. Trained on an empty stomach.
Tuesday 14 Jan 14
Back
Deadlifts all singles
60 x 6
90 x 4
120 x 4
150 x 3
180 x 1
190 x 12 in 10 mins. Up another 10kgs next week
Pull downs cable
Sets of 12
Worked up to plt 53.5 x 5+ 33.5 x 12
T bars
30 x 15
60 x 15
90 x 10 dead stop
120 x 8 dead stop
Face pulls
1/2 stack x 10
3/4 stack x 15
Stack x 20+10+7
Seated row
1/2 stack x 12
3/4 stack x 12
Stack x 10
Heavy weight relatively high reps for me at least and called it a day. Grip was a friggin problem throughout the deadlifts for some reason so had to lift it really quickly. Bw 106 fully hydrated. Growing old sucks. Almost 10 uears since I’ve started training on and off and even though I can be considered beginner intermediate, I know very little about training and nutrition.
Wednesday 15 Jan 14
Shoulder and arms
Dumbell swings
22 x 15
24 x 15
28 x 15
Military Press
Bar x 15, 15
60 x 12, 12
80 x 5, 1-the one rep was as explosiveas possible
100 x 4
110 x 3-had to fight to get the third. No chance for 4.
100 x 3
80 x 12+3+2+1
Lat raise
12 x 15
14 x 15
18 x 12
20 x 9
Pin wheels
22, 24, 26, 28 x 5
32 x 8, 5
Bells together flat bench
22 x 15
32 x 15
40 x 15
Incline curls
10 x 15
12 x 15
14 x 15
18 x 12
Press downs
Worked up to stack then did one all out set
Stack x 20+10+5 + 1/2 stack x 15+1/4 stack x 25.
Called it a day. Good session. Will limit to one pressing exercise for shoulders. Bw 106 dead. Pin wheels were controlled with a squeeze at the top.
Friday 17 Jan 14
Legs
Front squats
Bar x 15, 10
60 x 12, 10
100 x 11, 5
140 x 4-felt really heavy w the bar rolling all over the place
160 x 3- this was a struggle
170 x 1
180 x 1- deep paused. Bailed on rep 2 bar rolled and was uncomfortable.
140 x 3-paused . Fast but bar was rolling all over terminated at 3 reps with a few ib the tank.
Seated hamstrings plt loaded
45 x 15
55 x 12
65 x 12
75 x 12
95 x 12
105 x 6
85 x 10+50 x 15+40x20
Leg extensions plt loaded
55 x 15
95 x 10
125 x 10
150 x 11+90 x 15+50 x 20- the burn
Goodmornings
Bar x 20, 10
60 x 12, 12
80 x 12, 12
100 x 12
Called it a day. Was tired.as it was a busy day. Decent enough workout. Definitely had the strength in the legs for the 2nd rep but upper back could not hold it.
Monday 20 jan 14
Chest
Bar x 15, 12-felt crappy
60 x 15, 15-felt worse
100 x 12, 10
140 x 3-paused for 3s
160 x 2-painfully slow should have just called it here
170 x 1
140 x 7+100 x 10+60 x 6 (1 1/2s)
Incline dumbells
40 x 14, 12, 10 -was struggling
Dips
Bw x 10, 12, 15, 15, 20-gpt better as I recovered
Facepulls
Lots
Machine flys
Some x some
Press downs
Some x some
Called it a day. lethargic, slow and weak apparently my shit approach to training is no longer working.
Tuesday 21 Jan 14
Back-soldiered on despite feeling like crap
Deadlifts all singles
60 x 6
90 x 5
120 x 3
150 x 3
180 x 1
200 x 11 in 10mins. Had to use straps after rep 8 hands were busted up.
Pull downs
Plt 28 x 15
33 x 15
36 x 12
43 x 10
53 x 5+ 38 x 12
T bars
35 x 15
65 x 15
80 x 12
95 x 8-deadstops from here on
110 x 5
125 x 7
Low high pulls using a towel attched to the cable
Worked up to
Stack x 20+10+5
Straight arm pull downs
Worked up to stack x 10+5
Stretchers focusing on form and stretch
20 x 15
23.5 x 15, 12, 12
28.5 x 10, 12, 8
Called it a day. Felt terrible throughout. The welt on L ring finger hurts exarcebated by the deadlifts. Honestly my palms and fingers are beat up. Also some problem now with my left forearm.
Thursday 23 Jan 14
Shoulders and arms
Military press
Bar x 15, 15
60 x 15, 10
80 x 5, 3-pulled a muscle L side trap area sucks
100 x 3
110 x 2
100 x 5
80 x 10+4+3
Pull downs
49 x 15
63 x 15
77 x 10
Lat raise
10 x 10
12 x 10
14 x 10
16 x 10
20 x 12-L forearm hurts
Pin wheels
22 x 10
26 x 8
32 x 9
One arm oveerhead press
22 x 15
26 x 8
32 x 8
40 x 10/8 R/L
Incline curls
10 x 15
12 x 12
14 x 12
16x 12
18 x 12
Forearms hurts
Press downs
Some x some
Stack x 20+10+5
Cable curls
Some x some
Squeezed each rep for 2 counts
Called a day.neck hurts scapular area hurts forearms hurt. Sucks.hsve I maxed out naturally? Unlikely coz diet sucks, supplementation is basic and programming is rubbish.
Tuesday 4 Feb 14
Horizontal push pull
Bench press
Bar x 15, 15
60 x 15, 10
100 x 12, 10
140 x 3 deadstops
160 x 1 haha miserable
140 x 4
T bar rows
20 x 15
50 x 15
65 x 10
80 x 10
95 x 10 deadstops
110 x 6 deadstops and broke out in cold sweat
Incline dumbells
40 x 16, 13, 10
Seated cable rows
Half stack x 12
3/4 stack x 12
Stack -8 x 12
Stack -6 x 10
Stack -4 x 10
Stack -2 x 8
Called it a day. Bw 104kgs. Felt weak and looked the part. Last training session was 24 Jan.Had a bad case of throat infection on 27 jan which resulted in 40 degree fever and me being asleep the better part of 27 to 31 Jan. Damn.