Wed 5 Feb 14.
Vertical push pull
Military press
Bar x 15, 15
60 x 12, 10
80 x 5 this felt like 2pps. Damn
100 x 3,3, and a cluster set of 4-this was miserable
Pull downs seated on the floor
Plt 49 x 15
63 x 15
77 x 12, 10
One arm dumbells
22 x 12
26 x 12
32 x 12
40 x 8, 6
Strechers
Plt 20 x 15
23x 15
28 x 15
33 x 6 +23 x 12
High pulls
60 x 3
80 x 3
100 x 1
110 x 1
Face pulls
Half stack x 15
3/4 stack x 15
Stack x 15, 12+1/2 stack x 10
Called it a day. Was rather weak. Weighing in at 104kgs weak as a kitten. Lost a lot of strength of the military pressing. From 110 for 3 to 100 x 3 haha.
Wed 5 Feb 14.
Vertical push pull
Military press
Bar x 15, 15
60 x 12, 10
80 x 5 this felt like 2pps. Damn
100 x 3,3, and a cluster set of 4-this was miserable
Pull downs seated on the floor
Plt 49 x 15
63 x 15
77 x 12, 10
One arm dumbells
22 x 12
26 x 12
32 x 12
40 x 8, 6
Strechers
Plt 20 x 15
23x 15
28 x 15
33 x 6 +23 x 12
High pulls
60 x 3
80 x 3
100 x 1
110 x 1
Face pulls
Half stack x 15
3/4 stack x 15
Stack x 15, 12+1/2 stack x 10
Called it a day. Was rather weak. Weighing in at 104kgs weak as a kitten. Lost a lot of strength of the military pressing. From 110 for 3 to 100 x 3 haha.
Thurs 13 Feb 14
Arms -overkill but hey everyone needs an arm day
Cgbp
Bar x 10, 10
60 x 15, 10
100 x 10, 10
140 x 3, 4
100 x 10- from the pins halfway to lockout
120 x 6- from the pins halfway to lockout
Pin wheels
22 x 10
24 x 5
26 x 5
28 x 5
30 x 5
32 x 10, 7 + 22 x 10
Dips
Bw x 20
+15 x 12
+30 x 12
+45 x 7
Incline dumbell curls
8 x 15
12 x 15
14 x 15
16 x 10
18 x 10
Triceps press downs
1/4 stack x 25
1/2 stack x 15
3/4 stack x 15
Stack x 20+5+3
Called it a day. Had a very mutton curry dinner yesterday and went to sleep soon after. Woke up at 230 in the morning with nausea and puked everything out was up for work at 6. Long day at work so all in a good workout. 50 min session over did the volume to be honest… On a positive note my waist is about an inch and a half smaller than before I got the high fever and the puking session early thia morning.
Fri 14 Feb 14
Legs in an almost empty gym. Valentine’s day BooYah
Front squats
Bar x 20, 10
60 x 15, 10
100 x 10, 5
140 x 3 paused qt the bottom
160 x 2 -easy surprising given that I have not trained legs for more than 2 weeks
180 x 1-cleared it deep
190 x 0 failed in the hole. Lost tightness.
Goodmornings
60 x 12, 12
80 x 12, 12
100 x 18
Seated leg curls
45 x 15
55 x 12
65 x 12
75 x 12
85 x 12
95 x 10
Leg extensions
55 x 15
85 x 15
115 x 15
152.5 x 13-stack
Dumbell lunges
20 x 8, 8
30 x 5, 5
Called it a day. Tired. Bw 105 kgs all things considered a good week. Need to up calories though.
Fri 14 Feb 14
Legs in an almost empty gym. Valentine’s day BooYah
Front squats
Bar x 20, 10
60 x 15, 10
100 x 10, 5
140 x 3 paused qt the bottom
160 x 2 -easy surprising given that I have not trained legs for more than 2 weeks
180 x 1-cleared it deep
190 x 0 failed in the hole. Lost tightness.
Goodmornings
60 x 12, 12
80 x 12, 12
100 x 18
Seated leg curls
45 x 15
55 x 12
65 x 12
75 x 12
85 x 12
95 x 10
Leg extensions
55 x 15
85 x 15
115 x 15
152.5 x 13-stack
Dumbell lunges
20 x 8, 8
30 x 5, 5
Called it a day. Tired. Bw 105 kgs all things considered a good week. Need to up calories though.
Mon 17 Feb 14
Chest
Bench
Bar x 15, 15
60 x 15, 10
100 x 12, 5
140 x 3 paused 2 seconds
160 x 2- same reps but smoother than last week
140 x 6- 1 rep more than last week
Wed 19 Feb 14
Shoulders and arms
Facepulls
1/4 stack x 20
1/2 stack x 15
3/4 stack x 15
Stack x 10, 10, 10
Military press
Bar x 15, 10
60 x 10, 10
80 x 5
100 x 3 -for some reasob struggled with rep 3
110 x 2 smooth much better than last week
100 x 4
80 x 12+3+2+1+1+1
Lateral raise
14 x 8 x 8 30s rest damn it burned decided on the fly coz left forearm hurt
Pin wheels
22 x 8
24 x 5
26 x 5
28 x 5
30 x 4
32 x 9
Bells together pressrs
22 x 15
30 x 15
40 x 10, 10
Incline curls
10 x 15
14 x 15
16 x 12
18 x 12+5+3
Triceps pressdowns
1/4 stack x 30
1/2 stack x 20
3/4 stack x 20
Stack x 18+ 28 x 15+ 17.5 x 20 dropset
Called it a day. Tougher than it looked. The 8 x 8 was a killer. Got to get my forearm looked at. It is irritsting.
Thursday
Legs -long long day felt terrible. Went in late went through theotions and called it.
Front squats
Bar x 15, 15
60 x 10, 10
100 x 10, 5
140 x 3
160 x 2
180 x 1 nice and smooth
190 x 0- failed could not hold it-just too damn tired
140 x 6-not bad
Leg curls
45 x 12
55 x 12
65 x 12
75 x 10
95 x 8+55 x 10+40 x 15
Leg extensions
1/4 stack x 15
1/2 stack x 15
3/4 stack x 15
Stack +7.5 x 12+ 1/2 stack x 10+1/4 stack x 15
Back squats
60 x 50 in 5 mins
Called it a day. Frankly I was done after 140 x 3 in the front squats but just kept going. The form on the back squat was hopeless, the whole movement pattern was just off and awkward but the 50 repper caused an insane pump had to rack the bar 4 or 5 times like to do it again next round but keeping the bar on my back for the duration
Called it a day.
[quote]Tatsu wrote:
Your avatar impressed me big time a few years ago, still does… 1.76m and >100kg. Holy moly…
What is your goal? =)[/quote]
Hey Tatsu,
Thanks for the kind words. That pic was in mid 2011 if I remember correctly, was about 106 kgs there.I was a little chubby and could lose some fat but that was my bulking phase and I did get strong. The heaviest I’ve been was 113kgs which was when I was strongest. Nowadays walking around at 105 -107 but leaner mainly coz I eat like a bird.
Your question about my goals got me thinking about the fact that wrt training I do not have a specific one at the moment which apart from work and life,contributed to me spinning my wheels these past few years. I mean I do want to look like I train, be able to move heavy shit and also not get hurt but that’s about it.
Tuesday 25 Feb 14
Back
Deadlfts all singles
60 x 10
90 x 3
120 x è
150 x 3
180 x 2
210 x 9 in 10 mins . Had to use a mix grip from the 3rd rep.
Pull downs
49 x 15
63 x 15
70 x 12
77 x 10
84 x 8
T bar
35 x 15
65 x 12
95 x 10-dead stop from here on
110 x 6
120 x 8
Stretchers using a diff machine
Some x some focusing
Last set 52 x 8+35 x 15
Called it a day. Amazing what an additional 10kgs did on my deads. The form on the 5th rep onwards was not exactly good. A tough feadlift session. The rest of the workout was decent enough.
