Thursday
Some shoulders some arms
Military press
Bar x 15, 12
60 x 10, 10
80 x 5
100 x 5
110 x 2
80 x 11+3+2+2+1+1
Lateral raise
10 x 10
12 x 10
16 x 10
20 x 9
Pin wheels
22 x 5
24 x 5
26 x 5
28 x 5
30 x 5
32 x 10
Triceps press downs
1/4 stack x 25
1/2 x 15
3/4 x 15
Stack x 18+2
Incline curls
10 x 15
14 x 10
16 x 10
17.5 x 10
Called it a day. Rushed job shitty day got even shittier due to receiving some really bad news.
Monday 3 mar 14
Chest
Bench
Bar x 15, 10
60 x 15, 12
100 x 12
120 x 8
140 x 3
160 x 2
170 x 1- was a fight
140 x 5
100 x 15+3+2-rack adjust and go
Face pulls
1/4 stack x 12
1/2 x 12
3/4 x 12
Stack x 15 +5
Incline dumbells
40 x 18, 12, 10, 10 -50 reps in 4 sets
Dumbell floor presses
40 x 12, 8, 10- short rest periods.
Rope press downs
Very light weight for elbow health
10 x 40+20+20+20
Called it a day.
Tuesday 4 Mar 14
Back
T bar rows
35 x 20
65 x 15
80 x 10
95 x 8
110 x 6
125 x 8 - deadstops
One arm dumbell rows
40 x 20 x 5-100 reps total done R rest 20 s L rest 20s repeat. Broke out in cold sweat felt nauseous and faint. Amazed by the wimpiness.
Pulldowns
49 x 12-this felt heavy no doubt the effects of the 100reps
63 x 10
77 x 8 -terminated the set can’t maintain full rom
Straight arm pull downs
1/4 stack x 15
1/2 x 15
3/4 x 15
Stack x 10, 10
Stretchers
20 x 12
23 x 12
28 x 10, 8-decided to keep at thia weight was struggling
23 x 12
Called it a day. Feeling under the weather so decided to skip deadlifts ended up getting owned by 40kg dumbell rows.
Thursday 6 Mar 14
Shoulders and arms
Military press from pins
Bar x 15, 10
60 x 12, 12
80 x 5, 1
100 x 3
110 x 2
100 x 3
80 x 14 +3+2+1
One arm dumbell press
22 x 15
32 x 8
40 x 9
32 x 20
Pin wheels
20 x 12
24mm x 5
26 x 5
28 x 5
30 x 5
32 x 9
Bells together presses
22 x 12
30 x 12
36 x 20
Incline dumbell curls
12 x 15
16 x 12
18 x 12
20 x 8
Pressdowns
1/4 stack x 15
1/2 x 15
3/4 x 15
Stack x 24+6
Called it a day. Just powered through the workout. Head not in it due to having lost a loved one to cancer yesterday, after 3 yrs or so of fighting the good fight. She was hardcore to the end.
Friday 7 Mar 14
Legs
Seated hamstring curls
45 x 15
55 x 15
65 x12
75 x 10
95 x 8+65 x 15
Front squats
Bar x 1. Squat to depth with such light weights. 10
60 x 15, 10
100 x 5, 5
140 x 3
160 x 2
180 x 1
100 x 10+6+4+5. Thought I could hit 25 reps in 2 rest pauses. I thought wrong.
Leg extensions
1/4 stack x 15
1/2 x 15
3/4 x 10
Stack +7.5 x 12 +1/2 x 12 +62 x 10 squeeze reps. Burnt.
Pull thrus
1/4 stack x 15
1/2 x 15
3/4 x 15
Staxk x 15
Standing hamstrings
Notch 8 x 12
10 x 12
11 x 10
High rep squats
60 x 34+12+8+6 . 60 reps .had to reset the weight n take a bteather.
Called it a day. Will try not to put the bar down next time and these were full squats kind of embarassing to
Monday 10 Mar 14
Chest
Bar x 15, 10
60 x 15, 12
100 x 12-felt heavy
120 x 8-these felt way off
140 x 3 dead stops rep 3 was tough
160 x 1-was 50/50 on rep 2 wtf
140 x 5
100 x 15+3+2
Face pulls
Worked up 1/4, 1/2, 3/4 stack x 12 repa each
Stack x 15, 15, 10
Incline dumbells
40 x 20, 14, 8, 10-52 in 4 sets
Higg incline bench
Bar x 15
60 x 12, 8
80 x 6, 8
100 x 4+6 singles. The incline dumbella killed these.
Called it a day weak as fuck. Need ro decide whar I want ro and train as such.
Tuesday 11 Mar 14
Back
Deadlifts decided to work up to a single
60 x 6
90 x 3
120 x 3
150 x 2
180 x 2
210 x 2
240 x 1
250 x 0 -wtf this is pathetic. I seriously cant pull for shit
150 x 1 x 8 Steed pulls
Lower back was shot
Pull downs
Worked up to plt 84 x 6
T bars
30 x 10
60 x 10
100 x 10
115 x 5
One arm rows
40 x 30, 25+5, 21+9
Stretchers
Some x sime
Calked it a day. Bw 106kgs
Note strength is shot. Its almost at the 2009 strength levels. Apparently can’t lift for shit anymore.
Thursday 13 Mar 14
Hurt my back so did whatever I could without aggravating it
Windmill curls
22 x 12
24 x 5
26 x 5
28 x 5
30 x 5
32 x 10
High incline press
Bar x 15, 15
60 x 15 , 10
80 x 10
100 x 10
120 x 8
140 x 1 man am I weak
100 x 14+3+2+1
Lateral raises
12kgs girondas 8 x 8 protocol-it burns
Chest supported rear delts
Some x some
Last set
10 x 15
Incline curls
12 x 15
16 x 12
18 x 10
20 x 8
Pressdowns
1/4 stack x 15
1/2 x 15
3/4 x 15
Stack x 20+10
Called it a day. Was fine on tuesday after deadlifts and what have you got up on Wednesday morning woth a really bad back. Had trouble standing straight and walking. Went for the massage. Apparently my glutes hips etc were really tight such that it pulled on the erectors and stuff causinge extreme discomfort haha. That’s what I get for being an middle aged fart who trains hard but neglects stretching, tissue work and all the other recuperative shit that I should be doing.
Wed 19 mar 14
Presses mainly
High incline bench
Bar x lots
60 x 15, 12
80 x 12
100 x 12
120 x 8
140 x 1
100 x 14+3+3
Incline dumbells
40 x 12, 12, 12, 12
Machine flies
4 sets pressing handles together for a second every rep
103 x 8
Standing one arm dumbell press
22 x 12
24 x 12
26 x 12
32 x 10
40 x 3 pathetic
Called it a day. Back after another short layoff. Need to get some consistency in damn it.
Thursday 20 Mar 14
Pulling
Pull downs
Plt 49 x 15
63 x 12
77 x 10
84 x 7
Decided to test my back after the fiasco last week
Sumo deadlifts all singles
60 x 5
90 x 3
120 x 3
150 x 2
180 x 1
210 x 1
220 x 1
230 x 0 - it is official apart from my short arms and suspect lower back, I really suck at deadlifts. Set up felt awkward could feel my butt and back tightening up. Pathetic.
Bentover dumbell rows
40 x 15
55 x 12
70 x 12
80 x 12
Chest supported dumbell rows
24 x 12
30 x 12, 12, 15
Dragon flags
1x 6
Stretchers
Plt 20 x 20
23 x 15
28 x 15
33 x 9 +23 x 10
Straight arm pull downs
Worked up to stack x 10
Dragon flags
1 x 5
Called it a day. Its official I do not know how to deadlift. Dragon flaga were tough.
Friday 21 Mar 14
Legs
Squats
60 x 12,
100 x 10
140 x 5-this felt rather heavy
180 x 3- this was worse
200 x 1-whole body was shaking when I unracked the bar.damn.
Front squats
60 x 15
100 x 8
140 x 3
160 x 2
Front squats felt much more solid than back squats not surprising since I’ve done then almost exclusively
Timed squats
60kgs x 50 in 3mins
Seated leg curls 4 sets
Worked up to 95 x 10
Leg extensions 5 sets
Worked up to stack x 13+2
Windmill curls
22 x 10
26 x 6
32 x 10-nice and controlled
Incline curls
8 x 15
14 x 10
16 x 10
20 x 9
Called it a day. Back squats sucked though all were full squats.Was shaking like a leaf from 4 plts onwards no suck problems with front squats. Time to cycle in the back squats. Form was decent as in did not feel anything in my screwed up lower bacj
Monday 24 Mar 14
Chest
High incline bench
Bar x 15, 10
60 x 15, 10
100 x 12
120 x 3
140 x 2-would have failed 3
120 x 7
100 x 14+3+2+1
Low incline dumbell
40 x 14, 12, 13, 12-51
Facepulls
1/4 stack x 15
1/2 x 12
3/4 x 12
Stack x 15, 12, 12 -I do theae leaning back from 3/4 stack onwarda but keep thewhole body straight and control the weight
Machine flys
Squeezed the handles for a sec
61 x 15
82 x 12
103 x 12
117 x 8 + 68 x 12
Bw dips
16+10+6+7+4+3+3+3+3= 52-5 breaths between eaxh mini set
Called it a day quick but challenging workout. Not bad getting 2 reps on the high inclines though barely making it.
Tuesday 25 Mar 14
Back
T bar rows
35 x 20
50 x 20
65 x 12
80 x 10
95 x 8
110 x 8-pulled something at the R hip
120 x 7- ok it hurts
Pull downs
Plt 49 x 15
63 x 12
70 x 10
77 x 10
84 x 6
70 x 10
One arm dumbells
40 x 10
55 x 10
65 x 10
80 x 15
40 x 30
Chest supported row
22 x 15
32 x 12, 12
Stretchers
23 x 15
28 x 12
33 x 4 -fatigued I guess
23 x 10
23 x 12+6+4
Called it a day. Tough draggy workout. Hopefully nothing serious with the hip injury.bw 106kgs.
Wed 26 Mar 14
Shoulders
Rear delt swings
20 x 20
24 x 20
28 x 20
Militaries
Bar x 15, 10
60 x 15, 12
80 x 6
100 x 3- heavy
110 x 2- thats all I could do
100 x 3, 3, 1+1+1+1
80 x 12+3+2+1+1+1
One arm dumbells
20 x 12
24 x 8
32 x 10
40 x 10/8 (R/L)
32 x 20/18+2. (R/L)
Lateral raise
14 x 8 x 8 -25secs between sets. Shit this burned.
Rear delt machine
Plt 40 x 15
54 x 10
68 x 10
75 x 10+45 x 10+26 x 15
Cable rear delts
3.5 x 20
6.25 x 15, 15, 12
Called it a day shitload of volume for shoulders. Slow with the presses.
Thursday 27 Mar 14
Arms though I am having issues with both forearms
Pin wheel curla
22 x 15
24 x 5
26 x 6
28 x 5
32 x 10, 7, 5 + 22 x 12
Bw dips while waiting for the rack to clear
BW x 20+12-rack cleared
CGBP
Bar x 15, 10
60 x 15, 12
100 x 12, 10
140 x 3
120 x 8-off pins set 6 in above chest
100 x 15+5-off pins
Incline dumbell curls
12 x 15
16 x 12
20 x 9+14 x 15+5
One arm dumbell floor presses
40 x 15, 15, 12
Dragon flags while waiting for cables to clear
5, 5
Cable press downs
1/3 stack x 20
2/3 stack x 10
Stack +5kgs x 15+5
Called it a day.Pain in both forarms which is irritating. Focused more on slowing down the eccentrics in most exercises and kept the volume rather high. Did not feel too bad apart from the issue with the forearms
[quote]Bear943 wrote:
[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.
[/quote]
I know what you mean about spinning the wheels. Life and stuff happens and before you know it it’s been a few months already. So you’re the go-to-guy for your friends when they want to move? 
Hey Tatsu,
Most chaps would not want a mover who need to lift lighter stuff and gradually build up to the heavier stuff and then proceed to lift it for a few steps before needing to rest haha. Anyways your delts really standout. What do you do for them?
Haha, nice comeback. 
I’m training doggcrapp style. Rotating dumbbell shoulder presses and machine shoulder presses in a 20-30 reps rest-paused, seated behind the neck press 12-20 reps rest-paused. I’ve added a set cable lateral raises or dumbbell side raises for 20-30 straight reps. After a back thickness exercise I’ll do a set face pulls or reverse peck deck for 20-30 reps. I got the high rep idea from mountain dog training from John Meadows. =)
Friday 28 Mar 14
Legs
Squafs
Bar x 15, 10
60 x 15, 10
100 x 12, 8
140 x 6
180 x 3
200 x 1
220 x 1
Front squats
60 x 12
100 x 12
140 x 3
160 x 2
180 x 1
Seated leg curls
Worked up to 95 x 10
Back off 65 x 20
Dumbell lunges
20 x 10
26 x 8
30 x 5
Finisher
60 kgs x 30
Called it a day. The 220 felt much better than last week’s shaky effort. Not a bad leg workout.
