Mon 16 Nov 09 - Chest
It was a rather cold day today
Trained with SY
Warm up
Flat BB Bench
bar x 2 sets 15+reps
60 kgs x 2 sets x 12 reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps - felt heavy on the concentric, paused for a second or 2 on the chest and lifted explosively.
Increased wight hehe to 165kgs. Amazing how an additional 5 kgs feel
165 kgs x 4 reps - touch and go and controlled - 4th rep was hard.
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 20 reps + 13 reps total same as last week.
Went back to the flat bench and did one set of 100kgs for reps
managed 17 reps no lockouts to focus on stressing the pecs
did 3 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 75 or so.
35 min workout. not too bad. weight has stabilised to above 106kgs closing in on 107kgs - its rather tough to gain weight at this point need to up the calories. Its also amazing how a bloody 5 kg addition to the bar makes it so much harder to move the weight. At this rate I may get my 4 plates a side bench for 5-6 reps in 2011 or so haha terrible …
Bendover dumbell rows
40kgs x 1sets x 30reps - Was too easy. Had to start with this coz apparently a guy was doing shoulder press in the one and only power rack with the bar with the personal trainer instructing him and all.
Using some ingenuity managed to attach weight to the dumbell albeit making it heavier on one side sighz
45kgs x 12
49kgs x 12
52kgs x 8
54kgs x 6 - was tired haha
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
18.5 plts x 10reps
Decided to do Bent over rows
60kgs x 12 reps
100kgs x 12 reps
140kgs x 4 reps - form was lousy so stopped here apparently after laying off this for some time ot weak at it. Dont like this exeercise though
High pulls
60kgs x 12
70kgs x 10
80kgs x 6
Facepulls
8plts x 12
10plts x 12
13plts x 12
16plts x 15
Pretty good back workout hopefully the one arm rows elicit some kind of growth haha after the trouble i took to attach the weight and all. however the dumbell is lop sided and it makes it difficult to grip properly. If only the management would get me bigger dumbells …
Wednesday 18 November 2009
Upper chest and Arms
trained with Squat Machine
High Incline Barbell Press
bar x 2 x 10
60kg x 12 , 5
100kg x 5 , 5
140kg x 3 reps ! As I was lowering the weight after the 3rd rep , I was pressing too close to the pins - the bar clipped the left pin hard forcing the barbell out of my usual groove and tilting it to the right had to reset. Dammit and I was feeling strong. Was damned pissed coz I was sure I would have had 6 reps today.
Reset and after a 2 min break had another go
140kgs x 5 reps - Was much more controlled with this weight than eve but I should have had 6. Damn!
BEZ Bar barbell curls
Ez Bar x 7,7,7
bar + 40kgs x 8 reps quite easy
bar + 50kgs x 6 reps
bar + 55kgs x 7 reps form was much better today.
Close Grip Bench Press.
bar x 2 x 10
60kgs x 2 x 8
100kgs x 10, 5
140kgs x 7 Rep PR I think
Hammer Curls
22kgs x 5
26kgs x 5
30kgs x 3
32kgs x 12 good form & Rep PR
Supine grip cable Triceps pushdowns long handle
10 plts x 2 x 15
12 plts x 2 x 10
Rope neutral triceps
10plts x 10
12plts x 10
13plts x 12
Called it a day, still pissed bout missing the incline coz I knew I had coz the third rep went up really fast with minimal fuss & in the second set after resetting I still got 5 but would not have had the 6th. Damn just my luck.
Thursday 19 Nov 2009
Cold, cold day got caught in the rain twice. Training with Squat Machine
warm up
barbell back squats - slightly wider than shoulder width.
bar x 2 x 8,8
60kgs x 8
100kgs x 5
140kgs x 5
180kgs x 5 - belt on low almost ATG
220kgs x 4 =) first 3 res were good,struggled with the 4th rep though - it was ugly became a damn good morning hybrid. I am WEAK!!!
Front squats - belt on
60kgs x 1 x 5
100kgs x 5
140kgs x 5
These were ATG and placement of the bar was not a problem. I jammed it in the throat and somehow it felt comfortable for short rep ranges.
After helping Squat Machine with his benching = 15-20 mins of rest. Feeling rested I decided to do Military Presses
Standing Military Presses
bar x 2 x 10
60kgs x 5
100kgs x 8 New Rep PR 2 more than last week. Unexpected as once I’ve done squats, pressing usually suffers but not today the 20 mins rest was effective.
Called it a day - a good session
Tues 24 Nov 09 - Chest
Trained with Squat Machine and oh having the runs and feeling rather dehydrated
Warm up
Flat BB Bench
bar x 2 sets 15+reps
60 kgs x 2 sets x 12 reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps - This felt damn heavy - same protocol rest on the chest and then press explosively! I was going to have problems with my workset!!!
165 kgs x 3 reps - touch and go and controlled - all reps were hard and slow and 1 less than last week was pissed off so did another set 2 mins later
165kgs x 3 reps - Again all reps were hard and slow
tried 170kgs x 1 rep - rest on the chest for a second or two and lift explosively - not too bad
tried 180kgs x 0 rep - One way ticket damn
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 20 reps + 15 reps total PR I think 35 reps.
Supine grip cable Triceps pushdowns long handle
10 plts x 2 x 15
12 plts x 2 x 6
10 plts x 2 x 12
did 3 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 75 or so. Did one set at plate marked 8 for 10 reps and thats it.
Did military press for fun
bar x 8
60kgs x 6
100kgs x 4 - miserable but this was after all te benching and tricep work so really tired
body weight 106kgs must be due to the runs, felt really dehydrated - a pathetic attempt today
Wednesday 25 Nov 09
Training with SY and Squat Machine
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 3 reps easy
240kgs x 3 reps easy
260kgs x 3 reps getting heavy put the belt on at ths point
280kgs x 2 reps felt heavy
300kgs x 1 rep - PR best ever - damn heavy 7 plates per side
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18.5 plts x 9 reps
SY and SM wanted to do incline press and though my lower chest and tris were sore, against better judgement I joined them …
High Incline Barbell Press
bar x 10
60kg x 12 , 5
100kg x 12 , 5
140kg x 5 reps and failed at the 6th rep - was surprised that I could muster 5 good controlled reps.
Bendover dumbell rows
40 kgs x 10
50 kgs x 10
54 kgs x 8
All in all a good crazy workout. still stoked about the 7 plate rackpull granted it it from hole no 4 which puts the bar exactly at the midpoint of my knee cap instead of hole No 3 at just below the knee cap but still … Now if I could only pull that off the floor … would be really pleased
On a more serious note though, I notice that when approaching a weight I have never attempted or moved before, I tend to get nervous and this I think affects my strength like when setting up for the 7 plate rack pull I felt a bit cold, nervous may have been afflicted with a case of pussylitis … damn
Thursday 26 Nov 09
Front squats - belt on
Bar x 2 x 8
60kgs x 5
100kgs x 5
140kgs x 5
145kgs x 5
150kgs x 3
These were ATG and placement of the bar was not a problem.
Close Grip Bench Press
Bar x 10
60kgs x 10
100kgs x 10
140kgs x 9 Rep PR
Staight Arm Pull Downs
Don’t know what the plate weighs
31 x 2 x 10
33 x 2 x 10
36 x 10
41 x 10
43 x 8 - only 3 more plates left rather heavy - the numbers are not the weight coz I have trouble doing triceps pressdown with the stack
Dumbell Hammer curls
18kgs x 5
24kgs x 5
28kgs x 5
32kgs x 12 very good form
Good workout - Improving in front squats.No Training till Monday. Another 3 day week next week.
Strongman is a different animal man, you know running around with heavy shit is completely different from moving heavy weights in the gym while in a fixed position. My cousins are also asking me to take part in the local competition saying that I could probably take it based on last years winners but again I opine that the Strongman is a completely different animal
yeah its definitely 2 diff animals. but no harm just trying it considering your raw strength know what i’m saying? i mean if i were you i’d try it out. after all, its all part of the bigger family of iron.
Mon 30 Nov 09 - Chest
Trained with Squat Machine and SY. Was late so quite truncated sets.
Warm up
Flat BB Bench
bar x 1 set 15+reps
60 kgs x 1 set x 12 reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps - This felt ok - same protocol rest on the chest and then press explosively!
165 kgs x 3 reps - touch and go and controlled should have been 4 but on the 4th rep, the bar was just under the pin set at no 15 just short of lockout(bout 4 -6 inches) and I was pushing against the pins for 3 seconds without realising it till SM pointed it out I lowered the weight coz I was out of gas. I really thought I was at a sticking point haha - bloody hell. What an idiot. At this rate I’d probably get my 180kgs x 5 when I’m 40 years of age damn it!
SY and SM wanted to do incline press and I joined them …
High Incline Barbell Press
bar x 10
60kg x 12
100kg x 8
140kg x 5 reps and failed at the 6th rep again. pissed so I continues with a drop set…
100kgs x 8 reps
70kgs x 12 reps
Failed at 140kg for 5 reps for 4 weeks already and its getting ridiculous as well as irritating- time to up the body weight.
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 17 reps + 13 reps total 30 reps. Was just too tired
did 3 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 75 or so. Did on heavier last set for 6 reps plate marked 82 or so.
For some reason I appear to be sightly leaner than usual as in if I squint really hard under the right lighting and conditions, I have abs albeit with a bloated mid section from cramming in a lot of food but abs nontheless haha - yeah hot abz my lifelong obsession.
Tuesday 1 dec 09
No training today had to take care of my son. Back double biceps pic. A bit out of focus due to prefocusing and using a timer which explains the smoothness/chubbiness - trying to make myself feel better haha
Right Arm s 19 left is slightly under 19 love handles are - surprisingly smaller =0
Wednesday 25 Nov 09
Training with SY and Squat Machine
Rack pulls No 4 at the knees
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 3 reps belt on easy
260kgs x 5 reps depending on how I feel may up the weight next round to 270kgs aiming for 5
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18.5 plts x 10 reps - tough
Bendover T Bar rows single arm version
35 kgs x 10
40 kgs x 10
45 kgs x 10
50 kgs x 8 - these were tough much tougher than dumbell rows and definitely upper back biased. may keep this for a while.
Face pulls
8 plts x 12
13 plts x 12
16 plts x 16
Staight Arm Pull Downs
Don’t know what the plate weighs
26 x 10
31 x 10
36 x 10
41 x 10
43 x 10 - tough
Called it a day. Long tough workout. There was this guy there making all kind of shit sounds while “grinding” out reps with 10kgs a side benching in the smith machine. And when he proceeded to do the same on the pec dec with two selectorised plates for many many reps. I knew coz he started making the moaning noises which could be heard throughout the gym, from the start till the end of the set with his personal trainer counting each rep with him. Fucking ridiculous.
On another note, I don’t know whether its just me but by the end of the 2nd exercise for each workout, I would usually look spent and apparently my training partners also look the same but most others at the gym look so fresh after multiple exercises with their PTs. I just wonder are they getting fleeced …
Thursday 3 Dec 09
Training Legs, Arms and whatver I had not trained… having the runs after eating some noodles damn.
Front squats - belt on
Bar x 2 x 8
60kgs x 5
100kgs x 5
140kgs x 3
150kgs x 5 - 2 reps better than last week
Standing Military Press
Bar x 2 x 10
60kgs x 8 felt uncomfortable
105kgs x 4 - pathetic. This would be the new work weight and need to work it till I get 8 reps or so.
Close Grip Bench Press
Bar x 10
60kgs x 10
100kgs x 10
145kgs x 5 - added only 5 additional kgs and the weight felt heavy and my wrist and elbow felt uncomfortable. Also the accumulated fatigue was telling.
Dumbell Hammer curls
18kgs x 5
24kgs x 5
28kgs x 5
32kgs x 13 very good form +1 more rep from last week ended coz form would break down.
Supine grip cable Triceps pushdowns long handle
8 plts x 15
10 plts x 15
12 plts x 12
Concentration curl standing bent over elbow on the inside of thigh
20kgs x 15 reps
Good workout - Improving in front squats.No Training till Monday. Should get a full workout next week.
Mon 7 Dec 09 - Chest
Trained with Squat Machine and SY. Was late so quite truncated sets.
Warm up
Flat BB Bench
bar x 1 set 15+reps
60 kgs x 1 set x 12 reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps - This felt ok - same protocol rest on the chest and then press explosively!
165 kgs x 4 reps - touch and go and controlled - 4th rep was tough did not attempt the 5th rep obviously.
Did another 140kgs x 8 reps - pathetic but I was already tired.
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 18 reps + 10 reps total 28 reps. This sucked was just too tired on the second set.
did 4 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set started with plate marked 61, last set for 10 reps plate marked 82.
did 2 sets x 12 reps straight arm pull downs with 16 plates.
did bent over concentration curl
20kgs x 15
22kgs x 8
24kgs x 6 tough
Rack pulls No 4 at the knees
60kgs x 10 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 3 reps easy belt on
270kgs x 5 reps heavy +10kg at the same reps as last week not too bad
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18.5 plts x 10 reps
Bendover dumbell rows
40 kgs x 35 reps - could still carry on but my palms were sore from the dumbell knurling haha
Straight Arm Pull Downs
Don’t know what the plate weighs
26 x 12
31 x 10
36 x 6
41 x 6
43 x 6 - tough
46 x 6 - tough
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 190- somewhat like a pull down but the handle is way in front and it travels in an arc. feel it working e lats so its ok
called it a day a good workout eventhough I was not feeling too well.
Thursday 10 Dec 09
Standing Military Presses
bar x 3 x 12 - felt tight needed to loosen upgood
60kgs x 10,10 no problem
This was done Drop set - well kind off as it takes roughly 15-20 seconds for me to adjust weight
105kgs x 5 - Not bad a PR - Amazing what an additional 5kgs does !!!
80kgs x 5
60kgs x 8 - Shoulders were fried.
Froont plate raises
20kgs x 3 x 15 these were done controlled
Reverse pec dec
4 sets x 12 - 15 reps
one set x 8 at plate marked 68 - rather heavy
Facepulls
8plts x 12
10plts x 12
13plts x 12
16plts x 17
Bent arm shoulder raises
did 4 sets or so
last set was 22kgs x 6 form was fantastically rubbish
called it a day was tired 25 min workout not bad - did a lot of volume after I read what people here were doing for shoulders. I dont really do shoulders all that much Military presses, one arm overhead presses and thats some raises once in a while and that it haha
Friday 11 Deec 09
Training Legs
Front squats
Bodyweiht x 15
Bar x 2 x 8
60kgs x 2 x 5
100kgs x 5 belt on for tis set onwards
155kgs x 4 upped the weight by 5 kgs should have done 140kgs x 3 first
Goodmornings
60kgs x 2 x 12
80kgs x 2 x 8
100kgs x 12
seated leg curls (plt select)
5 sets x 10
last set at plt marked 75 or so
seated leg extensions (plt select)
5 sets x 10
Last set at plt marked 95 or so.
Called it a day ok workout. Flu bugs ben going round the office and I just felt lethargic.
Thighs at the thickest measure more than 27 inches - not bad need to get them up to the size of my waist 36inches haha it ll be easier just to lose the chub off the waist me thinks…
