Wednesday 16 December 2009
No training on Monday & tuesday on leave and am having the flu
Upper chest and Arms
High Incline Barbell Press
bar x 2 x 10
60kg x 12 , 5
100kg x 5 , 5
145kgs x 4 reps - Upped the weight by 5kgs
stripped the weight to 100kgs and banged out the following …
100kgs x 14 - had to rest the weight on my chest 2x during the set.
60kgs x 14
Chest was definitely feeling it after this. I had to adjust the weights myself but a dropset nonetheless as I took only as much time to adjust the weights and off I went for another set. Tough.
cable low to high for upper chest
4 sets x 10 - 12 reps
last set was with plate marked 13.25 or something for 8 reps . It cant be 13.25 kgs as it was a struggle for me.
Hammer Curls
20kgs x 5
24kgs x 5
28kgs x 3
32kgs x 15 form was acceptable.
Triceps pressdowns with the lat pulldown attachment
8 plts 15
10 plts 15
12 plts x 12
16 plts x 15 - i prefer this set up as I was able to have a wider grip and use less weight as it makes the exercise harder for me.
machine biceps curl
10 plts x 10
12 plts x 10
15 plts x 8
16 plts x 8
Felt like crap going into the workout with the flu, sorethroat and all. Petty tough workout all things considered. The workout helped somewhat but now completely wiped out and with no appetite.
Thursday 17 Dec 2009
Back training
However SM was doing close grip bench so I joined in haha
60kgs x 2 x 10
100kgs x 2 x 8
140kgs x 10 Rep PR at this weight continued on with a drop set
100kgs x 10 followed by
60kgs x 14
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
280kgs x 3 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 30 reps - was gassed
Straight Arm Pull Downs using the lat pull down attachment using a wider grip and for some reason it feels different and harder
Don’t know what the plate weighs
8 plts x 15
10 plts x 12
13 plts x 12
16 plts x 8
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 210 for 8 reps pumps the middle of the lats like nothing else
called it a day. trained when having a mil fever of 37.7 degrees felt better during training for some strange reason. Lost over a kg in bodyweight though damn it.
Friday 18 Dec 09
Training Legs
Front squats
Bodyweiht x 15
Bar x 2 x 8
60kgs x 2 x 5
100kgs x 5 belt on for this set onwards
155kgs x 1 hit the upright on the way down and threw me off balance had to rack it
155kgs x 2 pathetic could not hold it properly 2 less than last week was supposed to go for 5 - a regression
Military press
bar x 2 x 15
60kgs x 2 x 8
105kgs x 5 - failed to lock out the 6th rep
Leg Press
80kgs x 10
160kgs x 10
240kgs x 20 - tough and I pushed hard for. Pulled something in my neck which immediately caused a throbbing headache and nausea. Though its already 4 hours after the incident I still feel some discomfort but the nausea is gone. What did I fuck up this time
Seated leg curls (plt select)
4 sets x 10
and last set at plt marked 95 for 6
Called it a day, lousy workout - it was freezing in the gym with the air conditioners running full blast and it was raining outside. Also am down almost 2kgs in bodyweight back to almost 106kgs …damn. May be pushing way too hard training while still not entirely recovered from fever and flu.
Mon 21 Dec 09 - Chest
Trained with Squat Machine
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 struggled with this.
140kgs x 10 reps - throbbing headache on the 10th rep fortunately the pain was not as bad as on last Friday and effectively thats the end of the workout
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 18 reps + 10 reps total 28 reps. This sucked.
called it a day. Again there is still some residual pain as I am updating this log 2 hours later. good thing is the pain is much much less than on Friday. Sucks.
Tuesday 22 Dec 2009
Back - was apprehensive given my strained neck and the headaches. Anyways …
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps from here on straps on complete deload on each rep
220kgs x 3 reps easy belt on
260kgs x 1 rep exploded up - gonna be a good all out set
280kgs x 5 reps easy had one more in the tank but did not want to push my luck. Rep PR at this weight.2 reps more than last week. More importantly no pain and also no throbbing headaches.
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 5 reps
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
19.5 plts x 5 reps
Bendover dumbell rows
40 kgs x 35 reps - 5 more than last week. Could have pulled for more reps but hands were sore and frankly that many reps made me bored. Need to add more weight.
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 230 for 8 reps.
Straight Arm Pull Downs using the lat pull down attachment using a wider grip and for some reason it feels different and harder
Don’t know what the plate weighs
8 plts x 15
10 plts x 12
13 plts x 12
16 plts x 8
Called it a day. Was rather pleased that there was no recurrence of the debillitating headaches experienced last Friday and a less intense one yesterday. Was pleasantly surprised at the PR on the rack pulls. Good session.
Wednesday 23 December 2009
Upper chest and Arms
High Incline Barbell Press
bar x 2 x 10
60kgs x 12 , 5
100kgs x 5 , 5
145kgs x 4 reps - first 4 were fast and was stuck midway on the 5th and could feel some pain in the R side of my neck and head so did not push it and failed. I wimped out.Did not want a repeat of the throbbing headache and pain.
Hammer Curls
20kgs x 5
24kgs x 5
28kgs x 5
32kgs x 5
36kgs x 3 - ugly too heavy but no choice with the weight selections
Close Grip Bench Press.
bar x 1 x 15
60kgs x 1 x 8
100kgs x 1 x 5
150kgs x 5 Weight PR
machine biceps curl
10 plts x 10
12 plts x 10
14 plts x 8
16 plts x 7
Supine grip cable Triceps pushdowns long handle
8 plts 15
10 plts 15
12 plts x 12
13 plts x 8
lots of biceps curls and more triceps pushdowns
called it a day - good workout. Not bad on the close grip.
Thursday 31 Dec 2009
Front Squats
Bar x 2 x 8 bar felt heavy
60kgs x 2 x 5 heavy
100kgs x 5 heavier
140kgs x 2 …
155kgs x 3 Not too bad given that even the bar felt heavy and my last leg training was on 18 Dec and I had been on holiday since the 23rd of Dec with completely no training and not getting enough food in.
goodmornings
60kgs x 15
100kgs x 12
120kgs x 10
Seated leg curls (plt select)
4 sets x 10
and last set at plt marked 95 for 6
Military press
bar x 2 x 15
60kgs x 2 x 8
80kgs x 3
100kgs x 7 - heavy 1 short of my all time best at this weight
Reverse pec dec
4 sets x 12 - 15 reps
one set x 8 at plate marked 68 - rather heavy
Pull down machine
stupid looking space age thing
Many sets x many reps
Called it a day
Not a bad workout in the given given that I have been on an 8 day hiatus. Also trained in the afternoon on an empty stomach etc not ideal but I do what I have to. Aiming to hit 115kgs for 2010 at approximately the same body composition, which is gonna be difficult and bodyweight is around 106.2kgs which is approximatly 2kgs off the peak weight this few weeks. New training year starts on Monday 4 January 2010 hoping to be bigger, stronger and leaner… I hope
For the record, best lifts for 2009 - All these done in the later part of the year. Almost all after I started keeping this log.
Flat BP 165kgs x 4
CGBP 150kgs x 5
High Inclince BP 145kgs x 4
Low incline Dumbell 40kgs x 34 (2 set total)
Rackpulls 280kgs x 5 pin no 4 at the knees
Deadlift 240kgs x 1
Pull ups bodyweight x 16 granted this was after I lost weight from fasting
Lat pull downs 19.5plts x 5
Straight arm pulldowns 16 plts stack x 8
facepulls 16 plts stack x 16
Dumbell Bent Over Rows 40kgs x 35
Barbell Bent Over 140kgs x 6
Barbell back Squats 220kgs x 4
Front Squats 155kgs x 3
Good mornings 140kgs x 6
LegPress 340kgs x 6
Hammer Curls 32kgs x 15
EZ bar Curls bar + 55kgs x 6
pressdowns 16plt stack + 20kgs x 25
supine grip 12 plts stack x 12
Standing Militarty 105kgs x 5
Laterals 20kgs x 8
Dumbell Shoulder Press 36kgs x 8 done one arm at a time palms neutral
bodyweight max 107.8kgs
current 106.2kgs
Now to obliterate these lifts in 2010
Mon 4 Jan 10 - Chest
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60kgs x 2 sets 10rwps,8 reps
100kgs x 2 sets 10 reps, 5 reps
140kgs x 2 reps - felt heavy on the concentric, paused for a second or 2 on the chest and lifted explosively.
165kgs x 4 reps - touch and go and controlled.
140kgs x 8 reps.
Surprised that I matched my PR at this weight as even the bar felt heavy and the situation was just as bad throughout. the plates felt heavy as well.
dumbell bench (low incline)
2 sets AMRP 20 breaths or so
40kgs x 20 reps + 10 reps - 30 rep total.
4 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 82 or so for 8 reps.
Straight Arm Pull Downs using the lat pull down attachment Don’t know what the plate weighs
8 plts x 15
10 plts x 12
13 plts x 12
16 plts x 8
Called in a day. Not too bad a workout considering everything was over in about 35mins. Feel a little beat up though damn…
Tuesday 5 Jan 2010
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps from here on straps on complete deload on each rep
220kgs x 3 reps easy belt on
260kgs x 1 rep exploded up
285kgs x 5 reps weight PR with same reps as the last session 2.5 weeks ago. everything again felt heavy right off the start and today being a cold day did not help.
pull down machine under hand narrow grip dont know what the plate weighs
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
19.5 plts x 6 reps
Bendover dumbell rows
40 kgs x 35 reps. stopped not out of failure but rather boredom. Need to deal with this problem of having not enough weight.
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 230 for 8 reps.
called it a day. The New Years Resolution crowd was out in full force today. All the cardio machines were occupied. All the other machines were occupied even the one and only squat rack had to wait my turn. Even the pull up stations were occupied by 50kg grown up clowns doing some unique version of leg raises - one leg at a time hahaha … My gym is hardcore
Wednesday 06 Jan 2010
Upper chest and Arms
High Incline Barbell Press
bar x 2 x 10
60kgs x 12 , 5
100kgs x 5 , 5
145kgs x 2 reps - failed at 3rd rep. WTF!!! from tryng to gt 5 reps to a 2 rep drop in performance. For some reason my R anterior deltoid was/is rather sore and it affected the pressing. Had not recovered enough from Mondays chest session but against better judgement, stll went for it
Hammer Curls
20kgs x 5
24kgs x 5
28kgs x 5
32kgs x 3
36kgs x 5 - much better form
Tate press
20kgs x 15
24kgs x 12
30kgs x 8
Supine grip cable Triceps pushdowns long handle
8 plts 15
10 plts 15
12 plts x 12
13 plts x 8
machine biceps curl
10 plts x 10 pull down bar attachment
12 plts x 10
14 plts x 8
16 plts x 8
Thhursday 07 Jan 2010
Shoulders
Pissed about yesterdays inclined bench so yup went at it again
High Incline Barbell Press
bar x 2 x 10
60kgs x 12 , 5
100kgs x 8 , 5
145kgs x 3 reps - failed at 4th rep. Its official performance for this had dropped.
Standing Military press strict
bar x 2 x 15
60kgs x 2 x 8
80kgs x 3
100kgs x 3
105kgs x 2 - decided not to go for reps coz delts rather sore. Two days of incline benching will do that.
110kgs x 2
115kgs x 1 - this was smooth could not have gotten rep 2
Pull down machine
stupid looking space age thing
Many sets x many reps
Reverse pec dec
4 sets x 12 - 15 reps
one set x 8 at plate marked 68 - rather heavy
lateral raises
12kgs x 12
14kgs x 12
16kgs x 10
18kgs x 8
Called it a day. Was gonna squat but apparently am able to train on Friday so leaving squats for Friday. I like training legs in my last session for the week so crazy ass shoulder after upper chest but I had to up the nuts factor by hitting upper chest again before doing shoulders haha.
Friday 8 Jan 2010
Front Squats
Bar x 2 x 8 bar felt heavy
60kgs x 2 x 5 heavy
100kgs x 5 heavier
140kgs x 2 …
155kgs x 3 not very comfortable so did not push too hard for the fourth
160kgs x 1 rep and put it down on the pins on the 2nd rep.
Pull thrus
many sets too many in fact haha
16plates x 2 x 10 final two sets
Seated leg curls (plt select)
4 sets x 10 i think did not really count the reps
and last set at plt marked 95 for 6
Leg extensions
4 sets x 10 i think as above
and last was with plt marked 105 x 10 reps
some stretching
oh and some triceps press downs and called it a day
Not too bad a workout.
Need to set up a proper program again everythings too haphazard…
Mon 11 Jan 2010 - Chest
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60kgs x 2 sets 10reps,5 reps
100kgs x 2 sets 10 reps, 5 reps
140kgs x 2 reps - felt heavy on the concentric, paused for a second or 2 on the chest and lifted explosively.
165kgs x 4 reps - touch and go and controlled. Better form than last week but no chance I’d get the fifth rep
4 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 89 or so for 6 reps.
Called it a day. It is sickening that I’ve been stuck with 165kgs for 4 reps for almost a month and a half althoug had fewer sessions in Dec but thats no excuse. may need a different approach.
Tuesday 5 Jan 2010
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps from here on straps on complete deload on each rep
220kgs x 3 reps easy belt on
260kgs x 1 rep exploded up
290kgs x 3 reps weight PR but -2 reps as compared to last week. On the third rep as I was locking out I let one rip and I could not regain enough composure to do the fourth rep. Will get this next week.
pull down machine under hand narrow grip dont know what the plate weighs
12 plts x 5 reps
14 plts x 5 reps
16 plts x 5 reps
19.5 plts x 7 reps rep PR + 1
Bendover dumbell rows
40 kgs x 35 reps. stopped palms were sore.
Straight Arm Pull Downs using the lat pull down attachment Don’t know what the plate weighs
8 plts x 15
10 plts x 12
14 plts x 4
16 plts x 10 rep PR + 2
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 250 for 10 reps. Weight and rep PR
For some reason I felt strong in the gym today. Should have gotten 4 or 5 with the rackpulls if I did not have a funky bloated stomach. Could not concentrate after etting rip =) … PRs in almost all exercises. A good session.
Wednesday 13 Jan 2010
Front Squats
Bar x 2 x 8 bar
60kgs x 2 x 5
100kgs x 5 heavier
140kgs x 2
155kgs x 3 failed on the fourth rep on the way up legs had the strength but my core did not. The whole bar rolled off my shoulder and into the crook of my arms had to dump it.
Seated leg curls (plt select)
4 sets x 10 i think did not really count the reps
and last set at plt marked 95 for 6
Leg extensions
4 sets x 10 i think as above
and last was with plt marked 115 x 10 reps
Pull thrus
many sets too many in fact haha
16plates x 2 x 10 final two sets
Lateral Raises
12kgs x 8
14kgs x 8
16kgs x 8
18kgs x 8
20kgs x 8
Reverse pec dec machine
Many sets many reps last set plate marked 75 x 7 reps
Not too bad a workout.
Need to set up a proper program again everythings too haphazard…
Mon 18 Jan 2010 - Chest
Caught the flu from my little rascal during the weekend and had a low grade fever. Decided to train anyway damn it.
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60kgs x 2 sets 10reps,5 reps
100kgs x 2 sets 10 reps, 5 reps
140kgs x 2 reps - felt heavy on the concentric, paused for a second or 2 on the chest and lifted explosively.
165kgs x 3 reps - touch and go and controlled. failed on the 4th rep 1 less than last week.
Drop set
140kgs x 10 reps + 100kgs x 10 + 60kgs x 15 - damn it tough as hell and I was done!!!
4 sets of pec deck for the pump higher reps 12-15 per set increasing weight each set stopped at plate marked 103 for 8 reps.
Called it a day. Felt crapy the whole day with a blocked nose and 37.5 or so degree fever. popped two paracetamols about 2 hours before working out and off I went. Also had completely no apetite for the past few days and bodyweight is down as a result… its like running on the spot.
Tuesday 19 Jan 2010
Still having the flu and was unable to stoach much except protein powder and milk. Still went for it =)
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps from here on straps on complete deload on each rep
220kgs x 2 reps easy belt on
260kgs x 1 rep exploded up
290kgs x 5 reps Rep PR at this weight +2 reps as compared to last week.
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
19.5 plts x 8 reps rep
High pulls
Bar x 10
60kgs x 10
60kgs x 8
Nt liking this exercise much coz shoulder feels uncomfortable.
Bendover dumbell rows
40 kgs x 38 reps. stopped palms were sore and was tired.
Straight Arm Pull Downs using the lat pull down attachment Don’t know what the plate weighs
8 plts x 15
10 plts x 12
14 plts x 4
16 plts x 12 rep PR + 2 more reps from last week
Not a bad workout - PRs on almost all exercises hehe despite having the flu and having lost over a kg from not eating much. Not bad at all. The downside is i am now feeling really beat up - damn.
Wednesday 20 Jan 2010
Shoulders and arms
Standing Military press strict form
bar x 3 x 15
60kgs x 2 x 8
110kgs x 4 - Rep PR at this weigh all reps smooth. However would have missed the fifth rep so did not try it - after screwing up the shoulder once, I tend to be rather conservative.
Lateral Raises
12kgs x 8
14kgs x 8
16kgs x 8
18kgs x 8
20kgs x 8
Reverse pec dec
4 sets x 12 - 15 reps
one set x 8 at plate marked 68 - rather heavy
Hammer Curls
20kgs x 5
24kgs x 5
28kgs x 5
36kgs x 5 - better form than last week
machine biceps curl
10 plts x 10
12 plts x 10
14 plts x 8
16 plts x 8
Supine grip cable Triceps pushdowns long handle
8 plts 15
10 plts 15
12 plts x 12
13 plts x 8
16 plts x 8
Old school bent over biceps curls
20kgs x 12
24kgs x 10
26kgs x 10
Trained with SY today. Good workout. Pleased with the military press PR.