Took some photos for comparison. Same methodology - SLR camera auto setting pre set focus, timer hit the pose and hope for the best hehe. To be honest after slightly over a month since the last photos were taken(pgs 4 and 5), I dont notice much change in development. =(
Was wondering about that mark on my right arm present in this pic and in the pic on pg 5 from more than a month ago albeit further towards the wrist… its the indentation from resting my arm on the table during dinner just before taking the photos. Damn I am a creature of habit … shower eat dinner then take photo…
Back double Bi - My apparent lack of biceps peaks sucks … and again not much difference from photos from more than a month ago but I am definitely stronger and the waist had gone down abit as the weight belt is loose when fastened on the usual notch…
Thursday 21 Jan 2010
Front Squats
Bar x 2 x 8 bar
60kgs x 2 x 5
100kgs x 5 heavier
140kgs x 2
155kgs x 4 clean no problem - rep PR at this weight
Good Mornings
60kgs x 15
100kgs x 10
120kgs x 6
Pull thrus
8 plts x 10
10 plts x 10
13 plts x 10
16 plts x 15
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 3 pathethc reps
Leg extensions
4 sets x 10 i think as above
and last was with plt marked 105 x 20 reps
Called it a day not too bad a workout - would work in the leg press in there as a volume exercise
Pics as of yesterday 20 Jan 2010
Weight 107kgs. This has been frustrating up to 108 then back down. Only good thing is I am moving more weight in all exercises.
Height 1.76m (pretty sure wont be growing vertically)
Getting into position and holding a pose when camera is on timer is very difficult
Still dont know how to pose.
Look bigger and better than pics taken at the start of the log. Definitely do … I hope.
Not much difference from pics taken a month and a half ago though,
Arms and upper chest and quads do look better though but I maybe biased.
Saturday 23 Jan 2010
Did pull ups (wider than shoulder width) on the outside of the monkey bars at the playground. Funny thing happened when executing the 10th rep. I could feel something in my shoulder. It was in between the anterior and medial delt. Not painful but uncomfortable. Not sure what that was could be movement of the shoulder joint out of the socket. This was the first set and reps were done easily without really straining still had another 5 to 8 more reps in me when I felt it. Moved it around abit and then finished with it off with a few more sets of palms neutral shoulder width pull ups. No incident.
Still had not recovered from the shoulder injury months earlier apparently which really sucks… Pull ups are still out of my training cycle…
Mon 25 Jan 2010 - Chest
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60kgs x 2 sets x 5 reps
100kgs x 2 sets x 5 reps
140kgs x 2 reps - felt heavy - crap…
165kgs x 4 reps - touch and go and controlled.4th rep was a grinder for some reason. This sucks. Been hovering between 3 and 4 reps. 5th rep still no where in sight.
dumbell bench (low incline)
2 sets AMRP
40kgs x 22 reps + 12 reps - 34 rep total. First set was very good, explosive and very controlled. @nd set was tough. Was basically toast.
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.
A few sets on th cybex eagle press machine
Last set was plate marked 210 for 8 reps + 4 reps + 2 reps extended set.
Called it a day. My flat bench sucks…
Tuesday 26 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
300kgs x 3 reps Rep PR at this weight. Was fast and smooth with no grinding at all.
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
20 plts x 5 reps Rep PR at this weight. I donno what the plate weighs but it is definitely not 200lbs. I have done 200lbs before and it does not feel close to this, it feels closer to 14 plates.
Bendover dumbell rows
40 kgs x 40 reps. grip was failing and I was gassed.
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 6
16 plts x 14 rep PR + 2 more reps from last week
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 250
Good workout.
I don’t know whats up with back days lately, suddenly everything seems to be falling in place and weights and/or reps keep going up. This is freaking fantastic!!! Was rack pulling 6 plates or so for 3 reps quite recently (since keeping this log I think) and now its 7 plates 300kgs for same reps. was rowing 40kgs for 20 now its 40.
Come to think of it this phenomenon happened with chest last year. Was stuck with 140kgs(3 plates) for 5 for a real long time and then am now repping 165kgs for the same number of reps.
Wednesday 27 Jan 2010
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. This sucks
Did drop set for fun
100kgs x 17 + 60 kgs x 14
Pulley machine for chest
Many weights x many reps.
Thats it for today. Lousy
Thursday 28 Jan 01
Crazy Arms Day - trained with a friend (A-man) who is accustomed to doing a bit of arms every workout haha so I employed a bit of madness in the training protocol just to give him a feel of intensity. A used a fair bit less weight than me but followed the same protocol. Had to keep the workout under an hour though.
Close Grip Pin Press - Pins set at no 10 about 6-8 inches off the chest
bar x 2 x 15
60kgs x 2 x 5
100kgs x 2 x 5
140kgs x 7
Standing biceps curl
EZ bar x 15
EZ bar + 20kgs x 15
EZ Bar + 40kgs x 6
EZ Bar + 50kgs x 8
EZ Bar + 30kgs x 21 protocol
Tate Presses
22kgs x 10
30kgs x 12
Hammer Curls
24kgs x 5
28kgs x 3
32kgs x 3
36kgs x 6
Triceps pushdowns
10 plts x 15
13 plts x 8
16 plts x 8
16 plts + 20kgs x 15 dropset with 16 plts x 12
Single arm supine grip triceps pushdown x4 of
Heavy set 7plts x 7
Last set was 5 plts x 15
Old school bent over biceps curls x 4
Last set 28kgs x 12
That was it - crazy volume took just under an hour. A-man was soaked by the second exercise he never knew that training should be this way. His jibing and talking was almost non existent during the session as he started to experience what ‘training’ is. By the end of the workout, he looked drained and I dont think he would be doing arms tomorrow haha. Of course the volume was on the high side but this session was an exception rather than the norm, essentially to make the point what training is and what it is not.
Friday 29 Jan 2010
Legs
Sickeningly cold in the gym. Apart from myself and a few gym instructors, the gym was almost empty and yet the air conditioners were running at full blast! It was freaking freezing. I also felt out of sorts and was in no mood to train today.
Front Squats
Bar x 2 x 8 bar
60kgs x 2 x 5 - R knee fels uncomfortable
100kgs x 5 uncomfortable decided on the fly to do very low rep stuff. Was not feeling it and I knew there and then would not be getting any benefit from reps stuff.
140kgs x 1 smooth and fast almost lost my balance
155kgs x 1 clean and fast
160kgs x 1 clean and fast
170kgs x 1 tougher but still doable - New 1 rep max
Pull thrus
10plts x 15
13plts x 10
16plts x 15
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 7 reps
Tried to do extensions but R knee hurt so stopped
did some cable lateral raises which felt different in a good way and called it a day.
Was a lousy session. Spent more time talking to the trainers after and trying to keep warm than training.
another rubbish session.
Mon 1 Feb 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. had to grind rep number 4. Was pissed.
Drop set 140kgs x 10 +100kgs x 11+ 60kgs x 10
4 sets of pec deck for the pump higher reps 8-12 per set increasing weight each set stopped at plate marked 103 for 8 reps.
did face pulls
4 sets last set was 16 plts x 18
Called it a day. Sickening!
Tuesday 2 Feb 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
300kgs x 1 rep had to stop, needed to pee.
300kgs x 4 reps Rep PR at this weight. Fast 3 reps 4th was a grinder.
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
20 plts x 7 reps Rep PR at this weight.Bendover dumbell rows
Bentover Dumbell Rows
40 kgs x 20 reps. Felt like I was not getting anything out of this so stopped at 20 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
14 plts x 6
16 plts x 14 reps same as last week
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 290 whole stack for 7 reps.
Was surprised with the grinder of a rep for rack pulls, really was not as good as last week when the weights went up nice and smooth. All in all ok workout.
Wednesday 3 Feb 2010
Upper Chest
High incline Barbell Press
bar x 2 x 10
60kgs x 10,5
100kgs x 8,5
140kgs x 1
150kgs x 2,2 Most weight that I had inclined ever. Both reps for both sets fast and smooth.
Close Grip Pin Press - Pins set at no 10 about 6-8 inches off the chest
bar x 1 x 15
60kgs x 1 x 5
100kgs x 2 x 5
140kgs x 7 - smae as last week my wrists gave on rep 8 off the pins - did not force the issue.
Standing biceps curl
EZ bar x 15
EZ bar + 20kgs x 15
EZ Bar + 40kgs x 6
EZ Bar + 55kgs x 8 + 5kgs more than last week at the same no of reps
Dumbell Press - Neutral grip bells touching each other all the way.
32kgs x 12
36kgs x 12
40kgs x 10
Single arm supine grip triceps pushdown x4sets
Last set 8plts x 8
Triceps pushdowns with pull up bar attachment
10 plts x 15
13 plts x 8
16 plts x 8
16 plts x 20
Lateral raise with cable machine
4 sets
last set 8plts x 8 reps
Old school bent over biceps curls x 4
Last set 28kgs x 15
Too much volume for arms - really tired and my pressing movements are beginning to stagnate obviously and I am beginning to feel run down with aches and minor strains all over the place.
Thursday 4 Feb 2010
Legs and what not
Front Squats
Bar x 2 x 10 bar
60kgs x 2 x 5 all good
100kgs x 5 good to go
140kgs x 3 smooth and fast
155kgs x 5 NEW REP PR! yay finally legs were fine for one or two more but I was struggling not to drop the bar.
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 10 reps
Then 1 leg at a time at plate 35 or so for 5 reps perset 3 sets alternating non stop. hammies were fried
Seated extensions 4 x 10 or so did not count reps
Last set 115 x 12
Pull thrus
10plts x 15
13plts x 10
16plts x 20 - REP PR
Goodleg workout. Pretty good front squats good form and everything, was a nice surprise no pains in the knees, nothing. May cycle in back squats soon which would suck after not doing them for so long.
Mon 8 Feb 2010 - Chest
Warm up
Flat BB Bench
bar x 2 sets 10+reps
60kgs x 2 sets 10reps,5 reps
100kgs x 2 sets 8 reps, 5 reps
140kgs x 2 reps - smooth , paused for a second or 2 on the chest and lifted explosively.
165kgs x 4 reps - touch and go and controlled. Attempted rep no 5 and failed about 6 inches off the chest- finally some signs of improvement
170kgs x 1 smooth
180kgs x 0 failed- one way ticketmanaged to push an inch or so and down it came. Will ditch this bench press and start low incline pressing next week.
Dumbell Press - Neutral grip bells touching each other all the way. Decided to do this instead of the normal presses as I suck at these… brutal
32kgs x 12
40kgs x 10 incline
40kgs x 10 flat
Some cable work for the upper chest - where raising up the handles from the sides supine grip until just above the shoulder- dont like this movement and I can t feel anything in the upper chest going to drop this.
Called it a day another quick and fast chest workout will do low inclines next week onwards starting with 3 plates or so as the workset.
Tuesday 9 Feb 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
300kgs x 5 reps Rep PR at this weight. first 4 were fast and smooth 5th was not a grinder but markedly slower.
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
20 plts x 8 reps Rep PR at this weight.
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 6
16 plts x 16 reps PR at this weight
Seated machine rows on this space age looking machine
dont know what the plate weighs
did a few sets
last set was plate marked 105 for 5 reps - felt damn heavy definitely not 105 lbs.
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 290 whole stack for 10 reps (Rep PR) extended reps + 2 + 2 no real rest, readjust grip and go
Good workout with a bummed left shoulder which was a result of experimenting with standing cable flyes yesterday to target the chest. Not an exercise for me I guess. Skipped 1 armed rows today felt that it wont do anything for me today.