Close Grip bench Press - tested to see whether L shoulder hurts but all was good
bar x 1 x 15
60kgs x 5
100kgs x 8
150kgs x 7 - Rep PR at this weight
Standing biceps curl
EZ bar x 15
EZ bar + 20kgs x 15
EZ Bar + 40kgs x 6
EZ Bar + 55kgs x 9 rep PR at this weight. This was done after fooling around with the non adjustable (WTF) preacher bench. it was awkward to use a barbell due to it being non height adjustable.
Dumbell Press - Neutral grip bells touching each other all the way.
40 kgs x 12
40 kgs x 10
Dumbell Preachers x 3
Workset was a measly 16kgs x 8
Single arm supine grip triceps pushdown x 5 sets
5plts x 15
6plts x 15
7plts x 10
8plts x 8
9plts x 8
Seated cable curls bar attachment
10plts x 8
13plts x 8
16plts x 8
tricep pushdowns using rope attachment
10plts x 15
13plts x 15
16plts x 12
Old school bent over biceps curls x 4
Last set 30 kgs x 12
Way way too much … after the workout my shoulder started hurting I think from way too may pushdowns and curls hahaha. Hopefully the shoulder feels better tomorrow.
Thursday 11 Feb 09
Shoulders - was supposed to go in for rehab work
Standing Military press strict form
bar x 2 x 15
60kgs x 2 x 8
100kgs x 2 - no pain no strain
110kgs x 4 - smooth dropset
60kgs x 12 - thats when the shoulder felt uncomortable
Face pulls
4 sets last set
16plts x 20 reps
Cable lateral raise - no go too uncomfortable
Did shoulder rehab instead - seems like a strain no mor pressing till next Wednesday.
Probably ski front squats tomorrow and do leg presses so as to not aggravate the problem.
Some entertainment - apparently a new chap had hired a personal trainer in the gym. I had never seen this chap before and most likely he had never seen me either. He saw me when I was doing rehab work with very light weights 5kg dumbells, 2-3 plts cable machine, bands etc he tarted acting badass hahaha staring me down and grunting while doing lateral raises, cable curls etc etc haha he probably thought I was a pussy for lifting such light weight eventhough I was twice his size. Also there is this fag who seems to be trying to get my attention for some reason but thats a whole other story…
Friday 12 Feb 2010
Legs
Leg Press
120kgs x 15
160kgs x 15
240kgs x 8
280kgs x 5
320kgs x 5
340kgs x 4 PR weight and reps I think
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 12 reps
Then 1 leg at a time at plate 35 or so for 6 reps per set 3 sets alternating non stop. hammies were fried
Seated extensions 4 x 10 or so did not count reps
Last set 125 x 12
Pull thrus
10plts x 15
13plts x 10
16plts x 22 - REP PR
More shoulder rehab.
Had to skip squats as I did not want to aggravate my shoulder strain… Next training day would be next Wednesday. Maybe the little time off would do me good.
Goodleg workout.
[quote]OatsNMilk wrote:
Strong and big dude man, are you competing for the NS Home Team Strongman competition too? Or are you doing it just for pure bodybuilding?[/quote]
Thank you for your kind words. I sent you a PM with regards to your first question. In short my aim is to put on as much size as I possibly can (without assistance for the moment) as I have at best a few more years left for adding appreciable size having started rather late.
Wednesday 17 Feb 2010
Arms - Decided to train arms comy left shoulder was shot.
Close Grip bench Press - tested to see whether L shoulder hurts but all was good
bar x 2 x 15
60kgs x 10,5
100kgs x 12
150kgs x 7 - same as last week
Hammer Curls
22kgs x 10
24kgs x 5
30kgs x 5
32kgs x 3
36kgs x 6 - much better form than usual
Single arm supine grip triceps pushdown x 5 sets
3plts x 15
5plts x 15
7plts x 10
8plts x 8
9plts x 8
Dumbell Preachers x 4 - concentrating on the squeezing each and every damn rep for a second or two
Workset was a measly 16kgs x 6 - 2 reps less than last week
tricep extensions - partial range dumbell rests on the shoulder
5 sets - workset 22kgs x 12 reps
Standing cable curls bar attachment
10plts x 8
13plts x 8
16plts x 8
Called it a day - sucks having a bummed shoulder and the flu for the past few days - bodyweight down to 106kg from basically not eating over the long weekend - damn.
Mon 22 Feb 2010 - Chest
Warm up
Low Incline BB Bench
bar x 2 sets 10+reps
60kgs x 2 sets 10reps,5 reps - weak as a kitten
100kgs x 2 sets 8 reps, 5 reps
140kgs x 3 reps - smooth but challenging
150kgs x 2 reps - 3rd rep would have been a grinder !!! What in the hell a few days of getting sick and shedding 3 kgs of weight and I’ve gotten so weak.
Reverse flies
Many sets x many reps
Seated Cybex machine Press
2-3 sets
workset is stack x 8 reps
machine flies
Many sets x reps
Did triceps
Supine single arms pressdowns 4 sets
last set 9 plates x 6 reps
tricep extensions - partial range dumbell rests on the shoulder
5 sets - workset 24kgs x 12 reps
Called it a day - WEAK - am still coughing terribl though especially at night. Past few nights were terrible only getting in 3-4 hours of sleep due to the coughing. Lost more than 3 kgs in weight.
Thursday 04 March 2010
Rack pulls No 4 at the knees
Was not feeling it so tried a max rep effort
300kgs x 3 - smooth
330kgs x 1 - smooth
pull down machine under hand narrow grip dont know what the plate weighs
20 plts x 8 reps - same as last wek but the reps were better
Straight Arm Pull Downs using the lat pull down attachment Don’t know what the plate weighs
16 plts x 16 + 6 - much better form
cybex machine rows one arm at a time
4 sets x 10 reps last set whle stack x 10 with pause, form was pretty good
Focusing more on feeling the muscle work lately when using cables and machines
Threw in some preacher curls
16kgs x 6 workset
and single arm cable curls on the machine - went by feel using 5-6 plates but going non stop squeezing every rep - did not count reps.
All in all a good workout - seem to be dropping some fat i could use the third noth on the weight belt as opposed to having a snug fit on noth 2 a few weeks back. Weight is climbing back up now at 106+ kgs.
Chest
Low Incline Bench Press
bar x 2 x 15
60kgs x 10,5
at this point switched to high incline
100kgs x 10,5
140kgs x 1 - this was damn heavy
150kgs x 1 - ridiculous, gotten weak at the high incline
switched back to low incline
100kgs x 5
150kgs x 3 - same as last week
Incline Dumbell presses High
40kgs x 17
40kgs x 12
40kgs x 12
Pec dec a few high rep sets and last set plt 103 x 6
Felt weak today, I dont think the low incline is doing anything much for me but will keep this for awhile and give it more time to see what happens. Seriously thinking about throwing in the high inclines back into the equation…
Tuesday 9 Mar 2010
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps
220kgs x 3 reps
260kgs x 1 rep
300kgs x 4 reps -1 from rep PR at this weight
320kgs x 1 rep smooth
340kgs x 0 - failed barely got the bar off the pins 8 plts per side. will get this next week.
pull down machine under hand narrow grip
12 plts x 10 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 3 reps
20 plts x 6 reps
Straight Arm Pull Downs using the lat pull down attachment Don’t know what the plate weighs
10 plts x 15
12 plts x 12
14 plts x 5
16 plts x 20 reps PR at this weight
Bentover dumbell rows
40kgs x 25 was not feeling this and honestly just got bored
cybex machine rows one arm at a time
4 sets x 10 reps last set stack weight at 290 whole stack for 10 reps. just makeing sure to squeeze the lats.
Good workout pissed about missing 8 plates - wil go for it again next week if I feel like it. Lately been going by feel much more than the number of reps wehn deciding to cut a set for non compound exercises, its like if the form breaks such that I dont feel it in the target muscle, I stop the exercise - it could also be interpreted as winging it …
Wednesday 10 Mar 2010
Arms
Military Press
bar x 15 x 2
60kgs x 10,5
100kgs x 3
110kgs x 4
Close Grip bench Press
bar x 2 x 15
60kgs x 10,5
100kgs x 12
150kgs x 6 - not too bad considering the lay off and the fact that I did military press preciding this
Hammer Curls
22kgs x 10
24kgs x 5
30kgs x 5
32kgs x 5
36kgs x 5 - struggled
Triceps pushdown
16plts x 15 x 4
Single arm supine grip triceps pushdown x 5 sets
5plts x 15
7plts x 10
8plts x 6
Dumbell Preachers x 4 - concentrating on the squeezing each and every damn rep for a second or two
Workset was a measly 16kgs x 8 reps less than last week
tricep extensions - partial range dumbell rests on the shoulder
5 sets - workset 26kgs x 12 reps
Wednesday 11 Mar 2010
Arms
Military Press
bar x 15 x 2
60kgs x 10,5
100kgs x 3
110kgs x 4
Close Grip bench Press
bar x 2 x 15
60kgs x 10,5
100kgs x 12
150kgs x 6 - not too bad considering the lay off and the fact that I did military press preciding this
Hammer Curls
22kgs x 10
24kgs x 5
30kgs x 5
32kgs x 5
36kgs x 5 - struggled
Triceps pushdown
16plts x 15 x 4
Single arm supine grip triceps pushdown x 5 sets
5plts x 15
7plts x 10
8plts x 6
Dumbell Preachers x 4 - concentrating on the squeezing each and every damn rep for a second or two
Workset was a measly 16kgs x 8 reps less than last week
tricep extensions - partial range dumbell rests on the shoulder
5 sets - workset 26kgs x 12 reps
Legs and what not
Front Squats
Bar x 2 x 10 bar
60kgs x 2 x 5 all good
100kgs x 8,5 good to go
140kgs x 3 smooth and fast
160kgs x 2 Tommy Kono Knee Band are great knees felt so warm and good
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 reps
Seated extensions 4 x 10 or so did not count reps
Last set 115 x 16
Pull thrus
10plts x 15
16plts x 20
Reverse pec dec
Many sets x reps
last set plt marked 75 x 8 reps
Bent arm dumbel lateral raise
5 sets
workset 20kgs x 6 - tough
called it a day - shoulders feel battered … The TK knee bands are great - knees feel good highly recommended
Monday 22 Mar 2010
Back to some real training
Last week was totally a mess so not worth logging
Chest
Low Incline Bench Press
bar x 2 x 15
60kgs x 10,5
100kgs x 10,5
140kgs x 2
150kgs x 4 - smooth and controlled PR at this weight was aiming for 5 but would have failed.
Incline Dumbell presses High
40kgs x 20
40kgs x 11
40kgs x 8
Pec dec a few high rep sets and last set plt 110 x 6
Not a bad session but I felt cold at the start. An older lady taold me that I train very hard. I said that it is the only way I train but restrospectively looking at my low volume hahaha does not seem very hard at all.
Tuesday 23 Mar 2010
Rack pulls No 4 at the knees
60kgs x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 3 reps
220kgs x 3 reps
260kgs x 1 rep
300kgs x 1 rep - this felt very heavy - screwed
340kgs x 0 - WTF should have backed off this attempt bar did not even budge.
pull down machine under hand narrow grip
12 plts x 10 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 3 reps
20 plts x 6 reps
Straight Arm Pull Downs using the short pressdown attachment
10 plts x 15
12 plts x 12
14 plts x 5
16 plts x 10
16 plts x 15 + 5 - managed to get the lat pull down attachment
Bentover dumbell rows
40kgs x 35 challenging after not doing this for a while haha
dumbell pullovers
32kgs x 12
36kgs x 8
40kgs x 6 - tough
Called it a day - miserable workout rack pulls were a mess - it was a WTF kinda wokout - apprently back days startig to slow as well…
Military press Warmed up
workset 100kgs x 6 fairly comfortable
Lateral raises
workset 20kgs x 8
Reverse Pec Dek
Work set plt marked 75 x 8
Legs and what not
Front Squats
Bar x 2 x 10 bar
60kgs x 5 all good
80kgs x 5
100kgs x 5 good to go
120kgs x 5
140kgs x 3 smooth and fast
160kgs x 2 smooth
Seated extensions 4 x 10 or so did not count reps
Last set stack plt marked 145 x 10
called it a day halfway through my legworkout I realised had a vertical marathon on Friday haha need to preserve the legs a bit