Yeah, as stated before, I do not demonize it. I think of it more as a performance and health impact.
1 Like
Today was leg day again, and as mentioned I tried a few squats with different grips. Found out right away that the talon grip was not the answer, but gripping wide helped a bit. Did not do any volume, just testing. Not a disaster, but will add a bit more in next week and see what happens.
-
Barbell Squat
- 60 kg x 5 reps
- 80 kg x 3 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 140 kg x 2 reps
- 150 kg x 1 reps
-
Leg Press
- 225 lb x 8 reps
- 315 lb x 8 reps
- 405 lb x 8 reps
- 495 lb x 8 reps
- 585 lb x 8 reps
- 675 lb x 8 reps
- 765 lb x 10 reps (PR)
- 405 lb x 20 reps
- 225 lb x 20 reps
-
Muscle-Up
- 2 reps
4 Likes
Day off yesterday, pulling day today. Elbows are good, maybe I have it mostly figured out.
-
Machine MTS High Row
- 20 kg x 8 reps
- 25 kg x 8 reps
- 30 kg x 8 reps
- 35 kg x 8 reps
-
Pull-Up
- 5 reps
- 8 reps
- 15 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 10 reps
- 10 reps
-
Ab Wheel (standing)
- 8 reps
-
Wide-Grip Lat Pulldown
- 75 lb x 8 reps
- 90 lb x 8 reps
- 105 lb x 8 reps
- 120 lb x 8 reps
- 135 lb x 8 reps
- 150 lb x 8 reps
- 165 lb x 8 reps
- 180 lb x 8 reps
-
Preacher Curl
- 35 lb x 30 reps
- 35 lb x 25 reps
- 35 lb x 20 reps
- 35 lb x 15 reps
- 35 lb x 10 reps
6 minutes on the dreadmill at the end.
3 Likes
Simple bench day. Did less work than usual, just to give the body a bit of a break. Decent topset.
-
Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 3 reps
- 95 kg x 3 reps
- 100 kg x 8 reps
- 80 kg x 10 reps
-
Muscle-Up
- 2 reps
- 5 reps
- 2 reps
- 2 reps
- 3 reps
- 3 reps
-
Machine Chest Fly (Pec Deck)
- 100 lb x 8 reps
- 115 lb x 8 reps
- 13 lb x 8 reps
- 145 lb x 8 reps
- 160 lb x 8 reps
- 175 lb x 8 reps
- 190 lb x 8 reps
- 205 lb x 8 reps
2 Likes
Bit of a bonus day today, so just mixed up some lower body and some pulling. Nothing special.
-
Romanian Deadlift
- 60 kg x 6 reps
- 70 kg x 6 reps
- 80 kg x 6 reps
- 90 kg x 6 reps
- 100 kg x 6 reps
- 120 kg x 6 reps
- 130 kg x 6 reps
- 60 kg x 10 reps
-
Muscle-Up
- 4 reps
- 1 reps
-
Pull-Up
- 22 reps
-
Leg Extensions
- 35 kg x 10 reps
- 35 kg x 10 reps
- 35 kg x 10 reps
- 35 kg x 10 reps
- 45 kg x 10 reps
- 55 kg x 10 reps
-
Seated Leg Curl
- 25 kg x 10 reps
- 30 kg x 10 reps
- 35 kg x 10 reps
- 25 kg x 10 reps
Finished off with some interval running.
3 Likes
Off yesterday, shoulders today. Elbows doing very good. Kinda low energy today due to some unintentional calorie deficit, so while this was objectively good, it felt kinda hard today. Feel I should just about be good for 12 reps at this weight, but too pooped today.
-
Seated Dumbbell Shoulder Press
- 18 kg x 8 reps
- 22.5 kg x 8 reps
- 25 kg x 8 reps
- 29.5 kg x 6 reps
- 34 kg x 6 reps
- 38.5 kg x 10 reps (rep PR)
- 36 kg x 10 reps
- 34 kg x 10 reps
-
Seated Barbell Press Behind Neck
- 20 kg x 6 reps
- 30 kg x 6 reps
- 40 kg x 6 reps
- 45 kg x 6 reps
- 50 kg x 6 reps
- 55 kg x 6 reps
- 60 kg x 10 reps
- 40 kg x 10 reps
-
Muscle-Up
- 4 reps
- 3 reps
-
Upright Barbell Row
- 50 lb x 10 reps
- 50 lb x 10 reps
- 50 lb x 10 reps
- 50 lb x 10 reps
- 50 lb x 10 reps
4 Likes
Leg day. Tried squatting with a normal grip, but no volume. Seemed fine, and 160 was surprisingly easy, considering I thought I wasnāt going to get up that high any more. Left the volume for the hack squat, but didnāt actually have much energy to go nuts with it.
-
Barbell Squat
- 40 kg x 5 reps
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 3 reps
- 120 kg x 3 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 160 kg x 1 reps
-
Muscle-Up
- 5 reps
- 4 reps
- 5 reps
-
Machine Hack Squat
- 145 lb x 8 reps
- 195 lb x 6 reps
- 235 lb x 6 reps
- 285 lb x 6 reps
- 325 lb x 6 reps
- 375 lb x 6 reps
- 235 lb x 10 reps
5 minute run at the end.
6 Likes
Not much time today, but had a really good session on the incline. Been a while (and a bunch of kilos) since I hit 120, and the backoffs were great as well. I have effectively lost no strength on these since dropping 5 kilo.
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Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 3 reps
- 95 kg x 3 reps
- 105 kg x 1 reps
- 115 kg x 1 reps
- 120 kg x 1 reps
- 90 kg x 12 reps
- 80 kg x 12 reps
- 70 kg x 12 reps
-
Muscle-Up
- 1 reps
- 4 reps
- 3 reps
- 2 reps
- 2 reps
- 2 reps
-
Dips - Chest Version
- 20 reps
3 Likes
Very nice work
1 Like
Mixed pulling and leg day. Having really done any deadlifting lately, so was surprised that 190 wasnāt a big problem
-
Barbell Deadlift
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 3 reps
- 140 kg x 3 reps
- 150 kg x 2 reps
- 160 kg x 1 reps
- 170 kg x 1 reps
- 180 kg x 1 reps
- 190 kg x 1 reps
- 140 kg x 5 reps
-
Pull-Up
- 5 reps
- 20 reps
-
Wide-Grip Lat Pulldown
- 75 lb x 10 reps
- 90 lb x 10 reps
- 105 lb x 10 reps
- 120 lb x 10 reps
- 135 lb x 10 reps
- 150 lb x 10 reps
- 165 lb x 10 reps
-
Leg Extensions
- 30 kg x 8 reps
- 40 kg x 8 reps
- 50 kg x 8 reps
- 60 kg x 8 reps
- 70 kg x 8 reps
- 80 kg x 8 reps
- 40 kg x 15 reps
-
Preacher Curl
- 40 lb x 30 reps
- 40 lb x 25 reps
- 40 lb x 20 reps
- 40 lb x 15 reps
- 40 lb x 10 reps
Ran for 7 minutes at the end.
3 Likes
Shoulder day. I was aiming for 12 with the 38.5 DBs, and by gods that is what I did. I recall a couple of months ago a time where I failed to even get one rep up. Not sure what is next, but I guess it will somehow be MOAR.
-
Seated Dumbbell Shoulder Press
- 18 kg x 6 reps
- 20 kg x 6 reps
- 22.5 kg x 6 reps
- 25 kg x 6 reps
- 27 kg x 6 reps
- 29.5 kg x 6 reps
- 34 kg x 6 reps
- 38.5 kg x 12 reps
- 27 kg x 12 reps
-
Muscle-Up
- 2 reps
- 2 reps
- 3 reps
- 3 reps
- 3 reps
- 1 reps
- 2 reps
- 1 reps
-
Seated Barbell Press Behind Neck
- 30 kg x 6 reps
- 40 kg x 6 reps
- 45 kg x 6 reps
- 50 kg x 6 reps
- 55 kg x 6 reps
- 60 kg x 6 reps
- 65 kg x 6 reps
- 50 kg x 10 reps
-
Ab Wheel (standing)
- 8 reps
5 Likes
Nicely put and nicely done. Well done mate
1 Like
Squat/Legs today. 160 was once again fine, and somehow it seems like I might have more there, despite there be no reason for that to be the case. Have also been deliberately avoiding repping them for the sake of my elbows, but I blasted out a bunch at 120 because I was feeling peppy. Will be interesting to see how it feels tomorrow. In any case, I think I am managing the pain pretty well now, so whatever.
-
Barbell Squat
- 60 kg x 5 reps
- 80 kg x 3 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 160 kg x 1 reps
- 120 kg x 12 reps
-
Leg Press
- 225 lb x 10 reps
- 315 lb x 10 reps
- 405 lb x 10 reps
- 495 lb x 10 reps
- 585 lb x 10 reps
- 315 lb x 20 reps
-
Muscle-Up
- 2 reps
- 2 reps
Have been working on better reps on the MUs (as opposed to more reps), and am almost able to do them in slo-mo for one or two.
Ran for 5 at the end.
3 Likes
Just a quick one today, some easy pulling.
-
Pull-Up
- 5 reps
- 5 reps
- 6 reps
- 7 reps
- 8 reps
- 9 reps
- 10 reps
-
Isolateral Plate Loaded Row
- 102 lb x 8 reps
- 152 lb x 8 reps
- 192 lb x 8 reps
- 242 lb x 8 reps
- 292 lb x 8 reps
- 192 lb x 10 reps
-
Wide-Grip Lat Pulldown
- 75 lb x 8 reps
- 90 lb x 8 reps
- 105 lb x 8 reps
- 120 lb x 8 reps
- 135 lb x 8 reps
- 150 lb x 8 reps
- 165 lb x 8 reps
- 105 lb x 15 reps
3 Likes
Youāre a monster!
I noticed that ā20 pullupsā back there. Thatās a young manās game.
1 Like
I dunno, when I do that many, they are short-armed and fast, so it is probably misleading. Speed has a value, though, which is why it is good to do that once in a while.
Bit sore and arm-weary going into it today, so my expectations were low. So of course I tripled 115 and hit a rep PR at 90. That did tire me out for everything that followed, of course.
Barbell Incline Bench Press
-
45 kg x 5 reps
-
55 kg x 5 reps
-
70 kg x 5 reps
-
85 kg x 3 reps
-
95 kg x 3 reps
-
105 kg x 1 reps
-
115 kg x 3 reps
-
90 kg x 15 reps (rep PR)
-
60 kg x 15 reps
-
Muscle-Up
- 1 reps
- 2 reps
- 3 reps
- 4 reps
- 3 reps
- 2 reps
- 1 reps
-
Upright Barbell Row
- 18 kg x 10 reps
- 18 kg x 10 reps
- 18 kg x 10 reps
- 18 kg x 10 reps
- 18 kg x 10 reps
- 18 kg x 10 reps
-
Dips - Chest Version
- 5 reps
- 10 reps
- 15 reps
- 20 reps
Ran for 5.
8 Likes
Just read a lot of this log (although not all 4,717 posts!), great to see all that progress along the way. Good stuff.
You may have already explained somewhere, but why does your measurements kg/lbs jump about so much? I thought maybe it was just the barbell stuff you did in kg but the plate loaded rows are in lbs so maybe thereās 2 kinds of plates or something?
1 Like
Hey there mate, welcome to my increasingly boring log.
The simple answer to your question is that I live in Denmark, and of course that means that metric is the standard we use here. That said, for whatever reason the gym I uses also sources a lot of equipment that happens to be in pounds. Might just be common for producers of such equipment that they tend to stick to one standard? I donāt know. It is mostly machine stuff in pounds, but honestly we have a few tons of plate laying around that are also in the Imperial system. One of lifeās least interesting mysteries.
2 Likes
Fair enough. As someone who counts the weight on the bar about 3 or 4 times before doing the set, Iām glad I donāt have to deal with that. Iāve dealt with too many misloads whilst tired, this would just up my foolish probability.
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