You should know me well enough by now that everything I do is cheating. I really should do drugs, considering how much of a fucking cheater I am.
But another way to look at this is that these are actualy twice as heavy as you thought they were if you thought I was doing them with two arms. So who’s the real cheater, I ask.
Sadly for you I don’t pay much attention to the weight on machine exercises because I have no idea if that’s heavy or not. If it’s not a barbell or dumbbell row, I won’t acknowledge it.
I actually agree with you, because the weights on machines mean less than nothing. On the other hand, I personally find rowing on machines to be superior than nearly all forms of rowing with free weights…in terms of it actually working for me.
Absolutely agree, I would definitely row with machines if I had any. I would also absolutely love to use leg machines. Especially quad extensions and maybe even leg press.
Yeah, Leg Press certainly has its uses. Not sure about extensions, I think that is more just for asthetics. And besides which, I am not a fan of unnatural movements like that.
Yeah I like it for hypertrophy reasons - leg gainz while sparing the hips and back.
There is no such thing as an unnatural movement outside of pathologies like dislocations. If you’re body can perform the movement - it’s natural. It’s not as real world applicable as a squat and the transfer will be rather minimal, I think. Still a great exercise, especially in rehab settings.
Yesterday was a shit chest day, just did not feel strong and had the results to show it. All the heavy sets were a struggle.
Morning Workout
Saturday, 29 July 2023 at 11.36
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 112,5 kg × 3
Set 8: 100 kg × 8
Set 9: 90 kg × 8
Set 10: 80 kg × 8
Bench Press (Dumbbell)
Set 1: 22,5 kg × 6
Set 2: 27 kg × 6
Set 3: 32 kg × 6
Set 4: 36 kg × 6
Set 5: 42 kg × 8
Set 6: 30 kg × 12
Chest Dip
Set 1: 5 reps
Set 2: 10 reps
Set 3: 25 reps
Strong - Workout Tracker & Gym Log
Today was a bit better, felt rested and sort strong. Set a rep PR at 175, and the reps were acceptable if not great. Hip and hammy a little tender, so did not do a ton of reps or any leg presses.
Squat TM
Sunday, 30 July 2023 at 12.14
Squat (Barbell)
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 105 kg × 5
Set 4: 120 kg × 3
Set 5: 140 kg × 3
Set 6: 160 kg × 1
Set 7: 175 kg × 4 (rep PR)
Set 8: 100 kg × 10
Muscle Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Seated Calf Raise (Machine)
Set 1: 31,75 kg × 12
Set 2: 31,75 kg × 12
Set 3: 36,29 kg × 12
Set 4: 36,29 kg × 12
Set 5: 36,29 kg × 40
Set 6: 31,75 kg × 40
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Ab Wheel
Set 1: 5 reps
Leg Extension (Machine)
Set 1: 30 kg × 8
Set 2: 35 kg × 8
Set 3: 40 kg × 8
Set 4: 45 kg × 8
Set 5: 50 kg × 8
Set 6: 30 kg × 20
Strong - Workout Tracker & Gym Log
Awesome PR, congratulations.
Your squat gainz lately are crazy good
It is because of my dogged approach combined with not giving a shit about things like proper depth.
damn mate, very nice.
Not feeling peppy today (been having some ear issues, which is super annoying and makes it hard to focus), but did alright with the 40s.
Ohp
Monday, 31 July 2023 at 15.02
Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 20 kg × 6
Set 3: 25 kg × 6
Set 4: 29,5 kg × 6
Set 5: 34 kg × 6
Set 6: 40 kg × 12
Set 7: 30 kg × 20
Upright Row (Dumbbell)
Set 1: 6,5 kg × 12
Set 2: 6,5 kg × 12
Set 3: 9 kg × 12
Set 4: 9 kg × 12
Set 5: 13,5 kg × 12
Front Raise (Cable)
Set 1: 7,5 kg × 10
Set 2: 7,5 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 3 reps
Set 7: 5 reps
Notes: 30,33,36,40,42,43,40
Strong - Workout Tracker & Gym Log
Taking it easy this week as I get ready for a couple weeks of vacation. Stayed far clear from my max. Then did more jumps.
Dead
Wednesday, 2 August 2023 at 15.14
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 140 kg × 15
Set 7: 100 kg × 10
Lat Pulldown (Machine)
Set 1: 40 kg × 10
Set 2: 50 kg × 10
Set 3: 60 kg × 10
Set 4: 70 kg × 10
Set 5: 80 kg × 10
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 5 reps
Notes: 30,32.5,35,37.5,40,42,43,45,40
Strong - Workout Tracker & Gym Log
Yesterday was chest work, and I fellt like I had to make up for last week’s debacle. And did so.
Afternoon Workout
Friday, 4 August 2023 at 14.58
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 107,5 kg × 1
Set 7: 120 kg × 2
Set 8: 100 kg × 8
Set 9: 90 kg × 8
Set 10: 80 kg × 8
Incline Bench Press (Dumbbell)
Set 1: 20 kg × 6
Set 2: 25 kg × 6
Set 3: 32 kg × 6
Set 4: 38 kg × 6
Set 5: 42 kg × 8
Set 6: 30 kg × 12
Set 7: 25 kg × 15
Chest Dip
Set 1: 5 reps
Set 2: 10 reps
Set 3: 15 reps
Strong - Workout Tracker & Gym Log
Today I will have a last day of squatting, and then I go on vacation for two weeks and probably cannot train much at all in that time, except for some hotel gym bullcrap.
Easy day today, bit more ‘deload’ for the lower body stuff, or whatever the kids call it these days.
Squat TM
Saturday, 5 August 2023 at 11.58
Squat (Barbell)
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 105 kg × 5
Set 4: 120 kg × 3
Set 5: 140 kg × 3
Set 6: 160 kg × 1
Muscle Up
Set 1: 2 reps
Set 2: 2 reps
Set 3: 3 reps
Set 4: 6 reps
Set 5: 4 reps
Seated Calf Raise (Machine)
Set 1: 40,82 kg × 12
Set 2: 40,82 kg × 12
Set 3: 49,9 kg × 12
Set 4: 49,9 kg × 12
Set 5: 54,43 kg × 12
Set 6: 54,43 kg × 12
Set 7: 40,82 kg × 12
Leg Extension (Machine)
Set 1: 30 kg × 8
Set 2: 35 kg × 8
Set 3: 40 kg × 8
Set 4: 45 kg × 8
Set 5: 50 kg × 8
Set 6: 60 kg × 8
Set 7: 70 kg × 20
Leg Press
Set 1: 61,23 kg × 8
Set 2: 102,06 kg × 8
Set 3: 142,88 kg × 8
Set 4: 183,7 kg × 8
Set 5: 224,53 kg × 20
Set 6: 183,7 kg × 20
https://strong.app.link/4VCwmvf70Bb
Okay, back from holiday in Thailand. Had one worthless hotel training session while I was there. Otherwise dropped 4 kilograms of BW due to healthy eating and a lot of walking. Not surprisingly, I feel weak as balls as a result, and I have the results to back it up.
First, from yesterday. Kept well away from my maxes, in large part because I would have failed.
Morning Workout
Saturday, 19 August 2023 at 11.44
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 95 kg × 3
Set 6: 105 kg × 2
Set 7: 80 kg × 12
Set 8: 60 kg × 12
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Lat Pulldown (Machine)
Set 1: 40 kg × 8
Set 2: 45 kg × 8
Set 3: 50 kg × 8
Set 4: 55 kg × 8
Set 5: 60 kg × 8
Set 6: 65 kg × 8
Set 7: 70 kg × 8
Strong - Workout Tracker & Gym Log
So that was yesterday, and today was squats. Once again stayed miles away from my maxes, although honestly everything felt too heavy anyway. Just wanted to do a little bit of something to get back into the swing. 150 kilo felt very heavy.
Squat TM
Sunday, 20 August 2023 at 11.32
Squat (Barbell)
Set 1: 20 kg × 5
Set 2: 60 kg × 5
Set 3: 80 kg × 5
Set 4: 100 kg × 3
Set 5: 120 kg × 3
Set 6: 140 kg × 1
Set 7: 150 kg × 1
Set 8: 60 kg × 10
Seated Calf Raise (Machine)
Set 1: 31,75 kg × 12
Set 2: 31,75 kg × 12
Set 3: 31,75 kg × 12
Set 4: 31,75 kg × 12
Set 5: 31,75 kg × 12
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Ab Wheel
Set 1: 5 reps
Crunch (Machine)
Set 1: 25 kg × 10
Set 2: 30 kg × 10
Set 3: 35 kg × 10
Set 4: 40 kg × 10
Set 5: 30 kg × 20
Muscle Up
Set 1: 1 rep
Set 2: 1 rep
Set 3: 4 reps
Strong - Workout Tracker & Gym Log
So now I have to figure out if I want to put some of this weight back on (I dropped almost an entire belt size on my squat belt), or if I should just lean into it for a while. Not sure.
You’re doing vacations wrong.
How was Thailand though?
It was great, loved it.
And don’t misunderstand, I was eating a lot. But the food is just healthier…I was with a native, so I ate like a native.