solid volume as always mate.
1 Like
Easy pulling today. Well, I say easy, but I am going out of my way to make these pullups challenging. These are neutral grip, behind-the-neck.
Afternoon Workout
Monday, 7 April 2025 at 15.15
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 1 rep
Face Pull (Cable)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 35 kg × 10
Set 5: 35 kg × 10
Set 6: 35 kg × 10
Set 7: 30 kg × 10
Set 8: 30 kg × 10
Set 9: 30 kg × 10
Strong - Workout Tracker & Gym Log
3 Likes
Did some jumps and other bullshit two days ago, but didn’t record it. Today was bench day. Top strength - okay. Rep strength - okay. Was hoping for better.
Afternoon Workout
Thursday, 10 April 2025 at 15.12
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 72,5 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 107,5 kg × 1
Set 7: 122,5 kg × 2
Set 8: 90 kg × 15
Set 9: 60 kg × 20
Pull Up
Set 1: 12 reps
Iso-Lateral Chest Press (Machine)
Set 1: 50 kg × 10
Set 2: 70 kg × 10
Set 3: 90 kg × 10
Set 4: 50 kg × 10
Set 5: 50 kg × 10
Strong - Workout Tracker & Gym Log
4 Likes
Squats today. Top strength okay. Rep strength okay.
I have decided to drop deadlifting from my rotation. I think it is a net negative for me.
Morning Workout
Saturday, 12 April 2025 at 11.37
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 135 kg × 1
Set 7: 150 kg × 1
Set 8: 160 kg × 1
Set 9: 100 kg × 15
Muscle Up
Set 1: 1 rep
Set 2: 1 rep
Hack Squat
Set 1: 50 kg × 5
Set 2: 70 kg × 5
Set 3: 90 kg × 5
Set 4: 110 kg × 5
Set 5: 90 kg × 10
Calf Press on Leg Press
Set 1: 50 kg × 25
Set 2: 50 kg × 25
Set 3: 50 kg × 25
Strong - Workout Tracker & Gym Log
4 Likes
Kinda meh today. Left shoulder acting up with a bit of pain, which made everything suck. Top strength - okay. Rep strength - decent. A little better than last week.
Morning Workout
Sunday, 13 April 2025 at 11.46
Overhead Press (Barbell)
Set 1: 42,5 kg × 5
Set 2: 52,5 kg × 5
Set 3: 62,5 kg × 5
Set 4: 72,5 kg × 3
Set 5: 82,5 kg × 3
Set 6: 92,5 kg × 1
Set 7: 102,5 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22 kg × 6
Set 3: 26 kg × 6
Set 4: 32 kg × 6
Set 5: 38 kg × 6
Set 6: 42 kg × 10
Set 7: 32 kg × 20 (rep PR)
Strong - Workout Tracker & Gym Log
3 Likes
Considering an adjustment of focus. I feel like I have gotten a bit lazy, and am carrying around too much body fat. Not athletic enough. Maybe do a minor shift over to an increase in volume, intensity, athleticism. But not really a goal of dropping bodyweight. More work in less time, not focusing overly much on max lifts, etc.
Today was a poor start, but a start. My jumps were flat out terrible…I felt good, but had no pop at all.
Afternoon Workout
Monday, 14 April 2025 at 15.17
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 10 reps
Notes: 30,32,34,40,42,44,40
Pull Up
Set 1: 8 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 2 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 5 reps
Leg Press
Set 1: 115 kg × 8
Set 2: 155 kg × 8
Set 3: 195 kg × 8
Set 4: 235 kg × 8
Set 5: 275 kg × 8
Set 6: 155 kg × 20
Set 7: 115 kg × 20
Strong - Workout Tracker & Gym Log
4 Likes
Did more jumping today. It was only slightly better than yesterday, but this is more an issue of my nervous system I think. Anyway, I am going to just do a lot more jumping in general….box jumps, broad jumps and other plyometric stuff.
So that is what I did today, plus some curls and some high quality pullups.
4 Likes
I appreciate the priority.
1 Like
Listen, if I don’t do curls at least twice a year, then my other-worldly biceps will start to atrophy
3 Likes
I’m only here for bicep p0rn.
Keep this in mind moving forward.
2 Likes
If there was a World Championship event for pulling strength in relation to disappointingly small biceps, I would probably make the top 10. It is honestly kind of strange. Like I might only just have uniceps.
4 Likes
Speaking of shitty arms, back around to bench. I am kinda focusing on more work overall, so this was pretty good from that perspective. Top Strength - okay. Rep Strength - good. I did not have a spotter on 125, and damn near had to bail on it. RPS 1.
Afternoon Workout
Wednesday, 16 April 2025 at 14.58
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 72,5 kg × 5
Set 4: 85 kg × 3
Set 5: 100 kg × 3
Set 6: 110 kg × 1
Set 7: 125 kg × 1
Set 8: 100 kg × 10
Set 9: 90 kg × 12
Set 10: 80 kg × 14
Strong - Workout Tracker & Gym Log
4 Likes
Basic pulling day. Have to make sure I am hitting my back enough, considering my zero deadlifting policy.
Morning Workout
Thursday, 17 April 2025 at 11.46
Iso-Lateral Row (Machine)
Set 1: 50 kg × 10
Set 2: 90 kg × 10
Set 3: 130 kg × 10
Set 4: 170 kg × 10
Set 5: 130 kg × 20
Set 6: 90 kg × 20
Seated Row (Cable)
Set 1: 32 kg × 8
Set 2: 39 kg × 8
Set 3: 45 kg × 8
Set 4: 52 kg × 8
Set 5: 59 kg × 8
Set 6: 66 kg × 8
Set 7: 79 kg × 8
Set 8: 93 kg × 8
Hammer Curl (Dumbbell)
Set 1: 8 kg × 8
Set 2: 10 kg × 8
Set 3: 14 kg × 8
Set 4: 8 kg × 12
Strong - Workout Tracker & Gym Log
3 Likes
Wordy policy.
3 Likes
I am just working on the theory that deadlifts are actually subtractive for me. If that turns out to be wrong, I will add them back. I actually like deadlifting.
2 Likes
Legs and stuff. Wanted to do more, ran out of time.
Midday Workout
Friday, 18 April 2025 at 13.24
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 140 kg × 1
Set 7: 160 kg × 1
Bulgarian Split Squat
Set 1: 0 kg × 6
Set 2: 12 kg × 6
Set 3: 20 kg × 6
Set 4: 28 kg × 6
Set 5: 36 kg × 6
Set 6: 0 kg × 10
Seated Calf Raise (Machine)
Set 1: 57 kg × 15
Set 2: 71 kg × 15
Set 3: 84 kg × 15
Set 4: 98 kg × 15
Set 5: 112 kg × 18
Set 6: 50 kg × 25
Strong - Workout Tracker & Gym Log
3 Likes
Shoulders. Getting close to where I want it to be. Top strength - okay. Rep strength - good.
Morning Workout
Saturday, 19 April 2025 at 11.53
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 3
Set 5: 80 kg × 3
Set 6: 90 kg × 1
Set 7: 100 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 6
Set 2: 20 kg × 6
Set 3: 24 kg × 6
Set 4: 28 kg × 6
Set 5: 32 kg × 6
Set 6: 36 kg × 6
Set 7: 40 kg × 15
Shoulder Press (Machine)
Set 1: 45 kg × 8
Set 2: 65 kg × 8
Set 3: 85 kg × 8
Set 4: 45 kg × 12
Strong - Workout Tracker & Gym Log
3 Likes
Long needed day off yesterday. Jumps today. Not ideal conditions at all, still have butt DOMS from the stupid bulgarians a few days ago. Did okay anyway. Had a little bit of pop. Doing some other plyo jumps, but not recording them.
Morning Workout
Monday, 21 April 2025 at 11.46
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 5 reps
Set 10: 10 reps
Notes: 30,32,34,40,42,44,46,48,44,40
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Hammer Curl (Dumbbell)
Set 1: 8 kg × 8
Set 2: 10 kg × 8
Set 3: 6 kg × 12
Strong - Workout Tracker & Gym Log
5 Likes
Bench day. No spotter with me once again, so went lighter. Which was a good idea, because I have been needing a confidence booster here. I knew I was going to get a rep PR, but 8 was a little more than expected. 80 for 20 was also pretty good.
Afternoon Workout
Tuesday, 22 April 2025 at 15.00
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 75 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 110 kg × 8 (rep PR)
Set 7: 80 kg × 20 (rep PR)
Chest Fly
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 40 kg × 10
Incline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 60 kg × 20
Strong - Workout Tracker & Gym Log
3 Likes
Kind of a bonus day, so now that my butthole is almost recovered, I will do more bulgarians. This is one of the benefits of skipping deadlifts, now I can fit this in. Lucky me. Little more weight, few more reps.
Afternoon Workout
Wednesday, 23 April 2025 at 15.00
Bulgarian Split Squat
Set 1: 0 kg × 6
Set 2: 12 kg × 8
Set 3: 20 kg × 8
Set 4: 28 kg × 8
Set 5: 40 kg × 8
Set 6: 0 kg × 10
Pull Up
Set 1: 15 reps
Set 2: 2 reps
Set 3: 2 reps
Hammer Curl (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 8
Set 3: 8 kg × 10
Set 4: 6 kg × 20
Set 5: 6 kg × 20
Strong - Workout Tracker & Gym Log
2 Likes