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 Post subject: Re: New Bob, New Log
PostPosted: Wed Apr 09, 2014 11:49 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Legz

Leg Press

2pps x 20
3pps x 20
4pps x 20
3pps x 20
2pps x 20

going to try for sets of 25 next time

Leg Curls

50k x 12
60k x 10
70k x 8

Step Ups

10k x 12
12k x 10
14k x 8

Stir The Pot

3 x 12

Done. Back has been feeling alright of late, so I'm considering putting front squats back in the mix but I dunno. I could potentially swap out step ups. But then, would I do them first or last? I could pre-exhaust my hamstrings, then front squat, then leg press. I dunno. I'll give it another week or two to see how my back's feeling.


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 Post subject: Re: New Bob, New Log
PostPosted: Thu Apr 10, 2014 10:24 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Chulders

Reverse Pec Dec

45k x 15
50k x 12
55k x 10

Rear Delt Flyes

8k x 25
10k x 25
8k x 25

Laterals

5k x 20 x 3

SHIP

20k x 15
30k x 12
20k x 15

struggled so much with this. No energy for face pulls after. Shoulders are the most knackered they've ever been. They were so full of lactic acid it actually hurt to swing my arms as I walked home. My shoulder training is right on the money these days. Who knows, one day they might even grow!

Dropping the weight for the laterals was a good idea, no shoulder pain today. Happy enough.


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 Post subject: Re: New Bob, New Log
PostPosted: Fri Apr 11, 2014 11:39 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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Posts: 4424
trained the guns today, heavier on all my exercises. Was a good session, elbows felt ok and I maybe had a couple of reps in the tank on most exercises even with the heavier weights.

Definitely going to drop the arm stuff I was doing on chest and back day. Once a week is plenty.


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 Post subject: Re: New Bob, New Log
PostPosted: Mon Apr 14, 2014 12:08 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
chest

Pec Dec

45k x 15
55k x 12
65k x 10
75k x 8

Dumbell Bench

25k x 12
30k x 10
35k x 8
40k x 8

hit a bit of a plateau with this, but I suppose as long as the weights I'm using to pre-exhaust keep getting heavier then it's more work done, so I won't stress too much.

Incline Cable Flyes

15k x 15
20k x 12
25k x 10
30k x 8

Decline Smith Press

40k x 15
60k x 15
80k x 15

Decline Cable Press

30k x 15
35k x 12
30k x 15

Swiss Ball Jacknives

3 x 15

Done. Not a bad workout today.


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 Post subject: Re: New Bob, New Log
PostPosted: Wed Apr 16, 2014 11:50 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Back to the Future

Straight Arm Pulldowns

21k x 15
24k.5k x 12
28k x 10

Pulldowns (all sets had the little extra weight thing on the stack added)

42k x 12
49k x 10
56k x 7.5 (failed on the 8th)
42k x 12

progress on pulldowns has been shocking. Tried it today with the little extra weight for the stack and even that was too much. Oh well.

Chest Supported Row

80k x 12
100k x 10
120k x 8
80k x 12

Ys

3k x 20 x 3

definitely works better with lighter weight and higher reps

Reverse Pec Dec

45k x 12
50k x 10
55k x 10

Done. Not sure how I feel about today's workout. Don't know why I suck so much at pulldowns. Did ok on everything else but considering lat width is by far the most important aspect of my back training, it's difficult to consider it a good back workout unless progress has been made on the fv(k pulldown!


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 Post subject: Re: New Bob, New Log
PostPosted: Fri Apr 18, 2014 11:54 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
arms - good workout.

Haven't been able to hit the gym as much as I'd like this week, will do legs on Sunday. Don't think I'll get a shoulder workout this week.


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 Post subject: Re: New Bob, New Log
PostPosted: Sat Apr 19, 2014 11:47 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Pins

Extension/Curl superset

35k x 20/45k x 12
40k x 20/55k x 10
45k x 20/65k x 8
50k x 20/75k x 7

Leg Press

2pps x 25
3pps x 20
4pps x 15
5pps x 10

Step Ups

bodyweight x 12 x 3

Mixed it up a little today with a pre-exhaust before the leg press. By the third set of leg press I was ready to go home; it was murder. Still, knees felt awesome when doing it so I think I could be on to something with the pre-exhaust.

Did my step ups a little differently too. Just used bodyweight and didn't come to a full stop between each rep. I just touched my toes to the floor and went back up again. It was good because of the constant tension, but I dunno. I think I'll go back to doing each rep from a dead stop next week. Just feels better.

Didn't do core, couldn't be arsed.

Might do shoulders tomorrow, might take it off...


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 Post subject: Re: New Bob, New Log
PostPosted: Tue Apr 22, 2014 10:04 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Chebs

Pec Dec

45k x 15
55k x 12
65k x 10
75k x 8

Dumbell Bench

25k x 12
30k x 10
35k x 8
40k x 10

Decline Smith Press

40k x 20
60k x 15
80k x 12
60k x 15
40k x 20

Incline Cable Flyes

15k x 15
20k x 12
25k x 10
30k x 8 -> dropset working my way back down

3 sets of pushdowns to finish.

Not a bad workout, should probably be looking to go a bit heavier on most things. Might try and get 12 with the 40k bells before going heavier...


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 Post subject: Re: New Bob, New Log
PostPosted: Wed Apr 23, 2014 9:53 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
backstreet boys

SAP

21k x 15
24k x 12
28k x 10

heavier next time. I'll go 24k, 28k, 24k doing 12, 10, 12

Pulldowns (all weights have extra little weight plate thing on them)

42k x 12
49k x 10
56k x 8
42k x 12

not sure if I quite got the 8th rep on 56k all the way done, but it was close enough. If I can get it next week I'll go heavier the week after. Pulldowns are fast becoming my nemesis.

Chest Supported Row

80k x 12
100k x 10
120k x 8
80k x 12

been using the same weight on this forever. Need to mix it up somehow but I'm not convinced I'll be able to go much heavier. Might try starting on 100k, working up to 140k and dropping the reps slightly.

Ys

3k x 20 x 3

definitely better with lighter weight and higher reps.

Reverse Pec Dec

45k x 15
55k x 15
65k x 14 (failed on 15th rep)

happy with my performance on this. Isn't it funny how you always get stronger when you're working in with someone?

3 sets of curls superset with jacknives to finish. Back has been killing me these last few days so from now on I'm going to do core work every time I'm in the gym. Enough is enough.


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 Post subject: Re: New Bob, New Log
PostPosted: Thu Apr 24, 2014 10:09 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
legs

Extension/Curl/Jacknives superset

35k x 20/45k x 12/15
40k x 20/55k x 10/15
45k x 20/65k x 8/15
50k x 20/75k x 7/15

Step Ups

10k x 12
12k x 12
14k x 12
16k x 10
18k x 8
20k x 8

And that was it. My back's still really sore so I was limited to things with no spinal loading or possible flexion. I considered the leg press but decided to play it safe. The most interesting thing about today was my warm up, which consisted of:

90/90 Hip lift with Medial Hamstring
Contralateral Core Lift
Side Lying Clams

3 rounds of that. Both the 90/90 Hip Lift with Medial Hamstring and Contralateral Core Lift can be seen here:

http://chadwaterbury.com/page/2/

my back felt amazing after all that so I'm going to do it as a warm up every day from now on, and even on days I'm not in the gym.

So that was my day. It was actually quite a good little workout considering I didn't think I'd be able to train at all with my back the way it was. Once my back pain's gone I'll do more or less the same thing next time except with 4 or 5 sets of leg press at the end.


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 Post subject: Re: New Bob, New Log
PostPosted: Fri Apr 25, 2014 11:02 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
shuldiz

Reverse Pec Dec

45k x 15
55k x 12
65k x 10

Rear Delt Flye

8k x 20
10k x 20
8k x 20

Laterals

5k x 20 x 3

SHIP

20 x 15
30k x 12
40k x 10 -> 30k x 4 -> 20k x 4 dropset

Face Pulls

16k x 15/12
18k x 15/12
16k x 15/12

Done. Good workout


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 Post subject: Re: New Bob, New Log
PostPosted: Sat Apr 26, 2014 11:44 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Arms today, strong on everything. Arms are making cracking progress just now for some reason.


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 Post subject: Re: New Bob, New Log
PostPosted: Mon Apr 28, 2014 7:35 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
chestney hawkes

Pec Dec

50k x 12
60k x 10
70k x 8
80k x 8

Dumbell Bench

25k x 12
30k x 10
35k x 8
40k x 12

last couple of reps with the 40k bells got a bit hairy so I think I'll try and equal it before I go up in weight. If I can get 12 better quality reps next week then I'll go up in weight the week after.

Decline Smith Press

40k x 20
60k x 15
80k x 12

really struggled with this today for some reason

Incline Cable Flyes

15k x 15
20k x 12
25k x 10
20k x 12
15k x 15

have modified the angle a bit on this, seems to hit my chest a little better

And that was it. Good workout today, awesome pump in my chest which is always nice. Seems to finally be breaking through my dumbell bench plateau which is good.


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 Post subject: Re: New Bob, New Log
PostPosted: Tue Apr 29, 2014 12:34 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Back

Pulldown tri-set thing (Straight arm -> Pulldown leaning back -> Pulldown leaning forward)

21k x some
24.5k x some
28k x some

each set was three sets so I forget how many reps were done with what

Dumbell Chest Supported Row

15k x 12
20k x 12
25k x 10
30k x 8

struggled with those 30k bells. Expected to be a little stronger to be honest

Ys

3k x 25 x 3

Rear Delt Flye

45k x 15
50k x 15
45k x 15

3 sets of cable curls and jacknives to finish

Done. Kind of a weird workout because all the $h1t I wanted to use had people using it. I think I may keep my tri-set pulldown thing in instead of just regular pulldowns because progress on those has ground to a total halt anyway so it's probably time to try something new. I definitely prefer my chest supported row machine to doing it with dumbells though.

Legs tomorrow, not sure how my back's going to be but I've remembered I can do some bulgarian split squats in place of the leg press so it's all good.


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 Post subject: Re: New Bob, New Log
PostPosted: Wed Apr 30, 2014 1:53 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Legs

Extension/Curl/Jacknife superset

35k x 20/45k x 12/12
40k x 20/55k x 10/12
45k x 20/65k x 8/12
50k x 20/75k x 8/12

Step Ups

16k x 12
20k x 10
16k x 12

Leg Press

2pps x 25
3pps x 20
2pps x 20

Done. Should've done a few more sets of leg press but I was pushed for time. That second set of leg presses absolutely brutalised me anyway.


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