ExRx.net

back day

Chins

8
9
10
9
8

this is really hard, the last reps on the last 3 sets are a killer. I muscle on up there though. Form goes all to hell but I get it done.

Inverted Rows

3 x 6

seriously hard after the chins

Lat Blast

8 x 12
9 x 12
10 x 12

the tenth plate for 12 is a PR. Pretty happy about that.

Face Pulls

9 x 10
10 x 10
11 x 10

think 11 for 10 is a PR. Dunno. It's hard to get excited about face pulls.

Cable Preacher Curl Drop Set Insania/Cable Rear Delt Fly

millions/1 x 10
millions/2 x 7
millions/1 x 12

cable preacher curl was done with heavy weight, high reps. I crank out a set, then do a set with my other arm, then straight back to doing a set with the first arm etc etc. The cable rear delt flyes seem to be bothering my shoulder a bit...

That's it. Shoulder's been kinda sore today, was even hurting doing dislocates during my warm up. Hmm. We'll see how that pans out. Might be time to go get some soft tissue work done, haven't had a massage for a couple of months.

Legs tomorrow for the first time in like 3 weeks! Not looking forward to having to climb 5 sets of stairs for my Thursday morning lecture...

legs

DBSS

20k x 6
22.5 x 6
25 x 6
27.5 x 6

haven't trained legs in like 3 weeks so just equalled what I did last time. Same weight, sets of 8 next time

hip thrusts

60k x 10
70k x 10
80k x 10
90k x 10

think I'll go up to 100 next time.

GHR/TKE

4/9 x 12
4/10 x 12
4/11 x 12

GHRs still suck, 11th plate for 12 is a PR on the TKEs but TKEs suck so I don't really care.

BB rollout

2x12

couldn't bring myself to do anymore.

done. Bit indifferent to this workout, was just easing myself back into leg training after such a long, and inexplicable, hiatus. As of next week it's back to bustin' ass. Going to try for a bodyweight DBSS by xmas.

freaky friday, just trained back

Dumbell Rows

27.5k x 10
30k x 10
32k x 10
34k x 10
36k x 10

think the 36k bells for 10 is a PR.

Face Pulls

7 x 12
8 x 12
9 x 12

used a lighter weight and lifted to further up my head this time for more external rotation work.

Y raises

5k x 12
7.5k x 10
10k x 8

using the 10k dumbells for these is surprisingly hard, especially after all the rows and face pulls

hammer curls/rear delt flyes

loads of each

and that was it. Not a bad wee workout. Shoulder's been pretty sore these last couple of days so I'm going to stay out the gym for a few days and get a massage.

oh, I forgot that I also did 3 sets of rollouts

shoulder's killing me so I just trained back again. Will hopefully get a bench session later in the week but I'm not going to force it.

Inverted Rows

5 x 8

did these because of the good retraction you get, which is exactly what my shoulder seems to need just now.

Lat Blast

9 x 8
10 x 8
11 x 8

11th plate for 8 is a PR. These have definitely made my lats a little bigger which makes me happy. My lats have always been a weak point, along with my shoulders. And arms. And legs.

Rear Delt Flyes

5k x 15
7.5k x 12
10k x 10
12.5k x 8

don't think I've ever tried to do these with the 12.5k dumbells before. I'm going to really hammer these up til xmas. Going to have shoulders like Erick in no time.

Hammer Curls/Band Pull-Aparts

15k x 8/20
12.5k x 10/20
10k x 10/20

these have been stuck on the 15k 'bells forever. Still, my back keeps getting stronger so the increased weight on my back exercises'll be helping out the bi's so I'm not too worried about that. Band pull-aparts were surprisingly hard after the rear delt work.

BB rollouts/diagonal pull aparts

2 x 15/12

going to do 3 sets of 15 on the rollouts next time. Once that's conquered I'll start doing them with my knees up on a step. That'll be pretty badass. Diagonal pull aparts were just a way of getting a little more shoulder health stuff.

Not a bad workout today, shoulder feels loads better after it but tomorrow'll be the real test. If my shoulder stops hurting by Wednesday then I'll bench on Friday, but we'll have to see. Now would NOT be the time to have to take a layoff from pressing, not while I'm currently in the lead in the battle of the benches between Phil and I.

don't think I'll get back into the gym til Thursday, but we'll see.

very brief leg workout

DBSS

20k x 8
22.5k x 8
25k x 8
27.5k x 8

the 27.5k 'bells are officially conquered. Yeeha. On to the the 30s next week. If I can lift those (which I clearly will be able to) then I will lifting more on one leg than most folk in my gym lift on 2, and with better form.

GHR/BB Rollouts

4 x 3/3 x 10

GHRs still hard, didn't really do very well on them today. Used a heavier bar for my rollouts than usual. Don't know if that makes it harder necessarily, but definitely slower.

And that was it for today. Had limited time before I was getting my shoulder massaged. Shoulder massage was literally the most painful thing I've ever had done to me. Hope it helped otherwise it was a whole lot of hurt for nothing.

did a back workout on friday I forgot to log. Can't really remember what I did except a million pull ups and push ups. Will train back again tomorrow night. Shoulder's still a bit dodgy.

shoulder felt ok today so trained chest

Bench 5/3/1

67.5 x 3
77.5 x 3
87.5 x 8

because I missed a week last week I just re-did week 2 of this cycle. Beat my reps by 1 so ooh ra.

Dumbell Bench

27.5 x 10
30 x 10
32 x 10
34 x 10
36 x 10

36k bells for 10 is a PR. Pretty happy about that.

Cable flyes low to high

3 x 15
4 x 12
5 x 10 the pressed it 8 times

changed the angle on these to target a bit more upper chest.

PJR pullover/Rollouts/external rotations

20 x 15/12/2.5 x 10
30k x 12/12/2.5 x 10
35k x 8/12/2.5 x 10

35k for 8 was maybe a bit too heavy, elbows were smartin'. Still, gotta hammer that long head... Rollouts are easy, and external rotations were as meh as ever.

Done. Pretty happy with that workout, the presses were strong, can't really complain. Shoulder feels ok, which I think is god's way of telling me to get a massage more regularly.

Back in the gym on Wednesday to train legs. Got too much uni stuff to do to have time for a workout tomorrow.

had to make a judgement call. Today would usually be leg day, but seeing as I won't have time for another workout this week and my shoulder's been dodgy of late, I trained back instead.

Inverted Rows

4 x 10

that's the same reps as I would usually do in 5 sets.

Lat Blast

9 x 10
10 x 10
11 x 10

the 11th plate for 10 is a PR

Rear Delt Fly

5k x 15
7.5k x 12
10k x 10
7.5k x 12
5k x 15

hit all my target reps so it's up in weight next time. I'll start with the 7.5s and got up to the 12.5s

Hammer Curl/Band Pull Aparts

17.5k x 8/20
15k x 8/20
12.5k x 8/20

the 17.5k 'bells for 8 is a PR I think. Band pull aparts are just a way of getting more volume for the upper back.

BB Rollouts on step/diagonal pull aparts

8/16
8/16
8/16

started doing my rollouts with my knees up on a step because I'm such a badass. Diagonal pull aparts are for yet more upper back volume.

Not a bad workout I suppose. Nothing too crazy but it did the job. Happy that I've finally gone up in strength on the hammer curls. It's been a long time coming.

No workout again for me until Monday. Uni's pretty busy the now.

a little bit hungover from the weekend, so I switched around my back and chest day this week. Did it because it's my 5/3/1 heavy week and I didn't want anything to interfere with my strength on the bench. I actually regret it a bit because I felt pretty strong in the gym tonight.

Dumbell Rows

30k x 8
32k x 8
34k x 8
36k x 8
40k x 8

there are no 38k dumbells in the gym so had to jump straight to 40. It's a PR, although the reps weren't great so I'm not that excited about it

Lat Blast

9 x 10
10 x 10
11 x 10

the last set is brutally hard still. Going to try for 12 reps next time.

Rear Delt Fly

7.5k x 15
10k x 12
12.5k x 10
10k x 12
7.5k x 15

pretty happy with that. Going to equal it next week then increase reps, not weight, the week after. Making good progress with this exercise.

Hammer Curls

17.5k x 7
15k x 8
12.5k x 8

only managed 7 reps with the 17.5k bells. I got 8 last week. Oh well.

BB rollouts with knees on step

3 x 10

I keep getting stronger on these. Maybe they'll fix my anterior pelvic tilt.

And that was that. Pretty happy with today's workout.

chest day

Bench 5/3/1

72.5 x 5
82.5 x 5
92.5 x 6

well, 6 reps is ok I guess, although I checked the 1RM calculator on this site, and in order to have 110k as my max I needed to lift it for 7. There was no way I'd have hit it for 7, the 6th rep only just went up. It's not looking too good for my 110... Having said that, I've been feeling a bit run down today so maybe it was just an off day

Incline Dumbell Bench

27.5k x 10
30k x 10
32k x 10

I was ruined after the 32s! Quite surprised about that, but to be fair I haven't done any incline or overhead work in months so I guess it's not that surprising. Had it set to quite a high incline too.

Cable Flyes/Lateral Raises

4 x 15/5k x 15
5 x 12 then pressed it for 6/7.5k x 12
6 x 10 then pressed it for 6/10k x 10, then 7.5k for 5, then 5k for 6

well it's a PR. Chest was burning like hellfire after. I have decided to train lateral delts on chest day and on my freaky friday workout. The drop set I did to finish was a killer.

PJR pullover

30k x 12
35k x 10
20k dumbell for 10

these were really hurting my elbows, so I switched to a dumbell for my final set. Felt a bit more comfortable so I'll try it with dumbells next time. If that bothers my elbow then I'll take them out for a month or two and do pushdowns instead.

done. Not a bad workout really, but would've really liked 1 more rep on the bench

lower body day

Front Squat

bar x a million
30k x 5
40k x 5
50k x 5
30 x 12 x 3

decided enough is enough, and that I just had to squat. Went ok, apart from the massive loss of strength. Back seemed to handle it fine, although I didn't push the boat out particularly. If there's no pain tomorrow then I'll start front squatting regularly. I hope to god it's ok...

GHR

5
4
3 x 3

meh

BB rollouts on step

3 x 12

these are starting to get easy. Might try a standing one soon.

and that was that. Gym was too crowded for hip thrusts, but I will definitely train them next week no matter what.

not a bad workout really. Excited at the prospect of squatting again.

freaky friday workout. So dismal I'm not even going to log it.

Legs day today

Front squats

25k x 5
35k x 5
45k x 5
55k x 6
65k x 5

so far no back issues with these. Going to train legs again on friday and do higher reps. That's what I'm going to do from now on; one heavy, low rep day, one light, high rep day.

Hip Thrusts

60k x 6
70k x 6
80k x 6
90k x 6
100 x 6

felt pretty strong on these despite not having done them for like a month!

GHRs

5
4
3

meh. I just don't seem to be getting any better at these. I think I might start doing leg curls in between sets of abs

BB rollouts from step

3 x 15

I am the rollout master! I'm seriously considering trying these standing soon...

and that was that. Nothing too awesome, but I'm thinking that if my back holds out then my strength on front squats should increase pretty rapidly. Definitely paying a lot more attention to keeping my abs braced which I think'll help.

had a massage today, hurt like hell. Hopefully that'll fix my shoulder. Just going to train back and legs now til I train with Kenny next weekend. That should keep my shoulders happy.

Also, after next weekend I'm back riding the upper/lower train baby