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 Post subject: Re: New Bob, New Log
PostPosted: Thu May 01, 2014 1:02 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
shoulders today, pretty much just did the exact same thing as last week so if anyone's interested just refer back


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 Post subject: Re: New Bob, New Log
PostPosted: Sun May 04, 2014 11:34 am 
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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

50k x 15
60k x 12
70k x 10
80k x 8

Dumbell Bench

27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8

well it wasn't pretty, but I moved up in weight to the 42.5k bells. Hit 8 reps, just.

Incline Cable Flyes

30k x 20
35k x 15
40k x 12
35k x 15
30k x 20

Decline Smith Press

40k x 20
60k x 15
80k x 12
100k x 8

Decline Cable Press

25k x 15
30k x 15
35k x 15

3 sets of 15 Swiss Ball Jacknives to finish.

And we're done. Cracking workout today, think I hit a PR on pretty much everything! Really happy with my pressing performance, and there was some good high rep pump stuff in there too. No complaints at all. Actually felt like I could've stayed in the gym and done more! Decided the 20 sets was enough though...


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 Post subject: Re: New Bob, New Log
PostPosted: Tue May 06, 2014 9:42 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 school

Lat Blast

21k x 12
24.5k x 10
28k x 10

this is horrible. Just horrible. Still, gets your lats totally trashed after just 3 sets. How's that for training economy?

Chest Supported Row (stack)

35k x 15
45k x 12
55k x 10
65k x 8
75k x 8
85k x 6

different row to what I usually use. Think I might actually like it better...

Ys

4k x 20 x 3

Reverse Pec Dec/Jacknives

45k x 15/12
55k x 15/12
65k x 15/12

3 sets of biceps curls to finish.

Done. Good workout. Definitely going to keep doing the lat blast instead of pulldowns; it works my lats way harder. Think I'll switch to the stack loaded chest supported row too from now on.


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 Post subject: Re: New Bob, New Log
PostPosted: Wed May 07, 2014 8:42 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Extension/Curl/Jacknife superset

40k x 20/50k x 12/12
45k x 20/60k x 10/12
50k x 20/70k x 8/12
55k x 20/80k x 6/12

Leg Press

2pps x 30
3pps x 25
4pps x 20
5pps x 15

will maybe try the 6 plates for 10 next time...

Step Ups

16k x 10
20k x 8
16k x 10

Done. Not a bad workout today, was pretty strong on most things. Will go heavier on the extensions next week and try for a set of 10 with 6 plates on the leg press.

Still haven't made a decision about front squatting yet. There's days I think I could handle it then others where I don't. I'm making alright progress on the exercises I'm doing just now so there's no real need to change anything at the moment anyway. Just feel like a bit of a tool not doing any kind of squat variation on leg day...


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 Post subject: Re: New Bob, New Log
PostPosted: Thu May 08, 2014 9:30 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Reverse Pec Dec

45k x 12
55k x 10
65k x 8
75k x 8
85k x 8

strong on this today

Rear Delt Fly

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

not so strong on this though

Laterals

7k x 15
9k x 12
7k x 15

SHIP

20k x 10
30k x 10
40k x 10

I thought at the time that 40k for 10 was a PR but now I'm not so sure. I'll have to refer back and check.

Face Pulls

3 sets on the stack with the weird weight

Done. Happy enough with today's workout. Was surprisingly strong on the reverse pec dec and laterals for some reason. Didn't do any core work because i've had DOMS in my midsection all week so I decided to give it a day to chill. Back feels pretty good today anyway. I'll do some core work tomorrow with my arms and then have the weekend off from training.


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 Post subject: Re: New Bob, New Log
PostPosted: Fri May 09, 2014 10:08 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
Arms - I'll log it today even though I never usually do

Pushdowns/Cable Reverse Curls

17.5k x 15/12
21k x 12/10
24.5k x 10/8

Reverse Pushdowns/Cable Curls (unilateral)

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

always keep the reps high for the reverse pushdowns or my elbows complain

Overhead Cable Extensions/Cross Body Hammer Curls

24.5k x 15/15k x 8
28k x 12/17.5k x 6
31.5k x 10/15k x 8
34k x 8/12.5k x 8

decided to go a little heavier on the hammer curls than I normally would. Why not eh?

PJRs/EZ Curls

25k x 15/8
30k x 15/8
25k x 15/8

still have no idea what the EZ bar weighs... Weights listed are without taking bar weight into account. Almost failed on the last rep at 30k PJRs.

Machine Dips

55k x 15
65k x 12
75k x 10
85k x 8

don't normally do these, I usually call it a day after the PJRs, but I was just playing about after seeing a video of Flex Lewis doing them. I feel it quite a lot in my chest which I'm not sure how I can fix.

Anyway, that was that. Pretty good arm workout today. My arms are making way better progress than the rest of me for some reason and have been that way for a while now. I guess it's because I neglected them for so long, there's more room for them to develop before the inevitable plateau.


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 Post subject: Re: New Bob, New Log
PostPosted: Mon May 12, 2014 8:44 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Pec Dec

50k x 15
60k x 12
70k x 10
80k x 8

Dumbell Bench

27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8

took me two attempts to get the the 42.5k bells into position

Decline Smith Press

60k x 15
80k x 12
100k x 10
80k x 12
60k x 15

Incline Cable Flyes (all weights + extra weight thing)

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

Decline Cable Press (still with extra weight thing)

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

Done. Good workout today. Chest feels like two half beach balls stuck to my torso.


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 Post subject: Re: New Bob, New Log
PostPosted: Tue May 13, 2014 1:01 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Lat Blast

21k x 15
24.5k x 12
28k x 10

I hate this so much

Chest Supported Row (stack loaded)

37.5k x 15
47.5k x 12
57.5k x 10
67.5k x 8
77.5k x 8
87.5k x 8

Ys

4k x 20 x 3

Reverse Pec Dec

55k x 12
65k x 12
55k x 12

3 sets of cable curls/jacknives

Done. Good workout.


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 Post subject: Re: New Bob, New Log
PostPosted: Wed May 14, 2014 12:35 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Extensions/Curls/Jacknives

45k x 20/50k x 12/12
50k x 20/60k x 10/12
55k x 20/70k x 8/12
60k x 20/80k x 6/12

Leg Press

3pps x 20
4pps x 20
5pps x 15
6pps x 12

Step Ups

16k x 10
20k x 8
16k x 8

no energy for this at all after the leg press

Done. Not a bad workout at all. Can hardly move my legs. Think I may need to invest in bigger jeans...


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 Post subject: Re: New Bob, New Log
PostPosted: Sun May 18, 2014 10:35 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
did shoulders yesterday but went out for lunch straight after so no logging. Was pretty much just my normal workout only I went up to 85k for 8 of the reverse pec deck and pushed 50k overhead on the Smith for 8. Doesn't sound impressive at all saying that but when you've already done 3 types of shoulder raises it makes it way harder!

EDIT: actually it might've only been 75k on the reverse pec deck. Can't remember...


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 Post subject: Re: New Bob, New Log
PostPosted: Mon May 19, 2014 11:01 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
It's Monday, which can only mean one thing

Pec Dec

55k x 12
65k x 10
75k x 10
85k x 8

good steady progress on the pec dec

Dumbell Bench

27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8

8 really good reps this week with the 42.5k bells. Slow down, explosive up, good stretch at the bottom of each rep. Attacked it with real focus and totally dominated the 8 reps. Didn't struggle getting them into position either which was awesome.

Decline Smith Press

60k x 12
80k x 10
100k x 8

think I'm going to go back to doing this for higher reps. Not the most comfortable on my joints when it gets heavy.

Incline Cable Flyes (using extra weight thing on stack)

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

Thibaudeau chest superset thing - 3 sets

Cordova Extensions

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

Overhead Cable Extensions

21k x 15
24.5k x 15
21k x 15

Machine Dips

55k x 20
65k x 15
75k x 12
85k x 10

I'm learning to love the machine dip

Done. Did so much extra arm stuff because I had time to kill before I met my mate for lunch. Good workout today, really happy with my dumbell bench performance. The other highlight was that machine dip, I'm definitely getting the form and can keep my chest out of it now. Only thing is the weight stack isn't that heavy and I'll probably have it maxed soon...

EDIT - should probably mention that my shoulders were NOT happy today and I definitely need more than one day inbetween my shoulder and chest days. Won't make that mistake again.


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 Post subject: Re: New Bob, New Log
PostPosted: Tue May 20, 2014 11:17 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Lat Blast

24.5k x 12
28k x 12
24.5k x 12

slight progress

Chest Supported Row (stack)

45k x 15
55k x 12
65k x 10
75k x 8
85k x 8

Ys

4k x 25 x 3

Reverse Pec Dec

55k x 15
65k x 15
55k x 15

Cable Curls

7.5k x 12
10k x 10
12.5k x 8

Prone Incline Hammer Curls

7.5k x 12
10k x 12
7.5k x 12

Done. Happy enough with today's workout.


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 Post subject: Re: New Bob, New Log
PostPosted: Thu May 22, 2014 11:38 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Extension/Curl/Jacknives

50k x 20/50k x 12/12
55k x 20/60k x 10/12
60k x 20/70k x 8/12
65k x 20/80k x 8/12

Leg Press

3pps x 20
4pps x 20
5pps x 15
6pps x 12
7pps x 12

don't know where the strength came from today but happy enough

Step Ups

16k x 12
20k x 10
16k x 8

Done. Good workout today, happy about the leg press performance


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 Post subject: Re: New Bob, New Log
PostPosted: Fri May 23, 2014 11:58 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Reverse Pec Dec

55k x 8
65k x 8
75k x 8
86k x 8

Rear Delt Fly

8k x 25
10k x 20
8k x 25

Laterals

6k x 20 x 3

SHIP

20k x 20
30k x 15
40k x 12

Shoulders were a little funny today so kept the volume higher on the press and the weight down a little

Cordova Extensions/Cable Curls

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

just a little extra arms work. Why not eh?

Done. Good workout today, happy with pretty much everything. Should've done face pulls instead of the extra arm work but so it goes.


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 Post subject: Re: New Bob, New Log
PostPosted: Sun May 25, 2014 12:12 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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

Pushdowns/Cable Reverse Curls

17.5k x 15/17.5k x 12
21k x 12/21k x 10
24.5k x 10/24.5k x 8

Reverse Pushdowns/Cable Curls (both one handed)

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

Overhead Cable Extensions/Hammer Curls

24.5k x 15/12.5k x 8
28k x 15/15k x 8
31.5k x 15/12.5k x 8

Machine Dips/Concentration Curls

65k x 12/10k x 10
75k x 12/12.5k x 8
85k x 12/10k x 10

Done. Shoulder feels a little funny so didn't do any PJRs. Happy enough with today's workout though.

Think I'm going to take a week off chest and shoulder training this week, just training back, arms and legs. I'll see how I feel on Tuesday when I'm back in the gym, but I think that's probably what I'll do.


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