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New Bob, New Log
http://exrx.net/forum/viewtopic.php?f=3&t=9606
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Author:  robertscott [ Mon Jun 30, 2014 10:11 am ]
Post subject:  Re: New Bob, New Log

Chest

Decline Bench

60k x 12
80k x 10
100k x 8
120k x 8

Incline Cable Flyes

25k x 15
30k x 12
35k x 10

Pec Dec

60k x 8
70k x 8
80k x 8
90k x 8

Dumbell Bench

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

Machine Incline

60k x 20
80k x 20
60k x 20

Done. Good workout today.

Author:  robertscott [ Tue Jul 01, 2014 12:27 pm ]
Post subject:  Re: New Bob, New Log

Back

NG Chins

BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5

SAP

24.5k x 15
28k x 12
31.5k x 10

Chest Supported Row (stack)

60k x 12
70k x 10
80k x 8
90k x 8

Face Pulls

15k x 20
17.5k x 15
21k x 12
24.5k x 10

Reverse Pec Dec

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

Cable Reverse Curls

17.5k x 12
21k x 10
24.5k x 8
28k x 8

Cable Curls (unilateral)

10k x 8
12.5k x 8
10k x 8

Done. Did some arm work because I haven't trained them in forever. Will start doing biceps work on back day and triceps work with shoulders

Author:  robertscott [ Wed Jul 02, 2014 10:54 am ]
Post subject:  Re: New Bob, New Log

Legs

Extension/Curl/Jacknife

60k x 20/52.5k x 12/12
70k x 20/62.5k x 10/12
75k x 20/72.5k x 8/12
80k x 20/82.5k x 8/-

Leg Press

4pps x 15
5pps x 16
6pps x 12
7pps x 10
8pps x 8

And I called it a day after that. Haven't done my step ups in weeks but I'm always just so ruined after I finish on the leg press!

Author:  robertscott [ Fri Jul 04, 2014 4:22 pm ]
Post subject:  Re: New Bob, New Log

Shoulders

Reverse Pec Deck

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

Rear Delt Fly

8k x 30
10k x 25
8k x 30

Laterals

6k x 20
8k x 15
6k x 20

Face Pulls/Pushdowns (one handed)

15k x 15/5k x 15
17.5k x 12/7.5k x 12
21k x 10/10k x 10

Overhead Cable Extensions

28k x 12
31.5k x 10
28k x 12

My schedule's all to buggery currently and I can't really hit the gym 5 times a week, so I'm going to train biceps with back and triceps with delts.

Didn't do any pressing today because I think I've strained my pec minor. Overhead pressing might not have bothered it but you never know. Not training chest again til Wednesday so I reckon it'll be kosher by then.

Author:  robertscott [ Sun Jul 06, 2014 1:34 pm ]
Post subject:  Re: New Bob, New Log

Back

NG Chins

BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5

will try for sets of 6 next time. Think I can do it.

SAP

24.5k x 15
28k x 12
31.5k x 10

Chest Supported Row

60k x 12
70k x 10
80k x 8
90k x 8

progress is stalling on this

Face Pulls

15k x 15
17.5k x 12
21k x 10

Reverse Pec Dec

45k x 15
55k x 15
45k x 15

Done. Couldn't be arsed doing biceps. Reckon I can squeeze a few more reps out of the weighted chins but it might be time to try a new row. Hmmm.

Author:  robertscott [ Tue Jul 08, 2014 10:31 am ]
Post subject:  Re: New Bob, New Log

Chest

Decline Bench

60k x 10
80k x 10
100k x 8
120k x 8

Incline Cable Flyes

25k x 15
30k x 12
35k x 10
20k x 20

Pec Dec

55k x 8
65k x 8
75k x 8
85k x 8
95k x 8

Dumbell Bench

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

Incline Bench

40k x 15
50k x 15
60k x 15
70k x 15

Done. Wasn't really feeling it today but I soldiered on bravely and got it done. Enjoyed the inclines at the end so may keep them in for the next little while.

Author:  robertscott [ Thu Jul 10, 2014 3:50 pm ]
Post subject:  Re: New Bob, New Log

Back

NG Chins

BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5

felt a bit like I could get 6 reps with the 20 last week - no way I could've done it today...

SAP

28k x 12
31.5k x 10
35k x 8

The 35k for 8 is a PR. Yahoo.

Chest Supported Row

60k x 12
70k x 10
80k x 8
90k x 8

same as ever

Reverse Pec Dec

45k x 15
55k x 15
45k x 15

finished with a zillion sets of cable reverse curls for some reason.

Done. Decidedly average. Forgot my face pulls, too.

Author:  robertscott [ Sun Jul 13, 2014 1:18 pm ]
Post subject:  Re: New Bob, New Log

Shoulders

Reverse Pec Dec

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

Rear Delt Fly

8k x 30
10k x 25
8k x 30

Laterals

6k x 20
8k x 15
6k x 20

Overhead Press (seated with curl bar, no idea what it weighs so weight doesn't include bar)

40k x 12
50k x 12
40k x 12

Face Pulls/Pushdowns (one handed)

15k x 20/5k x 15
17.5k x 15/7.5k x 12
15k x 20/10k x 10

Overhead Cable Extensions

28k x 12
31.5k x 12
28k x 12

Done. Really struggled today. Equalled everything I normally do and actually hit a PR on the face pulls, but just felt weak as hell. Almost didn't finish every set of rear delt work but powered through on willpower alone. Even the warm ups were heavy. Just one of those days, I guess. Still got everything done.

Author:  robertscott [ Mon Jul 14, 2014 11:09 am ]
Post subject:  Re: New Bob, New Log

legs

Front Squats

20k x 10 (yes, that is just the bar...)
30k x 10
40k x 10
30k x 10
20k x 10

Ok, so tentatively getting back into front squatting. Much slower eccentric than I used to do, attacking every rep of every set with maximum focus. Back felt fine, but I'm resisting the temptation to go too heavy too soon.

Extensions/Curls/Jacknives

60k x 12/50k x 10/12
65k x 12/60k x 10/12
70k x 12/70k x 10/12

Done. So it wasn't the longest workout ever, but I'm all about keeping it lower back friendly for the sake of my front squats. Will try and front squat twice a week if timing permits. My plan of attack is to keep to sets of 10 or more, and add 2.5k every two weeks. Baby steps, but if I do that I'll be doing sets of ten with 100k by xmas.

Author:  robertscott [ Tue Jul 15, 2014 11:32 am ]
Post subject:  Re: New Bob, New Log

Back

NG Chins

BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 6

SAP

28.5k x 12
31k x 10
31.5k x 8

Chest Supported Row (Plate loaded, low handles)

40k x 12
60k x 10
80k x 8
100k x 6

Face Pulls

15k x 20
17.5k x 12
15k x 20

Hammer Curls

12.5k x 8
15k x 8
12.5k x 8

Cable Curls

7.5k x 8
10k x 8
7.5k x 8

Done. Didn't do any rear delt stuff just to let them chill. An ok workout, I suppose. Switching my chest supported row machine and grip I think might help me bust through this plateau I've hit. I reckon I'll get 6 reps on all sets of my chins next time.

Author:  robertscott [ Wed Jul 16, 2014 10:33 am ]
Post subject:  Re: New Bob, New Log

Chest

Decline Bench

60k x 10
80k x 10
100k x 8
120k x 6
130k x 2

was hoping for 3 at the 130k but the second went up so slowly I knew there was no way it was happening. 2 good reps at 130k is ok, I suppose. I want to hit 160k by the end of the year on this. My chest's always been one of my stronger bodyparts so I think it's doable.

Incline Cable Flyes

25k x 15
35k x 12
25k x 15

accidentally jumped up two weights on the stack instead of one, so I thought the 35k was only 30k and couldn't understand why I was struggling! Still, got the reps so I guess I can be satisfied with that.

Incline Bench

50k x 15
60k x 15
50k x 15

didn't expect to struggle as much on this as I did

Pec Dec

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

Dumbell Bench

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

super slow eccentrics, paused in the stretch position.

Done. Not a bad workout today. I knew from the first warm up set I was going to struggle a bit, but I managed to hit some ok numbers regardless.

Author:  robertscott [ Mon Jul 21, 2014 9:17 am ]
Post subject:  Re: New Bob, New Log

chest

Decline Bench

60k x 10
80k x 10
100k x 8
120k x 6 (failed on the 7th)

Incline Bench

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

Incline Cable Flyes

25k x 12
35k x 11 (failed on 12th)
35k x 8

Decline Cable Press

17.5k x 12 x 3

Incline Machine Press

40k x 12
80k x 12
120k x 12

Pec Dec

50k x 15
60k x 15
70k x 15 -> drop set working my way back down the stack

Done. Not sure if I'm happy about this workout or not. Don't really understand why I don't seem to be able to hit 120k for 8 anymore on the decline, and quite surprised I failed on the 12th rep of 35k incline cable flyes. On the other hand, adding another set of 35k incline cable flyes means it was more total weight lifted, and I went a little heavier on incline pressing and the machine incline.

So it was a mixed bag today.

Author:  robertscott [ Tue Jul 22, 2014 3:30 pm ]
Post subject:  Re: New Bob, New Log

Bakkk

Weighted NG Chins

BW x 3
+10k x 3
+15k x 3
+20k x 3
+25k x 5

this is a PR, which I'm happy about. May try and equal it next week, then go for 30k for 3 the week after.

SAP

28.5k x 12
31k x 10
34.5k x 8

Chest Supported Row (plate loaded, low handles)

40k x 12
60k x 10
80k x 8
40k x 12

slowed my reps down with more of a squeeze n stuff

Face Pulls

16.25k x 15
18.75k x 15
21.25k x 15

I hate that stupid weight stack with the weird weights

Rear Delt Fly

45k x 12
55k x 20
35k x 20

jumped into this too quickly after the face pulls, hence the reason my reps were so $h1t on the 45k. Rested a bit, got some water and nailed the 20 reps at 55k. Happy enough with that.

Done. Interesting workout today. Happy about my performance on the weighted chins.

Author:  robertscott [ Wed Jul 23, 2014 10:27 am ]
Post subject:  Re: New Bob, New Log

Legs

Front Squats

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

my core gets absolutely brutalised doing these! Haha, what a pussy I am these days. Still, it'll get better.

Extension/Curl

45k x 20/50k x 10
50k x 20/60k x 10
55k x 20/70k x 10

And that was it. I know it's a tiny little rubbish workout, but I'm trying not to ruin my legs too much so I can come back and front squat again at the weekend. I figure two smaller workouts so I can front squat twice in a week is better than just trashing my legs once. Getting my front squat back to normal is the focus of my leg training, so the more often I can do it the faster I'll improve. I know I could be going heavier than I am but it's baby steps.

Author:  robertscott [ Thu Jul 24, 2014 10:30 am ]
Post subject:  Re: New Bob, New Log

shoulders

Reverse Pec Dec

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

Rear Delt Fly

8k x 30
10k x 20
12.5k x 12

Laterals

6k x 20
8k x 15
6k x 20

SHIP

40k x 8
50k x 8
40k x 8

Weird Standing Press Thing On Incline Chest Machine

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

you basically just push one of the handles on the incline press thing straight up. A buddy of mine always does it so I thought I'd try it for some high rep stuff. Meh, it was ok. Not sure if it was any better than just using a dumbell would've been.

Done. Not a bad workout but nothing spectacular.

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