ExRx.net

Legs

Hip Thrusts

60k x 3
100k x 3
140k x 3
180k x 2

well well well, hip thrusted like a champ today! 4 plates has been a long time coming. Feel a little bit like I may have hyperextended my back slightly, it's kinda tight. We'll see.

Leg Press

50k x 30
100k x 25
150k x 20

this was hard as hell. Especially after the thrusts

Calves/Rollouts

usual nonsense

Cable Crunches/BW hip thrusts

12 x 12/10
13 x 12/10
14 x 12/10

just a bit more volume. I've decided my abs need a bit more "pop" so I'll be doing cable crunches for the next couple of months.

upper body

bench 5/3/1

72.5k x 3
82.5k x 3
92.5k x 10

boom! 10 reps on my 3+ day. I'm the baddest. Shoulder's felt a little sore these last few days but held up ok

Dumbell Bench/Row

25 x 10/17.5 x 12
27.5 x 10/20 x 12
30 x 10/22.5 x 12
32 x 10/25 x 12
34 x 10/27.5 x 12

haven't done this for a while because of elbow issues but elbow's been feeling alright of late so just wired in. Pretty happy with the performance.

Uni Lat Blast/Rear Delt Fly

4 x 10/10k x 12
5 x 8/12.5k x 12
4 x 8/10k x 10

should've done more reps on the lat blast. Did rear delt flyes instead of lateral raises for the sake of my shoulder.

Tricep Extension/concentration curl

12 x 15/7.5k x 10
13 x 15/10k x 10

PjR Pullover/Concentration Curl

22.5k x 15/12.5k x 10
27.5k x 12/15k x 10

really struggled on those curls. Getting stronger though... Also did a little bit of shoulder rehab between sets.

Done. Shoulder's been bugging me for a few days so I think when I come back to the gym later in the week I'll just train back. Got my heavy week of 5/3/1 next week so I don't want to be hurting for that. I'll just do sets of push ups in between back exercises.

didn't log Friday's workout, I'll try and remember what I did

Incline Press/Pull Ups

60k x 8/6
70k x 8/6
80k x 8/6
90k x 8/6

90k is a PR. Would've done a 5th set with a lower weight but my spotter left and I don't like pressing with the fat gripz and no spotter. Happy enough with the 90 for 8 anyway.

Rear Delt Fly/Uni Lat Blast

10k x 15/4 x 10
12.5k x 12/5 x 10
10k x 15/4 x 10

not much to report here really. Really like doing the lat blast one handed

Reverse Curls/Pushdowns

20k x 10/13 x 12
22.5k x 10/14 x 12

might not have that right for the pushdown numbers...

reverse curls/PJR pullover

25k x 8/22.5k x 15
27.5k x 8/27.5k x 15

again these numbers might not be right. Form went all to hell on the heavier sets of reverse curls...

Done. Now for tonight's workout...

Legs. Only trained legs once last week. Tut tut.

Leg press

50k x 30
100k x 25
150k x 15
200k x 10

going to add a cheeky 10k on to this next week, so my starting weight'll be 60k and I'll go up in 50k increments from there.

GHR

5 x 3

sucked as always

calves/rollouts (can't be bothered to log)

got a little further on the standing rollout. Full ROM is still a long way off.

Cable Crunches

12 x 15
13 x 15
14 x 15

these are easy. I think I'll probably max out the whole stack in a couple of months.

Done. Not a bad workout but nothing too special.

bit of a break from the norm this week, ended up having a bench press competition with my mate Steve. Steve is strong as a bull, but he's recovering from a shoulder injury. It worked out like this

60k x 5
70k x 5
80k x 5
90k x 3
100k x 3
110k x 1
120k x 1!!!!!!!!!!!!!!!!!!!!!!!!

you read that right, 120k for 1! And the fact that Steve missed his lift on 120 made it all the sweeter. Not only did I smash my old PR, this confirms what I've suspected for a while: that I have been way too conservative on my 5/3/1 work sets. I am going to skip a couple of cycles ahead. I think that'll mean I'll only be hitting the target reps on my all-out sets but that's fine. I'll still be getting plenty volume from my dumbell work and incline pressing.

The rep itself was ugly as hell. My lower back cramped up so badly I could hardly even talk let alone move after. Still, could not possibly be happier.

I'm a very happy boy today.

Dumbell Row

20k x 12
22.5k x 12
25k x 12
27.5k x 12
30k x 12

this was all I had time for, we spent so long benching. Did it to keep my shoulder happy. 2 lifts in a workout is pretty weaksauce really but the bench performance means that anything else I did was just extra.

Done.

leggies

Hip Thrusts

60k x 5
100k x 5
140k x 5
180k x 3

I will get five soon. Probably not next week, but maybe the week after. If I can get it for 5 I'll try 200k after that. 200k, damn that's heavy...

Leg Press

50k x 30
100k x 20
150k x 15

not much to report here really. Going to go heavier next week.

Rollout/Calves

getting pretty close to being able to do a standing rollout. I would say I was like two thirds of the way there. Can only do sets of 6 though. It's really very hard.

Cable Crunches

14 x 12
15 x 12
14 x 12

doing these with a minute rest inbetween. Burns!

And I'm done, not a bad wee workout I guess. Happy about my hip thrust performance of late.

upper body

Incline press/pull ups

60k x 10/6
70k x 10/6
80k x 10/6
90k x 10/6

going to go up to 100k next week, sets of 6. Pull ups were as meh as ever. Should probably try and increase the number of reps next week but I just don't think I can...

Lateral Raise/Lat Blast

5k x 20/4 x 10
7.5k x 15/5 x 10
10k x 12/6 x 8

6th plate for 8 on the lat blast is a PR. Going to increase my reps on the lateral raise next time. John Meadows on T-Nation likes to go as high as 30 reps on his shoulder isolation stuff, so I'm going to give that a try.

Rear Delt Fly

10k x 12
12.5k x 12
10k x 12

had a little extra time in the gym today so did these. Usually have to choose either rear or lateral delts, but got to do them both tonight. Good times!

Tricep Pushdown/Concentration Curls

13 x 12/10k x 8
14 x 12/12.5k x 8

PJR Pullover/Concentration Curls

25k x 15/15k x 8
30k x 15/17.5k x 8

PRs all round on these. My arms are going to be sore tomorrow.

Done. Happy with today's workout. Incline press is solid and doesn't seem to bother my joints at all thanks to the fat gripz. Everything else was strong too. Not too shabby.

it's monday, and that can only mean one thing... Legs!

Single Leg Press

100lbs x 12
115lbs x 10
130lbs x 8
145lbs x 6 then 130 x 4 then 115 x 4

decided to do my leg press one leg at a time. Used the upstairs, stack-loaded leg press which is why the numbers are kinda odd. I liked it. My lower back doesn't flex as much, and it's highlighted a SERIOUS strength discrepancy between right and left. Going to do my leg press like this for a while.

GHR

5 x 3

same $h1t, different day

Calves/Rollouts

usual nonsense. Rollout performance was seriously weaksauce today

Cable Crunches

14 x 15
15 x 12
16 x 10

going to max out the stack soon. Once that's done, I'll give up on this exercise forever.

Done. Pretty average workout tonight, verging on poor. Rollouts were terrible. Ah well, can't hit PRs every time I guess...

upper body

bench 5/3/1

70k x 5
80k x 5
90k x 12

PR for reps, happy enough.

Incline Dumbell Bench/Row

27.5k x 10/22.5k x 10
30k x 10/25k x 10
32k x 10/27.5k x 10
34k x 10/30k x 10
36k x 10/32k x 10

happy enough with my performance on this, and all that was done with the $h1t wobbly bench I had to use. Gym doesn't have a 38k dumbell so I dunno how I'm going to progress. Jumping straight to 40k would be too hard. Hmm...

Lateral Raises/Lat Blast

5k x 20/4 x 10
7.5k x 20/5 x 10
10k x 15/6 x 10

happy enough with this I suppose, need more reps. MORE!!!

Tricep Pushdowns/Biceps

13 x 15/hammer curls - ran the rack from 15k down
14 x 15/preacher curls can't remember what I did

ran out of time here so just did a little bit of fast gunz work.

Done. Not a bad workout, nothing earth shattering but did what I wanted to do.

Legs

Hip Thrusts

60k x 5
100k x 5
140k x 5
180k x 5

happy enough with this although I'm not sure that I got full hip extension on the final rep of the 180. Hmmm. I'm in two minds as to whether or not just to repeat this next week, or go heavier. I think the sensible thing would be to repeat it, but I imagine I'll probably end up going heavier. But how much heavier? That is also something I will have to give some thought. I really like the idea of trying for 200, but that's quite a jump. If I do go heavier, it'll probably only be to 190. Not as much fun as 200 though...

Single Leg Thrust

100lbs x 12
115lbs x 10
130lbs x 10

doing your leg press one leg at a time is the only way to fly.

Abs and Calves.

Usual stuff, tried my cable crunches standing, felt it more in the whole of my abs as opposed to just the top portion (which is where I usually feel cable crunches) so that can only be a good thing really. Besides, Louie Simmons does all his ab work standing, and that guy knows his onions.

Done. Pretty good workout. Performance on the hip thrusts was good, leg press was so so and everything else was ok. Upper body tomorrow.

Upper Body

Incline Press/Pull Ups

60k x 12/6
70k x 10/6
80k x 8/6
90k x 6/6
100k x 4/6

I love the ole 12, 10, 8, 6, 4 rep scheme. Happy with the 100 for 4 on the incline. It's a PR

SALP/Rear Delts

5 x 10/10k x 12
6 x 8/12.5k x 12
5 x 10/10k x 12

nothing to report here really

Tricep Pushdowns/Concentration curls

14 x 15/12.5k x 8
15 x 12/15k x 8

this was all I had time for, had to cut my workout a little short tonight.

Done. Not a bad workout. Happy with the 100 for 4 on the incline

Legggs

Single Leg Press

105lbs x 15
120lbs x 12
135lbs x 10
150lbs x 8
165lbs x 8
180lbs x 3

bit off a bit more than I could chew with that last set. All in all pretty happy with my performance on this. Think the single leg version hits a lot more hamstring.

GHR

5 x 3

nothing to report on these. I just plug away...

Calves/Abs

I'm done with rollouts. I've switched to a jacknife on a swiss ball. It's hard. Then I did about a zillion reps of standing cable crunches

Done. Not a bad workout but nothing too awesome

Upper Body

Bench 5/3/1

75 x 3
85 x 3
95 x 10

Bench/Dumbell Row

60k x 10/22.5k x 12
70k x 10/25k x 12
80k x 10/27.5k x 12
stopped/30k x 12

my shoulder was REALLY sore today. The sensible thing to do would have been to take tonight off, but I ain't no pansy, so I didn't. I called it a day halfway through my boring-but-big sets, and should probably have taken it a little easier on the all-out set on my 5/3/1, but fv(k it. I have a massage scheduled for Thursday so I won't train upper body again this week and just let it rest and recover.

Lateral Raise/Lat Blast

5k x 25/5 x 10
7.5k x 20/6 x 8
10k x 15/5 x 10

I've hit a bit of a stall with the lat blast, just don't seem to be able to get past the 6th plate for 8. Lateral raises were another lift I should've probably avoided on account of my shoulder but I figure if I'm giving it a massage and loads of time off to recover I might as well just hammer it tonight. Going to go a bit heavier on the lateral raises from now on.

Pushdown(1st two sets) & PJRs/Concentration Curl/Rear Delt Fly

15 x 12/10k x 10/10k x 12
16 x 10/12.5k x 10/12.5k x 12
30k x 12/15k x 10/ -------
35k x 12/17.5k x 10/15k x 10

forgot my rear delt fly on the third set but otherwise happy about my performance on all three lifts. Haven't had time to do my full arm routine for the last week or so but now I get the bus to the gym which gives me a little more time. Arms were good and strong tonight, and I was surprised I got the ten on the 15s on the rear delt fly.

Done. Surprisingly good workout considering how sore my shoulder was. Time will tell how much damage I've done training on it but I am confident it'll be ok. Next week I get to do my first ever balls-out set at 100k so I want to be on top form for that. If I can hit 6 reps or more on the 100 I will be a very happy man.

wheels

Hip Thrusts

70k x 3
110k x 3
150k x 3
190k x 3

PR city. Happy enough. Felt like I could've maybe gone a tiny bit heavier but I'll see if I can hit it for 5 next week before I try to go any heavier

Single Leg Press

100lbs x 15
115lbs x 15
130lbs x 15
145lbs x 15
100lbs x 20

happy enough with my performance on this.

Abs. No calves.

Done. Short and sweeeeeeet

Legz

Single Leg Press

100lbs x 20
115lbs x 20
130lbs x 15
145lbs x 15
160lns x 12

these definitely hit a lot more hamstring, so I'm considering pre-exhausting on the leg extension before I do them...

GHR

5 x 3

business as usual. Not sure how to improve my performance on these. Hmmm.

Calves/Abs

same as always. Maxed out the stack for standing cable crunches which was fun.

And we're done. Ok workout I guess, nothing too special although maxing out the stack on crunches was the first time I've ever maxed out a stack before.