ExRx.net

Upper body, shoulder's been hurting so I just trained back

Neutral Grip Chins

8
9
10
9
8

was quite surprised how well I did on these considering it's been so long since I've done them. Maybe I should have entered the exrx.net pull up challenge after all...

Dumbell Rows

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

hard as hell after all those chins. Biceps were really struggling.

SALP/Rear Delt Fly

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

didn't do the lat blast superset, wanted to take my biceps out of the equation for this one. Last couple of reps on the last set of rear delts flyes were shonky as fv(k but just good enough to count I think.

Fat Gripz Reverse Curls/band external rotations

20k x 8/loads
25k x 8/loads
20k x 10/loads

haven't done these for a while. I figured my biceps had already taken such a pummelling, something a bit different was in order.

and that was that. Quite a good back workout this. If I was a bodypart split kinda guy, this would be my go-to back routine. Hopefully my shoulder'll be a bit happier now and I'll be able to bench on friday.

Legs

Hip Thrusts

70k x 5
110k x 5
150k x 5
190k x 5 + 2 failed reps

didn't get full extension on the last 2 reps at 190. Not happy. I WANT 200K!!!!!!!! Not going to attempt it til I've hit 190 for 5. I will get it next week. No doubt.

Single Leg PRess

125lbs x 12 x 4

put my foot a bit lower on the pad for more quadly

calves/abs

just the usual. Getting a bit better at the jacknives and can dominate the full stack for standing cable crunches. Ab workout was actually probably the highlight of the workout!

legs

single leg press

115lbs x 15
130lbs x 15
145lbs x 15
150lbs x 10

pre-exhausted my quads before these. God damn it makes it hard

GHR

3 x 5

felt surprisingly strong on these

abs and calves

that was it. Meh.

Upper Body

Bench 5/3/1

80 x 5
90 x 3
100 x 6

could've probably got 7 on this, possibly even 8 (possibly...) but my shoulder hasn't shown any signs of improvement. If I spend AGES warming it up then it feels ok but I know deep down I shouldn't be benching. Ah well.

Fat Gripz Bench/Dumbell Row

60k x 10/20k x 12
60k x 10/22.5k x 12
60k x 10/25k x 12
60k x 10/27.5k x 12
60k x 10/30k x 12

didn't go too buckwild with this, wanted to appease my shoulder. I thought the fat gripz would make it feel a little easier, but I think that maybe it makes it harder. I may just stick to using them on the incline. Seem to work better for that. Dumbell rows haven't improved much in the last few weeks. I may consider going a bit heavier and doing sets of 8.

Lat Blast/Lateral Raise

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

the lat blast is yet another exercise where my progress has completely stalled. Not happy about that. Lateral raises felt surprisingly good considering my shoulder issues. Can't explain that but I'm certainly not going to complain.

Concentration Curls/Pushdowns (2 sets) + PJRs

12.5k x 10/15 x 10
15k x 10/16 x 10
17.5k x 8/30k x 12
--------/35k x 12

not sure why I only did 3 sets of biceps...

And that was that. Pretty happy with today's workout considering how sore my shoulder's been. 6 reps at 100k on the bench was the absolute minimum I wanted today, so although I'm glad I got it, I wasn't anywhere near failure. Just didn't want to risk it.

Not sure how I'll play this Friday's workout. If my shoulder feels ok I'll do some incline press. If it's not, I'll just train my back and do a zillion push ups between sets of back exercises.

Legs

Hip Thrust

70k x 5
110k x 5
150k x 5
190k x 5

I knew I'd get 190 for 5 this week, I just knew it. Good, strong reps too. Happy.

Leg Press

125lbs x 12 x 4

meh. Stupid leg press has started to hurt my knees. Might be time to go back to the dreaded DBSS.

Abs/Calves

Done. Happy with my hip thrusting. 200k for a double next week methinks. Never lifted 200k before so I'll be very pleased.

legs

hip thrusts

60k x 3
100k x 3
140k x 3
180k x 3
200k x 2 (almost 3)

didn't quite get full extension on the third rep of the hip thrusts, but was very close. Never lifted 200k before on anything so I'm happy

GHR/Swiss Ball Jacknife

3/10
3/10
3/10
3/10
3/10

quite a good wee superset this

and that was it for tonight, have been really busy this week so only had time for 2 workouts. The first of which I forgot to log

Upper Body

Incline Dumbell Bench/Row

27.5k x 12/20k x 12
30k x 12/22.5k x 12
32k x 12/25k x 12
34k x 12/27.5k x 12
36k x 12/30k x 12

skipped the barbell for the sake of my shoulder. The last set of presses was ugly.

Lateral Raise/Face Pull

7.5k x 20/8 x 10
10k x 12/8 x 10
7.5k x 15/8 x 10

hard as hell pairing these two together. Bit of a mistake really but oh well.

Pushdown/Concentration Curl

14 x 12/12.5k x 10
15 x 12/15k x 10
16 x 12/17.5k x 8

Only 8 on the 17.5s. Hmmm.

PJRs/Hammer Curls

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

not much to report here although I think it's technically a PR on the PJRs.

Done. $h1t workout tonight. Had to rush because my god damn bus was late, my elbow was sore, my wrists were aching. What gives? Had a deload week last week too. Oh well, just one of those days I guess.

Legs

Single Leg Press

100lbs x 20
115lbx x 20
130lbs x 20
145lbs x 20

pre exhausted the $h1t out of my quads first. Burns like hellfire

GHR/Pallof Holds

5/4 x 20
5/5 x 20
5/6 x 20
5/5 x 20
5/4 x 20

think I'm still as strong on the pallofs as I was the last time I did them, which was ages ago. Going to start emphasising my core training more

Calves/Swiss Ball Jacknifes to finish

and we're done. An ok workout I guess, nothing mind blowing. I think the decision to include Pallofs again was a good 'un

been sick as a dog the last few days. Always happens after a big night out. Feel loads better so I'll hopefully get a session tomorrow

still too sick for a workout. Going stir crazy

coughing too much to get a workout today. MIght go tomorrow afternoon if I'm feeling better.

Being sick I can handle, but missing workouts really pisses me off

FINALLY well enough to get a workout. Trained legs.

Single Leg Press

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

stepped it up a gear with my pre-exhausting. God damn it was hard.

GHR/Pallof holds

3/4 x 20
3/5 x 20
3/6 x 20
3/5 x 20
3/4 x 20

love this superset.

Calves/Abs

and we're done. Not a bad workout. Strength levels were ok considering how $h1t a week I had last week.

upper

Bench 5/3/1

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

equals what I got last month. Could've probably got 13 but that's unlucky.

Bench/Dumbell Row

60k x 10/20k x 12
65k x 10/22.5k x 12
70k x 10/25k x 12
65k x 10/27.5k x 12
60k x 10/30k x 12

rows have been stuck on this weight for a while now. Going to go heavier next week.

Lateral Raise/SALP

7.5k x 15/4 x 15
10k x 12/5 x 12
7.5k x 15/4 x 15

just going to go for higher and higher reps on the raises. Heavier on the SALP next time.

Face Pulls

7 x 12
8 x 10
9 x 10

appeasing the shoulder.

Done. No time for arms today. Happy enough with the workout.

Upper

Fat Grip Inclines/Pull ups

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

struggled a bit on the 100, but I haven't done this exercise in like a month so I think it's to be expected. I reckon I'll hit all the reps clean next time

Lat Raise/SALP

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

still just chasing reps on these as opposed to weight

Pushdowns/Concentration Curls

14 x 10/12.5k x 10
15 x 10/15k x 10
16 x 10/12.5k x 10

felt weak as a kitten on curls, but it's been a while for them too.

All in all, a pretty average workout. May get in to do my legs tomorrow, but I might not. My training's been a but $h1t the last fortnight just because of illness and being busy with uni. Normal service will resume next week.

legs

Single Leg Press

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

hard as hell after pre-exhausting. Heavier next week.

GHR/Pallofs

3/4 x 20
3/5 x 20
3/6 x 20
3/5 x 20
3/4 x 20

heavier on the pallofs next time

Calves/Abs

and we're done. Not a bad workout, but not too exciting either really.