ExRx.net

Upper Body

Bench 5/3/1

75k x 3
85k x 3
95k x 10

shoulder tweaked a little on the all-out set but otherwise I'm happy enough I guess. Equals what I did last cycle.

Incline Dumbell Bench/Dumbell Row

27.5k x 12/22.5k x 10
30k x 12/25k x 10
32k x 12/27.5k x 10
34k x 12/30k x 10
36k x 12/32k x 10

sets of 12 for the row next time, the dumbell press isn't getting any easier...

Lateral Raises

7.5k x 20
10k x 12
7.5k x 15

rushed through these, might've got more reps if I'd rested a bit longer but I was against the clock.

Pushdowns/Face Pulls

14 x 12/7 x 12
15 x 12/8 x 12
16 x 12/9 x 12

happy enough with my performance on these. In about 6 months I reckon I'll be able to do pushdowns with the whole stack. What then? One arm at a time I guess.

Concentration Curls

12k x 10
15k x 8

and that was it, no time for anything else and I was pretty goosed by this point anyway.

And that's that. Nothing too amazing really but nothing to be ashamed of I suppose. I was against the clock as well on the account of my bus being late AGAIN. That's it for me and the bus, walking to the gym from now on. I haven't had time to do my full routine in weeks because of that godawful bus.

Off tomorrow, legs on Thursday

wheels of steel

Hip Thrusts

60k x 3
100k x 3
140k x 3
180k x 3
200k x 2

didn't quite get the full extension on the third rep of hip thrusts, so I'm only counting 2. My mate said it looked ok but it didn't feel right. Meh. Still pretty proud of myself for being able to hoist 200k off the ground.

GHR/Pallof Holds

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

managed sets of 5 on the GHRs so I think that's me doing sets of 5 from now on. Progress is progress.

Swiss Ball Jacknife/Calf Press

12/127k x 10
12/127k x 10
12/134k x 10

ok so I figure I might as well start logging this. Calf press is done on the stack loaded leg press, hence the weird weights. Did the same weight twice by mistake...

And we're done. Pretty good posterior chain/core workout. Nothing for quads though which was a little silly, but to be honest I think my time is better spent strengthening my PC anyway.

Upper 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

think the last couple on the incline were a little high. Will try again next week.

Lateral Raise/SALP

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

happy enough about my performance on these. Sets of 12 on the SALP next time, try and get 20 reps with the 10k bells on lateral raises.

Pushdowns/Face Pulls

14 x 12/8 x 10
15 x 12/9 x 10
16 x 12/10 x 10

not sure what I'll do next time. Maybe heavier weight, sets of 8 on the pushdowns and same weight, sets of 12 on the face pulls.

Done. No time for biceps. I really have to be more strict with my timing getting to the gym.

upper body

bench 5/3/1

80k x 5
90k x 3
100k x 7

PRsville. Beat last month by 1.

CGBP/Dumbell Row

60k x 10/25k x 8
70k x 10/27.5k x 8
80k x 10/30k x 8
70k x 10/32k x 8
60k x 10/34k x 8

decided to do a couple of months of close grip. Why not eh? Could've probably done more reps on the rows if I'm honest so it's sets of 10 next week. Will go a bit heavier on the close grip next time too.

Lateral Raise/SALP

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

form got pretty ugly on the last set of lateral raises. Higher reps on the SALP next time.

Pushdowns/Concentration Curls

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

dunno what happened on the pushdowns. Did fewer reps than last week, then did the same weight twice in a row by mistake! Oops. Still, the 16th plate for 12 equals my best so I can't complain.

PJRs/Hammer Curls

25k x 12/10k x 10
27.5k x 12/7.5k x 12

haven't done these in a while, so wasn't particularly strong on them. Ah well, it all counts. Elbows were a bit sore tonight so I don't think I'll do any tricep work on Friday.

And that was that. Workout schedule's a bit messed up this week, missed last night's legs workout so I'll train legs on thursday and saturday. Upper body again on Friday then a deload week (drop all pressing) next week.

upper body, should've trained legs but couldn't be arsed.

Close Grips/Pull Ups

40k x 15/6
50k x 12/6
60k x 10/6
70k x 8/6
80k x 6/6
90k x 6/6

still kind of finding my feet on the close grips. I foresee good progress on this exercise. I really have to start doing more than 6 reps on my sets of pull ups...

Unilateral Pushdowns/Face Pulls

2 x 15/7 x 12
3 x 10/8 x 12
2 x 15/9 x 12

wow, doing your pushdowns one arm at a time makes for loads more ROM and a much stronger feeling contraction in the triceps. Eureka! I think this is going to do wonders for my arms. Experimented with having the cable a little higher for my face pulls. I am an intrepid exercise explorer today.

Concentration Curls/Rear Delt Flyes

12.5k x 10/7.5k x 10
15k x 8/10k x 10
17.5k x 6/12.5k x 12

progress has stalled big time on the curls. I shall persevere. First time doing rear delt flyes for a couple of weeks, felt pretty good.

Done. Not a bad little workout really.

have had to take this week off to revise for exams. Think I'll get a workout tomorrow, maybe Saturday (but probably not), Monday, Wednesday and Friday.

Haven't trained my legs in like a month! I'm actually going to change my leg routine. From now on it'll be:

Leg Curls
DBSS
Leg Press
RDLs
calves/abs

so there's more exercises but I'm only going to do 3 sets or so of each. This is actually a routine I stole from John Meadows. My second day will be pretty much 100% posterior chain and core:

Hip Thrust
GHR
Pallofs
Calves/Abs

upper last night, I'll try and remember

CGBP/pull ups

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

100k on the close grip is a PR. Only 3 reps behind my bench!

Face Pulls/Pushdowns

9 x 12/2 x 12
10 x 10/3 x 10
11 x 12/2 x 12

still doing my pushdowns one handed. Makes for much more ROM.

Hammer Curls/SALP

12.5k x 8/5 x 10
15k x 8/6 x 10
12.5k x 8/5 x 10

SALPs were hard as hell after the pushdowns

Rear Delt Fly

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

Lateral Raise

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

no energy for these after all the other shoulder work

Done. Not bad. Happy about the close grips performance.

no workouts at all this week thanks to exams. Business as usual as of next week.

yeah! I finally got a workout! Yeah!

Anyway, trained that new John Meadows routine. I'm going to do it once a week and on my other leg day keep my hip thrusts and GHR.

Lying Hamstring Curl

2 x 10
3 x 10
4 x 10
5 x 10

felt weird doing these first in the workout, and I'm weak as hell on them. I reckon I'll progress quite quickly on these seeing as I've never done them before.

DBSS

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

well to say your strength takes a dip on these after the leg curls is quite an understatement. Still, today marks the triumphant return of the Dumbell Bulgarian Split Squat! I hate this exercise so much.

Single Leg Press

55lbs x 25
60lbs x 25
55lbs x 25

this was very hard indeed. Pumps your legs up good and proper. Meadows says you should have your feet reasonably low on the platform to hit more quad, but my knees don't like that so I keep them high. Really hammers the hamstrings and VMO.

Romanian Deadlift

60k x 20
60k x 20

the routine calls for 2 sets of 20, so I bravely romanian deadlifted. I'm being very careful to keep my core tight and keep the ROM sensible. Embarrassingly I felt this more in my grip than anything else, although I did feel a bit of fatigue in my hamstrings during the last few reps. I may consider using straps if need be, but the focus here is on staying injury free.

Calf Press/Jacknives

113k x 15/10
120k x 12/10
127k x 12/10

only had sets of 10 in me on the jacks. Calves were same as always.

And we're done. I really like this workout. It's hard, but it certainly gets my legs feeling like I've trained the hell out of them so that's good. I'm going to do this probably one day a week now for the rest of the year.

I am going to be sore tomorrow.

upper body, wasn't expecting great things seeing as my shoulders and elbow were pretty sore. Don't know what that's all about seeing as I had last week off...

Bench 5/3/1

72.5k x 5
82.5k x 5
92.5k x 10

expected 12 on this but I'm not sure too why I did. 10 is fine I guess. Could probably've got 11 but it would've been a grinder and I'm trying to get out of the habit of that.

Close Grips/Dumbell Bench

60k x 10/25k x 8
70k x 10/27.5k x 8
80k x 10/30k x 8
70k x 10/32k x 8
60k x 10/34k x 8

struggled with the close grips big time, and could've probably done more on the dumbell rows. Opposite to what I expected. I'll probably just do the same weights and reps for close grips next week, same weights and sets of 10 next week on the row.

Pushdowns/Face Pulls

2 x 12/9 x 10
3 x 12/10 x 10
2 x 12/11 x 10

not much to report here. These one handed pushdowns are awesome.

Rear Delt Flyes/Concentration curls

5k x 30/12.5k x 10
7.5k x 20/15k x 8
5k x 25/17.5k x 6

trying uber high reps for the rear delt fly a la John Meadows. He recommends sets of 30 so that's what I'm aiming for. Concentration curls were same as ever. Progress has hit a big ole stall.

Zottman Curls

10k x 8 x 2

shot the $h1t with my mate steve for a while after my workout, and did a couple of sets of these while he was doing sets of his exercise. I quite like this exercise, and might start doing it instead of the concentration curls.

and we're done. It was hotter than hell in the gym tonight which made training a total nightmare. I'm not massively pleased with my pressing performance but it was ok I guess. Everything else was fine.

I've had to change things so I train upper first in the week now thanks to my training partner switching $h1t up.

Bench 5/3/1

77.5 x 3
87.5 x 3
97.5 x 8

I always seem to do better on my 3+ day than my 5+. Interesting. Reasonably happy about my performance.

Close Grips/Dumbell Row

60k x 10/25k x 10
70k x 10/27.5k x 10
80k x 10/30k x 10
70k x 10/32k x 10
60k x 10/34k x 10

think the 34k bells on the row is kind of a PR. I've lifted heavier but never with what I consider "KPj form". Happy enough. Going to do the same weight on the close grips next week then for my next 5/3/1 cycle I'll add 5k to all the weights.

Face Pulls/Pushdowns

9 x 12/2 x 15
10 x 12/3 x 12
11 x 12/2 x 15

heavier on both exercises next week methinks.

Rear Delt Fly/Zottman Curls

5k x 30/7.5k x 10
7.5k x 20/10k x 10
5k x 30/7.5k x 12

and that's that. Not a bad workout, happy enough about my pressing and rowing performance. Think I should definitely get at least 2 more workouts this week, so lower body tomorrow then upper on thursday.

legs. John Meadows is an awful man.

Lying Leg Curls

2 x 12
3 x 12
4 x 12
5 x 12

I hate starting the workout with these, but I trust in the routine.

DBSS

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

probably should've done more reps. I'll do same weight, sets of 12 next time.

Leg Press

55lbs x 25
60lbs x 25
65lbs x 25

has you seeing double by the end of it. Kinda fun in a way though.

RDLs

60k x 20 x 2

still being very careful with these but they felt really good tonight. I'm going to take baby steps with it and just see how it goes. I've really been feeling them in my hamstrings which is good, I always used to feel them in my lower back more than anything but that doesn't seem to be happening.

Jacknives/Calf press

12/127k x 12
12/134k x 10
12/141k x 8

same as always these really. Going to try for sets of 15 next time on the jacknives. Once I can do sets of 20 I'll move up to pikes.

and we're done. I really like this routine. I hate it while I'm doing it but despite all the lactic acid and discomfort you can tell it's a really good routine. John Meadows is an awful man.

upper body

Inclines/Pull Ups

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

forgot my fat grips. They definitely make it easier on your joints but I persevered. Could've maybe got 5 of 6 at 100. Not sure why I didn't try... I really need to start doing more than 6 reps for my pull ups!

Face Pulls/Pushdowns

9 x 12/3 x 8
10 x 12/4 x 8
11 x 12/5 x 8

more weight, less reps on the face pulls next time, same weight, more reps on the pushdowns.

Rear Delt Flyes/Zottman Curls

5k x 30/7.5k x 12
7.5k x 20/10k x 12
5k x 30/7.5k x 12

higher weight on both next time.

Done. Not a bad workout. Happy with my inclines considering I haven't been training them with any consistency. I really need to get that dialed in. I should be able to go a bit heavier soon. Shoulder's been hurting these last few days but thanks to the stupid jubilee next week I can't train til Thursday anyway so it should have plenty time to recover.

fiiiiinally got a workout!

Bench 5/3/1

85k x 5
95k x 3
105k x 4

Should've been 5 on the 105 but just didn't have it in me. Spotter had to help. Progress is finally starting to stall. My shoulder was REALLY sore today so no bench whatsoever next week.

Dumbell Rows/Push ups

25k x 12/10
27.5k x 12/10
30k x 12/10
32k x 12/10
34k x 12/10

just did push ups as my pressing accessory tonight for the sake of my shoulder. Not much to report on the rows.

Face Pulls/Triceps extension

6 x 20/2 x 20
7 x 20/3 x 15
6 x 20/2 x 15

decided on higher reps on the face pulls tonight.

Some band external rotations to finish

Done. Didn't get much done tonight because I was chatting to an ART practitioner. GOing to get him to do some ART on my shoulder. Exciting times! Guy seems to know what he's talking about too so I consider that a breakthrough.

Not too happy with today's workout, although I didn't really expect much on account of my shoulder being so damn sore. Just going to train back and legs next week to give my shoulder some time off. Hopefully it'll be back in action for the week after.

Legz

Lying Leg Curls

2 x 12
3 x 12
4 x 12
5 x 12
6 x 12

6 for 12 is a PR. Will go up to the 7th plate next time, sets of 10.

DBSS

10k x 12
15k x 12
17.5k x 12
20k x 12

heavier next week, sets of 10.

Leg press

55lbs x 25
70lbs x 25
75lbs x 25

hard, but could probably have gone a little heavier. I shall go heavier next week...

RDLs

60k x 20 x 2

This gets harder if anything. I think because my hamstrings are getting progressively more trashed as I improve on the other lifts, this is more of a finisher than anything else. I never used to feel this exercise in my hamstrings but I really do now. It's good.

Calf Press/Jacknives

127k x 12/12
134k x 12/12
141k x 10/12

same as ever, although the 141k for 10 is actually a PR.

Seated Calf Press (knees bent)

20k x 15 x 3

just did this because I wanted to chat a bit with my mate for a minute.

And we're done. This leg routine is very hamstring heavy which is good. My hammies lag quite a bit behind my glutes so a few months of this should hopefully address that. Fairly happy with today's workout.