ExRx.net

Upper body

weighted chins

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

struggled a bit with this today.

Dumbell Row/Push ups

30k x 8/10
34k x 8/10
36k x 8/10
34k x 8/10
30k x 8/10

strength was crap on these too. On the plus side, push ups didn't hurt my shoulder. That's progress.

Rope Cable Row/Scap Push Ups (feet up on bench)

3 x 15/10
4 x 12/10
5 x 10/10
4 x 12/10
3 x 15/10

I LOVE using the rope for cable rows. Being able to spread your hands apart makes for an amazing contraction in your upper back. My mates were laughing at me when I was doing scap push ups but I expect great things from this exercise.

Rear Delt Fly

7.5k x 20
10k x 20
7.5k x 20

man the 20 at ten k was hard! I had to do it kind of like a cluster set. Powered through though.

Cable Concentration curls

3 x 10
4 x 8
3 x 10

love this exercise too.

External/Internal Rotations to finish

Done. Strength was crap tonight but I got some good rehab stuff in so I consider the evening a success.

Legs tomorrow, back again on Saturday

Legs

Lying Leg Curls

5 x 8
6 x 8
7 x 8
8 x 8

same weight, sets of 10 next time.

Box Front Squats

30k x something
40k x 10
50k x 8
60k x 5
70k x 3

getting a little stronger every time I do these. Think I will do higher reps when I do legs again on Monday. Progress is happening at a fairly linear rate, hopefully I can get to 100k without a stall.

Leg Extension/Curl superset

3 x 25 of each, can't remember the weight. Just done for the sake of getting a good pump. Also feel that the leg extensions really hit my VMO which is lagging pretty seriously so that's good.

Jacknives

3 x 15

didn't do calves today, couldn't be arsed. Will hammer them on Monday.

And that's that. Happy enough on my squatting performance, I think leaving a rep or two in the tank is really helping me progress from week to week. My goal of 100k paused box front squat is looking pretty achievable. Dan John thinks your front squat should be the same as your bench. Oh dear. Admittedly, the pause on the box is going to mean I use less weight, but still, oh dear.

Back. Was still pretty sore from Thursday so didn't go too buck wild

Rope Cable Row

3 x 15
4 x 12
5 x 12
6 x 10

PRsville. I LOVE this exercise. Never felt a contraction between the shoulder blades like it before.

SAP/Row superset

8 x 12
9 x 12
10 x 12

this is a great little superset too

Rear Delt Fly

7.5k x 20
10k x 20
7.5k x 20

I was hungry for this after performing so dismally on it on Thursday. Was actually pretty easy. Heavier next time. Also, the bottom bit of this exercise use to bother my shoulders a little, and it doesn't now so that, my friends, is progress.

Dumbell Protractions

12.5k x 20
15k x 15
17.5k x 15

never done this before, feels pretty weird but gets the serratus burning so I guess it must be working. Stable shoulders here I come.

Pinwheel Curls

10k x 8
12.5k x 6

umm yeah not really such a good performance on these...

Cable Preacher Curls

3 x 10
4 x 8

John Meadows doing the pinwheel curls first to warm up the brachialis, then do some preacher curls. Everything John Meadows has recommended that I've tried has been awesome so I predict some decent arm growth from this.

And we're done. Crazy DOMS in my upper back from Thursday's workout so nothing too crazy here, just some good shoulder rehab work. Happy enough with how it went though. Legs again on Monday.

Upper

Weighted Chins

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

failed on the 4th rep at +25k

Close Grip Pulldown/Push ups

4 x 10/10
5 x 10/10
6 x 10/10
5 x 10/10
4 x 10/10

SAP

4 x 12
5 x 10
4 x 12

Rear Delt Flyes/Incline Dumbell Protractions

10k x 12/15k x 12
12.5k x 12/17.5k x 10
10k x 12/20k x 8

and we're done. I've trained 4 out of the last 5 days and I feel like $h1t so I'm going to eat like a horse just now and take tomorrow off. Can't even be arsed to type this log.

back is pretty sore so haven't trained the last few days. Will hopefully get a leg session tomorrow

Legs

Lying Leg Curls

5 x 10
6 x 10
7 x 10
8 x 10

pumpin' up/pre-exhausting the hammies. Sets of 12 next time.

Box Front Squats

40k x 8
50k x 8
60k x 6
70k x 5
30k x 20

boom shanka! The 70 for 5 is a PR. Getting stronger every time I do these. Happy. Will probably try and get a bit more volume when I train legs again on thursday, sets of 10 or so.

Leg Extension/Leg Curl superset

2 x 25

should've been 3 sets but my legs were burning so much after the second set I could hardly walk, so I called it a day.

RDL

60k x 20
70k x 20

will go a bit heavier on these next time.

Bent Leg Calf Press/Pallof Holds

20k x 15/5 x 20
30k x 12/6 x 20
20k x 15/5 x 20

I've decided that instead of trying to do it all in one session, I'm going to split my core/calves work up into two sessions, so on one session I'll do bent leg calves/Pallofs, and on the other day I'll do jacknives/straight leg calves. Bingo.

And we're done. Happy again about my squat performance. Every session I get stronger, and the movement feels more natural. There's no niggling pains in my back or knees like there used to be, so whatever I'm doing seems to be working. 100k by the end of the year is still the goal, although at this rate I may even overshoot it!

All in all, a pretty good workout.

upper

Weighted chins

Bw x 6
+5k x 6
+10k x 6
+15k x 6
+20k x 5 (and a half)

didn't quite get the 6th rep at +20k which is disappointing. I may lower the weight and go for higher volume for a while as coming in and doing the same weight for the same reps every time is getting me nowhere.

Dumbell Rows/Push up

32k x 8/10
36k x 8/10
40k x 8/10
36k x 8/10
32k x 8/10

struggled like hell with the rows tonight for some reason. Usually feel a lot stronger on these but oh well. Will just try and equal this next time.

Rope Cable Row/Scap Push Ups

2 x 15/10
3 x 12/10
4 x 10/10

anoyingly, I tweaked my back on the rows. Happened last weekend and put me out of action for a week so we'll have to wait and see how I feel tomorrow. If I have to miss the rest of the week's workouts due to a tweaked back again I will not be very fv(k happy to say the least. I may have to drop this exercise and use Dan John's "batwings" instead. Wouldn't be the end of the world but it's a shame seeing as I really like this exercise...

Rear Delt Fly/Dumbell Protractions

10k x 15/15k x 10
12.5k x 15/17.5k x 10
10k x 15/didn't do a 3rd set for some reason...

just going to chase reps on the RDFs for a while. Dumbell protractions are a weird one.

And we're done. I skipped arms/shoulder rehab because I was in a bad mood after tweaking my back. The rest of the week's training is now in jeopardy. It all depends on how my back feels tomorrow.

back feels ok, so no need to panic.

I'm still going to drop the cable row though, as it's not worth the risk (a risk which'll only get riskier as the weights get heavier). I think I'll do prone Ys. That should help correct the imbalances in my shoulder by strengthening up the mid/low traps and taking some of the heat off my poor, overworked rhomboids

Legziz

Box Front Squat

40k x 10 x 2 (accidentally)
50k x 10
60k x 10

didn't mean to do the second set at 40k, but oh well. The 60 for ten was brutally hard, and I called it a day after. It's a PR for reps (post injury).

GHR

3 x 5

weirdly, I'm finding this exercise really hard these days. It's like my legs have gotten wider, so I can't comfortably anchor them anymore. I think that's the end of my relationship with GHRs. I sucked at them anyway.

Calf/Jacknives

some/15
some/15
some/15

jacknives are now officially too easy. Time for something new. I'm thinking maybe hanging leg raises...

Leg Extensions

3 x 25 (can't remember weights)

just pumping up the ole quads. Feel these around the knee, whereas I feel the squats in the outer portion, so I think that combining the two will lead to a decent looking set of legs, eventually.

done. Not a bad workout, happy about the squats. Whoever thought you could be happy about front squatting 60k for 10? Even with the pause on the box, it's weaksauce.

upper

inverted rows

5 x 8

i suck at these

Ys/scap push ups

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

the Ys were much harder than expected

prone trap raise/scap push ups

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

rear delt fly

10k x 20
12.5k x 20
10k x 20

good progress on this exercise

cross body hammer curls/prone internal rotations

10k x 10/7.5k x 8
12.5k x 8/5k x 10
10k x 10/5k x 10

my biceps haven't gotten any stronger for about 2 years. Still can't get above the 12.5k for curls. 7.5k was a bit too heavy for the prone internal rotations, 5k is better for squeezing the rep.

cable preacher curls/band internal & external rotations

3 x 10/12
4 x 8/12

done. Got a lot of good, shoulder health stuff done today. I think I'll do more Ys and PTRs from now on.

too busy with other stuff to train tonight or tomorrow, so it'll be Wednesday before I train again.

back. Tried to do some dumbell pressing but failed...

Dumbell Rows

30k x 10
32k x 10
34k x 10
36k x 10

nothing to see here

Ys/Scap Push ups drop set

5k x 10/12 then 12
7.5k x 10/12 then 12
5k x 10/12 then 12

for the scap push up drop set I do twelve in a push up position, then 12 in a quadruped position. Really gets the serratus burning

Prone trap raises/scap push ups drop set

5k x 10/12 then 12
7.5k x 10/12 then 12
5k x 10/12 then 12

just trying to take the heat off my poor, overworked rhomboids...

Straight Arm Pulldown/Standing rope row superset

10 x 10
11 x 10
10 x 10

think the 11th plate for 10 on this is a PR. Meh, couldn't care less.

And we're done. Was pretty angry that the dumbell pressing hurt my shoulder. When I came in I did a few sets but it was hurting so I stopped. Oh well. I still think a month of really hammering the Ys, prone trap raises and scap push ups, not to mention a TON of soft tissue work, should have me pressing by mid-September. We will see.

wheels

Lying Hamstring Curls

5 x 12
6 x 12
7 x 12
8 x 12

good, steady progress on these. Should hopefully be adding some size to my thighs. Hard to tell though because I can't really see them...

Front Squats

40k x 5
50k x 5
60k x 5
70k x 5
80k x 1

The 80k for a single is a post-injury PR. I was hoping for 3 but it wasn't to be. I'll try it again next week but I'll only do 3 at 70k to try and save a little energy for the max attempt. The single for 100k by xmas is still looking doable.

Leg Extension/Leg Curl superset

3 x 25

just pumping up

RDL

70k x 20
80k x 20

nothing to report here really. I suppose it's technically a PR for reps, but nothing to get excited about really.

Pallof Hold/Seated Calf Raise

5 x 20/30k x 12
6 x 20/40k x 12
5 x 20/30k x 12

really controlling the reps on the calf raise.

Done. Little bit disappointed about the squat performance, but I reckon I'll get 3 next time. 2 at the very least. All in all it was a so-so workout.

back

inverted rows

5 x 8

Ys/Scap push up megaset

5k x 12/12 and 12
7.5k x 12/"
5k x 12/"

Prone Trap Raises/Scap Push up megaset

5k x 12/12 and 12
7.5k x 12/"
5k x 12/"

Straight Arm Pulldown/Serratus Punch

4 x 12/4 x 12
5 x 10/5 x 12
4 x 12/4 x 12

Dumbell Ext Rot/Prone Int Rot

5k x 10/2.5k x 12 x 3

Done. Loads of shoulder rehab work. Better start paying off soon

over indulged a little at the weekend so don't really feel up to training tonight.

Will train tomorrow, Thursday, Friday and Saturday this week.