ExRx.net

i've been training, just haven't been logging... Nothing too exciting to report anyway

today, I log.

Legs

Paused front squats

40k x 12
50k x 12
60k x 12
70k x 6

dunno why I went heavier, should've worked my way back down the pyramid. Oh well. Knees felt great today for some reason, think I've been going too wide... Used a closer stance today.

Leg Curls

65k x 10
75k x 10
85k x 8
95k x 8

went a bit heavier today.

Leg Extensions

50k x 15
55k x 15
60k x 15

think I might drop these, make my knees feel funny. Don't seem to be doing a whole hell of a lot to my legs either.

Single Leg Press

60k x 15
70k x 15
80k x 15

just finishing off

and we're done. Happy about my knees. Hopefully whatever I did right today will continue to happen.

Upper

dumbell Press/row

22k x 15
26k x 15
30k x 15
34k x 15

so my master plan is to go 15 reps one week, then 12, 10, 8, then back to 15 with a heavier weight. So in a few weeks I'll do 40k x 8 then go back to 15s but at 36k. Get it? Good. Gym doesn't have a 42k dumbell though which is annoying...

Cable Press/RDF

36k x 15/12k x 25
40k x 15/14k x 25
44k x 15/12k x 25

struggled with the RDFs today. Sets of 20 next time on the press.

Weird Pulldown/Laterals

52k x 8/10k x 15
56k x 8/12k x 12
30k x 10/10k x 15

unexpected burst of strength on the last set of pulldowns. Struggled on the laterals, shoulders felt weak as hell today

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 8
7.5k x 12/10k x 10

same old same old

done. fairly average workout today.

leggs

paused front squats

40k x 12
50k x 12
60k x 12
50k x 12
40k x 12

sets of 15 next time, that'll be fun... naaat!

Leg Curls

65k x 10
75k x 10
85k x 8
95k x 8

sketchy couple of reps on the 95, was knackered after the squats

Single Leg Press

60k x 15
70k x 15
80k x 15

done. Struggled today.

Uppa

Dumbell Press/Row

24k x 12
28k x 12
32k x 12
36k x 12

nothing to report here really, same reps at this weight as last time.

Cable Press/RDF

36k x 20/12k x 25
40k x 20/14k x 25
44k x 20/12k x 25

struggled on the RDFs. Will go heavier on the cable press next time, sets of 15

Weird Pulldown/Laterals

52k x 12/10k x 15
56k x 12/12k x 12
60k x 12/10k x 15

heavier on the weird pulldown next time. It only goes up to 60k, at this rate I'll max it out soon. Laterals were hard as hell after having such a hard time on the RDFs.

Pushdowns/Hammers

2.5k x 20/10k x 10
5k x 15/12k x 10
7.5k x 12/10k x 12

These never get stronger...

And we're done. Didn't have time for PJRs, will do them on Friday. Pretty average workout this.

I realise my log has been slipping of late. Today I worked up to 90k for 5 on front squats. I think that's a PR.

It wasn't even all that hard so I'm going to try for 6 on Thursday.

did a full body today

Front Squats

40k x 5
60k x 5
80k x 3
90k x 3
100k x 3

pretty sure 100 for 3 is a PR. My front squat strength is finally getting out of "embarrassing" and closing in on "mediocre"

Bench

60k x 10
70k x 10
80k x 8
90k x 5
100k x 3

haven't benched in like 9 months so I don't think that 100 for 3 is too shabby

Chins

3 x 8

and that was it. Really enjoyed benching tonight so I think I might go back on 5/3/1 for bench and front squats, and have a second, volume day for both...

upper

Bench

40k x 10
60k x 8
80k x 5
100k x 5 (or zero, depending on perspective)
60k x 15

damn spotter kept his hands on the bar the whole time for the set at 100. Shan't be asking him for a spot again. I checked back through my log and the last time I benched was June 19th so I think my numbers are ok. Going to train a 5x5 I think then do a back off set where I'll try and get 20 reps.

Chins

3 x 8

done from a dead hang each rep, trying to be explosive on each rep. Hard!

Machine Press/RDF

45k x 15/12k x 25
55k x 12/14k x 25
65k x 15/12k x 25

should have done 15 on the second set of presses. Had to take a little break after rep 20 on the RDF! That's never happened before.

Con. Curls/PTR

12k x 8/2k x 10
14k x 8/2k x 8
10k x 10/2k x 5

PTRs are done with a 5 second pause at the top of each rep. It is SO HARD. Gets my upward rotators burning in a way they've never burned before so it can only be a good thing.

done. Not a bad workout, I expect strength on the bench to come back quickly.

wheels

front squat

40k x 6
60k x 6
70k x 6
80k x 6
90k x 6

happy enough with this

Paused front squats

40k x 10
50k x 10
40k x 10

this was murder after the other squats. Upper back struggled most which was weird.

Leg Curls

65k x 10
75k x 10
65k x 10

worst lactic acid burn I've ever had! Really unpleasant.

and we're done. Kind of a weird workout today, had to get home to look after the puppy. Damn puppy interfering with my workouts! Still, did pretty well on the squats so I can't complain really.

uppa

Bench

worked up to 100k for 3. Not happy, wanted 5. Strength was no good today.

Chins

3 x 8

Machine Press

45 x 15
55 x 15
65 x 15

meh

RDF

14 x 15
16 x 15
14 x 15

decided to try a bit heavier. Someone was using the 12s.

Concentration Curls/PTR

12k x 10/1k x 12
14k x 10/1k x 12
12k x 10/1k x 12

feel like such a tool using a 1k dumbell. Still, the 5 second hold at the top actually makes this one of the hardest, most uncomfortable lifts in my routine! It better keep my shoulders healthy like I'm hoping.

Done. Wasn't really feeling it today, but we all have days like that sometimes. Haven't really been sleeping properly thanks to the puppy which I think is making a difference. It'll get better.

right, first workout of 2013. I've decided to try something a bit different. I'm going to be doing a bodypart split, set up like this:

Monday - chest + lateral delts
Tuesday - back + rear delts
Thursday - Legs
Friday - Shoulders/Arms
Saturday - cardio (maybe, probably not...)

so there we go. I figure I might as well start training like a bodybuilder. Routines like 5/3/1 are great but they are not the fastest way to get to where I want to be. The fact is that EVERY successful physique athlete trains a bodypart split, so I'm going to give it an honest go. I am also going to be taking full use of things like pre-exhausting, so strength on my big lifts will probably actually go down a little over the next few weeks.

Anyway, did chest tonight to see how it felt

Pec Deck (pre exhausting chest)

30k x 10
35k x 10
40k x 10

got a good lactic acid burn in the chest doing these

Bench

60k x 10
70k x 10
80k x 6
60k x 12

wow, this was REALLY hard with the pre-exhausted chest, but certainly felt the ole pecs working!

Incline Dumbell Press

22k x 8
24k x 8
26k x 8

this was hard too

lateral raises

5k x 20
7k x 15
5k x 20

BTB cable laterals

2.5k x 8
2.5k x 12

need to play about with these to get a comfortable angle. Second set felt loads better.

And we're done. This is how my Monday workout's going to look from now on. I like it! I'm in, warmed up and finished training in an hour which is nice. I'm a little worried about how my shoulder's going to handle this but we'll see.

just one more thing: in future I will be switching the order of the incline dumbell press and barbell bench...

Back today

Chins

3x8

nothing to report

Dead Stop Rows

20k x 12
25k x 10
20k x 12

the sports hall is being used for exams just now so the downstairs weights room was closed. This meant no heavy dumbells, so I had to get creative. I used weights plates and because they are so big I could rest them on the floor between reps. It was REALLY hard and I felt a much stronger contraction in my lats than I normally do on rows, so I think I'll keep doing these for a while.

Pulldowns

40k x 10
45k x 10
50k x 10

sets of 12 next time. Really squeezing the reps.

Rear Delt Fly

12k x 20
14k x 15
12k x 20

man these were hard. Think with all the back work I'm doing it'll take a while to get past these numbers. Good stuff.

And we're done. Back is trashed! In a good way though... I like this workout. I may add some straight arm pulldowns after the rear delt flyes. Dunno.

legs

Front Squats GVT style

10 x 10 at 40k, minute rest in between. (Didn't hit 10 on all sets)

god damn this was hard. Really very hard.

Leg Extensions

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

hard, and kinda pointless after the squats but someone was using the leg curl

Leg Curls/Clam Raise

65k x 8/8
75k x 8/8
65k x 8/8

didn't have much energy for leg curls. The clam raise is a funky exercise I got from Bret Contreras. Strengthens the medial delts which I am in dire need of.

Good Mornings

20k x 20
30k x 20
40k x 20

figured I need some hip extension. My ROM on these is embarrassing.

And we're done. I am going to be sore tomorrow.

chest today, should've been yesterday but had an exam to prepare for

Pec Dec

30k x 10
35k x 10
40k x 10 then drop set 4 at 35, 4 at 30

just getting the chest all pumped up and burning

Dumbell Incline Press

20k x 10
24k x 10
28k x 10

really concentrating on rep quality. I lower right down into a deep stretch, wait a second or two then up til almost full lockout then back down. Smooth, controlled reps. Seeing as the weight I am using is lighter I feel I should make every rep count.

Machine Press/Lateral Raises

35k x 15/5k x 20
45k x 15/7k x 15
55k x 15/5k x 15

heavier on both next time

BTB Cable Laterals

2.5k x 10
2.5k x 12

found the right angle for these to feel comfortable; slightly out in front. Thought that would put the emphasis a bit more on anterior delts but I still feel it in the lateral delts so it's all gravy.

Done. What? No bench press? Meh, don't really need it. Chest got a good trashing from all the other stuff so happy days.