ExRx.net

back attack

Chins

3 x 8

Deadstop Plate Rows

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

I love these. Will keep them in until I get to 15 reps of each, then it'll be back on dumbell rows. Maybe I'll be able to use dumbells for these but I can't think how.

Pulldowns

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

squeeeeezin' the reps

RDF

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

these are really hard after everything else.

And we're done. Back is all pumped and achey.

legs

Front Squats GVT style

10x10 at 40k

got a few more reps in the later sets then I did last week. Will use 50k and do an 8x8 next week. That'll suck. I'm hoping my legs won't be as sore after this as they were last week. Couldn't walk properly for 3 days.

Leg Curls/Clam Raise

65k x 10/8
75k x 10/8
65k x 10 then drop set, forget what I did/8

not much to report here really. Clam raises felt a bit less awkward this week.

Good mornings

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

don't really feel much of anything doing these. I dunno why, might go back to RDLs...

and we're done. GVT squats are killer.

arms/shoulders

Rear Delt Row

18k x 10
20k x 10
18k x 10

slow, smooth reps. Not exactly Matt Z strength but I'll get there.

Rear Delt Fly

12k x 25
14k x 25
12k x 25

burns!

Pushdown/Hammers

12.5k x 10/10k x 10
15k x 10/12k x 10
12.5k x 10/10k x 10

not much to report here. 2 second squeeze at the top of each rep

Reverse Grip Pushdown/Cable Curls

7.5k x 15/12.5k x 10
10k x 15/15k x 10
12.5k x 15/17.5k x 10

wasn't sure what to expect strength wise from the RGP and started a bit too light. Will do 10/12.5/10 next time. Cable curls felt good.

PJRs/concentration curls

20k x 10/8k x 10
25k x 8/10k x 10
ntwo sets of this is enough after the other arms stuff methinks

lateral raises

6k x 20
8k x 15
6k x 20

heavier on this next time

and we're done. Rather enjoyed my first ever "gunz" workout. Awesome pump in my arms. This is the format my shoulder/arms workout is going to take from now on.

chesticles

Pec Dec

30k x 12
35k x 12
40k x 12
45k x 12

the 40k went up easy so added another set. Instantly regretted it, burned like hellfire. Will do the same weights but add a dropset next time

Incline Dumbells

20k x 12
24k x 12
28k x 12

heavier next time. May add a fourth set

Machine Press/Laterals

45k x 15/7k x 20
55k x 15/9k x 15
65k x 15/7k x 20

heavier on the laterals next time, sets of 20 (might be a bit ambitious) on the machine press

BTB Cable Laterals

2.5k x 12
2.5k x 15

once I get to 20 I'll up the weight

done. Chest is burnin'

back attack

Chins

3 x 8

going to have to start increasing something. Can't decide if I'll add weight or reps.

Deadstop Plate Rows

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

was going to try for sets of 15 but just didn't have it in me. Can't believe how hard this is for such little weight!

Pulldown

45k x 8
50k x 8
55k x 8
60k x 8

was only going to go as heavy as 55k but it went up easy so added another set. Will do sets of 10 next time.

Rear Delt Fly

12k x 15
14k x 15
16k x 15

decided I'll do these heavier on back day, and higher reps on shoulder day because why not?

And we're done. Good workout, only took like 45 mins too. That's my favourite thing about the bodypart split, your workouts are done so fast!

very pushed for time today so just trained arms. Will train legs tomorrow, shoulders Saturday.

Pushdowns/hammers

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

the pushdowns really sneak up on you. First couple of reps are super easy then the lactic acid strikes from out of nowhere. Hammers were weaksauce as ever.

Reverse Grip Pushdowns/Cable Curls

10k x 15/12.5k x 10
12.5k x 15/15k x 10
10k x 15/17.5k x 10

heavier on the RGP next time

PJRs/Reverse Curls

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

someone was using the dumbells I wanted so I just grabbed an empty bar and did some reverse curls. Forgot how much I like them, may just do them from now on.

Done. Feel a bit dirty coming into the gym and just training arms but I only had like half an hour for a workout so there wasn't a lot else I could've done. Also, it's pretty good fun just coming in and pumping up your arms...

legs

Paused front squats

40k x 6
60k x 6
70k x 6
80k x 3
90k x 3

the 90 for 3 is an unanticipated PR for paused front squats. Couldn't do my GVT style squats as the gym was too busy so I had to let folk work in. Not a big deal, happy about my performance on these. My paused squat is almost as strong as my regular squat. Very odd.

Leg Curls/Clam Raise

65k x 10/8
75k x 10/8
85k x 8/8

I love this superset

RDLs

60k x 20
80k x 20
100k x 10

I can't make up my mind about these. Don't really feel them all that much in my hamstrings but I guess something has to be lifting the weight. Feels like more of a grip exercise than anything else.

Done. Not a bad workout I suppose, happy about the squats.

back's hurting, going to drop the deadlifts

shoulders

Rear delt row

18k x 10
20k x 10
22k x 10

RDF

12k x 25
14k x 25
12k x 25

Lateral Raise

8k x 20
10k x 15
8k x 20

One Arm Upright row

10k x 12
12k x 12
14k x 12

and we're done. Shoulders are all pumped and nasty feeling

chest

pec dec

30k x 12
35k x 12
40k x 12
45k x 12

struggled a bit with this today

Incline Dumbell Press

20k x 15
24k x 15
28k x 15

definitely heavier next time

Machine Press

55k x 12
65k x 12
75k x 12
85k x 12

happy enough with this. Really like how this exercise hits my upper chest loads.

and we're done. Didn't do any lateral delt work because my shoulders were a bit achey after Saturday so decided just to let them chill. Only doing three exercises is a bit lazy but it was ten sets which is enough for one bodypart methinks.

Back

Chins

BW x 6
BW + 5k x 6
BW + 10k x 6

going to concentrate on adding reps as opposed to more weight. Once I'm good for 8 for all sets I'll add more weight. Might have to add another set too.

DSPR

20k x 15
25k x 12
20k x 15

wasn't good for 15 on the 25k set. Will get it soon then it'll be back to just doing normal dumbell rows.

Pulldowns

40k x 10
45k x 10
50k x 10
55k x 10

sets of 12 next time.

RDF

12k x 15
14k x 15
16k x 15

this is much harder on back day than it is on shoulder day. Much harder. Still, will try for slightly higher reps next time.

and we're done. Back day is my favourite day I think. Legs tomorrow

pumpin those guns

Pushdown/Hammers

15k x 12/10k x 10
17.5k x 12/12k x 10
15k x 12/10k x 10

probably just try and equal this next time

Reverse Pushdown/Cable Curl

12.5k x 15/15k x 12
15k x 15/17.5k x 10
17.5k x 15/21k x 10

very happy about my performance on these. Sets of 12 all the way on the cable curl next time, probably just equal what I did for triceps.

PJRs/Reverse Curls

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

couldn't get 12 on the second set of PJRs. Ten had me goosed.

Machine Extension

35k x 15
40k x 15
45k x 15

liked this, will keep at it I think

Machine Curl

10k x 15
15k x 12
10k x 15/5k x 8/2.5k x 10 dropset

wasn't so keen on these. May do concentration curls instead. Will give it another chance next week but it wasn't very comfortable on my wrists.

and we're done. Really good arm workout this, very happy about my performance on all lifts except maybe PJRs.

legs

front squats

40k x 5
60k x 5
80k x 3
90k x 3
100k x 2

kind of annoyed I didn't get at least 3. Ah well, it's my first time squatting heavy since before xmas so it's probably fair enough that I didn't hit a PR... Think I'll do higher reps next week to give my back and knees a bit of a break.

Paused Front Squats

40k x 10
50k x 10
60k x 10

this was much harder than I thought it'd be. The last set at 60k almost didn't happen.

Leg curls/Clam Raises

65k x 10/8
75k x 10/8
85k x 8/8

Well this was an experience. Managed to put my goddam back out doing the leg curls! Was jerking like an idiot trying to get ten reps at 85k and it just went. It's my own fault. Considering I am this board's biggest proponent of controlling and squeezing reps, there's a painful irony in my injuring myself lifting like an idiot. Ah well, lesson learned I suppose. Going to drop the weight right down on leg curls and go for a 2 second contraction for each rep.

Done. Not a great workout this, crap strength on the front squats and a bull$h1t back injury from the leg curls. Oh well, next week will be better.

shudders

machine row

25k x 12
35k x 10
45k x 10
55k x 8
65k x 8

This is a chest supported machine which I decided to use because my back hurts from yesterday's leg curl farce. It was supposed to be a rear delt row but I felt it much more in my back muscles. On the plus side, it makes for a really strong contraction so I think I'll leave it in. Can never have too much upper back.

Rear Delt Fly

12k x 30
14k x 25
12k x 30

3 reps on the RDFs means heavier weight from now on. So it'll be 14/16/14 from now on.

Lateral Raises

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

think I might have to change how I do this. Was reading an interview with a bodybuilder whose shoulders were 5x the size of mine and he only uses 8k dumbells for sets of 10... Makes me think I could benefit from going much lighter and controlling the reps better. I'll give it a try next week.

BTB Cable Laterals

2.5k x 15 x 3

this is a great way to finish off the delts

Done. Happy enough with the workout. Machine row is staying in for a few weeks and I'm going to try lighter, slower, more controlled laterals and see how that goes.

Monday chest madness

pec dec

30k x 12
35k x 12
40k x 12
45k x 12

higher reps next time

Dumbell Bench

22k x 12
26k x 12
30k x 12

not much to report here. Hard as nails after pre-exhausting. Elbow tweaked a tiny bit but I think that's because I let the bell drift a little towards my body.

Machine Press/Laterals

65k x 15/5k x 12
75k x 12/5k x 12
85k x 12/5k x 15

experimented with slowing the negatives way down on the laterals. I liked it. Means using much less weight but that's ok.

BTB Cable Laterals/Push Ups

2.5k x 15/12
2.5k x 15/12
2.5k x 15/12

decided to do push ups in between sets of laterals because why not.

Smith Shrugs

40k x 10
50k x 10
60k x 10

just did these because I was waiting for the missus to finish. They're not going to be in here regularly.

Done. Happy enough.