New Bob, New Log

Log workouts, diet, goals, and personal bests

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robertscott
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Re: New Bob, New Log

Post by robertscott » Mon Mar 17, 2014 10:43 am

chest

Pec Dec Pre-Exhaust

35k x 15
45k x 12
55k x 10
65k x 8

felt strong on this today

Dumbell Bench

22.5k x 12
27.5k x 10
32.5k x 8
37.5k x 8
40k x 8

felt pretty good although I didn't have any chalk and so the final set was like trying to hold on to two conga eels. Maybe could've gotten another rep or two if my grip had been more solid.

Incline Cable Flyes - 5 sets

Decline Cable Press - 3 sets plus a mighty dropset at the end

Triceps Pushdowns - 4 sets

Overhead Cable Extensions - 3 sets

and we're done. Shoulder felt a little funny on the last set of decline cable press because the weird cable station makes it hard to get into position. The other one was in use otherwise I wouldn't have used it. Other than that, it was an ok workout. Happy enough with my performance on the dumbell bench. Should hopefully be back to my previous strength levels in a month or so.

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Re: New Bob, New Log

Post by robertscott » Wed Mar 19, 2014 11:58 am

back

Straight Arm Pulldowns

17.5k x 12
21k x 12
24k x 10

Pulldown

35k x 12
42k x 10
49k x 8
56k x 8

used straps on this for the first time ever today and loved it. Feel it much more in your lats, and it doesn't burn out your forearms. Definitely using straps from now on.

Chest Supported Row

60k x 12
80k x 10
100k x 8
120k x 8

Ys

3k x 15
5k x 12
3k x 15

Reverse Pec Dec - a zillion sets working up to an eye-poppingly hard set of 10

And we're done. Back day is always a good day.

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Re: New Bob, New Log

Post by robertscott » Thu Mar 20, 2014 12:01 pm

legs

Leg Press

2pps x 25
3pps x 20
4pps x 15
5pps x 12

Step ups

10k x 8 x 3

Leg Curls/Swiss Ball Jacknives

40k x 12/12
50k x 10/12
60k x 8/12

robertscott
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Re: New Bob, New Log

Post by robertscott » Fri Mar 21, 2014 11:04 am

Shoulders

Reverse Pec Dec

50k x 12
55k x 10
60k x 8

didn't do nearly as many sets on this as usual today, have found my

Rear Delt Fly

8k x 30
10k x 30
8k x 30

form got a little loose on the later reps so I'll just repeat this again next time and try and keep it a little tighter

Laterals Dropsets

8k x 10 -> 4k x 10 x 3

expected to be a little stronger on these than I was

SHIP

20k x 12
30k x 12
40k x 12

I love this exercise. Never before has a press variation trashed all three heads of my shoulder before. Obviously it's all to do with pre-exhausting with the raises first, but still. Loads of fun.

Face Pulls

12.5k x 15
15k x 12
12.5k x 15

can never have too much upward rotation

Done. Shoulder was a little achey today, not sure why. Hopefully it's just one of those things and not indicative of something sinister.

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Re: New Bob, New Log

Post by robertscott » Sat Mar 22, 2014 1:01 pm

Arms

used the stupid cable stack with the dumb weight so I can't be arsed to list it.

Strength was up on pretty much all things which is cool

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Re: New Bob, New Log

Post by robertscott » Mon Mar 24, 2014 1:26 pm

Chest

Pec Dec Pre-Exhaust

35k x 15
45k x 12
55k x 10
65k x 8

heavier next week

Dumbell Bench

22.5k x 12
27.5k x 10
32.5k x 8
37.5k x 8
40k x 10

still struggling away, getting a little stronger each week on these. Once I can hit the 40s for 12 I'll go heavier. Might happen next week but this was a real struggle today so probably not.

Incline Cable Flyes

20k x 12
25k x 10
30k x 8

struggled a bit with this today

Decline Smith Press

40k x 20
50k x 15
60k x 12
70k x 10

John Meadows likes high reps for smith chest pressing, so I gave it a bash today. I liked it. It's not as awkward as decline cable press for one thing, and doing it in the smith means I can use a false grip which always feels a bit nicer on the shoulders. I think I'll do this again next week.

And we're done. Triceps were still little sore from training them at the weekend so I just let them chill. Quite a good workout today.

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Re: New Bob, New Log

Post by robertscott » Tue Mar 25, 2014 11:08 am

Back

Straight Arm Pulldowns

21k x 12
24.5k x 12
28k x 12

Pulldowns

42k x 12
49k x 10
56k x 8

struggled with this

Chest Supported Row

60k x 12
80k x 10
100k x 8
120k x 8

Ys

4k x 15
6k x 12
4k x 15

Reverse Pec Dec

50k x 12
55k x 12
60k x 12

3 sets of Cable Curls to finish

Done. Good workout.

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Re: New Bob, New Log

Post by robertscott » Wed Mar 26, 2014 11:26 am

Legs

Leg Press

2pps x 25
3pps x 20
4pps x 20
5pps x 10

annoyed that I crapped out at ten on the final set. Will try and strive for sets of 20 across the board. I'll be happy with that, but it's a long way off I think. Or maybe I'll start at 3pps and pyramid up and back down again. Not sure.

Step Ups

10k x 10 x 3

god this is just so hard.

Leg Curls/Jacknives

50k x 12/15
60k x 10/15
70k x 8/15

and that's that. Not a bad workout. Struggled a bit with energy levels towards the end but just one of those kinda days I guess.

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Re: New Bob, New Log

Post by robertscott » Fri Mar 28, 2014 4:30 pm

Shouldiz

Reverse Pec Dec

50k x 12
55k x 12
60k x 12

Rear Delt Fly

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

slowed the reps right down, way harder

Laterals dropsets

8k x 15, 4k x 12
8k x 12, 4k x 12
8k x 12, 4k x 12

also very hard

SHIP

30k x 10
40k x 10
50k x 6

failure hit me hard and fast on the last set, expected a little more but god damn this is hard when your shoulders are already screaming at you from all the raises

Face Pulls

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

just finishing my shizzle off.

Done. Shoulders are absolutely brutalised. Really enjoyed today's workout. I'd go so far as to say it was the best shoulder workout I've ever had!

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Re: New Bob, New Log

Post by robertscott » Sun Mar 30, 2014 4:03 pm

Arms today, nothing too exciting. Just the usual except I was hammer curling the 20k bells which is new, and hit a monster dropset of overhead cable extensions and hammer curls. Arms are beasted.

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Re: New Bob, New Log

Post by robertscott » Tue Apr 01, 2014 9:50 am

chest

Pec Dec Pre-Exhaust

40k x 15
50k x 12
60k x 10
70k x 8

Dumbell Bench

25k x 12
30k x 10
35k x 8
40k x 8
42.5k x 8

this was hard, but I struggled through. Will just try and equal it next week.

Incline Cable Flyes

15k x 15
20k x 12
25k x 10

Decline Smith Press

40k x 20
50k x 15
60k x 12
70k x 10

Decline Cable Press

30k x 12
35k x 12
30k x 12

3 sets pushdowns to finish.

Done. This was a good workout today

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Re: New Bob, New Log

Post by robertscott » Wed Apr 02, 2014 2:00 pm

back in the USSR

Straight Arm Pulldowns

21k x 12
24.5k x 10
28k x 8

Pulldowns

42k x 12
49k x 10
56k x 8

I should really be doing more than three sets of these but that 8 at 56k just knackers me...

Chest Supported Row

80k x 12
100k x 10
120k x 8

again, should've done more than three sets but meh

Ys

5k x 12
7k x 10
5k x 12

the 7k bells are a bit heavy for these, will go back down to 4 and 6

Reverse Pec Dec

50k x 12
55k x 12
60k x 12

3 sets of cable curls to finish

Done. I do enjoy a good back workout. Really though I've got to pyramid my weights back down on pulldowns and rows. It's just lazy not to.

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Re: New Bob, New Log

Post by robertscott » Fri Apr 04, 2014 12:19 pm

shooders

Reverse Pec Dec

55k x 10
60k x 10
65k x 10

Lateral dropsets

8k x 15, 4k x 12
8k x 12, 4k x 10
8k x 10, 4k x 10

this brutalises my delts but was kind of hurting my shoulder joints today. I think next week I'll just do like sets of 20 with the 5k bells, and no dropsets. Let them chill for a week or two then back on the dropset train.

SHIP

20k x 15
30k x 12
40k x 10
50k x 5

crapped out something severe on that final set, just couldn't do any more. Was hoping for 8 but I'll work up to that.

didn't do my face pulls as I was in a rush today

Shoulder training has really clicked for me of late, and I've really found my groove. A little annoyed that my shoulder joints were hurting on the laterals but I think it's to be expected if you do like 4 straight weeks of dropsets.

Happy with how today's workout went

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Re: New Bob, New Log

Post by robertscott » Mon Apr 07, 2014 11:41 am

Chebs

Pec Dec

40k x 15
60k x 12
80k x 8

went a little heavier today because the guy I was working in with was a tool and jerking about at this weight so I showed him how it's done. Boom! 2 second pause in the house.

Dumbell Bench

25k x 12
30k x 10
35k x 8
40k x 8

decided against the 42.5k bells for 8 because I struggled a bit with this today, probably on account of going so heavy on the pec dec. Got 8 solid reps with the 40k bells so that'll do.

Decline Smith Press

40k x 12
60k x 10
80k x 8
100k x 6

this was eye-poppingly hard, but I powered through.

Incline Cable Flyes

15k x 15
20k x 12
25k x 10

Decline Cable Press

25k x 20
30k x 15
35k x 12
42k x 12

Swiss Ball Jacknives

3 x 15

and we're done. Good workout today. Good mix of heavy lifting and high rep burn out stuff. Didn't do any triceps stuff because my elbows were hurting a bit last week so I'm cutting back to just training them once a week on arms day.

Back tomorrow.

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Re: New Bob, New Log

Post by robertscott » Tue Apr 08, 2014 10:52 am

Back in Time

Straight Arm Pulldowns

21k x 15
24.5k x 12
28k x 10

Pulldowns

42k x 12
49k x 10
56k x 8
42k x 12

Chest Supported Row

80k x 12
100k x 10
120k x 8
80k x 12

Ys

4k x 15
5k x 15
6k x 15

Reverse Pec Dec

45k x 15
50k x 15
45k x 15

Done. Didn't feel particularly strong today, and I struggled on most things. Didn't do any biceps stuff because I'm letting my arms chill out.

Shoulders felt a little funny today too, and although I don't think it's anything to worry about, I'm going to be quite gentle with my shoulder workout this week just in case.

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