New Bob, New Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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
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
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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!
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.