New Bob, New Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
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robertscott
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Re: New Bob, New Log
shoulders today, pretty much just did the exact same thing as last week so if anyone's interested just refer back
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robertscott
- Deific Wizard of Sagacity
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- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Chest
Pec Dec
50k x 15
60k x 12
70k x 10
80k x 8
Dumbell Bench
27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8
well it wasn't pretty, but I moved up in weight to the 42.5k bells. Hit 8 reps, just.
Incline Cable Flyes
30k x 20
35k x 15
40k x 12
35k x 15
30k x 20
Decline Smith Press
40k x 20
60k x 15
80k x 12
100k x 8
Decline Cable Press
25k x 15
30k x 15
35k x 15
3 sets of 15 Swiss Ball Jacknives to finish.
And we're done. Cracking workout today, think I hit a PR on pretty much everything! Really happy with my pressing performance, and there was some good high rep pump stuff in there too. No complaints at all. Actually felt like I could've stayed in the gym and done more! Decided the 20 sets was enough though...
Pec Dec
50k x 15
60k x 12
70k x 10
80k x 8
Dumbell Bench
27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8
well it wasn't pretty, but I moved up in weight to the 42.5k bells. Hit 8 reps, just.
Incline Cable Flyes
30k x 20
35k x 15
40k x 12
35k x 15
30k x 20
Decline Smith Press
40k x 20
60k x 15
80k x 12
100k x 8
Decline Cable Press
25k x 15
30k x 15
35k x 15
3 sets of 15 Swiss Ball Jacknives to finish.
And we're done. Cracking workout today, think I hit a PR on pretty much everything! Really happy with my pressing performance, and there was some good high rep pump stuff in there too. No complaints at all. Actually felt like I could've stayed in the gym and done more! Decided the 20 sets was enough though...
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Back to school
Lat Blast
21k x 12
24.5k x 10
28k x 10
this is horrible. Just horrible. Still, gets your lats totally trashed after just 3 sets. How's that for training economy?
Chest Supported Row (stack)
35k x 15
45k x 12
55k x 10
65k x 8
75k x 8
85k x 6
different row to what I usually use. Think I might actually like it better...
Ys
4k x 20 x 3
Reverse Pec Dec/Jacknives
45k x 15/12
55k x 15/12
65k x 15/12
3 sets of biceps curls to finish.
Done. Good workout. Definitely going to keep doing the lat blast instead of pulldowns; it works my lats way harder. Think I'll switch to the stack loaded chest supported row too from now on.
Lat Blast
21k x 12
24.5k x 10
28k x 10
this is horrible. Just horrible. Still, gets your lats totally trashed after just 3 sets. How's that for training economy?
Chest Supported Row (stack)
35k x 15
45k x 12
55k x 10
65k x 8
75k x 8
85k x 6
different row to what I usually use. Think I might actually like it better...
Ys
4k x 20 x 3
Reverse Pec Dec/Jacknives
45k x 15/12
55k x 15/12
65k x 15/12
3 sets of biceps curls to finish.
Done. Good workout. Definitely going to keep doing the lat blast instead of pulldowns; it works my lats way harder. Think I'll switch to the stack loaded chest supported row too from now on.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Legggs
Extension/Curl/Jacknife superset
40k x 20/50k x 12/12
45k x 20/60k x 10/12
50k x 20/70k x 8/12
55k x 20/80k x 6/12
Leg Press
2pps x 30
3pps x 25
4pps x 20
5pps x 15
will maybe try the 6 plates for 10 next time...
Step Ups
16k x 10
20k x 8
16k x 10
Done. Not a bad workout today, was pretty strong on most things. Will go heavier on the extensions next week and try for a set of 10 with 6 plates on the leg press.
Still haven't made a decision about front squatting yet. There's days I think I could handle it then others where I don't. I'm making alright progress on the exercises I'm doing just now so there's no real need to change anything at the moment anyway. Just feel like a bit of a tool not doing any kind of squat variation on leg day...
Extension/Curl/Jacknife superset
40k x 20/50k x 12/12
45k x 20/60k x 10/12
50k x 20/70k x 8/12
55k x 20/80k x 6/12
Leg Press
2pps x 30
3pps x 25
4pps x 20
5pps x 15
will maybe try the 6 plates for 10 next time...
Step Ups
16k x 10
20k x 8
16k x 10
Done. Not a bad workout today, was pretty strong on most things. Will go heavier on the extensions next week and try for a set of 10 with 6 plates on the leg press.
Still haven't made a decision about front squatting yet. There's days I think I could handle it then others where I don't. I'm making alright progress on the exercises I'm doing just now so there's no real need to change anything at the moment anyway. Just feel like a bit of a tool not doing any kind of squat variation on leg day...
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Boulders
Reverse Pec Dec
45k x 12
55k x 10
65k x 8
75k x 8
85k x 8
strong on this today
Rear Delt Fly
8k x 20
10k x 20
8k x 20
not so strong on this though
Laterals
7k x 15
9k x 12
7k x 15
SHIP
20k x 10
30k x 10
40k x 10
I thought at the time that 40k for 10 was a PR but now I'm not so sure. I'll have to refer back and check.
Face Pulls
3 sets on the stack with the weird weight
Done. Happy enough with today's workout. Was surprisingly strong on the reverse pec dec and laterals for some reason. Didn't do any core work because i've had DOMS in my midsection all week so I decided to give it a day to chill. Back feels pretty good today anyway. I'll do some core work tomorrow with my arms and then have the weekend off from training.
Reverse Pec Dec
45k x 12
55k x 10
65k x 8
75k x 8
85k x 8
strong on this today
Rear Delt Fly
8k x 20
10k x 20
8k x 20
not so strong on this though
Laterals
7k x 15
9k x 12
7k x 15
SHIP
20k x 10
30k x 10
40k x 10
I thought at the time that 40k for 10 was a PR but now I'm not so sure. I'll have to refer back and check.
Face Pulls
3 sets on the stack with the weird weight
Done. Happy enough with today's workout. Was surprisingly strong on the reverse pec dec and laterals for some reason. Didn't do any core work because i've had DOMS in my midsection all week so I decided to give it a day to chill. Back feels pretty good today anyway. I'll do some core work tomorrow with my arms and then have the weekend off from training.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Arms - I'll log it today even though I never usually do
Pushdowns/Cable Reverse Curls
17.5k x 15/12
21k x 12/10
24.5k x 10/8
Reverse Pushdowns/Cable Curls (unilateral)
5k x 15/7.5k x 12
7.5k x 12/10k x 10
5k x 15/7.5k x 12
always keep the reps high for the reverse pushdowns or my elbows complain
Overhead Cable Extensions/Cross Body Hammer Curls
24.5k x 15/15k x 8
28k x 12/17.5k x 6
31.5k x 10/15k x 8
34k x 8/12.5k x 8
decided to go a little heavier on the hammer curls than I normally would. Why not eh?
PJRs/EZ Curls
25k x 15/8
30k x 15/8
25k x 15/8
still have no idea what the EZ bar weighs... Weights listed are without taking bar weight into account. Almost failed on the last rep at 30k PJRs.
Machine Dips
55k x 15
65k x 12
75k x 10
85k x 8
don't normally do these, I usually call it a day after the PJRs, but I was just playing about after seeing a video of Flex Lewis doing them. I feel it quite a lot in my chest which I'm not sure how I can fix.
Anyway, that was that. Pretty good arm workout today. My arms are making way better progress than the rest of me for some reason and have been that way for a while now. I guess it's because I neglected them for so long, there's more room for them to develop before the inevitable plateau.
Pushdowns/Cable Reverse Curls
17.5k x 15/12
21k x 12/10
24.5k x 10/8
Reverse Pushdowns/Cable Curls (unilateral)
5k x 15/7.5k x 12
7.5k x 12/10k x 10
5k x 15/7.5k x 12
always keep the reps high for the reverse pushdowns or my elbows complain
Overhead Cable Extensions/Cross Body Hammer Curls
24.5k x 15/15k x 8
28k x 12/17.5k x 6
31.5k x 10/15k x 8
34k x 8/12.5k x 8
decided to go a little heavier on the hammer curls than I normally would. Why not eh?
PJRs/EZ Curls
25k x 15/8
30k x 15/8
25k x 15/8
still have no idea what the EZ bar weighs... Weights listed are without taking bar weight into account. Almost failed on the last rep at 30k PJRs.
Machine Dips
55k x 15
65k x 12
75k x 10
85k x 8
don't normally do these, I usually call it a day after the PJRs, but I was just playing about after seeing a video of Flex Lewis doing them. I feel it quite a lot in my chest which I'm not sure how I can fix.
Anyway, that was that. Pretty good arm workout today. My arms are making way better progress than the rest of me for some reason and have been that way for a while now. I guess it's because I neglected them for so long, there's more room for them to develop before the inevitable plateau.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
breast
Pec Dec
50k x 15
60k x 12
70k x 10
80k x 8
Dumbell Bench
27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8
took me two attempts to get the the 42.5k bells into position
Decline Smith Press
60k x 15
80k x 12
100k x 10
80k x 12
60k x 15
Incline Cable Flyes (all weights + extra weight thing)
15k x 20
20k x 15
25k x 12
30k x 10
Decline Cable Press (still with extra weight thing)
30k x 15
35k x 15
30k x 15
Done. Good workout today. Chest feels like two half beach balls stuck to my torso.
Pec Dec
50k x 15
60k x 12
70k x 10
80k x 8
Dumbell Bench
27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8
took me two attempts to get the the 42.5k bells into position
Decline Smith Press
60k x 15
80k x 12
100k x 10
80k x 12
60k x 15
Incline Cable Flyes (all weights + extra weight thing)
15k x 20
20k x 15
25k x 12
30k x 10
Decline Cable Press (still with extra weight thing)
30k x 15
35k x 15
30k x 15
Done. Good workout today. Chest feels like two half beach balls stuck to my torso.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Bakkk
Lat Blast
21k x 15
24.5k x 12
28k x 10
I hate this so much
Chest Supported Row (stack loaded)
37.5k x 15
47.5k x 12
57.5k x 10
67.5k x 8
77.5k x 8
87.5k x 8
Ys
4k x 20 x 3
Reverse Pec Dec
55k x 12
65k x 12
55k x 12
3 sets of cable curls/jacknives
Done. Good workout.
Lat Blast
21k x 15
24.5k x 12
28k x 10
I hate this so much
Chest Supported Row (stack loaded)
37.5k x 15
47.5k x 12
57.5k x 10
67.5k x 8
77.5k x 8
87.5k x 8
Ys
4k x 20 x 3
Reverse Pec Dec
55k x 12
65k x 12
55k x 12
3 sets of cable curls/jacknives
Done. Good workout.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Legs
Extensions/Curls/Jacknives
45k x 20/50k x 12/12
50k x 20/60k x 10/12
55k x 20/70k x 8/12
60k x 20/80k x 6/12
Leg Press
3pps x 20
4pps x 20
5pps x 15
6pps x 12
Step Ups
16k x 10
20k x 8
16k x 8
no energy for this at all after the leg press
Done. Not a bad workout at all. Can hardly move my legs. Think I may need to invest in bigger jeans...
Extensions/Curls/Jacknives
45k x 20/50k x 12/12
50k x 20/60k x 10/12
55k x 20/70k x 8/12
60k x 20/80k x 6/12
Leg Press
3pps x 20
4pps x 20
5pps x 15
6pps x 12
Step Ups
16k x 10
20k x 8
16k x 8
no energy for this at all after the leg press
Done. Not a bad workout at all. Can hardly move my legs. Think I may need to invest in bigger jeans...
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
did shoulders yesterday but went out for lunch straight after so no logging. Was pretty much just my normal workout only I went up to 85k for 8 of the reverse pec deck and pushed 50k overhead on the Smith for 8. Doesn't sound impressive at all saying that but when you've already done 3 types of shoulder raises it makes it way harder!
EDIT: actually it might've only been 75k on the reverse pec deck. Can't remember...
EDIT: actually it might've only been 75k on the reverse pec deck. Can't remember...
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robertscott
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- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
It's Monday, which can only mean one thing
Pec Dec
55k x 12
65k x 10
75k x 10
85k x 8
good steady progress on the pec dec
Dumbell Bench
27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8
8 really good reps this week with the 42.5k bells. Slow down, explosive up, good stretch at the bottom of each rep. Attacked it with real focus and totally dominated the 8 reps. Didn't struggle getting them into position either which was awesome.
Decline Smith Press
60k x 12
80k x 10
100k x 8
think I'm going to go back to doing this for higher reps. Not the most comfortable on my joints when it gets heavy.
Incline Cable Flyes (using extra weight thing on stack)
15k x 20
20k x 15
25k x 12
30k x 10
Thibaudeau chest superset thing - 3 sets
Cordova Extensions
5k x 15
7.5k x 12
5k x 15
Overhead Cable Extensions
21k x 15
24.5k x 15
21k x 15
Machine Dips
55k x 20
65k x 15
75k x 12
85k x 10
I'm learning to love the machine dip
Done. Did so much extra arm stuff because I had time to kill before I met my mate for lunch. Good workout today, really happy with my dumbell bench performance. The other highlight was that machine dip, I'm definitely getting the form and can keep my chest out of it now. Only thing is the weight stack isn't that heavy and I'll probably have it maxed soon...
EDIT - should probably mention that my shoulders were NOT happy today and I definitely need more than one day inbetween my shoulder and chest days. Won't make that mistake again.
Pec Dec
55k x 12
65k x 10
75k x 10
85k x 8
good steady progress on the pec dec
Dumbell Bench
27.5k x 12
32.5k x 10
37.5k x 8
42.5k x 8
8 really good reps this week with the 42.5k bells. Slow down, explosive up, good stretch at the bottom of each rep. Attacked it with real focus and totally dominated the 8 reps. Didn't struggle getting them into position either which was awesome.
Decline Smith Press
60k x 12
80k x 10
100k x 8
think I'm going to go back to doing this for higher reps. Not the most comfortable on my joints when it gets heavy.
Incline Cable Flyes (using extra weight thing on stack)
15k x 20
20k x 15
25k x 12
30k x 10
Thibaudeau chest superset thing - 3 sets
Cordova Extensions
5k x 15
7.5k x 12
5k x 15
Overhead Cable Extensions
21k x 15
24.5k x 15
21k x 15
Machine Dips
55k x 20
65k x 15
75k x 12
85k x 10
I'm learning to love the machine dip
Done. Did so much extra arm stuff because I had time to kill before I met my mate for lunch. Good workout today, really happy with my dumbell bench performance. The other highlight was that machine dip, I'm definitely getting the form and can keep my chest out of it now. Only thing is the weight stack isn't that heavy and I'll probably have it maxed soon...
EDIT - should probably mention that my shoulders were NOT happy today and I definitely need more than one day inbetween my shoulder and chest days. Won't make that mistake again.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Buck
Lat Blast
24.5k x 12
28k x 12
24.5k x 12
slight progress
Chest Supported Row (stack)
45k x 15
55k x 12
65k x 10
75k x 8
85k x 8
Ys
4k x 25 x 3
Reverse Pec Dec
55k x 15
65k x 15
55k x 15
Cable Curls
7.5k x 12
10k x 10
12.5k x 8
Prone Incline Hammer Curls
7.5k x 12
10k x 12
7.5k x 12
Done. Happy enough with today's workout.
Lat Blast
24.5k x 12
28k x 12
24.5k x 12
slight progress
Chest Supported Row (stack)
45k x 15
55k x 12
65k x 10
75k x 8
85k x 8
Ys
4k x 25 x 3
Reverse Pec Dec
55k x 15
65k x 15
55k x 15
Cable Curls
7.5k x 12
10k x 10
12.5k x 8
Prone Incline Hammer Curls
7.5k x 12
10k x 12
7.5k x 12
Done. Happy enough with today's workout.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Legsssss
Extension/Curl/Jacknives
50k x 20/50k x 12/12
55k x 20/60k x 10/12
60k x 20/70k x 8/12
65k x 20/80k x 8/12
Leg Press
3pps x 20
4pps x 20
5pps x 15
6pps x 12
7pps x 12
don't know where the strength came from today but happy enough
Step Ups
16k x 12
20k x 10
16k x 8
Done. Good workout today, happy about the leg press performance
Extension/Curl/Jacknives
50k x 20/50k x 12/12
55k x 20/60k x 10/12
60k x 20/70k x 8/12
65k x 20/80k x 8/12
Leg Press
3pps x 20
4pps x 20
5pps x 15
6pps x 12
7pps x 12
don't know where the strength came from today but happy enough
Step Ups
16k x 12
20k x 10
16k x 8
Done. Good workout today, happy about the leg press performance
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Shoulders
Reverse Pec Dec
55k x 8
65k x 8
75k x 8
86k x 8
Rear Delt Fly
8k x 25
10k x 20
8k x 25
Laterals
6k x 20 x 3
SHIP
20k x 20
30k x 15
40k x 12
Shoulders were a little funny today so kept the volume higher on the press and the weight down a little
Cordova Extensions/Cable Curls
5k x 15/7.5k x 12
7.5k x 12/10k x 10
5k x 15/7.5k x 12
just a little extra arms work. Why not eh?
Done. Good workout today, happy with pretty much everything. Should've done face pulls instead of the extra arm work but so it goes.
Reverse Pec Dec
55k x 8
65k x 8
75k x 8
86k x 8
Rear Delt Fly
8k x 25
10k x 20
8k x 25
Laterals
6k x 20 x 3
SHIP
20k x 20
30k x 15
40k x 12
Shoulders were a little funny today so kept the volume higher on the press and the weight down a little
Cordova Extensions/Cable Curls
5k x 15/7.5k x 12
7.5k x 12/10k x 10
5k x 15/7.5k x 12
just a little extra arms work. Why not eh?
Done. Good workout today, happy with pretty much everything. Should've done face pulls instead of the extra arm work but so it goes.
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robertscott
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
arms
Pushdowns/Cable Reverse Curls
17.5k x 15/17.5k x 12
21k x 12/21k x 10
24.5k x 10/24.5k x 8
Reverse Pushdowns/Cable Curls (both one handed)
5k x 15/7.5k x 12
7.5k x 12/10k x 10
5k x 15/7.5k x 12
Overhead Cable Extensions/Hammer Curls
24.5k x 15/12.5k x 8
28k x 15/15k x 8
31.5k x 15/12.5k x 8
Machine Dips/Concentration Curls
65k x 12/10k x 10
75k x 12/12.5k x 8
85k x 12/10k x 10
Done. Shoulder feels a little funny so didn't do any PJRs. Happy enough with today's workout though.
Think I'm going to take a week off chest and shoulder training this week, just training back, arms and legs. I'll see how I feel on Tuesday when I'm back in the gym, but I think that's probably what I'll do.
Pushdowns/Cable Reverse Curls
17.5k x 15/17.5k x 12
21k x 12/21k x 10
24.5k x 10/24.5k x 8
Reverse Pushdowns/Cable Curls (both one handed)
5k x 15/7.5k x 12
7.5k x 12/10k x 10
5k x 15/7.5k x 12
Overhead Cable Extensions/Hammer Curls
24.5k x 15/12.5k x 8
28k x 15/15k x 8
31.5k x 15/12.5k x 8
Machine Dips/Concentration Curls
65k x 12/10k x 10
75k x 12/12.5k x 8
85k x 12/10k x 10
Done. Shoulder feels a little funny so didn't do any PJRs. Happy enough with today's workout though.
Think I'm going to take a week off chest and shoulder training this week, just training back, arms and legs. I'll see how I feel on Tuesday when I'm back in the gym, but I think that's probably what I'll do.
