New Bob, New Log

[robertscott]

have a cold so taking a few days off...

[robertscott]

first workout this week after getting sick, also nursing a sore shoulder. Just did horizontal back stuff to try and cheer my shoulder up a bit

Chest Supported Row (stack)

50k x 12
55k x 10
60k x 8
65k x 8
70k x 8
75k x 8
80k x 8
85k x 8

nice slow reps, really squeezing the top position

Face Pulls

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

again, just doing the reps real slow and squeezing at the top

Chest Supported Row (dumbell)

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

Ys

4k x 20 x 3

shoulder feels a little better after all this. Will do some soft tissue work to try and appease it even more.

[robertscott]

Legs

Extensions/Curls/Jacknives

55k x 20/50k x 12/12
60k x 20/60k x 10/12
65k x 20/70k x 8/12
70k x 20/80k x 8/12

Leg Press

3pps x 20
4pps x 20
5pps x 15
6pps x 12
7pps x 12

This absolutely ruined me, and it was too nice a day to be in the gym, so I just called it a day after. Happy enough with how the exercises I did went considering I'm still not totally over my cold. Progress on the leg extensions has been stellar; I'm hitting a PR every week. I think next time I'll go up to 8pps on the leg press and try for 8 reps.

[robertscott]

chest

Pec Dec

50 x 15
60 x 12
70 x 10
80 x 8

rattled through this good and fast today

Decline Bench

60k x 15
80k x 12
100k x 10
120k x 3
100k x 10

hardly rested at all between the 100k and the 120k. Reckon I can get it up to 120k for 8 in a few weeks. 100k for ten was easy both times.

Then I did about a million sets of incline cable flyes, decline cable press and incline machine press. Forget what all I did. Was chatting to someone while we worked out together so it was just a million sets of everything while we talked.

Definitely going to keep doing the decline bench. It's fun to lift heavy.

[robertscott]

Buck

Lat Blast

24.5k x 15
28k x 12
31.5k x 10

I hate this

Chest Supported Row (stack)

50k x 15
60k x 12
70k x 10
80k x 8
90k x 8

Good progress on this

Ys

4k x 25 x 3

Reverse Pec Dec

35k x 20
45k x 20
35k x 20

was keeping the weight down because shoulder is a little temperamental just now

And we're done. Happy enough with my workout today.

[robertscott]

Legs

Extension/Curl/Jacknives

55k x 20/50k x 12/12
65k x 20/60k x 10/12
70k x 20/70k x 8/12
75k x 20/80k x 8/-

Leg Press

3pps x 20
4pps x 20
5pps x 15
6pps x 12
7pps x 15

Dominated this bitch today, so 8pps next time.

Step Ups

16k x 10
20k x 8
16k x 10

I hate doing this after the leg press. Always feel like I'm going to throw up after the leg press and this doesn't help. Still, has to be done.

Done. Good workout today. Good progress on certain things. Heavier on most things next week.

[robertscott]

Armz

*All cable exercises had extra little weight thing on them today*

Pushdowns/Reverse Cable Curls

17.5k x 15/12
21k x 12/10
24.5k x 10/8

Reverse Pushdowns/Cable Curls (both unilateral)

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 15/15k x 8
28k x 15/17.5k x 8
31.5k x 15/15k x 8

PJRs/Concentration Curls

25k x 15/10k x 12
30k x 15/12.5k x 10
25k x 15/10k x 10

Machine Dips

90k x 12
100k x 10
90k x 12

Giving up on this, just too much chest activation for arm day. Might start doing it on chest day instead...

Done. Not a bad workout. Technically every set with the cables was a PR. Think the 17.5k bells for 8 on hammer curls is a PR too.

[robertscott]

Breasts

Decline Bench

60k x 15
80k x 12
100k x 10
120k x 5

I want 8 at 120k! Didn't pre-exhaust today so I would be fresh for this. Got all reps solidly enough, but there was no way I'd have gotten a 6th. Think the 8 is quite far away.

Incline Cable Flyes

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

slowed the reps right down, 2 second pause in the contracted position. It's the way I should've always been doing them to be honest.

Decline Cable Press

35k x 15
42k x 12
49k x 12

Dumbell Bench

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

really getting a good stretch at the bottom of each rep. John Meadows is a fan of stretching type movements when the muscle is already pumped, so that's what I was doing here.

Incline Machine Press

40k x 20
60k x 20
80k x 20

Pec Dec

50k x 12
60k x 10
70k x 8 then a dropset down the stack, no idea how many reps or where I ended up, just kept going until I could go no more

Done. Chest is the most pumped up and nasty it's ever been. Really happy with today's workout.

[robertscott]

bic

Lat Blast

24.5k x 15
28k x 12
31.5k x 10

doesn't get any less horrible

Chest Supported Row (stack)

50k x 15
60k x 12
70k x 10
80k x 8
90k x 8

Ys

5k x 20 x 3

Reverse Pec Dec

45k x 15
55k x 15
45k x 15

Chest Supported Row (dumbell)

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

Done. Always enjoy training back

[robertscott]

Chest

Decline Bench

60k x 15
80k x 12
100k x 10
120k x 7 or 0
100k x 10

stupid spotter lifted at the top of each rep at 120 so not a single one counts. Really annoying. I reckon I could've gotten 6 clean reps today. Why do spotters do that? Idiot. He had been the perfect spotter right up until that last set so I didn't feel I needed to specify. A good spotter is hard to find. Still, got the bottom half of each rep myself which is the part I care about.

Incline Cable Flyes

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

Pec Dec

50k x 12
60k x 12
70k x 10
80k x 10
90k x 8

and we're done. Didn't have a lot of time today.

[robertscott]

Bakkk

Lat Blast

24.5k x 15
28k x 12
31.5k x 12

slight progress...

Chest Supported Row (stack)

60k x 12
70k x 10
80k x 8
90k x 8
100k x 6

slight progress...

Face Pulls

17.5k x 15
21k x 12
24.5k x 10

Reverse Pec Dec

45k x 15
55k x 15
65k x 12
75k x 8

Done. Not a bad workout, I suppose.

[robertscott]

I do train legs sometimes

Extension/Curl/Jacknife

55k x 20/50k x 12/12
65k x 20/60k x 10/12
70k x 20/70k x 8/12
75k x 20/80k x 8/12

have been using the same weight for curls forever. Need to bump it up next time, even if it's only by a kilo or two

Leg Press

4pps x 15
5pps x 15
6pps x 12
7pps x 10
8pps x 8

this was harder than I expected, but still a PR.

Done. Should've done step ups but didn't want to. Will train legs properly next week, schedule's a bit messed up, currently

[robertscott]

Chesticulars

Decline Bench

60k x 12
80k x 10
100k x 8
120k x 8
140k x 1

was totally ruined after the 120 for 8 (good PR that) but decided just to hit a single at 140k for $h1t and giggles. I reckon I could hit it for a triple if I worked up in 3s instead of 8s but meh. It's not really conducive to my goal to test my 1RM and a lot safer on my joints just to do 8s. Still, the 120k for 8 is a good PR.

Incline Cable Fly

25k x 15
30k x 12
35k x 10

Machine Incline Press

40k x 20
60k x 20
80k x 20

Dips

BW x 15
+5k x 12
+10k x 10

Dumbell Bench

20k x 15
25k x 12
30k x 10

Done. Went for the Japanese mealtime school of weight training today. Tiny portions, lots of different courses. Happy with today's workout. Really happy with the decline bench progress. At this rate I'll hit 180k by the end of the year!

[robertscott]

Back

Weighted NG Chins

BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5

All reps done from dead stop

SAP

21k x 12
24.5k x 10
21k x 12

Chest Supported Row (stack)

60k x 12
70k x 10
80k x 8
90k x 8

Face Pulls

12.5k x 20
15k x 15
17.5k x 12

Reverse Pec Dec

45k x 12
55k x 10
65k x 8 -> dropset working back down to 45k

Done. Fancied a change so decided to mix things up a little. Might train this way for the next couple of months.

[robertscott]

shooders

Reverse Pec Dec

45k x 15
55k x 12
45k x 15

Rear Delt Fly

8k x 25
10k x 25
8k x 25

Laterals

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

SHIP

40k x 10
50k x 8
60k x 6
40k x 12

Face Pulls

12.5k x 20
15k x 15
17.5k x 12
21k x 10

Done. Nothing too exciting to report but a good workout all the same.