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
have a cold so taking a few days off...
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
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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
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.
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.
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- 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 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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
*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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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
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
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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
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
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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!
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!
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
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.
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.