New Bob, New Log

[robertscott]

did a quick arms workout

Single Arm Pushdowns/Reverse Cable Curls

5k x 15/12.5k x 15
7.5k x 12/15k x 12
10k x 10/17.5k x 12

feel like I get way better ROM doing the pushdowns one handed. Should've probably been lifting heavier on the reverse curls

Single Arm Reverse Pushdowns/Single Arm Cable Curls

5k x 15/7.5k x 8
5k + extra weight thing x 15/10k x 8
7.5k x 12/7.5k x 8

Overhead Cable Extensions/Hammer Curls

28k x 12/12.5k x 8
31.5k x 12/15k x 8
28k x 12/12.5k x 8

Done. Been ages since I've done a workout purely for arms. Felt good. My gym attendance this week's been good, and I'm planning training legs again on Sunday.

[robertscott]

legs

Front Squat

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

It's insane how hard my core is working when I do these. Never felt anything like it. It's like every muscle on the inside of my torso is working harder than it's ever worked. My legs get absolutely no training stimulus from these at all.

Front Squat Holds

60k x 30s
80k x 30s
60k x 30s

might not have been exactly 30s but I estimated it as best I could. Decided to add these as a way of strengthening up my weak point.

Leg Extension/Curl

45k x 20/50k x 10
55k x 20/60k x 10
45k x 20/70k x 10

Just trying to actually work my legs, even if it's only a little.

Done. Even calling this a "leg" workout seems incorrect. It's very much a core workout, but it's a means to an end. I need core strength way more than I need thigh mass just now, and I figure that once my core is up to snuff and I can get front squatting again with regularity then my legs will get bigger than they've ever been.

[robertscott]

chest

decline bench

60k x 10
80k x 5
100k x 3
120k x 3
100k x 12
80k x 15
60k x 20

Well my plans was to do like 5 triples at 120, but for some reason I barely managed one! Not happy about that. I think it was a combination of a wobbly bench and rubbish spotter that threw me off my game. I just lowered the weight and banged out a million reps instead.

Incline Smith Press

60k x 15
70k x 12
80k x 10
60k x 20

Pec Dec mTor reps

55k x 3
45k x 3
35k x 3
25k x 3

Saw these on T-Nation. It's like a mega slow rep where you squeeze the top of the movement of 5 second. Each rep takes like 20-30s. Apparently it activates mTor better than regular reps. I don't know if that's true, but it certainly got my chest burning like hell.

Incline Cable Flyes

20k x 15
25k x 15
30k x 15

Decline Cable Press

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

Done. Not sure what to make of this workout. Can't understand why I sucked so hard at the 120k on decline. I seem to be getting weaker every time I try it. Maybe I'll just do high reps for a while. I seem to grow better from those anyway...

[robertscott]

Back

Weighted NG Chins

BW x 5
+10k x 3
+20k x 3
+30k x 3

PRsville on these

SAP

28k x 12
31.5k x 10
34.5k x 8

Chest Supported Row (plate, low handles)

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

Face Pulls

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

Cable Reverse Curls

17.5k x 10
21k x 10
17.5k x 10

Reverse Pec Dec

55k x 12
65k x 12
55k x 12

Hammer Curls

12.5k x 8
15k x 8
12.5k x 8

Done. Alright workout today.

[robertscott]

Shoulders

Reverse Pec Dec

45k x 8
55k x 8
65k x 8
75k x 8
85k x 8

Rear Delt Fly

8k x 30
10k x 20
12.5k x 15

Laterals

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

Military Press

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

did this standing for a change. Feels weird. Think I'll keep doing it

One Arm Overhead Press on Chest Machine Thing I Can't Decide On A Name For

5k x 15
7.5k x 15
5k x 15

One Arm Pushdowns

5k x 15
7.5k x 12
5k x 15

Overhead Cable Extensions

24.5k x 15
28k x 15
24.5k x 15

Done. Not a bad workout really