uKazushi's training log.

[uKazushi]

Starting training more seriously. Been an on-off casual lifter for a while. Not that I wasn't into it, I was unmotivated by a lack of results. Caused by a lack of understanding of basic training principles.

My sport is Brazillian Jiu Jitsu. Unlike a lot of people who've take it up because it's the new thing. And all seem to tire of it in three months. I've have been going at it for a while.

I'm big. Just over 6'3" tall. But very, very poor maximum strenght. Of course a lot of people see my size as a huge advantage. And it is against a 70kg weakling. But I think my lack of strenght, combined with my size, works a little bit against me. Taking away the essential mobility.

To cut a short story shorter. Everyone always tells me I'm good. And I can hang with the most experienced people in training when it's relaxed and more technical. I've entered a few things, had mixed results. I'd like to have a very competitive year next year. And I think strenght training is going to help me have one. It's not the whole solution, but it's part of it.

Anyone is welcome to comment. I definitally consider my self a student at the gym. It's only been in the last six months that I have stopped doing silly, time wasting, counter productive things. Please don't post comments about Jiu Jitsu here. Unless they're to do with conditioning for Jiu Jitsu.

As far as the actual program. I looked at what I was lacking. Like most "athletes" (not that I really consider my self one. haha.) I suffer from a weak posterior chain. My program is an adaptation of the WS4SB III template.

[federaldb59]

was wondering what happened. good start

[uKazushi]

.........

Hi, Sorry didn't post my message right the first time.

[uKazushi]

To catch up on the week just been. Just got back from a holliday. Going to the gym was murder.

Arrived home at 2am after a five hour flight, four hour wait before my transfer flight, followed by a 4 hour flight.

Upper RE
Bench ~ 132lb x 20, 18, 15.
Lat Pulldown ~ 140lb x 10, 160lb x 8, 160lb x 8 with imperfect technique last rep.
Facepull ~ 80lb x 8, 8, 8.
Mil Press ~ 40lb dumbbell's x 12, 12, 12
BB Shrugs ~ 220lb x 10, 8

Didn't do
- Two more sets of shrugs
- Elbow Flexor

...accepted tired failure, grabbed my stuff, started leaving. Walked past the electronic scales. Was like, oh I wonder what my holliday has done to me. Jumped on. 242lb! I was like "holy****!". I was a 202lb rake before I went on holliday for 2 months!

[uKazushi]

Lower ME

Free squats ~ bar x 15, 132lb x 8, 176lb x 8, 198lb x 5, 209lb x 5, 220 x 5, 242lb x 1.

The last one wasn't an ME lift. I was aiming for five. Just didn't really feel I could get there.

Bulg split squats ~ 50lb dumbells x 6, 40lb x 8.

Legs were shaking to much to stand, wanted third set. Took a 10 minute sit down.

Bulg deadlift ~ 242lb x 8, 176lb x 8.

Grip was a big issue. Weak hamstrings! Obviously this is why I need to train. Again left gym feeling defeated. However I guess that's how you feel when you're inactive for almost two months.

[uKazushi]

The last of my historical workouts since arriving home last week.

Upper ME

ME bench ~ 132lb x 8, 154lb x 8, 176lb x 5, 187lb x 5, 198lb x 5, 209lb, x 3.

Like usual, wanted the last set, but only made three.

DB Bench ~ 60lb dumbell x 8, 50lb x 15.

Bad call on the 60. Will start on 50 next time.

Rowed using lat machine bar ~ 120 x 15, 140 x 15, 160 x 9.

Tri pull down ~ This machine was expressed in kilograms. Forget numbers. Last set was 15 reps of 74kgs. Which seemed a bit high...

Felt alright after this workout.

[uKazushi]

Had BJJ for an hour and a half. Sparring killed me. Didn't go to the gym that night. Obviously max strenght isn't the whole quality I'm lacking right now. Will incorporate some DB swings into workout.

[uKazushi]

This brings me to today! Wanted to go and do a chin-up and grip centric workout. However whole body is aching. I think I'm better off having another day off.

Bought a tub of protein powder, and some dextrose. Also a multi.

Cleaned up my diet a lot over the last few days. Five egg whites, one whole egg, tomato, red onion, and red pepper breakfast. Apples, oranges, almonds and protein shakes for snacks. Chicken and pita bread for lunch. A little cheese and crackers, probably to much, I guess any is too much. And chicken, pita, and vegetables for dinner.

[uKazushi]

Spent almost a five or six straight days with my girlfriend. Dosn't help. Wasn't in my town, so I only made it to the gym once so far for Upper RE. Made four BJJ classes at three different clubs though.

On the upside I did a few hours of "farm" work one day. Really did the back, legs and grip.

Upper RE
Bench bar x 50 explosively warm up, 132lb x 15, x 15, x 15, x 15.

Rather than going for actual reps I just tried to keep it moving explosively the whole time. I though: maybe this is the best of both worlds, explosive moment, on a low enough weight that you can keep it going for a lot of repititions.

Lateral pulldown, weight machine at girlfriends gym actually had no markings. Was old. Did four sets.

Military press, dumbells were in kilograms. 20kg's x 8, for three sets. Felt really hard. Might have actually missed the last rep.

Facepull, thirty kilo's plus known bar weight. 10 x 3.

And that was the end of the workout because we had to go and get something from the supermarket for girlfriends mother. Missed...

Elbow flexor / DB shug superset
Abdominals
Grip

--------------
Found out I don't really like super setting medial delt and lat work.


Did a bit of research into the bench technique. Found out I was bringing the bar right over my face, making it a more shoulder than tricep movement. Fixed that. Felt a lot better. I think I will see a lot more gains benching this way as well, due to prior shoulder injuries.

I'm going to adopt some immediate goals in kilograms

- 140 bench x 5
- 180 squat x 5
- Row entire weight machine

Am thinking of adding some GPP type stuff. Equipment access is a problem. DB swings seem like an option. Along with filling a tire with concrete and towing it around =).

Will start running and skipping, no need to record that

[uKazushi]

Just got back from a short holliday.

Hotel Workout A

Worked out in the Hotel's "gym". It was like a chest press machine that went up to 220lb. In the morning I set the press machines height to it's lowest setting. Stood over the bench, facing away from the machine, and did dead lifts. Ten sets of ten. Then ten sets of ten bulgarian split squats each leg without any weight. Then faced the machine and used the little bit on the end for single leg hamstring curls for three sets of fifteen.

A deadlift, a unilateral squat, and a hamstring workout. Not bad to get out of a chest press machine!

Hotel Workout B

This time used the chest press properly. Again ten sets, was pretty much going for one rep max's once it got over 190lb. Put feet up on bench and did some push ups, similiar motion to incline bench for a few sets.Stood over the bench, same as when dead lifting, and did ten sets of ten shrugs.

[uKazushi]

My hotel gym workouts didn't really stress me so I went to the gym.

Lower ME

Squat
Worked up to 242lb for four reps. Was going for five. But shorts split on forth. Wasn't quite getting it to parallel either and I figured it was the shorts that were restricting me.

Bulgarian Split Squat
20 x BW, 10 X 30lb dumbells, 10 x 40lb dumbells

Bulgarian dead lift
132lb x 25, 176lb x 15.

...Quickly left as was running late for dinner out.

-------------------------------------

Thought I'd add in dumbell swings. But then I reconsidered and will use a once a week barbell complex. I figure the pro's are that I can add in a bunch of posterior chain movements that I can't fit in otherwise and hit it in virtually everyway. Even if only lightly.

Am thinking of something like 88lb barbell for twenty reps of five movements. Like deadlift, half hang clean, push press, good morning, and squat.

Never done it before so I'll have to experiment with how taxing it is.

[uKazushi]

Chin ups

I did seven sets of three chin ups in my garage. My goal was ten sets.

Chin ups have always been a weakness of mine. And although I am already have quite a full workload of lifts I want to incorporate them twice a week. So I came up with doing sets of three reps and taking two-to-three minute breaks. And just going until I found the third one too hard, but not really "to failure" then stopping. I've come to this because I suck at chin-ups. And although I can do seven or eight, it really kills my next set. So I never really get enough reps in. Usually only around fifteen. So today I got twenty one, and next time hopefully thirty plus. After this for a few weeks I'll add a second upper ME day using weighted chin-ups as the lift. I have allowed for this by stripping a few exercises on other days.

Musing

Since reading about powerlifting (95% defranco's website, 5% westside website) I have come to the conclusion that an ME or DE day should be three-to-four lifts. And a repetition type day should be limited to six-to-eight, and utilize supersets where possible to get the workout time down. So I will be structuring my according to that from now on.

Running

I am going to start running in the mornings tomorrow. This is because I would like to change weight catagories in the two months. And would like to increase fitness for grappling.

Weight loss

I need to lose about 9.3% of my body weight. And I wouldn't even consider cutting weight like wrestlers. Lol, you guys are way too hardcore for me. I don't know if I could go to sleep the night before dehydrated.

The routine

Basically I'm going to dynamically warm up for two-to-three minutes. Jog down to the local park which should take about ten-to-fifteen minutes, at which there is a nice up hill track which is about twenty meters long. At the bottom I'm going to sprint to the top. Perform ten squats at the top, and walk back down. Performed for X number of times depending on fitness.

Then I am going to do about fifteen minutes of drills I have gotten off the internet for wrestling. Such as wide outs into sprawls then circling out. Practice singles, and some doubles as this is my first no-gi competition. And some specific BJJ movements for hip mobility as well.

[uKazushi]

ME Upper

Bench

bar x 25, 60kg x 8, 80kg x 8, 85kg x 5, 87.5 x 4, 87.5 x 3, 87.5 x 4.5 (failed last rep)

Moved the hands in a little closer than usual after reading about how benching translates to sports. Felt quite a bit harder.

DB Bench

45lb x 20, 45lb x 19

Seated row

120lb x 15, 140lb x 10, 130lb x 13, 130lb x 8

Didn't go well today. No idea why.

Tricep pulldown

44kg x 20, 50kg x 20, 56kg x 20, 62kg x 18

Decline sit-ups

BW x 20, BW x 12

Don't feel stressed at all from this workout. Maybe this is bad.

Will try to run tonight! Slept in a tad.

[uKazushi]

Oppsy. Suppost to go running but then I drunk some alchole, and made a date to go to the movies.

[uKazushi]

Random semi-drunk decision: Will do power cleans instead of jumping. No reason other than it's fun to have a mini-sport within the workout. Something to get excited about. And jumping just dosn't get me as excited. And I don't think it will be too taxing on my body. As taxing as say a DE squat as my technique won't be good enough to get a high enough weight to do that.

[uKazushi]

Finally went RUNNING!

30 minute run, stretched out hip flexor, then three hill sprints of about 50 meters up a niiicce hill.

Am quite happy with my self right now.

Lower DE this afternoon.

After DE would like to work solo on some no-gi movements. Add some more weapons. Not sure if these names are correct but I am going to solo drill some singles, doubles, sprawling against single & double, sit-outs, anything else I can youtube. My current club is all about the "leave the gi on until the week before mentality". I don't agree =P you've GOT to know the relevant techniques. How can I seoi nagi someone without a gi.

[uKazushi]

Obviously got a bit to over ambitious / optimistic about my fitness level. Lower DE was rubbish.

Lower DE

Power clean (learning)
Bar x 10
50kg x 3
60kg x 3
70kg x 1, x1, x1, x1, x1

I guess for me seventy was the right weight to learn on. At sixty everything felt so easy. I was able to get the elbows sticking out, catch it on the front of my shoulders. Land with good posture. As soon as I put seventy on it was landing on my wrists, elbows down, bad posture (was landing "up-right" rather than semi-front squat).

Felt drained. Am sure it was from the running in the morning rather than the power cleans. Also had been on a just under two hour walk to get the news paper, in the heat of the day, maybe that had an impact.

Bulgarian split squat
BW x 25 each leg
BW x 25 each leg

Good mornings
Since it was a bad workout anyway I decided to practice some good mornings with a light weight as I want to use this as a ME lift when I start rotating.

bar x 10
40kg x 10

Ham-glut extension
Was curious how much of your ham this actually used. As my hamstrings are still stuffed from my bulg dead. I did 9 at BW. Guess it uses a lot of ham since I am usually 10+ with a 50lb plate.

Roman chair
BW x 10

Felt like so stuff so went and sat in car for a bit. Then drove home.

Definitally did not do any drills last night. However had 1.5 hours of BJJ today. The big guy in class didn't feel anywhere near as heavy as he did first class back when I could barely breath. Fitness must have improved a lot since then.

Got to get my hill sprints up to ten reps. Then get a weighted vest.

[uKazushi]

Upper RE

Bench was been hogged by people one-rep maxing 120kg's. For like 45 minutes so used DB instead.

BD Bench
25lb dumbells x 50
50lb dumbells x 15
50lb dumbells x 15
50lb dumbells x 15

Lateral Pulldown
44kgs x 20
50kgs x 20
50kgs x 20

Facepull
50lb bar x 20
50lb bar x 15
50lb bar x 15

Med delt & trap SS
15lb dumbells raises x 20
60lb dumbells shrugs x 20
15lb dumbells raises x 20
60lb dumbells shrugs x 20
15lb dumbells raises x 20
60lb dumbells shrugs x 20

Zottoman Curls
20lb dumbells x 15
20lb dumbells x 15
20lb dumbells x 15

Skipped abdominals as was straight to BJJ where abs get around 200 reps for warmup

-----------------------------------

Was so wasted before the gym. Spent the whole day in the sun, on the beach. Must have been so depleted, and dehydrated. Felt really bad at the gym, and at BJJ.

[uKazushi]

Lower ME

Squat
Bar warm up x 15
60kg x 8
80kg x 5
100kg x 5
110kg x 5
115kg x 3, stopped realised I felt fine, x2, finished.

Maybe could have gone 120kgs. But am doing ME upper tomorrow. And no rush. Definitally wouldn't have hit parallel if I had gone for 120.

Bulg split squat
BW x 15 each leg
40lb dumbells x 8 each leg
40lb dumbells x 8 each leg

Bulg Deadlift
60kg x 15
80kg x 10
80kg x 10

Will go 100 next time.

Barbell holds
100kg x failure
120kgs x failure
120kgs x failure
120kgs x failure
120kgs x failure

Noticed I have a very weak grip on my left hand. Obviously the BB holds will help. Seems silly I never trained BB holds before since gripping the bar was the #1 inhibitor to my deadlifts in the past.

Overall happy with training. Didn't go too hard but was good.

Tomorrow ME upper in the AM. Run and hill sprints in the PM. Then going CAMPING! with the girlfriend =).

[uKazushi]

Oh yeah and I think I am going to just use vertical and box jumps for DE. I haven't done jumping training since I did judo with stick legs. Back then it felt pointless. Now my legs have a little more muscle it really feels like I am exploding.

[uKazushi]

Quick Upper ME in the morning before I dropped the car off at the garage. Only had a protein shake before hand. And only had fourty minutes to do it.

Bench Press
Bar x 50 warm-up
60kg x 8
70kg x 5
80kg x 5
85kg x 5

Supplementary Dumbell Press
45lb Dumbells x 20
45lb Dumbells x 20

Horizontal Row
120lb x 15
120lb x 12
120lb x 12
120lb x 11

Dumbell Row
Skipped. Only had a few minutes left.

Tricep Push-down
50kg x 20
50kg x 20
50kg x 20

[uKazushi]

Shoulder took a hit in Judo training. Not fun reminded me of not sleeping for like four months last time I had a major injury. Am considering tappering off BJJ and moving into weight lifting more as am loving time spent in gym so far. And keen to make some squat and bench gains.

[uKazushi]

Cars in shop no workout tonight..

[uKazushi]

Grrrr... they ordered the wrong parts for the car. Still in the shop tonight.

Did some chin-ups, might do some push-ups, squats, lunges and abs later.

[uKazushi]

Giving some serious thought to changing up what I am doing in the Gym and switching to a power lifting (PL) type workout. Wouldn't go entirely PL as I really value being athletic but am pretty sure this will be my last month of sports for a while. So I think I can up the intensity in the gym a lot more.

Just read the latest Ask Joe at defrancotraining.com about suppliments and am currently using only a whey protein isolate. I'm going to take his advice and go and drop some cash down for a meal replacement shake, greens, and fish oil.

I know this is bad but I was watching Troy (the movie with Brad Pitt) and was like "damn those are some mean abs. I might start cutting. Not really sure how to do this properly last time I cleaned up my diet I ended up a 90kg twig and that was with three shakes a day, and four big meals each one about 250 grams of sweat potato, 250 grams of ground beef or chicken breast, and about three cups of vegetables. I was squatting ATG three times a week as I was doing 5x5 stronglifts (which I now think is a very bad program, and wouldn't recommend to anyone).

So on the one hand I've had that experience where I ate a lot, and it was a very clean diet. Virtually no exceptions and weight (not just fat, muscle as well) just seemed to fall off. Dropped from a healthy 105kgs (I'm a solid 6'3") to 90kg's. I personally think I looked like #$%& at 90kgs. I was actually intending to add a lot of muscle as well... so not really sure what happened.

Other experience was earlier when University got out, combined with girl issues, and the fridge in the flat broke down so I couldn't store food. I started eating about twice a day, often at drive-thru's like McDonnalds to avoid my ex-girlfriend (as we lived together). It was pretty stupid, I stopped working out for about three months. Was at about 111kgs, looked like #$%@.

Another one just recently when I got back from Australia on holliday. Had an awesome time. My family over there treated me really well, too well infact. I was basically eating out with a different group of relations every night, drinking about two beers at lunch, and three to four at night. Got to say though the Greek and Italian food in Australia is amazing. Again blew up in weight. When I weighted my self on the gym scales after arriving home I was 242lb.

So in terms of "the right diet for me" I'm not sure because I don't want to go through the trouble, and expense, of a really clean "eat big" diet just to shrink in size. But I definitally don't want to eat a filthy diet, blow up, while feeling like ****.

I am wondering though if last time I ate a lot if I did was get a lot of 'food' but not a lot of calories.

Also when I hit a 140kg or 3 45lb plates each side of the barbell squat, and a 100kg bench (both for five reps). I am going to reward myself by making some 45lb chains to attach to the barbell. I'm going to try and make them with inter-changeable lenght chains. So I can use them for squatting and benching.

I guess this is how you fill up your time when you can't go to the gym.

[uKazushi]

I am thinking about a five or six day workout plan. This is more because I love going to the gym than because I think this is the best method. I will be sticking with Defranco’s type template. With some of my own modifications and am going to add in RE or light squats. Then converting that to a DE squatting day when I get a much bigger ME five rep max.

I want to use RE lower body for about two months. I would use DE but I wonder is that actually appropriate for a five rep max rather than a one rep max? And if so how does it work?

So I am thinking about…

Maximum Effort (ME) Upper Bench
- Flat bench press. Work up to a five rep max. Try to get a least five sets total in working up to the ME set.
- Flat dumbbell bench press. Two sets of seventeen to twenty reps.
- Seated row. Five sets of ten to fifteen reps.
- Single dumbbell row. Two sets of twenty plus.
- Triceps pushdowns.
- Weighted abs.

Repetition Effort (RE) Lower
- Squats for reps. using the same weight lifting to about three reps of failure. Choosing a weight that will allow around fifteen reps repeating for three sets *superset* with vertical jumps off from parallel for three reps between sets.
- Bulgarian Split Squats. Going for near, but not quite, maximum repetitions using only body weight.
- Good mornings. Picking a weight which is appropriate for three sets of fifteen repetitions
- Heavy bar hold until failure however many times to get about five minutes holding total.

RE Upper
- Repetition flat bench press. Three sets to failure of 70kg’s.
- Lat pull down using a higher weight working for five sets at a higher weight, lower repetition.
- Face pull
- Dumbbell shrug and raise superset.
- Elbow Flex
- Leg lift, roman chair, reverse sit-up type abs for reps

ME Lower
- Work up to a max effort squat (rotate squat, box squat, front squat, deadlift)
- One set warm up body weight. Two sets of weighted bulg split squats
- Stiff leg deads
- Heavy barbell hold for five minutes total

Near ME Upper Chins
- Chin-ups. Initially I am going to work up to fifty reps. However many sets it takes me. In the (hopefully near) future I am going to switch to working up to a near max (as this isn’t my ‘real’ ME day) set of five by adding weight. When that happens I’ll just aim to get my five sets of five in, but with progressive weight added.
- Lat pull down. Using the 44kg setting going for full on max reps.
- Light dumbbell shoulder press for fifteen to twenty reps
- Heavy hammer curls for eight to twelve reps
- dumbbell side bends for twenty plus reps

General Physical Preparedness (GPP)
- While I’d rather do other things, which I think would be more beneficial, I will probably just do hill sprints. Once I feel comfortable with ten sets. I’ll buy a weighted vest.
- I will follow this with a large hip mobility and stretching routine.

I think my upper lifts should start kicking ass when my chins get up. They suck so much it has to correct some kind of imbalance by improving them.

[uKazushi]

So for self summary...

buy: Meal replacement shake, greens, fish oil.

start: RE lower tomorrow night (fingers crossed will have car, please, oh god please.)

...and find some other hobbies, something i can do when i don't have a car for example.

[uKazushi]

And start researching chains!!

Edit: how to make, not how to use. Well... how to use as well.

Second edit: and how to make a two inch sub-parallel box to squat off. Which is easily portable. And two one inch pads to adjust it from a two inch below, a one inch below, and a parallel box.

Third edit: However I may only have these when I squat 3 plates each side, and bench two, for five reps.

[uKazushi]

RE Lower

Squats
Bar x 10 warm - up
132lb x 15
132lb x 15
132lb x 15

Felt quite tiring. Was a late night workout. Would usually be sleeping right now.

Bulg Split Squat
BW x 25 each leg
BW x 25 each leg

Quads were burning by now. Actually not sure why I've done this volume before I am sure.

Good morning
Warmed up doing ten ham-glute raises. As rack was taken.
40kgs x 10
40kgs x 10

Felt really tight in the hamstrings. Like I couldn't keep good form. So I stretched out between the two sets but I didn't feel any better so I kept it super light.

Barbell holds (holding palms in, on the non-grippy part of the bar
100kg's - counted until 78.
120kg's - counted until 28
120kg's - counted until 36
120kg's - counted until 21

Grip is weak. Am definitally training grip after every lower and abs after every upper.

[uKazushi]

ME Upper

Flat Barbell Bench Press
Bar x 50 warm up
60kg x 8
70kg x 5
75kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 1

Barbell Press
Bar x 10
Bar x 10
30kg x 5
40kg x 5
50kg x 3

Supplementary
50lb dumbells x 15
50lb dumbells x 15

Seated Row
120lb x 15
130lb x 8
140lb x 8
140lb x 8
140lb x 8

Single dumbell row
50lb x 15 each side
50lb x 15 each side

Tricep pulldowns
50kgs x 15
50kgs x 15
50kgs x 15

Roman Chair
BW x 10 Straight leg
BW x 10 Straight leg


I must have been doing bench with better technique today. I put a lot of focus on making it go straight up rather than letting the elbows come out, and the bar come over the shoulders. I think a achieved this b/c triceps didn't want to do pulldowns. They were already sore.

I think I got a bit more volume today.

[uKazushi]

Shoulders
Not sure if it's a good idea but I think that the weak point of my benching is my shoulders so i might follow up my benching for the next few months with a close grip press. Dosn't feel hard on my shoulders like a DB press does. So this, plus raises, shrugs, and medial delt stuff should help bench I think. Maybe need to incorporate dips instead of RE bench in a few weeks.

RE lower reflection
Did 3x15 @ 60kg squats. Not too taxing, feel okay today, probably don't want to squat again till sat/sun. I think I'll do this only until I hit 140kg squat, then switch to DE. I'll go for 3 x 20 reps next time. See if I can hit 3 x 25 before I switch to DE. I am not sure about BW unilateral squats. But again could prob use some volume, might switch to using like 20lb dumbells for 15+ reps instead of BW for 25+, or use an empty barbell. Good mornings felt like nothing. Hope I feel I get the 'technique' down soon. I think between these and the BB holds I will be able to do a decent deadlift in 10 weeks. Or whenever I start my cycle. I want to hit a 120kg squat for 5 first. I think I'm there next time.

Next ME's are
I'm going to bench 90kg's x 5 and squat 120kg's x 5.

[uKazushi]

Planning tomorrows workout

Upper Chins
Chin-ups Ten sets. Max reps.

Lat pull down. Low weight. Two reps.

Dumbell raise SS. DB shrugs

Facepull SS. Scarecrow

Zottoman Curls SS. DB side bends

[uKazushi]

Planning tomorrows workout

Upper Chins
Chin-ups Ten sets. Max reps.

Lat pull down. Low weight. Two reps.

Dumbell raise SS. DB shrugs

Facepull SS. Scarecrow

Zottoman Curls SS. DB side bends

Decided this was gay and I'd just do chin's at home when i've got time to burn.

RE Upper

Bench
bar x 50
60kg x failure
60kg x failure
60kg x failure

Didn't really count reps this time

Lat pulldown
44kg x 20
55kg x 8
55kg x 8
55kg x 8
55kg x 8
55kg x 8

Throat pull
26kg x 20
26kg x 20
26kg x 20

Dumbell raise SS DB shrugs
15lb DBs x 15 SS 60lb DBs x 15
15lb DBs x 15 SS 60lb DBs x 15
15lb DBs x 15 SS 60lb DBs x 15

Zottoman Curls
20lb DBs x 20
20lb DBs x 20
20lb DBs x 20

DB side bends
70lb BD x 10 each side
70lb BD x 10 each side

[uKazushi]

ME Lower

Squat
bar x 10
60kg x 8
80kg x 5
100kg x 5
110 x 5
120 x 4

Deadlift Learning
50kg x 10
90kg x 5
130kg x 3

Split Squat
30lb dumbells x 6 each leg

Bulg deadlift
50kg x 15
90kg x 8

Post x-mas. Back was so sore prior to going to the gym from all the sitting down, driving around the country in cars. Woah felt good after. Changing to front squats next week!

[uKazushi]

Missed a few entries

ME Upper

AM workout. Only had cereal before hand so I didn't try for 90kg x 5 bench which i should have.

Barbell bench press
bar x 30
60kg x 8
70kg x 5
80kg x 5
85kg x 5
88kg x 5

Incline DB press
50lb dumbells x 15
50lb dumbells x 15

Seated Row
120lb x 20
130lb x 8
140lb x 8
150lb x 8
150lb x 8
150lb x 8

DB row
60lb dumbells x 15
60lb dumbells x 15

Tricep pushdown
54kg x 20
54kg x 20
54kg x 20

[uKazushi]

Lower DE

DE Squats
60kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

BB Goodmorning
40kg x 12
60kg x 8
60kg x 8

Split Squat
BW x 10 each leg

[uKazushi]

RE Upper

DB floor press
20kg dumbells x 10
30kg dumbells x 8
30kg dumbells x 8
30kg dumbells x 10

Tricep pulldown
54kg x 15
60kg x 10
74kg x 8

Lateral pulldown
Not sure about weights it was numbered 1-20.
Level 8 x 20
Level 11 x 8
Level 11 x 8
Level 11 x 8
Level 11 x 8
Level 5 x 30

DB raise SS DB shrugs
9kg x 10 each arm SS 30kg x 20
9kg x 10 each arm SS 30kg x 20
9kg x 10 each arm SS 30kg x 20

Zottoman Curls
9kg dumbells x 15
9kg dumbells x 15
9kg dumbells x 15

EZ bar curls
30kgs x 15

Roman chair leg raise
BW x fail
BW x fail
BW x fail

[uKazushi]

ME Lower

Front Squat
bar x 5. At this point I was like woah, weird motion.
40kg x 5. Felt better
60kg x 5. Figured out I have to pull my elbows together to get the weight off my wrists and onto my shoulders.
80kgs x 5. Felt heavy.
90kg x 3. Lost confidence.
90kg x 5. I don't think it was that heavier a weight. I'll chalk it down to just learning and shoot for 100kg or above next ME. Hardest thing about it was mastering the rack position for sure.

Dead lift
60kg x 5
100kg x 5
120kg x 5. Almost didn't finish set. More a GPP issue than a strenght issue I think I just felt way, way to spent.

Bulg deadlift
60kg x 12. Used stiff legs, was like 2-3 inches off the floor with a straight back! Want to touch it next time.
100kg x 8
100kg x 6 Grip became a factor here.

I skipped doing any heavy BB holds at the end because my hands were already feeling it from the previous two lifts. Oh well, it's a start.

I didn't have any protein so I got a litre of chocolate milk with added protein and fibre and drank that.

Also I'm out of sync with my lifts. I'm going to just do another RE upper tomorrow to bring it back in line so I'll be doing ME Lower, then RE Upper, then a day off, then ME upper, and finally DE lower, then two days off.

[uKazushi]

Upper Assistance

DB floor press
60lb dumbells x 8
60lb x 8
60lb x 8
60lb x 8
60lb x 10

Lat pulldown
44kg x 12
55kg x 10
55kg x 8
55kg x 8
55kg x 8

DD Bar lat pulldown
33kg x 20
44kg x 20

Throat pull
30kg x 15
42kg x 10
54kg x 8

DB raise SS DB shrugs
20lb x 8 each arm SS 70lb x 15
15lb x 8 each arm SS 70lb x 15
15lb x 8 each arm SS 70lb x 15

Skipped arms and abs as running out of time. Will make up next workout if I remember.

[uKazushi]

Lower DE

DE Squat
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg

... yeah! ='D

DE Deadlift
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

...running out of timmmeee... arggghhhh!!...

Good morning
bar x 20
60kg x 8
60kg x 6

I think I'm sorted now I'm doing what I think are the important 4 lower lifts. Squats, bulg deads, deads, and good mornings. Rotating squats for squats, front squats, box squats and one other I haven't decided on. I wanted to use a different bar as well but they only have standard oly ones at my gym =(. And rotate my second lift with deads, rack pulls, unilateral squats. woooooooooooooooooooo. Not rotating dynamic lifts... I think this is right.

[uKazushi]

ME Upper

Close grip bench press
bar x 15
40 kilo's x 8
50 kilo's x 5
60 kilo's x 5
70 kilo's x 5
75 kilo's x 5
80 kilo's x 5
85 kilo's x 5
88 kilo's x 4

I thought I'd have a smaller bench on the close grip because it engages less of the pec's and more tri's. And pec's are bigger and stronger.

However I had a spotter and took one serving of EAS EverLean at 11am and another at 4pm. Went to the gym about five thirty and felt insain.

Incline dumbell press
20 kilo's x 15
20 kilo's x 12

Chest supported row on a weird lever thing.... harder than chest supported rows witha bar
20 kilo's x 10
40 kilo's x 4
30 kilo's x 8
30 kilo's x 8
20 kilo's x 12

Tricep pull-downs SS Side bends
20 kilo's x15 SS 34 kilo's x 12
30 kilo's x 15 SS 42 kilo's x 5
40 kilo's x 20 SS 30 kilo's x 8

EZ bar curls (make up for last RE day)
30kg x 10
20kg x 20

Thermogenics are awesome!

[uKazushi]

ME Lower

Front Squat
bar x 10
40kg x 5
60kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 5
95kg x 3
95kg x 1

I'd like to hit 100 next time, even for two or three reps, before I rotate this lift just for satisfaction.

Deadlift

60kg x 5
100kg x 5
120kg x 5
140kg x 1

Felt wasted. I think I should do some GPP I want a sled.

Bulg Deadlift

60kg x 10
100kg x 7
80kg x 8

No grip. Hands felt like they'd been worked.

[uKazushi]

RE Upper

DB Floor Press
50lb dumbells x 15
80lb dumbells x 10
80lb dumbells x 8
80lb dumbells x 8
80lb dumbells x 8
80lb dumbells x 8

Lateral Pulldown
25kg x 20
35kg x 20
45kg x 12
55kg x 8
55kg x 8
55kg x 8

DD Bar Pulldown
35kg x 20
45kg x 15

Throat pull SS DB Shrugs
32kg x 10 SS 85lb dumbells x 10
32kg x 10 SS 95lb dumbells x 10
38kg x 10 SS 85lb dumbells x 10
42kg x 7
38kg x 4 SS 50lb dumbells x 25

Shoulder raise SS Zottoman Curls
15lb dumbells x 10 SS 15lb dumbells x 15
15lb dumbells x 10 SS 15lb dumbells x 15
20lb dumbells x 10 SS 20lb dumbells x 20

Roman Chair SS Barbell curls
10 x BW SS 35kg x 10
10 x BW SS 35kg x 10
10 x BW
10 x BW

Decline sit-ups
15 x BW

Next time: Dynamic box squats, good mornings, unilateral squats, behind back BB curls.

[uKazushi]

DE Lower

Dynamic Box Squats
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
60kg x 3
60kg x 3
60kg x 3

Goodmorning
40kg x 15
50kg x 10
50kg x 10

Bulg Split Squats
8 x BW

BB Press
40kg x 5

Behind the back BB wrists curls
40kg x 20

[uKazushi]

DE Lower

Dynamic Box Squats
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
60kg x 3
60kg x 3
60kg x 3

Goodmorning
40kg x 15
50kg x 10
50kg x 10

Bulg Split Squats
8 x BW

BB Press
40kg x 5

Behind the back BB wrists curls
40kg x 20

Didn't love the dynamic box squats. Wondering if because my groin is a bit weak should I just do lighter box squats. Say 80kg x 5 for like 5-8 sets till it gets a bit stronger.

Off to do a late night ME upper. I watched some videos from elitefts on turning the bench into a real full body lift. Going to try and implement that into it. Might review the vid b/f I go actually.

[uKazushi]

Didn't love the dynamic box squats. Wondering if because my groin is a bit weak should I just do lighter box squats. Say 80kg x 5 for like 5-8 sets till it gets a bit stronger.

Off to do a late night ME upper. I watched some videos from elitefts on turning the bench into a real full body lift. Going to try and implement that into it. Might review the vid b/f I go actually.

Figured out what I am going to do. Going to trial more of an assistance day than a DE lower day. Going to do:

Medium weight below parallel box squats SS light-weighted coassack squats. 5 reps 5 - 8 sets of squats. 12-15 reps cossack squats. 5-8 sets. This will really work the whole groin area.

Good mornings. 8-15 reps. 3-4 sets.

Bulg squats. 15-25 reps. 3-4 sets.

Behind back BB curls.

Today's workout... ME Upper

Close grip bench
bar x 20
40kg x 15
60kg x 8
70kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 3

In hinde sight I should have dropped down to 87.5kg instead of attempting 90kg again.

Incline DB press
55lb's x 15
55lb's x 12

Felt good. Maybe didn't go hard enough. Will move up to 60-70lb next time.

Horizontal Row
90lb x 15
120lb x 12
130lb x 8
140lb x 8
140lb x 8
140lb x 8

Skull crushers
bar x 20
20kg x 15 (est. bar 10kg.)
25kg x 12
25kg x 10

Abs
Roman Chair x 10
Decline sit-ups x 15
Kneeingly cable crunch all machines weight x 10 x 10 x10

-----------------------

Want to do some circuits tomorrow. Get in shape a little more and shed some pounds. I think this is better than dieting as I am a little hesitant to cut back on eating if it's going to effect my lifting. And then finish with a medicine ball ab circuit.

I want to mix a dumbell and barbell circuit. Plus burplee jumping pullups. And I want to test some floor press ideas. The gym is less than ideal, but I can still do it I think....

Circuit ideas from googling.

[uKazushi]

Figured out what I am going to do. Going to trial more of an assistance day than a DE lower day. Going to do:

Medium weight below parallel box squats SS light-weighted coassack squats. 5 reps 5 - 8 sets of squats. 12-15 reps cossack squats. 5-8 sets. This will really work the whole groin area.

Good mornings. 8-15 reps. 3-4 sets.

Bulg squats. 15-25 reps. 3-4 sets.

Behind back BB curls.

Today's workout... ME Upper

Close grip bench
bar x 20
40kg x 15
60kg x 8
70kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 3

In hinde sight I should have dropped down to 87.5kg instead of attempting 90kg again.

Incline DB press
55lb's x 15
55lb's x 12

Felt good. Maybe didn't go hard enough. Will move up to 60-70lb next time.

Horizontal Row
90lb x 15
120lb x 12
130lb x 8
140lb x 8
140lb x 8
140lb x 8

Skull crushers
bar x 20
20kg x 15 (est. bar 10kg.)
25kg x 12
25kg x 10

Abs
Roman Chair x 10
Decline sit-ups x 15
Kneeingly cable crunch all machines weight x 10 x 10 x10

-----------------------

Want to do some circuits tomorrow. Get in shape a little more and shed some pounds. I think this is better than dieting as I am a little hesitant to cut back on eating if it's going to effect my lifting. And then finish with a medicine ball ab circuit.

I want to mix a dumbell and barbell circuit. Plus burplee jumping pullups. And I want to test some floor press ideas. The gym is less than ideal, but I can still do it I think....

Circuit ideas from googling.

But before that I'm going to do the three hundred workout. So tomorrow will hopefully go...

25 pullups. Done however. full on cheating allowed.
50 deadlifts. 60kg.
50 pushups.
50 box jumps. Will be done onto a bench.
50 floor wipers with 60kg.
50 clean and press. Probably use a 40kg barbell.
25 pullups.

Circuit one
10 x dumbell squat
10 x dumbell swing
10 x dumbell alternating hand snatch
10 x dumbell backwards lunges
5 x push-up sprawls. wideouts 10 seconds between reps.

1 minute rest

Circuit two
10 x barbell hang cleans
10 x barbell rows
10 x barbell push-press
10 x barbell back squat
5 x push-up sprawls. wideouts 10 seconds between reps.

1 minute rest

Circuit three
10 x med-ball situp
10 x BW hyper extensions
10 x med-ball russian twist
10 x med-ball reverse russian twists
10 x med-ball v-up

Hopefully do the 300 workout in under 30 minutes. And then do the circuits in 20 minutes total.

[uKazushi]

But before that I'm going to do the three hundred workout. So tomorrow will hopefully go...

25 pullups. Done however. full on cheating allowed.
50 deadlifts. 60kg.
50 pushups.
50 box jumps. Will be done onto a bench.
50 floor wipers with 60kg.
50 clean and press. Probably use a 40kg barbell.
25 pullups.

Circuit one
10 x dumbell squat
10 x dumbell swing
10 x dumbell alternating hand snatch
10 x dumbell backwards lunges
5 x push-up sprawls. wideouts 10 seconds between reps.

1 minute rest

Circuit two
10 x barbell hang cleans
10 x barbell rows
10 x barbell push-press
10 x barbell back squat
5 x push-up sprawls. wideouts 10 seconds between reps.

1 minute rest

Circuit three
10 x med-ball situp
10 x BW hyper extensions
10 x med-ball russian twist
10 x med-ball reverse russian twists
10 x med-ball v-up

Hopefully do the 300 workout in under 30 minutes. And then do the circuits in 20 minutes total.

Changed my mind. I'm going to do the three hundred workouit today and leave it at that. Then use the other circuits interchangeably. So sometime this week ill go circuit 1x3, rest 1x3, rest, 1x3, rest, 1,x3, rest, circuit 3 repeating until CBF.

[uKazushi]

Lol. I guess I'm new to this kind of thing. Started the three hundred workout. It went like

300 Workout
25 pullups. Used assisted pullup machine, 20kg assistance.
20, 10, 10, 10 deadlifts.
20, 15, 10, 5, 5 push-ups.
10, 10, 10, 10, 10 box jumps
... about two sets into the box jumps I was feeling like vomiting, turned to **** from here on out.
20, 20, 20 floor wipers. Started getting a sore back.
10 clean and press, 10 cleans (40kg bar)
...gave up and went home.

Man I'm out of shape. I thought this kind of workout would be easier than it was.

I think I'll finish the whole workout next time. It seems good that I'm getting another 50 reps on my chest. 50 on my upper back and 50 on my lower back. Should help the rest of my lifts.

I'll do a lighter DB circuit after my next todays of lifting. Then try the 300 again after ME upper next week. Or if I can procure something to drag i'll leave the DB circuit in favour of some heavy drags and standing rope pulls and pushups. I think I might be able to get a tire woot, woot. Almost a sled!

[uKazushi]

Really bad Upper ME

Front squats
bar x 8
40kg x 5
60kg x 5
80kg x 5
85kg x 5
...felt wasted so done so I thought I'd just skip to 95kg x 5
95kg x 1
...sucks, last workout with front squats and I wanted to get at least 95x 5, preferably even get some in at 100kg x 2-4. Aww well. Not keen to do front squats any longer though because i'm scared that doing the lighter weights will cause me to decrease back squats.

Kneeling cable crunches SS hyperextensions
10 x BW SS 10 X 14 plates.

...gave up and went home. What a failure ='(

[uKazushi]

RE Upper

Floor press
50lb x 8
70lb x 8
85lb x 8
85lb x 5
70lb x 8
70lb x 8

DD pulldown
5 plates x 15
6 plates x 15
7 plates x 12
8 plates x 8
7 plates + 5lb x 8
7 plates + 5lb x 8

Throat pull
32kg x 15
32kg x 15
32kg x 15

DB raise SS DB shurg
15lb x 10 SS 85lb x 15
15lb x 10 SS 85lb x 15
15lb x 10 SS 85lb x 10

Zottoman Curls SS Side bends
20lb x 15 SS 85lb x 10
20lb x 15 SS 85lb x 10
20lb x 15

[uKazushi]

ME Upper / fail day

Took GF to gym. She ended up leaving without telling me. Only did...

Close grip BB press
bar x 10
40kg x 10
60kg x 5
80kg x 5
85kg x 5
90kg x 3&1/2

Maybe could have done a full set at ninety. Didn't have spotter.

DB incline bench
60lb x 8
60lb x 8

Had it set to a more of an incline. Was so hard I forget how bad my shoulders are.

...End of workout... I might finish up today with...

DB incline press again, DB rows, skull crushers, 21's, weighted sit-ups SS weighted leg raises

[uKazushi]

Finished my previous "fail" workout.

DB rows
50lb x 15
60lb x 12
70lb x 8
70lb x 8
70lb x 8

Facepull
60lb barbell x 15
60lb barbell x 15
60lb barbell x 15

Rope pulldowns
four sets, forget weights.

Had an thought. Stop tampering with the workouts because your bored and just do them. I am going to try WS4SB2, but just use the strongman day as a whatever I want day.

Lower ME

Box Squats
bar x 10
40kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 3
110kg x 4

Guess these are harder for me than regular back squats.

Unilateral split squats
BW x 10 each leg
BW x 10 each leg

Mucked around trying some 45 degree hyper's, regular hypers, machines felt eww. So I settled on stiff leg deads

Stiff leg deads
60kg x 8
60kg x 8
80kg x 8
80kg x 8

I want to up the intensity on the deads but **** the hamstring hurts even at 80kgs. I know I can handle 100, probably 120kg but i cringe at the pain it would induce. Would kill for a GHR at my gym.

[uKazushi]

RE Upper Back on WS4SBI
Barbell Bench Press
Bar x 10
40kg x 5 explosive
60g x 20 Had about 2-3 in the tank.
60kg x 18
60kg x 15

Tricept pushdowns
Three sets, don't know weight.

DD Bar pull-down
35kg x 20
45kg x 15
55kg x 12
65kg x 8
60kg x 8
60kg x 8

cable shoulder raise
11kg each arm x 10
11kg each arm x 10
11kg each arm x 10

Zottoman Curls
20lb x 15
20lb x 15
22.5lb x 10

Leg raises
BW x 20
...was going to do more with weight but girlfriend wanted to try some sit-up medicine ball partner thing. Did that for a a bit, it was very low intensity, then I did some med-ball hamstring work it was hard! I'm going to repeat the leg raises on ME upper but try adding some weight until I do an 8 set

[uKazushi]

ME Upper

Incline Bench
bar x 10
40kg x 10
50kg x 5
60kg x 5
65kg x 5
70kg x 5
75kg x 2&1/2

Incline's hard, I wonder if I can hit 80kg for 5 before I rotate to floor press.

BD Bench
60lb x 10
60lb x 10
60lb x 8

DB row
50lb x 15
60lb x 12
70lb x 8
70lb x 8
70lb x 8

Kneeling Scarecrow
1 plate x 15
2 plates x 15
..machines handle was broken so to frustrating to continue

Facepull for the final set
60lb x 15

Leg raise
BW x 10
15lb x 8
....wow that was harder than I though. I was holding a dumbell between my feet and I could feel my hip-flexors for the first time in my life ever like isolated/engaged/whatever I could feel them tense and working. Felt weird.

I've improved my DB press ROM a lot so I think that's why I'm weaker would be nice to press 10 with 88lb sometime soon. I'd feel strong if I did that.

[uKazushi]

O.K. After using some wooden boxes at another gym I have decided to build my own box!

Box squatting is awesome so I need a box to squat off!

I'm not sure how tall it's going to be yet. I need to measure it's going to be parrallel or sub-parrallel by 5cm or less. I also want a nicer pad than just the box so it dosn't look rubbish.

A lot of people seem to, from my googling, make these insainly strong boxes to box squat off. However do we really need it? I used some really basic ones to squat 120kg, not huge I know, but felt safe the whole time and can't see this changing at 200kg.

Basically I'm going to make a basic box, use screws and a drill to fix it together. Cut some handles into it, varnish it, and keep it as light as possible.

[uKazushi]

Lower

Box squats
bar x 10
40kg x 8
60kg x 5
80kg x 5
100kg x 5

Focused on getting my hips back really far onto the box. Plus didn't sleep well. Not sure which of these factors made 100kgs WAY harder than last time.

Single leg squats
BW x 10 each leg
40kg x 6 each leg

Swissball hamstring curls
BW x 15
BW x 12
BW x 10
BW x 5

These are hard man by the end I had to use my arms to stablize.

Didn't build my box but went to a gym with boxes and it got me thinking about mine.. pretty simple and they're strong as anything.

[uKazushi]

Upper RE

RE Bench
bar x 10
40kg x 5 - 1-2 pause, explode.
60kg x 25
60kg x 12
60kg x 9

Not sure what happened felt like I still had 1-2 in the tank. However next set I struggled for 12. After that 9, wow, all time low. Anyway I got 25 reps so I'm happy with that and I think I'd max out on 27.

One more set of these next RE day. Then swissball dumbell press for two weeks. Then dips for two - four weeks depending on whether or not they need special attention. Then test reps at 80kgs. Hopefully I'll make twenty reps by the time it comes around!

EZ bar skull crushers
est. 40kg x 8
est. 40kg x 8
est. 40kg x 8

I'm going to drop the little tricep work and just use skull crushers, floor presses, and dips instead.

DD bar pulldown
35kg x 15
45kg x 15
55kg x 10
55kg x 10

DB raise
20lb x 10 each shoulder
20lb x 10 each shoulder
20lb x 10 each shoulder

Zottoman Curls, final set 21's
20lb x 15
20lb x 15
20lb x 17 (of the 21 reps, haha)

Spread eagle sit-ups
BW x 20
+10kg x 15
+20kg x 15

These were suprisingly easy. Mind you I can do hardcore declines with a 20 so maybe I'll need a 30+ dumbell instead of a plate.

[uKazushi]

Went to gym with girl

DD bar
Mucked around with small weights and sets.

DB Shrugs
85lb dumbells x 20
85lb dumbells x 20
85lb dumbells x 20
85lb dumbells x 20

Abs
Side bends 95lb dumbell, 10 reps each side
Leg raises, 20 reps
Side bend 95lb, 6 reps each side
Leg raise, 15 reps
Spread eagle sit-up 20kg plate, 25ish reps, to easy??
Decline sit-up 20kg plate, 10 reps.

[uKazushi]

Upper ME

Incline smith
Bar only x warm-up

Incline bench
bar x 10
40 x 10
60 x 5
70 x 5
75 x 5
80 x 3

DB Bench
50lb dumbells x 15
70lb dumbells x 10
70lb dumbells x 6
70lb dumbells x 6

DB Row
50lb x 15
70lb x 10
70lb x 10
70lb x 10

Kneeling Scarecrows
2 plates x 15
2 plates x 12

Spread Eagle sit-ups
BW x 10
60lb dumbell x 15
60lb dumbell x 15
60lb dumbell x 15

[uKazushi]

A whole bunch of things conspired against me getting to the gym so I was delayed about a week on my ME lower. Man did I feel it!

ME Lower

Free squat
bar x 10
60kg x 7
80kg x 5
100kg x 5
110kg x 5
120kg x 3

Felt hard wasted here. I had expected to hit 120 x 5 and 130 x 1-3. I guess it wasn't to be. I hope I have a better turnout next time because I'll make sure it's exactly 1 week from today.

BSS
BW x 10 each leg
70lb x 8 each leg
100lb x 6 each leg

Swiss ball hamstring
x 10
x 10
x 10

Grip training
Used two 10kg plates to pinch together
30 second sets x 5

Man I must have poor grip I've seen peopel doing it for way longer with twenties.

[uKazushi]

One note is the squat felt really different. And my abductors were sore after so I guess I learnt to engage them more by box squatting.

[uKazushi]

Upper RE

DB Press on swissball
50lb x 15
70lb x 12
70lb x 9
70lb x 8

It's weird. So hard dosn't work your chest.

Oly bar skull crushers
bar x 10
30kg x 8
35kg x 8
40kg x 6

Wide grip lat pulldown
44kg x 15
55kg x 10
55kg x 10
55kg x 10
55kg x 7. Dropped to 44kg x 4.

Trying to get more volume on my back with less weight so I'll either try to get 55x12's next time or 50kg x 12+.

plate front raise SS DB side raise
10kg x 10 SS 15lb dumbells x 10
10kg x 10 SS 15lb dumbells x 10

Zottoman Curls
20lb x 15
25lb x 10
25lb x 10
25lb x 10

I've got a hard goal of 45lb dumbells on this lift.

Cable side bends
38kg x 10 each side
52kg x 10 each side
52kg x 10 each side
52kg x 10 each side

Hanging leg raise
BW x 10
BW x 10

[uKazushi]

ME Upper
45 degree incline bench
bar x 15
40kg x 8
60kg x 5
62.5 x 5 (wrong plates though they were 2.5's not 1.25's grr dumbie)
70kg x 3
35 degree incline
70kg x 5
75kg x 4

DB rows
20kg x 15 each arm
25kg x 10 each arm
27.5kg x 10 each arm
30kg x 10 each arm

Remembered I forgot a DB press!

Flat DB press
25kg x 10
32.5kg x 8
32.5kg x 8
32.5kg x 6

Facepulls
18kg x 15
24kg x 15

...went to watch sports on the courts

...ate lunch...

..came back!

Facepulls
24kg x 15
30kg x 15
36kg x 15
42kg x 12

GHR ...randomly since im hardly ever in a gym with a GHR
BW x 12 x 10 x 6 on different settings

spread eagle situps
15kg x 15
20kg x 15
25kg x 15
30kg x 15
35kg x 15

Russian twists
5kg x 8
10kg x 10
10kg x 8 ..woah hard

decline situp
20kg x 15
20kg x 10

Done!

[uKazushi]

AM Lower ME

Squats
bar x 10
40kg x 8
60kg x 6
80kg x 5
100kg x 5
110kg x 5
120kg x 1 ... man staying up till 3am really took it's toll.

BSS
BW x 10 each leg
70lb x 8 each leg

Swissball Hamstring
x 15
x 15
x 15

PM Upper RE

Swissball DB press
50lb dumbells x 20
60lb dumbells x 15
60lb dumbells x 12
60lb dumbells x 10

Skull crushers
bar x 10
25kg x 10
35kg x 8
35kg x 8

Lat pulldown
35kg x 20
45kg x 15
55kg x 10
50kg x 10

Facepull
20kg x 15
26kg x 15
32kg x 15...opsy wrong exercise.

Zottoman curls
20lb x 15
25lb x 10
27.5lb x 10

Am done.