More serious approach

[999666]

Hello guys, I'm starting this training journal to be basically able to keep better track of my progress and to be more consistent with sticking to the program.

Im soon turning 24 , from sweden and I've been working out for about 5 years in a row, my current bodyweight is about 250lbs(115kg) and im 6ft 4(193cm) but definitely not lean.

During the last 2 years ive had to deal with quite a few injuries, my lower back being the most recent one.
Theres a bunch of exercises which I've been avoiding the last 6 months like bb rows, cable rows( except high row), bb shrugs, squats, deads etc( even BP,Db press,db flyes etc are all done with feet on a bench) .
I'm gonna attempt incorporating squats from next week , although ill probably just start with 50 kg and move the weight up with small increments every week.

At the moment i'm doing a '4 day split'
Monday rest
Tuesday Front delts,middle delts,calves,lats,traps
Wednesday rest
Thursday: Chest/rear delts
Friday: Legs, Lats, Middle delts,calves
Saturday: rest
Sunday: Arms

I don't always stick to it flip rear delts often to friday aswell, middle delts sometimes to sunday when i'm running short on time.

Today's training: (at a different gym than my usual gym(gym sucked.. but my trainingspartner really felt like going there).

MP smith: (smith machine sucked(bb was about 7 kg as opposed to 20kg to the one im used to) + all of the benches were unable to put at a 90 degr angle( to save my lower back).

10x40kg (only plate weight)
10x50kg
10x70kg
6x100kg ( felt ****ed up for my back so i quit)


Db shoulder press : (75 degr angle)
8x32,5kg
12x37,5kg
11x37,5kg
9x37,5kg( really deep and slow reps)
13x32,5kg( idem)

Machine shoulder press: (the angle for this machine sucked as well, especially for my back and shoulders)
12x67,5kg ( fullstack)>35x40kg

Seated calf raise: (plate loaded)
20x65kg
20x85kg
10x95kg
17x85kg

Db lateral raise:
20x10kg
20x12,5kg
20x20kg

Plate lateral raise: (slow and strict)
12x15kg
10x15kg>20x10kg( db)

Lat pulldown: (wide grip/machine is heavier than regular lat pulldowns)
8x70kg
6x90kg (fullstack)
6x90kg
11x90kg( not strict)

Lat pulldown: (hammer grip
12x76.5kg
8x83kg
18x63.5kg

Straight arm rope pulldown: (cable crossover)
20x40kg
18x67.5kg
30x40kg

Db hammercurl:

20x25kg (alternating/not strict but definitely no pinwheel curls)
20x20kg (non alternating)
15x20kg (idem)

Db shrug:
10x45kg ( grip was ****ed up)
30x32.5kg( idem)
20x32,5kg( idem)

Conclusion:

This gym kind of ruined my training, had about 20 encounters with static electricity when touching db, bb etc which was utterly annoying as well.
My strength wasn't that bad today, although I didn't feel a 100%.
Might work out once more in this gym before going back to my regular one, from then on I'll be training harder and more focussed and it will be easier to keep track of my progress due the same equipment being used.


I'll be updating this as frequently as possible, might try to include some pictures as well of my current physique in the near future.

[999666]

Training thursday 17/02/2011

Bench press: (feet on bench)
20x50kg
12x70kg
5x90kg
5x110kg
5x110kg
5x110kg
5x110kg
7x110kg

Decline BP: (feet on bench)
10x80kg
10x100kg
10x100kg

Incline db flye+press: (idem)
12x25kg
12x32,5kg(20 sec rest)>13xpress
12x32,5kg(idem)>10xpress

Incline cable flye:
15x31kg
15x40.5kg
17x31kg

Conclusion:
Training went aok.

[999666]

Yesterday's 'session' :

Db lateral raise:
20x6kg¨
15x12.5kg
20x21kg
15x22,5kg
15x22,5kg

Seated calf raise: (plate loaded)
20x35kg
20x50kg
12x70kg
20x75kg
18x75kg>40x50kg

Db shrug: (issues with grip)
25x44kg
15x44kg
12x44kg>30x30kg

Reverse grip lat pulldow: (medium rip)
8x80kg
6x100kg
16x111kg
12x111kg>12x91kg

Close grip pulldown/high row:
12x90kg
15x80kg>15x70kg

Lying face pull:
28x102kg
30x102kg
40x80kg

Legpress: (45 degr)
20x120kg
20x180kg
25x180kg
20x180kg

Conclusion:

Training went alright but def not awesome.

[999666]

Today's training: (strict and slow neg)

Alternating db curl:
10x12.5kg
8x15kg
5x22,5kg
5x27.5kg
5x27.5kg
5x27.5kg
6x27.5kg
6x27.5kg

Incline db curl: (non alternating/60 degr)
5x25kg
5x25kg
7x25kg

db spider curl:
12x21kg
12x21kg (right only 11 reps)
20x15kg (+ some half reps)

Narrow grip BP: (feet on bench)
15x50kg
5x80kg
5x110kg
5x110kg
7x110kg

Wide grip pushdown: (ez bar)
15x60kg
15x80kg
15x102kg (fullstack +2x11kg db)

Close grip pushdown:
20x91kg
20x91kg>15x60kg

Rope overhead extension:
15x60kg
15x60kg>15x50kg

Rope pushdown:
15x45kg
15x45kg>12x35kg


Conclusion:
Training was pretty satisfying , strength also seemed better.

[999666]

Today's training:

MP smith: (90 degr/towards nose)
12x50kg
12x50kg
8x70kg
5x90kg
5x105kg
5x105kg
5x105kg
5x105kg
7x105kg

Db shoulder press:
5x38kg
5x38kg
10x38kg (30 sec rest)
17x25kg

Db lateral raise: (strict, slow neg)
15x11kg
15x12.5kg
15x15kg

1 Arm db lateral: (idem)
12x21kg
12x21kg
15x15kg

Seated calf raise: (plate loaded)
20x35kg
20x50kg
15x70kg
15x70kg
15x70kg
18x70kg
50x50kg

Plate lateral raise:
35x10kg
25x10kg
20x10kg

Stair calf raise:
54xbw
30xbw
25xbw

Lying legcurl: (strict)
15x100kg
15x130kg
8x160kg
8x160kg
8x160kg
17x120kg
24x80kg

Conclusion:
Training went pretty much alright.

[999666]

Today's training:

Pull up: (wide grip/strict)
5xbw
5xbw
5xbw
5xbw
5xbw

Pulldown: (medium grip)
8x80kg
6x100kg
10x122kg
11x122kg (30 sec rest)
12x100kg

Close grip pulldown:
8x90kg
12x111kg
8x111kg>12x91kg

Lying face pull:
12x80kg
32x112kg
24x112kg>20x91kg

Db shrug: (grip was already ****ed up)
30x38kg
14x38kg
25x34.5kg
20x34.5kg

Db hammer curl:
12x30kg
12x30kg
15x25kg (non alternating)

Alternating db curl:
15x18.5kg ( slow and strict)

1 arm pose curl:
10x30kg
7x40kg>10x30kg>10x25kg

Conclusion:

Went alright, although not that intense.

[999666]

Today's training:

Bench press: (feet on bench)
15x50kg
12x50kg
8x80kg
8x80kg
5x100kg
5x112,5kg
5x112,5kg
5x112,5kg
5x112,5kg
7x112.5kg

Guillotine press: (feet on bench)
8x80kg
9x100kg>11x80kg

Incline Db flye+press:
12x21kg
14x30kg(20 sec rest)>13press
14x30kg(20 sec rest)>9press
22x21kg

Pec deck:
22x100kg (fullstack)
15x100kg
17x100kg

Cable rope pushdown:
12x50kg
15x65kg

Pushdown: (ez bar/wide grip)
12x80kg (fullstack)
15x102kg(idem +2x11kg db)'
12x102kg>19x72kg(close grip)

1 arm pushdown:
15x35kg

1 arm overhead extension: (cable crossover)
18x35kg
20x25kg

Conclusion:
Not much reason to complain except some doms in my front delts from the previous workouts, taking 3 days off now.
Ps my weight is now up to 118.5kg

[999666]

Today's training

Alternating db curl:

8x17kg
5x24kg
5x28kg
5x28kg
5x28kg
6x28kg
8x28kg

Incline db curl: (non alternating)
5x26kg
5x26kg
5x26kg

1 arm spider curl:
7x22kg
5x22kg
10x17kg
20x12.5kg

Lat pulldown wide grip:
8x80kg
12x100kg
10x100kg>9x80kg

Close grip pulldown:
10x80kg
12x70kg>12x60kg

Straight arm rope pulldown:
20x40kg
20x60kg
30x40kg>20x30kg

Conclusion:
Different gym with different equipment but training went fine overall.

[999666]

Yesterday's training:

Db lateral raise:
15x10kg
15x14kg
20x22kg
15x22kg
15x17kg

MP smith: (slow/strict)
12x60kg
8x80kg
7x100kg
7x100kg
7x100kg

Db shoulder press:
16x32kg
13x32kg>13x24kg

Plate lateral raise:
40x10kg
25x10kg
22x10kg
15x10kg

Db shrug: (grip issues)
20x42kg
16x42kg
12x42kg
48x32kg
30x32kg
20x32kg

Lying face pull:
20x100kg
16x100kg
20x100kg
25x80kg

Machine lateral raise: (slow/strict)
15x45kg
15x45kg
15x35kg>15x25kg

Conclusion:
A bit below average sadly.

[999666]

Yesterday's training:

Bench press: (feet on bench)

20x60kg
10x60kg
8x80kg
5x100kg
5x115kg
5x115kg
5x115kg
5x115kg
6x115kg

Guillotine press: (feet on bench)
8x100kg
10x100kg>11x80kg

Incline db flye+press: (20 sec rest in between flye and press)
12x22kg
9x32kg+7press
9x32kg+8press>15x19kg

Chest press:
12x80kg
14x100kg>7x75kg

Conclusion:
Everything went pretty average

[999666]

Monday's training: (had a back/leg training as well on friday)
Alternating db curl:
10x14kg
6x19kg
6x26kg
6x28kg
6x28kg
6x28kg
6x28kg
9x28kg

Incline db curl: (70 degr/non alternating)
6x26kg
6x26kg
6x26kg>8x19kg

Db spider curl:
12x17kg>(20 sec rest)>6x17kg(idem)>4x17kg(idem)>10x12kg

Db shrug: (grip issues)
45x32kg
30x32kg
25x32kg
18x32kg

Narrow grip BP: (feet on bench)
15x60kg
5x80kg
5x100kg
5x112.5kg
5x112.5kg
8x112.5kg

Triceps pushdown:
20x60kg (wide grip)
15x80kg
17x100kg

15x90kg (close grip)
20x80kg

Rope pushdown:
8x70kg
12x50kg
12x40kg

1 arm rope pushdown:
20x25kg
20x25kg

Conclusion:

Training went great.

[999666]

Today's training: (some kind of deload)

Mp smith: (slow and strict)
12x50kg
5x80kg
5x100kg
5x100kg
5x100kg
5x100kg
5x100kg

Db shoulder press: (90 degr)
6x38kg
6x38kg
9x38kg

Db lateral raise:
15x15kg
16x21kg
20x21kg

15x15kg (20 sec rest in between the sets)
15x15kg
15x11kg

Lying face pull: (strict and slow)
30x80kg
30x80kg

Seated calf raise:
20x35kg
20x55kg
25x75kg
14x80kg>30x60kg

Conclusion:
Due lack of sleep/rest i kept most exercises relatively light.

[999666]

Today's training:

Lat pulldown wide:
10x80kg
6x100kg
8x125kg (with straps)
8x120kg
12x105kg
15x105kg (idem)

Reverse grip pulldown:
8x97.5kg
8x97.5kg
8x97.5kg

Close grip pulldown/high row:
10x97.5kg>10x75kg>12x65kg

Leg press: (45 degr)
20x110kg
8x140kg
8x170kg
20x190kg
30x190kg
20x190kg
20x190kg

Alternating db hammer curl:
11x30kg
8x30kg
12x22.5kg
12x22.5kg

15x21kg (non alternating)

Lying leg curl:
16x120kg
20x150kg
8x170kg>15x120kg
20x120kg

Conclusion:
Training's intensity was below average, didn't really feel any drive.

[999666]

Today's training:
Bench press: (feet on bench)
20x50kg
12x50kg
8x80kg
5x100kg
5x117.5kg
5x117.5kg
5x117.5kg

Narrow grip BP:
12x100kg
10x100kg
9x100kg

Incline db press: (triceps felt over used)
14x34.5kg
13x34.5kg
11x34.5kg

Incline db flye:
15x25kg
13x25kg
16x21kg

Pushdown: (ez bar)
12x60kg (wide grip)
12x80kg
18x92.5kg
16x92.5kg

21x80kg (close grip)
15x80kg

Rope overhead extension:
15x60kg
12x60kg>12x45kg

Rope pushdown:
20x40kg>20x25kg

Conclusion:
Training went aok considering the circumstances, taking the rest of the week off from training.

[999666]

Been training last week in a different gym.
A quick overview of last week:
Monday march the 14th:
alternating db curl:
6x16.4kg
6x21.2kg
6x29.1kg
6x29.1kg
6x29.1kg
6x29.1kg
6x29.1kg

Incline db curl: (non alternating)
4x26.4kg
4x26.4kg
4x26.4kg

1 arm Db spider curl:
3 sets

Lat pulldown wide:
3 sets
Reverse grip Lat pulldown:
2 sets

Close grip lat pulldown:
3 sets

Tuesday march the 15th: (light training)
Smith mp press:
10x50kg
10x50kg
8x70kg
7x90kg
7x90kg
7x90kg

Db shoulder press: (90 degr)
6x37kg
6x37kg
8x37kg

Db lateral raise:
3 sets

Db shrug:
3 sets

[999666]

Thursday march the 17th:
Bench press: (feet on bench)
20x50kg
8x80kg
5x110kg
5x120kg
4x120kg
4x120kg

Incline machine press: (plate loaded)
3 sets

Incline db press:
20x37kg
15x37kg
14x37kg

Incline db flye:
20x24kg
17x24kg

Dips machine:
2 sets

[999666]

Friday March the 18th:
reverse grip pulldown:
20 reps fullstack
18 reps fullstack
17 reps fullstack

Pulldown: (plate loaded/unilateral)
9x45kg( each side)
7x45kg( idem)
7x45kg( idem) + 2 drop sets

Close grip pulldown:
3 sets

Db lateral raise:
5 sets

Db shrug:
3 sets

Leg press:
20x50kg
8x100
8x130kg
8x180kg
20x230kg
20x230kg

Seated calf raise machine: (plate loaded)
5 sets

[999666]

Yesterday's training: (sunday March the 20th)

Alternating db curl:
10x16.4kg
7x21.2kg
7x29.1kg
7x29.1kg
7x29.1kg
7x29.1kg
8x29.1kg

Incline db curl: (non alternating)
5x26.4kg
5x26.4kg
5x26.4kg
12x21.1kg( non alternating)

1 arm spider curl:
12x21.2kg (right 10 reps)
20x16.4kg (right 15 reps)

Close grip BP: (feet on bench)
20x60kg
6x95kg
6x115kg
5x115kg
4x115kg
12x95kg

Wide grip tricep pushdown:
15x91kg( fullstack)
12x91kg

Close grip tricep pushdown:
20x70kg
15x70kg

Rope overhead:
18x60kg
12x60kg>12x45kg

Rope pushdown:
3 sets


More or less a light week, from this week ill be training a bit more serious.

[999666]

Tuesday 22/03/11

MP smith:
12x20kg
12x50kg
12x70kg
8x90kg
11x100kg
10x100kg
8x100kg (a bit deeper than usual)>12x80kg

Db shoulder press:
7x38kg
7x38kg
11x38kg>20x25kg

Db lateral raise:
15x11kg
15x21kg (wrist issues/lowering the weight)
15x15kg
15x15kg
15x15kg

Seated calf raise machine:
20x35kg
20x55kg
12x85kg
30x70kg
25x70kg

Db shrug:
40x38kg
36x38kg
30x38kg
24x38kg

Plate lateral raise:
46x10kg
20x10kg

Conclusion:
Training went pretty good.

[999666]

A simple back training today

Wednesday 23/03/11

Lat pulldown: (wide grip)
10x75kg
6x105kg
9x127.5kg
7x127.5kg
11x120kg>10x97.5kg>12x75kg

Close grip pulldown/high row:
11x100kg
10x100kg
10x100kg>10x80kg>12x60kg

Lying face pull: (first aimed at head then finishing of at chest height to focuss on middle traps/lats
25x105kg
25x105kg
25x105kg>20x85kg

Db hammer curl:
20x25kg
16x25kg
20x25kg (pinwheel curls at the end)
13x25kg
16x21kg

A simple but aok training.

[999666]

Bench press: (feet on bench)
20x50kg
12x50kg
8x80kg
5x110kg
5x120kg
4x120kg
4x120kg>12x100kg

Guillotine press: (feet on bench)
13x90kg
8x100kg
21x80kg

Incline db press: (idem)
13x38kg
10x38kg

Incline db flye: (idem)
16x22,5kg (left shoulder issues)
16x22,5kg
20x21kg

Pec deck:
3 sets

Training went fine but chest/shoulders felt still sore from presumedly tuesday.

[999666]

Training sunday 27/03/11

Alternating db curl:

10x15kg
8x21kg
3x25kg
3x30kg
3x30kg
3x30kg
3x30kg
7x30kg

Incline DB curl: (non alternating)
3x27.5kg
3x27.5kg
10x22.5kg

1 arm spider curl:
5x25kg (right)
7x25kg(left)
8x21kg(right)
10x21kg(left)
+ some drop sets

Db shrug:
50x38kg
30x38kg
30x38kg
25x38kg>25x27.5kg

Lat pulldown: (wide grip)
8x80kg
10x100kg
10x100kg
18x100kg (w/straps)

Reverse grip pulldown:
12x100kg
8x100kg (really wide grip)
16x80kg ( idem)

16x80kg ( close grip)

close grip pulldown/high row : (v handle)
15x80kg
12x80kg>12x60kg>12x50kg

Conclusion:
Strength wasn't optimal, also some issues with both wrists.

[999666]

Today's training: (monday 28/03/11)
Narrow grip BP: (feet on bench)
20x50kg
12x50kg
8x80kg
5x100kg
6x115kg
6x115kg
6x115kg

Db shoulder press:
7x38kg (issues with both shoulders traps/all very stiff/sore)
13x30kg
18x25kg
18x21kg
16x15kg

Db lateral raise: (same problem so kept it light and strict)
20x6kg
20x11kg
20x12.5kg
20x15kg
15x15kg
15x11kg

Plate lateral raise: (idem)
16x10kg>20x5kg

Pushdown: (ez bar)
12x60kg (wide grip)
12x80kg
12x95kg
12x110kg
12x95kg (issue with left shoulder)
15x95kg
25x80kg

25x60kg (close grip)

Rope overhead extension:
20x60kg
16x60kg>20x45kg

Conclusion:
Aside from the soreness in my delts/traps a pretty nice training, going to take 2 days off now from training to let my wrists recuperate as well.

[999666]

Bench press: (feet on bench)

20x50kg
12x50kg
8x80kg
5x100kg
1x120kg
3x122.5kg
3x122.5kg
3x122.5kg
3x122.5kg
3x122.5kg

Decline BP: (feet on bench)
12x80kg
14x100kg
12x100kg

Incline db press: (feet on bench)
12x30kg
18x38kg
13x38kg

Incline db flye: (idem)
20x25kg
16x25kg
20x21kg

Pec deck:
15x80kg
15x100kg>?x80kg

Conclusion:
Training went pretty neat, no complaints whatsoever.

[999666]

Last thursday's training:
db side raise:
5 sets

db shrug:
4 sets (38kg)

seated calf raise machine:
20x35kg
20x50kg
12x70kg
12x85kg
12x85kg
32x70kg

Lat pulldown:
w/up
20x100kg
16x100kg¨
16x100kg

close grip pulldown:
3 sets

Straight arm rope pulldown:
2 sets

[999666]

Last sunday's training:

Alternate db curl:
10x13.8kg
8x21.2kg
5x26.4kg
4x31.4kg
4x31.4kg
4x31.4kg
4x31.4kg
5x31.4kg

Incline db curl: (non alternating)
6x26.4kg
7x26.4kg
15x21.2kg
some alternating reps @ 21 kg

1 arm db spider curl:
12x21kg(R and L)
?x16.4kg>?x13.8kg

Close grip BP: (feet on bench)
20x60kg
12x80kg
8x100kg
4x117.5kg
4x117.5kg
4x117.5kg>9x100kg

Pushdown: (wide grip)
20xfullstack (98kg)
16x98kg
+ dropsets

Close grip pushdown:
2 sets

1 arm pushdown:
3 sets

Conclusion:
Training went allright.

[999666]

Today's training (05/04/2011)

Seated db shoulder press:
20x23.8kg
12x21.4kg
12x39.1kg
11x39.1kg
11x39.1kg

Standing MP : (no leg drive)
10x40kg
8x60kg
5x70kg
5x70kg
12x50kg

Hammerstrength unilateral pulldown/ row machine (plate loaded/weight per side):
5x50kg
13x40kg
10x40kg
25x30kg

Lat pulldown:
8xfullstack
12x?
12x?

Straight arm rope pulldown:
25x45kg
25x45kg

Conclusion:

Shortage of time, nevertheless an aok training.

[999666]

Thursday : (07/04/2011)

Bench press: (feet on bench)
20x50kg
12x50kg
8x80kg
8x100kg
1x120kg
3x122.5kg
3x122.5kg
2x125kg
6x115kg

Guillotine press:
12x85kg (feet on bench)
7x105kg
15x85kg

Incline db press:
15x39.1kg
13x39.5kg

Incline db flye:
17x26.4kg
13x26.4kg
16x23.8kg

Lying facepull:
3 sets ( 2 sets fulstack+ dropset)

Db lateral raise:
20x11kg
20x16.4kg
15x21.2kg
15x13.8kg

Plate lateral raise:
10kg 2 sets

Machine flye:
4 sets

Reverse pec deck:
3 sets

Conclusion:
****ty training, couldn't focus/concentrate, strength wasn't top notch either.
I dont always mention the weights, since its a different gym now which sadly has only numbers on each stack of weights.

[999666]

Training friday: (8/04/2011)

Wide grip pulldown: (lots of pain in my right shoulder sadly, so just 4 light sets)
4 sets

Hammerstrength 'row' (1 arm):
12x10kg
12x25kg
12x45kg
11x45kg>20x25kg
20x30kg

Close grip pulldown: (light sets)
4 sets

Db shrug: (idem, due to pain)
5 sets

Db hammer curl:
10x23.8kg
10x29.1kg
10x29.1kg
8x26.4kg>10x21.2kg

45 degr leg press:
12x50kg
12x100kg
12x150kg
12x200kg
12x240kg
12x240kg¨
12x240kg
15x240kg

Seated calf raise:
20x55kg
20x70kg
25x90kg
28x90kg
20x90kg>30x70kg


Conclusion:
Right shoulder feels completely ****ed, oddly only when doing pull movements, push movements dont seem to be that much affected.
Ill see if ill be able to train arms tomorrow or not.

[999666]

last sunday's training : (10/04/2011)
alternating db curl:
10x13.8kg
10x21.2kg
5x26.4kg
5x31.4kg
5x31.4kg
5x31.4kg
5x31.4kg
5x31.4kg

Incline db curl: (non alternating)
7x26.4kg
7x26.4kg
16x21.2kg

1 arm spider curl:
3 sets (lighter as usual)

Close grip BP: (feet on bench)
20x50kg
20x70kg
20x80kg
18x90kg

Triceps pushdown: (wide grip)
23x91kg ( fullstack)
15x91kg

+3 more sets

1 arm pushdown:
3 sets

1 arm db extension:
20x11kg
20x11kg




Training wednesday 13/04/2011 (some kind of deload due my shoulder issues)

Db shoulder press:
20x16.4kg
20x21.2kg
15x31.4kg
15x31.4kg
21x31.4kg

Mp smith:
20x50kg
20x70kg
20x70kg

Db lateral raise:
15x11kg
15x13.8kg
15x13.8kg
15x13.8kg

Plate lateral raise:
20x10kg



Training Thursday 14/04/2011

Hammerstrength pulldown machine: (uni lateral/plate loaded/weight per side)
12x15kg
12x30kg
12x45kg
12x45kg
15x35kg
20x30kg

Lat pulldown: (wide grip)
12x15 (25 plates is fullstack( no weight tags/indications)
12x18
12x18
15x18

Close grip pulldown:
12x19
12x19
15x17

1 arm pulldown( hammerstrength)
20x30kg
20x30kg
30x20kg

Db hammer curl:
12x26.4kg
12x26.4kg
12x26.4kg(30 sec rest)>9x21.2kg(idem)>12x16.4kg(idem)12x13.4kg

Conclusion:
Just kept it light to keep the stress on both of my shoulders a bit.

[999666]

Sadly haven't had time to update my journal, been training like regular though.
Yesterday's training. 25/04/2011

Alternating db curl:
10x13.8kg
8x21.2kg
6x26.4kg
7x31.4kg
7x31.4kg
7x31.4kg
7x31.4kg
7x31.4kg

Incline db curl: (non alternating/75 degr)
8x26.4kg
7x26.4kg

10x23.8kg>(30 sec rest)+ 6 alternating reps (65 degr)

Spider curl @ preacher bench
12x16.4kg
10x16.4kg>15x11kg(last reps are partial ones)

Close grip BP: (feet on bench)

20x50kg
12x70kg
12x90kg
15x97.5kg
12x97.5kg
11x97.5kg>16x70kg

Cable pushdown: (wide grip)
20x72kg
20x91kg
14x91kg
15x72kg>15x50kg

Rope overhead:
15x45kg
15x45kg
15x36kg

Rope pushdown:
2 sets

1 arm db extension: (overhead)
12x11kg
10x11kg
8x11kg

Conclusion:
Training went alright, no further complaints, will continue until i get 5x8 reps on alternating db curl then ill do alternating hammer curls for a week or 2.
Gonna update more regulary from now on as well.

[999666]

Today's training:

Db shoulder press:
20x11kg
20x21.2kg
12x31.4kg
20x36.9kg
17x36.9kg
17x36.9kg(30 sec rest)>15x26.4kg(idem)>26x16.4kg

Db shrug:
20x21.2kg
20x31.4kg
20x41.6kg
13x49.2kg (grip issues)>20x39.2kg

MP smith
12x60kg
10x80kg
10x80kg
13x80kg>15x60kg

Seated calf raise: (plate loaded)
30x40kg
20x60kg
12x85kg
24x100kg
20x100kg>30x75kg

Db lateral raise:
15x8.5kg
15x11kg
20x16.4kg
20x16.4kg
15x13.8kg>15x10kg

Conclusion:
Everything went really smooth today, a lot better than expected.

[999666]

Yesterday's training:

Front lat pulldown: (wide grip/(fullstack is 23 plates(no actual weight indication))

12x14plates
12x16
12x20
12x20
16x20

Reverse grip pulldown:
18x18 plates
12x18

Hammerstrength pulldown: (plate loaded/weight per side)
16x40kg
16x40kg
16x40kg

Hammerstrength 1 arm pulldown:
25x30kg
20x30kg

Close grip pulldown:
10x18plates
15x16
15x14

45 degr leg press: (plate loaded)
12x50kg
12x100kg
12x150kg
12x200kg
12x250kg
12x270kg
12x270kg

Alternating db hammer curl:
15x23.8kg
15x23.8kg

17x23.8kg (non alternating) +3 drop sets

Conclusion:
Training went fine, still taking it moderately easy for back but it seems to be paying off.

[999666]

Today's training:

Incline DB press: (45 degr/feet on bench)
20x11kg
20x21.2kg
20x31.4kg
21x41.6kg
19x41.6kg
16x41.6kg

Flat BP: (feet on bench)
12x50kg
12x70kg
5x90kg
10x100kg
10x100kg
11x100kg

Guillotine press: (feet on bench)
20x80kg

Seated calf raise: (plate loaded)
20x45kg
20x65kg
20x80kg
33x102.5kg
35x102.5kg
45x90kg

Db shrug:
25x31.4kg
25x36.9kg
25x41.6kg
25x44.3kg
50x34.1kg

Incline db flye: (45 degr/feet on bench)
25x26.4kg
23x26.4kg
22x26.4kg

Conclusion:
Everything went way better than expected.

[999666]

Today's training:

Alternating db curl:

10x18.8kg
5x26.4kg
8x31.4kg
8x31.4kg
8x31.4kg
8x31.4kg
8x31.4kg

Incline db curl: (non alternating)
9x26.4kg
7x26.4kg
10x23.8kg
6x23.8kg (alternating)

1 arm db spider curl: (preacher bench)
15x16.4kg +( some halv reps at the end)
10x16.4kg (idem)>10x11kg

Close grip BP: (feet on bench)
20x50kg
12x70kg
5x90kg
14x100kg
12x100kg
11x100kg

1 arm pushdown:
2 sets

Wide grip pushdown: (fullstack)
32x
25x
32x

Rope overhead:
10x45kg
15x63kg
12x63kg>14x50kg

1 arm db extension:
10x16.4kg
15x11kg>10x11kg(alternating between arms)>6x11 kg

Conclusion:
Everything went great, going to alter my program now a bit and focus more on other bodyparts.

[999666]

Today's training:

Seated db shoulder press:
20x11kg
20x21.2kg
12x31.4kg
12x39.2kg
12x39.2kg
16x39.2kg

Db lateral raise: (very strict)
12x8kg
12x11kg
12x13.8kg
12x16.4kg
12x18.8kg
12x18.8kg
15x13.8kg>15x8kg

Db shrug:
15x31.4kg
15x41.6kg
8x49.2kg (grip issues)
25x39.2kg
25x39.2kg
36x31.4kg

MP smith:
12x50kg
8x70kg
7x85kg
8x85kg
12x70kg
22x50kg

Seated calf raise:
20x50kg
20x70kg
20x90kg
20x110kg
20x110kg
22x110kg
40x90kg

15 min cardio (crosstrainer)

Conclusion:
Everything went great except db shrugs, need to work on my grip strength, also had some wrist issues.
Going to gradually add 5 min every week to every cardio session, also will need to decrease the time i spend in the gym to about 1 h instead of close to 2h like today.

[999666]

today's training:

Front lat pulldown: (wide grip/(fullstack is 23 plates(no actual weight indication))

12x14plates
12x16
12x21
12x21

Reverse grip pulldown:
12x19 plates
15x19

Hammerstrength pulldown: (plate loaded/weight per side)
12x30kg
12x40kg
10x50kg
10x50kg>12x40kg

1 arm hammerstrength pulldown:
28x30kg


Close grip pulldown:
12x14plates
15x16>12x14plates

45 degr leg press: (plate loaded)
12x100kg
12x150kg
12x200kg
12x250kg
12x280kg
12x280kg

Lying leg curl:
5 sets

Alternating db hammer curl:
18x26.4kg
12x26.4kg

Seated db hammer curl: (non alternating)
12x21kg (strict)
14x21kg (non strict)>5x16.4kg(alternating db curl(really strict/40 sec rest)>5x16.4kg(idem)

Reverse pec deck: (light/Strict)
5 sets

15 min cardio: (crosstrainer)

Although strength wasn't superb still a pretty neat training session.

[999666]

Today's training:

Incline db press: (feet on bench)
20x13.8kg
20x23.8kg
12x34.1kg
12x44.2kg
16x44.2kg(40 se rest)>17x34.2kg

BP: (feet on bench)
15x50kg
12x70kg
5x90kg
11x100kg
11x100kg(30 sec rest)>18x80kg

Incline db flye: (idem)
15x29.1kg
19x29.1kg(30 sec rest)>20x21.2kg

Rope overhead:
12x45kg
12x68kg( right elbow issues)

1 arm cable overhead:
17x32kg
16x32kg>?x27kg

1 arm pushdown:
22x22kg

15 min cardio

Conclusion:
Body didn't feel a 100% due lack of recuperation days but training went fine, will take tomorrow off, arm training on sunday.

[999666]

Today's session:

Narrow grip BP: (feet on bench)
20x50kg
12x50kg
8x70kg
5x90kg
8x105kg
8x105kg
10x105kg(1 min rest)
17x85kg

Dips machine: (no weight tags on the stack)
15x10 plates
15x15 plates
30x20 plates (full stack)

Pushdown: (wide grip/ez bar)
15x72kg
23x91kg (full stack)
15x91kg(slow/strict)
20x91kg>15x72kg(last set close grip)

1 arm db extension: (overhead)
R:15x16.4kg
L:20x16.4kg
R:13x.16.4kg
L:15x16.4kg
R:11x16.4kg
L:13x16.4kg

Db hammer curl: (non alternating)
10x13.8kg
8x21.2kg
12x26.4kg (strict)
15x26.4kg

Alternating db curl:
12x21.2kg (very strict)
17x21.2kg

Preacher curl:
18x18.8kg
16x18.8kg(last reps are half reps)>?x13.8kg

Db shrug: (slow/strict)
20x31.4kg
20x34.1kg
20x36.9kg
20x39.1kg
25x41.6kg>20x34.1kg

Conclusion:
Training went allright, going to implement more structure in my training sessions the coming 3 weeks, next week i'll deload on some exercises to prepare for heavier weights being used the following week.

[999666]

Today's session:

Seated db shoulder press:
20x11kg
20x21.2kg
30x31.4kg
26x31.4kg
24x31.4kg

MP smith:
16x20kg
16x40kg
12x60kg
9x85kg
9x85kg
10x85kg

Db lateral raise: (strict)
12x8kg
12x11kg
12x13.8kg
12x16.4kg
12x18.8kg
12x21.2kg
20x16.4kg
20x13.8kg
15x11kg

Seated calf raise:
20x35kg
20x55kg
20x70kg
20x85kg
20x100kg
13x115kg
14x115kg>15x100kg

front lat pulldown: (fullstack 23 plates)
12x14plates
12x18plates
22x20plates
18x20plates

Reverse grip pulldown:
15x20plates
12x20plates

Close grip pulldown:
15x18 plates
12x20plates>12x16 plates

Alternating db hammer curl:
20x23.8kg
20x23.8kg

Seated db hammer curl: (non alternating)
13x21.2kg
15x21.2kg(non strict)>6x16.4kg(last set strict alternating db curl)(1min rest)>9x16.4kg

20 min cardio:

Conclusion:
Kept some exercises light to recuperate better for next week, everything went smooth.

[999666]

Today's training:

Incline db press: (feet on bench)
20x16.4kg
20x26.4kg
30x36.9kg
28x36.9kg
20x36.9kg(strict/slow reps)

BP: (feet on bench/not to failure due not having a spotter)

12x50kg
12x70kg
5x90kg
11x100kg
10x100kg

Guillotine press: (idem)
11x90kg(30 sec rest)
20x70kg(idem)
25x50kg

Incline db flye: (feet on bench)
23x23.8kg(slow/strict)
20x23.8kg>15x16.4kg

Db shrug:
20x34.1kg
20x41.6kg
20x41.6kg
20x41.6kg>25x31.4kg

1 arm overhead extension: (cable crossover)
12x22kg
12x27kg
16x32kg>20x22kg

1 arm pushdown:
12x22kg
12x32kg
12x42kg>11x32kg>14x22kg

20 min cardio

Conclusion:
Training went smoothly like last time.

[999666]

Been ill for a couple of days, didn't feel a 100% yet but still gave it a go.

Db Hammer curl: (non alternating)
10x13.8kg
8x21.2kg
20x26.4kg(non strict)
15x26+8 alternating reps (23 reps in total)

Alternating db curl:
15x21.2kg(strict)
21x21.2kg

Preacher curl:
20x21kg( half reps)
16x16.4kg(full reps)>?x11kg

Db lateral raise:(very slow/strict reps)
12x6kg
12x11kg
12x13.8kg
12x16.4kg
12x16.4kg>12x11kg>15x8kg

Wide grip pulldown: (fullstack 23 plates)
12x14 plates
12x18 plates
9x20 plates>12x16 plates

Close grip pulldown:
12x14 plates
10x17plates
10x17plates>12x14plates

plate lateral raise:
30x10kg
20x10kg

1 arm hammerstrength pulldown: (plate loaded)
15x25kg
25x35kg
18x35kg
2 arm hammer strength pulldown
20x25kg(no rest between last set)>25x15kg

25 min cardio

Conclusion:
Considering my physical state everything went way better than expected.

[999666]

Yesterday's session:

Db shoulder press:
20x13.8kg
20x23.8kg
20x34.1kg (strict/controlled reps)
26x34.1kg>20x23.8kg

MP smith:
12x20kg
10x40kg
10x60kg
10x85kg
12x85kg>16x65kg

Db shrug:
25x31.4kg
25x36.9kg
25x41.6kg
32x44.1kg
45x34.1kg

Close grip BP: (feet on bench)
12x50kg
8x70kg
4x90kg
13x95kg
11x95kg>14x75kg

Pushdown: (wide grip/strict)
15x120lbs
15x160lbs
15x180lbs
15x180lbs>?x140lbs

Overhead db extension: (1 arm)
12x16.4kg
15x13.8kg
15x11kg>15x8kg

25min cardio

Conclusion:
Training went alright, my left shoulder feels sadly a bit sensitive so didn't dare to go heavy either this week, hopefully next week.

[999666]

Today's training:

Incline db press: (feet on bench)
20x11kg
20x21.2kg
12x31.4kg
22x41.6kg(pretty controlled reps)
22x41.6kg>14x31.4kg

BP: (feet on bench)
12x50kg
8x70kg
4x90kg
12x100kg
13x100kg

Guillotine press: (idem)
13x90kg>14x70kg

Incline db flye: (idem)
15x29.1kg
14x29.1kg(pain in left shoulder)>13x21.2kg

25min cardio

Conclusion:
Training went great overall.

[999666]

Training of today.

Db lateral raise:
15x8kg
15x11kg
15x16.4kg
15x21.2kg
15x21.2kg(30 sec rest)
18x16.4kg(idem)
15x11kg>15x8kg

Hammerstrength front pulldown: (plate loaded/weight per side)
12x35kg
12x50kg
12x50kg
18x40kg

1 arm front pulldown: (same machine)
22x35kg

Reverse grip lat pulldown: (fullstack is 23 plates)
12x15plates
10x18plates
10x20 plates
8x20 plates (grip issues)>12x17plates

Close grip pulldown: (v handle)
13x16plates
14x16plates

plate lateral raise:
32x10kg
26x10kg

Straight arm rope pulldown:
20x32kg
20x36kg



Seated calf raise: (plate loaded)
20x35kg
20x55kg
20x75kg
20x95kg
20x95kg
40x95kg

Db shrug:
30x36.9kg
30x36.9kg
44x36.9kg

45 degr leg press:
12x50kg
12x100kg
12x150kg
12x200kg
12x250kg
12x290kg
(didn't feel well so had to stop)

25 min cardio

Conclusion:
Except having some stomach issues everything went pretty smoothly.

[999666]

Today's session:

Close grip BP: (feet on bench)
20x70kg
8x70kg
4x90kg
10x105kg
10x105kg
11x105kg(30 sec rest)>16x85kg

1 arm db extension: (behind head)
12x21kg (pain in right elbow)(1 min rest)
15x16kg(idem)
18x11kg

Pushdown: (wide grip)
12x120lbs
12x150lbs
12x180lbs
18x200lbs>15x160lbs>20x120lbs(20 sec rest)>12x120lbs( drop sets were executed close grip)

1 arm cable overhead extension:
15x18kg
15x27kg
12x32kg>?x22kg>?x13kg

Db hammer curl: (non alternating)
10x13.8kg
8x21.2kg
16x29.1kg( non strict)
10x29.1kg+10x29.1kg(last 10 were alternating reps)=20 reps in total

Alternating db curl:
12x23.8kg(strict reps)
18x23.8kg

Db preacher curl:
16x21kg( not full rom)
18x16kg
20x13.8kg

25 min cardio

Conclusion:
Everything went fine.

[999666]

Today's session:
Db shoulder press:
20x11kg
20x21kg
12x31.4kg
13x41.6kg
1x41.6kg(passed out for a split second and lost control, probably due insufficient breathing/20 sec rest)>8x41.6kg(30 sec rest)
16x31.6kg

MP smith:
20x20kg
12x50kg
8x70kg
8x87.5kg
8x87.5kg
10x87.5kg>14x67kg

DB lateral riase:
16x11kg
16x16.4kg
16x18.8kg
20x18.8kg>15x13.8kg>15x11kg

Wide grip lat pulldown: (fullstack 23 pl)
8x14pl
6x18pl
10x21pl
14x21pl>16x18pl

1 arm hammerstrength front pulldown : (plate loaded)
12x30kg
12x40kg
10x50kg>15x40kg

2 arms hammerstrength front pulldown:
20x30kg

Alternating db hammer curl: (arms/wrists felt exhausted)
12x31.4kg
8x31.4kg

DB shrug:
20x31.4kg
20x41.6kg
20x31.4kg


Incline db hammer curl:
12x23.8kg(30 sec rest)
10x16.4kg (strict/controlled reps) (alternating db curl)

30 min cardio

Conclusion:

Training went alright although i nearly passed out with the db shoulder presses.

[bblazev14]

I don't keep a journel... do you think it's necessary to have good strength gains and not waste time in the gym??

[bblazev14]

was it something you ate? Some times when I do abs I feel like throwing up alil but I usually just slow down because I workout pretty fast!

[999666]

Today's session:

Incline db press: (feet on bench)
20x16.4kg
12x26.4kg
12x36.9kg
16x46.8kg
15x46.8kg(30 sec rest)
17x36.9kg

BP: (feet on bench)
12x50kg
10x70kg
5x90kg
8x105kg
8x105kg
10x105kg(1 min rest)
16x85kg( guillotine press)

Incline db flye: (idem)
15x31.4kg
15x31.4kg>20x21.2kg

Wristroller( in a barbell rack/not holding it up):
10 sets 20 kg plate (last 4 sets 20 sec rest in between)

Conclusion:
Training went fine, incorporated some forearms now as well,
will do those every thursday and sunday.
Might go heavier on db presses for one more week before i replace the starting exercise.

[999666]

Yesterday's session:

Db lateral raise:
15x8kg
12x13.8kg
10x18.8kg
8x23.8kg
8x23.8kg(30 sec rest)
20x18.8kg
20x16.4kg>15x11kg>15x8kg

Hammerstrength front pulldown: (plate loaded)
12x35kg
12x50kg
12x50kg(30 sec rest)
20x35kg

Db shrug:
15x31.4kg
15x36.9kg
15x41.6kg
17x46.8kg
20x46.8kg>25x36.9kg>30x31.4kg

Reverse grip lat pulldown: (23 plates/fullstack)
8x14pl
8x18pl
12x20pl
12x20pl>12x16pl

1 arm db lateral raise:
25x10kg
22x10kg>16x5kg

Close grip pulldown:
3 sets light weight(dont recall the reps/sudden grip issues)



Straight arm rope pulldown:
30x100lbs
30x80lbs

Lying face pull:
20x130lbs
20x160lbs
20x180lbs

45degr legpress:
12x100kg
12x150kg
12x200kg
12x250kg
12x300kg(not really deep)

Lying legcurl:
12x120lbs
12x150lbs
12x150lbs>20x100lbs

30min cardio:

Conclusion:
Training went alright but definitely will need to incorporate more leg work within the following weeks.

[999666]

Training of today:

Alternating db curl:
10x13.8kg
5x21.2kg
5x26.4kg
3x31.6kg
1x34.1kg
1x34.1kg
1x34.1kg
1x34.1kg
5x34.5kg

Incline db curl: (non alternating)
11x26.4kg
9x26.4kg(1 min rest)
7x23.8kg(strict alternating reps)

1 arm db spider curl:
12x21.2kg(left 13 reps)
10x21.2kg>8x13.8kg

Rope hammer curls:
12x100lbs
10x140lbs>12x110lbs>16x80lbs

Close grip BP : (feet on bench)
12x50kg
10x70kg
5x90kg
11x105kg
11x105kg
11x105kg

Wide grip pushdown: (ez bar)
12x140lbs
12x170lbs
25x200lbs
16x200lbs>?x160lbs

1 arm pushdown:
4 sets

1 arm overhead db extension: (alternating arm)
15x13.8kg>12x13.8kg>?x13.8kg

Wristroller : (20kg plate)
12x

30 min cardio

Conclusion:
Training went fine, going to add a rep every week on the alternating db curl, so ill hopefully end up in 7 weeks on 5x8x34.1kg.

[999666]

Today's training:

Db shoulder press:
20x13.8kg
12x23.8kg
12x34.1kg
10x44.2kg (can't go all out due risk of fainting)
9x44.2kg(idem)>8x34.1kg

MP smith:
12x50kg
8x70kg
9x87.5kg
9x87.5kg
10x87.5kg

Db lateral raise:
15x11kg
15x13.8kg
15x16.4kg
20x16.4kg
15x16.4kg>15x11kg>12x8kg

Front lat pulldown: (fullstack=23plates)
12x14pl
8x18pl
15x21pl
10x22pl>12x18pl

Hammerstrength 1 arm pulldown: (plate loaded)
12x30kg
12x40kg
15x50kg
15x50kg>12x40kg
22x30kg(2 arms)

Straight arm rope pulldown:
26x120lbs
20x80lbs

Db shrug
20x31.4kg
27x41.6kg
22x41.6kg>20x31.4kg

Db hammer curl: (non alternating)
8x26.4kg+5 alternating reps
10x26.4kg+10 alternating reps

Incline alternating hammer curl:
12x23.8kg>10x16.4kg

35min cardio

Conclusion:
No complaints other then the training being way too long.

[999666]

Yesterday's session:

Incline db press: (feet on bench)
20x18.8kg
12x29.1kg
12x39.2kg
12x49.4kg
9x49.4kg>8x39kg

BP: (feet on bench)
12x50kg
8x70kg
4x90kg
8x105kg(failed 9 rep)
7x105kg
7x105kg

Guillotine press: (Idem)
11x90kg>16x70kg

Incline db flye:
14x31.4kg
11x31.4kg>18x21.2kg
22x21.2kg

1 arm overhead cable extension:
15x22kg
20x32kg
17x32kg
30x22kg

Wristroller: (@shoulder height)
12 sets 22.5kg

35 min cardio:

Conclusion:
Felt pretty weak, training definitely didnt go as planned, shoulderst and triceps felt still pretty tired from last tuesday, also quit (for a while) taking caffeine tabs and drinking coffee.. which also definitely played a major role in my strength loss.

[999666]

Yesterday's training:

Hammerstrength front pulldown: (plate loaded/weight per side)
15x30kg
12x45kg¨
10x55kg
10x55kg
16x45kg>18x35kg

Db lateral raise:
15x8kg
15x13.8kg
25x18.8kg
20x16.4kg>20x11kg (no rest between this set and next exercise)

1 arm plate lateral raise: (very strict)
20x5kg
20x5kg

Reverse grip pulldown: (fullstack 23plates)
12x14pl
8x18pl
14x21pl
12x21pl

Close grip pulldown:
12x18pl
?x18pl>12x15pl

Lying face pull:
20x180lbs
25x200lbs(last reps aimed at chest)
?x200lbs>?x160lbs

Leg press: (45 degr/plate loaded)
15x100kg
15x150kg
15x200kg
15x200kg
15x200kg

1 legged legpress: (idem)
12x70kg
15x80kg
15x80kg>25x60kg

Db shrug:
20x31.4kg
36x41.6kg
20x41.6kg(grip issue)
25x41.6kg>20x31.4kg>20x21.2kg

35min cardio:

Conclusion:
Training went alright, still need to crank up my leg training a notch the following weeks.

[999666]

Yesterday's session:

Alternating db curl:
10x13.8kg
5x21.2kg
5x26.4kg
3x31.4kg
2x34.1kg
2x34.1kg
2x34.1kg
2x34.1kg
6x34.1kg

Incline db curl: (non alternating)
10x26.4kg
7x26.4kg (30sec rest)
6x23.8kg(alternating)

1 arm db spider curl:
14x21.2kg
11x21.2kg>7x13.8kg

Rope hammer cable curl:
12x120lbs
12x140lbs>10x110lbs>20x80lbs

Narrow grip BP: (feet on bench)
15x50kg
10x70kg
5x90kg
12x105kg
11x105kg>15x85kg>21x65kg


Ez bar pushdown:
12X160lbs
26x200lbs
15x200lbs(very strict)

1 arm reverse grip pushdown:
12x30lbs
15x50lbs
15x50lbs>?x30lbs

1 arm db overhead extension:
15x13.6kg
12x13.6kg>10x11kg(some forced reps)
12x11kg(idem)

35 min cardio

Conclusion:
Training went alright although my strength wasn't at 100%.

[999666]

Yesterday's training:

MP smith: (deep/strict reps)
20x20kg
12x50kg
8x70kg
8x90kg
8x90kg
10x90kg>15x70kg>?x50kg

DB shoulder press:
12x34kg
19x34kg>17x23.8kg>16x13.8kg

Lat pulldown: (wide grip/fullstack 23plates)
10x14pl
8x18pl
12xfullstack
12xfullstack>12x18pl>12x13pl

Front lat pulldown hammerstrength: (plate loaded/weight per side)
12x30kg
8x45kg
10x50kg
10x50kg>16x35kg>20x20kg

Db lateral raise: (strict reps)
12x8kg
12x13.8kg
12x16.4kg
20x16.4kg>15x13.8kg
15x11kg>20x8kg

Db shrug:
20x34.1kg
25x44.2kg
24x44.2kg>20x34.1kg>20x23.8kg

Straight arm rope pulldown:
2 light sets to failure

Db hammer curl: (non alternating)
8x16.4kg
18x26.4kg (13reps+5 alternating reps)(1 min rest)
10x26.4kg( alternating reps)

Incline db hammer curl:
?x23.8kg(no rest)
8x16.4kg( strict alternating db curl reps)

40 min cardio

Conclusion:
Strength wasn't optimal either this training, however everything still went as planned.
Going to upload pictures soon of my progress.

[999666]

Yesterday's session:

Bench press: (feet on bench)
15x50kg
12x50kg
8x70kg
5x90kg
5x110kg
5x110kg
10x110kg

Guillotine press: (idem)
14x95kg
12x95kg>16x75kg

Incline db press: (idem)
17X36.9kg(strict reps)
19x36.9kg>?x26.4kg

Incline db flye: (idem)
25x26.kg(1 min rest)
15x26.4kg>15x21.2kg(30 sec rest)
20x16.4kg

1 arm pushdown:
12x27kg
10x36kg
12x45kg
16x41kg(right only 12 reps)>?x32kg>12x22kg

1 arm cable overhead extension:
3 light sets

Wristroller: (25 kg plate @ chestheight)
12x

Conclusion:
Training went fine, shoulders felt still a bit sore from tuesday though.

40 min cardio

[999666]

Yesterday's session:

1 arm hammerstrength pulldown: (plate loaded/weight per side)
12x35kg
8x45kg
16x55kg(18 reps left)
12x55kg(14 L)
16x45kg(18 L)
20x35kg(22 L)

Reverse grip pulldown: (medium grip/fullstack 23pl)
8x14pl
6x18pl
10x21pl(grip issue)
10x21pl(idem)>?x18pl>?x15pl

db lateral raise:
15x8kg
15x11kg
15x16.4kg
25x21.2kg
25x21.2kg
30x16.4kg

Seated calf raise: (plate loaded)
30x40kg
20x60kg
20x80kg
12x95kg
20x110kg
17x110kg>32x90kg

Close grip pulldown: (fullstack 23plates)
8x16pl
12x18pl
12x18pl>12x15pl

1 arm plate lateral raise: (Strict)
25x10kg
25x5kg
25x5kg

Db shrug:
20x31.4kg
30x41.6kg
30x41.6kg
30x41.6kg>30x31.4kg

45 degr legpress:
15x50kg
15x100kg
15x150kg
15x210kg
15x210kg
15x210kg

40 min cardio

Conclusion:
Strength wise everything went really great, sadly I seem to have some inpinched nerve in my lower back radiating to my legs which is troubling me the past few days and felt it also badly when doing leg press so therefore had to skip the 1 leg legged press.

[999666]

Yesterday's session:

Alternating db curl:
10x13.8kg
5x21.2kg
5x26.4kg
3x31.4kg
3x34.1kg
3x34.1kg
3x34.1kg
3x34.1kg
6x34.1kg

Incline db curl: ( non alternating)
10x26.4kg
8x26.4kg
12x23.8kg(alternating reps)

1 arm db spider curl:
10x23.8kg
12x21.2kg
10x18.8kg(Left 12 reps)>8x13.8kg

Close grip BP: (feet on bench)
15x50kg
8x70kg
4x90kg
8x107.5kg
8x107.5kg
10x107.5kg(30 sec rest)
16x90kg

Wide grip pushdown:
12x160lbs
26x200lbs(fullstack)
16x200lbs(strict/full reps)>?x160lbs

Reverse grip 1 arm pushdown:
15x40lbs
12x60lbs(right 15 reps)
12x60lbs
20x50lbs>?x40lbs

1 arm db overhead extension:
12x16.4kg (+some forced reps)
10x16.4kg
15x13.8kg>?x11kg(+some forced reps)

Wristroller: (chestheight/25kg)
15x

40 min cardio

Conclusion:
Strength was fine, training took way too long though due having too rest excesively between those alternating db curl sets, the next weeks will be really tough to complete since im adding a rep every week to them.

[999666]

yesterday's session:

MP smith:
12x50kg
8x70kg
9x90kg
9x90kg
12x90kg>17x70kg

Db shoulder press:
12x31.4kg
16x36.9kg
14x36.9kg(30 sec rest)
20x26.4kg>16x16.4kg

Wide grip pulldown: (fullstack 23 plates)
10x14pl
8x18pl
10x23pl
12x23pl
18x19pl

Hammerstrength front pulldown: (plate loaded/weight per side)
12x35kg
12x50kg
12x50kg(1 min rest)
19x40kg(idem)
20x30kg

Seated calf raise: (no spotter so not to failure)
30x40kg
20x60kg
20x80kg
30x100kg
25x100kg
30x100kg
30x100kg
30x80kg>?x60kg

Db lateral raise: (relatively strict)
12x8kg
12x11kg
12x13.8kg
20x18.8kg
20x18.8kg>15x16.4kg

Straight arm rope pulldown:
20x120lbs
20x100lbs
20x80lbs

Db shrug:
20x31.4kg
37x41.6kg(1 min rest)
20x41.6kg(grip issues)>20x34.1kg

Db hammer curl: (non alternating)
14x26.4kg+4 alternating reps:18 reps
12x26.4kg+6 alternating reps:18 reps (30 sec rest)
12x21.2kg>?x16.4kg

1 arm pinwheel curl:
18x13.8kg(right)
20x13.8kg(left)

45 min cardio

Conclusion:
Strength was optimal but started to feel nauseous after the shoulder presses which caused my work out to lose a lot of its intensity resulting in everything taking way too long.

[999666]

Yesterday's session: (early in the morning for a change, due not having time the rest of the day)

Bench press: (feeling weak and having no spotter i decided not to push it/95KGfeet on bench)
20x50kg
12x50kg
8x70kg
4x90kg
6x110kg
6x110kg
8x110kg

Guillotine press: (idem)
12x95kg
23x75kg

Incline db press:
17x39.2kg
16x39.2kg(30 sec rest)
20x29.1kg

Incline db flye:
21x26.2kg.
22x21kg>20x16.4kg

1 arm cable press down:
15x27kg
8x41kg
20x50kg
18x50kg

1 arm cable pushdown:
?x32kg
?x32kg>?x22kg>?x13kg

1 arm cable overhead:
2 light sets

Wristroller: (chestheight/27.5kg)
12x

No cardio due no time(Sadly)

Conclusion:

Felt weak and tired due lack of sleep/rest, also training 9 am in the morning wasn't helping either, these conditions taken into consideration i'm quite pleased with my performance.

[999666]

Haven't had the time to update my journal the past couple of days.

Trained as usual back/traps/middle delts/legs on friday but sadly dont recall enough to mention the whole training.Just some personal records from friday.
Db lateral raise:
20x23.8kg
20x23.8kg
30x18.8kg

1 arm Hammerstrength pulldown: (plate loaded weight per side)
11x60kg (left 13 reps)
11x60kg(left 13 reps)



Last sunday's training:

Alternating db curl:
10x13.8kg
5x21.2kg
5x26.4kg
3x31.4kg
4x34.1kg
4x34.1kg
4x34.1kg
4x34.1kg
7x34.1kg

Incline db curl: (non alternating)
9x26.4kg
8x26.4kg
10x23.8kg(strict/alternating reps)

1 arm db spider curl:
12x23.8kg
13x21.2kg
11x21.2kg(left 12 reps)>10x13.8kg(left 11 reps)

Close grip BP: (feet on bench)
15x50kg
8x70kg
4x90kg
9x107.5kg
9x107.5kg
10x107.5kg>14x90kg

Wide grip pushdown:
12x120lbs
12x160lbs
30x200lbs(fullstack/1 min rest)
16x200lbs(strict reps)
20x200lbs

1 arm reverse grip pushdown:
12x22kg
12x32kg(right 15 reps)
12x32kg(right 14 reps)>?x22kg

1 arm db overhead extension:
12x16.4kg(+ some forced reps)
15x13.8kg(idem)
15x11kg(idem)

Conclusion:
Everything went great, need to stress that those alternating db curls are executed in a very cheaty way(Not all of them), so far that seems the best way to get my arms to grow.

Updating with pics later on today as well.

[999666]

Yesterday's session:
MP smith:
15x20kg
12x50kg
8x70kg
10x90kg
10x90kg
11x90kg
17x70kg

Wide grip lat pulldown (fullstack 23 plates)
10x14pl
8x18pl
15x23pl
12x23pl
20x20pl

Db shoulder press:
8x36.9kg(not enough rest/inbalance and pain in my hands)
17x36.9
27x26.4kg
23x18.8kg

hammerstrength pulldown: (plate loaded)
12x35kg
10x45kg
8x55kg
8x55kg
15x45kg
16x35kg

Straight arm rope pulldown:
20x120lbs
20x90lbs

Db lateral raise: (relatively strict)
15x8kg
15x13.8kg
20x18.8kg
20x18.8kg
20x13.8kg

Db hammer curl: (non alternating)
10x16.4kg
14x26.4kg+7 alternating reps: 21reps
12x23.8kg+4alternating reps:16 reps
?x21.2kg

1 arm pinwheel curl:
20x13.8kg (left 22 reps)
18x13.8kg (left 20 reps)

Plate lateral raise:
40x10kg
37x5kg

Db shrug:
40x34kg
30x31.4kg>20x26.4kg>?x21.2kg

50 min cardio

Conclusion:
Definitely not the best training, tore off some hard skin on both of my hands when training arms last sunday, hands were burning like hell and affected most of my lifts sadly.