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5th
Super sore Legs.. 8/10/. will be 10/10 tomorrow.
Hammer Shoulder Press: 40kgx50 60kgx15 65kgx12
67.5kg x 8
1x10
1x12
[b] 93.2kg no phone[/b]
Rear delts
61x25
68x20/5
+2.5kg x 15/5 heAVY
+5KG 1x12/5
1x12 die 61kgx15
Side laterals 41x20
48 x 15 each.. singles
55kg x 15
+2.3kg x 12 need better music
+4.6kg x 12
60kg x15 2/ 1x15... how yet so weak on Shoulder Press.
Leg soreness 12/10 extreme
Not want to do any Back exercises I have to brace Legs with.
Start with Iso Lateral front raise
40kgx20 50kgx15
60kg x 15 too fresh :D
65kg x 9
67.5kg x 8
70kg x 6
Medium Grip Pulldowns 77x15 87x15 +2.2kg x 15 +4.4kgx12
+6.6kg 1x10
5/ 97kg x 9
Shrugs: 60kgx15 65kgx12
70kgx12
72.5kgx8
75kg x 10
70kg x 15
Low rows: 124x15
131x12
138x10
1x12
1x12
[b] Ouch... really was a mediocre workout
93.2kg shoes off ph out.....94.2kg with both[/b]
[b]Leg soreness.. Still 12/10... maybe 15/10 Excruciating lying down on Quads[/b]
93.3kg ph out
Lying Leg curls; singles.. 3x25 then usual warm up progressions
81x15
88x15
95x8
2/ 1x8
3/ 1x8
4/ 88kg x 10
5/ 81kgx16
Hack Calves: 6x15
+10kg x 12
1x15
1x12
Thought could do 7 plates but too sore.
6PL x 20
Hyperextensions: 5 sets of 10 reps
Glute drive:
20kg x 8
1x11
1x10
1x10
1x10
[b]Another workout at 50%.. just too sore to train.[/b]
9th February [b] Quads finally ok. Still feel tender[/b]
[b]92.26kg shoes off. Down 1kg.. 93.1kg average[/b]
Bench Press Upstairs. Calibrated Plates.
Barx150
20kgx40
30kgx10
35kgx10
40kg x 4 Shoulder says no/ or not strong enough.
Rest: Try again
1x4 too high the reps. Failing
5/ 30kg can touch Chest. Start again to attain competency.
6/ 35kg x 8 found sticking point. Cannot bring Bar to Chest. Hovers.
7/ 1x7 not improve.
8/ 32.5kg x 8 can touch Chest.
9/ 1x10
10/ 1x8
11/ 30kg x 9 not feel so twisted with right Shoulder.
Incline Hammer:
60kgx15 65kgx15
67.5kgx12
70kg x 7
5/ 72.5kg x 5
6/ 1x5
7/ 70kg x 7. fail.. [/b] very weak[/b]
Machine Flyes: 20kg: 1x16
2/ 1x17
3/ 22.5kg x 10
4/ 1x10
5/ 1x10
6/ 20kg x 15
Cable Crossover: 17.5kg 1x20 too light.
21kg
1x20
1x20
1x20 perfect.
Watson Pec Dec Squeeze
70.5 x 15
81.5 x 12
1x12
1x15
1x15 perfect weight. Fail everytime
27 working sets.
4 weeks no Underwood..
[b]91.8kg Shoes off[/b]
Chest hit hard last night. Deep soreness
[b] very tender right now[/b]
Preacher Lifestyle: 40x20 50x15 60x12 65x12
70kgx11
72.5kg x 15 wicked tune smashed it
75kgx8
77.5kg x 8
80kg x 7 strong :D
Eugene Pressdowns: 42/49/56
63kg x 10 quality
2/ 1x9
3/ 1x12 all out.
Low Incline dumbbell: 14kgx10 16kgx10
18kg:
1x10
1x11
1x11
Underhand pulldowns: 35x12
42x12
1x15
45kg x10
42.5kgx15
Atlantic Preacher: 34kgx15
41x12
+2.3kg x 10
+4.6kg x 9
1x10 strong day. :)\
12 Bicep
11 Tricep
30kg Ezbar x 15
35kg x 20
Straight Bar 1x15:
1x20
Kickbacks: 17.5kg
2 sets of 15
11th February
Hack Squats
40kgx20
60kgx12
70kg x 10
75kg x 10
1/ 80kg 1x7
2/ 82.5kg x 7
3/ 85kgx6
4/ 87.5kg x 5
5/ 90kg x 4 got nothing... down 10kg.
6/ 80kg x 8 should be alot more.
Upside down Leg Press Old one
4 plates x 15
+10kg x 12 nice
+15kg x 11 easy
5 plates: 1x9 left glute/twinge
5/ +5kg 1x8 much heavier
6/ +10kg 220kg 1x8
7/ +15kg wouldn't move
4 plates+10kg 1x20 back off set
11.15pm.. start 9.45pm
Single Leg X
50kg 1x8
2/ 1x12
55kg x 10 each
4/ 60kg: 1x7
Missed Monday. Too sore all over
8/10 Leg soreness very very bad
Not keen on training today that's how bad it is.
Bent Over Rows: 20kgx20 30kgx15 35kgx12
40kg x18
42.5kgx12
45kg x 8
3/ 1x8
Watson Wide Grip Pulldowns
77kg x12
87kg x 15
+2.2kg x 15
+4.4kg x 15
+6.6kg 1x20 :D Tune! in the zone!
97kg x 12-15 strong
+2.2kg 1x1- failing at 12
did an extra set of 1x12
Incline Rows
30kgx15
34kgx15
36kgx110
rest
1x15
14/ 38kgx10
15/ 40kg x 8 too heavy
Low Rows: 80kgx12
85kx8
1x8
1x8
80kg x 8
[b]93.5kg flat shoes. no phone[/b]
Watson Hack Squat Calves
4x20 5x20 6x20
7 plates x 15
+10kg 1x18
8 plates 1x15
+10kg 1x10
1x12
6th set: 1x15
7 plates back off 1x30
Atlantic Standing leg curls:
Right fine
Left in pain
55kg: Left
1/ 1x25...flowed. No pain. Amazing!
2/ 1x21 +2.3kg
3/ 1x15 +4.6kg
4/ 1x15
5/ 1x20 :D
Right
55kg
1/ 1x20 struggled.. no pain though
2/ +2.3kg 1x12 beautiful flow
3/ 4.6kg 1x16
4/ 1x15
5/ 1x20
Seated Leg curls: 54x20 75x20... Try singles: 40x12 47x10 54kg too heavy
103kgx12
110kgx12
117kgx10
Glute Drive: 20kgx12
25kg x 10
30kg x 8
4/ 1x12 PR!!
5/ 20kg 1x20 drained/ all out.
Hyper Extensions
5 sets of 10
8pm-10.30pm
Not shattered or sore the next day.
[b]94.1kg no shoes. No phone[/b]
Benchx200
20kg x20
30kgx10
32.5kg x 10
35kg x 8 improved. touch Chest
4/ 1x8 feel right shoulder unstable
5/ 1x7
6/ 1x7
7/ 36.25kg x 5
8/ 37.25kg x 4 really awful. too high reps.
9/ 32.5kg x 10
10/ 1x10
11/ 30kg x10... 9.20pm-10pm
Iso lateral Incline Press
50kgx15
55kgx15
60kgx10
62.5kg x 8
65kg x 5 gay
4/ 62.5kg x 8
5/ 60kg x 11
very weak
Flyes: 20kg
1x20
1x18
22.5kg x 10
4/ 1x10
5/ 20kg x 15
[b] Liam's Sleeves left behind: Cable crossovers
21.25k x15
25kg x 15
28.75kg x 10
25kg x15
11.50 leave dying of hunger
[b]94.32kg[/b] no shoes no phone.
Barbell curls: 10kg x 12
12.5kg x12
13.75kg x 12
15kg x 8
Underhand Pulldowns on heavy side 25kg x 13
1x13
1x13
Try 28.75kg too heavy
Close Grip Smith
40kg x 20
45kg x 15
47.5kg x 10
48.75 x 7 extreme
4/ 47.5kg x 6 extreme
5/ 45kg x 8?
Lifestyle Preacher: 74x15 81x12
[b]95kg: Full stack:
1x8
1x8
1x8 :D how it should be. Though taken 9 years to get too here.[/b]
French Press: Long bar first time in 5yrs+ Laying down to do it.
10kg x20
15kgx15
3/ 1x15
17.5kg/side 1x9 good
5/ 1x10
Cable Curls: 35kg x15
38.5kg x 10
3/ 1x10
4/ 35kg x 15
5/ 1x15
13 Tricep
13 Bicep
5
94.7kg [b] 1.3kg more than Wednesday.[/b] 95.0kg with Shoes on and Phone.
8.35pm
Abductors first time in a while: 85kg x25
+15
1x25 1x25 1x25. Not feeling 35 reps.
V Squats
4x20 5x12
6 plates x10
+10kg: 1x7 heavy
3/ 250kg 1x9 long rest felt better. Still should be 7 plates
4/ 1x10
5/ tune! Dig deep now warmed up 1x15 :D idk how
6/ 7 plates: 1x6
7/ 1x9 pushed hard
8/ 1x6 die
9/ 1x9 too long a rest. But feel better.
10/ 6 plates x 20. easy
1 Leg/ Leg Press
6x12
7x12
1/ 8 plates: 1x9
2/ +10kg 9.53pm 1x7 right 1x8 Left
3/ 1x10
4/ 1x0
5/ 1x10R 1x11 L
=15 sets
6/ 6 plates: 1x20 Right 1x25 Left
10.15pm Glute Drive
20kgx11
25kgx10
30kgx8
25kgx10
20kg x 20 destroyed me
[b] 94.04kg with phone 94.32kg[/b]
Super sore Glutes Moderate Quads. 7/10
Overall body feels sore!
Smith Seated Military Press: 20kgx20 30kgx12
40kgx15
42.5kg x 12
45kg x 8
4/ 1x7
5/ 42.5kg x 12
Cable side Lateral: 12.5kgx15
15kg x 11
2/ 1x15
3/ 1x17
V Bar front raise 21kgx15
24.5kg x 12
11th set: 1x20
28kg x 10
1x15
Rear delts: 30kg:
1x15
1x15
1x15
[b]94.18kg with heavy shoes on. no Phone[/b]
Hi rows: 40kg x20 60kgx20
70kgx15
75kgx15
80kg x 8
82.5kg x 8
85kg x7
6/[b] 87.5kg x 7 all out[/b]
Rack Deads: 40kgx12
50kg x 12
60kg x 8-10
70kg
1x8
1x8
1x9 [b] no strength...80kg last time[/b]
Wide Grip Pulldowns
87kg x 13
+2.2kg x 12
+4.4kg x13
13/ 97kg x 8
14/ 1x10
Underhand Pin Weight
124x15
131x12
138kg x 8
2/ 1x11
3/ 1x15.. tune! Suddenly strong :D
Straight Bar Pulldowns: 25kg
1x12
1x14
1x20! Tune!
[b]22/ 28.75kg x8 too heavy
23/ 25kg+ 2.2kg x 10
24 hours later: super sore back in a good way :) Especially lower [/b]