Little_Moth's Training Log

[SouthShoreRep]

2 sets of the heaviest weight I can do of 25 reps? I haven't tried that but it sounds like it's gonna destory my back! I'm gonna have some fun with that next workout.

Edit: Just youtubed Krok Rows, I've seen those vids before, ****ing insane, can't wait to try it.

Yeah, they are mental. You'll get an extreme pump, makes you feel great. Definately improve your grip and back strength.

[Little_Moth]

Mirin how you came recovered from food poisoning and hit all those PRs.. Awesome...

Thanks bro, I was expecting to fail on the Press.

[LankedOut]

Nice sumo's brah, I used to pull sumo, but then I saw the light



Damn strong behind the neck pressing as well.

[Little_Moth]

Nice sumo's brah, I used to pull sumo, but then I saw the light



Damn strong behind the neck pressing as well.

Thanks man, my BTN Press has been going up nicely recently which is not common for me haha.

I like the Sumo Deads though, the lower back DOMS I get from them are just as strong as from normal Deads and I can do more weight with better form so I'm gonna stick to them.

[Little_Moth]

Had the worst workout of my life today, I had no energy whatsoever today, it happens. I'm not gonna bother typing out this **** workout just a couple lifts I did.

I got:

82.5kg (181lbs) x 3 PR on Flat Bench

105kg (231lbs) x 5 PR on Squats

I did some Incline Bench, Incline Flies, Standing Calf Raises and some Arms as well.

I am dissapoint with myself.

[SouthShoreRep]

Had the worst workout of my life today, I had no energy whatsoever today, it happens. I'm not gonna bother typing out this **** workout just a couple lifts I did.

I got:

82.5kg (181lbs) x 3 PR on Flat Bench

105kg (231lbs) x 5 PR on Squats

I did some Incline Bench, Incline Flies, Standing Calf Raises and some Arms as well.

I am dissapoint with myself.

Chin up mate, you'll do better next time, we all have these days, just grow from it, build on it and improve for next time!

Great PR's!! Strong.

Train hard!

[Little_Moth]

Chin up mate, you'll do better next time, we all have these days, just grow from it, build on it and improve for next time!

Great PR's!! Strong.

Train hard!

Thanks man, will do!

Strong calling it the worst workout ever and hitting two PRs...

[LankedOut]

Strong calling it the worst workout ever and hitting two PRs...

This lol. Nice benching brah.

[Ryandrummer]

Strong lifts man! Lol at calling that a bad day....
Breaking PR's every workout!

[Little_Moth]

This lol. Nice benching brah.

Thanks man, I try my hardest but I struggle with my Bench in my opinion.

Strong lifts man! Lol at calling that a bad day....
Breaking PR's every workout!

Yeah, that's what I aim for! And I get dissapointed with myself if I dont hit PRs haha.

[Little_Moth]

Decided to do some cardio. Went to this pond in the middle of a forest here and walked around it a couple times so that was about 2 miles. Then a 20 min walk up hill out of the forest. All together it took me around 2 hours.

[NeoginCF]

Decided to do some cardio. Went to this pond in the middle of a forest here and walked around it a couple times so that was about 2 miles. Then a 20 min walk up hill out of the forest. All together it took me around 2 hours.

walking is the most relaxing cardio lol, but 2 hours damn you got patience

[Little_Moth]

walking is the most relaxing cardio lol, but 2 hours damn you got patience

I was listening to music, I can go on forever when I'm doing that haha.

[Little_Moth]

I'd love to do this.. Fukk...

I've decided I'm gonna do this on rest days.

[Little_Moth]

Mon: Chest/Legs

Flat BB Bench press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 6 PR
80kg (176lbs) x 6 PR
80kg (176lbs) x 4 (+ 2 assisted)

Incline BB Bench Press
Bar x 10
70kg (154lbs) x 4
70kg (154lbs) x 4 PR
70kg (154lbs) x 3 (+ 2 assisted)

Incline DB Bench Press
30kg (66lbs) x 8
30kg (66lbs) x 7
30kg (66lbs) x 7

BB Squats
60kg (132lbs) x 8
105kg (231lbs) x 6 PR
105kg (231lbs) x 6 PR
105kg (231lbs) x 5

Superset: Lying Leg Curls, Standing Calf Raises

Lying Leg Curls
45kg (99lbs) x 10
45kg (99lbs) x 10
45kg (99lbs) x 8

Standing Calf Raises
160lbs x 12
160lbs x 12
160lbs x 12

Did not work arms beause I did one set of Lying Tricep Extensions with 40kg and my shoulder started hurting way too much to carry on. I'm gonna lower the weight on those next workout and focus on form.

Anyway, was a decent workout, I really pushed myself on the squats.

[Little_Moth]

Mirin the squats bro...

Thanks bro, gonna go for 8 reps with 231lbs for at least one set on Friday.

[Little_Moth]

Just went out and got a pizza, so that's my cardio for today.

[Little_Moth]

Wed: Back/Shoulders

Sumo Deadlifts
60kg (132lbs) x 6
100kg (220lbs) x 6
140kg (308lbs) x 6 PR
150kg (330lbs) x 3 PR
130kg (286lbs) x 6

These destroyed me.

Lat Pulldowns Behind the Neck
70kg (154lbs) x 10
70kg (154lbs) x 10
70kg (154lbs) x 10
70kg (154lbs) x 8 (+ 2 half reps)

BB Rows
80kg (176lbs) x 8
85kg (187lbs) x 8 PR
85kg (187lbs) x 8 PR
85kg (187lbs) x 8 PR

One Arm DB Rows
40kg (88lbs) x 2 x 20 (With straps)

Brutal Back workout.

Behind the Neck Press
Bar x 15
55kg (121lbs) x 8

After this set I was going for 132lbs for 8, I was really feeling it, but then on the second rep the weight pulled my arms back and I dropped it on the bench behind me causing the bar to bend in the middle. I wasn't in the mood anymore but I went for it again and only got 132lbs x 7. I stopped after this. I'm dissapoint.

Superset: Side Raises, Cable Upright Rows

Side Raises
12kg (26.5lbs) x 4 x 12

Cable Upright Rows
40kg (88lbs) x 4 x 12

Got a good pump from that Superset, I really liked the Upright Rows, gonna go heavier on those next workout.

All in all decent workout except for the massive fail.

[Little_Moth]

Thought I'd post this, I'm definitely bigger then I was 3 moths ago when I started working out again.

inb4 bad pic, lighting, quality :P

[Little_Moth]

Fri: Chest/Legs/Arms

Incline BB Bench Press
Bar x 10
40kg (88lbs) x 8
70kg (154lbs) x 6 PR
70kg (154lbs) x 6 PR
70kg (154lbs) x 5 (+1 spotted)

Was happy enough with this.

Flat DB Bench Press
30kg (66lbs) x 10
30kg (66lbs) x 9
30kg (66lbs) x 8 (+2 spotted)

Incline DB Flies
20kg (44lbs) x 10
20kg (44lbs) x 8
20kg (44lbs) x 8
20kg (44lbs) x 10

BB Squats
60kg (132lbs) x 8
105kg (231lbs) x 5
110kg (242lbs) x 3 PR (+1 spotted)
115kg (253lbs) x 2 PR
120kg (264lbs) x 1 PR
125kg (275lbs) x 1 (It was spotted but I'm quite positive I could have done it myself)

I couldn't be bothered to do high rep squats today so did this instead, turned out quite well, I was surprised that I managed to keep my form solid throughout these, no lower back use.

Standing Calf Raises
170lbs x 12
170lbs x 12
180lbs x 12
180lbs x 15

BB Curls
35kg (77lbs) x 10
37.5kg (82lbs) x 8
40kg (88lbs) x 6
42.5kg (93lbs) x 4

Lying BB Tricep Extensions
35kg (77lbs) x 10
37.5kg (82lbs) x 8
40kg (88lbs) x 5

My shoulder started hurting again during this set and I couldn't finish the set.

35kg (77lbs) x 8

**** this exercise, it messes with my shoulder, I'm gonna replace it with something else. Didn't do anymore Tricep stuff because of my shoulder.

Hammer Curls
40kg (88lbs) x 3 x 8

Cable Curls
45kg (99lbs) x 8
50kg (110lbs) x 6
55kg (121lbs) x 5

Good pump after these.

Pretty good workout, I'm quite happy with my Incline and Squats.

[Little_Moth]

Anybody got any suggestions on what I could do instead of Lying Tricep Extensions?

[Bruno93]

In. Your back is looking good bro, good luck with your goals.

[Little_Moth]

Mon: Chest/Legs/Arms

Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
82.5kg (182lbs) x 8
82.5kg (182lbs) x 8
80kg (176lbs) x 5

Those were with a spotter, not sure how many I did myself, just focused on pressing that weight as hard as I could.

Incline DB Bench Press
30kg (66lbs) x 10 (+2 spotted)
30kg (66lbs) x 8
30kg (66lbs) x 8
30kg (66lbs) x 7

Incline Flies
20kg (44lbs) x 8
20kg (44lbs) x 8
18kg (39lbs) x 8
18kg (39lbs) x 8

BB Squats
60kg (132lbs) x 8
110kg (242lbs) x 4 (+2 spotted)
110kg (242lbs) x 2 (+3 spotted)

The trainer said I need to have a norrower stance and keep my knees apart because they lean in when I get back up because of the wide stance. So I did.

110kg (242lbs) x 5 PR (+1 spotted)
110kg (242lbs) x 5 PR (+1 spotted)

One Legged Lying Leg Curls
15kg (33lbs) x 4 x 8

Standing Calf Raises
190lbs x 12
190lbs x 12
200lbs x 12
200lbs x 15

Seated DB Extensions
30kg (66lbs) x 12
35kg (77lbs) x 10
30kg (66lbs) x 12
30kg (66lbs) x 12

Hammer Curls
20kg (44lbs) x 3 x 10
18kg (39lbs) x 8

Superset: Cable Pushdowns, Cable Curls

Cable Pushdown
60kg (132lbs) x 4 x 8

Cable Curls
50kg (110lbs) x 4 x 8

Good workout, my chest got destroyed and I did some pretty good Squats.

[LankedOut]

Nice squats man, weights are getting heavy!

Bench looking good too, nice reps.

[Little_Moth]

Nice squats man, weights are getting heavy!

Bench looking good too, nice reps.

Thanks man, once I fixed my form it got easy haha.

[TheHumanTripod]

In. I noticed that your lifts are very similar to mine so it would be great to compare progress. My log is in my sig if you have time.

Repped.

[Little_Moth]

In. I noticed that your lifts are very similar to mine so it would be great to compare progress. My log is in my sig if you have time.

Repped.

I'll check it out soon man. Thanks!

[Little_Moth]

Mirin the PRs bro.. And you're looking decent.. But get a tan, LOL...

I'll get a tan once I'm huge And my squats are starting to get heavy, 3 plate squat here I come.

[Ka0s]

squatting 3 plates is so much cooler than deadlifting 3 plates

Good work brah

But tell your bench spotter to stop touching the bar unless you fail a rep

[Little_Moth]

squatting 3 plates is so much cooler than deadlifting 3 plates

Good work brah

But tell your bench spotter to stop touching the bar unless you fail a rep

Thanks man, and yeah it annoys me when spotters do that, but it doesn't really matter since I'm still trying as hard as I can and that's what matters.