nzmusclez workout journal

[nzmusclez]

Bench 275 - 8, 9 with an ass lift. Better again but still not 9
Decline 280 - 9 real close to 10
Incline 225 - 9
Dips 115 - 13

Thats a real similar bench weight to mine. Struggling to step it up on this cut!

[nzmusclez]

Bench 275 - 8 weaker though
Incline 235 - 9
Decline 280 - 8
Dips 115 - 14
Rc work

Also missed a back day, went like this.

Pull ups 100 - 5
Pull ups 80 - 9
Lat pull down 240 - 8
First set of pull ups was awful. Felt the cut for sure.

[nzmusclez]

Pull ups 100 - 5 might drop back to get higher reps
Pull ups 80 - 9
Squats 3 sets of 135 for 10
Lat pull down 240 - 9
1 legged leg press to help with recovery

[nzmusclez]

New pre workout. Really showing considering no progress until today, despite cut. Todays weight was 82.7kg forgot lbs..

Bench 275 - 9
Decline 280 - 10
Incline 230 - 8

[nwskier]

those are some sick # for that low bw, especially considering your height/wing span.

[nzmusclez]

Bench 275 - 9
Decline 285 - 10
Incline 230 - 8

Had 2 skip dips again. Rushed workout

[nwskier]

f8ck still strong as hell m8 for your bw

when are you moving back to NZ? I'm hoping to make a weekend appearance in Banff for a weekend of skiing the next month or so...

[nzmusclez]

Hah im going 1 banff this weekend. Its the only weekend I have available before dec 9th, my departure date.

Pull ups 90 - 7
Pull ups 80 - 8
Lat pull down 240 - 8
1 legged leg press
Foam roller

[nzmusclez]

Minor doms. Still going heavy

Bench 275 - 9
Decline 290 - 8
Incline 230 - 8 keep just making this... slowest 8th rep
Dips 125 - 9 feeling doms now

[nwskier]

how was Banff?

you still got me beat on that damn 275. I haven't been able to train properly for the past 2-3 weeks due to moving (though I'm going to beach now, will be based in Miami). Sucks for the snow but good for the other stuff, ha.

managed 275x6 after only getting 2 bench sessions in last 2.5 weeks so happy about that. should be back up to high reps on 275 when I get to new gym and back into groove next month

you heading back to Auckland?

[nzmusclez]

how was Banff?

you still got me beat on that damn 275. I haven't been able to train properly for the past 2-3 weeks due to moving (though I'm going to beach now, will be based in Miami). Sucks for the snow but good for the other stuff, ha.

managed 275x6 after only getting 2 bench sessions in last 2.5 weeks so happy about that. should be back up to high reps on 275 when I get to new gym and back into groove next month

you heading back to Auckland?

banff was real good. Went to Sunshine an there was a nice amount of powder, clear skies. Quite cold though. Training partner dislocated his shoulder. Although that doesnt stop me ive had some work get in the way of gymming and now ive only got 2 more days on my membership. So might only get 1-2 more gym sessions in b4 I leave. Looking like ill have some time off while I settle in to NZ. Then Im expecting some awesome results from NZ so you best get a head start. Im betting on NZ being easier!

[nzmusclez]

Back in nz. Going to be very different and back in kgs

Bench 120kg - 7
Decline 120 - 14... different decline it seems. Bar height showing 8 and supports 13 if no spotter
Incline 100 - 7 bar height 7 and supports 11
Dips 50 - 8 so lazy..

[nwskier]

how'd the move go? you back in Auckland?

I'm gonna start a new journal beginning of the year. Had to layoff the weighted pullups for a while... stupid bicep tendon strain/golfers elbow chit. But at least bench still feeling strong. Adjusting to a new gym in miami and generally getting situated. Will be getting back into it in a week or so...

Look forward to seeing you get that NZ bench record you've been chasing!

[nzmusclez]

how'd the move go? you back in Auckland?

I'm gonna start a new journal beginning of the year. Had to layoff the weighted pullups for a while... stupid bicep tendon strain/golfers elbow chit. But at least bench still feeling strong. Adjusting to a new gym in miami and generally getting situated. Will be getting back into it in a week or so...

Look forward to seeing you get that NZ bench record you've been chasing!

Sounds like you're in a similar boat to me. I did get a pull ups workout in but the first set I strained my fore-arms mildly. Or they got tight, so it was a brief workout. Also settling into a new gym so getting the feel of it all.

Hopefully we can both get into the rhythm again soon and chase our goals!

[nzmusclez]

Bench 120 - 10
Decline 130 - 7
Incline 225 - 8
Dips 50 - 8


This humid weather is also quite energy depriving. These air con units must be display models only...

[nzmusclez]

Bench 125 - 8
Decline 130 - 8
Incline 225 - 9

[nzmusclez]

Bench 125 - 7 bench was throwing me out. Uneven etc
Decline 130 - 9
Incline 225 - 8
Dips 50 - 9

[nzmusclez]

Pull ups 40 - 6
Pull ups 30 - 8
Dbell bicep curls 20 - 8

[nzmusclez]

Pull ups 90 - 7
Pull ups 80 - 9 just
Yates rows 80kg - 10
Lat pull down 107 - 5
Lat pull down 90 - 7
Db bicep curls 20 - 7

[nwskier]

Awesome job on the Pull ups. Going to be a while before I can do 2 plates again. Slow approach for me as I don't want my injury to come back. So for now will have motivate by your success!

[nzmusclez]

Awesome job on the Pull ups. Going to be a while before I can do 2 plates again. Slow approach for me as I don't want my injury to come back. So for now will have motivate by your success!

I've had quite a few issues slow me way down in my training. Bench come to a complete stop as my wrist now has another issue, which is not subsiding so could be awhile before this is recovered. Suppose to be doing back days that have been designed by my physio to help with the wrist issue, some light leg days to help with the hip/back issue BUT I've come very sick so cant get to the gym at all.

Really missing going as much as I can and just wanna be hitting it hard and frequently again!

[nwskier]

I've had quite a few issues slow me way down in my training. Bench come to a complete stop as my wrist now has another issue, which is not subsiding so could be awhile before this is recovered. Suppose to be doing back days that have been designed by my physio to help with the wrist issue, some light leg days to help with the hip/back issue BUT I've come very sick so cant get to the gym at all.

Really missing going as much as I can and just wanna be hitting it hard and frequently again!

I hear ya mate. kind of going through some of that now (but different nagging injuries). did start up a new journal, link in sig line, and going to try to get more consistent starting next week. i'm weaker now, but building back up. going to take it slow and really focus on form. strength will come back in due time!

heal up! you'll be back to smashing it in no time

[nzmusclez]

Been seeing a physio. Wrist diagnosis is synovial fluid around the tendons. Getting injections shortly at this stage.

Been doing the workouts my physio has wanted me doing. So ive been doing it in notepad so he can easily compare but ill post them all here now.

Pronated t bar row 55kg 10
Pronated t bar row 45kg 9
Supinated t bar row 35kg 10
Supinated t bar row 35kg 10
E z barbell curl 30kg 10 easy. Probs 35kg limit
Seated row '77' - 10
Db part hammer curls 14kg - 10
Db part hammer curls 14kg - 8

T bar row 60kg - 8
T bar row 50kg - 10
T bar row 45kg - 9
T bar row 42.5kg - 9
Seated row 87 - 12
Ez bar 35kg - 12
E z bar 35kg - 6
Db part hammer curls 16kg - 7

T bar row 60kg - 8
52.5kg - 10
45kg - 10
42.5kg - 10
Seated row 97 - 8
Seated row 87 - 8
E z bar 40kg - 8
E z bar 30kg - 10
Db part hammer curls 16kg - 6


T bar row 55kg (more controlled reps) - 9
T bar row verticle grip 50kg - 8
T bar row verticle grip 45kg - 10
T bar row verticle grip 42.5kg - 12
Seated row 87 - 10
Seated row 87 - 10
Seated row 87 - 7
E z bar 35kg - 11
E z bar 32.5kg - 10
E z bar 30kg - 9
Dbell curls 14kg - 5
Dbell curls 12kg - 7

T bar row 55kg - 11
T bar vert grip 50kg - 10
T bar vert grip 50kg - 8
T bar vert grip 45kg - 10
Seated row 87 - 10
Seated row 87 - 10
Seated row 87 - 8
Seated row 77 - 10
E z bar 37.5kg - 10
E z bar 35kg - 7
E z bar 30kg - 10
Dbell curls 12kg - 12 alternating
Dbell curls 12kg - 6 together

T bar row 60kg - 9
T bar row 55kg - 9
T bar vert grip 50kg - 9
T bar vert grip 47.5kg - 10
Seated row 87 - 10
Seated row 87 - 10
Seated row 87 - 10
Seated row 87 - 8
E z bar 40kg - 8
E z bar 32.5kg - 11
E z bar 32.5kg - 8
Dbell curls 14kg - 10 alternating
Dbell curls 12kg - 10

T bar row 60kg - 11
T bar vert grip 55kg - 10
T bar vert grip 52.5kg - 10
T bar vert grip 50kg - 10
Seated row 87 - 10 back hurt bad.
Assisted seated row 66 - 10 test
Assisted seated row 84 - 10
Assisted seated row 84 - 12
E z bar 42.5kg - 9
E z bar 37.5kg - 10
E z bar 35kg - 9
Dbell curls 16kg - 7 together
Dbell curls 14kg - 10

E z bar 47.5kg - 11
E z bar 45kg - 8
E z bar 40kg - 9
T bar row 55kg - 10
T bar vert grip 50kg - 12
T bar vert grip 50kg - 9
T bar vert grip 47.5kg - 10
Assisted seated row 84 - 10
Assisted seated row 84 - 10
Assisted seated row 84 - 10
Assisted seated row 84 - 10
Db curls 12kg - 16 (only weight available)
Db curls 12kg - 10

Had 2 move 2 assisted seated row as my hip played up. These are the only exercises i cN realy perform at this stage. Injuries..

[nzmusclez]

T bar row 65kg - 8
T bar vert grip 60kg - 8
T bar vert grip 55kg - 10
T bar vert grip 52.5kg - 10
Assisted seated row 90 - 10
Assisted seated row 84 - 10
Assisted seated row 84 - 10
Assisted seated row 90 - 10
E z bar 45kg - 9 just
E z bar 40kg - 8
E z bar 35kg - 10
Dbell curls 16kg - 10
Dbell curls 14kg - 10

T bar row 65kg - 9
T bar vert grip 60kg - 9
T bar vert grip 57.5kg - 10
T bar vert grip 55kg - 10
Supported seated row 90 - 10
Supported seated row 90 - 10
Supported seated row 90 - 10
Supported seated row 90 - 10
E z bar 45kg - 10
E z bar 40kg - 9
E z bar 37.5kg - 9

T bar row 65kg - 8
T bar vert grip 60kg - 10
T bar vert grip 60kg - 8
T bar vert grip 57.5kg - 9
Assisted seated row 96 - 10
Assisted seated row 96 - 10
Assisted seated row 96 - 10
Assisted seated row 96 - 10
E z bar 47.5kg - 7
E z bar 40kg - 11
E z bar 37.5kg - 10
Db curls 18kg - 8
Db curls 16kg - 9

T bar row 65kg - 9
T bar vert grip 62.5kg - 9
T bar vert grip 60kg - 10
T bar vert grip 57.5kg - 9
Assisted seated row 102 - 10
Assisted seated row 102 - 10
Assisted seated row 102 - 10
Assisted seated row 90 - 10
E z bar 47.5kg - 4
E z bar 42.5kg - 8
E z bar 37.5kg - 10
Db curls 14kg - 12
Db curls 14kg - 7

T bar row 65kg - 10
T bar vert grip 62.5kg - 10
T bar vert grip 62.5kg - 10
T bar vert grip 60kg - 10
Assisted seated row 102 - 10
Assisted seated row 102 - 10
Assisted seated row 102 - 10
Assisted seated row 102 - 10
E z bar 45kg - 9
E z bar 42.5kg - 9
E z bar 40kg - 8
Db curls 16kg - 7
Db curls 14kg - 7

T bar row 67.5kg - 9
T bar vert grip 65kg - 10
T bar vert grip 65kg - 8
T bar vert grip 62.5kg - 9
Supported seated row 108 - 10
Supported seated row 108 - 10
Supported seated row 108 - 10
Supported seated row 102 - 12
E z bar 45kg - 10
E z bar 42.5kg - 10
E z bar 40kg - 9
Dbell curls 16kg - 9
Dbell curls 14kg - 7

T bar row 67.5kg - 10
T bar vert grip 67.5kg - 8
T bar vert grip 65kg - 9
T bar vert grip 62.5kg - 10
Supported seated row 114 - 10 (dont go up)
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 47.5kg - 8
E z bar 45kg - 8
E z bar 42.5kg - 10
Dbell curls 14kg - 10 (more controlled )
Dbell curls 14kg - 8

T bar row 70kg - 8
T bar vert grip 67.5kg - 9
T bar vert grip 65kg - 9
T bar vert grip 62.5kg - 11
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 47.5kg - 10
E z bar 45kg - 8
E z bar 42.5kg - 10
Dbell curls 16kg - 9
Dbell curls 14kg - 9

T bar row 70kg - 9
T bar vert grip 67.5kg - 10
T bar vert grip 67.5kg - 8
T bar vert grip 65kg - 9
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 50kg - 6 (15kg plates seem heavier)
E z bar 45kg - 6
E z bar 40kg - 8
Dbell curls 16kg - 10
Dbell curls 14kg - 8

T bar row 70kg - 10
T bar vert grip 70kg - 8
T bar vert grip 67.5kg - 8
T bar vert grip 65kg - 9
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 50kg - 6
E z bar 45kg - 8
E z bar 42.5kg - 9
Dbell curls 16kg - 14
Dbell curls 14kg - 6

T bar row 72.5kg - 9
T bar vert grip 70kg - 9
T bar vert grip 67.5kg - 10
T bar vert grip 67.5kg - 8
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 47.5kg - 8
E z bar 45kg - 8
E z bar 42.5kg - 8
Dbell curls 18kg - 9
Dbell curls 16kg - 9

Going to start updating here daily again. Think i can start benching as of tomorrow with these braces my physios constructed for me.

[nzmusclez]

T bar row 72.5kg - 10
T bar vert grip 70kg - 9
T bar vert grip 67.5kg - 9
T bar vert grip 67.5kg - 8
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 47.5kg - 11
E z bar 47.5kg - 7
E z bar 45kg - 8
Dbell curls 18kg - 9
Dbell curls 16kg - 9

[nzmusclez]

Wrist casts for bench didnt work out as planned.

Will try light weight and focusing on a better wrist position for benching. Fixing technique.

Bench machine 50kg - 10 wrist seemed stable.
Bench 60kg - 4 hurting a bit. Might need injection to make this bearable.
Bench suicide grip 60kg - 10 pretty pain free. Hard 2 keep wrist from being pressed back a lot since I dont want to drop the weight.

Notes - with thumb under bar it hurts to straighten the wrist - pushing thumb down ?
Suicide grip fine even with wrist bent back.
Thumb under wrist back is ok but hurts a bit at lock out - wrist twisting?

[nzmusclez]

Seated straight legged
360 - 18
360 - 15
340 - 15
340 - 15
Bent knee standing
160 - 9
140 - 12
Straight legged standing
130 - 12
120 - 12

[nzmusclez]

T bar row 75kg - 8
T bar vert grip 70kg - 10
T bar vert grip 70kg - 8
T bar vert grip 67.5kg - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 50kg - 9
E z bar 47.5kg - 7
E z bar 45kg - 8
Dbell curls 18kg - 9
Dbell curls 16kg- 9

[nzmusclez]

Bench 60kg - 10
Bench 90kg - 6
Bench 100kg - 10 (estimate 110kg for 10 max)
Tried dbell shoulder press. Didnt feel stable in shoulder. Confirming why ive never done it. - or any dbell presses for that matter.

Dips didnt feel good on wrist. Even tho wrist warmed up and didnt give pain. I know the injury is still there so dont want to push it.

[nzmusclez]

T bar row 75kg - 9
T bar vert grip 72.5kg - 10
T bar vert grip 72.5kg - 8
T bar vert grip 70kg - 9
Supported seated row 120 - 10
Supported seated row 120 - 10
Supported seated row 114 - 10
Supported seated row 114 - 10
E z bar 50kg - 10
E z bar 47.5kg - 8
E z bar 45kg - 8
Dbell curls 18kg - 9
Dbell curls 16kg - 8