UnknownOrigin's Workout Log

[Brut96]

Sorry to ask. But what is hammer strength?

[Xuaxace]

progression is definitely going well, mirin where the bench is going, squat ready to pass me next week, dat feel.

[UnknownOrigin]

Sorry to ask. But what is hammer strength?

This is the machine I use. I use the handles which are horizontal, tucking my elbows as much as I can with the closest grip:

progression is definitely going well, mirin where the bench is going, squat ready to pass me next week, dat feel.

My squats have been slow as hell man, switching up my routine for them because I think I haven't been doing it efficiently.

Going to do 2x5, then 1x8 with 85% of the weight used in the 2x5 sets.

My idea of "one top set" seems to work for bench and deads nicely.. but it just doesn't cut it for squats lol so I'm gonna try 2x5 with 155 today and build back up that way.

inb4 failing 2x5 with 155kg looool

[UnknownOrigin]

Although I might yolo and try 160kg 2x5 but I might only get 1x5, 1x3 or something but i'll see how I feel

[UnknownOrigin]

Also going to use 80% of 2x5 weight instead of 85% because I haven't done multiple squat sets for a while lol.

[UnknownOrigin]

Pull Day

Deadlifts

200kgx3

this was nice and smooth. I want to say it was "easy" but 200kg always feel heavy in my hands lol

Regardless, nice smooth pull to get back into the swing of them

Cable rows - these were **** today, I wasn't feeling my back as much as usual :/

50kgx12
45kgx12 tried to improve mmc
45kgx12 tried again
45kgx12 failed to mmc lol

dunno wtf happened tbh

Hammer grip lat pull down

60kgx10
60kgx10
60kgx10
60kgx10

HS Row

45kg per side x10
45kg per side x10
45kg per side x10

DB pull overs

26kgx10
26kgx10
26kgx10

Rear delt fly's

7.5kgx14
7.5kgx14

Shrugs superset with upright row, x2 sets

Liked this a lot, probably going to do it more tbh

Then had to do some quick biceps work cause I was in a rush but w/e I'm not gonna worry about logging my alternate dumbbell curls lol

[bogui94]

sickening new avi brah. give me some tips

[geneswest]

200x3 @170 nice man. Good job hugh.

[UnknownOrigin]

Leg day

Squats

140kgx8
140kgx8
140kgx7 fk

RDLs

60kgx12
80kgx8
80kgx8

too much weight, didn't feel it enough in hammies

Leg extensions

70kgx18
70kgx15
70kgx18
70kgx14

Leg curls

55kgx15
60kgx15
60kgx14
60kgx8

Leg press

150kgx15
160kgx15
160kgx15

Standing DB lunges

??x10
??x10

really trying to isolate more glutes at the end here. Any suggestions are welcome.

Fuark haven't straight set squatted for a while, never mind doing 8 reps lol

[cjl14]

Leg day

Squats

140kgx8
140kgx8
140kgx7 fk

RDLs

60kgx12
80kgx8
80kgx8

too much weight, didn't feel it enough in hammies

Leg extensions

70kgx18
70kgx15
70kgx18
70kgx14

Leg curls

55kgx15
60kgx15
60kgx14
60kgx8

Leg press

150kgx15
160kgx15
160kgx15

Standing DB lunges

??x10
??x10

really trying to isolate more glutes at the end here. Any suggestions are welcome.

Fuark haven't straight set squatted for a while, never mind doing 8 reps lol

nice job with the skwats (y)

[UnknownOrigin]

lol I haven't done straight sets for as long as I can remember so the last set was hard

[UnknownOrigin]

Push Day

Incline BB Bench

warm ups:

barx8
40kgx8
50kgx8
60kgx5
70kgx3
80kgx3

Work sets:

90kgx10
100kgx6
90kgx7

lol ego with the 100kg on incline tbh, will just stick at 90kg till I can get 3x10 then go up

Flat BB

60kgx15
70kgx12
90kgx8

easy, might see how 100kg feels next workout after doing incline first.

HS Chest Press

40kg per side x12
40kg per side x12
40kg per side x12

Incline Cable fly's

10kg each side x18
10kg each side x15 gay

DB Shoulder press

24kgx10
24kgx9
24kgx8

cable side raises

7.5kgx12 right, 12 left
7.5kg 12 right, 12 left

Triceps cambered bar cable press down

30kgx12
30kgx12
30kgx12

Single arm cable press down

5kgx12 both arms
5kgx12 both arms
5kgx12 both arms

this exercise is great for contraction of the tri's, felt really good for me

[UnknownOrigin]

Legs

Squats

140kgx8
140kgx8
140kgx8

RDLs

60kgx10
70kgx15
70kgx15

Leg extensions

70kgx15
75kgx15
75kgx15
70kgx20

goof'd, meant to do 75kg for last set but oh well.

Leg curls

60kgx12
60kgx12
60kgx12
60kgx12

Leg Press

170kgx15
170kgx15
170kgx15

Walking BB Lunges

30kgx?
30kgx?

Calf press

100kgx15
100kgx15
100kgx15
100kgx15

[UnknownOrigin]

Push Day from yesterday

Incline BB

90kgx10
90kgx9
90kgx7

Flat BB

90kgx7
80kgx8

HS Press

40kg each side x12
40kg each side x12
40kg each side x14

Incline Cable fly's

10kgx15
12.5kgx8

DB Shoulder press

24kgx8
24kgx8
24kgx8

Cable side raises

7.5kgx12
7.5kgx15

Triceps press down cambered bar

30kgx15
30kgx15
30kgx15

Single arm cable press down

5kgx12
7.5kgx10
7.5kgx10

[Teenwolf2]

You are really strong, in.

[UnknownOrigin]

You are really strong, in.

Thanks man, taking a slight break from pure strength emphasis for the moment though

[UnknownOrigin]

Legs

Squats

140kgx8
140kgx8
142.5kgx8

decided I'm not going up to 10 reps on squats just yet, prefer 8 reps.

In other words, I find 8 reps tiring as hell/cardio so I'm sticking with it.

RDLs

70kgx10
72.5kgx12
72.5kgx12


The following exercises were done with literally about 30-45 seconds rest between sets (usually 60-90s rest). My friends GENIUS idea obv, but I went with it anyway and I'm glad I did.

Leg Extensions

75kgx15
75kgx15
75kgx8 <----- anomalous fatigue set lul
75kgx12

Leg curls

60kgx15
65kgx8
70kgx8 (3 were forced)
60kgxfailure

Seated Leg Press

160kgx15
170kgx15
180kgx15


Then practiced jefferson squats which honestly feel good, but I was using the bar for reps lol so nothing worth logging. Plus super high intensity killed me lol.

[RAWe]

in, you british scalliwag phaggot