UnknownOrigin's Workout Log

[AdamNW]

this is new and exciting

[Xuaxace]

strong powercleans mate, though I am not going to lie, form needs a bit of polish haha

[UnknownOrigin]

strong powercleans mate, though I am not going to lie, form needs a bit of polish haha

Thanks man, and hahaha yeah I know, they're not good technique wise yet. Need to work on a load of things but it'll come with time I'm sure

[Xuaxace]

Thanks man, and hahaha yeah I know, they're not good technique wise yet. Need to work on a load of things but it'll come with time I'm sure

definitely... My technique is pretty bad with them too... but I just lack the dedication to put the time for them. My new gym does have wooden technique plates so I might make sure of that, do 10 singles every day or something to get the hang of it.

[UnknownOrigin]

definitely... My technique is pretty bad with them too... but I just lack the dedication to put the time for them. My new gym does have wooden technique plates so I might make sure of that, do 10 singles every day or something to get the hang of it.

Yeah that sounds good.

Adam gave me some good pointers on improving my form. E.g. suggested every time I go to the gym just getting the bar and practising holding it in the clean grip position so I can work on my wrists flexibility, so the bar actually rests on my delts in the finish position. Also need to work on my leg drive, hips and bar path. Just need to get more practice down really.

Power cleans are definitely a lot harder than they look though lol, they take a lot of energy to perform

[UnknownOrigin]

Squats

65kgx5
85kgx5
105kgx5
120kgx5
135kgx5

RDL's

100kgx8
120kgx6

Single leg leg extensions

Right leg: 35kgx15, 35kgx12
Left leg: 35kgx15, 35kgx12

Seated leg curls

55kgx20
60kgx12

HS Leg Press

300kgx? I didn't count these... I just did a load of reps until it burned like hell

HS Calf raises

150kgx12
150kgx12



Squats felt nice and deep, I'll be back at 3 plates soon with legit reps this time lol

[UnknownOrigin]

Warm up on elliptical

Weights

Bench Press

102.5kgx6
105kgx5
105kgx4 fk, so close to the 5th

Incline DB Press

34kgx10
36kgx9
36kgx7

HS Chest Press

70kgx16, x4 - 10s rest between


DB Shoulder press

24kgx10

focused a lot more on form on these today, making sure my butt stayed at the back of the bench

DB Side raises

8kgx15
8kgx15

CGBP (fancied it again)

60kgx12
60kgx12
40kgx20 idk

Cambered bar cable press down

35kgx12
30kgx10 drop set to 20kgx8


Then did some abs circuit

[AdamNW]

20 rep cgbp uwot

Strong benching mayne, you'll have 110 x 5 in no time.
Very strong incline pressing for post benching too.
Looks like squat is going as per planned

[UnknownOrigin]

20 rep cgbp uwot

Strong benching mayne, you'll have 110 x 5 in no time.
Very strong incline pressing for post benching too.
Looks like squat is going as per planned

Lol I've stopped caring about the weights on triceps/biceps isolation exercises now, I'll obviously aim to progress them but I want growth more than anything from them.
Might start pyramiding CGBP though as it can be beneficial to do it heavier... idk I can't decide lol

Edit: thanks, 110x5 will be mine... soon....

[UnknownOrigin]

Wont bother logging my ramping sets for deadlifts anymore until I change them, only logging my top set

Deadlifts

185kgx4

I didn't record this so I have no idea on whether or not a fifth was reachable...the 4th rep felt hard so maybe its good i stopped there.
Might go to 187.5 next workout though, I'll see how I feel on the day

Power cleans

Worked on technique on these today so wont log them, I can finally get the bar to rest on my delts......but it hurts the hell out of my wrists

Weighted pull ups

BW+8kgx6
BW+8kgx6
BWx8

HS One arm row

60kgx8 right, 8 left
60kgx6 drop set to 40kgx5 for both arms

HS Lat pull down

80kgx10
90kgx10

Feeling the lats loads in this movement now I've lightened the load a bit, feels good

Reverse cable fly's

5kgx15
7.5kgx12

Plate shrugs

20kgx20

Wide grip upright rows

30kgx10

Seated DB Biceps curls

10kgx15
14kgx6
10kgx15

EZ Bar close grip preachers

30kgx8
20kgxfailure

[UnknownOrigin]

Squats

65kgx5
85kgx5
105kgx5
120kgx5
137.5kgx3

felt easy, could have got 5 lol




RDLs

120kgx6
100kgx6

not feeling these in my hamstrings at all... meh

Single leg leg extensions

Right leg:

20kgx15
20kgx15
20kgx15
20kgx12

Leg leg:

20kgx15
20kgx15

Note: I'm doing 2 more sets for my right leg because its lagging slightly in terms of size and it shows lol. Would post the imgur pic but its absolutely huge so I'll try and edit it and post a smaller version later on. Yes the weight is light on these, but IDGAF

Seated Leg curls

70kgx12
65kgx12

HS Leg Press

300kgx16, x4, 10s rest between


HS Calf raises

150kgxfailure


then did some abs, not logging abs though lol

[UnknownOrigin]

Bench Press

105kgx5
107.5kgx4
110kgx3

These felt good, happy about it. Changed grip and made it slightly narrower (moved pinky in a bit, but it seemed to help lol)

Incline DB Press

36kgx10
38kgx8
38kgx5

HS Chest Press RP

70kgx18, x3, 10s rest between

DB Shoulder Press

26kgx8

Seated DB Side raises

8kgx15
8kgx15

One-arm overhead dumbbell extension

8kgx10
12kgx8
8kgx20 idk, felt like burning it

Cambered bar cable press down

20kgx20
25kgx15

[AdamNW]

great work with the benching mayne!
narrower grip made you feel stronger? hmm.. well thats a sign of stronger triceps, not that common haha. doesnt matter though, whatever works for you!
those inclines presses are still nuts too

[UnknownOrigin]

great work with the benching mayne!
narrower grip made you feel stronger? hmm.. well thats a sign of stronger triceps, not that common haha. doesnt matter though, whatever works for you!
those inclines presses are still nuts too

Thanks man, once I hit 110kgx5 I will video it

It wasn't that much narrower, I just moved my pinky in a tiny bit... I think I was using a too-wider grip before so it was a lot more chest and not enough tri's doing the work? IDK, I was happy either way

[UnknownOrigin]

Deadlifts

187.5kgx3

Weighted pull ups

BW+8kgx6
BW+8kgx6
BW+8kgx5

HS one arm low row

61.25kgx8 right, 8 left
61.25kgx8 right, 8 left

HS Lat pull down

90kgx12
90kgx10

Reverse cable fly's

7.5kgx15
7.5kgx12

Barbell shrugs

60kgx?
didn't count just shrugged...

Seated alternating hammer curls

22kgx6
22kgx5

Incline DB curls

8kgx12
8kgx12

BB Spider curls

15kgx12
15kgx12

[UnknownOrigin]

Squats

65kgx5
85kgx5
107.5kgx5
122.5kgx5
140kgx3 (vid)



and no my spotter did not touch me, his hands did not touch my elbows or help me up. Watch the vid carefully.

RDL's

80kgx10
80kgx10

Having to lighten the weight on these so I can actually feel it in my hamstrings lol, I've done (and have a video) of me doing 130kg before but idk... I don't feel it as much as I get heavier


Leg Extensions

80kgx12
80kgx12

Single leg extension

Right leg only: 30kgx12


Seated hamstring curls

70kgx12
70kgx8 +a bagillion partials


HS Leg Press RP

300kgx20

yus. 320kg next workout for some intense RP lol


then did some calf work... nothing worth logging though.

[AdamNW]

great work on those squats man!
depth was great on every rep, very strong stuff.
do you feel it more in your hamstrings with the 80kg? seems odd..
maybe compare some videos one time and see if there's a difference.
great stuff is being done in here though, KnowOrigin

[UnknownOrigin]

ok I fell behind on logging so I've got two workouts to log, I'll do the one from yesterday now, and from today tomorrow morning for opTimAL bUmP.

not srs.
ok, semi-srs.


Push Day

Bench Press

107.5kgx4
110kgx3 (vid)
105kgx2

107.5kg didn't feel any easier, so I might re-set to 105kg if i don't get 5 reps of 107.5kg next workout. My progression from 100kg-105kg was very smooth and consistent and now I've like hit a wall. Only hit 110kg for a video (and I barely got the 3rd rep lol) so I knew my third set of bench wouldn't be good but w/e




Incline DB Press

38kgx9
38kgx7
36kgx8

HS Chest Press

80kgx12, x3, x2, x1, x1, x1 10s rest between sets

DB shoulder press

28kgx8

DB side raises

8kgx15
10kgx12

CGBP

70kgx8
72.5kgx6
72.5kgx5

Cambered bar cable press down

25kgx15
25kgx12, x4, x3 10s rest between. For lulz (and burn)

[UnknownOrigin]

Deadlift singles of peace

60kgx5
100kgx1
120kgx1
140kgx1
160kgx1
180kgx1
205kgx1 PR

all warm up sets flew up like a breeze, felt good.

Then I kinda improvised and did a back workout like this

Pull ups superset with cable rows 2 sets
Dumbbell rows 2 sets
Lat pull down cable 1 set
HS lat pull down 1 triple drop set
Reverse cable fly's 1 drop set
Shrugs 1 set
then some biceps.

Didn't log because its not my usual routine, and it was literally rushed because I'd taken quite a while on Deadlifts. But in terms of the weight moved the deadlifts are all I care about ^^

No video, I will video when I get 210kg.
Soon.jpeg

[UnknownOrigin]

Squats

65kgx5
85kgx5
107.5kgx5
122.5kgx5
140kgx4



chitty set. First rep wasn't as fast as last sessions idk what happened

RDL's

80kgx10
90kgx10

Leg extensions

80kgx12
80kgx11, x4 (3/4 reps with a squeeze)

Seated leg curls

70kgx12
70kgx8 drop set to 60kgx5

Leg Press

320kgx12, x1 10s rest between. Absolutely killed me lol

Then some calf work zzzz

[UnknownOrigin]

Bench Press

107.5kgx5
110kgx4
117.5kgx1
120kgx1

happy about these, will get a vid in a few weeks probably
then the rest of the workout was improvised and very random cause i didn't have long. Some of the exercises are like 'lol wtf why' but idk, it was a one off

Incline BB superset with incline Db fly's

70kgx12, 22kgx8 DB fly's
80kgx8, 22kgx6 DB fly's

HS Chest Press

80kgx10, x3, x2, x1

Decline BB

60kgx5

HS Chest Press (again)

40kgx20

Cambered bar cable press down

25kgx20
25kgx12, x5

Reverse grip tricep press down

15kgx15

Random. Will go back to my usual routine next session, just had to rush this one lol

[12ccopeland]

Beastly squats and bench man. Do you prefer high bar over low bar?

[UnknownOrigin]

Beastly squats and bench man. Do you prefer high bar over low bar?

Thanks man. High bar for me. I should do low bar really but eh

[UnknownOrigin]

Deadlifts

190kgx3

this was an easy 3. Wasn't a grinder at all, so I really should have done 5... will do 5 next workout though, don't wanna make a weight increase just yet

Pull ups

BWx8
BWx8

HS One arm rows

60kgx8 right, 8 left
60kgx8 right, 8 left

HS Lat pull down

100kgx10
100kgx9

Cable rows

45kgx10
45kgx10

Reverse DB Fly's (cables were being used and cba waiting)

6kgx12
6kgx15

PLate shrugs

20kgx?
I don't count these, I just go to failure, RP for 10s then repeat

Upright rows - wide grip

25kgx15, x5 10s between

Seated hammer curls

22kgx5 right, 5 left
22kgx5 right, 5 left

Incline DB curls

6kgx20
12kgx8

EZ Bar close grip spider curls

20kgx12
20kgx10


Thinking about changing some stuff up for my back day, will type up later though as I've gotta go to school and have external exams today. Great.

[AdamNW]

be very happy with that bench dude! very impressive stuff.
mirin' deadlifting too
some good shiet.
good luck with your exams mayne, i know youll ace them

[UnknownOrigin]

Have strayed off this recently due to exams/stress lol. Still been training but nothing new to report really.

Current 1RMs:

Bench 120kg
Deadlift 210kg
Squat: Estimate between 145-150kg - but I have no idea to be honest. I haven't maxed squats and I've burned my CNS out so I wont be maxing out for a while now until I'm fresh again.

Currently doing a de-load week cause of decreased performance/minor back strain so I'll log these for the sake of keeping this up to date... nothing exciting going to happening for a week or so reallllly.

Not sure if I'll squat or DL this week i'll see how I feel.

Push Day Deload

Bench Press - Paused

Barx5
60kgx5
70kgx5
80kgx5

Incline DB Press

22kgx8
22kgx8
22kgx8

HS Chest Press

60kgx12

Cable Fly's

5kg each side x12

Seated DB Side raises

4kgx15

Cable Press down

15kgx15

Reverse grip cable press down

15kgx15



zzzzzz borrrringggg. I always feel deloads are pointless but I know in reality they're not. o well.

[UnknownOrigin]

Leg deload day

Hamstring curls

45kgx20
45kgx20
45kgx20

Leg extensions

50kgx15
50kgx15

Cable leg press

100kgx20
120kgx12
120kgx12

I prefer this leg press to the hammer strength leg press for feel definitely. Going to use this when I get back into the full swing of things.

HS Leg press anyway cuz i could

100kgx15
200kgx15


Then did some treadmill work on an incline to burn my calves, and burn them I did.

effortless workout though lol, but recovery is more important for now so o well

[UnknownOrigin]

First day back after deloading week today, going to do legs.

Probably going to take it easy being the first day back, will see how the weighs feel.

Below is my new routine which I will be following but I might change out exercises here and there depending on how i feel:



Will post an update of physique pics when I figure out how to make them not fill out the entire screen lol

[UnknownOrigin]

[UnknownOrigin]

Legs

Squats

135kgx5
100kgx10


GHRs

8 forced negatives

need to find a better way to do these, on a lat machine my knees are too close together and it doesn't feel good..

Leg extensions

80kgx10, x6, x5, 20s rest between sets

Leg Curls

60kgx11, x6, x4, 20s rest between sets

Seated leg press

150kgx12, x4, x4, 20s rest between sets


I like RP/myoreps, feels good even though its only one set lol.

Squats felt okay, 100kgx10 was easy, 135kg was fine too, never felt like I wasn't going to get the reps so sweet. Will probably jump back at 140kg next session

edit: HS calf raises lawl

100kgx?, x?, x?

I didn't count these. oops.