AdCon's lifting journey.

[AdCon]

16-11-13

B:


Warm up-

Bands + stretching


Front Squats

80kg x5
80kg x5
80kg x3
Nice, knackered for last set.


OHP

40kg x8
40kg x8
40kg x12
Got the right song at the end..


SLDL

87.5kg x8
87.5kg x8
87.5kg x8
Tired.


CGBP

65kg x5
65kg x5
65kg x5
Hard.


Band Pushdowns

Black and yellow x20, x20, x20


Landmine Raises

+8.75kg x10
+8.75kg x10



Good workout. Front squats were better with slightly lower weight. Aiming to hit 100kg as soon as possible, will be a nice milestone.

[AdCon]

17-11-13

A:


Warm up-

Foam rolling + bands.


Squats

90kg x5
90kg x5
90kg x5


Bench

77.5kg x4
77.5kg x3
77.5kg x3
Not great. First set was good but glutes were rising on next sets.


Reverse Bench

60kg x7
60kg x7


Pull Ups

+7.5kg x10
+7.5kg x10
+7.5kg x8


Pendlay Rows

75kg x5
75kg x5
75kg x5


Barbell Curls

42.5kg x6
42.5kg x6


Hammer Curls

18kg x8


Face Pulls

35kg x10
35kg x10
35kg x10


Good. Happy with squats. Bench may need to go lighter to fix my glutes rising. I'll see how it is next time.

[AdCon]

19-11-13

B:


Warm up-

Nothing much.



Front Squats

82.5kg x5
82.5kg x5
Terrible squat rack. Hitting safety bars Stopped so I didn't injure myself.


OHP

47.5kg x5
47.5kg x5
47.5kg x5


Deadlifts

No room. Too busy. Disappointing.


CGBP

67.5kg x5
67.5kg x5
67.5kg x5
Good.


Overhead DB Extensions

10kg x10
10kg x10
Good


DB Laterals

14kg x8
14kg x8
14kg x8



Calf leg press

85kg x12
85kg x12
85kg x12



Ok workout. Wanted to deadlift 140 but bar was taken up whole time. Got complimented on front squat form which is good though. Need to focus more on assistance work. Warm needs to be better as well.

[AdCon]

23-11-13

A:


Warm up-

Bands and mobility work. 


Squats
95kg x5
95kg x4 hit wall
95kg x1 decided against it. 


Bench
77.5kg x4
77.5kg x4
77.5kg x4
Glutes rising. Big issue. Can't get set up without arching too hard and raising glutes. 


Reverse Bench
60kg x8
60kg x8
Good


Pull Ups
+7.5kg x10
+7.5kg x10
+7.5kg x10
Hard. 
+35kg x0.5
Seeing if I can do 1.5xBW; I can't. 
Was close though. 


Pendlay Rows
77.5kg x4
77.5kg x4
77.5kg x4
Difficult. Not retracting scapula enough at top I think. And probably pulling to low on body. More like bent over row than Pendlay atm. 


Barbell Curls
42.5kg x8
42.5kg x8


Hammer Curls
18kg x10
18kg x10


Face Pulls
40kg x8
40kg x8
40kg x8


Good day. First set of squats was fine, depth was good. Bench disappointing. Accessory work better than usual but I feel I'm not putting enough into it or using the right exercises to assist my other lifts. 

[AdCon]

24-11-13

B:


Warm up-

Mobility work + quick rowing machine.



Front Squats

85kg x3
85kg x3
85kg x3
Easy-ish. Feels very heavy but comes up ok. Need to do more core and mobility work to improve these I think.


OHP

42.5kg x8
42.5kg x8
42.5kg x8
Love high reps now. Couldn't get same rhythm as usual though. Still happy.


SLDL

90kg x8
90kg x8
90kg x8


CGBP

70kg x4 too much.
70kg x3
70kg x3
Trying to find my perfect rep range for these. I think around 6 would be about right.


One arm Pushdowns

15kg x10
15kg x10
Will be my main tricep isolation from now on.


Landmine Laterals

+
10kg x8
10kg x8


Should really have done calf work, but I never feel like it at home.


Progress has definitely been made everywhere since I started logging so I'm quite happy. I probably could have done more though. Feels bad that I'm this weak after about a year.

[AdCon]

26-11-13

A:


Warm up-

Few BW squats and rotator cuff stuff.


Squats

100kg x3
100kg x3
100kg x3
At last..


Bench

77.5kg x4
77.5kg x4
77.5kg x4
Average. Not progressing great.


Incline DB

24kg x8
24kg x8
Weak but improving.


Pull Ups

BW x15
BW x15


Cable Rows

57kg x10
57kg x10


EZ Curls

(don't know bar weight)
Bar +
30kg x8
30kg x8
30kg x8
Hate EZ Bars.


Rear Delt rows machine

55 x8
55 x8
55 x8


Hit 2 plate squat. Doesn't feel like much of an achievement because I'm still weak.


Nice workout. Got lots of accessory work done for once.

[AdCon]

Unable to lift at moment.

Next workout will be on Tuesday.


Cycled instead today.

[AdCon]

3-12-13

B:


Warm up-

Little bit of mobility work.


Front Squats

87.5kg x3
87.5kg x3
87.5kg x2


OHP

50kg x5
50kg x4
50kg x4


Deadlifts

140kg x3
Wanted 5


Dips

+
14kg x8
14kg x8
14kg x8


One arm Pushdowns

10kg x12
10kg x12
Underhand grip with handle. Handle twisting a bit.


DB Laterals

8kg x12
8kg x12
Only free dumbbell.. Form practice.


Calf Press

90kg x12
90kg x12
90kg x12


GHR

BW x12
Felt nice but machine is awkward to set up right.

[AdCon]

5-12-13

A:


Warm up-

Bit of mobility work and some rotator cuff exercises. Should take bands to gym to get proper warm up done.


Squats

100kg x4
100kg x3
100kg x3
Better than last time. Not as strong as I would like.


Bench

80kg x3
80kg x3
80kg x3


Incline DB

26kg x8
26kg x6
Better


Pull Ups

+
15kg x5, x5, x5
Easy. Different grip to normal.


DB Curls

16kg x10
16kg x10
16kg x10
Not doing EZ curls and these feel much better.


Rear Delt Row Machine

60kg x12
60kg x12
60kg x12



Variation in exercises is annoying at the moment. If I keep up progression I suppose it'll be fine though. As long as I get compounds done I'm happy at the moment.


Disappointed with my lack of reps on main things. Also, need to stop neglecting pulling exercises. I need to do more Pendlay rows.

[AdCon]

8-12-13

B:


Warm up-

Mobility work + quick row



Front Squats

90kg x2
90kg x2
90kg x1
Heavy but wanted to try it. 3x3 next time. I might actually be squatting too deep.


OHP

45kg x8
45kg x8
45kg x8
Nice progress.


SLDL

95kg x10
95kg x10
95kg x10
Need more progress like this.


CGBP

70kg x5
70kg x5
70kg x5
Good power.


One arm Pushdowns

15kg x15
15kg x15


Landmine Laterals

+
10kg x10
10kg x10


Ball hamstring curls

x15
x15
x15



Disheartened with lack of progress recently. A bit ashamed looking through my log. I need to start forcing progress on every lift which is what I went for today.


Happy with what I did. Front squats were not great but the weight is going up. Got lots of accessory work done.

[AdCon]

10-12-13

A:


Warm up-

focus on ankles and hamstrings
Not enough. Bringing bands next time to stop this.


Squats

105kg x1
102.5kg x3
Failed.
Poor strength. Had no power.



Bench

82.5kg x3
82.5kg x3
82.5kg x3
Glutes always rise on this bench.


Incline DB

28kg x6
28kg x6
Good but shoulder hurting a bit. Progressing nicely.


Pull Ups

+
10kg 3x8
Good.


DB Curls

18kg x8
18kg x8
18kg x8
Shoulder not feeling great here.


Pendlay Rows

80kg x4
80kg x4
80kg x4
Need to use slightly less weight to get more power, better form. 75 next time.


Rear Delt Row Machine

65kg x8
65kg x8


GHR

BW x10
BW x10
Better,finally sort of got the settings right.


Poor warm up and no good music made my squats bad. Need to focus in the gym like I do at home.

[AdCon]

12-12-13

B:


Warm up-

F.B. Bands & ankles.


Front Squats

80kg x8
80kg x8
80kg x7
Power was focus, not as explosive as I would like. Couldn't do in continuous sets, took small breaks. Might just stick to my heavy 3x3 work.


Feeling a bit dizzy.


OHP

52.5kg x3
52.5kg x1
Poor, not feeling good at all. Felt dizzy.


Deadlifts

145kg x3
Avoiding rounding.
Shifted onto toes on last rep. Not too bad.


CGBP

72.5kg x4
72.5kg x4
72.5kg x4
Surprisingly quite good.


One arm Pushdowns

-


DB Laterals

16kg x8
16kg x8


Calf Press

100kg x10
100kg x10
100kg x10



Surprised I got through the workout, was feeling bad from start. Just a little dehydrated probably.

Lifts were ok but had to miss some things.

[AdCon]

15-12-13

A:


Warm up-

FB mobility.Ankle focus.


Squats

100kg x5
100kg x4
100kg x3.5
First set easy. Others, set up was a little off.


Bench

85kg x1.5 poor
75kg x8
75kg x5
Heavy set drained me. Thought I had more reps. Arms a bit wonky as well.


Pull Ups

+10kg 3x10
Ok.


Barbell Rows
(Not off floor any more but keeping form strict.)

75kg x6
75kg x6
75kg x6
Still an exercise I struggle with. I'll figure it out eventually.


Barbell Curls

45kg x8
45kg x8


Hammer Curls

19kg x1 clip came off, weights flew off, that's enough for today.


Face Pulls

40kg x10
40kg x10
40kg x10




Unhappy with squatting and benching. Overestimated strength I think. Although, first set of squats easy, probably had two more in me.

Got plenty of accessory work done and made sure progress was made. Decent session overall.

[AdCon]

17-12-13

B:


Warm up-

Mobility work



Front Squats

90kg x3
90kg x3
90kg x2
Hard work. Grinding reps. Could lower weight and hit 5 maybe.


OHP

47.5kg x6
47.5kg x6
Fast powerful reps. Not great because leg was cramping. Stopped to make sure I got everything else done.


SLDL

97.5kg x10
97.5kg x10
97.5kg x10
Good, wobbly afterwards.


CGBP

72.5kg x4
72.5kg x4
72.5kg x3
Nice


One arm Pushdowns

15kg x16
15kg x16


Landmine Laterals

-
Should have done but I'm feeling exhausted now.



Decent day. Took too much time on some things so didn't get lat. delt work done. Happy overall. Could probably hit 100kg F squat soon but I think I'll back off and work on my power a bit.

[AdCon]

30-12-13

A:


Warm up-

Mobility + rowing

Big break from being ill + holidays.
Reduced volume session.


Squats

100kg x4
Wobbly. Shifting onto toes. Not a confident squat.
100kg x2
Bad. Need to ease back in. Time off has had an effect.


Bench

80kg x4
80kg x4
80kg x3
Hips rising more than I want to.
Decent reps.


Pull Ups

+10kg 3x10
No progress but no weaker.


Barbell Curls

45kg x8
45kg x8


Hammer Curls

19kg x8
19kg x8


Face Pulls

40kg x12
40kg x12
40kg x12



Been quite sick for a while. Better now but lack of consistency feels terrible. Next year should be much better for consistency and I will start making some more progress.

Today's workout was just an intro back into my training. Lifts were bad but the main goal was just to get moving again. Strength hasn't really changed much but I still feel disappointed.

[AdCon]

1-1-14

B:


Warm up-

Band mobility and rowing



Front Squats

85kg x5
85kg x2
Ruined by DOMS. Should be ok when I get going but it's too bad right now. Annoyed that I failed but at least I got something done.


OHP

45kg x7
45kg x7
45kg x7
Not too bad. Not great though.


SLDL

97.5kg x12
97.5kg x12
Draining but good.


CGBP

72.5kg x3
72.5kg x3
72.5kg x3
Expected 5.


One arm Pushdowns

20kg x10
20kg x10


Landmine Laterals
+
11.25kg x8
11.25kg x8


mobility work to finish.



DOMS affected front squats. Overall stiffness on OHP. Feeling weak but it can only get better from here.

Squatting consistency really has to be a focus now.

A bit unhappy with myself at the moment but as long I'm strict things should be good.

[AdCon]

6-01-14

A:


Warm up-

FB Mobility

Squats

100kg x5
100kg x5
100kg x5
Tiring but got there in the end.

Bench

82.5kg x3
82.5kg x3
82.5kg -
Doing slight pause on chest now to ensure full ROM.
Not great, spotter assisted on some reps.


Reverse Bench

60kg x8
60kg x8


Barbell Rows

80kg x4
80kg x4
80kg x4


Pull Ups

+12.5kg 3x8


Barbell Curls

47.5kg x8
47.5kg x
Heavy, cheated with controlled negatives.


Hammer Curls

19kg x10
19kg x10


Face Pulls

30kg x15
30kg x15
30kg x15
Low weight for big rear delt focus.
Much better than usual, mustn't let ego get in the way on these.



After today it gets a lot easier for me to get training done, so I'll be logging more consistently thankfully.


Doing bb rows before pull ups was a good idea. I can now stop neglecting them.

Body progress is going ok. Using MFP again and weight is higher than ever. Feel like I've finally lost leaness but I'm not fat yet. I'll probably do a mini cut when I hit around 170. Not any time soon though.

[AdCon]

9-1-14

B:


Warm up-

Small mobility warm up.


Front Squats

85kg x5
85kg x5
85kg x3
Failed last rep. Not a strength issue just a bad set.


OHP

50kg x5
50kg x5
50kg x5
Very happy with this.


Deadlifts

150kg x3
Felt great.


CGBP

72.5kg x4
72.5kg x4
72.5kg x4


DB Upright Rows

20kg x8
20kg x8
Instead of DB laterals from now on.


Calf Leg Press

110kg x12
110kg x12
110kg x12


Good. Happy with deadlifts. Short term goal now is 2/3/4 total.

[AdCon]

14-01-14

A:


Warm up-

Bit of stretching and shoulder stuff


Squats

105kg xfail
100kg x4
-
Terrible. Knees hurting / no strength.


Bench

80kg x3
80kg x3
80kg x3
Paused.
No obvious improvement, but goal was to improve rep quality.


Incline DB

26kg x6
26kg x6
Bad


Barbell Rows

85kg x4
85kg x4
85kg x4


Pull Ups

+15kg -
Couldn't do weighted.
Did a few sets BW instead.


DB Curls

18kg x8
18kg x8

Sweated a lot. Feeling really dizzy. Not worth finishing.


Bad workout. Very disappointed with squats. Should have done much better. Benching was better than usual despite slightly less weight.




16-1-14

B:


Warm up-

BW squatting, ankle work and some upper body stretching.


Front Squats

92.5kg x1.5 .little too much.
80kg x5
80kg x5
Ok. Couldn't go as strong as normal because I messed up the first set.


OHP

52.5kg x2.5 hard
52.5kg x2
Not good today.


Deadlifts

155kg x2.5
Had the strength but grip slipped on lockout. Not bad though.


CGBP

72.5kg x6
72.5kg x6
72.5kg x6
Great


One Arm Reverse Pushdowns

15kg x-
15kg x-


DB Upright Rows

20kg x12
20kg x12
Good


Calf Leg Press

120kg x15
120kg x15
120kg x15
Nice.


Average session. Started bad but picked up at the end. Disappointed with squats and pressing, I was predicting to get 3 and 5 reps but my Stength obviously hasn't progressed enough.

[AdCon]

19-01-14

A:


Warm up-

Mobility


Paused Squats

90kg x4
90kg x4
90kg x4
Good but should have been a little easier.
Back a bit stiff from deads the other day.


Bench

82.5kg x3
82.5kg x3
82.5kg x3
Not bad. Time to progress now.


Reverse Bench

62.5kg x6
62.5kg x6


Barbell Rows

85kg x6
85kg x6
85kg x6
Ok.


Pull Ups

+15kg 3x7


Barbell Curls

47.5kg x5
47.5kg x5
Slow negatives. Not pretty.


Hammer Curls

19kg x12
19kg x12


Face Pulls

35kg x10
35kg x10
35kg x10



Not a bad day. Haven't been as consistent as I would like this week but it's sometimes unavoidable.

Squats were just a little practice to make sure my form is still good after disappointing previous session.


Might stop this log and start logging on bodyspace. Need to set some more goals to aim for to give my Stength a boost.

[AdCon]

22-1-14

B:


Warm up-

Mobility + quick row.



Front Squats

80kg x4
80kg x4
Thought it was much too easy, using wrong weight.
90kg x2 tired from previous sets.


OHP

50kg x -
Thumb not right. Making my grip slip.


Hip Thrusts

80kg x8
75kg x8
Replacing SLDL
Just about the only decent part of the workout.


CGBP

75kg x3
-
Thumb problem again.


One arm Pushdowns

20kg x10
20kg x10



23-01-14

A:


Warm up-

Mobility and rotator cuff.


Squats

102.5kg x4
102.5kg x3
102.5kg x4
Good progress here. Happy. 2nd set not perfect.


Bench

85kg x3
85kg x3
85kg x1.5
Not bad.


Incline DB

28kg x3?
Too much
26kg x8


Barbell Rows

80kg x6
80kg x6
80kg x6


Pull Ups

--


DB Curls

18kg x10
18kg x10
18kg x10


Rear Delt Machine Rows

57.5 x8
57.5 x8
57.5 x8g



Good workout. Happy with squats and bench. Progression should be nice and linear from now on.

[AdCon]

27-1-14

B:


Warm up-

Mobility. Upper back stiffness.


Front Squats

90kg x4
90kg x3
90kg x2 failed.
Got the right weight this time.


OHP

50kg x6
50kg x6
50kg x6
Too soon after eating. Happy though.


SLDLs

100kg x8
100kg x8


CGBP

75kg x3
75kg x3
75kg x3
Weak. Shoulders a little tight. Probably the issue.


More effort on BB style for isolation a now:


One arm Pushdowns

15kg x15
15kg x15
Squeezing.


Landmine Laterals
+
10kg x7
10kg x7


Decent session. Cycled yesterday. Will be doing M/T and T/F workouts from now on to let me train my cycling at weekends.

Feeling a bit fatter at the moment. Probs around 14% now but not too bothered. Will do a mini cut at around 170 just so I can do some better bulking.

[AdCon]

28-01-14

A:


Warm up-

Mobility and rotator cuff.


Squats

105kg x3
105kg x3
105kg x3
Good. Not certain on depth but think it was fine.


Bench

80kg x3
80kg x3
80kg x3
Weak today.


Incline DB

28kg x8
28kg x8


Barbell Rows

80kg x8
80kg x8
80kg x8


Pull Ups

BW x15, x15
Not continuous. Callouses messing up my grip.


DB Curls

20kg x6
20kg x6
Heavy.


Rear Delt Machine Rows

60 x8
60 x8


Ok workout. Squats were probably the best thing about it.
Upper back really stiff atm.

[AdCon]

3-2-14

B:


Warm up-

Mobility, little row.


Front Squats

92.5kg x3
92.5kg x2
92.5kg x1
Started good then lost it. Upper back a bit sore still so tightness maybe not great.


OHP

55kg x2
-
Stiffness when arms overhead, ought to sort this out now. Stopped because OHP could be the problem.


Glute Bridges

45kg x10 a bit awkward.
35kg x12
35kg x12
Felt hard on the hammies, not the easiest to set up on my own.


CGBP

75kg x-
Same issue as above.


Best not to risk anything so I'll forget the rest of this session and go sort out my back instead. A
day as usual tomorrow though.

[AdCon]

Had planned to continue training but back got worse last few days. Feels much better now and I'm still working on getting rid of all pain.


6-2-14

A:


Warm up-

Mobility. Lots of scap retraction work.


Squats

107.5kg x3
107.5kg x3
107.5kg x2
Good.


Bench

75kg x8
75kg x8
75kg x8
Taking it easy on weight but still trying hard. Not easy doing high reps.


Incline DB

-


Barbell Rows

60kg x12
60kg x12
60kg x12
Light but I think this will hell out by focusing on squeezing hard.


Pull Ups

+20kg x4, x4, x4


DB Curls

16kg x-
I should stop skipping arms.


Rear Delt Machine Rows

55 x10
55 x10
55 x10



New approach to training style to prevent injury in future. Main lifts of each day will be heavy and low reps but assistance work reps will increase according to intensity.


Decent session considering back.

[AdCon]

10-2-14

B:


Warm up-

Mobility.


Front Squats

85kg x6
85kg x6
Ok.


seated OHP

50kg x5
50kg x5
50kg x5
Wrists and fingers a bit off. Maybe some stretches to improve this, same for F squat.
Not happy with last set, poor quality reps.


Glute Bridges

40kg x12
40kg x12
40kg x12
Killed hamstrings, could be a good assistance for when deadlifts aren't possible.


CGBP

77.5kg x3
77.5kg x3


One arm pushdowns

15kg x15
15kg x15


DB upright rows

19kg x12
19kg x12



Back to serious training now. Back still not 100% but I'll still get some good sessions done. I have to get 4x a week consistently now to make up for lost time.

[AdCon]

Didn't get much done. A set of 110 for three and then my back hurt. Have up on bench and the rest.

Got a cold and back ache is not gone like I thought.

[AdCon]

21-2-14

A:


Warm up-

Mobility and machine warm up.


Squats

100kg x8
100kg x5
Too much cardio, back can't take it.


Bench

87.5kg x2 spotter assisted, too much.
85kg x1
Not today.


Barbell Rows

70kg x8
70kg x8
70kg x8


Pull Ups slow dead hang, stretching.

+5kg x5, x5, x5
Great for my back.


Barbell Curls Stricter (slight cheat)

40kg x6
40kg x6


Face Pulls

25kg x8
25kg x8



Went light and easy on accessory work as I will continue to do.

Pain was too bad yesterday but resting + not actually trying to fix my back makes it better counterintuitively.

With a rest this weekend I reckon things will get better and consistency will improve. Can't wait to get stronger and bring up my weak points.

Bad session but I got it done anyway. Strength isn't how I expected it would be. Accessory work went fine though

[AdCon]

Been ill for a while, back to it now, and back feeling better. Should be no obstacles for strength / size now.

28-2-14

B:


Warm up-

Mobility and row


Front Squats

92.5kg x3
92.5kg x2
No power, complete grind.


seated OHP

55kg x0
All hyped up and couldn't even move it. Very disappointed.
45kg x8
45kg x8


SLDL

100kg x12
100kg x12


CGBP

80kg x0.5
77.5kg x0.5
Not working at all today. Could be poor nutrition from last few days because I have no energy / strength.


One arm Pushdowns

15kg x20
15kg x20


Barbell Laterals

Bar x8
Delts really need some more work. Restarting weight. Aggravating traps loads, no idea what's wrong.


An unsuccessful start to my training but being sick and trap issue are probably to blame.

Decided ill end this log now and start a new one to leave behind my inconsistencies and make a new, motivated, start to this years training.

It's time to get serious again and reach my goals.