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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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