Ink's Journey to 1500 5/3/1 Log

[ink81]

Not happy with today's session, hopefully pick up some slack tomorrow.

Deadlifts (kg)

Bar x lots
60 x 12
100 x 10
120 x 8
140 x 5 Felt a tweak in my lower back AGAIN on the fifth rep, cut the exercise short today, no damage though, just being cautious.

Lat Pulldowns (kg)

50 x 15
80 x 10
100 x 10
110 x 10

Hypers (kg)

bw x 10
bw x 10
5 x 10
5 x 10

Seated Hammer Rows (kg)

40 x 12
80 x 10
120 x 10
160 x 10

Not happy with the deadlift performance but I seriously can't risk another back injury atm.

[ink81]

Bit of shoulder work today

Standing OH Press (kg)

Bar x 15
30 x 10
50 x 10
60 x 10
70 x 10
70 x 6
70 x 6

Rear Delt Cables (kg)

5 x 10
7.5 x 10
10 x 10
10 x 10

Seated Machine Press (kg)

40 x 10
80 x 10
120 x 10
160 x 10

BB Shrugs (kg)

60 x 10
100 x 10
140 x 10
180 x 10

[ink81]

Dynamic Bench (kg)

Really love my Dynamic Bench Day, don't know why but it's prob my favorite day atm.

Bar x 20
60 x 10
60 x 10 + Heavy Bands
100 x 10 + Heavy Bands
120 x 10 + Heavy Bands
120 x 10 + Heavy Bands
125 x 10 + Heavy Bands

Felt good, no pain anywhere. Feel like I may have been able to hit 10 at 130. The bands set up the way they are put redicerous weight when held at full lock out. 140 + Heavy Bands really feels like holding 200 in your hands.



Ezi Bar Preacher (kg)

Bar x 10
35 x 10
45 x 10
55 x 10

Tricep Pushdowns (kg)

35 x 10
55 x 10
85 x 10
105 x 10

Focus DB Curls (kg)

10 x 10
15 x 10
17.5 x 10
17.5 x 10

Weighted Dips (kg)

BW x 10
20 x 10
20 x 10

Arms and joints feel good. Funny thing happened just as we were finishing up. Guy walks in, giant, one of the biggest men I've ever seen. Looked like a Strongman. Starts warming up with squats, 1 plate, 2 plates, 3 plates, 4 plates, 5 plates, 6 plates. Was pretty impressive. Then jumped on the bench, worked up to 4 plates a side and I decided to go have a chat to him. Turns out he's Adrian Tullo, World Champion powerlifter from Slaughterhouse Gym in Tassie. Haha, and here I am asking him if he does a bit of powerlifting. Had a quick chat to him, said he's gunna be around for a little bit, hope I get to catch up with him again.

[ink81]

Fly down to Brisbane yesterday to pick up the new car and snuck in a session at PTC with Scotty again.

Worked on Squats and Bench Arching and took a crack at the new Mono-lift seeing as I've only ever walked my squats out, something different. Got a few tips on how to wrap knee's properly too and found out that 2m wraps are just a bit too short to wrap my knees properly lol.

Squats (kg)

Bar x lots
65 x 10
75 x 10
125 x 6
145 x 5
175 x 1

Decided to stop there, the 175 felt good, but my back was getting very tight and didn't want to push any harder. The mono-lift was considerably different than walking the bar out. Glad I had the opportunity to use it.

Bench Arch (kg)

Slide a 4" polly pipe underneath my back to work on arch.

Bar x 10
60 x 10
60 x 10
60 x 10

Really have to work on my flexibility on this as it's one of the steps that's letting my bench down.

Now for the funny part of the day. Our gym doesn't have a GHR and I spotted one at PTC and decided to give it a go. Lol, never knew how week my hammies were. I ground 1 out and that was it, felt like I pulled every muscle in the backs of my legs lol. Definitely something else I have to work on.

Finished the session, talked a bit about lifting and states/nationals, then spent 4 hours at the fkn car yard sorting stuff out before they'd release my car, drove 12 hours straight back through to Mackay....

[Schultzy85]

Good to see you back into some squat and deadlift work mate... What sort of car did you get?

[ink81]

Good to see you back into some squat and deadlift work mate... What sort of car did you get?

Cheers mate, picked up a 2013 VX Landcruiser Wagon

Late night session. Finished work at 6, bus back to town by 9, at the gym by 9:30. Taking this week as a bit of a deload. Bench program has been taxing.

Chest Supported Hammer Rows (kg)

40 x 20
80 x 10
120 x 10
160 x 10

Seated Machine Shoulder Press (kg)

40 x 15
80 x 10
120 x 10
160 x 10

Lat Pulldowns (kg)

40 x 15
60 x 10
80 x 10
110 x 10

Front Raises (kg each)

12.5 x 12
17.5 x 10
20 x 10
22.5 x 10

[ink81]

Bench

Bar x lots
60 x 10
100 x 10
120 x 10
140 x 10
140 x 10
140 x 10

DB Preacher Curls (kg)

12.5 x 10
17.5 x 10
22.5 x 10

Tricep Pushdowns (kg)

40 x 10
60 x 10
100 x 10
110 x 10

Machine Bicep Curls (kg)

25 x 10
45 x 10
65 x 10

Felt pretty slack, big week at work, prob didn't eat enough during the week either. Will hit back hard on Monday!

[Schultzy85]

Cheers mate, picked up a 2013 VX Landcruiser Wagon

Nice. If I were ever to get a 4wd, it would have to be a cruiser. Hell of a vehicle.

[ink81]

Had some slight pain in the front of the armpit where pec meets the shoulder over the weekend after dynamic bench last week so didn't want to push it today. Made sure I warmed up, stretched, and rubbed some Nicoflex into the area before starting today. Seemed a lot better.

Bench (kg)

Bar x lots
60 x 10
100 x 10
140 x 3
160 x 3
170 x 3
180 x 1 (paused)
175 x 3 Felt comfortable here today.

Incline DB's (kg each)

25 x 10
40 x 10
47.5 x 10
55 x 10

Standing Cable Flys (kg each side)

14 x 10
29 x 10
34 x 10
39 x 10

Thinking the most probable cause was not warming up properly last week, and maybe a little bit of elbow flaring at the end of some of the sets. Feels a tonne better today, hopefully back to heavy sets next week .

[ink81]

Been a bit off lately and haven't been logging. Few things going on at the moment thats really effecting my gym time. First i'm currently studying to sit my Deputies Certificate in May which is pretty full on, and secondly I think I may have a pec tear. Had a slight pain in my armpit and left side of middle chest for the last 3 weeks which isn't going away. Really wanted to compete in GPC states/nationals but at the moment my Course comes first, and there's always next year . Even trying some light DB Flys today was pretty painful for inner and outer pec.

Bench(kg)

Bar x Lots
60 x 10
100 x 8
140 x 6
160 x 3
170 x 3
170 x 3

Feel like I've lost a bucket load of strength.

DB Flys (kg each)

10 x 10
15 x 10
20 x 10

Flat DB Bench (kg)

20 x 10
45 x 10
55 x 10

They felt alright actually considering.

Just wondering if i'd actually still be able to put these numbers up if I did have a pec tear? It doesn't hurt all the time, just when I put strain on it or stretch.

[ink81]

Becoming longer and longer between training sessions, busy schedule lately and trying to rehabilitate this pec injury.

DE Bench + Arms today

Bench (kg)

Bar x lots
60 x 20
100 x 20 (slingshot)
100 x 20 (slingshot)
140 x 10 (slingshot)
60 x 20 (medium band)
60 x 20 (medium band)

Tricep Pushdowns (kg)

30 x 10
40 x 10
40 x 10

DB Bicep Curls (kg each)

15 x 10
17.5 x 10
20 x 10

Tricep Pulldowns Machine (kg)

30 x 20
50 x 10
70 x 10
100 x 6

Ezi Bar Curls (kg)

25 x 20
45 x 10
50 x 10
50 x 10

Can feel the injury but it doesn't seem to effect my workout, just taking it light and slow until I can't feel it anymore.

[ink81]

Started Benching again today, not heavy but enough to give the pec a good flow of blood. Been so busy lately haven't had time to scratch myself, studying 13 hours a day, driving 4 hours most days. 4 more weeks and it should all be over hopefully.

Bench (kg)

Bar x 20
60 x 10
100 x 10
120 x 10
140 x 10
160 x 3
160 x 3
160 x 3

Incline DB (kg)

27.5 x 10
40 x 10
50 x 10
55 x 10

Cable Flys (kg each)

14 x 10
19 x 10
19 x 10

Started to stretch the pec a little so stopped there.

[ink81]

Finished tub of Meso V2 this morning and wouldn't really rate it. Picked up some Animal Rage, hope it gives me a bit more kick.

DB Preacher Curls (kg each)

15 x 10
20 x 10
25 x 10
27.5 x 8

Tricep Pushdowns (kg)

50 x 20
70 x 10
90 x 10
100 x 10

DB Hammer Curls (kg each)

15 x 10
20 x 10
22.5 x 10
25 x 8

Skull Crushers (kg)

Bar x Lots
35 x 10
45 x 10
55 x 10
60 x 10

[ink81]

6am Leg Session

Squats (kg)

Still have to be careful with these, put a large amount of pressure on my lower back and i'm at the stage where I'm sacrificing ego for safety. Can not afford to hurt a disc at least in the next few weeks

Warmed up with some stretching and mobility.

Bar x 20
60 x 12
80 x 10
100 x 10
120 x 8
140 x 6

GHR - Gamin mode using back extension machine

4 sets of 10 - Possibly my new favorite exercise

Leg Extensions (kg)

50 x 12
70 x 10
80 x 10
100 x 6

[ink81]

Hello again. Been MIA for a while now. Had a minor pec tear sometime at the start of the year and also Costochondritis. Came at not a bad time really. I was prepping study to sit my ERZ Controllers Certificate in May and found that thinking about lifting all the time was really distracting me from study. So took 2 months off to study, heal, smash my Certificate and now I'm back with vengeance. Chasing that 200kg bench just to start with. Have been logging on the AusBB forums for the last few weeks and will start logging here again.

Started video's again this week. 1st heavy CGBP session with my brother I've taped.

[ink81]

Chest

Today felt awesome going into it. Training at a new gym so different atmosphere, and I didn't go up in weight using a different bench, racking different heights. Bench was a bit thinner I think, had a hard time stabilizing after unracking. Hit some good numbers, was a humassive session.

Bench

Bar x lots
60 x 10
100 x 10
140 x 6
160 x 3

3 sets of 172.5kg x 3



Machine Incline Chest Press

40 x 10
90 x 10
140 x 10
180 x 6

Incline DB's

25 x 10
40 x 10
50 x 10
60 x 6

Pec Dec

40 x 10
60 x 10
70 x 10
80 x 10

Did other stuff not worth logging. Chest is very full, and very worked. Easy 175's next week .

[ink81]

Back/Hamstrings

Hamstring Curls

20 x 12
40 x 12
55 x 12
65 x 12

Single Leg Hamstring Curls

20 x 12
25 x 12
30 x 12
35 x 12

GHR

2 sets of 10 on 3 plates
2 sets of 10 on 4 plates

Deadlift

First time pulling Sumo, felt good until I nearly passed out.

60 x 10
100 x 10
140 x 6 (concentrating on form, forgot to breath and nearly blacked out lol)

Conventional

180 x 3
190 x 3
190 x 3

Lat Pulldowns

30 x 10
40 x 10
60 x 10
75 x 10

Single Arm Chest Supported Hammer Rows

20 x 10
40 x 10
60 x 10
60 x 10

Those deadlift's wrecked me, feel like I blew something in the brain. Been a bit giddy all day. Hopefully wake up fine tomorrow.

[ink81]

Shoulders

Massive shoulder workout today, feeling good.

Seated Machine Press

40 x 10
80 x 10
120 x 8
160 x 8
200 x 6

Rear Delt Cables

15 x 10
20 x 10
20 x 10
20 x 10

Smith Seated Military

Bar x lots
60 x 10
80 x 10
100 x 8
120 x 6

Bent Over Rear Delt DB's

10 x 10
12.5 x 10
15 x 10
17.5 x 10

BB Shrugs

60 x 10
100 x 10
140 x 10
180 x 10

[ink81]

DE Bench / Arms

Chest was a little sore still from Monday so kind of took it easy today.

Chains = 40kg

Bar x lots
60 x 10
60 x 10 (Chains)
80 x 10 (chains)
100 x 8 (chains)
120 x 6 (chains)

Tricep Pushdowns

30 x 10
40 x 10
50 x 20
50 x 20

Skull Crushers

35 x 10
35 x 10
35 x 20
35 x 20

Usual Bicep Circuit

Arms felt like they were going to bust today. Really liking reverse curls atm. Biceps are finally starting to grow after 2 years lol.

[ink81]

Quads

Leg Extension

40 x 10
60 x 10
80 x 10
100 x 10
120 x 10

Single Leg Extension

30 x 10
30 x 10
35 x 10
40 x 10

Squats

60 x 10
100 x 8
140 x 6
160 x 1

Add Wraps

180 x 1
200 x 1
220 x 1 (PB)

Felt easy on the legs, hard on the back. Pretty happy with it. 5 plates a side finally.

Single Leg Press

40 x 10
80 x 10
120 x 10

[Schultzy85]

5 plates a side finally.

Yeah buddy!

[ink81]

Benching

Surprised myself today, had a rush on the 3rd triple and turned it into 5 .

Bench

Bar x lots
60 x 10
100 x 8
140 x 6
160 x 3

175 x 3
175 x 3
175 x 5

Got a rush just before laying down and thought F it, i'll rep it out.

Incline DB Bench

20 x 10
40 x 10
50 x 10
60 x 8

Laying Cable Flys

20 x 10
25 x 10
30 x 10
35 x 10

Incline Chest Press

40 x 20
80 x 15
120 x 12

[ink81]

Hammies / Back

Hamstring Curls

20 x 20
40 x 10
50 x 10
60 x 10
70 x 8

Single Leg Curls

25 x 10
30 x 10
35 x 10
35 x 10

GHR

5 sets of 10 (using back extension)

Deadlifts

60 x 10
100 x 8
140 x 3
180 x 2
200 x 1
220 x 1

Lat Pulldowns

50 x 10
70 x 10
90 x 10
100 x 10

Seated Row

40 x 10
60 x 10
80 x 10
100 x 10

Long time since I've hit 220 deadlift which was my previous PB before my back injury. Was using straps today only because the gym doesn't have a bar worth attempting to grip.

[ink81]

Shoulders

Standing Military Press

Bar x lots
40 x 10
60 x 8
80 x 6
80 x 6

Rear Delt Cables

15 x 10
15 x 10
25 x 10
25 x 10

Machine Shoulder Press

40 x 10
80 x 10
120 x 10
160 x 10

Bent Over Rear Delts

12.5 x 10
15 x 10
17.5 x 10
20 x 10

Shrugs

60 x 10
100 x 10
140 x 10
180 x 10

[ink81]

High Rep Bench / Arms

Felt **** all day, bad sleep, prob bit dehydrated, cough, yep, in the wars.

High Rep Bench

Bar x Billion
40 x 30
60 x 30
80 x 20
100 x 30

Felt like I could have handled more though with my chest cough my breathing went to **** and I probably would have blacked out in another rep.



Tricep Pushdowns

30 x 12
40 x 12
50 x 20
50 x 12 (Failure)

Skull Crushers

35 x 12
35 x 15
35 x 15
35 x 15

Bicep Circuit

5 sets of

Cable Bicep Curls - 20kg x 12
Reverse Bar Curls - 22.5kg x 12
Hammer Curls (DB) - 15kg x 10

[ink81]

Quads

Leg Extension

20 x 12
40 x 12
60 x 12
80 x 12
100 x 12

Single Leg

25 x 12
30 x 12
40 x 12
50 x 12

Skwatz

Bar x lots
60 x 10
100 x 8
140 x 5

3 sets of 180 x 3

Single Leg Press

40 x 12
80 x 12
80 x 12
120 x 12

[ink81]

Bench

Felt like absolute **** this morning. Getting to the back end of this flu, but the constant coughing is giving me migrains, and catching my breath between sets is a pain in the ass.

Surprisingly hit some good numbers today. Feeling confident for the 200kg soon.


Bar x lots
60 x 10
100 x 8
140 x 5
160 x 3

3 sets of 180 x 3

Missed recording the first set which was by far the easiest, felt like I had 5 in me.



Incline DB Bench

20 x 12
40 x 10
55 x 10
60 x 10

Standing Cable Flys

10 x 10
15 x 10
20 x 10
25 x 10

Incline Machine Chest Press

40 x 20
80 x 12
120 x 12
120 x 12

Home now, had to hit 2 nurofen plus straight away, head is pounding, time for some sleep.

[ink81]

Back n Hammies

Still feeling like ****, although felt better today.

Hamstring Curls

25 x 12
40 x 12
55 x 12
65 x 12

Single Leg

20 x 12
25 x 12
30 x 12
30 x 12

GHR (Raised Back Extension)

4 sets of 10

Lat Pulldowns

40 x 10
60 x 10
80 x 10
100 x 10

Single Arm Hammer Rows

20 x 10
40 x 10
60 x 10
60 x 10

Vertical Lat Pulldowns

50 x 10
70 x 10
90 x 10
110 x 10

[ink81]

Shoulders

Hopefully one day this week I'll feel 100% and have a good workout.

Seated Smith Military

Bar x lots
60 x 10
100 x 10
120 x 6
140 x 4

Rear Delt Cables

10 x 10
15 x 10
20 x 10
20 x 10

Seated Machine Press

40 x 10
80 x 10
120 x 10
160 x 10 (easiest set I've done at 160)

BB Shrugs

60 x 10
100 x 10
140 x 10
180 x 10

Side Delt Machine

30 x 10
40 x 10
50 x 10
60 x 10

[ink81]

Arms

CGBP

Kept it light today, didn't want to injure or fatigue anything for Mondays Max attempts.

Bar x lots
60 x 10
80 x 10
100 x 10
140 x 6

Tricep Pushdowns

30 x 10
40 x 10
50 x 20
50 x 12

Skull Crushers

4 sets of 35kg x 15

Bicep Circuit