Strengthbrah and Wiggium's Log

[Strengthbrah93]

Day 3 Week 10

Military Press
1x15 bar
1x8 40kg
1x2 50kg
1x4 60kg
1x1 70kg

DB incline
1x15 14kg
1x8 26kg
1x1 34kg
1x9 38kg

machine fly

Notes:

-have been ill yesterday+today, again, i think from eating fkin old cottage cheese. seriously wtf is up with that. its not even that old. could be something else though, just got ill the day after i ate it
-diet hasn't been good either but still forced myself to go today
-shoulders felt really weak for military, and haven't done it in 3 weeks. nevertheless got 1 rep on 70kg. ideally wanted 2 reps on that but didn't bother going for it. last time i got 67.5kg for 2 comfortably
-content with the db incline pr, as was after military not cgbp so it would have been harder
-all in all considering i was ill, it was pretty good. not ideal though

[wiggium]

Day ~ Week 9

Did a back/bi day before this one but forgot to log it, going to Italy in a few days so couldn't really be bothered with Military/Deadlift. Plus wanted to do Bench press, and some cardio.

Bench Press
1x15 bar
1x8 40kg
1x6 50kg
1x4 60kg
1x3 60kg

DB Incline
1x8 20kg
1x8 24k

Dips
1x7
1x6
1x5

DB Flies
1x8 14kg

Skullcrusher
1x8 24kg

Then went for a 2k run.

Notes:
-Haven't been that focused on gym recently thanks to work etc, but still reasonably pleased.
-Hadn't done bench press in forever, so 60kg was actually a PR.
-Wanted to do some cardio instead of squats today.

[Strengthbrah93]

Day 1 Week 11 (ill)

Deadlift
1x10 bar
1x10 40kg
1x3 60kg
1x1 80kg
1x2 100kg
1x1 120kg
1x1 140kg
1x1 160kg
1x1 170kg

Speed deadlift with shrug
1x3 100kg

hanging leg raise
2x10

Notes:

-still ill, really wasn't a good idea training today
-somehow managed to get a deadlift pr although form wasn't amazing

[Strengthbrah93]

Day 2 Week 11

Squat
1x20 bar
1x12 40kg
2x6 1x9 60kg

DB incline
1x12 18kg
1x8 24kg
2x8 30kg
1x4 32kg

DB shrug
1x10 28kg
1x10 32kg
1x15 34kg

hanging leg raise
2x10

ab machine

notes:

-first workout back after being ill. diet has been awful, and have lost about 4lbs
-actually felt better last week, but i have a pain in my mid-back and also left shoulder
-i think this pain was caused by my coughing/sneezing during the illness. I gave it a whole week to get better and it didn't
-thus i trained through it. db incline didn't hurt, but it did feel weird. I am just going to hope it goes away by itself, although back feels worse now. it only hurts when i twist my torso, not bend down. it is pretty much under my right lat
-generally weak all round but was going lighter than i could have
-need to keep squatting up

[wiggium]

Day 2 Week 9

BB Row
1x12 bar
1x8 40kg
2x7 60kg

Pull up
1x3

Hammer chins
1x6
1x4

Alt DB curl
1x8 10kg
1x3 18kg
1x5 16kg

DB shrug
1x12 26kg
1x10 32kg

hanging leg raise
2x10

ab machine after leg raise.

notes:

-First workout in a while, also first workout back home from Uni with Strengthbrah, went pretty well.
-Need to sort out my diet and start eating quite a lot more.
-Finally did a pullup, also tried out BB rows which I may prefer over DB row.

[wiggium]

Day 3 Week 11 (STRENGTHBRAH's ENTRY)

BB row
1x20 bar
1x10 40kg
2x8 60kg

Wide grip pull up
1x8 1x6

alt db curl
1x10 14kg
1x6 18kg
1x6 20kg

hammer chins
1x8

Notes:
-felt really sore from other day
-went quite light

[wiggium]

Day 3 Week 11

Military Press
1x10 bar
1x8 30kg
1x3 40kg
1x0 42.5kg - dissapointing
1x1 40kg (held at top for 15 secs)

Deadlift
1x12 bar
1x8 40kg
1x6 60kg
1x4 80kg
1x2 100kg
2x1 120kg (poor-ish form on second rep)
1x2 100kg

db lat raise
1x10 10kg (some both arms, some one handed)
1x8 12kg

hanging leg raise
1x10
1x8

decline sit ups with 12kg db
1x12

Notes:

-Military sucked, need to start eating more from here and hopefully it will actually improve
-Fairly pleased with DL considering I haven't done it for a few weeks and my diet hasn't been great
-Going back to uni tomorrow so last time training with strengthbrah for a while.

[Strengthbrah93]

Day 1 Week 12

Military Press
1x20 bar
1x8 40kg
1x4 50kg
1x6 60kg
1x3 65kg

Deadlift
1x20 bar
1x10 40kg
1x4 60kg
1x3 80kg
1x2 100kg
1x1 120kg
1x1 140kg
1x1 160kg
1x1 172.5kg

db lat raise
1x8 14kg
1x8 18kg

hanging leg raise

Notes:
-nothing amazing to report, strength is meh, not going up as fast as id like
-used chalk to try and overhand the 160kg, not even close
-need to eat more

[Strengthbrah93]

Day 2 Week 12

DB incline
1x15 14kg
1x10 22kg
1x6 28kg
1x6 32kg
1x3 38kg
1x7 1x6 40kg

Dips
1x15
1x12

paused wide grip pullup
1x8

Machine row (hammer grip)
top set: 2x8 70kg

Notes:
-pretty average today, fairly decent db inclines, considering i only worked shoulders 2 days ago. same with dips. stopped 2 reps shy of failure on first set of incline
-might start doing the machine row more

[wiggium]

Day 1 Week 12

Squats
1x12 bar
1x8 40kg (last 2 reps held at bottom)

Bench Press
1x12 bar
1x8 30kg
1x6 40kg
1x6 50kg
1x4 60kg
1x3 1x2 65kg

DB Incline
1x10 18kg
1x8 22kg

Dips
1x6
1x3
1x4

Db Fly
1x12 12kg

Rope pulldown
1x8+8 12.5kg
1x5+5 17.5kg

Notes:
-Didn't go heavy/do many squats as back was still sore from DL
-Decided to go for bench press, set a new PR which was pretty pleasing.
-Dips sucked, though I think that's because I was tired after bench/incline.
-Overall pretty pleased I managed to make it today.

[Strengthbrah93]

Day 3 Week 12

Squats
1x20 bar
1x10 40kg
2x8 60kg
1x4 80kg
1x3 100kg
1x10 60kg

front squat bar practice

db curl
top set: 1x8 18kg

hanging leg raises

Notes:
-had 1000000% perfect form ATG on squats, but such a massive letdown (again) strengthwise. sometimes i think as i get stronger, my form gets better so thats why the weight doesn't go up. its pretty annoying though. squat is the only lift which is wayyyy off my previous prs. all others have surpassed them or are very close. i also think the fact i am at least 2 inches taller doesn't help
-db curl was really random and decided it was a bad idea after 1 set

[wiggium]

Day 1 Week 12

BB Row
1x14 bar
1x10 40kg
1x8 60kg
1x8 70kg
1x6 80kg (probs not greatest form)

Pull up
1x4

Hammer chins
1x5.5
1x4

Cable row
1x12 45kg
1x8 60kg

Alt DB curl
1x8 12kg
1x5 18kg
1x3 18kg (drop set)

DB shrug
1x12 28kg
1x8 34kg

hanging leg raise
1x10
1x8 (forearms were tired as ****)

ab machine after leg raise.

notes:

-Pretty pleased with todays workout, significant improvements from a week ago
-Slightly dissapointed with chin ups however..
-Have been trying to eat more the past week, and as such have definitely noticed a larger improvement.

[Strengthbrah93]

Day 1 Week 13

Barbell Row (deadlifted from floor)
1x20 bar
1x10 40kg
1x8 60kg
1x5 80kg
1x5 90kg
1x3 100kg

Hammer chin up
1x10
1x8

DB shrug
1x10 26kg
1x10 34kg
1x15 1x12 40kg

wide grip pullup
1x8

Notes:
-not too bad today, have been working for the last 7 days and am working the next 3 as well with no break. This has been really tiring, especially for front delts which is why i didn't train them today when i was scheduled to
-as such could have been better, but wasn't too shabby
-bb row was fairly decent considering i also deadlifted it from the floor instead of just taking it off the rack. hammer chins weren't to failure

-the problem im facing atm is that i don't want to increase my bf any more than it currently is, but i also want to get stronger which requires eating more. not sure what to do at this point. whilst i liked being stronger when i lifted before, lettuce be cereal, i am still stronger than 95% of the population without being on dat fat fuk time and i dont want to get on it again

-if i am not eating a surplus i wont get bigger. i will make strength gains, but recovery will take much longer and progress will be slow. gym is really what keeps me going from day to day right now so seeing little to no progress would make me pretty upset

[wiggium]

Day 3 Week 12

Military Press
1x10 bar
1x8 30kg
1x4 40kg
1x0 42.5kg
1x2 40kg

Deadlift
1x12 bar
1x6 60kg
1x4 80kg
1x1 100kg
1x1 120kg
1x0 130kg
1x1 125kg

DB press
1x10 14kg
1x8 18kg

Pullup
1x3/4

Hammer chin up
1x6/7

DB lat raise
1x6 12kg
1x10 10kg

Notes:
-Strength wasn't great today, was also slightly hungover which can't of helped
-Really dissapointed with my military week after week, so may alternate DB press/military each week from now on in the hopes of making more progress
-Not really sure why I did pullups, not much point to them.

[Strengthbrah93]

Day 2 Week 13

DB incline
1x15 14kg
1x10 22kg
1x8 30kg
1x6 34kg
1x8 40kg

Dips
1x14
1x10

Machine row
top set: 2x5 90kg

machine fly
2x10

hanging leg raises+ ab machine

cgbp/db wrist curls (random)

Notes:
-dissapointed with strength today, however pretty certain it's been caused by doing a lot of overtime at work recently which as stated previously is quite tiring for shoulders. should be back to good strength soon though. Even though i did get a 1 rep pr on db incline, i could have got it last week but i wasn't pushing hard. it was a real max effort to get that 8th rep and it wasn't smooth.
-as such dips also sucked
-however back strength was fine. not up to my old cable row strength but slowly getting there.
-did some random **** at the end. some guy with massive forearms on misc said you can get decent gains by isolating them. the bar was too heavy though and i got cramp.
-got some new shirts from work. might try and fill them out until they're too small for me and then perhaps think about cutting. by that time hopefully strength will be good too. probs won't make it for summer though.

[wiggium]

Day 1 Week 13

Bench Press
1x12 bar
1x6 40kg
1x6 50kg
1x5 60kg
1x5 65kg
1x1/2 70kg (went for an extra rep than I should have, have to slide the bar down over my chest to get it off me lol)

Dips
1x8
1x6
1x6

DB Decline
1x12 14kg
1x8 18kg

Db Fly
2x8 14kg

Rope pulldown
1x5+5 15kg
1x5+5 20kg

Hanging leg raise
2x10 (with added side-leg raises/windmill sorta thing)

Notes:
-Bit disappointed I didn't do squats, shall have to try and fit them in soon.
-Pleased with Bench Press/dips though quite stupid of me to try for extra reps on a new Bench PR.
-Thought I'd try some decline to hit lower chest more, may alternate with incline, not sure yet.

[Strengthbrah93]

Day 3 Week 13

Squats
1x20 bw
1x10 bar
1x10 40kg
1x6 60kg
1x2 80kg
1x1 100kg
2x2 105kg?

random wide grip pullup
1x9

db curl
1x9 18kg

snatch-grip bb shrugs
1x10 60kg
2x10 80kg


Notes:

-pretty good today. don't really give a fuk about what weight i do on squats anymore. i am happy with my form, and am going deep as fuk (srs). doing it proper olympic style. so it is what it is and any progress is good progress. can't remember if i did 2 reps or 1 rep at 105kg so put 2.
-did a random set of pullups then decided id prefer to hit back harder later in the week
-will do snatch grip bb shrugs more often. def felt it in forearms and outer traps. its not totally snatch grip obviously as that would be pretty hard on my wrists. its just wide grip shrugs

-in other news

-seeing as weather is getting juicy from now on, I will start flying lessons again. Problem being, they are very taxing mentally and to a degree physically! I really hope that it doesn't interfere with lifting too much, and that I will adapt to doing both in a week, in addition to working. Has to be done as that is my prospective career though. Just feelsbadman because I am looking pretty thick and solid recently and don't want to lose the gainz :/

[wiggium]

Day 2 Week 13 (was actually from yesterday)

Barbell Row
1x12 bar
1x8 40kg
1x8 60kg
2x8 80kg

pullup
1x4

chin up
1x4

hammer chins
1x5

low row
1x12 45kg
1x8 65kg

db curl
1x5/6 18kg
1x3/4 18kg (only just with right arm)

db shrugs
1x12 30kg
1x8 36kg


Notes:

-Forgot to post yesterday, pretty pleased with bb row
-Dissapointed with pullups still, however as they're a bodyweight exercise and I've put on some weight that could be why
-Shrugs definitely feeling much more manageable, so think my forearms are getting better

[Strengthbrah93]

Day 1 Week 14

Military press
1x15 bar
1x8 40kg
1x5 50kg
1x4 62.5kg
1x2 70kg
1x5 60kg

Dips
2x15
1x10

Db lat raise
2x12 10kg

Hanging leg raise/tricep pushdown

Notes:

-v tired after flying yesterday, hoping i will adapt to this
-strength was pretty poor, and my right wrist hurt on top set of military. 99% sure my form is fine, so might just need to cut these out for a while and do seated db press. it was a 1 rep pr, but really they should be much higher by now (i.e. 75kg for 1 or 2)
-did some light side raises and ab work
-tennis kids were there annoying everyone. can't go at night when they're not there because i won't be able to sleep (craze)
-ordered some L-Tyrosine from myprotein, supposed to aid recovery from stress (mental or physical). will report back
-ran out of zma and don't intend on ordering more, so this could be why strength is worse. it did work imo but can't justify the £12 per month

[wiggium]

Day 3 Week 13

Squats ATG (Normal + Paused)
1x14+0 bar
1x4+4 40kg
1x3+3 60kg
1x2+2 70kg
1x3+0 80kg
1x2+0 85kg (not best form)

Military Press (didn't want to do too much)
1x10 bar
1x7 30kg
1x4 40kg (just)

Seated DB Press
1x10 14kg
1x5 20kg
1x4 20kg

DB lat raise
1x6? 12kg (was mega tired at this point)

Notes:

-First time doing squats in quite a long time, so really pleased/surprised with PR.
-Still don't like Military press, think it is a natural weak spot of mine, but keep trying to improve it.
-Seated DB press in again to try and help shoulders/military
-Think I may have gone a little to hard on this workout, was absolutely dead at the end, and shoulders were knackered.

[Strengthbrah93]

Day 2 Week 14

BB row
1x15 bar
1x12 40kg
1x8 60kg
1x5 80kg
1x1 90kg
1x4 100kg

wide grip pull up
1x10
1x5

wide grip bb shrugs
1x8 60kg
1x8 80kg
1x5 90kg
1x8 60kg

hanging leg raise
2x10

Notes:

-was expecting better bb rows, although diet has been poor this week
-everything else was just average
-my L-Tyrosine came, mood increase is very subtle but it is there. However I also notice a comedown around 4-5 hours later when i get pretty depressed. Not worth it overall.

[wiggium]

Day 1 Week 14

Bench Press
1x14 bar
1x8 40kg
1x6 50kg
1x5 60kg
1x3 70kg
1x2 70kg

Dips
1x9
1x5
1x4/5

DB Incline
1x12 18kg
1x0 26kg
1x5 24kg

Db Fly
1x8 14kg
1x7 16kg

Rope pulldown
1x5+5 15kg
1x5+5 22.5kg
1x5 22.5/25kg (can't remember)

Hanging leg raise
2x10 (with added side-leg raises/windmill sorta thing)

Notes:
-Pleased with improvement in bench press, also getting ever closer to 10 dips in a row which will be nice
-Trying to still eat over my maintenance calories at the moment, but is hard.

[Strengthbrah93]

Day 3 Week 14

Squats
1x15 bar
1x8 40kg
1x8 60kg
1x5 80kg
1x1 100kg
1x1 110kg
1x5 80kg

DB incline
1x15 16kg
1x10 24kg
1x3 30kg
1x3 36kg
1x8 40kg
1x3 44kg

machine fly
2x10 55kg

Notes:

-like I have said before, my squat form is picture perfect, completely atg. There is slight butwink, but nothing major. Yet the weight is still pretty low. My logic is this: If it is hard, it is working something. This goes for any exercise. Something is getting stronger/bigger with the way im currently doing squats, im just not sure what is is. I guess ill just keep going and find out.

-Was pretty dead after squats but ddi some incline bench anyway. Was surprised i managed to get 40kg for 8. I didn't expect this, otherwise, i would have done like 1 or 2 reps and then gone to 44kg. the 40kg for 8 wasn't a pr, however it was after squats and this makes your traps tired (which stabilise significantly in db movements, and thus this applies to the 44kg too). In addition, in the 6-12 rep range, strength gains are minimal so its not expected really to get rep prs.

-nevertheless said fuk it and went to 44kg and got 3. I rekon i had 4 or 5, had i not done so many reps at 40kg. i would have much preferred to rep 42kg, but the dumbell is missing. Either way feels good to be using the weights coloured 'black' (they are hammer strength ones)

[wiggium]

Day 2 Week 14

Dumbell Row
1x14 18kg
1x8 24kg
1x6 30kg
1x4 36kg
1x4 42kg
1x5 44kg

pullup
1x3

hammer chins
1x4
1x3/4

Close grip underhand pulldown
1x8 70kg
1x5 75kg

db curl
1x8 12kg
1x5 18kg
1x8 14kg

db shrugs - poor as forearms were mega tired
1x10 30kg
1x7 36kg
1x8 24kg

machine bar curl
1x8 17.5kg
1x6 22.5kg

Notes:

-Decided to do DB row instead of BB row today since shoulders were aching a little and thought db row would be safer.
-Worse pull ups than last week which isn't good, though this could be because of DB row instead of BB.
-Next time need to do shrugs before my arms are overly tired, otherwise they are a little pointless.

[Strengthbrah93]

Day 1 Week 15

Squat
1x20 bar
1x10 40kg
1x3 60kg
1x3 80kg
1x2 100kg
1x2 110kg

Wide grip pull up
1x10
1x8

Notes:

-have been ill the past 3 days, along with the rest of the house.
-was pretty much better today but strength clearly suffered, and also energy.
-it just wasn't working so i did like 1 set of db curls after pullups and then left. better luck monday i guess

[wiggium]

Day 3 Week 14

Deadlift
1x12 bar
1x8 40kg
1x4 60kg
1x3 80kg
1x2 100kg
1x1 120kg
1x1 130kg (hook grip)
1x4 100kg

DB Press
1x10 14kg
1x6 20kg
1x0 24kg
1x5 22kg
1x12+14 16kg+8kg (drop set).

Lat raise
2x8 14kg

Notes:

-Haven't done deadlift in a while, so to get 130 is very satisfying
-Squat rack was in use the whole time, but was happy to do DB press anyway
-Shoulders still seem to be a weak point of mine

[Strengthbrah93]

Day 2 Week 15 - (Light Day)

DB incline
1x15 14kg
1x8 22kg
2x6 28kg

Deadlift shrug
1x20 bar
1x8 40kg
2x10 60kg

Close grip bench
1x20 bar
1x8 40kg
1x6 60kg

hanging leg raise
2x10

Notes:

-still not feeling 100% so did a light day, although probs went too heavy because you need to account for strength being lower whereas i just assumed i had 100% strength so not sure if it did any good

[wiggium]

Day 1 Week 15

Bench Press
1x14 bar
1x8 40kg
1x6 50kg
1x6 60kg
1x3 70kg
1x2 70kg
1x5 60kg

Dips
1x8
1x5
1x5

DB Decline
1x10 14kg
1x8 22kg

DB Fly
1x5 16kg (stopped because of shoulder)

Rope pulldown
1x6+6 15kg
1x5+5 22.5kg
Drop set 20kg

Leg raise
1x10

Notes:

-Workout wasn't great today, didn't feel like I was at full strength though can maybe attribute to shoulders being tired
-eventually I will get 10 dips...

[Strengthbrah93]

Day 3 Week 15

BB row
1x20 bar
1x15 40kg
1x6 60kg
2x6 80kg
1x3 90kg

Wide grip pull up
1x10
1x5 (+5kg)

alt db curl
1x8 12kg
1x7 18kg

hanging leg raise
2x12

Notes:

-first proper workout in like 2 weeks. strength was down but i wasnt going near any maxes so i could get back into it properly next couple of sessions
-have had a ****ty 2 weeks in other aspects of life as well so because of this my diet and sleep has been really bad too. my anger at life in general carried me through the session today.
-1 good thing was i decided to use weight for pullups as it was easier to get into position than i thought it would be with it between your legs so technically thats a pr
-going to start being much more strict with my eating/supplements/sleep from now on so i can get back to where i was

[wiggium]

Day 2 Week 15

BB row
1x12 bar
1x8 40kg
1x6 60kg
1x6 80kg
1x9 90kg

pull up
1x3/4

hammer chins
1x5/6
1x3/4

alt db curl
1x8 10kg
2x6 18kg

DB Shrugs
1x10 30kg
1x6 36kg
1x10 20kg


Notes:

-Overall felt strength wasn't at it's fullest, maybe because I slept far too long last night
-Pleased with bb row, though don't understand why my pullups aren't really making any progress, is quite frustrating.