Strengthbrah and Wiggium's Log

[Strengthbrah93]

Day 1 Week 16

DB incline
1x20 16kg
1x10 22kg
1x6 30kg
1x6 34kg
1x3 1x5 40kg

Close grip bench
1x20 bar
1x10 40kg
1x6 60kg
1x5 70kg

Dips
1x10
1x8 (+10kg)

Notes:

-didn't go heavy today. had massive lat doms so i think that influenced strength
-holding the weight for dips is much harder than for pullups. def need to get a belt

[Strengthbrah93]

Day 2 Week 16

Deadlift
1x20 bar
1x10 40kg
1x6 60kg
1x2 80kg
1x2 100kg
1x1 120kg
1x2 140kg
1x1 160kg

db lat raise
2x10 12kg

Notes:

-fairly bad session overall
-went to a different gym today to check it out. It was alright, nothing special. Definitely did not warrant the extortionate fees and was not worthy of the long drive over there.
-still super tired recently, even though I have been going to bed at a good time I just can't fall asleep and the quality of sleep has been poor.
-Hoping I am feeling better asap as wiggium is coming down in a few days

[Strengthbrah93]

Day 3 Week 17

Squat
1x15 bar
1x10 40kg
1x8 60kg
1x2 80kg
1x2 100kg
1x1 110kg
1x2 115kg

Wide grip pull up
1x10
1x5 1x4 (+6kg)

Hanging leg raise
2x10

Notes:

-pretty standard session, nothing new

[wiggium]

Day 3 Week 15 (Log actually from last week)

Squat
1x14 bar
1x8 40kg
1x6 60kg
1x4 70kg
1x3 80kg
1x1 90kg

DB Press
1x12 14kg
3x8 20kg

DB Lat raise
2x10 12kg (both hands)

Notes:

-Haven't been ontop of mah lifting game recently, though got 90kg on squat which was pretty nice
-Decided to go lower weight higher rep on Press as shoulders were aching slightly.

[Strengthbrah93]

Day 1 Week 18 (semi light day)

Db incline
1x20 12kg
1x15 20kg
1x5 24kg
1x10 30kg
2x10 32kg

Dips
2x10

Close grip bench
1x20 bar
1x10 40kg
1x8 60kg
1x5 70kg

Wide grip bb shrug
1x20 bar
1x12 40kg
2x10 60kg

db lat raise
2x10 10kg

Hanging leg raise
1x10
2x6 (+4kg)

Notes:

-went lightish today just because felt i needed it, as haven't had much sleep recently
-first session training with wiggium since back from uni which was good
-did weighted leg raises for the first time, actually felt it more in upper body than abs for some reason, hopefully just body adjusting to new stresses rather than anything being damaged.
-due to constantly doing leg raises my hip flexors have become disproportionately larger than the rest of my legs. feels pretty good

[wiggium]

Day 1 Week 16

DB Incline
1x14 12kg
1x6 20kg
1x5 26kg
2x3 28kg (first rep assisted)

Dips
1x6/7
1x5

Close grip bench
1x12 bar
1x8 30kg
1x6 40kg
1x2/3 50kg
1x6 40kg

DB Lat raise
2x8 10kg (both hands) - much better form than previous weeks

BB shrugs
1x10 bar
2x8 40kg

Hanging leg raise
2x10

Notes:

-First workout back home with Strengthbrah
-Really pleased how it went, especially since my diet has been poor for the past week.

[Strengthbrah93]

day 2 week 18

Squats
1x20 bar
1x10 40kg
1x8 60kg
1x4 80kg
1x3 100kg
1x1 1x2 110kg

BB row
1x15 bar
1x10 40kg
1x8 60kg
1x6 80kg
1x5 90kg

wide grip pull up
1x8 bw

hammer chins
1x10 bw
1x4.5 (+8kg)

alt db curl
1x8 18kg

Notes:

-trained with a mate from work
-was fairly decent although quite tired
-didn't go all out on squats
-bb row felt weak, shouldn't have really done it after squats
-pullups thus were weaker as they were after bb row although got a pr on hammer chins with 8kg

[Strengthbrah93]

day 2 week 18

military press
2x15 bar

romanian deadlift
1x20 bar
1x15 40kg
1x10 60kg
2x8 80kg
1x8 60kg

db press
1x15 14kg
2x8 24kg

dips
2x10

wide grip shrugs
3x10 60kg

Notes:

-wasn't that great today was pretty tired, just went light on everything
-romanian deadlifts were much harder than normal so i think my hamstrings are a definite weak spot

[wiggium]

Day 2 Week 16

Pull ups
-Epic fail

Normal/romanian deadlift
1x14 bar
1x8 40kg
1x7 60kg
1x5 80kg
1x6 60kg

db press
1x12 14kg
1x5 22kg
1x3 22kg (better form)

Alternating db curls
1x10 12kg
1x5 18kg

Notes:

-Wasn't the best workout, was mega tired
-Attempted pull-ups but failed miserably..

[Strengthbrah93]

Day 3 Week 18

Squats
2x15 bar
1x10 40kg
1x8 60kg
1x3 80kg
1x3 100kg

wide grip pull up
1x10
1x6 (+6kg)
1x5 (+8kg)

machine row
1x10 55kg
1x10 75kg
2x8 85kg
1x10 75kg

barbell curl
1x15 bar
2x8 30kg
1x10 25kg

hanging leg raise
1x10
1x5 (+8kg)

Notes:

-hurt my left leg on squats, dont think i warmed up enough which is annoying. had to stop early
-pleased with my pullups and machine row though

[wiggium]

Day 3 Week 16

Squats
2x12 bar
1x8 40kg
1x6 60kg
2x3 80kg

wide grip pull up
1x3/4

Hammer chin up
1x5

machine row
1x10 35kg
2x6 65kg

barbell curl
1x8 bar
1x8 25kg
1x13 bar

hanging leg raise
1x10

Notes:

-Really pleased with this workout, curls felt good, and hammer chins felt alright aswell, shame about pull ups.
-Squats went alright, form is definitely improving.

[Strengthbrah93]

Day 1 Week 19

DB incline
1x20 14kg
1x15 20kg
1x8 26kg
1x10 32kg
1x8? 36kg
1x8 32kg

close grip bench
1x20 bar
1x10 40kg
2x10 60kg

dips
2x10

machine fly
1x12 55kg
1x12 65kg

Notes:

-had a party on sunday and because i rarely drink it takes me a lot longer to recover so was still feeling sub par today
-stupid injury on left leg still there, going to be at least another week before i can do any lower body work

[wiggium]

Day 1 Week 17

DB incline
2x14 14kg
1x6 22kg
2x5 26kg

close grip bench
1x14 bar
1x8 40kg
1x5 50kg
1x4 40kg

dips
1x6

machine fly
1x10 55kg
1x8 65kg

alternating decline sit-ups
1x12 +12kg

hanging leg raise
1x10

Notes:

-Was pretty pleased with this workout, seemed to have loads of energy
-Pleased with improvement on close grip bench, still find it hard to get the db's up for incline's however.

[wiggium]

Day 2 Week 17

Warmup
5 minute cycle

Machine Pulldown
1x8 45kg (warmup)

Pull up
1x4
1x3

Hammer Chins
1x6

BB row (DL'd from floor)
1x10+10 Bar (10 BB rows, 10 DL's)
1x8 60kg
2x8 80kg

Row Machine
1x10 45kg
1x8 65kg

Alt DB curls
1x8 10kg
1x6 18kg (just)
1x6 16kg

BB Shrugs
1x14 bar
1x10 40kg
1x8 50kg



Notes:

-Pretty good workout overall, tried adding in a little warmup beforehand
-Though I didn't get many more reps hammer chins felt far better & controlled.

[Strengthbrah93]

Day 2 Week 19

BB row
2x20 bar
1x10 40kg
1x6 60kg
1x5 80kg

machine row
1x8 55kg
1x8 65kg
1x6 85kg

wide grip pull up
1x9 bw
1x6 (+6kg)
1x3.5 (+10kg)

paused wide grip pull up
1x5
1x3

hanging leg raises (wide grip)
2x10

db lat raise
1x12 8kg
1x10 10kg

1 arm
1x8 16kg

Notes:

-not really very pleased with today
-leg injury (calling it groin from now on because that's where it is) is still there and it hurt when i picked the bar off the floor for rows
-also pulled a muscle in my right bicep on rows even though i did 2 warmup sets with the bar..
-pullups were good i guess seeing as it was after 2 other exercises
-just a bit pissed about my leg really. i might have to go see someone

[Strengthbrah93]

Day 3 Week 19

Military Press
1x20 1x15 bar
1x10 40kg
1x6 50kg
2x4 60kg

Close grip bench
1x15 bar
1x10 40kg
1x8 60kg
1x4 70kg
1x2 80kg
1x1 90kg

Rope pulldown
3x10

ab machine
2x12

Notes:

-quite happy with how today went
-haven't done military in a while need to start doing it again, stopped mainly due to wrist problems. wiggium also found this which is weird but it is nothing major.
-happy with close grip bench, especially after military. was not expecting to get 90kg however i haven't gone max effort on cgbp or db bench for that matter in a long time.
-also considering pulled my right bicep last time, pretty good indeed. doesn't feel any worse either but back day is next so not sure what is going to happen about that

[wiggium]

Day 3 Week 17

Military Press
1x12 bar
1x5 40kg
2x2 45kg

Close grip bench
1x14 bar
1x8 40kg
1x2 50kg
1x1 55kg
1x1 60kg

Dips
1x10

Rope pulldown
2x10

ab machine/hanging leg raise
2x10

Notes:

-Really pleased with this workout, setting a good PB on both Military and Close grip
-Since only starting close grip recently I have definitely noticed some good improvements in a short space of time.
-Military is still a weakpoint of mine (I think due to my long arms) however it is slowly getting there

[wiggium]

Day ~ Week 17

Squats (ATG)
1x14 bar
1x8 40kg
1x6 60kg
1x4 80kg

Lat pulldown (warmup)
1x8 45kg

Pull-ups
1x5

Hammer chins
1x6
1x5

DB row
1x12 16kg
1x8 24kg
1x6 44kg (substantially easier with left arm)

Alt DB curls
1x8 10kg
1x6 18kg
1x6 16kg

DB Shrugs
1x10 26kg
1x7 34kg

Notes:

-Overall pretty good, though I think I overdid it slightly with the amount/number of exercises
-Didn't do too much on squats to try and conserve energy
-Really pleased with pull-ups as a new PB
-Considering rows were 3rd I think they went well aswell.

[Strengthbrah93]

Day 1 Week 20

Db incline
1x20 12kg
1x20 18kg
1x10 24kg
1x8 32kg
1x8 36kg
1x10 32kg (very slow reps)

dips
2x10

db lat raise
2x12 8kg

Notes:

-had a bit of sore throat today so wasn't feeling all up for it
-just did what i could and didn't go 100%
-leg is slowly recovering i think. it doesn't hurt when i try and push my knees together anymore which is something. it will be at least another 2 weeks before i even try squatting with the bar

[wiggium]

Day 1 Week 18

Db incline
1x14 12kg
1x8 18kg
1x6 24kg
1x9 26kg
1x3 28kg
1x8 18kg (very slow reps)

dips
1x8
1x4

db lat raise
2x10 8kg

skullcrushers
1x10 20kg

hanging leg raise
1/2x10

Notes:

-Another pretty good workout today, surprised I managed to rep 28kg even though first rep was assisted
-definitely noticing some good gainz from close grip bp

[wiggium]

Day 2 Week 18

Deadlift
1x20 bar
1x6 60kg
1x4 80kg
1x2 120kg

Pull up
1x4
1x3

Hammer chins
1x7

Row machine
1x8 55kg
1x7 55kg

Alt db curl
1x8 12kg
1x7 18kg (just)

BB shrugs
1x12 bar
1x11 50kg

Notes:

-Bit dissapointed with pull ups though it may of been down do doing them after Deadlift.
-Pleased with extra rep on hammer chins, but apart from that not the best workout.

[wiggium]

Day 3 Week 18

Military Press
1x12 bar
1x8 bar
1x5 40kg
1x2/3 40kg

Shoulder Press
1x12 14kg
1x5 22kg
1x2 22kg

DBLat Raises
2x9 8kg

Hammer chins
1x8
1x6/7

Hanging leg raise
1x10
1x8 (side to side)

Run on treadmill
0.8km

Notes:

-Alright work out, military is still one of my least favoured lifts however
-Was completely exhausted from the run, although it was after a workout, my cardio still needs improvement.

[Strengthbrah93]

Day 2 Week 20

military press
1x20 bar
1x8 40kg
1x5 50kg
1x4 60kg
1x6 60kg
1x1 70kg

squats
1x15 bar
2x8 40kg
1x1 60kg

close grip bench
1x20 bar
1x10 40kg
1x6 60kg

leg raises
2x10

Notes:

-not ill anymore but bad hayfever makes everything worse
-generally pretty meh, v tired from work
-offputting *******s in the gym. really need to start bringing ipod again
-leg doesnt hurt as such anymore, im trying to use active recovery by doing light squats. but nonetheless, it still doesn't feel right and it was risky putting 60kg on it

[wiggium]

Day 1 Week 19 (Was actually last thursday)

5 min warmup on bike

Bench Press (wide grip?)
1x14 20kg
1x8 40kg
2x4 60kg

DB Incline
1x14 12kg
1x8 20kg
1x7 24kg

dips
1x9
1x7
1x5

Machine Fly's
2x8 45kg

Rope pulldown
1x8 17kg
1x8 21.5kg

hanging leg raise
2x10

Notes:

-Ended up going with a friend who doesn't ever go gym
-Not the best workout, though the first in quite a long time so can't say I'm surprised

[wiggium]

Day 2 Week 19

5 min warmup on bike

Pull up
1x8 45kg (warmup)
1x5

Hammer Chins
1x6/7
1x4/5

DB row
1x12 16kg
1x6 24kg
1x6 32kg
1x7 40kg

db curl
2x6 16kg

DB shrug
1x10 28kg

Notes:

-Just getting back into it again, didn't go amazing, but wasn't overly dissapointed either
-One day I'll be able to do 10 pull ups...

[wiggium]

Day 3 Week 19 (Half cardio day)

3km cycle
1km run

Squats
1x14 20kg
2x9 60kg

Shoulder db press
1x12 12kg
1x9 20kg

Db lat raise
2x8 8kg

Notes:

-Cardio tired me out far more than it should have, hence low sets in squat/db press.
-Need to improve my cardio!

[wiggium]

Day 1 Week 20

warmup on bike

Db incline
1x14 14kg
1x8 20kg
2x8 24kg

dips
1x8
1x6
1x4

skullcrushers
2x8 26kg

Mini ab workout

Notes:

-Skullcrushers felt like a good excercise to be doing, and made my tri's ache a lot today (day after)
-Not too pleased with db incline, but atleast it improved

[wiggium]

Day 2 Week 19

5 min warmup on bike

Pull up
1x8 45kg (warmup)
1x5

Hammer Chins
1x8/9
1x6/7

DB row
1x10 26kg
1x7 34kg
1x6 44kg

db curl
1x8 16kg
1x6 16kg

concentration bb curl
1x7 25kg

BB shrug
1x10 40kg
1x7 65kg

Notes:

-pleased with pull ups & db row
-Might be moving house soon so not sure whether my gym membership will continue, though I will definitely work out at home if not.

[wiggium]

Day 3 Week 20

Squats
1x14 20kg
1x8 40kg
1x6 60kg
2x5 80kg

Shoulder db press
1x10 14kg
2x7 22kg

Db lat raise
2x8 9kg

Hanging Leg raise
2x10

5 minute run

Notes:

-Pleased with improvements since last session, squats aren't great as I struggled slightly on the last rep of 80kg
-Diet has been better recently& have been doing more cardio and have noticed the results

[wiggium]

Day 1 Week ~22

warmup on bike

Db incline
1x12 14kg
1x8 18kg
1x5 26kg
1x4 28kg (assisted first rep)

Db bench
1x7 26kg

dips
1x8
1x6.5

skullcrushers
2x8 26kg

Machine fly's
1x8 45kg
1x7 55kg

Hanging leg raise
2x10


Notes:

-Pleased I managed to do 28kg on incline, even though first rep was assisted
-Dips are definitely feeling more better & more controlled
-Diet has been better recently.