Strengthbrah and Wiggium's Log

[Strengthbrah93]

Welcome to our log! We aim to update this as often as possible, and at certain intervals pics and videos will be provided!

We are both 19 year old males from the UK. Seeing as we are almost 20 and aim to keep this log going for over a year we figured that it would be pointless posting this in the teen section. As we are from the UK, all weights will be in KG

Strengthbrah Background info:

-started lifting around march 2010
-gained a lot of size and strength over the course of around 1.5 years
-had to stop lifting due to certain circumstances for just over 1 year, subsequently losing a lot of size and strength
-In the past week have started getting back to the gym to once again reach and surpass my previous records.

1RM Records as of august 2011:

Squat -145kg
Bench - 100kg
Deadlift - 192.5kg
Military Press - 75kg

1rm levels as of today:

Squat - 90kg
Bench - ~65kg
Deadlift - 110kg
Military press - 55kg

The plan is to eat a fairly clean surplus for as long as it takes to reach my previous strength and get my size back. After that, I am not sure.


our situation

I work x2 a week, and usually get overtime for 2 more days. Saturday and wednesday are my contracted days, and both shifts stretch into the evening. The evening is when I like to work out, so therefore said days will not be gym days. Any other overtime I will attempt to get in the morning so as not to disrupt trainig.

Wiggium is currently at university and is thus lifting and eating on a budget. His university is a long way from my place so understantably we will only train together when he is back home, such as now (xmas holidays). Other workouts will be done separately but both logged here.



I hope you enjoy the log!

[wiggium]

Wiggium background info:

-Only properly started lifting a couple of months ago
-Looking to gain size&strength then cut

PR's as of today:

Db incline - 22kg
Squat - 60kg
Deadlift - 90kg
Military press - 30kg

[Strengthbrah93]

Our routine will potentially change throughout the duration of our log, but for now we are doing what I found worked really well for me before I stopped lifting. It is the routine which allowed me to gain the most size and strength quickly.

There are no set days in which we must workout, but it is more to do with if we feel recovered as it is a fairly intense program. More often than not we will lift at least x3 a week.

Apart from DB rows on day 2 because you can't really max rows, we will often max, or come very close to do a single max rep on each the big lifts at least once per month.

Brief overview of Routine

Day 1:

Squats
-warmups
-working up to a max of 3-5

DB incline
-warmups
-working up to a max of 4-8

Dips
2x~10 adding weight if needed

Rope pushdowns
2x~10

Hanging leg Raises
2x10

Day 2
Off

Day 3

DB Row
-warmups
-working to a max of 6-8

Med Grip Lat Pulldown
-warmups
-working to a max of 6-8

Cable Row
-warmup
-working up to a max of 6-8

DB shrug
-2x8

Alternating DB curl
-2x8

Day 4
Off

Day 5

Military Press
-warmups
-working up to a max of 3-5

Deadlift
-warmups
-Working up to a max of 1-3

DB side laterals
2x8

Hanging leg raise
2x10

Day 6
Off

Day 7
Off or repeat routine depending on if recovered sufficiently

[Strengthbrah93]

Day 1 Week 1

Squats
-1x20 bar
-1x10 40kg
-1x5 60kg
-2x5 80kg

1x5 60kg (paused)


DB incline
1x20 12kg
1x10 18kg
1x6 24kg

1x5 34kg

Dips
2x10 bw

Rope Pushdowns
2x8 ~30kg

Hanging leg raise
2x10




Notes:

-been ill over xmas. Not a good way to start a log. Been sleeping around 15hrs a day past few days, to put it into perspective. Felt almost better today and looked pretty **** so decided not to waste anytime and get straight back into it.
-strength did feel pretty bad, but still technically managed to pump out prs all round
-going to eat a lot and potentially train tomorrow. If not tomorrow then sunday (as I have a long work shift on saturday). If I do train on sunday it will be alone as wiggium is unavailble

[wiggium]

Day 1 Week 1:

Squats
-1x12 bar
-1x8 40kg
-1x6 60kg
-1x5 60kg

DB incline
1x14 12kg
1x7 20kg
1x6 22kg (first rep was assisted)
1x6 20kg

Dips
1x6
1x5
1x3

Rope Pushdowns
1x15 ~17kg
1x10 ~19kg

Hanging leg raise
1x10


Notes:

-Poor diet the past few days (christmas) and didn't sleep particularly much last night so workout wasn't as good as it could have been.
-Similarly going to try and eat a lot and train next either tomorrow or next week sometime

[Strengthbrah93]

Day 2 Week 1

Db row
-1x12 12.5kg
-1x10 17.5kg
-1x6 22.5kg

-1x5 30kg
-1x5 35kg
-1x6 37.5kg

medium grip pullups
-2x6

cable row
-1x10 50kg
-1x3 80kg
-1x6 60kg

Alternating DB curls
-2x6 17.5kg



Notes:

-was pretty damn sore from yesterday and was the first workout I have done 1 day after the previous in a long long time, even when I used to lift I always had 1 day rest at least between workouts
-Have a strong feeling strength would have been even higher had I worked out tomorrow morning or sunday, but decided to go tonight anyway.
-Db curls felt particularly weak
-didn't do shrugs as too sore

[wiggium]

Day 2 Week 1

Db row
-1x10 15kg
-1x8 20kg
-1x6 25kg
-1x6 30kg
-1x5 32.5kg
-1x5 35kg

medium grip chin-ups
-1x4
-2x3

cable row
-1x12 30kg
-1x6 60kg

Alternating DB curls
-1x6 15kg
-1x5 15kg

Hammer DB curls
-1x6 12.5kg



Notes:

-Probably not at my strongest seeing as I worked out yesterday, and some of the muscles I worked today were already slightly sore when I started
-Very pleased with this workout considering I wasn't at my strongest, setting good PR's on both DB row & DB curls.
-Also didn't do shrugs as traps were already sore.

[Strengthbrah93]

Day 3 Week 1

Military Press
-1x20 bar
-2x5 40kg
-1x3 50kg
-1x1 55kg

Deadlift
-1x20 bar
-1x10 40kg
-1x3 60kg
-1x1 80kg
-1x1 100kg
-1x1 120kg

db side lateral raise
-1x8 12kg
-2x6 16kg


hanging leg raise
3x12


Notes
-had about 2.4k cals the past 3 days or so, and have slept very little due to it being new years eve. Now that xmas/new years eve and all that stuff is out the way, from this point on, some serious gains in size and strength are anticipated.

-Actually felt very weak on everything today because of the above, but just powered through it. Goes to show a lot of your strength is in your mind.

-for those wondering why today is called 'day 3' when this clearly isn't the 3rd day since beginning the program, the 'days' work on the basis that usually there will be 3 workouts per week. Or should I say, there are 3 different days per week with different lifts. So the days don't necessarily correlate with the days of the week but actually the different workouts. Therefore, the next session will be titled 'day 1 week 2'. As it is the 4th workout when taking into account that there would ideally be 3 in a week.

[Strengthbrah93]

Day 1 Week 2

DB Row
1x15 16kg
1x10 22kg
1x6 28kg
1x4 36kg
1x4 40kg

Hammer chin ups
1x10
1x7

Barbell Bench
1x20 bar
1x6 40kg
1x3 60kg
1x1 70kg

Alt DB curl
1x6 12kg
1x6 18kg


DB Shrugs
1x10 32kg
1x7 40kg
1x7 44kg


Notes:

-Fairly decent day today strength is slowly coming back
-Decided to do barbell bench because haven't worked chest in ages due to missing some sessions around new years. This means that most likely next session (probably monday) will only be squats and abs and maybe a leg accessory
-Was expecting more on bb bench due to fairly decent db incline, but put it down to the fact it is simply a different exercise with different mechanics.
-Was wiggium's last session before heading back off to uni so from now on, we will train seperately

[wiggium]

Day 1 Week 2

DB Row
1x10 16kg
1x8 22kg
1x5 34kg
1x6 36kg
1x4 (left arm) 1x3 (right arm) 38kg

Hammer chin ups
1x2

Angled chin ups
1x2
1x3

Barbell Bench
1x10 bar
1x6 40kg
1x1 (assisted) 60kg
1x5 50kg

Alt DB curl
1x8 10kg
1x6 16kg
1x4 16kg


DB Shrugs
1x10 22kg
1x7 32kg
1x6 28kg


Notes:

-Pleased again with today, since the past few days my diet hasn't been great.
-Also did bb bench for the same reason, haven't done bb bench in a very long time so easily set a PR.
-Struggled to hold the DB while doing heavier weights on shrugs, need to get my grip up.
-My last workout before heading back to university, hopefully the gym near university matches up (not sure if it has a squat rack or not)

[wiggium]

Day 2 Week 2

Military Press
1x10 20kg
1x6 30kg
1x2 40kg (just)
1x5 35kg

Deadlift
1x12 20kg
1x8 40kg
1x6 60kg
1x4 80kg
1x2 100kg
1x1 110kg

DB Side Laterals
1x8 10kg
1x7 12kg

Hanging Leg Raise
2x8

Notes:

-First time going to the gym since going back to University, and was really pleased to find the gym did have a squat rack
-Was really pleased with Deadlift, not quite so pleased with military press as I couldn't get that many reps.
-Was fairly tired today and first time training in a while without Jack3d, so was pleased with how it went.

[Strengthbrah93]

Day 2 Week 2

Squat
1x20 bar
1x8 40kg
1x3 60kg
1x1 80kg
1x1 90kg
1x1 100kg


DB incline
1x15 14kg
1x8 22kg
1x5 30kg
1x3 36kg
1x0 40kg


Dips
1x15
1x13
1x9


Hanging leg raise
2x12
1x10


Notes:
-managed to crank out the 100kg on squats, going atg as usual. I am aiming to stick with this weight for the next few squat days and go for more reps. will advance when i can comfortably get 5 out of it
-didn't get any reps on 40kg db incline. wasn't surprised as felt weak warming up to it. Only did bb bench the other day (which i technically shouldn't have done) so that was probs why
-that being said, dips went well. if i had really pushed i could have got 15 on all 3 sets but didn't want to push too hard as failures (i.e. the db incline) are very hard on your cns and had already maxed squats this workout

[wiggium]

Day 1 Week 3

DB incline
1x10 14kg
1x8 18kg
1x7 22kg
1x0 24kg
1x7 22kg

Dips
1x6
1x3
1x3

Squat
Apparently my squat form was awful... So I'm starting from scratch
various 0kg
various 20kg
various 30kg

Rotary ab machine
1x10 20kg


Notes:
-Wasn't pleased with squats, luckily someone who I was doing squats with helped me out with form and advised me just to start with no weight again and work my way up
-Pleased with DB incline setting a good PR
-Dips were so-so
-Overall a reasonably good workout, though I felt a little weak.

[Strengthbrah93]

Day 3 Week 2

Deadlift
1x20 bar
1x10 40kg
1x3 60kg
1x1 80kg
1x1 100kg
1x1 120kg
1x1 130kg
1x1 140kg


Military Press
1x15 bar
1x5 40kg
1x5 50kg
1x1 55kg
1x1 60kg


db side lateral
1x8 12kg
1x8 18kg


tricep pushdown
1x8 warmup
2x8 can't remember weight


Notes:
-had first flying lesson in months yesterday that really killed me mentally. They are really stressful if you don't keep them up, loads of stuff to catch up on
-this carried over today, slept most of the morning and afternoon only really got out of bed to go to the gym
-thought workout was going to fail miserably, i didn't feel great but i did get some solid prs on deadlift and military.
-the 140kg for deadlift was a lifetime pr for double overhand (aka normal) grip which was nice. have only ever done hook grip before above 130kg. form could have been better but it was because of this double overhand grip that it suffered a bit
-military form was actually ok although a lot of psyching up was needed prior to lifting it
-don't want to get back into the habit of maxing everything just to boost ego in gym, need to snap out of it

[wiggium]

Day 2 Week 3

Db row
-1x10 16kg
-1x8 24kg
-1x6 30kg
-1x4 36kg
-1x5 38kg
-1x5 (left) 1x4(right) 40kg

Close grip pull down (palms facing me)
-1x8 55kg
-1x5 70kg

Wide grip pull down
-2x6 55kg

Alternating DB curls
-1x10 12kg
-1x6 16kg
-1x5 16kg

DB Shrugs
-1x10 20kg
-1x7 32kg
-1x7 26kg


Notes:

-wasn't overly pleased with today's workout, though pleased with DB row
-Couldn't do pull ups as someone was using the rack for squats, so had to do pull downs instead
-Db curls felt a little weak

[Strengthbrah93]

Day 1 Week 3

Db Row
-1x15 16kg
-1x10 22kg
-1x6 30kg
-1x5 40kg
-1x4 44kg


Hammer Chin ups
-1x12
-1x5


DB Shrugs
-1x10 30kg
-1x5 40kg


Barbell curl
-1x10 bar
-2x6 30kg

Hanging Leg Raise
-1x12
-1x10


Notes:

-actually ill today gone down with a cold or something
-definitely took strength but most noticeably endurance away. e.g. the hammer chins going from 12 to 5 after 1 set. shrugs were much worse today
-still not eating enough

[wiggium]

Day 3 Week 3

Deadlift
1x12 20kg
1x6 60kg
1x2 80kg
1x2 100kg
1x0 115kg
1x1 110kg


Military Press
1x10 20kg
1x6 30kg
1x3 40kg (just)
1x5 35kg

DB side lateral
1x10 10kg
1x6 14kg

Hanging leg raise
1x10
1x9

Notes:
-Wasn't pleased with Deadlift as there was seemingly no improvement from the last time I worked out (maybe I wasn't feeling great i'm not sure)
-Military press was OK, I managed another rep at 40kg so that was something I guess
-Other than that not a great workout, starting lectures at university tomorrow so shall have to try my eating going well

[Strengthbrah93]

Day 2 Week 3

Deadlift
1x20 bar
1x15 40kg
1x6 70kg
1x3 90kg
1x1 110kg
1x1 130kg
1x2 140kg


DB incline
1x15 16kg
1x8 22kg
1x4 28kg
1x3 34kg
1x2 38kg (just)


dips
2x15

close grip bench
1x8 bar
1x8 40kg
1x5 60kg

hanging leg raise
1x12
1x10



Notes:

-retarded workout today
-was going to squat but all racks (and almost all weights) were taken by this massive strength crew squatting heavy
-was forced to do deadlift instead. only got 1 rep more because only did it recently. also it was with hook grip :/
-db incline was a bit of a fail. was really hoping to get more reps on the 38kg. i literally only just got it up the first rep. and then barely managed a second. was a bit embarassing
-dips were piss as usual
-did some close grip randomly.
-due to now screwed up workout schedule, no idea whats going to happen next session. squats for sure.
-weighed myself, and i weigh approx 185lbs. this is some 25-30lbs lighter than i was when i was hitting my previous prs before. so if i can come close to them whilst staying at this weight then that will be a big improvement. in the meantime, it kind of explains why things are progressing slower.

[Strengthbrah93]

Day 3 Week 3

Squat
1x20 bar
1x10 40kg
1x5 60kg
1x1 80kg
2x3 100kg
1x1 105kg

db row
1x12 18kg
1x6 24kg
1x6 36kg

wide grip pull up
1x6
1x3

hammer chin up
1x8

alt db curl
1x8 16kg
1x5 18kg

db shrug
1x12 26kg
1x6 36kg
1x8 44kg

hammer chin/supersetted with hanging leg raise
1x5/1x10


Notes:

-emotionally, this was probably one of the worst days of my life. the story is too long and uninteresting for most of you to type here and seeing as this is a log and not a diary of pessimism I will spare you all the details.
-I felt like death, until i took craze. I have always taken jack3d before, pretty much beginning 3 months after i ever lifted a weight. It was good, but got old.
-craze is on another level. The focus it gives you is amazing. I am still waiting on the crash though and will report back.
-the strength gains were not there though but i am happy with other aspects of it.
-got a pr on squats, the other stuff was just maintenance really. I am intrigued to say the least about how i will perform on a day where I am in a good mood and take craze
-as of current (1hr post workout) I can hardly move my wrists due to forearm pump.

edit: hard to say because of how i feel today but crash is no worse if not slightly better than on jack3d

[wiggium]

Day 1 Week 4

Squat
1x12 bar
1x8 30kg
1x8 40kg
2x6 50kg

DB Bench
1x10 12kg
1x8 16kg
1x6 20kg
1x6 24kg
1x5 24kgg


Dips
1x6/5
1x4/5

Rope pulldown
1x5+5 15kg
1x4+4 22.5kg

Hanging leg raise
1x10


Notes:
-was quite pleased with my squats compared to my pitiful attempt last time
-Decided to do DB Bench over incline as I hadn't done it in a while, though was pleased with a good pr
-First workout in a little while due to various circumstances, but pleased with how it went

[Strengthbrah93]

Day 1 Week 4

Seated DB shoulder press

1x16 14kg
1x8 22kg
1x6 28kg

Military Press

1x20 bar
1x6 40kg
1x3 50kg
1x3 60kg

Close grip bench
1x20 bar
1x10 40kg
1x5 60kg
1x3 70kg


Dips
1x15
1x12

Machine Fly
1x20 30kg
1x8 50kg
2x8 ~60kg

hanging leg raise
1x8 (lol)



Notes:

-i know ive deviated from the program
-ridiculous doms today, mainly bi/lat/legs (makes sense) but generally all over felt pretty crappy
-also felt sick today. have been waking up in the mornings MASSIVELY hungry, since starting ZMA. Not sure if adverse effect, or if those gains/test increase is making me want to eat more? I get on average about 3.3k/day which is easily 3-400 above maintenance. i do not intend to bulk on any more than that.
-Woke up 6am had some weetabix and a protein shake then slept again for 5 hours. woke up feeling really sick though
-craze may overcome mental/emotional problems but it seems to not work so well on days where you feel ill. energy and focus was there, but no where near as good as last session
-got a 2 rep pr on military press, this was after going pretty heavy (warmups) on db shoulder press as some *******s were upright rowing with like 40kg in the squat rack (why don't you just deadlift it off the floor). so it could well have been even better
-was undecisive on bench. kept alternating between normal bb bench and close grip. i did the final heavy set close grip so i just called it all close grip
-dips were meh, i had major tricep doms and was scared of injuring myself
-threw in machine fly as didn't want to use shoulders on anything anymore
-need to either do a different ab exercise or do nothing, doing hanging leg raise each workout is pretty stupid

[Strengthbrah93]

Day 2 Week 4

Deadlift
1x20 bar
1x15 40kg
1x4 60kg
1x3 80kg
1x1 100kg
1x1 120kg
1x1 140kg
1x1 150kg (held for 10 seconds at top)

1x4 100kg (held for 10 seconds at top)


wide grip pull up
2x4

DB shrugs
1x15 26kg
1x10 36kg
1x13 1x15 40kg


one arm db lat raise
1x12 12kg
1x6 18kg


db lateral raise (both arms)
2x6 16kg


random ab stuff
random x random


Notes:

-wasn't going to go but needed something productive to do today
-wore my misc shirt, first time since training before. almost fit into it as well as i used to
-deadlift was meh, i long for that feeling where 100kg feels ridiculously easy like it used to. went for 1 rep on 150kg after getting 140kg for 3 last week. form was probably 6/10. definitely nothing to write home about but still acceptable. I need to remember for 1 month in, this is very very good.
-held the 150kg and the 100kg deadlifts at the top to work trap and forearm endurance
-wanted to do some pullups as wont be training lats until sunday. i think im gradually getting better at the wide grip pullups. seeing as i am also bulking and they are a bodyweight exercise, this needs to be accounted for
-got bored of doing the heaviest dbs in gym for shrugs so went high reps with lower weight. my forearms gave out quite a bit before my traps would have
-decided my form with 1 arm lat raises is mediocre so have dropped the ego and decided to start doing both arms with 16kg
-really need to start working my abs properly and not doing random ****. i used the ab machine but it was lame.

[wiggium]

Day 2 Week 4

Db row
-1x12 16kg
-1x8 22kg
-1x6 28kg
-1x4 34kg
-1x7 40kg
-1x5 40kg

Hammer grip chin up
-3x3

Wide grip lat pull down
-1x4 65kg
-1x6 60kg

Alternating DB curls
-1x12 8kg
-1x3 16/18kg (massive fail)
-1x4? 16kg
-1x6? 14kg

DB Shrugs (weren't great as forearms were already mega pumped)
-1x8 26kg
-1x7 22kg


Notes:

-Craze still hasn't arrived, so took some caffeine tablets instead (probably a bit too many)
-Pleased with db row, DB curls mega fail don't ask. Pleased with Lat pulldown aswell
-Still can only do a couple of pull-ups, though hopefully that will improve soon.
-Forearms were mega pumped by the start of shrugs, and as such, could barely hold the weight to do shrugs.

[Strengthbrah93]

Day 3 Week 4

Bench
1x15 bar
1x8 40kg
1x4 60kg
1x3 70kg
1x3 80kg


Squat
1x12 bar
1x6 40kg
1x4 60kg
1x2 80kg
1x3 100kg
1x1 110kg


db row
1x8 22kg (concluded I cannot do these after squats)

wide grip pullup
1x7 1x6


hammer grip pullup
1x6 1x5


barbell curl
1x6 bar
1x0 40kg (didn't realise arms were that tired)


hanging leg raise (knees tucked in)
2x10

hanging ab windmill thing
2x8



Notes:

-had to stand for 8 consecutive hours at work yesterday, utter bs. felt so bad today and knees/legs in general hurt decided to man up and squat anyway
-although back did feel a bit off since yesterday, still feels a bit off, i don't think its injured though but i doubt squatting really helped
-got 80kg bench which is still ridiculously weak but can only get better
-got 110kg squat which was alright, form like deadlift the other day 6/10 at best, but all things considered it could have been much worse
-db rows are epic fail after squats i have decided
-found a better pullup bar without weird handles, probably explains the pr on wide grip pullups
-doing leg raises with knees tucked in from now on, isolates abs more without lower back coming in. also doing these ab windmill things i saw in a jeff seid video


another note about work:

-shifts have changed and am now working double the previous hours. will definitely complain if i have to consecutively stand for 8 hours+ x3 a week as it is simply not good for you and definitely takes a big toll on my energy

[wiggium]

Day 3 Week 4

Military Press
1x12 20kg
1x8 30kg
1x4 40kg
1x0 45kg (Was oh so close)
1x2 42.5kg

Deadlift
1x12 20kg
1x10 40kg
1x7 60kg
1x4 80kg
1x3 100kg
1x1 115kg

DB lat raise
1x5+5 10kg (5 with both arms, 5 ea with one arm)
1x4+4 12kg (same as above)

Hanging leg raise
2x9

Rotary ab machine:
1x12 25kg


Notes:

-Craze finally arrived, am very pleased with it's performance. Energy increase was subtle though persisted throughout the workout.
-Very pleased with Deadlift, was originally going for higher reps lower weight, but then thought **** it and set a new PR anyway.
-Military press was meh, couldn't quite get 45kg but managed 42.5kg for 2 (not much weight increase but still reasonably pleased)
-Overall, very pleased I bought Craze, gives great focus in addition to energy. Though the energy is nothing as extreme as say - Jack3d.

[Strengthbrah93]

1 Month mini update

-has been 1 month since starting the log and about 6 weeks since officially starting lifting again

-am pleased with strength progress, for 1 month in I am actually on course to hit my previous prs in around 3 months time which is pretty damn good after being out 1.5yrs

-have also gained a decent amount of lbm the past month and am expecting more to come fairly rapidly due to muscle memory although this will taper off around month 3

-however gained more fat than I would like, had a pretty defined 4 pack before starting and now its more of a 2.5pack (when flexed), although i guess thats what you get for wanting strength gains back so fast

-I am going to slightly reduce my calories, so will be aiming for about 3.3k instead of ~3.5k and even less than this on non lifting days. because of this I won't be as ambitious when attempting new prs but should still see solid gains


Supplements I currently take:

-orange triad (2 caps/day, sometimes 4 on lifting days)
-vitamin D (4 caps/day)
-zma (2caps before bed)
-craze
-whey

[wiggium]

Day 1 Week 5

Squat
1x12 20kg
1x8 30kg
1x6 40kg
2x4 60kg

DB Incline
1x10 12kg
1x8 16kg
1x6 18kg (20kg was in use)
1x7 24kg
1x6 24kg

Dips
1x7
1x3.9 (soo close)

DB Skullcrusher (both hands)
1x8 16kg
1x6 18kg

Notes:
-Was a bit tired (lol) before workout, craze helped a good amount
-Was very pleased with workout even though I didn't do that many excercises due to low energy
-Good PR on DB incline & dips. And squats are still improving well
-Decided to do skullcrushers as the machine was in use for rope pulldown.

[Strengthbrah93]

Day 1 Week 5

Military Press
1x20 bar
1x10 40kg
1x5 50kg
1x5 60kg
1x1 65kg


Deadlift
1x20 bar
1x15 40kg
1x10 60kg
1x1 80kg
1x3 100kg
1x1 120kg
1x1 140kg
1x2 150kg


DB lateral raise
1x10 8kg
2x10 14kg


Ab windmill/hanging leg raise
2x5/2x10


Notes:

-felt pretty decent today, bored as fuk all day so wanted to go gym
-knew i was going to pr military before i even picked up the bar, just felt pretty strong. low and behold got a 2 rep pr at 60kg and then got 65kg for 1
-have been watching form videos on deadlift on youtube to see if i can refine my form even though its already pretty good.
-really went for chest up and squeezing the lats on the warmups and on working sets
-despite this was unimpressed with deadlift strength still. 140kg still felt pretty hard (was double overhand). 150kg felt like it did last time i deadlifted, and i pushed out another rep for the sake of getting a pr but form suffered and back hurts a bit. will definitely do light weight high reps next time
-have found a nice combination with the ab windmill supersetted with hanging leg raise works quite well

[wiggium]

Day 2 Week 5

Db row
-1x15 16kg
-1x8 24kg
-1x6 30kg
-1x6 36kg
-1x8 40kg

Hammer grip chin up
-1x4
-2x3.5

Alternating DB curls
-1x8 12kg
-2x5 16kg

DB Shrugs
-1x10 26kg
-1x8 32kg

Bicep/forearm pullup thing
-1x8 15kg
-1x6 20kg
-1x4 22.5kg

Hanging leg raise
-1x10


Notes:

-Pretty damn tired/worn out today (bit of a comedown)
-Haven't eaten probably quite enough calories recently to hope for any significant changes
-Though I only got 1 extra rep, pull ups felt stronger which was nice
-Fairly pleased with workout considering tiredness, but nothing great

[Strengthbrah93]

Day 2 Week 5

Squat
1x20 bar
1x10 40kg
1x5 60kg
1x2 80kg
1x5 100kg
1x2 110kg

Barbell bench
1x20 bar
1x10 40kg
1x3 60kg
1x4 80kg

Dips
1x20
1x18

DB Shrugs
1x15 24kg
1x15 32kg
1x15 40kg
1x10 44kg


Ab windmill/hanging leg raise
2x5/2x6


Notes:

-the new hours at work really have worn me down this week, it also sucks because it means there's no one my age there to talk to (new hours = in the day instead of weekends/at night) so that's pretty depressing
-nevertheless gotta hit the gym anyway, also had a sore throat
-got a 2 rep pr on 100kg squat and a 1 rep pr at 110kg, form was acceptable
-bb bench felt pretty weak, actually not going to do that anymore. don't know if its the bench or my technique (which used to be solid) but i just feel so unstable. db bench suits me much better.
-cranked out a solid 20 reps on dips which could have done for 2 sets but didn't want to go to failure, nice pump
-definitely getting better at the ab windmills. good for side abs (obliques)