NZNinja101 - Hypertrophy for 2013

[NZninja101]

My last 4 posts have been training chest and arms twice, then training legs twice. This is because on the other days I didn't really break any PRs.


Back & Shoulders:


Chin Ups:


PR. finally got 3 sets of 8 reps with 12.5kg on the belt. 13.75kg next time.


Dumbbell Side Raises:


2 sets of 10 reps, slightly better ROM on the last couple, sweet.


I did a set of overhead press 1 minute after finishing my last set. Only used 17.5kg dumbbells for 6 reps. I'm taking tomorrow off so I wasn't concerned with a little front delt and tricep stimulation, though it was really really primarily side delts, which were fatigued. Went all the way down touching dbs to shoulders.


Cable Rows:


78kg for 8, then 72kg for 2 sets of 8.


Shrugs & Bent Over Raises:


Didn't rest very long after cable rows. Immediately set up for shrugs.

110kg for 10, 100kg for 8. Not very strong shrugs today. Static holding 110kg, couldn't quite make 10 seconds.


Bent over raises only 10kg. Fuller ROM, tried to hold at the top. Next time I might actually go so light that I can hold them at the top for a couple of seconds and see what I like better.


I did another couple of sets of dumbbell side raises, since I don't really like the cables much right now. I'm forced to lead with the hands to prevent shoulder pain. It's a lot better with dumbbells.


Lat Pulldowns:


3 sets with 72kg again. 10, 10, 8, (almost).


The whole thing took like 40 minutes, seriously. The people who spend 1 and a half hours in the gym must do some serious warming up, and rest between sets.

IN! Interesting routine and great knowledge in your posts at exercises forum.

ty. I like how you provide 'is it working for you' kind of answers when people ask questions about how if their training volume is 'ok' rather than basing it off an arbitrary figure of what appropriate volume is.

[DivaJana]

ty. I like how you provide 'is it working for you' kind of answers when people ask questions about how if their training volume is 'ok' rather than basing it off an arbitrary figure of what appropriate volume is.

Thanks, GJ on the chin ups, my weighted pull ups are suffering because of the bulk/weight gain but I struggle to progress!

[NZninja101]

Did not break any PRs on leg day. Though I may have done Glute Ham Raises slightly more competently. It's a process.



Back & Shoulders:


Heavy day today.

Lifted in the evening. Yesterday and today I've been feeling fatigued, sore throat, susceptible to thirstyness and with a partially blocked nose, and so I didn't know what to expect.


Chin Ups:


25kg for 3 sets of 5. New PR, sweet. Last rep was hard but it wasn't an epic grinder as I might have thought.


Side Raises:

Today I tried something new. 6kg raises for 5 sets of 12 reps, straight arms, strict form, 2 second negatives as always for this exercise.


I didn't really like it. Too light. Not heavy enough. On the last couple sets my last rep wasn't quite as full as the others so technically I did reach failure in a sense, but I felt that even though I was doing a side delt isolation exercise, the weight was too light for maximum hypertrophy.


I later did 2 sets with 8.5kg for 10, and 9 reps. Felt awesome.



Cable Rows:


3 sets of 6 with 84kg.


Shrugs & Bent Over Raises:


Shrugged 110 for 2 sets of 10, definitely felt like progressive overload, with fuller reps. Bent over raised 10kg for 3 sets of 15. Static held 110 with no straps for 10 seconds.


Lat Pulldowns:


3 sets of 10, 10, 8-9 with 72kg.


I got in the gym on easter monday at 7:13. Gym closed at 8. Finished at 7:50.



Funny how you can go in the gym feeling a little off, and perform well. Other days you feel good and don't perform well. It's hard to judge.

Thanks, GJ on the chin ups, my weighted pull ups are suffering because of the bulk/weight gain but I struggle to progress!

I'm curious, how much weight are you gaining? I would have thought for a girl that it might be something like 1.5 pounds a month

[DivaJana]

I'm curious, how much weight are you gaining? I would have thought for a girl that it might be something like 1.5 pounds a month

about 1 pound a month

[NZninja101]

Chest & Arms:


Always a fun day.


Incline Bench Press:


62.5kg for 3 sets of 10, 10, 8.

So no progressive overload here, unless I used the light bar last time I got 10, 10, 8 with 62.5. Can't remember.


Calf Raises:

270 for 12, 12, 10.

Dumbbell Bench Press:


30kg for 9, 9, 8. So that's good.


Hammer Curls & Overhead Extensions:


Hammer Curled 12.5kg for 3 sets of 12. I think it's time to move up to the 13.5kg dumbbells. Overhead extended 30kg for 12, 12, 10.


Front Raises:


Will do 3 sets of these instead of 2 now.


Incline Curls & Pushdowns:


Inclined 12.5kg for 9, 8, 7. Drop set to 11kg for another 4. 30kg for 8, 7, 8, drop set to 18kg for another 6.

[NZninja101]

Legs:


I swear I've been like a freaking mucus factory this morning. Not fun. But then I went to the gym and had a good session.



Squats:


Did bar for 10, 60kg for 5 and 80kg for 10, then 90kg for 10.


I was using the heaviest bar in the gym today, which I measured last week as 21.8kg. So I didn't add weight.


I did 102.5kg on the bar for 10 reps.


Yussssssss. 105kg for 10 reps next time.



Leg Curls:

110lb for 3 sets of 8, 8, 7.



Leg Extensions:


Stack for 9, 8, 8.


Leg Raises:


2 sets of 12 with 16.5kg, definitely progressive overload here, reps were better than ever before.



Glute Ham Raises:


6, 6, 5. Slowly getting there.



Great day. Looking forward to back and shoulders tomorrow.

[NZninja101]

Did back and shoulders. Didn't get 8, 8, 8 with heavier weight on chins. Cable rows, 72kg for 9, 9, 8 so that's improvement. Everything else was basically the same.


Chest, Arms & Calves:


Incline Bench Press:


2 other guys were on this. They let me work in, and I did my warm up sets then just waited, thinking they must be nearly done. They must have been on the bench for about half an hour, did like 10 sets each, it was insane. After like 5 minutes after warm up set I did


Calf Raises:


270 for 12, 12, 10.


And then got back. I'm a real stickler for timing rest periods and luckily I managed to stick to 2 minutes rest in between their sets as they rest like 4 minutes.


Got 75kg for 3 sets of 5, booyaa. New PR, 77.5kg next time.



Dumbbell Bench Press:


35kg for 7, 6, 6. New PR here, sweet. When I get 2-3 sets of 7, I'll start using the 37.5kgs on heavy days.



Hammer Curls & Overhead Extensions:


12.5kg on hammer curls. Should have used the 13.5s but I'd already grabbed the 12.5s. 13, 12, 10.


Overhead extensions with 30kg, 12, 12, 10.


Front Raises:


3 sets of 8 with 8.5kg. Seated.


Incline Curls & Pushdowns:


12.5kg for 8, 8, 9. Drop set to 10kg, did 3 strict reps and then started cheat curling for another 3, with a slow negative.

Pushdowned 30kg for 9, 9, 7. Drop set to 18kg for 6. Last couple reps were partials. Arms were dead after this. New PR on both exercises too.

[NZninja101]

Legs:


Squats:


Rack was free. Not very busy. Saturday morning. Beautiful.


Loosened up with bar, then 60kg for 5, 90kg for 3, 100kg for 2. Then 125kg for 2 sets of 5. Got all 5 reps and feeling good.


Something I've noticed about my squats is that the bar moves rather slowly on the last few reps. It seems like if the average lifter was watching me, he'd think, 'wow that 4th rep was slow. No way he's gonna get another'.


Leg Curls & Leg Extensions:


I didn't do any leg extensions until after the second set of leg curls, to let the quads recover. Leg curled 90 pounds for 10, 10, last set the last 2 reps were pretty sloppy. 10th rep was a half rep. always room for improvement.

Though my hamstrings have really improved with these direct movements.





Leg Raises & Glute Ham Raises:


Leg raised 16.5kg for like 2 sets of 10. Glute ham raises for 6, 5, 5.

[NZninja101]

Back & Shoulders:


Great day today!


Chin Ups:

3X5 with 26.25kg, new PR.


Side Raises:

6kg for 10, and 8.5kg for 2 sets of 10. Last rep was pretty full so this is kind of a new PR too.


Cable Rows:

84kg for 3 sets of 7. New PR.


Shrugs & Bent Over Raises:

Raised the 12.5s today. Exhausted my rear delts, was doing partials by a little after halfway through the last set. Shrugged 110kg for 2 sets of 10. Form was a little better than last time I did 2X10 with 110kg. Static held the weight afterwards, for like 12-13 seconds, new PR.


More Side Raises:


8.5kg for 2 sets of 10, and almost 10. Then drop set to 6kg, and then dropped to 3.5kg. Wouldn't do double drop set on most movements.


Lat Pulldowns:

72kg for 3 sets of 10, PR city.

[NZninja101]

Chest, Arms & Calves:


Incline Bench Press:


62.5kg. Bar I used was slightly heavier than normal I think, the rings were slightly further apart. Still got 10, 10, 8. Tried for 9, needed a little assistance, 8th rep was easier than last time. Kind of a PR in a way.


I managed to use a little less tricep by not quite locking out, which is something I've been trying to do for a while now.


Calf Raises:


270 for 12, 10, last set was a mess. Did half reps after 8 reps.


Dumbbell Bench Press:


3 sets of 9, 9, 7. Must be a new PR.



Hammer Curls & Overhead Extensions:


Overhead extended 30kg for 11, 11, 10. Less reps because I tried to tuck my elbows in for all the reps. They've been coming out a little on the last few reps recently.


Curled 13.5kg for 3 sets of 11, 11, 10.


Front Raises:


8.5kg for 8, 8, 8. Last reps were sub par.


Incline Curls & Pushdowns:


12.5kg for 9, 9, 8, new PR. Pushdowned 30kg for 9, 9, 8, new PR. Drop setted curls to 10kg for 5 swinging reps, did 18kg drop set for pushdowns for like 5. Then a couple partials. Then I was done.

Tomorrow is legs, attempting to squat 105kg for 10 reps.

[NZninja101]

Leg Day:


High rep day.

Squats:


bar for 10, 60 for 5, then 80kg for 10, and 90kg for 10.


Put 105kg on the bar, which I've not attempted for higher reps before, and squat it for 11 reps. Awesome. Feeling confident about 107.5 then.


Leg Curls:

90 for 10, 10, 8. Meh.


Leg Raises:

16.5kg for 10, 10. Felt good.


Leg Extensions & Glute Ham Raises:


Leg extended stack for 10, 8, 8. Glute ham raises went pretty average, 6, 6, 5.



Feeling great about squats though. Tomorrow is back and shoulders.

[DivaJana]

Awesome workouts and squatting! keep it up.

[NZninja101]

Chest, Arms & Calves:

Heavy day, my favorite.



Incline Bench Press:


Finally got 75kg last time. Put 77.5kg on the bar and pressed it for 3 sets of 5. New PR, I can't WAIT to get 80kg. Just the look of the weight on the bar should be great




Calf Raises:


12, 12, 10. Good reps though, full ROM was ensured.


Dumbbell Bench Press:


35kg dumbbells for 3 sets of 7, 6, 6. Should have tried for 7 in the second set. I might just use the 37.5kg dumbbells next heavy day if I feel like it.


Hammer Curls & Overhead Extensions:

Curled 13.5 for 11, 11, 9. Extended 30kg for 11, 11, 10.

Front Raises:

8.5kg, 3X8.


Incline Curls & Pushdowns:


Incline Curled 12.5 for 3 sets of 9, new PR. Drop set to 10kg for 5. Pushdowned 30kg for 9, 9, 7. Drop set to 18 until fatigued.

Awesome workouts and squatting! keep it up.

will do.

[NZninja101]

Legs:

Heavy Day.


Squats:


Did the bar for 10, 60kg for 5, 100kg for 2, and 110kg for 1 rep. Then I did my work sets with 127.5kg.


Got 2 sets of 5. Last rep in set 2 was very very slow lol. But I got it. 130kg next heavy day.



Leg Curls and Leg Raises:


110 for 2 sets of 8, 90 for 1 set of 8. I guess I didn't rest very long after squats.

Did a couple sets of 12 with 16kg.


Leg Extensions:


3 sets of 10, 9, 8.


Glute Ham Raises:


3 sets of 6, 6, 5. Particularly good contraction today.

[NZninja101]

Back & Shoulders:

Higher rep day today. Nice day


Chin Ups:

Got 13.75kg for 3 sets of 8, new PR. 15kg next time.


Side Raises:

3 sets of 10. 6kg on first set, 8.5kg on second and third. Will try for 3 sets of 11 now since form was solid on last rep.





Cable Rows:


3 sets of 8 with 78kg. Will stick with 78 for a little while, just to get form down before progressing.


Shrugs, Side Raises & Bent Over Raises:


Moar side raises. Did 2 more sets of 8.5kg for 10, 8, then drop set to 6kg and another drop set to 3.5kg.

Shrugged 110kg, for 9, 8. Average performance really. I think I stopped early because I felt I wasn't getting a full contraction, which is actually pretty normal on this one, but it doesn't usually bother me.


Bent over raises with 10kg 3X15.


Lat Pulldowns:


These went well. 78kg for 10, 10, 8. Feeling good about that too.


Solid workout. I'm going to take 3-4 days off in the next week as a sort of deload, then get back into it.

[NZninja101]

After 5 days off I have returned to the iron. I hit chest and arms yesterday, and have just hit legs. These were hyper days.


Chest, Calves & Arms:


Incline Bench Press:


Finally got 62.5kg for 3 sets of 10. PR. 65kg next time, I'll aim to do 3 sets of 10 with that.


Calf Raises:

270 for 12, 12, 10. Found out there is a knob which adds weight on, was 10kg added on. Will do 290 next time.


Dumbbell Bench Press:


30kg for 10, 10, 5. Amazing how much energy I lost in the last set. I rest 90 seconds between sets but even then i'd have expected 6 or 7 reps.


Hammer Curls & Overhead Extensions:

Curled 13.5kg for 11, 11, 10, same no of reps on extensions with 30kg. Keeping elbows in.


Front Raises:

8.5 for 3X8.


Incline Curls & Pushdowns:


Curled 12.5kg for 9, 9, 8. Pushed 30kg for 9, 9, 7. Drop sets on both.















Legs Day:


Squats:


Bar for 10, and 60kg for 5. My hip on the right hand side was feeling really tight, was annoying as hell. Though it sort of went away by my last set. Did 82.5kg for 10, and then 90kg for 10.


Then 107.5kg for 10 reps. Feeling real good about another PR on squats.



Leg Curls:


110lb for 10 reps, this took a lot out of me. Did 110 for 8, then 90 for 8 reps, last two were half reps.


Leg Extensions:


Used a tad less than the whole stack today, 3 sets of 8. Quads were pretty tired. I don't really care about the weight on leg extensions tho.


Leg Raises & Glute Ham Raises:


Leg Raised 16kg for 2 sets of 11. Felt good, felt strong. Ham raised for 3 sets of 6. I didn't actually superset these today. I was feeling nauseous from not waiting long enough after eating before working out.


Back and Shoulders tomorrow.

[NZninja101]

Back & Shoulders:


3 days of PRs in a row.


Chin Ups:


3 sets of 8 with 15kg on the belt.


I had access to a scale today, (one where I'd be able to strip down and weigh myself without getting kicked out of the gym). I'd already had breakfast, (3 eggs, glass of milk which was a little under 250ml with a bit of chocolate mix, and like 8 sips of coke), but I took a chit and a leak and weighed myself. I was 84.1kg, which is like 187 pounds. So I was chinning 99kg for 3 sets of 8, which is a bit of a useless fact but it's good to know. I'm glad that I've been gaining an appropriate amount of weight.



Side Raises:


Did a set with 6kg for 10, then tried using heavier dumbbells today, 11kg, for 2 sets, using slightly less ROM. I got 2 sets of 10 with about the form I'd hoped for. Didn't feel as good at 8.5kg though.


Cable Rows:

78kg for 3 sets of 9, 8, 7. Might drop to 72kg for better contraction.


Shrugs, moar Side Raises & Bent Over Raises:


Did bent over raises first. I've found out how to get a great contraction with these, by keeping my hands in a pronated position rather than neutral when I raise the weight, it makes a lot of difference to me. 10kg for 3 sets of 15.


Shrugs with just 100kg today, 2 sets of 9, 8. Was a little fatigued since I did bent over raises first.


Bent over raises for 2 more sets with 8.5kg, for 10 reps. Drop set to 6kg, then 4kg.



Lat Pulldowns:


78kg for 3 sets of 10, 10, 8.



Solid workout, feeling good. Hitting chest, arms and calves tomorrow, and I'm really hoping to incline bench 80kg for 3 sets of 5.

[NZninja101]

Chest, Calves & Arms:


Incline Bench Press:


Put 80kg on the bar. Only got 4 reps in the first set. Did 80kg again in the second set and had to bring my ass up really high to get the last rep, (no spotter so I had to get it up), so I wouldn't fully count it.

I was going nowhere fast.

I stripped the weight down to 70kg and did it for a set of 6 reps and I was done on incline. What a disappointment. I hope it was just an off day.


Calf Raises:


Did 290 today, for 3 sets of 11, 11, 10.


Dumbbell Bench Press:


Used the 37.5kg dumbbells for the first time. Got a set of 5, and 2 sets of 4. Will try to improve on this.



Hammer Curls & Overhead Extensions:


Hammer Curled 13.5kg for 3 sets of 12, 12, 9. Extended 30kg for 3 sets of 11, which considering my elbows were in might have been a new PR.


Front Raises:


8.5kg for 3 sets of 8.


Incline Curls & Pushdowns:


Incline curled 12.5kg for 3 sets of 10, 10, 9, which I think is a new PR. Pushdowned 30kg for 3 sets of 9, 9, 7.


Legs Tomorrow.

[NZninja101]

Forgot to record legs. Cliffs:


-Squat 130kg
-only got 4, failed 5th half way up
-did another set with 125kg, and was done with squats
-hamstring curled 110kg for 8, 8, 6, superset with leg raises.
-leg extended stack for 10, 10, 8.
-Glute Ham Raises for 6, 6, 5, but better reps, nice to progress on this one.
-Failed squats, but assistance work went alright



Back & Shoulders:


Chin Ups


3X5 with 26.25kg. Felt good about this, then I see in my log I've already done this weight.





Side Raises:


10 reps with 6kg, then 8.5kg for 2 sets. Did 10 in first set, then got 12 in the second set. New PR.


Cable Rows

3 sets of 6.


Bent Over Raises:

3 sets of 15 with 10kg


Shrugs & Side Raises:


Only did 1 set of shrugs, and I think I'll continue to do 1 set. Did static hold with 100kg for like 12 seconds as well.

Side Raised 8.5kg for 2 sets of 10, then drop set to 6kg, then 3.5kg.



Lat Pulldown:

78kg for 3 sets of 10, 10, 9.

[DivaJana]

Nice work!

Chin Ups


3X5 with 26.25kg. Felt good about this, then I see in my log I've already done this weight.

I know that feel... lol!!

[NZninja101]

Chest, Calves & Arms:


Incline Bench Press:


Today is a higher rep day. Seeing as I got 62.5kg for 3 sets of 10, I thought I'd do 65kg. It went alright.


I got 3 sets of 10, 10, 7. Now it's just a matter of upping my performance in the last set.


Calf Raises:

290 for 11, 11, 9. There might have been more weight on, but I forgot to check.


Dumbbell Bench Press:


3 sets of 9, new pr! Feels good to progress on this movement. Incline may be my starting movement but they're equally important really.


Hammer Curls & Overhead Extensions:


Hammered 13.5kg for 12, 12, 9. Overhead extended 12, 12, 10, which I think is a new PR for this one, (considering I kept my elbows pretty much in).


Front Raises:


3 sets of 8. Just to be clear, I'm progressively overloading by trying not to do half reps on the last 3-4 reps of the last set.



Incline Curls & Pushdowns:


12.5kg curl for 3 sets of 10, 10, 7. Pushdown 30kg for 9, 9, 7. Drop sets for both with 10kg on curls and 18kg on extensions.

Nice work!


I know that feel... lol!!

thanks. cool new avi btw

[NZninja101]

Legs:

was yesterday. cliffs


-squat 110 for 10 reps
-ham curled 90lb for 10, 10, 8.
-leg raised 18.5kg
-Leg Extended stack for 10, 10, 8.
-Glute ham raise for 6, 6, 6.



Today: Chest, Calves & Arms:


Incline Bench Press:



Failed 80kg again. 5th rep went up a little higher than last time but still stuck. Did 80 for another set and needed help on the 4th.
Dropped to 70kg for 6.



Calf Raises:


290 for 11, 11, 8.


Dumbbell Bench Press:


Here's something positive in this so far negative workout: I did the 37.5kg dumbbells for 3 sets of 5, compared to 5, 4, 4 last time. Sweet. Feels good man.



Hammer Curls & Overhead Extensions:


Curled 13.5kg for 11, 11, 11. Extended 36kg instead of 30kg. Did 3 sets of 8, 8, 7.


Front Raises:


3 sets of 8 with 8.5kg. Form was noticeably more full today, this is my best performance on these so far. Last couple reps weren't quite full ROM so I'll aim to improve that, and then do more reps. I'd probably wait until I can do 3 sets of 12 and then bump the weight up to 10kg.



Incline Curls & Pushdowns:


Finally curled 12.5kg for 3 sets of 10 reps. Pushdowned 30kg for 9, 9, 8, new PR.



Once again, this heavy day has meant some disappointment on my main lift, but several gems in the assistance work. I'll take it. Besides, incline bench is a tougher lift to progress on than flat.

[AdamNW]

in.
your hamstrings are.......... glorious (Y)

[NZninja101]

Legs:

Took 3 days off, went for a lighter approach and did 120kg for 5 and 125kg for 5.

Leg extended the stack for 10, 10, 8, and ham curled 110 for 3 sets of 7. Leg raised 16kg for 2 sets of 10.

Glute ham raised for 7, 6, 6. Nice.


Back & Shoulders:


Chin Ups:


27.5kg on the belt this time. 3 sets of 5, feeling good. When I get 30kg that'll be great.


Side Raises:


6kg for 10, and then 8.5kg for 2 sets of 12. Right now I'm trying to get 12 reps in both sets with full ROM on the last couple reps in the last set. When I get that I'll start doing 10kg raises.


Cable Rows:


84kg for 3 sets of 6. Good weight for 6 reps.


More Side Raises & Bent Over Raises:


8.5kg again for 2 sets of 10 reps, drop set to 6kg and then 3.5kg. Bent Over Raises with 10kg.



Shrugs:


100kg for 10, and then staticly holding the bar. Managed about 20 seconds, since I was using a more narrow bar, felt good.



Lat Pulldowns:


Last but not least. I finally got 78kg for 3 sets of 10. I'm feeling a lot stronger on this movement, I guess it just took a couple weeks for my CNS to adapt to a pronated grip vertical pull on a cable machine as oppose to chin ups. I will do heavier weight next time, I think 84 is the next leap. I guess I'll aim for 3 sets of 9, depending how the first set feels.

in.
your hamstrings are.......... glorious (Y)

tymen

[NZninja101]

Chest, Calves & Arms:


I was out the previous night and got back late, but woke up at 5 minutes to 10 feeling well rested but realizing I had to do something at 10AM, so I rushed out the door in my gym gear, got that done, and then went to lift without eating and had only a few sips of cola. So I wasn't sure how this would go.



Incline Bench Press:


65kg. Second time attempting this for high reps. Last time I got 10, 10, 7.


This time, I got 10, 10, 8.


On heavy days, I failed 80kg twice. But I was closer the second time. And I'm progressing on higher reps. So **** it I'm trying 80kg again next heavy day.



Calf Raises:

These went pretty terrible, 11, 10, with 290, and 8 with 270.


Dumbbell Bench Press:


Tried using the 32.5kgs on high rep day, did them for 8, 8, 6.


Overhead Extensions & Hammer Curls:


3 sets of 11 for hammer curls. 2 sets of 8 with 36kg and 1 set of 7 with 30kg, elbows were coming out, for whatever reason my long head was not able to activate enough today.


Front Raises:


3 sets of 8. Last couple reps on last set still need work. I'm enjoying leaning back as I get to the top of the movement, means I can bring the weight a little higher without any shoulder pain.


Incline Curls & Pushdowns:


Incline Curls for 3 sets of 10, easier than last time. I'll do 13.5kg on these too. Drop set with 8.5kg.


Pushdowned 30kg for 9, 9, 7, drop set with 24kg.

[NZninja101]

Leg Day:


Higher rep day today.

Squats:


bar for 10, 60kg for 5.

Then 85kg for a set of 10, followed by 95kg for a set of 10.

Then 112.5kg for a set of 10. New PR. After this, it was gonna be a good day.


Leg Curls and Leg Raises:


Finally got these for 3 sets of 10 with 90 pounds. I'll start using heavier weight now even on light days. 3X10 with 75 seconds rest and 2 second negatives on hamstrings has me training too light I feel.

Leg raised 16kg for 10, 7.



Leg Extensions:

Stack for 10, 8, 8. Had the position of the foot pad as far as it could go, so my ROM could be greater and I could make more out of the stack. It worked.



Glute Ham Raises:


3 sets of 5, striving for greater ROM.

[NZninja101]

Back & Shoulders:


Chin Ups:


3 sets of 8 with 16.25kg, new PR! If I recall correctly, when I did 15kg, it was actually 8, 8, 7, so this was good.



Side Raises:


These went pretty poorly. For whatever reason I wasn't feeling strong on these today. Did 6kg for 10, and then 8.5kg for 2 sets of 12, 12, though the last few reps were not very full.


Cable Rows:


72kg for 3 sets of 10, 10, (or maybe 9 since the 10th rep was not great), and 8 reps.

More Side Raises & Bent Over Raises:


8.5kg side raises for 2 sets of 10, again, last couple reps were poor. Drops set to 6kg and 3.5kg.

Bent over raised 10kg for 3 sets of 15. Good contraction.



Shrugs:


Didn't have straps. 100kg for 6, rest 30 seconds then busted out another 6.

Then static hold set for maybe 12 seconds.


Lat Pulldowns:


After getting 78kg for 3 sets of 10 I upped the weight to 84kg for the first time.


Got 9, 9, 6. Guess I was feeling burned out by the last set. Still, felt good, lat pulldowns always do.



Chest, Calves and Arms tomorrow.

[BeastlyBro]

Strong lifts brah. Keep it up!

Repped yeah.

[NZninja101]

Chest, Calves & Arms:


Incline Bench Press:


Finally benched 80kg for 5 reps. Only got 4 in the second set, failed on 5th. Did 72.5 for 6 reps in last set.


Calf Raises:


290lb for 11, 11, 10. Not bad.


Dumbbell Bench Press:


37.5kg. This went pretty terribly with set up, the first rep took so much energy out of me. I was using a different bench and I think it affected my ability to get the dumbbells up on the first rep. I got 6, 5, 4. I could have done better if my set up had been better.


Hammer Curls & Overhead Extensions:


Curled 13.5 for 12, 12, 9. Extended 36kg for 8, 8, 8. Nice. Took 40 seconds in between each exercise instead of 30 seconds.


Front raises:


3 sets of 8. Last couple reps were short ROM.


Incline Curls & Pushdowns:


13.5kg curl for 9, 8, 8. Drop set to 10kg for 4. Pushdown 30kg for 9, 9, 7. Sort of a PR, since it felt easier than ever before, but I couldn't quite get 8 reps on the last set. Drop set to 24kg.



Good times. Legs Day tomorrow, attempting 130kg for 2 sets of 5.

[NZninja101]

Been busy, cliffs of lifting


Legs day:

-Squat 130kg for 2 sets of 5. Ham curls, leg extensions, leg raises and glute ham raises, (getting better).

Back and Shoulders:

Chins with 28.25kg, didn't get 3X5. Cable rowed 90kg for 3 sets of 5. Lat Pulldowns with 84kg for 3 sets of 10, 9, 8, I think. Used 8.5kg on bent over raises, actually feels better. Side raises with 8.5, slowly becoming more competent on the final reps.

I also did some standing curls and pushdowns on this day. Now I'm hitting arms 3 times a week, they should grow a little better.



Chest, Calves & Arms:


Incline Bench Press:


65kg for 3 sets of 10, 10, 8. Last time I just got 8, this time I tried for 9 and didn't get it. Fractional improvement that would be nice to result in 9 reps next time.


Calf Raises:


290 for 11, 11, 10.


Dumbbell Bench Press:


32.5kg for 3 sets of 8, 8, 6. Not really any improvement from a reps standpoint.


Hammer Curls & Overhead Extensions:


Hammered 13.5kg for 12, 12, 10. When I get 3 sets of 12 I'll up the weight. Overhead extended 36kg for 3 sets of 8 again, kept elbows in a little better this time.


Front Raises:


3 sets of 8. Last 2 reps on last set still shaky.


Incline Curls & Pushdowns:


13.5kg curl for 3 sets of 9, 9, 7. Possible PR here. Pushdowns went averagely, 9, 9, 7 again. Drop sets on both.