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getting close to a triple body weight deadlift, 210kg @ 74kg puts me only 12kg away
[B]25th September [U]Pull Workout[/U] 74.3kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 6
140kg 2
180kg 1
200kg 1
210kg 1
180kg 3,3,3
Weighted Pullups +20kg 6,6,6
Dumbbell Row 50kg 6,6,6
EZ Bar Bicep Curl 53kg 1 43kg 6,6,6
Neutral Grip Chinups 10,10,10
Dumbbell Hammer Curl 25kg 3,3,3
[url]https://www.youtube.com/watch?v=qmo1OO-y57Q[/url]
[youtube]qmo1OO-y57Q[/youtube]
[url]https://www.youtube.com/watch?v=UEBxSABul9s[/url]
[youtube]UEBxSABul9s[/youtube]
[B]27th September [U]Push Workout[/U] 74.6kg[/B]
Barbell Bench Press (touch and go belted)
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
115kg 1
100kg 3,3,3
Barbell Incline Bench Press 70kg 4,4,4
Barbell Press 50kg 4,3,4 (didn't arch my back enough on the 2nd set so failed at 3 reps)
Dips 20,12,10
Cable Cross Overs 27kg 5,4,4
Cable Lateral Raise 9kg 9,7,6
Cable Tricep Pushdown 32kg 9,7,7
[url]https://www.youtube.com/watch?v=KD_yQ-WhchQ[/url]
[youtube]KD_yQ-WhchQ[/youtube]
[B]28th September [U]Cardio Workout[/U] 73.3kg[/B]
600m Swim
13:51 Duration
132 calories burnt
Heart rate average - 134
Heart rate max - 159
Pace - 2:17 min/100m
Was hoping for a top single of 145kg, only managed 130kg. Bit annoying.
[B]29th September 74.0kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 5
100kg 2
120kg 2 (in retrospect I should've only done 1 rep at 120kg)
130kg 1
117.5kg 2x5
Barbell Bench Press (touch and go belted)
60kg 2
80kg 2
90kg 2
100kg 2,2,2
Seated Calf Raise 40kg 20,15,15
Chinups 6,6,6
Barbell Press
50kg 1
60kg X (failed attempt)
50kg 2,2,2
Calf Press 140kg 15,12,12
[url]https://www.youtube.com/watch?v=LaaFbXBderU[/url]
[youtube]LaaFbXBderU[/youtube]
[B]1st October 74.2kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 3
140kg 2
160kg 1
192.5kg 3
172.5kg 2,2,2,2,2
Barbell Bench Press
2 second pause
85kg 2,2,2,2
1 second pause
70kg 4,4
Trap Bar Shrug 100kg 8,8,8
Cable Row 68kg 6,6,6
[url]https://www.youtube.com/watch?v=vZPhL4IlM7U[/url]
[youtube]vZPhL4IlM7U[/youtube]
[url]https://www.youtube.com/watch?v=6iDRLFLiTp0[/url]
[youtube]6iDRLFLiTp0[/youtube]
[url]https://www.youtube.com/watch?v=ITEEl-I7rmk[/url]
[youtube]ITEEl-I7rmk[/youtube]
[B]3rd October [U]Legs Workout[/U][/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 10
60kg 6
80kg 2
100kg 1
120kg 1
130kg 1
100kg 5,5,5
Barbell Stiff Leg Deadlift 140kg 3,3,3
Barbell Front Squat 70kg 3,3,3
Barbell Lunge 60kg 3,3,3
Barbell Good Mornings 60kg 5,5,5
Leg Extension 45kg 14,12,12
[B]4th October [U]Push Workout[/U] 74.3kg[/B]
Barbell Bench Press (touch and go belted)
20kg 10
60kg 5
80kg 2
100kg 1
110kg 1
92.5kg 3,3,3,3,3,3
Barbell Press 55kg 2,2,1
Dips 15,10,10
Barbell Squat 100kg 2,2 (these moved nicely, testing out my wraps)
Mixed Grip Barbell Deadlift 140kg 3,3,3 (working on taking the slack out of the bar with Chris Duffin's wedging technique)
Barbell Incline Bench Press 60kg 7,7,7
Dumbbell Bench Press 22.5kg 10,8,8,
good session
[url]https://www.youtube.com/watch?v=mSWOF618w3g[/url]
[youtube]mSWOF618w3g[/youtube]
[url]https://www.youtube.com/watch?v=1QEaXDZVjq8[/url]
[youtube]1QEaXDZVjq8[/youtube]
[B]6th October 74.1kg[/B]
Barbell Low Bar Back Squat (belt and sleeves) - these weren't great, legs are pretty fatigued, need to give them a wee rest I think
20kg 10
60kg 6
80kg 2
100kg 1
110kg 1
120kg 1
110kg 3,3,3
Barbell Front Squat (belt and sleeves) - never tested my 1RM on front squat before, decided to give it a crack
60kg 1
70kg 1
80kg 1
90kg 1
95kg 1
Mixed Grip Barbell Stiff Leg Deadlift (belt) - the front squat 1RM was so much fun decided to try it out on stiffies too
160kg 1
170kg 1
175kg 1
Barbell Bench Press (belted 1s pause) - these were a bit of a grind too, have been benching a lot, will give my chest a break too
60kg 1
90kg 1
95kg 2,2,2
Leg Press
140kg 2
160kg 2
180kg 2
200kg 2,2,2
[B]8th October [U]Pull Workout[/U] 75.0kg[/B]
Pullups 12,12,10
Dumbbell Row 50kg 6,6,6
Babrell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 43kg 4,4,4
Neutral Grip Chinups 8,8,8
Chest Supported Plate Loaded Row Machine 80kg 6,5,5
[B]9th October [U]Push Workout[/U] 74.3kg[/B]
Barbell Bench Press (touch and go belted)
20kg 10
60kg 5
80kg 2
90kg 1
100kg 1
105kg 1
110kg 1
95kg 3,3,3,3,3
1 second pause
60kg 11
Barbell Press 50kg 3,3,3
Dips 10,10,10
Dumbbell Bench Press 22.5kg 12,10,8,
Went to franks gym at Noosa, $24 bucks for a casual visit and they don’t event have a proper flat barbell bench press station and no incline bar bell bench press station either. How are these Sunshine Coast posers meant to get barrel chested with this lack of equipment
[B]10th October [u]Legs Workout[/u] 75.6kg[/B]
Barbell Low Bar Back Squat
20kg 10
60kg 6
80kg 2
100kg 1 (put the wraps on here)
110kg 1
120kg 1
130kg 1
135kg 1 (heaviest I’ve squatted in 3 months)
130kg 1
115kg 3,3,3,3 (did these in sleeves)
Barbell Front Squat (belt and sleeves)
80kg 1
90kg 1
Mixed Grip Barbell Stiff Leg Deadlift (belt)
170kg 1
180kg 1
185kg 1
Workout took a bit over an hour, constantly rewrapping my knees took it out of me and took up a fair bit of time. Wrapped squats felt good though.
[B]13th October [u]Pull Workout[/u] 77.2kg[/B]
Mixed Grip Barbell Deadlift
60kg 10
100kg 5
140kg 2
160kg 1
180kg 1
200kg 1
220kg fail, about 5cm off the ground
210kg fail, about halfway up
180kg 3,3,3
Barbell Bench Press
2 second pause
85kg 2,2,2,2
1 second pause
70kg 7,7
Barbell Rows 80kg 4,4,4
Barbell Shrugs 100kg 8,8,8
[B]14th October [U]Push Workout[/U] 75.5kg[/B]
Barbell Bench Press (touch and go belted)
20kg 10
60kg 3,3
80kg 2
90kg 1
100kg 1
105kg 1
110kg 1
112.5kg 1
115kg 1
105kg 2,2,2,2
Barbell Press 50kg 5,5,4
EZ Bar Skullcrushers 32.5kg 5,4,4
Dumbbell Bench Press 30kg 10,8,8
Dumbbell Pec Fly 17.5kg 5,5,5
[B]16th October [u]Legs Workout[/u] 76.1kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 20
40kg 10
60kg 3,3 (8 second eccentric)
80kg 2
100kg 1
110kg 1
120kg 1
130kg 1
110kg 3,3,3
Barbell Front Squat (belt and sleeves)
85kg 1
95kg 1
97.5kg 1 (veeerrrrrryyyyy close to a triple digit front squat, might do these as my first exercise next leg day)
Barbell Lunge 65kg 3,3,3
Barbell Good Mornings 70kg 4,4,4
Leg Extensions 50kg 18 36kg 10 22kg 15 14kg 10 (drop set)
My legs are still cooked after this :)
[B]15th October [U]Pull Workout[/U] 75.5kg[/B]
Pullups 10,10,10
Dumbbell Row 50kg 5,5,5
Babrell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 8,7,6
Neutral Grip Chinups 7,7,7
Hammer Curl 25kg 3,3,3 17.5kg 3 (final set was a drop set)
Didn't quite bring my a-game this morning
[B]18th October [U]Push Workout[/U] 76.1kg[/B]
Barbell Bench Press (touch and go, no belt)
20kg 10
60kg 3,3 (8 second eccentric)
80kg 2
90kg 1
100kg 1
110kg 1
100kg 2
80kg 6,6,6
Barbell Incline Bench Press 70kg 3,3,3
Dips 20,15,12 (need to try an AMRAP on body weight dips to see what I've got :))
Barbell Press 50kg 2,3,3 (not sure what happened on this first set but could only manage 2 reps, second and third set were fine though)
EZ Bar Skullcrushers 33kg 5,4,4
Dumbbell Lateral Raise 15kg 6,6,6
Machine Chest Press 60kg 15 45kg 6 30kg 8 20kg 10 (drop set)
[B]19th October [u]Legs Workout[/u] 75.9kg[/B]
Barbell Low Bar Back Squat (belt and wraps)
20kg 20
40kg 10
60kg 3,3 (8 second eccentric)
80kg 2
100kg 1 (put the wraps on here)
120kg 1
130kg 1
135kg 1 (this didn't feel great but I was confident I had a bit more in the tank)
137.5kg 1 (this moved pretty nicely, move smoothly than 135kg, definitely feel like I've got 140kg just around the corner)
Barbell Front Squat (belt and sleeves)
90kg 1
100kg 1
60kg 8,8
Mixed Grip Barbell Stiff Leg Deadlift (belt)
160kg 2,2,2
Barbell Lunge 65kg 3,3,3
Calf Press 160kg 15,12,12
Really good session
[url]https://www.youtube.com/watch?v=w_rAvl1ZK7A[/url]
[youtube]w_rAvl1ZK7A[/youtube]
[url]https://www.youtube.com/watch?v=ZMFvxQvYsPc[/url]
[youtube]ZMFvxQvYsPc[/youtube]
[B]21st October [u]Pull Workout[/u] 76.1kg[/B]
Mixed Grip Barbell Deadlift
60kg 20
100kg 3,3 (10 second eccentric)
140kg 2
180kg 1
220kg 1 (didn’t 100% complete the rep as my grip failed, will be doing more work focused on increasing grip strength including plenty of heavy one handed pulling movements, see rows and shrugs below)
200kg 1
180kg 3,3,3
Dumbbell Rows 50kg 8,6,6
Dumbbell Shrugs 50kg 10,10,10
EZ Bar Curls 53kg 3,2,1
Neutral Grip Chins 10,10,8
Hammer Curls 20kg 6,6,6
[url]https://www.youtube.com/watch?v=fc-sPls_ch4[/url]
[youtube]fc-sPls_ch4[/youtube]
[B]22nd October [U]Push Workout[/U] 76.8kg[/B]
Dips 32,11,10
Barbell Incline Bench Press 75kg 3,3,3
Barbell Press 50kg 3,3,3
Cable Tricep Pushdown 32kg 12,11,10
Cable Cross Overs 29kg 8,7,5
Dumbbell Lateral Raise 12.5kg 10,10,10
EZ Bar Skullcrushers 35kg 4,4,4
Barbell Bench Press 80kg 6,6,4
[youtube]xywzelkOVYM[/youtube]
[url]https://www.youtube.com/watch?v=xywzelkOVYM[/url]
Didn’t move quite as much weight on the back squat as I had planned but the 7 reps at 100kg felt good. Completely destroyed my erectors and meant I couldn’t push as hard on the stiffies and front squat as I would normally but a good workout overall
[B]24th October [u]Legs Workout[/u] 76.2kg[/B]
Barbell Low Bar Back Squat (belt and sleeves)
20kg 20
40kg 10
60kg 3,3 (10 second eccentric)
80kg 2
100kg 1
120kg 1 (these felt heavy af, decided to do some higher volume back offs instead of heavier weight)
100kg 7,7,7 (wew, these took it out of me)
Mixed Grip Barbell Stiff Leg Deadlift (belt) 140kg 1,1,1 (as I mentioned above my erectors were torched from the back squats so I didn’t have much left in the tank for stiffies)
Barbell Front Squat (belt and sleeves) 60kg 4,4,4
Cable Crunch 37kg 14,8,7
Calf Press 160kg 15,12,12
Weighted Exercise Ball Crunch +10kg 10,10,10
Leg Extensions 40kg 12,12,12
Good session
[B]25th October [U]Cardio Workout[/U] 76.6kg[/B]
Distance - 5.08km run
Pace - 5:08 min/km
Elevation gain - 43m
356 calories burnt
26:04 duration
Heart rate average - 154
Heart rate max - 193
Heart rate max of 193 🥵 pretty decent run considering I belted out some intense squats yesterday
Haven’t done a 20 Rep set of deadlifts since June, felt pretty good
[B]26th October [U]Pull Workout[/U] 76.6kg[/B]
Mixed Grip Barbell Deadlift (beltless)
60kg 20
80kg 10
122.5kg 20
Pullups 8,8,8
Dumbbell Row 50kg 6,6,6
Dumbbell Shrugs 50kg 12,12,12,12 (4 sets instead of 3, hoping these will help with my grip strength)
EZ Bar Bicep Curl 45.5kg 5,4,4
Neutral Grip Chinups 10,10,10
Dumbbell Hammer Curls 22.5kg 4,4,4
[QUOTE=NickelArse;1649610993]Haven’t done a 20 Rep set of deadlifts since June, felt pretty good
[B]26th October [U]Pull Workout[/U] 76.6kg[/B]
Mixed Grip Barbell Deadlift (beltless)
60kg 20
80kg 10
122.5kg 20
Pullups 8,8,8
Dumbbell Row 50kg 6,6,6
Dumbbell Shrugs 50kg 12,12,12,12 (4 sets instead of 3, hoping these will help with my grip strength)
EZ Bar Bicep Curl 45.5kg 5,4,4
Neutral Grip Chinups 10,10,10
Dumbbell Hammer Curls 22.5kg 4,4,4[/QUOTE]
[url]https://youtu.be/nTAEAuMUIVE[/url]
[youtube]nTAEAuMUIVE[/youtube]
[B]27th October [U]Push Workout[/U] 76.7kg[/B]
Barbell Bench Press
20kg 20
40kg 10
72.5kg 20
Weighted Dips +30kg 6,5,5
Dumbbell Lateral Raise 15kg 8,7,7
Barbell Incline Bench Press 70kg 3,3,3
Dumbbell Kickbacks 17.5kg 9,9,9
Dumbbell Press 22.5kg 6,6,6
Dumbbell Pec Fly 15kg 10,8,8
Cable Chest Press 60kg 12 45kg 5 30kg 6 20kg 8 (drop set)
[QUOTE=NickelArse;1649671293][B]27th October [U]Push Workout[/U] 76.7kg[/B]
Barbell Bench Press
20kg 20
40kg 10
72.5kg 20
Weighted Dips +30kg 6,5,5
Dumbbell Lateral Raise 15kg 8,7,7
Barbell Incline Bench Press 70kg 3,3,3
Dumbbell Kickbacks 17.5kg 9,9,9
Dumbbell Press 22.5kg 6,6,6
Dumbbell Pec Fly 15kg 10,8,8
Cable Chest Press 60kg 12 45kg 5 30kg 6 20kg 8 (drop set)[/QUOTE]
[youtube]qcbIYkmnNxQ[/youtube]
A 5kg jump on my last set of 20 rep squats :)
[B]28th October [U]Legs Workout[/U] 76.6kg[/B]
Barbell Low Bar Back Squat
20kg 20
40kg 10
82.5kg 20
Barbell Front Squat 80kg 3,3,3
Stiff Legged Deadlift 160kg 3,3,3
Barbell Lunge 60kg 3,3,3
Calf Press 160kg 18,15,12
Cable Crunch 40kg 10,8,6
Leg Extension 40kg 15 25kg 15 15kg 15 (drop set)
Weighted Exercise Ball Crunch +15kg 10,10,10
[QUOTE=NickelArse;1649744413]A 5kg jump on my last set of 20 rep squats :)
[B]28th October [U]Legs Workout[/U] 76.6kg[/B]
Barbell Low Bar Back Squat
20kg 20
40kg 10
82.5kg 20
Barbell Front Squat 80kg 3,3,3
Stiff Legged Deadlift 160kg 3,3,3
Barbell Lunge 60kg 3,3,3
Calf Press 160kg 18,15,12
Cable Crunch 40kg 10,8,6
Leg Extension 40kg 15 25kg 15 15kg 15 (drop set)
Weighted Exercise Ball Crunch +15kg 10,10,10[/QUOTE]
[url]https://youtu.be/UNslfUzQQP8[/url][youtube]UNslfUzQQP8[/youtube]
Wowee haven’t gone for a swim in a month and I really felt it, flutes and legs were wrecked from squats and pecs were tight from bench press. Overall I swam like a brick :D
[B]29th October [U]Cardio Workout[/U] 76.5kg[/B]
500m Swim
12:29 Duration
107 calories burnt
Heart rate average - 125
Heart rate max - 147
Pace - 2:19 min/100m
[B]30th October [U]Pull Workout[/U] 76.6kg[/B]
Pullups 23,6,6
Mixed Grip Barbell Deadlift 180kg 3,2,2
Dumbbell Row 50kg 10,7,7
Dumbbell Shrugs 50kg 15,15,15
EZ Bar Bicep Curl 53kg 1 43kg 5,5,5
Neutral Grip Chinups 12,10,10
Dumbbell Hammer Curl 22.5kg 3,4,4