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Friday 10th Feb
Lower 2
Squats:
60 x 5
60 x 5
80 x 5
100 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5 eZ
Fsquat 3 count pause:
110 x 3
115 x 2
Pause deadstop low handle tbar dead: (dat name..)
72.5 x 6
92.5 x 6
92.5 x 6
92.5 x 6
man the burn. dont wanna tbar heavy both days but wanna get some lowerback strength safely so pausing with deadstop gets some positional strength and gives a stimulus without too much weight needed
RDL:
60 x 5
70 x 20
70 x 20
70 x 20
Saturday 11th Feb
Upper 3
DB OHP:
15 x 12
20 x 8
27.5 x 11 *[b]PB[/b]* damn you..
27.5 x 10
27.5 x 9
12 soon.jpeg
NG lat pulldown:
140 lbs x 3
180 lbs x 3
210 lbs x 3
221 lbs x 12 *[b]PB[/b]* triple digits in metric, feelsgoodman. had to tape on a 5kg plate to the stack hence the extra 1lb.
211 lbs x 12
211 lbs x 12 *[b]VPB[/b]*
lats were a little sore from tbar and rdl so even better. making upper body gains everywhere but pressing :/ this shoulder pain should clear up quickly and ill hop on the gain train tho
DB row from rack:
35 x 15
35 x 15
35 x 15
Band facepull:
purple x 20 x 3
BTN pause WG lat pulldown:
110 lbs x 12
110 lbs x 12
110 lbs x 12
Seated lateral raise:
17.5 x 12
17.5 x 10
17.5 x 10
Tricep extension:
27.5 x 12
27.5 x 10
27.5 x 8
medial head of my triceps is weak asf, body always seems to try and get the long/medial head involved as much as possible. maybe why i have such a problem with flaring in bench.. gonna start adding a exercises to target this
Leg raises:
3 sets of a lot + V-sit up burnout after last set
Monday 13th Feb
Lower 1
Squat:
60 x 5
80 x 5
100 x 4
120 x 1
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
still needa dial in the form
Tbar deadstop:
72.5 x 6
112.5 x 8
142.5 x 2 all low handle.. damn this is a hard position to get in.. literally just a squat
142.5 x 6
142.5 x 6 felt the back twinge a bit and stopped. live to lift another day
Hip thrust:
60 x 6
100 x 5
120 x 5
120 x 5
120 x 10 w/ 10s pause on 10th. [b]PB[/b]* holy phuck the hammies
probs gonna have a sore back for the next few days but at most i'd expect it's a grade 1 strain so nothing serious.
Tuesday 14th Feb
Upper 1
OHP:
Dbs
60 x 5
67.5 x 3
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5 *[b]VPB[/b]*
first set felt like a warmup. only got hard when i started supersetting NG pullups lol
NG pullups:
x12
+15 x 12
+30 x 8 *[b]PB[/b]* pb with new, strict form
+30 x 7
+30 x 6
Wg lat pulldown:
211 lbs x 8 *[b]PB[/b]*
201 lbs x 8
201 lbs x 6
+ dropsets
Seated front raise:
20 x 12 *[b]PB[/b]*
20 x 10
20 x 10
Straight bar tricep pushdowns:
71 lbs x 4, 61 lbs x 4, 51 lbs x 4 started too heavy by accident
61 lbs x 8
61 lbs x 8, dropsets
Decline CG pushups:
x15
+10 x 8, x8
+10 x 5, x5, x5
1 arm lat pulldown:
111 lbs x 8 *[b]PB[/b]*
101 lbs x 6 slow af eccentric
101 lbs x 6, a lot of dropsets
Band face pull:
3 sets x a lot
Rotating DB curls:
20 x 8
20 x 6
17.5 x 8, dropsets
slow af eccentric
really happy with my OHP strength, was joke RPE, looking to 5 rep my BW at some point in the near future which would be neat. chest is rekt from those pushups and my serratus is really coming out. also the outline of 6 abs is visible when completely relaxed now.. just storing some fat low on my stomach which will take a little while to get rid of
Why do you mix lbs and kgs?
[QUOTE=Fattgott;1483610931]Why do you mix lbs and kgs?[/QUOTE]
My lat pulldown stack is in 10 lbs increments so I have to.. I can use either at this point though but metric makes more sense ;)
So you're OHPing 72.5kg dumbells? lmao :)
Wednesday 15th Feb
Lower 2?
Box squat:
60 x 5
100 x 5
120 x 5
130 x 5
feels harder than regular squat ngl
some sumo deadlift messing about
just going through the motions
[QUOTE=Fattgott;1483646251]So you're OHPing 72.5kg dumbells? lmao :)[/QUOTE]
yeap you got that right.. ;) Dbs was just warmup before my first work set with the bar, im too lazy to write everythin out
Thursday 16th Feb
Upper 2
Incline bench:
60 x 8
80 x 8
100 x 6
100 x 6
100 x 6
shoulder tweaky and a little tired from monday.. getting back though. none of the sets were too hard.
Some kind of meadow row:
1pl8 x 12
1pl8,15 x 12
1pl8,15,10 x 8 bit heavy, not good on the rotator cuff
1pl8,15 x 12
NG cable row:
121 lbs 21's
181 lbs x 10
181 lbs x 10 slow eccentric
some facepulls, band pullaparts
some end ROM dips +10kg
Friday 17th Feb
Lower 3
Squat:
60 x 4
80 x 4
100 x 4
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5 all reps paused on this set, 5th rep was 5s pause
115 x 1 fs
130 x 1
squat seems to get easier everytime, starting to find the groove
Low handle pause deadstop tbar:
77.5 x 6
97.5 x 6
97.5 x 6
97.5 x 8
def stronger tahn last week. not a nice exercise lol
RDL:
60 x 6
80 x 20
80 x 20
80 x 20
not seemingly harder than last week. good pump in hammies and glutes with some in lats
Saturday 18th Feb
Upper 3
DB OHP:
15 x 12
20 x 12
27.5 x 12 *[b]PB[/b]*
27.5 x 12
27.5 x 12 *[b]VPB[/b]*
yea boii. gonna have to tape plates onto these DB's to increase next week lol.
tweaked my shoulder re-positioning the bar after finishing these and it affected the rest of the workout.. not too bad but needa roll my scapula and be careful. its from going to heavy on those meadow rows on thurs.
WG+ deadhang higher pullups:
x8
+10 x 8
+20 x 8
+20 x 6 + 2
+20 x 6 + 2
1 arm tricep pushdown:
30 lbs x 10 + 20 lbs x 5
30 lbs x 10 + 20 lbs x 5
30 lbs x 12 + 20 lbs x 3
NG lat pulldown:
150 lbs x 3
180 lbs x 3
210 lbs x 3
232 lbs x 8 *[b]PB[/b]* man this felt heavy lol
222 lbs x 10
222 lbs x 10 *[b]VPB[/b]*
feels good to get into real weights finally. since i made my form way stricter i feel like i have a more consistent strength throughout the movement. id like 250 sometime this year for 8-12.. someday 300 lol
DB upright row:
27.5 x 12
20 x 15
20 x 15
shoulder tweakyy
straight bar Tricep pushdown x 12, DB row from rack x 15 @ 38.75, conc curl 17.5 ... 1 set since shoulder not 100% and it's not worth pushing it.
Monday 20th feb
Lower 1
Squat:
60 x 3
80 x 4
100 x 3
120 x 1
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
60s rest
130 x 3
felt like chit today, tired, lethargic, sore muscles and tendons. overall chitty. squeezed in an extra set with short rest cus i wasnt doing TBar
Glute bridges:
3 x 20
Tuesday 21st Feb
Upper 1
OHP:
some dbs
60 x 5
70 x 3
75 x 5
65 x 8
65 x 8
65 x 8
im so tired today, CNS must be completely fried.
NG pullups:
x10
+15 x 6
+15 x 8
+15 x 6 + some BW
slow eccentric
Front raises:
15 x 15
15 x 15
15 x 15
Straight bar tricep pushdowns:
60 lbs x 15
60 lbs x 15
60 lbs x 15
Rotating DB curls:
15 x 15
15 x 15
15 x 15
a miracle i did anything today. im so tired lifting a 15 KG plate feels heavy asf. going to bed at 9pm and hoping ill wake up on sunday lmao
Did you hop from Candito right to your own program?
Wednesday 22nd Feb
Lower 2
Box squat:
60 x 5
100 x 5
112.5 x 5
122.5 x 5
127.5 x 5
132.5 x 8
Jump squats:
60 x 3
60 x 3
60 x 3
80 x 3
80 x 3
[QUOTE=Kameronn;1484499611]Did you hop from Candito right to your own program?[/QUOTE]
yea basically, but haven't gone super heavy in any compound so i thought my CNS would handle it.. a deload is probs due
Thursday 23rd Feb
Incline bench:
60 x 12
75 x 10
90 x 8
102.5 x 5 close grip
102.5 x 6
102.5 x 6 + 2
none of the sets to failure. hardest bit is getting the set-up right so i dont slide off the bench
1 arm lat pulldown:
60 lbs x 8
90 lbs x 3
120 lbs x 8 *[b]PB[/b]*
120 lbs x 8
120 lbs x 8 *[b]VPB[/b]* first set was cleaner
goal is like 140 x 12? then i'll have the strength to do a 1 arm pullup. losing a bit more BW will help too
BB row:
60 x 15
60 x 15
60 x 15
1 arm tricep pushdown:
30 lbs x 15
30 lbs x 15
30 lbs x 15
Band face pulls:
3 x 25
only got 90 mins sleep last night, shoulder is still a bit dodgy and this is my light workout so as far as I'm concerned this workout was pretty good
Friday 24th Feb
Lower 3
Hip belt squats:
+30 x 15
+40 x 15
+60 x 15
+70 x 15
+80 x 15
man the belt hurts at the top weights. cuts right into you. back was sore BW squatting so needed to deload the post chain.
Bike @ top difficulty:
5 x 500m
Saturday 25th Feb
Upper 3
DB ohp:
15 x 12
22.5 x 12
30 x 8 *[b]PB[/b]*
30 x 7
30 x 6 + 2
Dropset 22.5 x 6
NG lat pulldown:
140 lbs x 8
170 lbs x 3
210 lbs x 3
245 lbs x 12 *[b]PB[/b]*
245 lbs x 10
245 lbs x 10 *[b]VPB[/b]*
Damn this was strong.. like +25 lbs in 2 weeks. Once I get to the upper 200s I'll for sure be near to a 1 arm pullup
DB row from rack:
37.5 x 15
37.5 x 15
Sore back so
Meadow row thing:
20 pl8 x 12
Band face pull:
3 x 20
BTN WG lat pulldown:
120 lbs x 12 x 3
Close grip floor press:
60 x 10
90 x 8
90 x 10
90 x 10
90 x 10
Lateral raise:
20 x 8 *[b]PB[/b]* little heavy..
17.5 x 10
17.5 x 10
DB curl:
15 x 12
15 x 10
15 x 8
Slow eccentric
Reverse curls:
25 x 10
25 x 8
25 x 8
Slow eccentric
Got heavy grip 200lbs to build my grip up for a 1 arm pullup. Want to get to the HG300 for reps then I'll have plenty of strength.
HG200:
Rx10 : Lx7
Rx8 : Lx4
Rx8 : Lx3
Right is way stronger even though I can only use 3 fingers.. hurts the hand tendons more than when I use all fingers on my left. When I get to sets of 20 I'll probably get the 250 and 300 lb set.
Monday 27th Feb
Lower 1
Squats:
60 x 5
80 x 5
100 x 5
120 x 3
130 x 4
130 x 4
130 x 4
130 x 5
60s rest
130 x 3
not going up in weight since i dont wanna leave the 5x5 behind. form inconsistent today and muscles arent 100% since warmups werent fast. none of the sets were to failure
Hip thrust:
60 x 10
100 x 6
125 x 5
125 x 5
125 x 11 *[b]PB[/b]* w/ 10s pause on last
no deads cus lower back is still iffy. right hip flexor is a little tight and i noticed it in my knee in squats.
also got the HG 250 and HG300 today, closed the 250 with my right and was 1cm away on my left. was pretty close to closing the 300 with my right so with 3 fingers and tired forearms that isnt bad. aiming to close the 300 for reps by May with both hands
Tues 28th Feb
Upper 1
OHP:
Some dB warm-ups
60 x 6
70 x 3
75 x 6 only did 6 cus I thought I wouldn't get 5x5
75 x 5
75 x 5
75 x 5
75 x 5 *[b]VPB[/b]*
First set wasn't max (easier than 5 from last week). Next 77.5.
NG pullup:
X8
X8
+15 x 8
+25 x 3
+32.5 x 8 *[b]PB[/b]*
+37.5 x 5 + 1
+42.5 x 4 + 1 *[b]PB[/b]*
Strict form PBS
Purple band assisted 1 arm pullup:
X 6
X 6
X 4 + 2
With extra reps each set negatives from top
Front raises:
22.5 x 10 *[b]PB[/b]*
22.5 x 8
22.5 x 8
Grip work:
Warm-up
200 x 3
250 5 single attempts
300 3 negatives
250 5 inverted
250 2 negatives
200 x 5
200 x 3
200 3 inverted
Wednesday 1st March
Lower 2
fswarmup
Box squat:
115 x 5
120 x 5
125 x 5
130 x 5
135 x 8
Fsquat:
100 x 5
100 x 5
100 x 5
back and knee not happy. IT band is tight from monday so not surprised
Jump squats:
60 x 3
70 x 3
80 x 3
80 x 5
Thurs 2nd March
Upper 2
Incline bench:
20 X 20
60 x 12
80 x 10
95 x 8
105 x 6
105 x 6
105 x 6
1 arm lat pulldown:
70!lbs x 3
100 lbs x 3
130 lbs x 6 *[b] PB[/b] *
130 lbs x 6
130 lbs x 6, 100 lbs x 6
Widest grip pullups:
3 x 10
Meadow row thing:
Pl8, 10 x 15
Pl8, 10 x 15
Pl8,10 x 8,pl8 x 12
Lateral raise:
10 x 20
12.5 x 20
12.5 x 20
Band pullaparts:
3 x 12
Rotating curls:
20 X 8
20 X 8
20 X 8, 12.5 X 8
Slow eccentric
OH tricep extension:
25 X 12
25 X 12
25 X 12
Straight bar tricep pushdown:
60 lbs x 15
60 lbs x12
60 lbs x 12, 40lbs x 8, 20 lbs x 12
Weight 84.9kg - lightest since 2014
Friday 3rd March
Lower 2
Squats:
60 x 5
80 x 4
100 x 4
120 x 5
120 x 5
120 x 5
120 x 5
120 x 8 *[b]PB[/b]*
think 130 x 7 is my best but this is technically a pb.. not that hard but felt like doing a little more
FS:
120 x 2
wayyy easier than i thought it'd be.
Hip thrust:
60 x 10
100 x 6
130 x 5
130 x 5
130 x 12 *[b]PB[/b]* 10s pause on 12th.
no tbar or rdl, wanna gradually re-introduce stress to the lower back
Saturday 4th March
Upper 3
DB OHP:
15 x 12
22.5 x 12
30 x 8
30 x 8
30 x 8 *[b]VPB[/b]* if i don't get 9 next week, i'll just do more sets.
25 x 12
25 x 12
not bad esp with fatigue in ant delts + tris (unlike last week)
NG lat pulldown:
100 lbs x 10
150 lbs x 6
180 lbs x 3
210 lbs x 3
232 lbs x 3
255 lbs x 8 *[b]PB[/b]*
255 lbs x 8
255 lbs x 8
210 lbs x 12
210 lbs x 15
250's, feelsgood. idk how ill go heavier now (ill have to put on two weight plates or something..)
Floor press:
60 x 12
80 x 12
95 x 11 *[b]PB[/b]*
95 x 10
95 x 6 + 3
note to self: dont lose tension when you pause at the bottom, chit is a straight ticket to snap city
Cable row:
210 lbs x 8
190 lbs x 9
190 lbs x 10
Meadow row:
pl8,10 x 15 x 3
Band pullapart:
3 x 20
BTN WG lat pulldown:
100 lbs x 15
100 lbs x 15
100 lbs x 15
some grip work, much closer than last time to closing the 300 with my right, about 1cm now. got well within parallel with left too (was only at parallel last time). but left wrist is sore.
did some extension work too.
Monday 6th Feb
Lower 1
Squats:
60 x 5
80 x 5
100 x 4
115 x 3
125 x 2
132.5 x 3
right knee pain cus of tight TFL. right heel lifts everytime i squat to depth, weight shifts over left leg. once i roll the knot out it'll be fine. dont wanna rekk my back so called it - no problem with strength though
T-bar deadstop:
72.5 x 10
112.5 x 8
132.5 x 8
142.5 x 8
147.5 x 8
those last 5 kgs felt like a lot more than 5 kg lol
Hip thrust:
60 x 10
100 x 6
135 x 6
135 x 6
135 x 10 *[b]PB[/b]*
Tues 7th March
Upper 1
Second phucking time typing this
OHP:
DB warm-ups
60 x 5
67.5 x 4
72.5 x 2
77.5 x 5 x 5 *[b]VPB[/b]*
No idea how I got all sets considering I didn't feel amazing today
NG pullup a:
X8
+15 x 8
+25 x 5
+35 x 8 PB
+45 x 5 PB
+51.25 x 3
Strict form almost as strong as old form
Front raise:
22.5 x 12 PB
22.5 x 12
22.5 x 12 VPB
Widest grip pullups:
+5 x 10
+5 x 10
+5 x 10
So damn wide it wrecks my grip
Meadow row thing:
Pl8,10,1.25 x 12 x 3
Rotating curls:
22.5 x 8 x 3
Slow eccentric
Straight bar tricep pushdowns:
70 lbs x 15 x 3
Wednesday march 8th
Lower 2
Box squat:
60 x 8
80 x 8
100 x 6
120 x 5
122.5 x 5
127.5 x 5
132.5 x 5
137.5 x 8
Pause jump squats:
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
Thursday 9th March
Upper 2
Incline bench
60 x 12
80 x 10
95 x 6
107.5 x 6
107.5 x 5
107.5 x 5
just felt bad tonight.. positioning was off and rotator cuff is tired from monday.
1 arm lat pulldown:
40 lbs x 10
80 lbs x 5
100 lbs x 4
120 lbs x 12 *[b]PB[/b]*
130 lbs x 10 *[b]PB[/b]*
140 lbs x 6 *[b]PB[/b]*
this is getting absurd..
Band pullaparts:
3 x 25
Band face pulls:
3 x 20
BTN pause WG lat pulldown:
100 lbs x 12 x 3
Friday 10th March
Lower 3
Squat:
60 x 5
80 x 5
100 x 4
115 x 3
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 10 *[b]PB[/b]*
easier than the 8 from last week, not too bad. knee better but still annoyed a bit, and can feel that it'll be properly sore again tomorrow :(
Hip thrust:
60 x 10
100 x 6
120 x 5
140 x 5
140 x 5
140 x 10 *[b]PB[/b]* 15 s pause on last rep
3 pl8 hip thrust woo.. really have gained a lot of mass on my glutes recently, they're wayy fuller than they have been before. must be helping my squats too cus even with chit, detrained sore knee form the weights felt pretty good
Saturday 11th March
Upper 3
DB OHP:
15 x 12
22.5 x 12
30 x 10 *[b]PB[/b]*
30 x 10
30 x 8
NG lat pulldown:
100 lbs x 10
140 lbs x 6
180 lbs x 4
210 lbs x 3
245 lbs x 2
266 lbs x 6 *[b]PB[/b]*
266 lbs x 6
266 lbs x 5 + 1
221 lbs x 15 *[b]PB[/b]*
probs change to WG now or something
Floor press:
60 x 12
80 x 12
100 x 10 *[b]PB[/b]*
100 x 7 not enough rest i guess
100 x 8
DB upright row:
22.5 x 15
22.5 x 15
22.5 x 15
Lateral raise:
15 x 8
15 x 8
15 x 8
Pause BB row:
70 x 15
70 x 15
70 x 15
1 arm tri pushdown:
40 lbs x 15
40 lbs x 15
40 lbs x 15
Conc curls:
17.5 x 8
17.5 x 8
17.5 x 8
slow ecc
back has got all kinds of christmas tree striations going on.. lowered my cals a bit since weight is stabilising so hopefully ill keep leaning out