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Tuesday 30th May
Upper 2
OHP:
60 x 6
67.5 x 5
72.5 x 6
72.5 x 6
72.5 x 6
72.5 x 6
72.5 x 6
72.5 x 6
feel like chit today so just got some volume in
NG:
x5
x10
+15 x 6
+22.5 x 6
+27.5 x 6
+32.5 x 6
+35 x 6
+37.5 x 6
+42.5 x 7 *[b]PB[/b]* 1 min rest BW x 14
idk if this is actually a pb but since i'd done a load of work beforehand im calling it. happy especially since i felt pretty bad today and i havent been going heavy on pullups
CG high incline bench:
60 x 12
80 x 8
87.5 x 8
92.5 x 7 so close
pretty burnt out from the ohp volume so this is pretty good
Hammer curls:
22.5 x 15
22.5 x 15
22.5 x 15
running @ inclines up to 10 @ 14.. my glutes dear laaaawd
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Thursday 1st June
Upper 2
Pause DB press:
10 x 12
20 x 12
25 x 12
25 x 12
25 x 12
NG cable row:
120 lbs x 15
130 lbs x 15
130 lbs x 15
Band Facepull hi-low:
3 x 12, 12
BB row:
70 x 12
70 x 12
70 x 12
row, cycle
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Saturday 2nd June
5 sets of 3 jump squat @60k
beep test 6 week retest - 11 shuttle 6 with slippy grass
2 1/2 level improvement with a worse running surface in under 6 weeks.. not bad
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aaaaaaaargh the beep test is phucken torture
flashbacks to gym class when I was chubby and scrawny. I think I made it to like 4.2 or something. Srs the only activity I did was play league of legends and eat carbs all day.
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[QUOTE=Fattgott;1506906591]aaaaaaaargh the beep test is phucken torture
flashbacks to gym class when I was chubby and scrawny. I think I made it to like 4.2 or something. Srs the only activity I did was play league of legends and eat carbs all day.[/QUOTE]
man does it suck.. from about 6-7 onwards its just lactic and lung pain lol, probably could've run into the 12's had my life depended on it.. further if i was on a good floor
still better than heavy squats when you have knee tendinitis ;)
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Saturday 3rd June
Upper 3
Incline bench:
60 x 12
80 x 10
95 x 8
107.5 x 7
112.5 x 3
100 x 8
low carb sux
Upright row:
22.5 x 12
22.5 x 12
22.5 x 12
Tricep pushdown:
60 lbs x 12
60 lbs x 12
60 lbs x 12
Hammer curls:
22.5 x 12
22.5 x 12
22.5 x 12
Decline CG pushups@
3 x 15
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Thursday 15th June
Upper 2
was on holiday for aweek
im back
Pause DB OHP:
15 x 15
22.5 x 15
22.5 x 15
22.5 x 15
NG cable row:
170 lbs x 12
170 lbs x 12
170 lbs x 12
Band facepull:
3 x 25
BB row:
60 x 15 x 3
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tried to do some tbar deadlift today but my knee wasn't having it
did 10min insanity warm-up, was sweating for a full hour after lol even with a shower
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Saturday 17th June
Upper 3
Incline bench:
60 x 12
80 x 10
90 x 8
100 x 10
105 x 7
110 x 5
NG pull-ups:
x12
x12
+15 x 12
+20 x 10
+25 x 8
+30 x 11 *[b]PB[/b]* probably
Hammer curls:
25 x 12
25 x 12
25 x 15 *[b]PB[/b]*
Tricep pushdowns:
60 lbs x 15
60 lbs x 15
60 lbs x 8, 50 lbs x 8, 40 lbs x 8
Decline CG push-ups:
x 25
x 20
x 20
1 set of abs then bike to the tune of this
[youtube]GGU1P6lBW6Q[/youtube]
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Tuesday 20th June
Upper 1
OHP:
60 x 6
65 x 10
65 x 10
65 x 10
NG pullups:
x12
+15 x 10
+30 x 8
+40 x 6
+50 x 5 *[b]PB[/b]*
big pb
High CG incline bench:
80 x 12
90 x 8
95 x 8 *[b]PB[/b]*
Hammer curls:
25 x 15
25 x 15
25 x 12, 17.5 x 8
Tricep pushdowns:
50 lbs x 20
60 lbs x 20
60 lbs x 8, 50 lbs x 8, 40 lbs x 8
Front raises:
25 x 8 too tiring on the grip by this point lol
20 x 12
20 x 12
some abs
sprained my ankle so rip doing any leg work for a little white outside of the bike.
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Thursday 22nd June
Upper 2
DB OHP:
15 x 20
20 x 20
20 x 20
20 x 20
Ng Cable row:
180 lbs x 12
190lbs x 10
200 lbs x 8
Band facepulls:
3 x 30
BB RoW: 60 x 12, 65 x 12 then sore back so
pullupsx10
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Friday 23rd June
Lower 2
Ankle is healing quicker than expected but still not ready.. maybe start some light work on monday
did a core workout instead
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Saturday 24th June
Upper 3
Incline bench:
60 x 12
80 x 10
90 x 8
100 x 6
110 x 5
110 x 5
110 x 4
110 x 4
wasn't failure, just misgrooved on the 3rd set and didnt wanna go to failure.. decided to do another set of 4 just to bring up the volume
then did work up sets with bands each arm 1 arm pullups and finally..
1 arm pullup with left hand [b]ACHIEVED[/b]*
phuuuuck yes. weirdly my dominant side couldnt get my chin over, maybe something to do with my core still being fatigued from the other day.. my right lat is still definitely bigger lol
Reverse ez bar curls:
25 x 15
25 x 12
25 x 12
Hammer curls:
15 x 15
15 x 12
15 x 12
OH tricep extensions:
25 x 12
20 x 15
20 x 15
Tricep pushdowns:
60 lbs x 10, 50 lbs x 8
50 lbs x 15
60 lbs x 6, 50 lbs x 6, 40 lbs x 8
CG tricep pushups:
3 x 15
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nice work on the 1 arm chin mate! did you do any negatives? seems a lot better way to build 1 arm strength rather than bands(since they don't really help at the top)
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[QUOTE=Fattgott;1509634461]nice work on the 1 arm chin mate! did you do any negatives? seems a lot better way to build 1 arm strength rather than bands(since they don't really help at the top)[/QUOTE]
thanks bro, and no lol i literally just did 2 arm work and apparently im just strong enough to do it now.. negatives from the top would definitely help as well as the first 6 inches of the movement
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One arm pull up, gahhh damn. I don't think I've ever seen that in person. Good chit
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had really bad glandular fever for a while so training has and still is a bit chit. did some box squats and lunges today lol
[QUOTE=Kameronn;1510462731]One arm pull up, gahhh damn. I don't think I've ever seen that in person. Good chit[/QUOTE]
thanks brah, did one with my right arm as well the other day. got that +50 x 5 before i did it first so my back is really strong atm
also: new low weigh in 81.5kg/179.something lbs.. we did it brahs
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I'm mirin. Under 180 crew... we made it brah
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last disruption to training (holiday) done.. resuming tomorrow gonna write my program today
sitting in the low 180's due to pizza lol but gonna cut to somewhere below 80kg/175 ish then begin lean bulking i'd imagine somewhere round october/november.
wanna try and get closer to a 1.75x bw incline bench and 1x bw pullup
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Monday 24th July
Lower 1
Box squat:
60 x 12
80 x 10
100 x 8
110 x 5
115 x 5
120 x 5
125 x 5
starting light to get back into it
Hip thrust:
60 x 12
100 x 8
140 x 6
140 x 6
140 x 6
Bulgarian split squats DB:
15 x 8
15 x 8
15 x 8
Toe 2 bar:
2 x 8
Side plank:
2 x 60s
gonna be easy this week then all exercises and sets next week (back was feeling a lil snappy)
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[QUOTE=j0hn117;1513101381]last disruption to training (holiday) done.. resuming tomorrow gonna write my program today
[/QUOTE]
das it mane
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Tuesday 25th June
Lower 1
NG pullups:
x12
+15 x 6
+25 x 6
+25 x 6
+25 x 6
Incline bench:
60 x 12
80 x 8
90 x 6
100 x 5
100 x 5
100 x 5
100 x 5
Seated front raise:
15 x 12
15 x 12
15 x 12
WG lat pulldown:
150 lbs x 12
150 lbs x 12
150 lbs x 12
Pause DB press:
22.5 x 12
22.5 x 12
22.5 x 12
Hammer curls:
17.5 x 12
17.5 x 12
17.5 x 12
tricep pushdowns:
70 lbs x 10
"
"
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Thursday 27th July
Upper 2
Cable row:
150 lbs x 12
160 lbs x 12
160 lbs x 12
Incline bench supoorted DB row:
17.5 x 12
20 x 12
20 x 12
Seated lateral raises:
15 x 12
15 x 12
15 x 12, 10 x 12
Band facepulls:
3 x 30
1 arm meadow row thing:
pl8,5 x 12
pl8,5 x 12
pl8,5 x 12
1 arm lat pulldown:
80 lbs x 12
80 lbs x 12
80 lbs x 12
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Friday 28th July
Lower 2
Box squat:
60 x 12
80 x 15
90 x 15
90 x 15
very slow eccentric, no real pause on box just touch then squat up, keeping as much tension as i can on the quads
Hip thrusts:
60 x 12
100 x 12
110 x 12
110 x 12
squeeze and hold on each rep. still light tho
Tbar dead tng:
72.5 x 8
102.5 x 8
132.5 x 2 nope
102.5 x 8
need to gradually build into this.. strength is easily there but i need to get my back reaccustomed with loading
Bulgarian split squat:
10 x 12
10 x 12
hate this exercise lol
w/ toes to bar, side plank.
was meant to do rdls and nordic curls but i feel that may be too much for a workout.. gonna test next week anyway when im doing all the work.
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Saturday 29th july
Upper 3
CG high incline bench:
60 x 12
80 x 8
85 x 10
87.5 x 8
90 x 6
OHP paused:
60 x 8
60 x 8
60 x 8
WG pullups:
3 x 15
1 arm cable row:
70 lbs x 12
70 lbs x 12
70 lbs x 15
dont wanna go too heavy too soon on this since it messes with my shoulder
STraight bar tricep pushdowns:
60 lbs x 15
60 lbs x 15
70 lbs x 10, 50 lbs x 10, CG decline? pushups x 25
Conc. curls:
12.5 x 10
12.5 x 10
12.5 x 10, 10 x 5
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Monday 31st July
Lower 1
Box squat:
60 x 12
100 x 8
115 x 5
120 x 5
125 x 5
130 x 5
been doing these in flats and i quite like it.
Hip thrust:
60 x 12
100 x 10
130 x 8
150 x 6
150 x 6
150 x 6
T-bar deadstop:
60 x 8
112.5 x 6
122.5 x 6
132.5 x 6
slow progresion for the back. need to be careful with the angle of it
Bulgarian split squat:
20 x 8
20 x 8
20 x 8
20 x 8
a little more comfortable this week
Romanian deadlift:
80 x 8
80 x 8
80 x 8
Core:
Leg raises:
x8 toes to bar
x12
[b]w/[/b]Side plank:
2 x 60s
[b]w/[/b]Modified v-situp:
2 x 6
[b]w/[/b]Oblique situp:
2 x 10
pushing this to 4 sets next week so probably keeping the intensity at this level for another week then increase from there. this was hard enough so don't want increase volume and intensity at the same time on top of this.
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Tuesday 1st August
Upper 1
NG pullups:
x10
+15 x 6
+25 x 4
+32.5 x 6
+32.5 x 6
+32.5 x 6, BW x 7 ( to make 25.. )
a litte difficult because my core was fatigued today, surprising how much a difference that makes
**edit: i just realised this was meant to be 27.5 not 32.5 no wonder it was difficult lol.. just phucked my planned progression.. gonna have to mess with rep ranges and more volume pre-exhaust before i get to 35**
Incline bench:
60 x 12
80 x 10
95 x 6
102.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5
strength was way up today this was easy
Seated front raises:
17,5 x 12
17.5 x 12
17.5 x 12
WG lat pulldown:
160 lbs x 12
160 lbs x 12
160 lbs x 12
Pause DB OHP:
25 x 12
25 x 12
25 x 12
Hammer curls:
20 x 12
20 x 12
20 x 12
slow ecc
DB preacher curl:
12.5 x 10
12.5 x 10
12.5 x 10
Tricep pushdown:
70 lbs x 10
70 lbs x 10
70 lbs x 10
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BF% measured yesterday at 16.1%, sitting at around 180
as usual i've got the worst lighting lol needa find me some half natty spots
[img]http://i.imgur.com/Day9vmD.jpg[/img]
[img]http://i.imgur.com/sIgxNcQ.jpg[/img]
[img]http://i.imgur.com/EZZSehD.jpg[/img]
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Thursday 3rd August
Upper 2
NG cable row:
165 lbs x 12
165 lbs x 12
165 lbs x 8, 160 lbs x 4
Lying incline bench DB row:
22.5 x 12
22.5 x 10
22.5 x 8
Seated lateral raise:
17.5 x 10
17.5 x 8
17.5 x 8, 12.5 x 8
Band facepull:
3 x 20
further away so more band tension
1 arm meadow row thing:
pl8,10 x 12
pl8,10 x 12
pl8,10 x 12
1 arm lat pulldown:
90 lbs x 12
90 lbs x 12
90 lbs x 10
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Starting carb cycling today. idk if it makes a difference but i'm gonna try it anyway and see if it makes a difference in relation to fat loss.
