Safcpauls log

[safcpaul]

Going to make a log so I can have somewhere to look back on and look at my progress over time. My training style is high intensity and I take most my sets to failure. Feel free to stop by and say hello

[coachcalande]

I’ll be reading.

[safcpaul]

Thanks coach

Yesterday's workout

Overhead press 1x7 @ 138lbs (PR)
1x10 @ 122lbs (PR)

Barbell front squat 1x6 @ 182lbs

One arm dumbbell row 1x7 @ 130lbs (PR)

Diamond push up 1x10 + 45lbs (PR)

Hanging knee raise 1x7 (recently started these. Just getting used to form. Slow reps to stop myself swinging)

Next workout tomorrow

Current weight is 199lbs at 6 foot 3
Getting plenty good food down me and expect to hit many more PR's

[RandyMcFlab]

Good stuff mate, hope your keeping well.

[safcpaul]

Thanks Randy good to have you back mate. I'm doing well. Hope you are too.

Pushed for time today. Got a workout in before work. Good quality work. High intensity low volume. Hitting PR's every session. I was struggling to gain weight due to working long hours doing a physical job but bought some powdered oats and protein powder last week and I blend it all together with peanut butter and whole milk. Each shake gives me 1000 calories and I have 1 on a morning and night. Weight moving up again and lifts going up

Bench press 1x6 @ 202lbs (PR)
1x8 @ 182lbs (PR)
1x10 @ 172lbs (PR)

Chin ups 1x6 + 45lbs (PR)
1x8 + 30lbs (PR)
1x13 bodyweight

Front squats 1x8 @ 188lbs

Leg curls with bands ( 1 set )

[safcpaul]

Bench today 202lbs x 6
https://imgur.com/a/C0zxraH

[safcpaul]

Decided to tweak my workout split so that I can get more leg work in. I've been neglecting legs by doing a full body and just doing the odd exercise here and there for legs so I've decided to have one day chest and back day and then have a day with ohp and legs. I want to keep increasing ohp so I don't want them on the same day as bench as one will fatigue me for the other. Arms will be thrown in wherever.

Current weight : 199.6lbs
Today's workout

Overhead press 1x6 @ 142lbs (PR)
1x9 @ 128lbs (PR)

Front squat 1x8 @ 192lbs (PR)

Back squat 1x7 @ 232lbs

Barbell good morning (new exercise. Getting a feel for the weight and the form)
1x10 @ 162lbs
1x6 @ 182lbs
1x6 @ 202lbs

Full squat calf raise 1x17

One leg calf raise 1x20

Sissy barbell curl 1x6 @ 86lbs (don't feel comfortable on wrists. Will swap for dumbells)

[coachcalande]

Decided to tweak my workout split so that I can get more leg work in. I've been neglecting legs by doing a full body and just doing the odd exercise here and there for legs so I've decided to have one day chest and back day and then have a day with ohp and legs. I want to keep increasing ohp so I don't want them on the same day as bench as one will fatigue me for the other. Arms will be thrown in wherever.

Current weight : 199.6lbs
Today's workout

Overhead press 1x6 @ 142lbs (PR)
1x9 @ 128lbs (PR)

Front squat 1x8 @ 192lbs (PR)

Back squat 1x7 @ 232lbs

Barbell good morning (new exercise. Getting a feel for the weight and the form)
1x10 @ 162lbs
1x6 @ 182lbs
1x6 @ 202lbs

Full squat calf raise 1x17

One leg calf raise 1x20

Sissy barbell curl 1x6 @ 86lbs (don't feel comfortable on wrists. Will swap for dumbells)

Keep the PRs coming! You may find a natural boost in blood testosterone with that leg work.

[safcpaul]

Keep the PRs coming! You may find a natural boost in blood testosterone with that leg work.

Thanks coach many more PR's to come. Will be ramping up the leg volume the next few weeks while maintaining intensity

[safcpaul]

Caught my kids colds which I knew was inevitable. Not too bad so still did a workout despite low energy.

Bench press 1x5 @ 202lbs (dropped a rep. Blaming my cold so upped weight and went for another 5 at a higher weight)
1x5 @ 208lbs (PR)

Chin ups 1x4 + 60lbs (PR)
1x8 + 35lbs (PR)

One leg calf raise 1x20 @ 35lbs
Full squat calf raise 1x17 @ 20lbs

One arm Dumbell row 1x8 @ 130lbs (PR)

Dumbell curl 1x6 @ 36lbs
Dumbell hammer curl 1x6 @ 36lbs

One arm Dumbell tricep extension from deadstop 2x8 @ 36lbs

[coachcalande]

Three of my own have had colds. So far I have escaped it! Sorry you’re ill but great to hear about more PRs.

Keep hammering.

[safcpaul]

Glad you've managed to escape a cold (for now coach)

Just finished work. Absolutely loaded with cold so won't be working out. Back up at 4am for work tomorrow. Likely won't be a workout for a few days. Trying to keep food intake up while being ill

[safcpaul]

Still really ill off whatever this is. Just trying my best to keep food intake up. Got a feeling I've got covid but unwilling to take a test as I can't afford time off work and not ruining Xmas. Will be hitting my workouts hard again as soon as I can

[safcpaul]

Still not fully recovered. Bad cough and low energy but my work ethic overtook my common sense today and I did a workout as it has been a week since I last done one.

Overhead press 1x6 @ 142lbs
1x8 @ 132lbs

Squats 1x7 @ 238lbs
1x10 @ 212lbs (felt physically sick after this)

Chin ups 1x4 + 60lbs

One leg calf raise 1x15 @ 42lbs

Full squat calf raise 1x10 @ 35lbs

Reverse lunges 1 set to failure with bodyweight

One arm dumbell tricep extension (deadstop) 1x5 @ 42lbs

Totally drained. Hopefully I haven't set myself back in terms of recovery from whatever I've got. Good news is despite being ill, I managed to maintain/slightly improve on lifts. Will be continuing to try keep good food down me despite appetite still lacking

[safcpaul]

Squats from todays session (238lbs x 7)

https://imgur.com/a/eVW6QrA

Bit dark as its early dark nights here in the UK this time of year

[coachcalande]

Squats from todays session (238lbs x 7)

https://imgur.com/a/eVW6QrA

Bit dark as its early dark nights here in the UK this time of year

Looked easy for you! Welcome back!

[safcpaul]

Thanks coach I'll be getting those squat numbers up real quick. Big focus on bringing legs up next few month

Today's workout
Bench press 1x6 @ 202lbs (possibly had another rep here)
1x3 @ 212lbs
1x9 @ 178lbs (PR)

Romanian deadlift 1x6 @ 280lbs (PR) all the weights I own. Will be getting some more weights this week.)

Chin ups 1x4 + 60lbs

Lunges 2x11 bw (extremely hard exercise for myself. Find it hard to keep balance but if I'm weak at it then it is probably worth doing)

One leg dumbell calf raises 1x15 @ 60lbs

Full squat calf raise 1x10 @ 35lbs

Banded face pulls 1x20 @ 100lbs

Banded chest fly 1x16 @ 100lbs

Dumbell curl 1x8 @ 42lbs

Dumbell tricep extension from deadstop 1x10 @ 36lbs

[safcpaul]

Rdls from last session (280lbs x 6)
https://imgur.com/a/7laTw4E

[safcpaul]

Today's workout
Overhead press 1x5 @ 148lbs (PR)
1x8 @ 128lbs

Squats 1x6 @ 254lbs
Bodyweight lunges 1x15
One leg dumbell calf raise 1x15 @ 70lbs

Seated rows with bands 1x30 @ 160lbs
Bodyweight chin ups 1x15

Banded chest fly 1x14 @ 110lbs

Banded tricep pushdown 1x15 @ 110lbs
Dumbell curl 1x9 @ 42lbs

Banded face pull 1x15 @ 110lbs

[safcpaul]

Overhead press from todays session (148lbs x 5)

https://imgur.com/a/yhFhBRs

[safcpaul]

Was up at 4am for work. Must not of had more than 2 hours sleep all night. Finished work and did a workout. Not a bad workout for how tired I was. Also bought some new weight plates to add to what I've got

Bench press 1x6 @ 202lbs
1x7 @ 184lbs

Romanian deadlift 1x6 @ 298lbs (PR)
Lunges 1x16 (balance getting better)
One leg calf raise 1x13 @ 80lbs (PR)

One arm dumbell row with 1 second pause at top 1x7 @ 110lbs

One arm dumbell tricep extension (deadstop) 1x10 @ 36lbs (PR)

One arm dumbell curl 1x11 @ 42lbs (PR)

[safcpaul]

Rushed for time before work so got a quick one in

Today's workout
Overhead press 1x4 @ 152lbs (PR)
1x8 @ 128lbs

Pull ups bw 1x12
Chin ups bw 1x13

Reverse lunge 1x10 @ 36lbs
One leg dumbell calf raise 1x15 @ 80lbs (PR)

Tricep pushdown with bands 1x15 @ 130lbs