UnknownOrigin's Workout Log

[AdamNW]

[UnknownOrigin]

[UnknownOrigin]

Squats (MC)

60kgx5
80kgx5
100kgx5
115kgx5
130kgx5



Think the form was a bit all over the place lol, critique as you will. Think there were at least a few below parallel...meh gonna work on flexibility today tbh

GHR's

BWx8 forced negatives
BWx8 forced negatives

Leg Extensions

80kgx15
80kgx11, RP 5s, x4

Leg Curls

65kgx12
65kgx12

HS Leg Press

250kgx15

HS calf raises

150kgx12
190kgx12

[UnknownOrigin]

Contemplating using RP Hammer strength chest press instead of RP for incline DB fly's... any thoughts on this would be appreciated

[UnknownOrigin]

Bench Press

95kgx6
97.5kgx5
97.5kgx5

these are getting better, I am happy. Ish. lol.

Incline DB Press

34kgx10 with a 1s pause at the bottom
38kgx6 fk
34kgx10

Hammer strength chest press

2pps x9, x3, x3, 10s rest between

DB shoulder press

28kgx6

CGBP

70kgx8
70kgx6
70kgx5

okay I need a new primary triceps exercise i think... benching and close grip benching in the same workout is just not working for me

Cambered bar cable press downs

20kgx20
20kgx20

Seated DB side raises

6kgx15
6kgx15

[AdamNW]

Good luck with madcows progression dude!
Using 140kg as your 5rm I take it?
Depth varied a bit in that video but they were parallel at least so it's all fine

In regards to switching flyes for hammer strength press .. I don't think it will change much. If you want to do it/feel it appropriate do it!

Benching is very solid by the way!
In regards to a new main tricep movement .. JM presses are a great movement that most people don't even know about (provided they aren't too awkward for you, even still you could get used to them). Other than that decline/flat benched skull crushers are always a good bet. Decline placed less pressure on the elbow though

[UnknownOrigin]

Good luck with madcows progression dude!
Using 140kg as your 5rm I take it?
Depth varied a bit in that video but they were parallel at least so it's all fine

In regards to switching flyes for hammer strength press .. I don't think it will change much. If you want to do it/feel it appropriate do it!

Benching is very solid by the way!
In regards to a new main tricep movement .. JM presses are a great movement that most people don't even know about (provided they aren't too awkward for you, even still you could get used to them). Other than that decline/flat benched skull crushers are always a good bet. Decline placed less pressure on the elbow though

Yeah agreed on the depth, I think the first one was below though? Watch the hips closely if you get the chance

Yeah my benching is getting there ever so slightly! Just making smaller increases like 2.5kg instead of big 5kg jumps

What are JM presses? Skull crushers aggro my elbows a bit...

[AdamNW]

Yeah agreed on the depth, I think the first one was below though? Watch the hips closely if you get the chance

Yeah my benching is getting there ever so slightly! Just making smaller increases like 2.5kg instead of big 5kg jumps

What are JM presses? Skull crushers aggro my elbows a bit...

first one was certainly below parallel. smaller increases are often the way to go, as it means you wont stall as fast!
JM presses are like a combined cgbp and skull crushers, most people havent heard of them but theyre a great movement once you get used to them. my elbows in too bad of a shape to even do those but i intend to get back to them when i can.
decline skull crushers like i said tend to aggravate the elbow less, and JM presses are even easier on the elbows still.
here's a really good video explaining/teaching them:

[ThickSoIid]

Squats were perfect parallel, one of them was below.Tried low bar yet?

[UnknownOrigin]

Squats were perfect parallel, one of them was below.Tried low bar yet?

Nah low bar and me just don't agree ATM bro haha

[UnknownOrigin]

5 minutes on an elliptical to warm up, recommended to me by Adam and Dayyan

Squats (MC)

62.5kgx5
82.5kgx5
102.5kgx5
117.5kgx5
132.5kgx5

Flew up like a breeze

GHR's

BWx8 forced negatives
BWx8 forced negatives

Leg extensions

70kgx15 focusing more on the squeeze and negative on these now
70kgx12

Seated leg curls

70kgx10
70kgx8

Leg Press

300kgx15

Calf raises

150kgx15
150kgxfailure
150kgxfailure

[UnknownOrigin]

Bench Press

97.5kgx6
100kgx6
100kgx6

yessssssssss happy with these, finally getting there!

Incline DB Press

34kgx12
38kgx7
38kgx5 fk

Hammer strength chest press

80kgx10, x3, x3, x2, x1, x1 10s rest between

DB Shoulder press

28kgx8

JM Presses

Barx8
40kgx6
40kgx6

new to these...probably will need to record a form check vid for them

Cambered bar cable press down

25kgx15
30kgx15

DB Seated side raises

6kgx15
8kgx12

[UnknownOrigin]

Deadlifts

60kgx5
100kgx5
120kgx3
140kgx2
160kgx1

185kgx3

This was a grinder, dropping to 182.5kg next session. Still, happy I got the pull though.

Power cleans

75kgx5
80kgx3

Pull ups

bwx8
bwx6
bwx5

need to do some weighted ones of these and make some strength gains on it, its annoying

HS One arm row

55kgx10 right, 10 left
55kgx8 right, 8 left

HS lat pull down

80kgx10
80kgx10

really focused on pulling with the lats here, and minimising arm involvement. Felt a lot better

Shrugs

25kgxdidn't count, just did a RP set until I was burning like hell

Wide grip upright row

35kgx10, x5, x3, 10s between

rear delt bb row (had to make do with this, cables were taken by some ******* who was doing like 10 sets of rope press downs..I mean come onnnn

17.5kgx10
35kgx8

Seated dumbbell curls

12kgx12
12kgx8
12kgx6, 6kgx6

Close grip EZ bar preacher curls

32.5kgx15
35kgx12

[kosich]

Mirin' 130 kg squat video.

[UnknownOrigin]

Merry christmas you guize

[bogui94]

Back looks great, Hugh. Def mirin

[UnknownOrigin]

Back looks great, Hugh. Def mirin

thanks man!

[UnknownOrigin]

Squats (MC)

65kgx5
85kgx5
105kgx5
120kgx5
135kgx3 (vid)




Seated hamstring curls

55kgx16
55kgx16
55kgx16

Single leg leg extensions

Right leg: 30kgx15, 30kgx9
Left leg: 30kgx15, 30kgx9

HS Leg Press

340kgx11


All I had time for, gym was closing early cause of boxing day, happy with squats though

[itwasntme184]

nice depth on those squats! mirin form

[AdamNW]

That depth is awesome dude, very well done.
Looked pretty easy too!

[1ntensityrules]

In for the ride

[UnknownOrigin]

nice depth on those squats! mirin form

Thanks man <3

That depth is awesome dude, very well done.
Looked pretty easy too!

Thanks Adam!!!!!!!!!1one!!one!!1!one <3 <3
Im happy its better than what it was, even though I've had to maintain the weight almost. oh well, 3 plates here I come...again!

In for the ride

Thanks man, good to have you in!

[UnknownOrigin]

Bench Press

100kgx6
102.5kgx5
102.5kgx5 (vid)



Incline DB Press

36kgx8
36kgx8
36kgx8

HS Chest Press RP

80kg till I died. Probably going to have to drop slightly lol

DB Shoulder Press

28kgx8

JM Press

30kgx10
30kgx10
30kgx10

Cambered Bar cable press down

30kgx15
30kgx12

DB Seated side raises

6kgx15
8kgx12

[12ccopeland]

Damn impressive numbers in here; subbed man! Stop by my log when you get a chance

[UnknownOrigin]

Damn impressive numbers in here; subbed man! Stop by my log when you get a chance

thanks man, also sub'd to your log!

edit: how'd you find my log? Did someone point you in this direction?

[UnknownOrigin]

Deadlifts

182.5kgx4 (vid) i had a fifth. I know I did. FML



Power cleans

80kgx3
80kgx4 (vid)



Pull ups

BW+8kgx6
BW+8kgx5
BW+8kgx5

HS One arm row

60kgx8 right, 8 left
60kgx8 right, 8 left

Lat pull downs

60kgx12
80kgx12

Reverse cable fly's

5kgx20
5kgx20

Upright row wide grip

35kx10

Seated dumbbell biceps curls

12kgx8
12kgx8

Close grip EZ bar preacher curls

35kgx12
35kgx7 rp x1

i do not normally rest-pause biceps curls........don't know why I did today lol

had to cut workout short because of the gym closing early -.-

[AdamNW]

that's not 182.5kg you e-statting *******.
thats clearly 3 plates+ not 4.

[UnknownOrigin]

that's not 182.5kg you e-statting *******.
thats clearly 3 plates+ not 4.

Green = 50kg
Black = 20kg
Big red = 10kg
Small red = 1.25kg

[AdamNW]

Green = 50kg
Black = 20kg
Big red = 10kg
Small red = 1.25kg

green=40kg

[UnknownOrigin]

green=40kg