yesterday
Pause bench
90kg x1,1,1,1,4
The AMRAP set felt really nice and tight.
Squat 107.5kg 3x5
Beltless. Supposed to be 5x5 but was way too tired to safely do that. Angled my feet out a little more and that helped me get slightly deeper and felt good. We will see how it works at heavier weight
Today
Hip thrust
150kg x8
190kg x8
210kg 3x5
150kg x10
heavy as ****
nearing 5 plates
Legs up bench 72.5kg 5x5
lame
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Thread: Skinnyfat WORKOUT LOG
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08-20-2017, 09:59 AM #811lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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08-21-2017, 01:20 PM #812
Pause bench
90kg x1
100kg x1
that's how quick I want 2 plates to move. Might have even been able to grind out another one. Felt very good and surprisingly easy for it being my 8th day in a row doing some form of press.
CGBP
80kg x1,1,1,1,3
Chin up
+14kg x5
+16kg x5
+18kg 3x5
gonna work up to 20kg 5x5 and then start trying to progress some vertical pull variations(wide grip pronated, neutral grip etc.) and see if that helps my chin.
Dips
bw x10
+10kg x5
+15kg x5
+10kg x6,6
lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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08-22-2017, 09:55 AM #813
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08-24-2017, 01:34 PM #814
nice workout
Squat
125kg x3
132.5kg x2
140kg x4
first time repping at 3 plates
very happy with 4 reps, though I see now that my depth is slightly high :/. Increasing training max to 147.5kg.
Chin up bodyweight x10,15
pb, never done more than 12
reps is just a question of technique, if you keep the groove and explosiveness. I felt a significant decrease in strength each time I paused at the top/bottom. Might have 17-20 if I'm fully rested and apply myself. Bodyweight 94.4kg in the morning.
lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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08-25-2017, 09:55 AM #815
Bench amrap day.
Pause bench
85kg x3
90kg x2
90kg x3 MISLOADED THE WEIGHT, THIS WAS SUPPOSED TO BE 95KG
decided **** it I'll do my amrap even though I was already fatigued.
95kg x1
failed the second
adding 2.5kg to my training max because I know that I have atleast 2 maybe even 3 at 95kg in me. Also I have some ghost DOMS in my left pec that just came randomly while warming up for bench.
I'll take the rest of the training week without any pressing because I'm feeling pretty fatigued.Last edited by Fattgott; 08-25-2017 at 10:04 AM.
lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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08-27-2017, 11:42 AM #816
slept 2 hours then 2 hours then 2 hours again through the night because I watched the McGregor vs Mayweather fight(at 6am here). So wasn't feeling great today but spirits were high.
Hip thrust
150kg x8
200kg x6
220kg x5,4,5
200kg x6
150kg x10
5 plates baby
Chin up
+35kg x1
wanted a triple, decided I'll switch to doing Wide(ish) grip pronated pull ups for a few weeks. Goal is to do 20kg x3, then I will switch variations.
Pull up +10kg x4,4,4lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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08-28-2017, 12:52 PM #817
CGBP
82.5kg x3
tough but managed
Dips
bw x12
+15kg 4x5
So it feels like I'm doing more than I need to for my bench(5 days a week of pressing). Also, I feel stronger during the first few weeks of benching(high reps) compared to the low rep weeks, so instead I'll try a novice/intermediate program by Josef Eriksson(strong bencher). So basically I set a goal weight(mine is 115kg, 10kg increase) and then I work up to rep goals at different percentages. So 65%(of goal weight) x15 > then once I achieve that I work up to 75% x10 > 85% x5 > 90% x3. 4 sets to fail on the first 2 goals and 5 sets to fail on the second 2 goals. So goals are 80kg x15 > 85kg x10 > 97.5kg x5 > 102.5kg x3. I think this means I'll be repping high reps most of the time(75x15 will be way tougher to achieve than 102.5x3). Anyways, I'll be doing this 2-3x/week along with some dips and other press variations. Still doing GZCL for squats and such though.
So it'll look like this
Day1: Heavy squat, bench
Day2: hip thrust
Day3: Lighter squat, bench
Day4: Front squat
Day5: Bench
then pull ups every other dayLast edited by Fattgott; 08-28-2017 at 01:42 PM.
lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-02-2017, 03:13 PM #818
chitty week
Got sick, took like 4 days of rest, went to the gym yesterday for an easy session, did 8x6 pull ups and not much else. Was excited for a session today though, but like an hour before the gym I got some random pain in my lower back. Thought whatever, went and did bench(70kg x12,12,8 - 60kg x10). On my way home the pain started getting really bad, and now I can barely move in bed from the pain. Just gonna rest and see how I feel tomorrow.lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-03-2017, 11:07 AM #819
Okay so the back pain was crazy bad last night. Could barely stand up to go to the bathroom. Woke this morning, felt pretty bad but still better, then over the next few hours it started going away. Decided I'll go to the gym since the pain is barely noticeable(only slight pain when I bent over and such). So I did an easy workout with no spine pressure. Still extremely odd and kind of worrying that pain like that could come so randomly from nothing at all. I was literally shivering from the pain when I tried moving over in bed.
Pull ups bodyweight 10x5
Dips
bodyweight x15
+10kg x5
+20kg 2x5 (pretty tough)
+15kg x5
bodyweight x11lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-04-2017, 01:14 PM #820
Nice session!
Squat
decided to do some light work to see if my back gets irritated. Felt perfect so I'm good to go for heavy squats next session.
90kg 4x5
110kg 1x5 (this might actually be a beltless PB lmao)
Bench press
70kg x15,8
65kg x11
60kg x13
Doing these with quite a short rest. Managed 15 at 70kg so now I gotta increase that 15RM by 10kgs.lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-05-2017, 09:53 AM #821
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09-06-2017, 02:29 PM #822
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09-07-2017, 12:14 PM #823
Spontaneously decided to max out in squats.
Squat
140kg x1
150kg x1
160kg x1
veeeeeeery tough, forward lean and knee caving but I managed to get it up which feels good. +10kg PB at 6kg lower bodyweight which feels good.
Pull ups bw 4x8
Boring front squats
Last edited by Fattgott; 09-07-2017 at 12:22 PM.
lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-07-2017, 05:46 PM #824
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09-09-2017, 01:21 PM #825
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09-10-2017, 11:11 AM #826
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09-10-2017, 08:36 PM #827
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09-11-2017, 12:55 PM #828
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09-12-2017, 11:55 AM #829
Nice session
Dips
wanted to get a rough idea of my strength here, so decided for a heavy single
bw x10
+15kg x3
+30kg x2
+40kg x1 (quite easy)
+45kg x0 (didn't even move lol)
+30kg x2
+20kg 3x5
bw x15
Okay so my max is around 40kg. Will try to work up to 50-60kg and see if that helps my bench.
Pull ups
bw x6
+10kg x6
+15kg 4x3
bw x8
CGBP 60kg 4x8lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-12-2017, 12:08 PM #830
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09-12-2017, 07:35 PM #831
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09-14-2017, 01:08 PM #832
Front squat 92.5kg 3x4
Main focus is keeping my knees in line.
Pull up
bw x4
+10kg x2
+20kg x3,4
Did a triple, then 4 at 20kg. The triple was good form but x4 was iffy. Anyways, increased my strength by 10kg at wide grip pull ups, so now I'm switching to neutral chins. Gonna try to hit a max triple next session then increase that one 10kg.
Did some rows, power cleans, then some deadlifting. Deadlifting is still pretty scary since my back started randomly hurting for a day, but I decided to try some semi sumo. It did feel pretty good and managed to work up to a single at 160kg beltless(highest amount I've ever deadlifted beltless actually. Might start doing these and see how they feel.
gonna be tough to beat lol, but there's a (very small) chance! lets golack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-15-2017, 10:01 AM #833
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09-16-2017, 09:32 AM #834
Squat 132.5kg x3,3,3,3
Neutral chins
worked up to a max heavy set
bw x6
+15kg x3
+25kg x4
Surprisingly almost as strong at neutral chins as I am at supinated chins. Gonna get 35kg x4 before I switch back to chin ups. Will be quite tough I think.lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-17-2017, 11:32 AM #835
felt like chit this session
Bench press
75kg x10,10
70kg x12,10
Hip thrust
150kg x8
200kg x6
210kg x6,4
OHP
40kg x6
50kg x5
60kg x1
50kg x5
managed 1 plate fatigued. Might have 65kg when fully fresh.
also I weighed myself this morning and I weigh 96.5kg, more than expected but not bad. Sitting just above 1kg/month for this bulk which is very good. Also I'm not much fatter(barely at all actually) than when I weighed 90kg.lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-18-2017, 11:45 AM #836
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09-19-2017, 10:32 AM #837
Pause bench
wanted to do a heavy rep since I've been doing so much high rep lately.
90kg x1
100kg x1
moved very quick, probably an RPE 8.5, which I am happy with. Felt slightly unstable and wobbly though since I'm not used to heavy paused reps.
CGBP
60kg x10
65kg 3x8
Dips
bw x10
+10kg x8,8
+15kg x4
+10kg x8lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-20-2017, 11:08 AM #838
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09-22-2017, 11:23 AM #839
Have been busy this week and I will be super busy this weekend and next week(work, tests in school), so training is probably affected, been pretty stressed.
Bench press
Was pretty excited for this session, but that died after benching, felt like chit, way too much food in my belly.
Felt recovered so I tried a single at 100kg, went really quick, then tried 110kg but failed. I know I have it pretty soon, it's only a matter of time. Probably just need to be more peaked and I will have the strength for it. Did my regular sets after.
80kg x9 (need to increase this by 6 reps)
75kg x9
70kg x11,9lack of strength log:
http://forum.bodybuilding.com/showthread.php?t=164516811
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09-25-2017, 01:57 PM #840
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