Log of a permabulker

[hmenen]

Pause deadlift. (Did these 4 weeks ago but didn't log it for some reason)

60x3
100x1
120x1
140x1
160x1
185x3 PR

Barbell row
60,80,100x5
120x8
100x11
80x12?

Close grip bench
50x5 lol

Ohp
30 4x6 lol

Smth JM press
30,40,50,60x6
62.5 x7?
50x15
40x28 PR?

Dumbbell curl
10x2x10
16x6
20x6
24x8
20x8
18x15

Back ext
115 3x3

Rev hyper
Purple x 15
Green x 15
Purple + green x 3 x 10

Hip abductor
59x15

Abs, pre/rehab

[hmenen]

DE box squat
110x12x2 ~0:40 rest

Cable row was broken

Barbell shrugs + belt
60,100,140,160,180x15
200x15
160x15?
120x30

Dumbbell bench
10x3x30

Dumbbell press
10x3x20

skull crusher EZ
20,30,40,50x8
60x9 PR

Incline curl
10x2x10
14x10
18x15
16x18

[hmenen]

Good mornings from pins + belt
140x4
120x3x5

Rev hyper
Purple x 20
Purple + green x 15
Purple + green x 13
Purple x 20

Cable pullover
3x15

Dumbbell bench
12x3x30 lol

Dumbbell shoulder press
10x5x20 lol

Triceps pushdown
'28' 5x10

Leg curl
45 x 3 x 10

Adductor
'59' x 7

Absuctor
'66' x 10?

Did loads of kettle bell smashing on my pecs and bicep which has been a little funky and it felt great so I'll be doing more of that

[hmenen]

DE box squats + belt
120x10x1 ~0:40 rest

Cable pull over
15x20,17 PR

Dumbbell bench
14x3x30

Dumbbell shoulder press
12x3x20

Triceps pushdown
5x10

Leg curl
3x10??

Leg ext
???


More pec and bicep smashing

[hmenen]

Squat (warmup)
Bar x 5
60x3
80x2
100x1 belt
120x1 belt

3rd hole bottoms up squat + belt
120x1
140x1
160x1
182.5 x 2 PR!!

3x3 @ 150 PR

Lat pullover
'17' x 7 PR
15x?
???

Dumbbell bench
10x2x20
16x3x30

Dumbbell shoulder press
10x2x15
14x3x20

Back ext
2purples x 3 x 8

Rope pushdown
'30' x 4 x 8

Leg ext, rear delts, abs etc.

More pec and bicep smashing

[hmenen]

DE box squat + belt
95 8x3 + purple bands 0:40 rest
These were moving fast as hell thanks to the overloading pin squats last workout.

Cable pullover
'17' x 12, 10 PR
'14' x 20

Dumbbell press
10x30
14x20
18x3x30

Dumbbell shoulder press
16x3x20

Back ext
Purple + green x 3x8

Rev hyper
Purple x 3x25

Rope pushdowns
'30' 4x 10

Abductor
66x15

Adductor
66 x 8?

Leg ext
Stack x 15

Abs, smashing, etc.

[hmenen]

5" block pull + belt (2reds)
60x1
100x1
140x1
180x1
200x1
220x1
240x0 managed to get it off the blocks a smidge tho
200x4 deadstop meh

Cable pullover
'17' X 13 PR

Dumbbel press
10x2x30
16x12?
20x3x30

Dumbbell shoulder press
10x2x20
14x8
18x3x20

Back ext
80 5x10

Pushdown
4x25

Abs,

Adductor
66x8

Abductor
73x10

Leg ext stack x 8


Today was supposed to be the start of a PROM plan for deadlifts, obviously I missed it so next week I'll use a rack and start much higher.

[hmenen]

DE box squat + belt
105 + purple 12x2 ~1:00 rest

Single arm pullover
'17' x18, 10 PR

Dumbbell bench
12x2x20
16x12
22x30,30,15,15

Dumbbell shoulder press
20x15,11
16x24,10

Back ext
90 5x3

Leg ext
Stack x 20

Pushdowns
Face pulls

[hmenen]

Rack pull + belt (hole 16)
240x18 deadstop (PR)

Deadlift stance box squat (to bench)
100x20 Beltless, PR and really really easy

Beltless deficit deads (red bumper)
130x20 tng

Dumbbell incline (incline 4)
16 x 3 x 20 lol

Barbell Back ext (using 10kg plates for more rom)
60x20

Rev hyper
Green x 5x 20

Lat pulldown
'53' 5x10

Leg curl
'40'? X 10

Leg ext
Stack + micro loading plate x 20 PR

Abductor machine
'73' x 12

Adductor machine
'73' x 12

Cable crunch
Stack x 25

Hanging leg raise
3x10

Face pulls???

[hmenen]

Pull over
'20' x 12 PR
'14' x 25 PR

Pause bench
70 8x3

Close grip
50 3x8

Ohp
40 3x5

Lat pulldown
'60' 3x8

Dips
Me x 10

OH ext
'32' 3x8

Cable crunch
Stack x 27 PR


Ab/adductor
77x8

[hmenen]

Rack pulls + belt (moved 1 hole lower to hole 17)
240x3 deadstop
damn, I jumped too big a distance and at the most crucial point, dropping from hole 16 to 17 moves the bar from above my knee to below it, this is basically taking the lift from being super easy(above the knee), to the hardest point (just below knee) because the bar is at its furthest from my body.

Went to hole 16
240x20 PR deadstop

Next week I'll stand on plates or mats or something to get the bar between heights 16 and 17. Gotta move down slow

Deadlift stance box squat (to bench)
110x20 Beltless, PR

2.5" Beltless deficit deads (tng)
140x20 PR?

Dumbbell incline (4)
18s x 20

Barbell Back ext (10kg plates for more rom)
70x20

Rev hyper
Purple x 4 x 20

Lat pulldown
'60' 5x10

Leg curl
'50' x 10

Leg ext
Stack + all microloading plates x 23 PR

Ab/adductor machines
'79' x 10 PR

Cable crunch
Stack x 30 PR

Hanging leg raise
3x10

Faepulls x lots

[hmenen]

DE box squats + belt
90+ greens 8x3 ~1:00 rest

Cable pullover
'20' x 16 PR
17x10

Bench
75 8x3

Close grip bench
55 3x8

Ohp
45 3x5

Dips
Me x 15

OH ext
'36' 3x8

Chins x 8

Ab/adductor
77 x 12 PR

Rev hyper
3x20 purple

[hmenen]

Bench
80 8x3

Close grip bench
60 3x8

Ohp
45x5

pump/ blood flow work

[hmenen]

DE box squat + belt
100 12x2 + green bands ~0:40 rest
Hardest set of DE squats I've ever done and also the strongest set of DE squats ever done, so can probably squat a PR now.

Going to take a couple weeks off DE work to recover/heal up injuries etc then I'll start a new cycle with more bar weight.

Bench
87.5x3 didn't realise how big a jump this was from last time. Felt like a pec strain was imminent so I stopped.

Close grip
62.5 3x8

Pulldown
77 3x8

Dips
Me x 20 gonna start loading these now

Oh ext cable
59 x 8

Ab/adcutr machine
86 x 8 PR

Cable crunch
Stack x 40 PR

Dumbbell curl
12 3x8

Face pull
35 x 20

[hmenen]

Bench
85 8x3

Close grip
65 3x8

Ohp
47.5 x 5
+belt 2x5

Lat pulldown
'79' 3x8

Dips
+8kg x 10

Overhead ext
'64' x 8

Ab/adductor machines
86x8 PR?

Face pulls
'35' x 20

Dumbbell curl
12 3x8

[hmenen]

Bench
87.5 8x3

Close grip bench
67.5 3x8

Ohp + belt
50 3x5

Lat Pulldown
'86' 3x8

Dips
+8kg x 12

Cable oh ext (small tower)
'32' x 12

Face pull
'37' x 15

Dumbbell curl
14 3x8

[hmenen]

Bench
80 5x5

Close grip bench
62.5 3x8

Ohp + belt
50 x 5

Lat pulldown
'93' 8,8,7

Dips
+8kg x 8

Overhead rope ext
'77'x2 oops
'68x5'

Dumbbell curl
16 3x8

Face pull
'39' x 9

Abductor/adductor/leg ext for blood flow to prep for DE squats next workout.

[hmenen]

Bench
87.5 8x3

Close grip
67.5 3x8

Ohp + belt
50 3x5

Pull-ups
+12kg 3 x 5

Dips
+12kg x 8

OH rope ext
'68' x 7 PR

Dumbbell curl
16 3x8

Back ext
90 x 8

Ab/adductor
'93' x 5 PR


Good workout considering the fact that I'm pretty sick and haven't eaten well the past few days

[hmenen]

DE squats + belt
110 8x3 0:40 rest

Bench
90 4x3

Close grip bench
70 2x8

OHP + belt
50 x 7, 5, 4

Pullup
+12kg x 8, 5, 5

Dips
+16k x 5

Cable rope OH ext
'68' x 5,2 rest pause - think it's time to switch this lift out

Dumbbbel curl
16s 3x8

Back ext
100x6

Ab/adductor
'93' x 5 PR

Face pull
'39' x 10

Kneeling Ab wheel
2x8

[hmenen]

Pause deadlift
190x3 PR
don't normally note RPE but this was definitely 10

Barbell row
90x8

Bench
92.5 4x3

Close grip bench
72.5 x 8

Ohp + belt
55x3

EZ bar ext
40x7

Dumbbell curls
18 3x8


Back ext
100x8

Ab/adductor
'93' x 6 PR

Facepull
'39' x 11

[hmenen]

DE box squat +belt
120 12x2 0:40 rest

Bench
95 4x3

Close grip
75x8,7

Pull-ups
+16kg x 5,5,3+2 rest pause

1 arm cable overhead ext
'18' x 8


Ab/adductor
'93' x 7 PR

Dumbbell curls
18 3x8

Back ext
110 x 3

Face pull
'39' x 13

[hmenen]

Snatch grip dead
170 x 3 PR (easy)

BArbell row
100x8

Bench
97.5 4x3

Close grip bench
77.5 x 8

Ohp + belt
47.5 5x5

Single are triceps cable ext oh
'23' x6 pr

Dumbbell curl
20 3x6

Ab/adductor
Stack '100' x5 PR

BACK EXT
110 x 5

Face pull
'39' x 15

Ab wheel
10,8,8

[hmenen]

Bench
87.5 5x5 easy

Close grip bench
80x8

OHP + belt
50 3x5

Pull up
+16kg x 9, 6, 5

Dips
+16kg x 8

Single arm cable oh ext
'24' x 10 PR

Ad/abductor
Stack x 8 PR

Dumbbell curl
20 3x8

Back ext
110 x 8

Face pull
'41' x 10

Ab wheel
3x10

[hmenen]

Deadlift + belt
200x8 PR (Tng)

BArbell row
110x6

Bench
92.5 3x5

Close grip bench
82.5 x 8

OHP + belt
50 2x3 this was easy. Turns out it was a misload and I should've done 52.5. Oh well.

Cable 1 arm OH ext
'27' x 6 PR

Ab/adductor
Stack + micro loading x 8 PR

Dumbbell curl
20 3x8

Back ext
120 x 3

Rope Face pull
'42' x 15

[hmenen]

DE box squat+ belt
105 + purple 8x3 0:40 rest

Bench
97.5 3x3

Closegrip bench
85 x 8

OHP + belt
50 5x5

Pull up
+20kg x 6, 5, 5

Dips
+20kg x 5

Abductor full stack x 10 PR

Adductor stack x 11

Single arm OH cable ext
'27' x 7 PR

Dumbbell curl
22 3x5

Back ext
120x4
100x6 back off set because wasn't happy with the top set

Face pull
Stack x 10?

Ab wheel
3x10


Notes:
Those deadlifts last workout trashed me. Had to work for every rep today but still got it done.

[hmenen]

Paused snatch grip Romanian deads
160x5

BArbell row
110x9

Bench
90 5x5

Close grip
87.5x6

OHP + belt
52.5x4, 5 stopped because pec felt snappy

1 arm OH triceps ext
'27' x 10 PR

Adductor
Full stack x 10 PR

ABDUCTOR
Full stack x 10

Dumbbell curl
22 3x6

Back ext
120x5
100x7

Face pull
Stack x 12

Ab wheel
3x10

[hmenen]

DE box squats + belt
115 + purple bands 12x2 ~0:50 rest

Bench
95 3x5

Close grip bench
87.5 x 8

OHP + belt
52.5 3x5

Pullup
+20kg x 8, 5, 4+1

Dips
+24kg x 5

Cable tris
??? Weak, time to rotate

Abductor
Stack full x 15 PR

ADDUCTOR
stack full x 11

Hammer curls
20 3x8

Back ext
120x6
100x8

Face pull
?x50

[hmenen]

Forgot to log

Barbell Rows
115x5

Bench
100 3x3

Closegrip Bench
90x7

OHP + belt
55 3x3

EZ skull crush paused
15kg per side x 7

Hammer curls
22 3x8

Back Ext
125 x 2
105 x 7

ad/abductors stack x ???

Facepulls
stack x 15

[hmenen]

Bench
92.5 5x5

Close grip bench
90x8

OHP + belt
52.5 5x5

Pull-ups
+20kg x 9, 5, 4+1

Dips
+24kg x 7

Been having weird shoulders so did some cable rows for balance 2x20

EZ paused skull crushers
15per side x 8 PR

Hammer curl
24 3x6

Back ext
125x3 PR
105x8

Ab/adductor
Full stack x 15 PR?

Face pulls

[hmenen]

Pause deadlifts (beltless)
192.5 x 3 PR @~8

I loaded 195 and then my friend took a 2.5 off one side to 'prank me'.
It's still a PR and it was fairly easy, so that's good at least.

BArbell rows
115x8

Bench
97.5x5, was meant to do 3x5 but then something happened that basically ruined the rest of my workout.

Pause EZ skull crushers
20kg per side x 4 PR

Hammer curls
24 3x8

Back ext
120x0
100x4

Training was ruined today because of something I basically have 0 control over, but whatever.

I'll do the stuff I should have done today on my next workout.