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  1. #511
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-1-2020

    Bench Press:
    142.5kg x1
    125kg x3
    125kg x3
    125kg x3
    125kg x3
    125kg x5

    Slingshot Bench Press:
    132.5kg x3
    132.5kg x3
    132.5kg x3

    DB Shoulder Press: 20kg 3x10
    Tricep Pushdowns: 40kg x100 total reps
    Facepulls: 27kg x100 total reps
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  2. #512
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    9-1-2019

    Deadlift:
    210kg x1
    187.5kg x3
    187.5kg x3
    187.5kg x3
    187.5kg x3
    187.5kg x5

    Front Squat:
    105kg x5
    105kg x4
    105kg x3
    105kg x3

    Hamstring Curls: 45kg 3x10
    Cable Rows: 67kg 3x10
    DB Bicep Curls: 5kg x100 total reps
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  3. #513
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    10-1-2020

    Bench Press:
    125kg x3
    125kg x3
    125kg x3

    Close Grip Bench Press:
    102.5kg x10
    102.5kg x10
    102.5kg x10
    102.5kg x10
    102.5kg x10

    Pull Ups: BW x50 total reps
    LTEs: 7.5kg x100 total reps
    DB Lateral Raises: 5kg x100 total reps
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  4. #514
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    13-1-2020

    Squat:
    192.5kg x1
    205kg x1
    192.5kg x1
    192.5kg x1
    192.5kg x1
    192.5kg x5

    Hack Squat Machine: 100kg 3x10
    Cable Rows: 67kg 4x10


    Another new 5RM! In 6 weeks I have added 10kg to my Squat 5RM. I think all the Front Squats have really helped my bracing.
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  5. #515
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    14-1-2020

    Bench Press:
    142.5kg x1
    132.5kg x1
    132.5kg x1
    132.5kg x1
    132.5kg x1
    132.5kg x6

    Slingshot Bench Press:
    132.5kg x3
    132.5kg x3
    132.5kg x3

    Tricep Pushdowns: 40kg x100 total reps
    Facepulls: 27kg x100 total reps


    New 6RM on bench. Puts my estimated max at around 157.... not sure how accurate that is.
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  6. #516
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    16-1-2020

    Deadlift:
    210kg x1
    197.5kg x1
    197.5kg x1
    197.5kg x1
    197.5kg x1
    197.5kg x6

    Front Squat:
    130kg x1

    Hamstring Curls: 54kg 3x10
    Cable Rows: 72kg 3x10



    Nice little +2.5kg PR on my deadlift 6RM! This is the first time in a long time that i have hit Squat, Bench and Deadlift PRs all in the same week.
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  7. #517
    Registered User FaIIen's Avatar
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    FaIIen is offline
    You gotta stop progressing dude, I wont be able to catch up >_<
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  8. #518
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    Originally Posted by FaIIen View Post
    You gotta stop progressing dude, I wont be able to catch up >_<
    Haha, mate i think ive finally figured out what works for me.... just have to make sure not to **** things up. Im sure ill stall out at some point. I see youre back to training regularly though, it will all come with time.
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  9. #519
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    17-1-2020

    Bench Press:
    127.5kg x3

    Close Grip Bench Press:
    105kg x10
    105kg x10
    105kg x10
    105kg x10
    105kg x10

    Pull Ups: BW x50 total reps
    DB Lying Tricep Extensions: 7.5kg x100 total reps
    DB Lateral Raises: 5kg x100 total reps



    Last workout of this cycle. Im off on holiday for 2 weeks, so ill have that as a deload and try to get some light training in when I can.
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  10. #520
    Registered User FaIIen's Avatar
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    FaIIen is offline
    Originally Posted by NomadicApe View Post
    Haha, mate i think ive finally figured out what works for me.... just have to make sure not to **** things up. Im sure ill stall out at some point.
    Looks good.

    Originally Posted by NomadicApe View Post
    I see youre back to training regularly though, it will all come with time.
    Yessir. Figured I'd dedicate some time to work on technique and lean out a bit. Hoping to drop a little bit more fat and then increase weight at a slower pace.

    Seriously considering Sheiko Gold once it comes out for Android.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  11. #521
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    4-2-2020

    Squat:
    180kg x1
    190kg x1
    177.5kg x5
    177.5kg x2

    Hamstring Curls: some x few
    Back Raises: some x few


    First workout back after two weeks off. Managed to find a gym thats open - im living in Corona Virus country, so nearly everything is shut. Got massive quad and hamstring cramps during the 180kg set, then 190kg felt wayyyy too heavy. 177.5kg first set was ok, but harder than should have been. Second set the cramps kicked in big time after the second rep so just called it there.
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  12. #522
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    5-2-2020

    Bench Press:
    140kg x1
    120kg x5
    120kg x5
    120kg x5

    DB Shoulder Press: 24kg 3x10
    Tricep Pushdowns: 35kg 3x15
    DB Seal Rows: 22kgs 3x15


    After yesterdays bad squat session, Bench felt pretty amazing today. Was not expecting to hit 140kg for top single, but it was the easiest that weight has ever felt. Working sets all felt very comfortable too.
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  13. #523
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    Well.... due to all the lockdown and preventative measures being used out here, the gym i was using has closed until the corona virus starts to die down. Hopefully next week i can get back into it.
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  14. #524
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    10-2-2020

    Gyms still closed (along with everything else apart from supermarkets and pharmacies) so im going to working out at home for...... dont know how long. Thanks a bunch Corona Virus.


    Kettlebell Goblet Squats: 32kg x150 reps/10mins
    Banded Rows: AMRAP/4x1min
    Planks: BW x3mins total


    Also, Corona Virus stuff - AMA!
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  15. #525
    Registered User NomadicApe's Avatar
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    11-2-2020

    Push ups: BW x150 / 10 mins
    Banded Tricep Extentensions: some x lots
    Banded Shoulder Press: some x lots
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  16. #526
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    14-2-2020

    Still stuck at home..... Goddamn Corona Virus...

    KB Swings: 32kg 7x10
    KB Turkish Get Ups: 24kg 3x1 (per side)
    CoC Grippers
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  17. #527
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    17-2-2020

    KB Swings: 32kg 10x10 (9.01 mins)
    KB Turkish Get Ups: 24kg 10x1 (4.27mins)
    Goblet Squats: 32kg 3x10
    Banded Rows: 3xlots
    CoC Grippers


    Country still in lockdown mode, home workouts continue....
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  18. #528
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    18-2-2020

    Press Ups: BW 10x20
    Overhead Tricep Ext.: 10kg 3x20
    Shoulder Press: 10kg 3x20

    Poverty workouts continue......
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  19. #529
    Registered User NomadicApe's Avatar
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    19-2-2020

    KB Swings: 32kg 10x10 (7.32mins)
    KB Turkish Get Ups: 24kg 10x1 (2.47mins)
    KB Rows: 32kg 3x10
    Banded Good Mornings: some x few
    CoC Grippers
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  20. #530
    Registered User NomadicApe's Avatar
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    20-2-2020

    Press Ups: BW 10x10
    KB Press: 24kg 4x10
    Banded Chest Press: 3x20
    Band Tricep Pushdowns: 3x20
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  21. #531
    Registered User TheShadowMan's Avatar
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    TheShadowMan is offline
    Impressive numbers on front squat, doing good overall.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  22. #532
    Registered User NomadicApe's Avatar
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    Originally Posted by TheShadowMan View Post
    Impressive numbers on front squat, doing good overall.
    Thanks mate! Im hoping all the gyms open again here soon, im dying to get back to proper lifting.
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  23. #533
    Registered User NomadicApe's Avatar
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    21-2-2020

    KB Swings: 32kg 6x10
    KB Turkish Get Ups: 32kg 6x1
    Banded Rows: some x a lot
    Banded Hamstring Curls: some x a few
    CoC Grippers
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  24. #534
    Registered User NomadicApe's Avatar
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    24-2-2020

    KB Swings: 32kg 10x10
    KB Goblet Squats: 32kg 3x10
    Plank: BW 2x1min
    Banded Row: some x few
    CoC Grippers


    These workouts are pretty dull. Really hoping my gym opens up soon.
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  25. #535
    Registered User NomadicApe's Avatar
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    25-2-2020

    Press Ups: BW 10x20
    Banded Tricep Pushdowns: 3x20
    Front Raises: 10kg 3x20
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  26. #536
    Registered User NomadicApe's Avatar
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    26-2-2020

    KB Swings: 32kg 10x10
    KB Rows: 32kg 4x10
    Banded Good Mornings: some x lots
    CoC Grippers


    Getting pretty sick of being stuck at home. Spoke with the gym manager, he says hes waiting on approval to open. That could be next week, could be next month....
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  27. #537
    Registered User NomadicApe's Avatar
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