Advertisement
How to add spoiler tags, edit posts, add images etc. How to - a user's guide to the new version of Boards
Mods please check the Moderators Group for an important update on Mod tools. If you do not have access to the group, please PM Niamh. Thanks!

Curling in the squat rack.

  • #1
    Registered Users Posts: 291 ✭✭ JoeyDoh


    Hi there, this is just a log for myself to use and hopefully get some input from some knowledgeable boardsies in regards to what i'm doing. My goal is to get stronger and add some mass to my legs in particular. Basically I just like working out.

    I'm sitting at around 89kg Bw at the moment, although not as lean as I was when I was 83kg, but that's understandable.

    Best lifts at the time of this posting are:

    Squat: 120kg x 5( I really want this to improve)
    Deadlift: 160kg x 1 ( 180 for 1 and I'd be content)
    Bench: 100kg x 5
    OHP: 60kg x 5


«134

Comments



  • Second week training in Raw, finding it unreal as far as gyms go, so used to training in leisure centres it's nice to train in a proper gym for once!

    Monday(Yesterday):

    Bench Press:
    Bar X 5
    60kg X 5
    70kg X 3
    80kg X 3
    90kg X5
    100kg X 5
    100kg X 5.

    Looking back on this I don't know why I didn't try and go for 105kg. I found the first set of 100 very easy and the second set manageable. This is my 4th week from switching over from pure DB press on the flat, progressing weekly, but i'm sure that'll stop soon.

    Incline Dumbbell Press:
    42.5kg x 5 (Pb)
    35kg x 8 (I got lazy)
    35kg x 8

    Chest Press machine:
    35kg each side x8(x2)
    First time trying this machine, i'm not sold on it but it's ok.

    Dips:
    BW x 8
    +20kg x8
    +20kg x4 (Fail, i'm putting this down to trying out the Chest Press)

    2 sets of Flies.

    (Tricep pushdowns/Kickbacks.)

    All in all I was happy with today, annoyed I didn't try go heavier with the Bench but there's always next time.




  • Decided to try out trap bar Deadlifts today, because I've always wanted to and Raw has one!

    T-Bar Deadlifts:
    Bar X 10
    70kg x 5
    100kg x 5
    120kg x 5
    130kg x 5
    140kg x 5
    150kg x 3 ( This sucked, my grip went before everything else)

    All in all I liked deadlifting with the T-bar, it's a nice change and i'll prolly try it again next time. Bit bummed I didn't bring chalk and my own belt because I felt I could have got a lot more out of it.

    Ring Pull-ups:
    Bw x 8
    +10kg x 8
    +10kg x 6

    These were strange, I normally do my pull ups on the standard bar but I wanted to give the rings a go and I must say I really liked them. Wasn't able to add as much as I normally do but I felt much more forearm recruitment.

    Bent Over-Rows:
    Bar x a bunch
    60kg x 8
    70kg x 8
    80kg x 8 (x2)

    GHR x 3 x 10

    Inverted Rows/ReverseShrugs/Bicep curls.

    Happy enough with that, think i'll stick to using the rings for my pull-ups simply because they look cool.




  • Thursday:

    Standing Military Press:
    Bar x 5
    40kg x5
    50kg x 5
    55kg x 5
    60kg x 4

    Was hoping to hit a solid 5 on the 60kg but alas it was not to be. Drinking last night probably didn't help that...

    Lateral side raises(12.5kg) Supersetted with bent over flies(15kg) x12x3

    Front dumbell raises x10x2

    Facepulls x 3

    Dumbbell Shrugs 50kg x12 x3



    Russian twists/crunches.

    I feel my I could make a lot more of my shoulder day, writing it all down really makes it apparent i've a lot of bodybuilding type exercises in there, but i'm at a loss as to what to do to up my shoulder strength, maybe seated dumbbell presses? Or maybe do OHP another day of the week.




  • Squats:
    Bar x a bunch
    Bar x a bunch
    60kg x 10
    80kg x 5
    90kg x 5
    100kg x 4 (Slight Hiccup)
    110kg x 5
    *Belt on*
    120kg x 5

    Gave up squatting here as I was tired from travelling and had a lack of food, ima try harder next time.

    Quad Extentions:
    100kg x 8 x 3

    Hyper Extentions x12x3

    Ab roll outs 12x3

    Was only in for 35 minutes today, Squats could have been better but I was tired so i'll use that excuse!




  • Had a good day today considering i've the freshers flu, but I dosed a bit of caffeine so the session went graaaand!

    Bench
    Bar x some
    60kg x 3
    80kg x 3
    90kg x 3
    100kg x 5
    105kg x 4( 5th rep assisted)

    The first 3 reps of the 105 went up easy enough, time it wrong on the 4th and couldn't recover, felt good though and i'm certain i'll get the full 5 unassisted next week!

    Incline Dumbbell Press:
    40kg x 8
    40kg x 7
    40kg x 5

    The reps went up easy but I fatigued quickly, meh!

    Dips
    Bw+ 15kg x 8
    Bw+ 30kg x 5 (Havn't done tis since I was a skinny 77kg, delighted!)
    Bw x 10

    Chest flies
    2x12, can't remember the weight.

    Tricep pushdowns
    3x12


    Good session, once i'm rid of this cold/flu I think I can improve on those numbers!


  • Advertisement


  • T-bar Deadlifts:
    Bar x 10
    60kg x 5
    100kg x 5
    130kg x 5
    150 x 5
    *Belt*
    160kg x 3
    170kg x 1

    Delighted with the 170, but as I was to find out it really took it out of me for the rest of the session.

    Ring pull ups:
    Bw x 8
    +10kg x 5
    Bw x 5

    Wrecked tired after the deads so i'm putting these down to that.

    Decided to give the monkey bars in Raw a go after this, ended up kicking a lovely lady in the face went I tried to overextend a rung and my flailing legs caught her in the face...mortification...

    Bent over rows:
    60kg x 8
    80kg x 8
    60kg x 8

    Inverted Rows/Reverse Shrugs/Bicep Curls/GHR

    Happy with that, other than the GBH it was a solid enough day. Also met my first boardsie when I saw a guy doing mad stuff on a bar and guessed it was Ferike and upon asking confirmed it was him!




  • Overhead Press:
    Bar x 8
    40kg x 5
    50kg x 5
    60kg x 2 (The **** is that ****!?)
    Ready myself and went for it again.
    60kg x 5
    **** yea back to my best on this lift!

    Seated dumbbell press:
    26kg x 8
    26kg x 8

    Side raises Super setted with bent over flies 2x12

    Cable side raises 2x 12
    Face pulls 2x12

    Shrugs
    50kgx12x3

    Crunches.


    Ended up going drinking for Arthurs day after this, not looking forward to squatting tomorrow...




  • Saturday

    Bit of a disaster day today, went in on a breakfast which normally isn't enough for me, so I was doomed to failure. Squats were shockingly lacking power aswell as form and flexibility. Annoyed by this a lot as I spent the summer learning how to squat and in a week i've regressed in it horribly. Hopefully it's a bad day, think i'll spend the week doing extra stretching between lectures or something silly.

    Squat:
    Air squat
    Bar squats
    40kg x 10
    70kg x 5
    90kg x 3
    100kg x f

    As I said above this was disgraceful. Felt tight everywhere and my form just was not there....

    1 set of lunges

    Hyper extensions
    +20kg x8x2

    Quad extensions
    100kg x 8
    80kg x 12 x2

    tricep/bicep work.




  • Could probably try foam rolling after those stretches. Good log.




  • squod wrote: »
    Could probably try foam rolling after those stretches. Good log.

    Yea I think I will, I think i've not being doing enough stretching in general so the anything extra will help!


  • Advertisement


  • Bench Press:
    Bar x 10
    60kg x 3
    80kg x 3
    80kg x 3
    100kg x 3
    105kg x 3
    110kg x3 PR( Enthusiastic spotter said I could do one more so I had an assisted 4th rep but we won't count that)

    Mad happy with that, reckon i'll hit 5 reps on the 110kg next time round, delighted with my bench progress in general, setting pr's weekly!

    Incline Dumbell Press:
    45kg x 5 PR
    37.5kg x8
    37.5kg x 5

    Two Prs in a row and delighted with that!

    Dips:
    Bw+15kg x 8
    +15kg x 5
    Bw x 5

    Really got tired here, meh!

    Decided to throw in some light military presses to try get the train rolling on them.

    OHP:
    40kg x 8
    40kg x 5
    40kg x5

    Chest flies:
    2x12


    Tricep Pushdowns
    3x12

    Some foam rolling for my hips and hams!




  • Stretches


    T-bar Deadlift:
    Bar
    60kg x 5
    100kg x 3
    140kg x 3
    *belt*
    160kg x 5
    170kg x 3
    180kg x 1 (PR

    That was a bit too easy, strong dose of caffeine is prolly what did it and having crackbird a few hours previous!

    GHR:
    3x12

    Ring pull ups
    3x8 @BW
    Too tired to add weight, Deads are a killer.

    Kroc Rows:
    40kg x 8 x 3

    Inverted Rows Supersetted with Reverse shrugs
    8 ss 12.
    8 ss 12.

    Biceps curls.


    Happy with the Pr, the pump I got from the kroc rows was insane, felt like I could have caught air with my lats :P




  • Short day today as my evening nap went on a bit too long.

    OHP:
    Bar x 10
    40kg x 5
    50kg x 5
    60kg x 4( Blah)

    Not sure how to explain this, thought I'd hit the solid 5 as I did last week.

    Seat machine overhead press thingy:
    50kg x 12
    60kg x 8
    60kg x 8

    Lateral raises
    12.5kg x 12 x 2

    Reverse flies:
    12.5kg x 12 x 2

    Front raises:
    12.5kg x 12


    Shrugs:
    50kg x 12 x 3


    As I said a pretty quick session, ended up blasting through the bodybuilding type exercises as I realized I had 10-15 minutes left!

    Gonna do some stretching now in prep for squats tomorrow or saturday, hoping I can at least improve on last week!




  • Squats:
    Air squats
    60kg x 10
    80kg x 5
    90kg x 5
    100kg x 5(x3)

    Was training in a leisure centre in Kilkenny and it was pretty busy and was running out of plates. I decided to stick at 100 and make sure my form was good.

    Leg Press:
    150kgx12 x3

    Quad Extensions
    100kg x 8 x 3

    Hyper extensions:
    Bw+20kg x 8 x 3


    Ab roll outs x 12 x 3

    Light bis+tris work.



    Felt much better on the squats today, a lot more power there and my technique was back and almost all tightness was gone. Gonna try for 125 for 5 sometime next week.




  • Missed Monday due to falling asleep on the couch again...

    Tuesday:

    Bench
    Bar x 10
    60kg x 3
    80kg x 3
    80kg x 3
    100kg x 5
    110kg x 2
    105kg x 4 (30 seconds after the 110, i'm ok with that)

    Incline Dumbbell Press:
    47.5kg x 1 (Bah was hoping for 5)
    42.5kg x 3
    35kg x 8
    35kg x 8

    Got a bit ahead of myself here for some reason, I knew I was drained but I still went for it, wise in some aspects, foolish though all things considered.

    Machine chest press
    35kg each side x8 x2

    Tricep pushdowns

    3x 12



    Did not eat enough food the last few days, weird sleeping pattern but it was an ok day I suppose. Not all days can be PR days realistically. Rotators felt a bit sore so i'll have to do a bit of rehab this week.




  • Wednesday:

    T-Bar Deadlifts:
    Bar
    60kg x 3
    100kg x 3
    140kg x 3
    170kg x 5
    180kg x 3
    200kg x 1 Pr

    De-lighted with the 200kg, felt like the dog's bollocks afterwards....got sick then and I was brought down to earth.

    GHR:
    3x12

    Pull ups
    3x8

    Kroc Rows:
    40kg x8 x2(or 3 can't remember)

    Inverted rows

    Curlzzz


    Last day training in Raw, have to say it's been one of the best months training i've ever had and if I wasn't a poor student i'd stay going instead of having to go over to Ucd. I've learned a lot training there and hopefully I can continue the good progress i've been having lately!




  • First day in UCD,

    My RC had been feeling sore following benching the other day so I said i'd play it safe and decided to do seated dumbbell presses.

    Seated DB press:
    22.5kg x 5
    30kg x 8
    32.5kg x 4
    30kg x 8

    Lateral raises supersetted with reverse flies
    12.5kg x 12 Ss 15k x 12. (2)

    Posterior cable fly
    2x8

    Lateral cable fly
    2x8

    Front raise Dbs
    10kg x 12 x 2

    Shrugs:
    50kg x 12 x 3


    Core work.


    Ucd wasn't as bad as I had been led to believe. It has a fat bar and an ok weight section if not a bit small.




  • Trained in Fennelys fitness in kilkenny on friday night. Tried out some strongman style exercises and had the craic doing it!

    Squats:
    Bar
    60kg x5
    80kg x 5
    85kg x 5
    100kg x 5
    110kg x 3

    Calve raises


    Frame walk (160kg) for 30 metres-Basically t bar deads crossed with farmers walk.

    Devils walk frame carry. 50metres.

    Anterior Board pushes.

    Board hamstring pull things 1 and a half circuits.(Single hardest hamstring exercise i've ever done, good god this was invented in the 9th circle of hell)

    Curlzzz




  • Bench:
    Bar x 5
    60kg x 5
    80kg x 3
    90kg x 3
    100kg x 5
    105kg x 3
    110kg x 1

    110kg flew up, I wasn't quite comfortable with the bar in UCD so my positioning was a bit off, next week i'll push on from those numbers.

    Incline Dumbell Press:
    40kg x 8
    40kg x 5
    40kg x5

    Dips
    Bw+10kg x 8
    Bw +20kg x 8
    Bw +20kg x 4

    Incline Flies
    17.5kg x 12
    22.5kg x 8
    22.5kg x 8

    Tricep work.




  • Conventional Deadlift:
    70kg x 3
    110kg x 3
    150kg x 3
    170kg x 1

    The 170 flew up, the gym was packed and guys were waiting on the bar, else I would've gone for 180, but after 4 weeks of trap bar deadlifting i'm delighted with the carry over. Before I would have struggled to get 155kg off the floor.

    Pull ups:
    Bw+10kg x 8
    Bw+ 15kg x 7-8
    Bw x 9/10

    Hypers
    +20kg x 8
    Bw x 12 x2

    Kroc Rows
    45kg x 8
    45kg x 5

    Inverted rows
    3x10

    2 sets of seated curls.


  • Advertisement


  • Thursday:
    Push press:
    Bar
    40kg x 5
    50kg x5
    60kg x 5

    I don't like push pressing, therefore this is the last time I will do it.
    At a loss as to how to switch things up shoulder wise. I might do 6 weeks of seated dumbbells and see how I get on.

    Lat side raises:
    12.5kg x 12
    15kg x 12
    12.5kg x 12

    Face pulls:
    3x12

    Cable side/front/back

    Shrugs:
    3x12 50kg

    Ab roll out
    3x12




  • Squats:
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 3
    110kg x 3
    120kg x 2
    130kg x 1 PR

    Decided I needed to gauge where I was squat wise so I went for a PR. Got 130 and set a PR so I was delighted with that. Won't be long before I get 140 now!

    Hamstring Crawler, 2 rounds.

    Quad extentions: 100kg x 8 x 2

    Calve work.

    Tricep push downs
    BW Dips:
    1x15
    1x8
    1x8

    Light Bis work




  • Bench:
    Bar
    60kg x 3
    80kg x 3
    90kg x 3
    105kg x 4
    110kg x 2( 3 rep was assisted at lockout)

    Completely forgot to go for a single rep, meh.

    Incline Dumbbell Press:
    45kg x 5
    40kg x 8
    40kg x 7-8

    Dips:
    Bw+20kg x 8
    Bw+20kg x 8
    Bw x 10

    Dumbbell Flies:
    22.5kg x 8 x 3

    Tricep pushdowns/reverse pushdowns.




  • Deadlifts:
    70kg x 3
    110kg x 3
    140kg x 3
    160kg x 3
    170kg x 1

    Absolutely pussied out of these due to being tired, ima have to sort that out....

    Pull Ups:
    Bw+15kg x 5
    Bw+ 10kg x 5
    Bw+ 10kg x 5

    Neutral grip:
    Bw x 10

    Kroc rows:
    40kg x 8 x 2

    Seated rows
    80kg x 8 x 2

    Curlz


    Annoyed I didn't better prepare for today, I tired going in and it was a grinder of a session...




  • Few days behind on updating this.

    Seated Dumbell Press:
    22.5kg x 5
    27.5kg x8
    27.5kg x8
    30kg x 8

    Side raises
    15kg x 12
    12.5kg x 12
    12.5kg x 12

    Facepulls

    Shrugs

    Tricep pushdowns.

    Can't remember this really. Alas.




  • Squats:
    60kg x 5
    80kg x 3
    80kg x 3
    100kg x 3
    110kg x 5
    120kg x 5
    100kg x 10 (10 rep pr)

    21s on the leg press.

    Hamstring crawlers

    Calve work.

    Tried different types of pull-ups and what not.




  • Bench:
    60kg x 3
    80kg x 3
    80kg x 3
    Took ages to warm up
    100kg x 1
    105kg x 3
    110kg x 3
    115kg x 1 (Pr)

    Missed the 105 for 5 reps but went on to set a pr. Flew up too so happy with that.

    Incline Db press
    40kg x 5
    30kg x 12
    30kg x 12
    30kg x 8

    Really fatigued after the flat bench.

    Dips:
    Bw x 5

    yep bolloxed.

    Press ups and etc.

    In and out in 30 minutes due to smelly leisure centre closing.




  • Deadlifts:
    70kg x 5
    100kg x 5
    120kg x 3
    150kg x 5
    160kg x 3
    180kg x 1( Conventional Dead Pr)

    Easiest Pr ever, felt good today prolly was a lot more in the tank but I'm liking my progress.

    Weighted Pull ups:
    Bw+20kg x 5
    Bw+20kg x 5
    Bw+10kg x 5(Neutral grip)
    Bw x 8

    Fat Grip Rows
    60kg x 8
    60kg x 5
    60kg x 8

    Really need to work on my grip. The fat gripz were fun but tough to use.

    Upright Rows
    25kg plate 3 x 12

    Seated preachers
    2x12

    Was then hounded out of ucd because of it's stupid rule that students arn't allowed in the gym between 5:30 and 8:20




  • Ohp:
    40kg x 5
    50kg x 5
    55kg x 5
    60kg x 2

    Bleh

    Side raises
    15kg x 12 x 2
    12.5kg x 12

    Posterior cables fly:
    2x8

    Side cable raises:

    Front raises


    Shrugs:
    50kg x 12 x 3

    Dips:
    Bw+20kg x 8
    Bw x 25
    Bw x 8

    Tricep work.


  • Advertisement


  • Saturday:

    A shameful day as far as squats go...

    Bar
    60kg x 3
    80kg x 5
    80kg x 5
    100kg x 3
    110kg x 3
    120kg x 2

    Absolutely felt horrible doing these. I did try low bar style for the 120 but I don't know what I was thinking to be honest...

    Leg press:
    21s

    3x8 (250kg)

    Calve/Ham work.


    Ab roll outs.


    Not my best day. Tired and no motivation going in will kill a man.


Advertisement