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Curling in the squat rack.

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  • Friday
    Variation of curls 10x10
    Dips: 10x10

    Seated Db press : 3x10
    Seated Lt raise: 3x10

    Sunday
    30* Db press 27.5kg 10x10
    Lat pull down 10x10

    45* cable fly 3 x10
    Facepulls 3x10




  • Havn't updated this in a while. I finished off 6 cycles of GVT, it was a success. Gained 2 inches on my legs, 1.25 on my chest. 0.6 inches on my arms. So happy enough with it and according to the body calipers i'm down 1% bf. Weight is up to 93kg, up from 91. Could have eaten bigger but life got in the way.

    Anyway.

    Bench:
    60kg x 5
    80kg x3
    90kg x 1
    100kg x 5
    100kg x 5
    100kg x 5

    Did a strict 3-1-2 tempo with these, happy enough, felt nice to lift something heavy.

    Incline Db press:
    40kg x 6
    40kg x 6
    40kg x 6

    Dips
    Lack of dip belt meant I had to hold the Db between my legs which I hate

    20kg x8
    20kg x 6
    20kg x 6


    Tricep Pushdowns
    3x8 -stack




  • Deadlifts:
    Bar
    50kg x 5
    90kg x 5
    110kg x 3
    130kg x 3
    160kg x3
    160kg x 3
    160kg x 3

    Pull ups
    Bw x 5
    Bw+10kg x 5
    Bw +10kg x 3(+2 at bw)

    Single Arm Rows:
    35kg x8 x3


    Hiit:
    Rower 30sec on/30secs off.



    My power off the floor from deadlifts is up, however my lockout/lower back strength is down as is my grip. Hopefully I can rectify this in the coming weeks.

    Pull up strength is also down. Once again I hope to rectify this.




  • Standing Ohp:
    Bar
    40kg x 5
    50kg x 5
    60kg x 3 x 3

    Easy enough.

    Seated Db press:
    30kg x 5 x 2

    Dips
    Bw x8x2

    Latraise/Facepulls/shrugs




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

    Switched to a wide stance low bar style, it's different but I think i'll give it a go.

    SLDL:
    60kg x6
    60kg x 6
    80kg x 6
    80kg x 6


    Quadex/calveraises


    First day back heavy squatting(for me) in a long time. Twas nice.


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  • Bench:
    Bar
    60kg x 3
    60kg x 5
    80kg x 3
    90kg x 1
    102.5kg x 3
    102.5kg x 3
    102.5kg x 3

    Found it hard to get tight, was using a crap bar but that's no excuse.

    Incline db press:
    40kg x 5 x 3

    Dips:
    Bw+20kg x 5 x 2
    Bw+ 25kg x 5

    Reverse pushdowns/lat raise




  • Deadlifts:
    Bar
    60kg x 5
    60kg x 5
    100kg x 3
    120kg x 1
    140kg x 1
    165kg x 3
    165kg x 3
    165kg x 3

    Grand.

    Pull Ups:
    Bw+10kg x 5 x3

    Nice to be back to this.

    Single Arm Rows:
    40kg x 8 x 3




  • Went training on an empty stomach, never a good idea but managed it!

    Ohp:
    40kg x 5
    50kg x 3
    60kg x 1
    62.5kg x 3
    62.5kg x 3(3rd rep was a slight push)
    62.5kg x 3( Pushed on 2 of these)

    Meh, could be better, lack of food i'm hoping.

    Db Shoulder press:
    30kg x 5 x 2

    Latraise/facepulls/shrugs




  • Squats:
    50kg x 5
    70kg x 5
    100kg x 1
    100kg x 1
    115kg x 3
    115kg x 3
    115kg x 2(Failed on 3rd rep)

    Form was all over the place here, ima find someone knowledgable to fix mah squat.

    Front squats:
    50kg x 5
    60kg x 5
    70kg x 3
    80kg x 3

    These were easy, heaviest 've ever gone on front squats and was delighted with these, easily could've gone to 90+ but the gym was closing!




  • Did a lot of stretching over the last few days. Ima keep it up and hopefully see results.

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

    Incline Db press:
    40kg x 5
    40kg x 5
    40kg x 5

    Dumbbells jump from 40-50 in the leisure centre I was training in, frustrating enough, would've liked 42.5kgs

    Dips:
    Bw+25kg x 5
    Bw+25kg x 5
    Bw+30kg x 5


    Pushdowns/Lat raise


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  • Deadlifts
    60kg x 5
    100kg x 3
    120kg x 1
    140kg x 1
    150kg x 1
    170kg x 1
    170kg x 1
    170kg x 1

    This was supposed to be 170 3x3, but I was shattered and just didn't have the energy for it.

    Pull Ups:
    Bw+12.5kg x 5 x 3

    Single arm Db row:
    40kg x 8 x 3

    Curlz/2 set of lat pulldown




  • Ohp:
    40kg x 5
    50kg x 5
    65kg x 2

    Rotator wasn't up for this, didn't want to force anything, so I played it safe and went for Dbs.

    Db Press:
    30kg x 5
    30kg x 5
    30kg x 5
    30kg x 5

    Latraise/facepull/shrugs




  • Good day, squats felt good and powerful. Back to high bar just cause.

    Squats;
    Bar
    50kg x 5
    70kg x 5
    90kg x 3
    100kg x 1
    120kg x 3
    120kg x 3
    120kg x 3

    Front squats;
    80kg x 3
    80kg x 3
    80kg x 3




  • What made you change back to high bar lad?






    JoeyDoh wrote: »
    Good day, squats felt good and powerful. Back to high bar just cause.

    Squats;
    Bar
    50kg x 5
    70kg x 5
    90kg x 3
    100kg x 1
    120kg x 3
    120kg x 3
    120kg x 3

    Front squats;
    80kg x 3
    80kg x 3
    80kg x 3




  • Bench:
    Bar
    60kg x 5
    80kg x 3
    90kg x 1
    100kg x 1
    107.5kg x 3
    107,5kg x 3
    107.5kg x 3

    Solid.

    Incline DB press:
    40kg 3x5

    Dips:
    Bw+30kg x 5
    Bw+30kg x 5
    Bw+35kg x 5

    I'm gonna pr on these dips soon enough.

    Lat raise/pushdowns.




  • Deadlift:
    50kg x 5
    90kg x 5
    130kg x 3
    175kg x 3
    Flew up delighted.
    175kg x 1

    Felt something tweak in my hamstring, didn't want to risk a tear so I stop deadlifting here in the interest of self preservation.

    Pull Ups:
    Bw+15kg x 5 x 3

    Single Arm db rows:
    40kg x 8 x 3




  • Db shoulder press:
    25kg x 5
    32.5kg x 5 x 3

    latraise/facepull/shrugs.




  • Squats:
    Bar
    60kg x 5
    80kg x 5
    100kg x 3
    125kg x 3
    125kg x 3
    125kg x 3

    Front squats:
    85kg x 3
    85kg x 3
    85kg x 3

    Hypers:
    +15kg x 10 x 3




  • Had a vomiting bug thursday, had no food all day, so I spent all day trying to "refeed" , was lacking power today,frustrating to say the least.

    Bench:
    Bar
    60kg x 5
    80kg x 3
    90kg x 1
    100kg x 1
    110kg x 3
    110kg x 2.5,tiniest bit from lockout
    110kg x 2 miss lockout

    Frustrating, but i'm putting it down to illness.

    Incline Db
    40kg x 5 x 3

    Dips:
    Bw+35kg x 5
    Bw+35kg x 5
    Bw+40kg x 3

    Should've got the 5...

    Pushdown/kickbacks/latraise




  • Weird day.

    Deadlifts:
    Bar
    60kg x 5
    100kg x 3
    140kg x 3
    160kg x 1
    180kg x f
    This was weird, it flew up and then just fell out of my hands. I had no chalk but even then this was surprising. We left it after this.

    Weighted Pull Ups:
    Bw+20kg x 5 x 3

    Boom, busted these out .

    Single Arm rows:
    40kg x 8 x 3

    Lat Pull down
    1x12

    Bicep stuff


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  • Today I started German Body Composition training in the attempt to cut bodyfat. I've changed up my diet to something that resembles Paleo and am trying to be as strict as I can. I started today at 93.5kg and 15% bf according to the callipers.

    A1: 45* Db press 40kg x 6
    A2: 45* Db press 25kg x 12
    A3: 30* Db press: 15kg x 25

    My shoulders were sore from sunday so unfortunately I had to drop the weight on the last "Set"

    B1: Chin ups+10kg x 6
    B2: Bent over Rows 60kg x 12
    B3: Facepulls x 25

    This was all very painful due to the amount of lactic acid build up. But if Poliquin is to be believed, it's a more effective fat burning pathway than aerobic. I'm doing this program in particular as a favour to a friend, who will be keeping track of measurements and what not for me. I'm might even be getting a free Dexa scan out of it!




  • A1: Squat 90kg x 6
    A2: Lunges x 12
    A3: Leg Extensions x 25

    X3

    B1: Prone Leg Curl x 6
    B2: Romanian Deadlifts x 12
    B3: Hyperextensions x 25(Ouch)

    x3




  • Decided to log my 5/3/1 boring but big challenge.

    Military press:
    41kg x 5
    47kg x5
    54kgx8

    Bench press
    60kg 5x10

    Pull up variant.
    5x10

    Found the first day pretty easy but I'll stick to the percentages and see how it goes. Deadlifts and squats tomorrow.




  • Tuesday:
    Deadlifts
    Warm up.
    112kg x 5
    130kg x 5
    148kg x 10

    Squats.
    65kg 5x10

    Core
    Ab wheel 2x20
    Russia. Twists w/15kg 2x20
    Hanging leg raises 1x20




  • Thursday

    Bench.
    73kg x 5
    84kg x 5
    95kg x 9

    Should've got 10 was fatigued due to an early start and lack of food.

    5x10 Press 32kg

    Db Rows
    30kg 5x10




  • Friday:
    Squat
    Warm up.
    82kg x 5
    95kg x 5
    107.5kg x 10.

    Deadlift.
    85kg 5x10

    Core.




  • Monday:
    Ohp.
    45kg x 3
    51kg x 3.
    58kg x 6.

    Bench
    60kg 5x10

    Pull ups 5x10




  • Tuesday.
    Deadlifts
    120x3
    137.5 x3
    155x8

    Easy enough. Couldve stayed going, callous ripped unfortunately.

    Squat
    62.5kg 5x10

    Core




  • Thursday.
    Bench
    80kg x 3
    90kgx3
    102.5kg x 8.

    Shoulder press 5x10

    Db rows 5x10


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  • Squat
    90x3
    102.5 x 3
    117.5kg x 10

    Easy as pie.

    Deadlift. 85kg 5x10.

    Serious pumpage.


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