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I don't know what I'm doing but I know what I've done

  • #2
    Registered Users Posts: 24,326 ✭✭✭✭ Alf Veedersane



    As a result of consistently losing my log book, I decided to keep a log here for myself and probably the general amusement of others :)

    Currently 6ft tall and about fluctuate between 67-69 kg. Relative novice at all this, to be honest.

    So, here goes.

    Took the afternoon off work so I had time to give the legs a good going over.

    Squats

    Bar x 10

    40 x 10

    60 x 5

    80 x 3

    90 x 6

    80 x 10

    70 x 10

    60 x 10



    Leg Extensions / Hamstring Curls 'super' set

    Extensions:

    Pin 12 *15

    Pin 14 *15

    Pin 20 *15

    Pin 16 *15

    Pin 20 *15

    Hamstring Curls:

    Pin 7 x 15

    Pin 8 x 15

    Pin 12 x 8

    Pin 10 x 12

    Pin 12 x 8



    Standing Calf Raises

    Pin 6 x 15

    Pin 7 x 15

    Pin 7 x 15

    Pin 8 x 15

    Pin 8 x 15



    Incline Leg Press

    50kg x 15

    70kg x 15

    90kg x 15

    110kg x 10

    90kg x 10



    Seated Machine Calf Raises

    30 kg x 5 x 15



    Glute Machine

    Each leg got a dose of the following:

    60kg * 15

    62.5kg * 15

    65kg * 15

    67.5kg * 15

    70kg * 15

    Really had to have a word with myself to convince my head to keep me therefor the full five sets.

    Spaghetti legs the whole way home. I can't feel my legs anymore. I can feel a burning sensation in their place though...


«13456786

Comments

  • #2


    Barbell Rows
    Bar x 15
    40 x 12
    60 x 10
    80 x 5 (last 3 reps were bit shítty though)
    70 x 8
    60 x 10
    60 x 8

    Overhead Press
    30kg x 5 x 8

    Machine Lat Pulldown
    55kg x 15
    60kg x 14
    65kg x 12
    75kg x 8

    Seated Machine Row (Horizontal grip)
    55kg x 15
    60kg x 12
    65kg x 10
    70kg x 10

    Plate-Loaded Row (vertical grip…or whatever the technical term is)
    45kg x 15
    60kg x 10
    70kg x 8

    Neutral-grip Pull-ups
    + 15kg x 4/3/2/2

    Dips
    +15kg x 6/7/6/7

    Dumbbell Flat Bench
    20kg x 10
    26kg x 4
    22.5kg x 5




    Stop!

    Dinner time! :pac:


  • #2


    Fannied about a bit this morning.

    Dumbbell Incline Bench Press
    20kg x 4 x 8

    Dumbbell Incline Rows
    26kg x 4 x 10

    Standing EZ Bar Curls
    30kg x 4 x 10

    Skullcrushers
    30kg x 4 x 8

    Dumbbell Shrugs
    32.5kg x 4x 15

    Overhead Press
    35kg x 4 x 5


  • #2


    which one were you???


  • #2


    COH wrote: »
    which one were you???

    The one with the rolled-up newspaper under my arm with the red carnation on my jacket.

    Actually, it was yesterday morning.


  • #2


    20:42 for 5km.

    First bit of running in a while so I'll take that.


  • #2


    Still a bit of a lag between entries here and the present tense 'cause I've the last few pages of the since-been-lost log book.

    Squats

    Bar x 10
    40 x 10
    60 x 5
    80 x 3
    110 x 2 – not even close to depth. Maybe a half squat..
    100 x 5 – little closer to depth. Maybe a ¾ squat
    90 x 7
    80 x 10
    70 x 12
    60 x 12


    Leg Extensions / Hamstring Curls 'super' set

    Extensions:
    Pin 12 *15
    Pin 14 *15
    Pin 20 *15
    Pin 16 *15
    Pin 20 *15

    Hamstring Curls:
    Pin 8 x 15
    Pin 9 x 15
    Pin 12 x 8
    Pin 10 x 13
    Pin 12 x 8


    Standing Calf Raises

    Pin 6 x 15
    Pin 7 x 15
    Pin 7 x 15
    Pin 8 x 15
    Pin 9 x 15


    Incline Leg Press

    50kg x 15
    70kg x 15
    90kg x 15
    110kg x 2 x 10


    Seated Machine Calf Raises

    35 kg x 5 x 15

    Glute Machine

    55kg * 15
    60kg * 15
    65kg * 15
    70kg * 15
    75kg x 15


    All of the above was done for each leg.

    Reluctantly.

    =====================================


    DB Flat Bench Press

    17.5kg x 12
    20kg x 8
    22.5kg x 3x 8


    Dumbbell One-Arm Rows

    25kg x 15
    30kg x 15
    30kg x 3 x 10


    Preacher Curls

    25kg x 5 x 15


    Upright Row

    20kg x 12
    25kg x 10
    20kg x 3 x 15


    Russian Twists Holding 15kg Plate

    3 x 20


    Machine Crunches

    55kg x 12
    60kg x 12
    55kg x 12


    Dips

    BW x 10
    +10kg x 7
    +15kg x 7/6/6


  • #2


    More catch-up:

    Squats

    Bar x 10
    40 x 10
    60 x 5
    80 x 3
    100 x 5 – Again, a few inches shy of depth
    90 x 6
    80 x 8


    Leg Extensions / Hamstring Curls 'super' set

    Extensions

    Pin 13 *15
    Pin 16 *15
    Pin 20 *15

    Hamstring Curls:

    Pin 8 x 15
    Pin 10 x 12
    Pin 12 x 8


    Seated Leg Press

    75kg x 15
    87.5kg x 15
    100kg x 10

    Newish machine in Raw. Hadn’t used it before because I preferred the incline one. Plenty in the tank after those three sets but time was against me finding out what I should be aiming for.

    Legs/body didn’t really play ball today. I’m going toi put them on eBay and get myself some new ones.

    ================================

    Standing OHP

    Bar x 10
    30kg x 5
    37.5kg x 5
    45kg x 2
    40kg x 2 x 5


    DB Flat Bench

    17.5kg x 10
    20kg x 5
    27.5kg x F – just wasn’t going up today (said the actress to the bishop)
    25kg x 4
    22kg x 6


    Dips

    BW x 10/9/10/10


    Machine Crunches

    55kg x 4 x 12

    Today was just a little bit meh. Happy enough with the OHP though.

    ===================================

    Machine Lat Pulldown

    55kg x 15
    60kg x 13
    65kg x 10
    70kg x 8


    Machine Row (horizontal grip)

    50kg x 15
    55kg x 13
    60kg x 10
    65kg x 8


    Pull Ups (Neutral grip)

    BW x 7/6/6/5


    Plated Rows (alternating sides)

    40kg x 15
    50kg x 15
    60kg x 12
    70kg x 8


    Chest Press

    20kg x 10/12/12


  • #2


    Fast forward to Friday 20/9/2013


    Deadlift
    60kg x 2 x 5
    80kg x 5
    100kg x 3
    110kg x 3
    120kg x 1
    130kg x 2
    140kg x 1

    Definitely had another 2-3 reps in the 140 - it came up surprisingly easy - but my form wasn't great so going to dial back again and do some more work on the form.


    Superset: Upright Rows & Side Bends

    Upright Rows:
    30kg x 4 x 10

    Side bends:
    42.5kg x 4 x 20 (2 sets each side)


    Shrugs
    42.5kg x 4 x 10


    Wrist Curls
    30kg x 4 x 10

    Russian Twists
    20kg x 3 x 20


    Was pretty happy with that session.


  • #2


    Barbell Bench Press
    Bar/40kg x 10
    50kg x 7
    55kg x 6 / 7
    50kg x 8
    45kg x 9

    I'd been having a little form problem so dialled back the weight to get out more reps and try to rectify it. Think it went well enough from that point of view.


    Single Arm Dumbbell Rows
    25kg x 20
    30kg x 20
    35kg x 12
    30kg x 2 x 15


    Dumbell Incline Bench Press
    15kg x 15
    20kg x 6
    22.5kg x 4
    20kg x 5

    Superset: Pull-ups & Dips

    Pull-ups:
    BW x 7 / 5 / 5 / 5

    Dips:
    BW x 6 / 7 / 7 / 7


    Chest Press
    To failure, twice.


    Not a bad day at the office but I've had better. Bit tired going in, which didn't help.
    Some rest and I'll be back in order.

    I hope.


  • #2


    Squats

    Bar/40kg x 10
    60kg x 5
    70kg x 5 x 7

    Good work on the form and making sure I did certain things made the later reps feel easy


    RDLs
    60kg x 10
    80kg x 10
    100kg x 3 x 5

    Could feel my form starting to break beyond the 5 reps on the RDLs so instead of doing one set of 10 I did 3 sets of 5.


    Standing Calf Raise
    Pin 7 x 15
    Pin 9 x 15
    Pin 11 x 10


    Superset: Leg Extensions & Hamstring Curls
    Extensions:
    Pin 12 / 14 / 16 / 20 x 10

    Hamstring Curls:
    Pin 8 / 9 / 10 x 10
    Pin 12 x 8


    Seated Leg Press
    100kg x 15
    120kg x 15
    140kg x 15


    Seated Calf Raises
    40kg x 3 x 10


  • #2


    Warm-up: Walked to the gym.

    Pull-Ups & Dips
    Pull-Ups:
    BW x 10 / 8 / 7 / 6 (31)

    Dips:
    BW x 13 / 12 / 12 / 11 (48)


    Barbell Rows
    Bar x 15
    40kg x 12
    60kg x 10
    80kg x I'm not even counting any of those poxy reps
    70kg x 8
    60kg x 10
    50kg x 15
    did 3 sets of 5.


    Plated Lat Pulldown
    70kg x 18
    80kg x 14
    90kg x 10
    100kg x 7


    Seated Cable Row
    Pin 6 / Pin 7 / Pin 8 x 15


  • #2


    Friday 27/9/13

    Incline Bench
    Bar x 12
    40kg x 10
    50kg x 5

    Not feeling 100% on the incline bench so moved to flat bench


    Flat Bench DB Press
    15kgs x 20
    20kgs x 10
    25kgs x 2 x 7
    28kgs x 3


    Superset: Lateral Raises & Chest Flys

    Lateral Raises
    7.5kgs x 2 x 15
    7.5kgs x 20

    Chest flys
    10kgs x 3 x 15


    Superset: Skullcrushers & Curls

    Skullcrushers
    30kg x 3 x 12

    Curls
    30kg x 3 x 12


    Then curled 'til I cried.

    ===============================

    Saturday 28/9/13

    Squats

    Bar/40kg x 10
    60kg x 5
    75kg x 7 x 5


    RDLs

    60kg x 10
    80kg x 10
    100kg x 10


    Lunges

    30kg bar on shoulders x 3 x 20



    First time I've done lunges in a month of Sundays and Jesus H Christ the DOMS.


    ===================================

    Sunday 29//9/13

    Pull Ups
    Hold at top for 10 seconds x 4
    Wide grip pull-ups (BW) x 3 x 5


    Close Grip Bench
    Bar x 15
    30kg x 15
    40kg x 10
    50kg x 7
    60kg x 1


    Plate-loaded Rows
    Both sides at the same time rather than alternating
    40kg x 15
    80kg x 15
    120kg x 10


    Superset: Upright Rows & Front Raises

    Upright Rows
    25kg x 3 x 15

    Front raises
    7.5kg x 3 x 15

    Then I was handed the 20kg bar for more upright rows to make sure it hurt...


    Seated DB Curl to Arnold Press
    10kgs x 3 x 15


    Dips
    BW x 15
    +15kg x 7 / 8


  • #2


    Monday 30/9/13

    Mostly core stuff:

    Shrugs: (Bar + 90kg) x 4 x 12
    Side bends: 45kg x 4 x 20
    Russian twists: 4 x 20 with 20kg plate
    Plank: 3 x 75s
    Machine crunches: 55kg x 3 x 12

    ===========================

    Tuesday 1/10/13

    EnduraSpin...1 hour


    In you face, Lance. I didn't need EPO!


  • #2


    Wednesday 2/10/13

    Squats
    The plan was to do ten sets of trips at 80kg as the rebuilding efffort continued. Wasn't sure what effect, if any, the spinning on Tuesday would have had on my efforts.

    Bar/Bar/40kg x 10
    60kg x 5

    80kg x F - Got my ass to the grass on the second rep and it stayed there. Had nothing in my glutes and hams, in particular, to drive back up. Just nothing. The tank was empty. Re-racked, tried again. same again. deloaded to 60.

    60kg x 5 x 8

    Legs running on fumes. Of course the sensible thing would be to call it a day and go put my feet up. But I'm prone to bouts of not being sensible.


    RDLs
    60kg x 10
    80kg x 10
    100kg x 10


    Seated Leg Press
    Not sure what the hell I was thinking doing this but it was all ok 'cause I dropped the weight that I'd normally do. Should have had a word with myself at this stage.

    90kg x 15
    110kg x 15
    130kg x 15


    Part of me was glad I saw out that session. The other part of me thinks/knows I was a spa for doing it.


  • #2


    Friday 4/10/2013

    Barbell Bench
    Bar x 12
    40kg x 15
    50kg x 10
    55kg x 7 / 5
    50kg x 7

    Form has improved a lot and left elbow has stopped flaring out as much when the heavier weights come on. Been dropping off weight to work on that lately so it looks as though it has started to pay dividends.


    Superset: Incline DB Bench Press & Incline Bench Rows

    DB bench press
    15kgs x 15
    22kgs x 8
    25kgs x 4

    Incline DB Rows
    25kgs x 3 x 15


    Superset: EZ Bar Curls & Skullcrushers

    EZ Bar Curls
    30kg x 3 x 13

    Skullcrushers
    30kg x 13 / 10 / 11


    Finished with a couple of sets of chest press to failure.

    ====================================


    Saturday 5/10/2013

    Deadlift
    60kg x 2 x 5
    80kg x 5
    100kg x 3
    120 x 2
    140kg F
    140kg x 1

    I'll take that. Felt kinda sh*tty going in with a cold that won't do one but got to 120 and it felt handy. Then gravity booted me up the hole. Second attempt was wojus. Form fell apart at the start but I locked it out. Eventually.


    Superset: Upright Rows & Side Bends/B]

    Upright Rows
    30kg x 4 x 10

    Side Bends
    45kg x 4 x 20 (2 sets each side)


    Superset: Russian Twists & DB Shrugs/B]

    Russian Twists
    20kg plate x 4 x 20

    Shrugs
    47.5kg x 4 x 10


    Wrist Curls (using fixed weight bar)
    30kg x 4 x 10

    Reverse Wrist Curls (using DBs)
    7.5kgs x 3 x 10

    ==================================

    Sunday 6/10/2013

    Pull Ups
    5 x 5


    Close Grip Bench
    Bar x 10
    30kg x 15
    40kg x 10
    50kg x 2 x 5


    Plate-loaded Rows
    40kg x 20
    80kg x 20
    120kg x 10
    80kg x 10 (wide grip - others were narrow)


    Superset: Upright Rows & Lateral Raises

    Upright Rows
    25kg x 3 x 15

    Lateral Raises
    10kg x 3 x 10


    Curl to Arnie Press
    10kg x 3 x 15


    Dips
    BW x 10
    +15kg x 8
    +20kg x 5
    +25kg x 3


    Finished with a couple of sets on the machine pulldown to failure.


  • #2


    Monday 7/10/2013
    69kgs

    Squats
    80kg x 11 x 3

    I lost count of how many sets I'd done at the 7/8 mark so I did another one to make sure. Then I realised I'd done one too many and my legs thanked me.


    RDLs
    60kg x 12
    80kg x 12
    100kg x 10

    Lunges with DBs
    17.5kgs x 2 x 20

    Hadn't enough time to get a third set of lunges in


    Felt really good about that workout. Really good. It's not that the squats were the heaviest I'd done and they were only triples but they the whole lot just felt easier than I had expected and I felt my form was as good as it has ever been on them.


  • #2


    Wednesday 9/10/2013

    Squats
    Bar x 2 x 12
    40kg x 10
    60kg x 6
    70kg x 6 x 6


    Barbell Bench Press
    Bar x 10
    40kg x 10 / 8
    60kg x 5
    50kg x 10
    55kg x 7
    50kg x 10


    Chin Ups
    BW x 2 x 8


    Curls
    25kg x 3 x 20



    Was just glad to get in and work off one of the shi**iest days I can remember in a long time.


  • #2


    Thursday 10/10/2013

    Had gear with me so said I'd pop into Raw for a run.

    3.65 mins in 15 mins - didn't want to tire legs out.

    Said I'd faff about on something so got a squat rack and did some OHPs.

    Bar x 2 x 10
    30kg x 5
    40kg x 3
    45kg x 2
    47.5kg x F
    I wasn't in the mood to not get it so I went back and pushed it up with less of a fight than I had expected.

    Saw a dude was waiting for a rack so I stood out, did some BW dips (15, 10, 11) and went home.


    ==================

    Friday 11/10/2013

    Squats
    Bar x 2 x 10
    40kg x 10
    60kg x 5
    80kg x 8 x 4


    Barbell Rows
    Bar x 15
    40kg x 12
    60kg x 5
    80kg x 4 + 1 shi**y rep toi make 5
    70kg x 10
    60kg x 12

    Best set at 80kg I've done in a long long time. Possibly ever.


    Machine Pulldowns
    55kg x 12
    60kg x 12
    65kg x 10


    Now for a few welcome days in sunnier climes.


  • #2


    So, after 4 days of soaking up some sun and sangria, it was back to the gym about 2 hours after the plane landed.

    Squats
    Warm up with bar, 40kg, 60kg
    85kg x 10 x 3

    Could have been worse, could have been better.


    RDLs
    60kg x 15
    80kg x 15
    100kg x 10


    OHP
    Bar x 2 x 10
    30kg x 5
    35kg x 5
    40kg x 3
    45kg x 2
    50kg x 2 x F - In hindsight I should have just tried to go for 47.5 for reps but I got carried away
    40kg x 3 x 5


    Lunges
    20kg DB each hand x 3 x 20


    Machine Crunches
    60kg x 12
    65kg x 12
    70kg x 12

    Almost got sick there at the end...


    Wrapped it up with a couple of sets of external rotations


  • #2


    Friday 18/10/2013

    Time constraints meant that this morning's session was a shortened one. The intention is to go in after work.

    Also, I learned a valuable lesson. Following up Wednesday's squats with RDLs and lunges wasn't wise. Was feeling it this morning.

    Anyhoo...

    Squats
    Warmed up with bar, 40kg, 60kg
    75kg x 6 x 6


    Dips
    BW x 10
    +20kg x 4 x 5

    Was pretty happy with that.


    Curls to Arnie Press
    12.5kg x 3 x 10


  • #2


    Friday 18/10/2013

    After work...

    Was stiff all day and I've had this head cold for a while so I didn't expect much from the workout. Going into Raw felt like an achievement in itself...

    Deadlifts

    60kg x 2 x 5
    80kg x 5
    100kg x 3
    120kg x 3 - felt better than I expected. Stuck with the double overhand grip too. The bar is coming up nicely.
    140kg x 2 - eh, after the struggle to get 140 the last day I deadlifted, I'm thinking "WTF?" as the bar comes up smoothly and form is good. Could have gone for reps but I stopped at 2.
    150kg x 1 - PR muhfugga! I reckon I could have had another one in me cos while locking out took a bit at the top, it wasn't the apocalyptic struggle I expected. But I had an attempt at 160 coming so had to leave something in the tank...
    160 kg - failed. Got the bar off the ground but it stopped and said "Not tonight, Josephine". Still, though. I got a proper buzz having a genuine attempt with what looked like much more metal on the bar than I ever had before



    Superset (Tri set?): Curls, Upright rows, Planks

    Curls (30kg EZ bar)
    3 x 15

    Upright rows (30kg EZ bar)
    3 x 10

    Planks
    3 x 75s



    Superset: Russian Twists & Side Bends

    Russian Twists
    20kg plate x 4 x 20

    Side bends
    47.5kg x 4 x 20 (2 sets each side)


    Good session. Buzzed off the DL PR for the night.

    ==============================================

    Saturday 19/10/2013

    Squats
    Warm up with bar, 40kg, 60kg
    80kg x 7 x 5


    BB Bench
    45kg x 6 x 6 - started Smolov Jr...


    Barbell Rows
    Bar x 15
    40kg x 10
    60kg x 5
    80kg x 5
    70kg x 10
    60kg x 12


    Close Grip Pulldown
    Pin 6 x 15
    Pin 7 x 12
    Pin 8 x 10


    Tricep Pushdown
    Pin 6 x 15
    Pin 7 x 15
    Pin 8 x 15


  • #2


    Nice deadlifting dude :cool:


  • #2


    In a fit of pigue, the phone was flung to the floor when the alarm went off and I got up a bit later so hadn't much time.

    Which means I'll be back in for accessory work after work.


    Anyhoo,

    Squats

    Warmed up with bar, 40kg, 60kg
    85kg x 8 x 4

    Ugh. It was like a scrappy 1-0 win where the winner was a poxy deflection. A win nonetheless but it was not pretty.

    Bench
    Warmed up
    47.5kg x 7 x 5


  • #2


    Monday 21/10/2013

    After work accessory stuff.

    Superset: Dips & Pull-ups

    Dips
    +15kg x 8 / 7 / 7 / 7 (29)

    Pull-ups (neutral grip)
    BW x 11 / 8 / 6 / 7 (32)


    Superset: Glute machine & EZ bar curls

    Glute machine
    55kg x 15
    60kg x 15
    65kg x 15
    70kg x 15

    Curls
    30kg x 4 x 15


    Front raises (DBs)
    9kg x 4 x 15


  • #2


    Wednesday 23/10/2013


    Squats
    Warm ups
    90 x 10 x 3

    Couple of times I was a little loose with form and leaned a bit too far foward and gave myself a harder struggle to get back up but overall I was happy enough.


    Barbell Bench
    Warm ups
    50 x 8 x 4


    Was going to walk out but looked at the clock and had 5 minutes to spare so...


    Wide-grip plated rows
    70kg x 5 x 10


  • #2


    Thursday 24/10/13

    Hadn't intended on being in today but the rage from dealing with incompetence had to be worked out somehow so in I went.

    Bench
    Warmed up
    55kg x 10 x 3

    OHP
    Bradford pressed the bar for a bit to loosen up the shoulders
    30kg x 5
    35kg x 5
    40kg x 3 x 3
    45kg x 2

    Barbell Rows
    40kg x 12
    60kg x 10
    70kg x 5 x 8

    Shrugs (with hex bar)
    105kg x 10
    125kg x 2 x 10
    145kg x 2 x 8


    Rage had subsided a little.


  • #2


    So I've been feeling like sh*t all day and I've been awake since the wee hours but I ended up going to Raw anyway, against my better judgement.

    Deadlift
    Went barefoot for the first time. Wasn't sure how that'd feel.

    70kg x 2 x 5
    100kg x 5
    130kg x 2 - Coming in I thought I might grind out a 120 lift, realise I made the wrong decision to come in and take myself off home. But that came up nicely. Plenty of reps in the tank there!
    140kg x 1 - Came up nicely again. WTF? This sh*t is on!
    155kg x 1 - Pretty sure I'd have ground out another rep there but after knowing I had 160 in me last week, I left a little in the tank.
    160kg x 1 - Booyah! Knew that was all that was in it today so tried no more.


    Bench (W2 D1)
    Warm up
    50kg x 6 x 6


    Dips
    No faffing about...went at these straight after the bench and went for 3 sets to failure. Jesus, the triceps were on fire.


    Planks
    3 x 75 secs
    After a few posts on another thread recently, I've started incorporating planks a lot more and christ they work.


    Home for some food and some rest.


  • #2


    Just over 6 wks ago, I got out of hospital after spending 3 days hooked up to a drip and a heart monitor. It's meant a bit change in a lot of things but in that 6 weeks I've made a lot of changes and improvements and I'm approaching the best shape of my life and that's produced good results in workouts.


  • #2


    Felt like shít when I woke up this morning but it's Saturday so it's time to go.

    Squats
    Some warming up.
    60kg x 5
    80kg x 3
    90kg x 2
    100kg - F
    100kg x 1 - First one wasn't deep enough. Second was. Just
    90kg x 10 - That was tough but hadn't done that many reps in one go with 90 before
    80kg x 10
    70kg x 10


    RDLs
    60kg x 15
    80kg x 15
    100kg x 10


    Lunges
    20kg DBs in each hand
    3 sets of 20


    Bollixed.


  • #2


    Tuesday 29/10/2013

    AM

    I hadn't intended to squat but after 3 weeks of it in pretty much every session, I was on autopilot and went over to the empty power rack staright away and had gone through some warm up before I realised. So I said I'd drive on anyway.

    Squats
    Bar warm up
    40kg x 5
    60kg x 5
    80kg x 3
    90kg x 2
    95kg x 1
    100kg x 1


    Bench
    Warm up
    52.5kg x 7 x 5


    Superset: Pull ups & Dips

    Pull Ups
    BW x 10 / 7 / 5

    Dips
    BW x 10
    +20kg x 6
    +25kg x 3

    All in all, it wasn't pleasant. This cold is in its 4th week now and the lack of sleep is draining me.

    That said...


    After work

    Tri-set: Jump Squats, Planks & Press-ups

    Jump Squats
    3 sets of 25 jump squats with 5kg medicine ball performed as though was shooting for a 3-pointer in basketball, touching the ball off the ground at the bottom of the squat

    Planks
    3 x 75s - the last one was a killer

    Press ups
    3 x 20


    I had intended to go and do a superset of curls and skullcrushers but no benches free. There was, however, a squat rack and I wanted to have a gfo at squatting barefoot for the first time. Had no belt so I knew it was just a tester..

    Squats
    40kg x 10
    60kg x 5
    80kg x 3
    90kg x 1
    95kg x 1


    Superset - Plated Rows: Close Grip & Wide Grip

    Close Grip
    60kg x 20
    80kg x 15
    100kg x 10

    Wide Grip
    60kg x 20
    80kg x 15
    100kg x 10


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