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

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  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Wednesday 30/10/2013

    Bench
    57.5kg x 8 x 4

    Felt good. Form has come on a lot and felt strong in the later sets. Had a couple more sets in there.


    DB Incline Bench
    17.5kg x 15
    20kg x 9 / 10 / 7


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Thursday 31/10/2013

    Deadlift
    70kg x 2 x 5
    100kg x 5
    130kg x 2 - I knew here there was probably going to be no PR. Just didn't feel as smooth as last week.
    150kg x 1
    165kg x F - Nah. Bar was going nowhere beyond the 5mm mark above ground.
    160kg x 1

    Reasonably happy. The DL, for me anyway, can be one of those lifts that you can have good days or pathetic days where you're lifting the equivalent of a malnourished kitten. I'd have taken 150 going in.


    Plate-Loaded Lat Pulldown
    60kg x 20
    80kg x 20
    100kg x 15


    Rack Pull
    I've probably done these twice ever and not in about 5 months but I just decided to do them, for better or for worse...
    60klg x 5
    100kg x 3
    130kg x 3 - That was tough. I had expected to go higher than my deadlift but then this is after deadlifting...
    150kg x 1
    170kg x F
    160kg x 1


    Plate-loaded Rows
    60kg x 20
    80kg x 20
    100kg x 12


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Friday 1/11/2013

    Bench (W2D2)
    60kg x 10 x 3 - I've hit 60kg for free a couple of times; once I hit 60 for 5 and the 1RM is 65. But ten sets of triples is something beyond all that, I fellt. But the couple of weeks building towards it and the week or two beforehand concentrating on form has paid off and I'm a lot more solid on the bench now. Next week will be tough though, that's fo' sho.


    Curls
    EZ bar:
    20kg x 15
    30kg x 15
    35kg x 5


    Superset: Lateral Raises & DB Curls

    Lateral Raises
    7.5kg x 15
    10kg x 10
    12.5kg x 10

    DB Curls
    7.5kg x 15
    10kg x 10
    12.5kg x 10


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


    Saturday 2/11/2013



    Squats
    40kg x 10
    60kg x 5
    80kg x 3
    100kg x 1 - Proper PR
    110kg - F
    105kg - F - had it but hesitated at the bottom and then I didn't have it.

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


    Leg Extensions
    Pin 8 x 15
    Pin 10 x 15
    Pin 12 x 15
    Pin 14 x 15
    Pin 16 x 15
    Pin 18 x 15
    Pin 20 x 15


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


    Sunday 3/11/2013


    Barbell Bench (W3D1)
    55kg x 6 x 6


    DB Incline Bench
    20kgs x 15
    25kgs x 7
    30kgs x 2 - I'd have had another in the tank but given the barbell bench week ahead, going to failure wouldn't be clever.


    DB Single Arm Rows
    30kg x 20
    35kg x 15


    Shrugs
    40kg x 3 x 20



    Rear Delt (Pec deck in reverse)
    Pin 3 x 15
    Pin 4 x 15
    Pin 5 x 12


    Pec Deck
    Pin 3 x 30
    Pin 3 x 32

    Felt like my chest had been inflated almost to the point of explosion


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


    Monday 4/11/2013

    Hadn't intended going in but wanted to have a run at 10x10 squats.

    Just went light and tried 55kgs.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Tuesday 5/11/2013

    Bench (W3D2)
    57.5kg x 7 x 5


    Machine Pulldown
    45kg x 20
    60kg x 15
    Then mate suggested a dropset...
    70kg x 15 -> 50kg x 10 -> 30kg x 25 (seemed too light to be worth anything) -> 40kg x 20


    Plate-Loaded Rows
    80kg x 3 x 15 - serious pump in forearms. Didn't expect that.


    EZ Bar Curls
    20kg x 20
    30kg x 10
    20kg x 20


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Thursday 7/11/2013

    I was lying awake for an hour or more before the alarm was due to go offso I decided to get up and go to the gym. I learned a valuable lesson...

    Deadlift
    70kg x 2 x 5
    100kg x 5
    120kg x 5
    140kg x 2

    That valuable lesson: don't go deadlifting in the morning. Anytime I have done it, it's been awful.


    Squat
    40kg x 10
    60kg x 5
    80kg x 3
    100kg x 1
    60kg x 5 x 10


    After work

    Bench
    62.5kg x 8 x 4


    Machine Rows - Close Grip
    55kg x 20
    65kg x 19
    75kg x 12


    DB Curls
    12.5kgs x 3 x 15


    Machine curls to boredom.


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  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Friday 8/11/2013

    Bench
    65kg x 7 x 3
    65kg x 3 x 2

    Needed assistance on last 3 sets but given I'd a 1RM of 65 going in I'm ok with that. Time to rest the chest til next week and see what new 1RM I can set.


    Squat
    40kg x 10
    60kg x 5
    80kg x 3
    90kg x 1
    105kg x 1

    That came out of nowhere. After a physio session in the morning, I thought I'd test drive the looser hips. Started thinking i'd get to 80 and just try to get reps. Boom!


    OHP
    Bar x 10
    30kg x 5
    35kg x 5
    40kg x 3
    45kg x 1
    40kg x 5 / 4


    RDLs
    60kg x 15
    80kg x 15
    110kg x 10


    Despite the initial disappointment in the benching, it was a good session especially feeling how good the squats felt with loose hips. Also, narrowed my stance a bit and felt a lot stronger for it. Happy days.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Saturday 9/11/2013


    Worked triceps and shoulders, to a lesser extent. Lower weight, lots of reps. LOTS.

    And lots of soreness today.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Sunday 10/11/2013

    Barbell Rows
    Bar x 15
    40kg x 15
    60kg x 15
    80kg x 2 x 5
    70kg x 5 x 8
    60kg x 3 x 12

    Planks
    Put 20kg plate on my back and did 3 sets of 30s with 30s rest between them

    First time doing it with weight added - didn't think 30s sets would be as hard as they were, especially the last one.


    Chin-ups
    BW 5 x 5


    Plate-loaded rows
    90kg x 3 x 15


    Face Pulls
    Pin 5 x 15
    Pin 6 x 15
    Pin 7 x 15

    First time doing those an' all. Felt it working the muscles harder than I expected.


    Machine Pulldowns

    60kg x 3 x 15


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Monday 11/11/2013

    With what felt like a new set of hips and buoyed by the good session of squatting I'd had after the last physio session, I went in for some squatting.

    Squats
    Bar x 10 - I noticed straight off the bat that I was practically hitting the ground with my ass at the bottom. Never have I had so much depth in a squat. I know it was only the bar but it did bode well.
    40kg x 10 - this feels deadly
    60kg x 5
    80kg x 3
    90kg x 1
    100kg x 1
    107.5kg x F - Didn't control it properly on the way down and lost it at the bottom. But it felt light as a feather coming out of the rack so I was definitely going again.
    107.5kg x 1 - BOOYAH! Felt easier than it should. Which, in hindsight, makes me think I should have kept going. But at least I'll be fresh for an assault later in the week.
    80kg x 3 x 5


    Seated Calf Raise
    50kg x 15
    70kg x 15
    100kg x 10 - the sharp twinge in my left calf meant it was probably best to leave it at 10 reps.


    Seated Leg Press
    110kg x 15
    130kg x 15
    150kg x 15



    Training will have to take a back seat this week because chartership interview but Friday will (hopefully) bring some PRs.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Bull**** bench session. Hit a PR of 70kg but failed on 75. Needed small bit of assistance on 72.5 but it's still a fail. Pissed off, big stylee. Faffed about with DB presses, curls, trap bar shrugs like someone with ADHD after that. Left Raw pissed off. But i'll just go back and rebuild.


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  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Sunday 17/11/2013

    Tested the 1RM the last few times I squatted so decided to dial it back a little today and go for reps.

    Squats
    40kg x 10
    60kg x 5
    80kg x 3
    100kg x 2 x 2
    90kg x 10 - goosed.
    90kg x 5
    80kg x 10


    RDLs

    70kg x 15
    90kg x 15
    110kg x 5 - form was starting to slip so I stopped at 5


    OHP (I was in the squat rack so why not)

    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 5 - was happy with that since 47.5 is my 1RM
    40kg x 2 x 5


    Seated Leg Press
    110kg x 10
    130kg x 10
    150kg x 10
    160kg x 10
    170kg x 10


    Mind has been cleansed of Friday's efforts.


  • Registered Users Posts: 11 doug3932



    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...

    Great workout!The best advice I have is to keep it simple and ease back into it, remembering that your body will need some time to build back some strength and endurance.  Be kind to yourself!  You're getting back on track and that's enough for now.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    doug3932 wrote: »
    Great workout!The best advice I have is to keep it simple and ease back into it, remembering that your body will need some time to build back some strength and endurance. Be kind to yourself! You're getting back on track and that's enough for now.

    Thanks.

    *hugs*


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Monday 18/11/2013

    Tested out a program mate is using that sets out three sets for each muscle group thus: high weight/low reps, medium weight, medium reps and low weight/high reps.

    Took a bit of playing around with weights to find what your was for high, medium and low reps.


    Flat Barbell Bench
    40kg x 12
    50kg x 8
    60kg x 5
    65kg x 3 / 2 / 2 - I had intended getting a set of 65/5 but my right shoulder felt fatigued.


    Incline Bench
    90s rest on these

    40kg x 10
    50kg x 8
    50kg x 6
    50kg x 5

    Right shoulder just wasn't having it. Oh well.


    Pec Deck
    45s rest between sets

    Pin 5 x 3 x 20


    EZ Bar Curls
    35kg x 4 x 5 - concentrated on really strict form since the prescribed number of reps was low.



    Low Cable Curl
    20 x 12
    30 x 12
    40 x 10


    Preacher DB Curls
    10kg x 15 - too light
    12.5kg x 3 x 15


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Wednesday 20/11/2013

    Squats
    40kg x 10
    60kg x 5
    80kg x 3
    100kg x 3 - in hindsight I had another 1 or 2 reps in me there. Not sure why I didn't go for it. But it's my first time hitting a triple at 100 so I'll take it
    100kg x 2
    90 kg x 3 x 5


    RDLs
    70kg x 15
    90kg x 15
    110kg x 3


    Superset: Leg Extensions & Hamstring Curls

    Leg Extensions

    Pin 12 x 15
    Pin 14 x 15
    Pin 16 x 15
    Pin 18 x 15


    Hamstring Curls

    Pin 8 x 15
    Pin 9 x 12
    Pin 10 x 12
    Pin 11 x 9


    Incline Leg Press
    150kg x 10
    190kg x 10
    230kg x 10
    280kg x 10


    Seated Calf Raise
    50kg x 13
    70kg x 13 - twinge in left calf didn't feel marvellous and not wanting to do a job on it, I didn't jump to the intended 110kg for last set
    90kg x 10


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Friday 22/11/2013

    Decided to pretend to workout..

    Deadlift
    70kg x 2 x 5
    100kg x 5
    120kg x 5
    140kg x 3
    150kg x 1


    Squat
    40kg x 10
    60kg x 5
    80kg x 3
    100kg x 3


    Bench
    40kg x 20
    50kg x 15
    60kg x 3 x 5


    Dips
    BW x 10
    +15kg x 9
    +20 kg x 7
    +25 kg x 4 / 3


    Superset: Pull Ups (Neutral Grip) & 21s

    Pull Ups
    3 sets to failure

    21s
    3 sets with 25kg

    Biceps were on fire.


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


    Saturday 23/11/2013



    OHP
    Not sure why I did these because I knew my shoulders weren't up to much
    30kg x 5
    35kg x 5
    40kg x 2 x 3


    Skullcrushers
    35kg x 3 x 10



    Arnold Press
    12.5kg x 3 x 10


    Close Grip Bench
    30kg x 10
    40kg x 10
    50kg x 5
    60kg x 3 / 2 / 2


    Cable Tricep Extension
    Pin 4 x 3 x 15


    Pec Deck
    Pin 6 x 2 x 20
    Pin 5 x 20 / 15


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


    Sunday 24/11/2013



    Pull Ups (Proper Grip)
    BW x 7 / 6 / 7 / 7


    Rack Pulls
    60kg x 10
    100kg x 6
    120kg x 6
    130kg x 6
    120kg x 3 x 6


    Plate-loaded Rows
    40kg x 15
    80kg x 10
    100kg x 3 x 10


    Lat Pulldown
    60kg x 15
    70kg x 3 x 15


    EZ Bar Curls
    30kg x 8
    35kg x 4 x 5


    Seated Hammer Curls
    10kg x 10
    12.5kg x 10
    10kg x 3 x 10


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Monday 25/11/2013

    Squats
    40 x 8
    60 x 5
    80 x 3
    100 x 1
    110 x F - hesitated at the bottom and lost it. Twice. F**k!
    100 x 3
    90 x 5


    OHP
    Bar x 10
    30 x 5
    40 x 5
    45 x 2 - felt surprisingly good so left it at 2 reps
    50 x 1 - PR
    52.5 x F - thought i had it. I didn't.
    50 x 1


    Lunges
    3 sets of 20 with 25kg DBs


    Incline leg press
    150 x 10
    200 x 10
    250 x 10


    Went in feeling confident...expecting to get a 110 squat. Disappointed with how it went. Need to back myself more on my top sets at squats. Diaappointment slightly mitigated by PR on the OHP.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Wednesday 27/11/2013

    Squats
    Warm ups
    60 x 5 x 5


    DB Incline Bench
    15kg x 10
    20kg x 7
    25kg x 3 x 7
    28 x F - mostly because I broke my arse laughing at a joke mate made and just managed to not drop the DB on my face
    28kg x 5 quickly followed by 15kg x 10


    Pec deck
    Pin 6 x 3 x 20
    Pin 6 x 20 -> Pin 4 x 20 -> Pin 3 x 20


    EZ Bar Curls
    Back against the wall: 35kg x 3 x 5



    Home for pork chops. Nom.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    A summary of the last few days since the last entry look a little something like this:

    Squats
    80kg x 3
    100kg x 3 x 3
    90kg x 5

    Also tried some front squats on Friday - first time in nearly a year, I think. Just wanted to test out weight and try to check out a bit of form. Got 60kg fine and just lost 70kg with shoddy form (leaned forward) but will work on that now for a bit.


    Jump Squats (with bar on the back of the shoulders)
    15kg x 10
    20kg x 10
    30kg x 3 x 10


    Good Mornings
    30kg x 3 x 12


    Pull Ups
    BW x 8 / 7 / 7 / 6


    Barbell Rows
    75kg x 4 x 7


    Plate Loaded Rows
    100kg x 3 x 11


    Lat Pulldown
    75kg x 3 x 15


    OHP
    40kg x 5
    45kg x 3 x 5
    40kg x 7


    Bench
    62.5kg x 4 x 5
    62.5 x 4 - was supposed to be 5 x 5 but losyt the bar path on the very last rep and needed a little assistance to get it back up. Still, relatively happy with that


    DB Incline Bench
    20kg x 10
    25kg x 5 / 7


    The last 6-8 weeks I've been averaging 4-5 hours sleep and trying to maintain 4-5 workouts a week. Adrenaline has all but run out now so I'm going to take a break for a week or so and get some recovery in.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Friday 6/12/2012

    Squats
    Warm ups
    100kg x 1
    105kg x 1
    110kg x 1 - a proper battle. I'd like to say I looked it in the eye and conquered it but I leaned that touch too far forward and found myself in a battle I didn't want to fight...but fight I did and finally got through the sticking point. Used up so much energy in that, I hadn't anything left for anything higher.



    RDLs

    60kg x 10
    80kg x 10
    100kg x 10
    120kg x 6


    OHP
    30kg x 5
    40kg x 5
    45kg x 3
    47.5kg x 2
    52.5kg x 2 x F
    50kg x 2
    45kg x 5 / 4



    Front Squats

    30kg x 5
    40kg x 5
    50kg x 5
    60kg x 3
    70kg x 1
    80kg x F - I'd like to think form let me down but the legs were a bit tired so it was just down to me not being strong enough
    75kg x 1



    Good Mornings

    Bar x 12
    30kg x 12
    40kg x 3 x 12


    Jump Squats

    Upped it from the 30kg bar the last time
    35kg x 3x 10 - my legs were on fire.


    Good session, all in all. Well, nothing brilliant but happy enough to come back with that


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  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Saturday 7/12/2012


    Bench
    Warm up
    60kg x 5
    60kg x 3 x 7


    Pull Ups (proper grip)
    BW x 8, 8, 7, 6


    Barbell Rows
    40kg x 15
    60kg x 12
    75kg x 4 x 8


    DB Incline Press
    15kg x 15
    20kg x 12
    25kg x 7, 5, 6
    15kg to failure


    Plated-loaded Lat Pulldown
    60kg x 15
    80kg x 3 x 15


    Chest Flyes
    Pin 6 x 3 x 20


    Plank
    3 sets of 30s with 30s rest between with 25kg on my back - very tough.


    Wasn't feeling the love from my chest today so that part of today was a bit pants but c'est la vie.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Sunday 8/12/13

    Hadn't intended going in but I was bored at home and it seemed like a better idea than kicking back on my recliner (it wasn't).

    So in I went and tried a few deadlifts that were pretty rubbish - my hamstrings weren't having it because they were sore after Friday.

    So I left it and just fannied about for a while doing some light squats and stuff.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Monday 9/12/2013

    Took shoulders and triceps and had 3 exercises working each using high weight/low reps, moderate weight/moderate reps, low weight high reps and rest between the sets timed accordingly.

    OHP
    Warm up sets
    45kg x 4 x 5


    Superset: Skullcrushers & Lateral Raises

    Skullcrushers (Incline)
    35kg x 3 x 10

    Lateral Raises
    7.5kgs x 3 x 15


    Dips
    BW x 10
    +15kg x 7, 6, 6

    Would normally be expecting more but jesus the triceps started to tire fast.


    Arnie Presses
    12.5kgs x 3 x 10


    Cable Tricep Extensions
    50kg x 15
    60kg x 2 x 15
    70kg x 2 x 15



    Good workout. It takes a bit of playing around with weights to see what weight will get you the number of reps and sets you're looking for


  • Registered Users Posts: 3,783 ✭✭✭RidleyRider


    Dips first, they're more important:)


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Dips first, they're more important:)


    Ideally, that's how it would have gone down but power racks anmd squat racks can be hard to come by in the evening so when I saw onefree, I pounced. Still, I'd been looking at hitting about 8 reps for 3 sets and 15kgs on the belt is where I'm at for that so what I did get is fine considering I'd done OHPs and skullz before I got to dips


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Thursday 12/12/2013

    Squats
    40kg x 5
    60 kg x 5
    90kg x 2
    105kg x 2
    105kg x 1
    95kg x 5
    100kg x 3


    RDLs
    70kg x 12
    90kg x 12
    110kg 10
    130kg x 3 - form was starting to give so I stopped after 3


    Front Squat
    40kg x 5
    50kg x 5
    60kg x 3
    70kg x 3 x 3 - didn't think it was wise to just keep testing, even though I'm relatively new to it. Found those hard enough even with a 1RM of 75kg.


    Good Mornings
    45kg x 3 x 12


    Walking Lunges
    40kg easy bar on my back
    3 sets of 20


    Seated Calf Raises
    50kg x 15
    75kg x 15
    100kg x 10


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Friday 13/12/2013

    Superset: Pull-Ups & BB Bench Press


    Pull Ups
    BW x 9, 8, 8, 8

    Bench Press
    65kg x 5 x 5 - Kind of a PR. 1RM of 70 and managed 5x5 at 65. Happy enough with that.


    Barbell Row
    60kg x 12
    77.5kg x 5 x 6


    DB Incline Bench

    17.5kg x 12
    22.5kg x 10
    25kg x 3 x 7


    Single Arm DB Rows
    30kg x 15
    35kg x 12
    40kg x 10
    30kg x 15


    Incline DB Flyes
    10kg x 3 x 15


    Plated Lat Pulldown
    60kg x 15
    85kg x 3 x 15


    Machine Chest Press
    Three sets to failure


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    OHP
    47.5kg x 3 x 5
    47.5kg x 4 - was supposed to be 4 x 5 but failed on last rep.


    Arnie Press
    12.5kg x 4 x 11


    Lateral Raise
    9kg x 3 x 15


    Dips

    +15kg x 3 x 8


    Skullcrushers
    35kg x 10 / 10 / 7 - what I'd thought were beads of sweat were tears from my triceps.


    Cable Tricep Extension


    Pin 6 x 3 x 15




    Edit: Decided to curl 10 x 10 with 22kg straight bar at home. Had only done 10 x 10 once and couldn't remember what weight was so didn't go high. At least now I've a reference point.


  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Tuesday 17/12/2013

    Dying with a dose so said I'd just see how things were.


    Squats
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 3
    105kg x 2
    100kg x 1 - well that felt sh*t!
    90kg x 5
    80kg x 5


    Jump Squats
    45kg x 3 x 10 - ugh


    Glute Machine
    60kg x 12
    70kg x 12
    80kg x 12


    Machine Seated Leg Press
    110kg x 10
    130kg x 10
    150kg x 10
    170kg x 10


    Felt like a harder session than normally would but reasonably satisfied, all things considered.


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  • Registered Users Posts: 24,564 ✭✭✭✭Alf Veedersane


    Wednesday 18/12/2013

    Bench

    So I started to loosen up and the little twinge I'd noticed when I opened the door at home this morning hadn't gone away. Warmed up with the bar and the front delt was pretty sore but I thought I'd be able to lift through it. 40kg set was alright but I thought it might have started to ease. No chance. 60kg x 3 set didn't fill me with hope. It was just going to hurt like hell.

    67.5kg x 5 - got through it and didn't feel like the bar wasn't going to make it back up but christ it was unpleasant.
    67.5kg x 5 - two sets down but it's not getting easier and the hot poker is burning a hole through my shoulder. Can I do 3 more sets?
    67.5kg x 3 - the answer was no. The end of the third set I started to feel like it might not go back up if I lowered it to my chest again so I rackedt he bar.

    All in all, I'm not too disappointed. The sets were actually fine but the pain in my shoulder was just hurting too much. A few weeks ago after Smolov Jr on the bench, I overreached on the test day and finished with a 1RM of 70kg. A couple of solid sets of 5 at 67.5 is a definite improvement.


    Pull Ups (proper grip)
    BW x 9, 8, 8, 8


    Barbell Rows
    77.5kg x 4 x 7


    EZ Bar Curls
    25kg x 7 x 10 - ran out of time so couldn't do 10 x 10


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