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

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...

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Alf Veedersane

Thursday 14/12/2017

A) Pull Ups
5 x 10

Calf Raises
100 reps (26, 21, 19, 18, 16)

C) Tricep Pressdown
5 x 10

D) Reverse Flys
7.5kg x 5 x 10

E) Hamstring Curl
82.5kg x 5 x 10

First time fitting this in at lunch and it worked a treat. 23 mins workout, shower and back at work within 50 mins.

Upped the weight slightly on calf raises (97.5 Giga DOMS) hoping that I won't be visited by the Ghost of Calf DOMS Past in the coming days to the same extent as last week. Not confident of that right now, it must be said.

Last set of pull ups was the full 10 instead of 8+2 as it was last week. Nudged up the weights a touch this week on everything.

No real rest cos I supersetted A and B as well as C and D. Worked up a nice sweat with a side of pump.

Boiler banjaxed so not hot water for shower. They say cold showers are invigorating.

They can go f**k themselves.

[Deleted User]

Oh man I'd go on strike if it was a cold shower. In this weather!

That's super handy for lunchtime.

Alf Veedersane

bluewolf wrote: »

Oh man I'd go on strike if it was a cold shower. In this weather!

That's super handy for lunchtime.

Yeah, to be fair, COH gave the options such that they would fit into the lunch break when I was able to get to them. Supersetting helps as well.

Cold showers are better in theory than practice. It's not just cold water...was ice cold the last 2 days.

Blacktie.

Alf Veedersane wrote: »

Yeah, to be fair, COH gave the options such that they would fit into the lunch break when I was able to get to them. Supersetting helps as well.

Cold showers are better in theory than practice. It's not just cold water...was ice cold the last 2 days.

But the Wim Hofman method!

Alf Veedersane

Blacktie. wrote: »

But the Wim Hofman method!

The Wif Hof method can suck my frozen balls.

Alf Veedersane

Friday 15/12/2017

A1) Lat Pulldown
112.4kg x 5 x 10

A2) Leg Extension
5 x 10

B1) Hammer Curl
12.5kgs x 5 x 10

B2) Lateral Raises
10kgs x 5 x 10

B3) Overhead Tricep Extension
100 reps (24, 23, 19, 18, 16)

Made sure to so that to blow off the post-Christmas Party lethargy. Made a world of difference to my day! And, as it happens, the cold shower probably helped.

Knee wasn't hugely happy with first 3 sets of leg extensions but felt ok after that.

Serious arm pump after the curls and tricep extensions.

TRS30

Could you explain the numbers after B3 Alf?

Alf Veedersane

TRS30 wrote: »

Could you explain the numbers after B3 Alf?

I just have to 100 reps so I figure out what weight that's going to be challenging at and the numbers in brackets are what I did in each set.

Basically just max out the volume.

TRS30

Alf Veedersane wrote: »

I just have to 100 reps so I figure out what weight that's going to be challenging at and the numbers in brackets are what I did in each set.

Basically just max out the volume.

Ah ok got you, fair play being able to work out a weight that will split across 5 sets and still challenges you.

Alf Veedersane

TRS30 wrote: »

Ah ok got you, fair play being able to work out a weight that will split across 5 sets and still challenges you.

It's just about the volume so if I overcook it I can either keep going with as sets as it takes to see out the 100 reps. Or can drop the weight. But I'm going to failure on each one which is the important part rather than the weight.

It's a high volume training block at the start of a training cycle.

WHIP IT!

F*cking hell, Alfonso... first time checking our your Log (she said) in a while... serious work being done, lad!

Alf Veedersane

WHIP IT! wrote: »

F*cking hell, Alfonso... first time checking our your Log (she said) in a while... serious work being done, lad!

After having short run-ins to the last two comps, I wanted to give myself a longer training cycle to build a bigger foundation. So I have been given all of the volume! That said, it's a bit less in this three-week block than the last.

Alf Veedersane

Saturday 16/12/2017

A) Block Pulls (180s rest)
150kg x 12, 11, 10, 10

SSB Squat (120s rest)
97.5kgs x 9, 6, 6

C) Bench Press (90s rest)
72.5kg x 12, 8

D) Barbell Row (60s rest)
67.5kg x 4 x 15

E) Ab Rollouts (60s rest)
4 x AMRAP

Sets on DL were to AMRAP-1 / @9. Glutes were the limiter towards the end of block pulls but they felt solid enough, form-wise, throughout. 7 reps into last set, I thought my 8th would be the last but I pulled it smoothly. Happy with those.

SSB was to AMRAP-1 / @9 at 97.5kg. 5RM on SSB was 100kg so today was going to be a decent marker. First set may have been 9. Second set the pad in the bar came loose and moved the bar a bit on descent and cost me a rep or two. Not as smooth as last week but the moving neck pad threw me. Possibly more than I should have let it.

Alf Veedersane

Monday 18/12/2017

A) High Bar Squat (180s rest)
122.5kg x 10, 10, 9, 9

(Beltless) Snatch Grip RDL (120s rest)
132.5kgs x 9, 9, 8

C) DB Floor Press (60s rest)
30kgs x 17, 9

D) Seated Rows (60s rest)
Ramping up (4 sets) x 12
Dropsets x 2

E) Banded Ab Pulldowns (60s rest)
4 x AMRAP

1 or 2 slightly loose ones on 2nd high bar set but nothing that took too much out of me. 3rd was solid. Last 3 reps of last set were tough! Beetroot face. The rests didn't feel as luxuriously long as they did last week!

Knew as soon as I racked after 1st RDL set I had another in the tank. Happy with the hip hinging!

Floor press was supposed to be with 62.5kg on bar but no free racks so went with 30kg DBs. Possibly harder than with 62.5 on bar cos working other stabilisers as well but it's not hugely relevant because its just about the volume really. Surprised with 17 reps though. Pleasantly.

Threw in some curls at the end because curls.

[Deleted User]

Alf Veedersane wrote: »

Threw in some curls at the end because curls.

i hope they were in the squat rack

Alf Veedersane

bluewolf wrote: »

i hope they were in the squat rack

Not this time.

Next time when I superset them with tricep kickbacks in the rack.

Dtp1979

Alf Veedersane

Dtp1979 wrote: »

.

Thanks! Yeah I was pretty happy with the RDLs.

Alf Veedersane

Tuesday 19/12/2017

A1) Pull Ups
11, 11, 10, 11, 10

A2) Calf Raises
100 reps (27, 24, 22, 19, 17)

B1) Tricep Pressdown
(Pin 9) 5 x 10

B2) Reverse Flys
8kg x 5 x 10

C) Hamstring Curl
85kg x 5 x 10

Upped weight on everything this week. Even on calf raises cos minimal DOMS after last week. Knew I wouldn't get 5x10 pull ups with added weight yet so just got a few additional reps.

Alf Veedersane

Wednesday 20/12/2017

A) Beltless Squat (180s rest)
130kg x 10, 8, 7, 7

GHRs (120s rest)
3 x AMRAP (3 kg DBs each hand)

C) Incline DB Press (90s rest)
62.5kg x 13, 7

D) Face Pulls (60s rest)
4 x 12 (ramping up weight)
2 dropsets

E) Barbell Shrugs
135kg x 4 x AMRAP

Pretty happy with the first squat set. Knees came in too much on the later reps of next two and was better on last set. Have never squatted 130+ beltless so I'm happy enough with 10 reps @9.

Two 3kg DBs in hand for GHRs makes em feel a lot harder.

No messing around with rests. Done in 57 minutes.

Alf Veedersane

Thursday 21/12/2017

A1) Lat Pulldown
115kg x 5 x 10

A2) Leg Extension
5 x 10

B1) Hammer Curl
12.5kgs x 5 x 11

B2) Lateral Raise
10kg x 5 x 11

B3) Overhead Tricep Extension
100 reps

Spent some time rolling along my right quad and getting in around my knee and leg extensions didn't hurt this week. Hadn't done any rolling in ages.

Just added a rep on curls and lateral raises cos I wasn't going to get the 5x10 at next weight up. Triceps got burned off me.

Spent some time doing banded hip abductions through the afternoon to combine two of my favourite things: lying down and watching Netflix.

[Deleted User]

Haha i was foam rolling like 3 times yesterday with kindle or Netflix

Blacktie.

bluewolf wrote:

Haha i was foam rolling like 3 times yesterday with kindle or Netflix

How do you see through the tears?

Alf Veedersane

Blacktie. wrote: »

How do you see through the tears?

If you swear lots, there are less tears.

Alf Veedersane

Friday 22/12/2017

A) Block Pulls (180s rest)
155kg x 11, 10, 8, 8

SSB Squat (120s rest)
100kgs x 9, 8, 8

C) Bench Press (90s rest)
75kg x 11, 7

D) Barbell Row (60s rest)
72.5kg x 4 x 12

E) Ab Rollouts (60s rest)
4 x AMRAP

Didn't feel brilliant - head cold won't f**k right off. That said, I wouldn't say it cost me any reps.

3rd set of block pulls was too inconsistent and tried to think about too much. Need to distil my cues. That felt a bit tough.

Saw myself in the mirror halfway through 2nd set of SSB...Jesus I was pale as f**k. Still though, got more reps across the 3 sets than I anticipated. Good thing about leaving it open is you can take advantage of when it goes well.

Hip crampage galore on bench.

Went to do rows and had lost my straps. Then found them by the lat pulldown where I'd been using them yesterday morning. Good day!

Alf Veedersane

Sunday 24/12/2017

A) High Bar Squat (180s rest)
125kg x 9, 9, 7, 7

(Beltless) Snatch Grip RDL (120s rest)
135kgs x 8, 8, 7

C) DB Floor Press (90s rest)
32.5kgs x 14, 7

D) Seated Rows (60s rest)
Ramping up (4 sets) x 10
Dropsets x 2

E) Banded Ab Pulldowns (60s rest)
4 x AMRAP

Ugh. Wheezing like an asthmatic and coughing like a motherfu*ker. Did not really want to train. That said, I wanted to go and beat the 5x5 high bar I did with 125kg back in May...so there was that.

First set was harder than I'd hoped for and felt a bit drained so had to have a word with myself to not be soft about it. 2nd set was solid. 3rd set was tough from rep 1.

SG RDLs just felt heavy but got through it.

No free racks to floor press in so DBs again. Wavered on left on 15th rep of 1st set and then had to steer it away from my face. Fun and games...

All of the rest now. Hopefully be gone up 2 weight classes by next time I train on Wednesday.

[Deleted User]

Xmas eve workout! Woo
I was gonna go but had stuff to do this morning. Gona rest up and attack on Wednesday

Have a great Christmas and eat all the things

Alf Veedersane

bluewolf wrote: »

Xmas eve workout! Woo
I was gonna go but had stuff to do this morning. Gona rest up and attack on Wednesday

Have a great Christmas and eat all the things

Think I underestimated how.much the cold had drained from me! Butcher it got done

Have a great Christmas!

[Deleted User]

Alf Veedersane wrote: »

Think I underestimated how.much the cold had drained from me! Butcher it got done

Have a great Christmas!

oh yeah - lemsip with whiskey is apparently the business for a cold. give it a go

Alf Veedersane

bluewolf wrote: »

oh yeah - lemsip with whiskey is apparently the business for a cold. give it a go

Not if it was going to save my life would I drink whiskey.

Again...