The past few weeks have been ****. Crazy busy in work, then I got Covid, the i hurt my back around the middle, then I hurt my back on the lower right side. Still managed to get in some light benching throughout all that.
Back still not 100% and my shoulder isn’t fixed either. If I can low bar squat again before Christmas I’d be happy at this stage.
And that's my motivational advice quota for 2021 done
Db bench
29kg x 3 x 8
these were my first attempt at heavy, in a few weeks. Not too bad.
incline Db press
13kg x 2 x 15
15kg x 3 x 15
18kg x 2 x 15
not sure if I ever did these in my life. I cannot explain how weird this movement felt on the first few sets. Keeping it light to start with. I’m sure the movement will become more natural and less weird.
DB Rev flys
2nd November
Bench press
Cadillac bar mid grip
45kg x 10
50kg x 10
55kg x 9
60kg x 6
I was looking up the elite fts cambered Swiss bar to spare my shoulders and came across Chris duffins Cadillac bar. With shipping it was coming in over 1K. No chance.
I found a guy that makes these in co. Meath for 300. He makes an excellent copy in fairness. Top quality.
Can’t move as much weight with it but there’s a Great range of motion with this bar.
Chest supported DB Rev flys 11kg x 5 x 15
BB shrugs 100kg x 3 x 12
Lateral raises 7kg x 4 x 15
Cable push downs x 4 x 15 overhand
Front squat
40kg x 5
50kg x 5
60kg x 3 x 5
Weight was fine. Back not 100% but squats didn’t seem to aggravate it thankfully.
Reverse hyper 30kg x 4 x 12
Leg extension level 2 x 4 x 12
Did you not already have a SSB?
SSB for squat yea. This is for benching.
It’s a carbon copy of the kabuki model in the picture
Oh...you got a copy of the model?
Nice.
Yep
this is what I got from Meath. I hope Chris Duffin doesn’t sue 😬😬😬😬
Incline DB press
20kg x 5 x 12
These were ok. Not too light, just right.
I’ll try stick to alternating these 3 bench variations. Incline DB, straight bar standard and kadallic bar.
Facepulls x 4 x 15
Cable Tricep pushdowns x 4 x 12
Neck x 4 x 20
DB Rev flys 13kg x 3 x 12
30degree Incline DB bench
22.5kg x 4 x 12
Seated row max weight x 3 x 15
BB shrugs 100kg x 4 x 15
Lat raises 7kg x 4 x 17
DB Rev flys 11kg x 3 x 15
Tipping away. Hopefully moving soon and that will mean dismantling this monstrosity of a gym so I’m not dedicating myself to a plan until I’m set back up properly.
Oh yea, I also bought a leg press/hack squat machine. 🙈
Front squats
50kg x 8
70kg x 4
80kg x 3
90kg x 3 x 2
these we’re fairly doable. I’d say I could’ve got another 2 reps on the 90. Leg press arriving today or tomorrow so I’m excited about that. Also picked up a T bar row platform machine thingy for little or nothing. Around 1k new. That’ll be put aside for the new gym.
reverse hyper 50kg x 3 x 15
leg extension level 6 x 3 x 12
Oh yea, I also bought a leg press/hack squat machine
Hmm, moving is hard. Moving with a feckin hack squat machine is harderer. Would you not have held off on the new machine until the moving was done?
i got a dual hack squat leg press for just over 500 euro. It was worth X4 new. It was a deal I couldn’t refuse. Everything else second hand was 800+
It was a deal I couldn’t refuse
Goes without saying, but this was read in a Marlon Brando voice.
Db bench 30dg incline
25kg x 4 x 12
seated row max x 4 x 14
DB Rev fly 11kg x 4 x 17
BB shrugs 120kg x 4 x 12
just remembered it was deadlift day 🤦🏻. Only one deadlift session in a couple of months so I’m out of the habit.
90kg x 3
The third 90 was crap so I moved on. Strength is there though.
Reverse Hyper
60kg x 4 x 15
10kg jump in weight and still very manageable. Great pump and I’ll increase weight again the next day
Leg extension
level 4 x 2 x 15
level 2 x 15
Legs like jelly
Benchpress Kadillac bar
wide grip
60kg x 5 x 8
Seated row Max Weight x 3 x 15
lateral raises 7kg x 3 x 17
Tricep push down x 3 x 15
Db shrugs 40kg x 3 x 12
DB Rev flys 12.5kg x 2 x 15
Spent most of the morning assembling and making the hack squat machine fit. It really is a tidy little machine.
I also convinced myself that the t bar row would fit. I won’t be too devastated if I have to put it in storage for a little while. I’ll see how it goes.
Deadlift
100kg x 6
120kg x 5
140kg x 3
My lower back was tight today and no amount of warming up would loosen it. I was working in a very awkward position all day yesterday. 140 felt like 170 so I left it alone for today.
Leg press 80kg x 3 x 12
nice snd smooth. Just trying it out today plenty of movement to go heavier
Reverse hyper 60kg x 3 x 15
leg extension level 5 x 3 x 15
Incline DB bench
25kg x 3 x 12
DB Rev flys 11kg x 5 x 17
singlehand tricep push downs x 3 x 15
lateral raises 7kg x 4 x 17
T bar row 40kg x 3 x 15
t bar is a lovely piece of kit
90kg x 3 or 4 x 3
massive jump in performance today. These were heavy but completely doable and my technique held up fine. Very happy with these.
leg press
80kg x 110kg x 3 x 10
leg extension
level 2 x 3 x 15
dead
BB Bench press
80kg x 3 x 2
70kg x 3 x 5
60kg x 5
T bar row
40kg x 15
45kg x 2 x 12
Latest additions include :
dumbells 6kg - 35kg
baby 3.08kg 🙂
I think the baby will be lifted more than the dumbells for the next little while
Wahey! Congrats
70kg x 3
100kg x 1
hack squat 40kg x 3 x 5
these are harder than you think, stop judging me
Deadlift 140kg x 3 x 3
reverse hyper 60kg x 3 x 15
a modest workout. I’ll try get a good run together for this year. Not setting any goals for a change
I’m still lifting pretty consistently but not following any plan. No deadlifting at the floor is full of gym stuff waiting to be moved to new premises, which will be soon.
Ive gone back to SSB squatting the last week after a spell of front squatting. I think I’m doing them much better and don’t feel the lower back pressure I did a few months ago. I’m pulling down on the handles and that’s centering the plates better.
I’ve bought a full commercial York power rack for very little. I’m cutting it up snd turning it into a half rack. Really enjoying it. I’m making safety catchers at the moment that would hold 500kg I’d say.
Update
Lifting has taken a back seat to life in the last few months. I’ve moved house, bought more gym equipment, transformed my shed into a kickass gym when is almost ready. Pics will follow. I had to build a 14’ wall, fit ten 8 x 4 slabs overhead on my own and paint AND move the gym equipment from one house to the other, all done in the mornings starting from 5, so I wasn’t exactly laying idle.
My last session a few months ago, I was warming up on bench when a ‘safety bar’, a good 10kg, fell from above my head and caught me on the forehead leaving a 2” gash. Off to A and E. If I had been a few inches further up on the bench then my teeth would’ve been knocked in 🤮.
Today:
Deadlift 120kg x 3 x 3
RDL 80kg x 3 x 6
Hip thrust machine 60kg x 3 x 10
Hopefully this light workout won’t cripple my fresh little glutes with DOMS tomorrow
Bench press 60kg x 5 x 8
db Rev fly 10kg x 4 x 15
tricep machine 22.5kg x 4 x 15
still easing into it. Triceps nice snd pumped. Bench 5 x 8 was ok.
video below and before and after pic. The wall with the unfinished door was the wall I had to build to seperate the shed. The gym isn’t finished yet. Need to move the cable machine out of the rack and build a deadlift platform maybe. Grey floor legs on rack gotta go. It was originally a 3/4 cage that I made into a half rack
Video won’t load.
