Sets of faahve

Mr. CooL ICE · 19-05-2023 07:56AM

SSB: 90kg x 12, 12, 8, 12. Dunno what happened on 3rd set; just felt wrecked. Took some MTFU and completed my last set properly.

BB lunge: 40kg x 12, 12, 8, 8. Just absolutely wrecked. Not sure why.

Seated calf raise: 4x12 @ 40kg. Grand. Leg extension/curl machine was busy so did calves first.

Standing calf raise: 4x12 @ 20kg. Grand.

Leg extension: 1x12 @ 30kg and 3x15 @ 35kg. Hard. Supersetted with below

Hamstring curl: 25kg x 15, 15, 15, 12. Hard.

Have eaten properly and had a decent sleep. Just chalking it down to being a bad day.

Mr. CooL ICE · 22-05-2023 08:21AM

This is going to be my last week going PHUL. I'm starting a new job from next week and I won't be able to dedicate the same 4 days to this routine. Which is a shame, because this routine has definitely benefitted me.

Bench: 4x3 @ 85kg. Really, really was my absolute limit. Gonna have to dial this back a bit going forward.

Incline DB bench: 4x10 @ 22.5kg. Tidier than last week.

Pullup: BE x 7, 8, 7, 7. Happy.

BB row: 60kg x 5, 2x5 @ 70kg, 1x5 @ 60kg. Felt weak. Weight was pushing me around at 70, so dropped back.

OHP: 3x8 @ 35kg. Same weight as last week because I wanted to see if it was a fluke. Completed it, but was hard.

EZ skulls and curls: 3x10 @ 23kg. Same weight, still hard. Bleh

Mr. CooL ICE · 23-05-2023 08:12AM

Squat: 4x3 @ 120kg. Have also reached my limit here. Form was solid, at least.

Deadlift: 1x3 @ 140kg. Recorded and paid attention to my warmups this time. Kinda got the hang of what I was doing wrong last week (tilt pelvis to pull on hamstrings until feet feel heavier), but still not 100% convinced it was right. Video showed a slightly rounded back that I didn't have once upon a time. Decided to do one top set instead of 4, and called it. Disappointed.

Leg press: 4x15 @ 100kg. Lower back started to get sore here so maybe it wasn't dodgy deadlifts hurting me the last two weeks? Called it after 4 sets, instead of the intended 5.

Hamstring curl: 4x10 @ 25kg. Grand.

Seated calf raise: 4x10 @ 42.5kg. Grand.

Annoying day. At least squats felt good.

Mr. CooL ICE · 25-05-2023 07:29PM

As it is my last week on PHUL, I decided to push the weight on some accessories and be on the lower end of the rep ranges.

Incline bench: 4x8 @ 55kg. Grand.

DB chest fly: 4x10 @ 15kg. Grand. Coulda gone for more reps.

Cable row: 4x15 @ 71kg. Grand.

One-arm DB row: 25kg x 10 and 30kg x 8, 8, 8. Grand.

Lateral raises: 4x10 @ 7.5kg. Could afford extra rests so was able to do better on these.

Incline curl: 4x10 @ 10kg. Grand.

Tricep extension: 4x12 @ 23kg. Grand.

Lots of 'grand' today. Not bad, considering I had been working on the garden before the gym.

Mr. CooL ICE · 09-06-2023 07:58AM

Haven't trained in just over two weeks. Trying to get used to new schedule of job. Unlikely I'll be able to fit in anything beyond 3 days/week with one of those being a short session.

Paused SSB squat: 3x8 @ 80kg. Think this is my first time with this specific variation. Grand.

RDL: 3x8 @ 80kg. Bit too easy. Wasn't quite snatch grip, but was widening my grip as the sets went on.

OHP/pullup superset: 3x5 @ 40kg and 3x6 @ BW. Grand.

BB lunges: 3x5 @ 40kg. Strength-wise, fine, but I was kinda imbalanced.

More greasing the groove than anything else. Also trying to suss out how much time it takes to do the above.

Mr. CooL ICE · 14-06-2023 09:24PM

Short Wednesday session. Upper only.

Bench: 4x8 @ 65kg. First time benching in approx 3 weeks so was bound to be a bit weak. Couldn't have asked for more than this tbh.

One-arm DB row: 4x10 @ 22.5kg. Grand.

Lateral raise: 4x12 @ 5kg. Grand.

Did some facepulls and tricep extensions at whatever weight that made my muscles kinda tired for 15 reps.

Better than nothing.

Mr. CooL ICE · 21-06-2023 07:44PM

Forgot to log for Monday 19th.

Paused SSB: 4x8 @ 80kg. Too easy. Should have gone heavier.

Stiff leg DL: 4x3 @ 100kg. Dunno what happened, but became drained of energy and couldn't get my head right.

OHP/pullup: 4x5 @ 40kg/ 6 @ BW. Grand.

Split squat: 5s @ 20kg. Practised these with bodyweight at home and got a great stretch out of them, so just sussing them out with a barbell.

Again, better than nothing.

Mr. CooL ICE · 21-06-2023 07:54PM

Bench: 4x8 @ 67.5kg. Easier than expected. Cool.

Incline DB bench: 4x10 @ 20kg. Grand.

One arm DB rows: 50reps each arm with 20kg. Grand, but tiring the way i did it.

Lateral raise: 4x12 @ 5kg. Grand.

Finished with 15s on facepulls and tricep extensions.

Grand evening.

Mr. CooL ICE · 23-06-2023 08:07AM

Paused SSB squat: 3x8 @ 90kg. Threw some extra weight on the bar because Monday was far too easy. Moved well but absolutely exhausted me.

RDL: 4x10 @ 90kg. Grand

OHP/pullup: 3x6/6 @ 40kg/BW. Was exhausted at this stage so this was tough.

Leg press: 3x15 @ 75kg. Wanted to do leg extension/curls but machine was being used. Grand.

I'm getting tired very easily these days. Don't think having two weeks off training can explain this; must be the heat and/or humidity

Mr. CooL ICE · 26-06-2023 06:12AM

Paused SSB squat: 4x8 @ 90kg. Actually completely the sets i intented on Friday and it was easier to move. Progress.

RDL: 4x10 @ 90kg. Too easy.

OHP/pullup: 3x6 @ 40kg/BW. Grand.

Leg extension/curl: 20/20 and 20/18 @ 25kg/20kg. Legs were tired doing these.

Grand day. It's 5C lower than Friday so could explain why things were easier.

Mr. CooL ICE · 03-07-2023 08:25AM

No session in a week due to family commitments.

Paused SSB squat: 3x8 @ 90kg. Same weight but felt way heavier.

RDL: 3x10 @ 100kg. Up in weight. Felt it in my hammies big time after first set. Usually takes a few hours.

OHP/pullup: 3x6 @ 40kg/BW. Grand.

Leg extension/curl: 30kg/25kg for 15/15, 15/15 and 15/11. Hard.

Another case of 'something is better than nothing'.

Mr. CooL ICE · 05-07-2023 08:07PM

Bench: 4x8 @ 65kg. Hadn't benched last week so this seemed right.

Lateral raise/one arm DB: 3x 12/12 @ 5kg/27.5kg. Laterals fine but rows hard.

Finished with 3x15 facepulls and tricep extensions at whatever weight.

Kids were a nightmare to put to bed so got to the gym late. Had to make this a really short session.

Mr. CooL ICE · 07-07-2023 08:03AM

Paused SSB squat: 3x8 @ 95kg. Heavy.

Deadlift: 1x3 @ 130kg. Haven't pulled from the floor, aside from getting RDLs se up, in over a month. Just wanted to see where my beltless was at. Was surprisingly ok.

OHP/pullup: 3x7 @ 40kg/BW. Grand.

Belt squat/45 raise: 2x15 @ 50kg/BW. Messed up the belt squat weight and thought it was 100kg. It was easy and only knew why afterwards .

Something is better than nothing.

Mr. CooL ICE · 10-07-2023 07:39AM

Paused SSB squat: 3x8 @ 100kg. Milestone achieved. Grand.

RDL: 2x10 @ 100kg. Same weight but less sets as last week.

OHP/pullup: 3x8 @ 40kg/BW. Happy with this.

Leg extension/curl: 30kg/25kg for 2x15. Hard.

I was completely drained this morning and had to rest extra long between sets, which meant cutting back on sets overall. Strength was there; energy wasn't. I'll take it.

Mr. CooL ICE · 12-07-2023 07:51PM

Bench: 4x8 @ 70kg. Up from last week. Happy with this.

Incline DB bench: 3x10 @ 22.5kg. Grand.

One arm DB row/lateral raise: 4x10/12 @ 27.5kg/5kg. Rows grand but laterals hard.

Facepulls and tricep extensions to finish, as per usual

No rushing this evening so no need to skip anything. Nice.

Mr. CooL ICE · 14-07-2023 06:18AM

Paused SSB squat: 4x6 @ 102.5kg. Yeah, those 5kg jumps weren't going to last forever.

Deadlift: 3x5 @ 120kg. Was good. Beltless. This year, I've had trouble being consistent with more than 3 reps but this was fine. Now to do it with some actual weight...

OHP/pullup: 3x5/8 @ 42.5kg/BW. Grand. Will make pullups weighted next time.

Leg extension/curl: 3x15/10 @ 35kg/30kg. Urgh.

Something being better than nothing is better than being weaker than i was last week.

Mr. CooL ICE · 19-07-2023 08:14PM

Family commitments meant nothing on Monday.

Bench: 5x6 @ 72.5kg. Up from last week but too heavy for 8s. 6s still hard.

Incline DB bench: 10, 9, 8 @ 25kg. Bit off more than i can chew here. Probably didn't help i used a bench with a slightly higher incline than last week.

One arm DB row/lateral raise: 4x10/12 @ 30kg/5kg. Rows harder than last week but laterals still hard.

Facepulls, tricep extensions and 5xBW pullups to finish. Threw in the pullups because I didn't train Monday.

Mr. CooL ICE · 21-07-2023 08:00AM

Paused SSB squat: 3x6 @ 105kg. Was going to do 3x8 @ 100kg because I missed Monday but went up from the last time regardless. It was hard. So hard, that I opted against a 4th set.

RDL: 3x8 @ 110kg. Was kinda hard, but I expected it to be harder. Happy.

OHP/weighted pullup: 3x6/5 @ 42.5kg/5kg. First time doing weighted pullups in literally years when I was about 10kg heavier BW. Happy that a set of 5 felt like piss.

Ab wheel/DB split squat: 3x8/10 @ BW/10kgs (20kg). Decided to switch it up because I never train abs directly. Dis gonna be sore.

Mr. CooL ICE · 24-07-2023 07:37AM

Paused squat: 5x3 @ 100kg. Beltless. Haven't LB squatted in about two months so decided to see where my form was at. Kept losing lower abdominal tension between reps and my head wasn't always upright. So a bit to work on. But the good news is that strength was there.

Deadlift: 3x5 @ 130kg. Meant to do 125kg but got plates mixed up. Happy it felt as easy when it did.

OHP/weighted pullup: 3x7/6 @ 42.5kg/5kg. Hard and hard. Still happy.

Leg extension/curl: 40kg x 20 and 30kg x 8. These were kinda AMRAPS because i had an ohjesuslookatthetime moment.

Good day after a tiring weekend

Mr. CooL ICE · 28-07-2023 07:48AM

Forgot to post this on Wednesday...

Bench: 1x1 @ 85kg and 3x6 @ 72.5kg. Single just to see where my top-end strength was at and the 6s were still hard.

Incline DB bench: 13, 10, 10 @ 22.5kg. Went down in weight and thought it would be easier than it was. Oh well.

One arm DB row/lateral raise: 3x10/10, 10, @ 30kg/7.5kg. Rows grand and went up in weight with laterals because I can't be on 5kg forever. They were hard as expected but I'm happy with them.

Facepulls and tricep extensions before going home.

Mr. CooL ICE · 28-07-2023 07:53AM

Squat: 5x3 @ 110kg. Beltless. Just practicing consistent repping. Happy to report that it's coming together fast and strength is there more than expected.

RDL: 3x8 @ 115kg. Grand. Happy.

OHP/weighted pullup: 3x8/7 @ 42.5kg/5kg. Absolute limit on OHP and hard on pullups. Still happy.

DB split squat/ab rollout: 3x 10/8 @ 10, 12.5, 15/BW. Split squat easy but abs on fire.

Mr. CooL ICE · 31-07-2023 07:37AM

Squat: 4x3 @ 115kg. Beltless. Didn't have time to do any more because I messed up my morning routine.

Deadlift: 2x2 @ 150kg. Beltless. Just seeing how my top end strength is. Happy.

OHP/weighted pullup: 3x5/8 @ 45kg/5kg. OHP was harder than expected and completed pullups, but not happy with form.

Leg extension/lying leg curl: 2x20/15 @ 40kg/25kg. Hard.

Good day after another tiring weekend.

Mr. CooL ICE · 02-08-2023 08:21PM

Got to gym late because children were a nightmare.

Bench: 1x1 @ 90kg and 3x4. @ 80kg. Single because I'm a moron without a plan and backoffs for same reason.

One arm DB row/lateral raise: 3x10 @ 32.5kg/7.5kg. Rows hard and laterals better than last week.

Facepulls and dips because I fancied something different. Did 3x10 @ BW on dips and jad room to spare, so could easily do weighted if i wanted. Happy with that.

Mr. CooL ICE · 04-08-2023 07:51AM

Poor time management meant i got to gym late.

Squat: 1x1 @ 130kg and 3x3 @ 120kg. Threw on a belt this morning and see previous post about not having a plan.

Deadlift: 1x3 @ 155kg and 2x3 @ 140. The 155 was sort of a rep PR for me. I did 160x8 while doing JTS AI (albeit with awful form) and have done 170x3, but these were all at a higher bodyweight. This is a double bodyweight for reps PR. Kinda happy.

OHP/weighted pullup: 2x6/8 @ 45kg/5kg. OHP was still hard and still not happy with pullups form. Only two sets due to time.

Was hoping to get more done considering i won't be training on Monday. Oh well. Better than nothing.

Mr. CooL ICE · 09-08-2023 08:08PM

Bench: 1x1 @ 92.5kg and 4x4. @ 77.5kg. Grand.

One arm DB row/lateral raise: 3x8 @ 30kg/10kg. In hindsight, i wasn't happy with my rows form last week so back down in weight and staying strict. Laterals up in weight because 7.5kg wasn't a challenge any more.

Dips/pullups: 3x10/5 @ BW/BW. Dips because why not and pullups because I didn't do any on Monday.

Facepulls to finish. Didn't bother supersetting with any tricep-ey because I already did dips.

Grand evening, despite the humidity.

Mr. CooL ICE · 11-08-2023 07:49AM

Squat: 5x3 @ 110kg. Beltless, just because.

RDL: 3x8 @ 110kg. Grand. Bit too easy, if anything.

OHP/weighted pullup: 3x5/5 @ 45kg/5kg. Upper body just felt weak today so i held back a bit.

Leg extension/curl: 3x15/12 @ 45kg/25kg. Grand.

Mr. CooL ICE · 14-08-2023 08:52AM

Decided to change things up a notch for a few weeks. Will do 4 sets of 4-6 on a main lift (gonna include dips), 6-8 on accessories and will deadlift on Wednesdays.

Squat: 4x6 @ 105kg. Beltless. Can't do triples forever. Felt good.

Weighted dip: 4x6 @ 5kg. Was a little too easy. Unweighted sets of 10 were simple so this isn't a surprise. Will move up next time.

Leg extension/lat pulldown: 4x8 @ 55kg/59kg. Leg extension PR or something. Grand. Had more in the tank but not 100% happy with form.

Triceps extension/one arm DB row: 4x8/8 @ 29kg/27.5kg. Rows less than last time because they felt weak during warmup. Everything ended up being grand altogether.

Mr. CooL ICE · 16-08-2023 08:21PM

Deadlift: 6, 4, 5, 4 @ 140kg. Was supposed to be 4x6. I was considering going for 135kg but warmups felt great, so went for it. I stopped when i noticed form breakdown and i didn't actually fail any reps. I'll repeat this attempt next week.

Bench: 4x6 @ 75kg. Hard. Last rep was a grind.

45 hyper/lateral raise: 3x10/8 @ 10kg/10kg. Hypers were far too easy and laterals were hard.

One set of hamstring curls before I left before the gym closed. Didn't plan out my accessories properly as i didn't do any rows, which I bhad intended

Mr. CooL ICE · 18-08-2023 06:19AM

Squat: 4x6 @ 107.5kg. Beltless. First two sets were harder than anticipated. Blamed Wednesday's deadlifts, but realised while setting up for third set that I was using a wider grip than usual. Fixed that, which made upper back toghter, which made it all easier.

Weighted dip: 4x6 @ 10kg. Started easy but latter sets got tough. Never close to failure though. Will go up 2.5 next time.

Leg extension/lat pulldown: 4x8 @ 55kg/65g. Leg extensions better than last time and pulldowns as hard as expected.

Triceps extension/one arm DB row: 4x8/8 @ 29kg/30kg. Everything kinda hard but ok.

Have been back on a caloric deficit the last few weeks and have really felt the weakness that brings about this week

Mr. CooL ICE · 21-08-2023 01:50PM

Squat: 4x6 @ 110kg. Beltless. Overall, better than Friday. Felt heavy but form felt solid and reps hardly slowed to the end.

Weighted dip: 4x6 @ 12.5kg. Had to rush these because the dip belt was missing a clasp and took ages to find a replacement that fit. Aside from that, felt hard AF.

Leg extension/lat pulldown: 4x8 @ 60kg/65g. Leg extensions hard but lat pulldowns harder than expected. Form not good so sticking with the weight.

Triceps extension/one arm DB row: 4x8/8 @ 29kg/32.5kg. Tricep extensions far too easy but rows hard.

Completely exhausted by the end.

Sets of faahve

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