Stronger than yer granny

Nervous Wreck · 10-10-2011 8:23pm

Deadlift
60kg - 2 x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 2
150kg x 3
160kg x 5 - PR
170kg x 2 - PR
180kg x 1
190kg x 0 - I'll return to this weight in a few months

GHRs
+15kg x 10
+20kg - 2 x 10

EZ Curls 20kg
3 x 12

Face Pulls
4 x 20

Ab Curls
4 x 20

Push Downs
x15
x12
x10

Reverse Grip Curls - 20kg Straight Bar
3 x 10

Lat Raise - 10s
3 x 10

Hammer Curls - 15s
3 x 10

Two rep PRs makes for a decent day out.

Squatman · 11-10-2011 4:18pm

Nervous Wreck wrote: »

Deadlift
60kg - 2 x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 2
150kg x 3
160kg x 5 - PR
170kg x 2 - PR
180kg x 1
190kg x 0 - I'll return to this weight in a few months

your warm ups seem off. it looks to me like you'd have your back fatigued way before you go near you heavy set. id have done something like,
60 2x5
80x3
100x3
120x2
140x1, maybe 2
160x1
180x1
... id say youd have a better chance at the 190 then. just my 2c's

Nervous Wreck · 12-10-2011 1:44am

Cheers man! My goals were actually the 2 PRs that I hit so I was warming up to those. The 180 and 190 were just kind of an afterthought! Thanks though, I appreciate the advice!

Today

Bench
60kg x 5
70kg x 3
80kg x 4
90kg x 1
102.5kg x 1 - PR
80kg x 5, 5, 5, 3, 3, 3, 3, 3

Close Grip Bench - 55kg
3 x 10

O/H Press - 40kg
x8
x6
x5

Pull-ups
3 x 10

Facepulls
4 x 20

Ab Curls
4 x 20

Push Downs
x15
x12
x10

EZ Curls - 30kg
3 x 10

DB Shrugs - 40kg
3 x 10

Lat Raises - 12.5kg
x5
x10
x10

Nervous Wreck · 13-10-2011 11:08pm

Squat - 135kg
3 x 5 - ****ed up my back on the 4th rep of the last set. Rest of the day went crap as a result.

Leg Curls
3 x 10

Hammer Curls - 15kg
3 x 10

Inverted Rows
3 x 10

Push Downs
3 x 15

Face-Pulls
3 x 20

EZ Curls - 25kg
3 x 10

Nervous Wreck · 14-10-2011 5:24pm

Bench
Bar x loads
40kg x 5
50kg x 10
60kg x 7
70kg x 2
80kg - (5 x 6)
70kg - (4 x 10), 5, 3

OH Press
20kg x 5
30kg x 5
40kg x 5

Push Downs
3 x 10

Face Pulls
4 x 20

Ab Curls
4 x 20

Hammer Curls - 12.5kg
3 x 10

DB Curls - 12.5kg
3 x 12

EZ Curls - 25kg
3 x 10

Lat Raise -10kg
3 x 10

Nervous Wreck · 17-10-2011 8:06pm

Today

Embarrassingly shit session. Not worth logging. Tomorrow pls.

Nervous Wreck · 18-10-2011 5:09pm

Today was better.

Bench
Bar x much
40kg x 5
50kg x 5
60kg x 3
70kg x 1
80kg x 5
90kg x 3
95kg x 1
80kg x 5
80kg x 5
80kg x 5

Last reps on last 3 sets were paused.

Close Grip Bench - 55kg
3 x 10

Inverted Rows
3 x 10

DB Curls - 15kg
3 x 10

Push Downs
3 x 15

BB Shrugs - 100kg
3 x 10

EZ Curls - 25kg
3 x 10

DB Lat Raise - 10kg
3 x 10

Hammer Curls - 15kg
3 x 10

Nervous Wreck · 22-10-2011 3:33am

Had a training partner today. Whole session was awesome.

Hammer Curls - 12.5kg
3 x 10

EZ Curls - 25kg
3 x 10

Squat
60kg x 5
60kg x 5
100kg x 3
110kg x 2
120kg x 1
140kg x 3
140kg x 3
140kg x 3

First time in ages I've squatted heavy and had no back pain. Good spot from Jayroc kept me focused.

Leg Curls
3 x 10

Push Downs
3 x 10

Lat Pulldown
3 x 10

Face Pulls
3 x 20

Ab Curlz
3 x 20

DB Curls - 10kg
3 x 15 - lol

Good session.

Nervous Wreck · 23-10-2011 11:52pm

Bench - 70kg
5 x 10

Close Grip Bench - 57.5kg
x10
x10
x9 - Failed last rep and had to tip the bar. Bleh.

EZ Curls - 30kg
3 x 10

Hammer Curls - 15kg
3 x 8

Push Downs
x15
x15
x12

Lat Raise - 12.5kg
3 x 10

DB Curls - 12.5kg
3 x 15

Nervous Wreck · 24-10-2011 10:41pm

Deadlift
130kg x 5
140kg x 5
150kg x 5
160kg x 3

Gym closed due to weather.

Nervous Wreck · 26-10-2011 11:04pm

Chin-ups
10
8
6

Push Downs
15
12
15

EZ Curls - 30kg
3 x 10

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 2
95kg x 2

Bench is gone backwards. Under advice from COH, I'm gonna break it down and start again. Sonofabitch.

Close Grip Bench - 57.5kg
3 x 10

Cable Ab Curls
3 x 20

DB Shrugs - 40kg
3 x 15

DB Curls - 12.5kg
3 x 15

DB Shoulder Press - 12.5kg
3 x 10

DB Lat Raise - 12.5kg
3 x 5

Nervous Wreck · 27-10-2011 5:02pm

Basically just played in the gym today. Thought it was snowing at one point but it was just L chalking up. Only things worthy of a mention were as follows....

Squat
142.5kg x 3
142.5kg x 2

Knees said no after that. Crap.

Overhead Press
Bar x 15
40kg x 3
50kg x 1
52.5kg x 1 - PR
55kg x 1 - PR

Food.

Nervous Wreck · 29-10-2011 7:31pm

Hungover to bits today. Finished work and decided to just buy shorts and go train instead of going home and being a moany little bitch. Didn't have much time but sure I got a bit done.

Bench
70kg x 10, 10, 8, 7, 8
60kg x 8, 8

Pushdowns
15
10
10

Lat Pulldowns
3 x 10

Nervous Wreck · 01-11-2011 5:52pm

Overhead Press
Bar x 5
30kg x 5
40kg x 5
50kg x 5 - PR
60kg x 1 - PR

Squat
105kg x 10
105kg x 10
105kg x 10

EZ Curls - 20kg
3 x 10

Pushdowns
3 x 15

DB Lat Raise - 10kg
3 x 10

DB Curls - 10kg
3 x 20

Nervous Wreck · 02-11-2011 5:49pm

Bench - 72.5kg
5 x 10

Close Grip - 50kg
3 x 10

Chin-ups
8
8
4

Push Downs - heavier than yesterday
12
12
10

Face Pulls
3 x 15

Cable Ab Curls
3 x 15

DB Shrugs - 40kg
3 x 15

DB Curls - 17.5kg
3 x 10

Lat Raise - 10kg
12
12
15

EZ Curls - 20kg
3 x 15

Nervous Wreck · 04-11-2011 1:19am

Stupidly brief session.

Deadlift
60kg - (2 x 5)
100kg x 3
120kg x 1
140kg x 1
160kg x 1

DB Curls - 17.5kg
3 x 10

Pushdowns
15
15
10

EZ Curls - 25kg
3 x 10

Nervous Wreck · 04-11-2011 5:13pm

Today.....

Curls
More Curls
Pushdowns
Lat Raises
Overhead Press
DB Bench
More Curls
Dips
Inverted Rows
MOAR FUCKING CURLS

Nervous Wreck · 14-11-2011 9:15pm

First time training in 10 days cos of illness. Took it kinda easy.

Squat
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 1

Deadlifts - 100kg
3 x 8

DB Shrugs - 40kg
3 x 15

DB Curls - 15kg
3 x 12

Nervous Wreck · 16-11-2011 9:09pm

DB Curls - 15kg
3 x 12

Bench - 75kg
10
10
8

Overhead Press
35kg x 5
37.5kg x 5
40kg x 5
42.5kg x 5
45kg x 5

DB Curls - 15kg
3 x 12

Cable Rows
3 x 15

Dips +15kg
10
7
8

EZ Curls - 20kg
3 x 20

Push Downs
15
15
13

DB Lat Raise - 10kg
3 x 10

DB Curls - 15kg
3 x 12

I wish people would stop asking me to spot them on the bench and then insist that I row the bar for them. It makes me look like an "it's all you bro" tosser.

Da Za · 16-11-2011 9:15pm

I wouldn't, just wait till it's killing them and rack it if that's the case. They won't ask you again haha

G86 · 16-11-2011 9:18pm

I thought that was you today!! Apologies for not saying Hi, but you're alot bigger than last time I saw you so I wasn't sure it was you. That, and I was in depressed emo mode over those damn squats

Nervous Wreck · 16-11-2011 10:30pm

Da Za wrote: »

I wouldn't, just wait till it's killing them and rack it if that's the case. They won't ask you again haha

I let the bar rest on his chest for a few seconds for his last rep. That'll learn'm!

G86 wrote: »

I thought that was you today!! Apologies for not saying Hi, but you're alot bigger than last time I saw you so I wasn't sure it was you. That, and I was in depressed emo mode over those damn squats

Yeah you looked a bit pissed off so I thought I'd say hello another time! That lad kept trying to rob your squat rack, I'd be pissed off too!

Nervous Wreck · 19-11-2011 2:43pm

Hrm.....

Pushdowns
2 x 15

Bench
60kg x 5
80kg x 5
90kg x 1
100kg x 1 - Solid rep n'all but came down a bit too fast and bounced a bit too much.
100kg x 0 - Went the exact opposite way. Great control on the way down and then forgot to press.

100kg x 1 - Grand job.

Deadlift
60kg x 5
100kg x 5
110kg x 5
120kg x 5
140kg x 3
160kg x 1

GHRs +20kg
3 x 10

DB Curls - 15kg
3 x 12

Lat Raises - 12.5kg
3 x 10

Nervous Wreck · 23-11-2011 5:58pm

Squat
BW x loads
Bar x loads
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
155kg x 0 - PR attempt that just didn't work.
135kg x 1

Face Pulls
3 x 15

Cable Ab Curls
3 x 20

Pushdowns
3 x 15

Leg Curls
3 x 10

DB Curls - 17.5kg
3 x 12

DB Shrugs - 42.5kg
3 x 12

Lat Raise - 12.5kg
3 x 10

EZ Curls - 25kg
3 x 15

Nervous Wreck · 25-11-2011 12:34am

Today

Bench - 77.5kg
x8
x7
x8

Overhead Press (slightly hindered by epic trap doms)
30kg x 5
35kg x 5
40kg x 3

Pull Ups
8
6
7

DB Curls - 15kg
3 x 15

Push Downs - Pin 12
15
12
12

Cable Rows - Pin 11
3 x 10

EZ Curls - 25kg
3 x 10

Nice, strong, focussed session today. Happy enough with that!

dantes87 · 25-11-2011 7:44pm

Just browsed (stalked) your log, savage progress, well done

Beltless squats make it all the more impressive.

Nervous Wreck · 26-11-2011 4:25am

dantes87 wrote: »

Just browsed (stalked) your log, savage progress, well done

Beltless squats make it all the more impressive.

Cheers man, I appreciate it!!

Today:

Deadlifts
60kg - 2 x 5
100kg x 5
140kg x 5
160kg x 1

DB Curls - 17.5kg
15
12
12

GHRs
BW+25kg x 10
BW+25kg x 10
BW+20kg x 10

EZ Curls - 25kg
12
10
10

BB Shrugs - 110kg
3 x 10

Nervous Wreck · 27-11-2011 3:26pm

Yesterday: Playing.

Failed two attempts at a 105kg bench. Wasn't really expecting to hit them tbh. Was my 4th day in a row training and I'm not sure it's there yet. Pretty sure it's a problem with technique more than strength though, which is not so bad...

Nervous Wreck · 28-11-2011 10:59pm

Squat
60kg x 5
60kg x 5
80kg x 3
100kg x 5
120kg x 5 - Walked the bar out. Went for my first rep and felt impact on the right side. Looked over and there was a lad bending down beside my rack and the right side of the bar was resting on his arm. Rabbit in headlights, he goes "Uh, sorry..." What a way to start a set.
130kg x 3

Unracked 140kg and put it back. Not tonight.

DB Curls - 20kg
3 x 10

Leg Curls - Pin 10
3 x 10

Face Pulls - Pin 12
3 x 15

^^supersetted with

Ab Pulldowns - Pin 12
3 x 20

Pushdowns - Pin 13
3 x 12

Hammer Curls - 15kg
3 x 15

DB Shrugs - 42.5kg
3 x 10

EZ Curls - 30kg
3 x 12

Lat Raises - 12.5kg
3 x 10

DB Curls - 15kg
3 x 10

Nervous Wreck · 29-11-2011 11:01pm

Bench
Bar x 20
40kg x 5
60kg x 3
80kg x 7
60kg x 10
40kg x 12
Bar x 15

Close Grip Bench
40kg (3 x 10)

DB Curls - 20kg
3 x 10

Pull Ups
3 x 8

EZ Curls - 25kg
3 x 12

DB Lat Raises - 10kg
3 x 10

Hammer Curls - 15kg
3 x 10

Stronger than yer granny

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