Built like a badgers ass

deadlybuzzman · 14-09-2012 10:32PM

Week 1
Bench
60x5
67x5
75x9
Glad I hit 9, reps went lower than I like for progress over the last while so ths was more like it.

Military
32x5
35x5
40x5
These are only done to get some more reps in so theres no system to it, if it felt ok bumped up the weight a bit.

Pin Press/Anderson Bench
40x8
40x5
50x5
55x5
60x5
65x5
Figured Im crap coming off the chest so I did these and I dont know the right name, basically I start every rep off the guards which has the bar sitting right on my chest so theres zero rebound so I cant rely on stretch reflex to bounce the bar out of the bottom.
Feels like itll help keep me nice and solid once the weight gets heavier.

Rope Pushdowns
11x12
11x11

Good sesson, was nice and quick too.

deadlybuzzman · 17-09-2012 09:44PM

It started off as 1 of those mornings where everything was going wrong or holdng me back so thought it was gong to be a car crash of a sesson, thankfully it went ok.
I forgot my logbook, thank god for this log, I was able to check my numbers on the phone.

Week 1
Squat
100x5
112x5
125x8
For the 1st time in a long time I felt them in my quads, odd as I squat wide enough.

1 Arm Barbell Row
20x10
40x10
40x10
Yet another lift I got off Graham Hicks's log, same set up as a T bar row without the V Grip and you hold the fat end of the barbell, the aim in the long run is to use these to work my grip too.

Step Ups
60x10
60x10
Right legs definitely my weak leg

deadlybuzzman · 19-09-2012 10:46PM

Week 2
Military
35x3
37x3
45x8

Bench-paused
60x5
60x5
65x5
70x5

Military
30x11
30x10
Tris were a bit fatigued after getting vaccines in each the day before

Karwolski Rows
70x9
70x9
slapped an extra 10kg on from last time for the hell of it, I was all trapped out and yoked up after it......pity it only lasts a couple of hours! :rolleyes:

deadlybuzzman · 21-09-2012 09:52PM

Week 2
Deadlift
125x3
142x3
160x6 Pissed off at that, 1 of the set of plates are the ones that have 3 flat edges on them, had to keep resetting as the plates kept rolling away from me chasing them across the floor, probably had another 2 reps in me otherwise.

Pulldown-dumbell curl superset
3sets of 10
Time was getting tight so multitasked, it was actually quite good at working my grip

Dimmel Deadlifts
60x10
60x10
60x12

A dance version of seek and destroy was playing just as I started deadlfting, the world is indeed a dark and souless place

deadlybuzzman · 24-09-2012 08:21PM

Week 2
Bench
62x3
70x3
77x6
77x3
Was planning on hitting 8ish reps in 1 set, meh, it took a 2nd bite of the cherry

Military
30x5
40x5
50x3
55x1
No plan with these, taking a week off after wed so wanted to see what my max is. BW 1RM....one day!! :rolleyes:

Anderson Bench
50x5
60x5
65x5

Meers Extension
10x12
10x13
10x13
Yet another lift Ive tried out off sugdenbarbell. Hits the triceps really well without annoying my elbows at all

deadlybuzzman · 26-09-2012 11:16PM

Last session for a week!
Week 2
Squat
100x3
115x3
130x8

Bw Pull up
5
5
5
5

Curls
Every so often in between sets

1 Arm Barbell Rows
50x7
50x10

Step Ups
60x10
70x10
Meant to do 70 for the 1st set too but got distracted, a fella asked me what the hell I was at, he tried it and was surprised how much harder it is than it looks. Think I have a convert!

Ive been kind of carb cycling the last while, not weighing anything but basically eating almost 0 carbs most non training days and plenty on training days, e.g. last wed my post training meal had as much rice as 3 dinners, and Im still getting leaner. scales say Im 89kg which is only about a 2kg drop, but the vague outline of abs and jeans litterally falling off me tell a different story.

Im almost in need of a deload which is exactly how I was trying to time it. Im off on my stag on fri so nottingham watch out!

deadlybuzzman · 03-10-2012 08:41PM

After 3 days of tanks, quads, stella and strip... other stuff, Im back at it again. My shoulder started hurting for no reason a couple of days ago so I decided to start off again with shoulders because:
1. Im an idiot
2. It happened before when I hadnt done any overhead pressing for a while and as soon as I did some it cleared up.

Starting the cycle over so aiming to beat the reps gotten on the last week 1

Week 1-Much Deep Heat
Military
32x5
37x5
42x8

Paused bench
50x5
60x5 The bar moved much much slower so as I was aiming to be I took 10kg back off again.

50x8 Then it occurred to me it generally works better for me to keep my assistance reps per set at around the same or higher than the top set on the main lift, hence 8 reps this time around

50x8

Military
30x10
30x10

Karwolski Rows
30x15
30x15
30x15
Had lots of time so did extra sets at higher reps-traptastic

Power Pushdown-bar
11x12
13x12
15x8
Felt good even if I was liable to smash myself in the face for the last rep

Partial Lat raises
10x10
17x10
17x10
17x12
These surprised me, did them on the recommendation of a guy with freaky delts. Ill keep at them for a while.

Standing Ab Crunches
A bunch of sets done in between everything else

deadlybuzzman · 05-10-2012 09:01PM

Week 1
Deadlift
120x5
137x5
155x2... every rep after the warm ups felt heavy-I was aiming for 8 reps and after rep 2 on this set I failed, after the inital shock/confusion/anger, I went back to the bar and...
155x2
155x2
155x2 left about 20 sec between sets

Pulldown-dumbell curl superset

Later in the day

Ladder pull ups
bwx8
bwx8
bwx8
Done with an actual ladder, sat it on 2 beams about 7ft up and away I went

Annoyed about failing during deads, higher rep speed deads might be a plan

deadlybuzzman · 09-10-2012 12:16AM

Week 1
Bench
60x5
67x5
75x9

Military
40x5
40x5
40x5
I think from now on 3 straight sets of 5 will do for whatever secondary press of the day is.

Anderson Bench
50x8
50x9
50x9

Meers Extention
10x13
10x13
10x13

deadlybuzzman · 09-10-2012 11:02PM

Week 1
Squat
100x5
112x5
125x10
theres an awful lot to be said for having training partners. I had to work in with 2 other lads 1 of which is brute strong so that got me well out of my comfort zone. Couldve done 1 or 2 more but grinders have never much benefit in terms of progress. Legs are still in bits even now

1 Arm BB Row
40x10
45x8
50x8
55x8

Curls n Pulldowns aprox 5 supersets

GM
60x10
60x10
60x10

Step Ups
60x8
Jaaaysus! Stopped at 8 as no point continuing such was the level of crockedness of my legs from the squats, nearly fell over on the 1st rep!

Had time to kill so did a bit more

Hammer curl
20x5
20x5

Cable Handle Hold
stack for 60 secx2
My grips crap so came up with this, clip a handle on a cable, walk out enough to take the weight and hold.

twas a nice day at the office, gonna be crippled tomorrow Id say

deadlybuzzman · 12-10-2012 07:25PM

I was right, mental DOMS in my legs, even today there still sore although Ive finally stopped crying when I have to kneel.

Week 2
Military
32x3
37x3
45x8
The last rep was a grinder

Paused Bench
70x5
75x5
75x5

Military
30x11
30x12

Power Pushdown
12x15
12x15
Feel da buurn

Partial Lat Raise
10x12
15x15
15x15
Yeah this is my new favourite vanity lift

After I had my banana and shake I went to McDonalds and had 5 hamburgers minus half the buns

deadlybuzzman · 15-10-2012 08:48PM

Week2
Deadlift
125x3
142x3
160x6 ....really got to stop forgetting my football socks, I felt something wet on my shin under my tracksuit, blood all over the shop. The gym owners face was a picture when he seen it.

After the car crash last time out failing after 2 reps at 155 I kept the weight increase on the conservative side and was determined to get 6 or more. Left it at 6 reps as form was going to pot after rep 4

Pulldown & curl superset 10+reps 4 sets

Speed dead
110x2
110x2
110x2
110x2

I hope these will help my inital pull off the floor, time will tell!

deadlybuzzman · 19-10-2012 08:24PM

yesterday
Week 2
Bench
62x3
70x3
72x9....made an utter balls of this, I had the wrong weight on and repped it out :mad:
77x3
77x3
77x3
77x4..got 10 reps in the end

Military
42x5
42x5
42x5

Meers extentions
12x10
12x10
After hearing a loud clang mid set I was asked was a bleeding head a requirement for shoulder development? ....hell yeah

deadlybuzzman · 19-10-2012 09:02PM

today
Week 2
Squat
105x3
120x3
135x10
Think I only get a decent amount of reps when I get properly wound up

Curl-Pulldown superset 4 sets

Step Ups
60x10

Although looking back on it now it looks like it was too short a session, once I got ten reps on the top squat set everything else is only cherry on the icing on the cake

deadlybuzzman · 22-10-2012 09:00PM

Week 3
Military
35x3
40x3
47x6
47x3
47x3......1 top set just didnt feel like enough work hence the extra 2 sets

Paused Bench
75x5
75x5
75x5

Then I decided to see how much I could squeeze in if I set my mind to it

Karwoski Rows-in smith
bar onlyx15
20x15
30x15
30x15
40x12

Meers Extentions
10x15
12.5x 13
I like the killing 2 birds with 1 stone benefit of these, easy on the elbows too

Partial Lat Raise
15x20
nearly nothing x loads
Purely a vanity lift :cool:

Ive 1 more session left before my wedding, the next day session and then away to mexico so Im leaving nothing in the tank and trying to leave myself in need of a deload

deadlybuzzman · 04-12-2012 08:02PM

After pretty much a month off finally got back at it properly today n it felt bloody good! After the 1st 2 weeks off which included 10 days in an all inclusive hotel with all the food and drink you could want, somehow I came back 2.5kg lighter

Anyway back at it now and Ill be increasing session frequency and calories, for now itll be a 4 times a week ABAB set up and just up the top set weight by 2.5 or 5kg every session. Im thinking Ill drop deadlifts for now as last time I dropped deadlifts and squatted more I then got a deadlift PR.

Squat
135x5
100x10
100x10

Dumbell Row
50x5
30x15

GM
30x15
30x15

Leg raises
10
10

Barbell Curl
40x7
40x7

deadlybuzzman · 05-12-2012 11:42PM

Keeping it nice and simple, Ill keep my top sets within what I was doing last month for the first couple of sessions.

Military
40x5
25x10
25x10

Bench
72x5
60x10
60x9

Smith Shrugs
40x15
40x16

Partial Lat raises
a bunch
a bunch more

I had a go on the trx thing too, the thing I like about it most is watching someone getting set to do trx push ups for the 1st time and seeing the look fear as they have visions of an impending faceplant

deadlybuzzman · 07-12-2012 12:13AM

Legs were seriously sore going in this morning, ideally I wouldve left 2 days between squatting but thats not happening this week.

Squats
140x5
105x10
105x not a hope, sick, dizzy yadda yadda no point even trying, wouldve only ended badly.
Considering thats the shortest amount of time Ive had between squat sessions and the warm ups were murder, itll do. Next week will be better with more rest days and getting used to this set up.

Dumbell Curl
12x12
12x12
12x12

Rope Pulldown/row
5x12
8x12

Built like a badgers ass

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