Curling in the squat rack.

JoeyDoh · 18-09-2012 4:18pm #1

Hi there, this is just a log for myself to use and hopefully get some input from some knowledgeable boardsies in regards to what i'm doing. My goal is to get stronger and add some mass to my legs in particular. Basically I just like working out.

I'm sitting at around 89kg Bw at the moment, although not as lean as I was when I was 83kg, but that's understandable.

Best lifts at the time of this posting are:

Squat: 120kg x 5( I really want this to improve)
Deadlift: 160kg x 1 ( 180 for 1 and I'd be content)
Bench: 100kg x 5
OHP: 60kg x 5

JoeyDoh · 18-09-2012 4:27pm

Second week training in Raw, finding it unreal as far as gyms go, so used to training in leisure centres it's nice to train in a proper gym for once!

Monday(Yesterday):

Bench Press:
Bar X 5
60kg X 5
70kg X 3
80kg X 3
90kg X5
100kg X 5
100kg X 5.

Looking back on this I don't know why I didn't try and go for 105kg. I found the first set of 100 very easy and the second set manageable. This is my 4th week from switching over from pure DB press on the flat, progressing weekly, but i'm sure that'll stop soon.

Incline Dumbbell Press:
42.5kg x 5 (Pb)
35kg x 8 (I got lazy)
35kg x 8

Chest Press machine:
35kg each side x8(x2)
First time trying this machine, i'm not sold on it but it's ok.

Dips:
BW x 8
+20kg x8
+20kg x4 (Fail, i'm putting this down to trying out the Chest Press)

2 sets of Flies.

(Tricep pushdowns/Kickbacks.)

All in all I was happy with today, annoyed I didn't try go heavier with the Bench but there's always next time.

JoeyDoh · 18-09-2012 9:14pm

Decided to try out trap bar Deadlifts today, because I've always wanted to and Raw has one!

T-Bar Deadlifts:
Bar X 10
70kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 3 ( This sucked, my grip went before everything else)

All in all I liked deadlifting with the T-bar, it's a nice change and i'll prolly try it again next time. Bit bummed I didn't bring chalk and my own belt because I felt I could have got a lot more out of it.

Ring Pull-ups:
Bw x 8
+10kg x 8
+10kg x 6

These were strange, I normally do my pull ups on the standard bar but I wanted to give the rings a go and I must say I really liked them. Wasn't able to add as much as I normally do but I felt much more forearm recruitment.

Bent Over-Rows:
Bar x a bunch
60kg x 8
70kg x 8
80kg x 8 (x2)

GHR x 3 x 10

Inverted Rows/ReverseShrugs/Bicep curls.

Happy enough with that, think i'll stick to using the rings for my pull-ups simply because they look cool.

JoeyDoh · 21-09-2012 12:39am

Thursday:

Standing Military Press:
Bar x 5
40kg x5
50kg x 5
55kg x 5
60kg x 4

Was hoping to hit a solid 5 on the 60kg but alas it was not to be. Drinking last night probably didn't help that...

Lateral side raises(12.5kg) Supersetted with bent over flies(15kg) x12x3

Front dumbell raises x10x2

Facepulls x 3

Dumbbell Shrugs 50kg x12 x3

Russian twists/crunches.

I feel my I could make a lot more of my shoulder day, writing it all down really makes it apparent i've a lot of bodybuilding type exercises in there, but i'm at a loss as to what to do to up my shoulder strength, maybe seated dumbbell presses? Or maybe do OHP another day of the week.

JoeyDoh · 22-09-2012 12:51am

Squats:
Bar x a bunch
Bar x a bunch
60kg x 10
80kg x 5
90kg x 5
100kg x 4 (Slight Hiccup)
110kg x 5
*Belt on*
120kg x 5

Gave up squatting here as I was tired from travelling and had a lack of food, ima try harder next time.

Quad Extentions:
100kg x 8 x 3

Hyper Extentions x12x3

Ab roll outs 12x3

Was only in for 35 minutes today, Squats could have been better but I was tired so i'll use that excuse!

JoeyDoh · 24-09-2012 8:59pm

Had a good day today considering i've the freshers flu, but I dosed a bit of caffeine so the session went graaaand!

Bench
Bar x some
60kg x 3
80kg x 3
90kg x 3
100kg x 5
105kg x 4( 5th rep assisted)

The first 3 reps of the 105 went up easy enough, time it wrong on the 4th and couldn't recover, felt good though and i'm certain i'll get the full 5 unassisted next week!

Incline Dumbbell Press:
40kg x 8
40kg x 7
40kg x 5

The reps went up easy but I fatigued quickly, meh!

Dips
Bw+ 15kg x 8
Bw+ 30kg x 5 (Havn't done tis since I was a skinny 77kg, delighted!)
Bw x 10

Chest flies
2x12, can't remember the weight.

Tricep pushdowns
3x12

Good session, once i'm rid of this cold/flu I think I can improve on those numbers!

JoeyDoh · 25-09-2012 11:30pm

T-bar Deadlifts:
Bar x 10
60kg x 5
100kg x 5
130kg x 5
150 x 5
*Belt*
160kg x 3
170kg x 1

Delighted with the 170, but as I was to find out it really took it out of me for the rest of the session.

Ring pull ups:
Bw x 8
+10kg x 5
Bw x 5

Wrecked tired after the deads so i'm putting these down to that.

Decided to give the monkey bars in Raw a go after this, ended up kicking a lovely lady in the face went I tried to overextend a rung and my flailing legs caught her in the face...mortification...

Bent over rows:
60kg x 8
80kg x 8
60kg x 8

Inverted Rows/Reverse Shrugs/Bicep Curls/GHR

Happy with that, other than the GBH it was a solid enough day. Also met my first boardsie when I saw a guy doing mad stuff on a bar and guessed it was Ferike and upon asking confirmed it was him!

JoeyDoh · 28-09-2012 3:28am

Overhead Press:
Bar x 8
40kg x 5
50kg x 5
60kg x 2 (The **** is that ****!?)
Ready myself and went for it again.
60kg x 5
**** yea back to my best on this lift!

Seated dumbbell press:
26kg x 8
26kg x 8

Side raises Super setted with bent over flies 2x12

Cable side raises 2x 12
Face pulls 2x12

Shrugs
50kgx12x3

Crunches.

Ended up going drinking for Arthurs day after this, not looking forward to squatting tomorrow...

JoeyDoh · 30-09-2012 3:32am

Saturday

Bit of a disaster day today, went in on a breakfast which normally isn't enough for me, so I was doomed to failure. Squats were shockingly lacking power aswell as form and flexibility. Annoyed by this a lot as I spent the summer learning how to squat and in a week i've regressed in it horribly. Hopefully it's a bad day, think i'll spend the week doing extra stretching between lectures or something silly.

Squat:
Air squat
Bar squats
40kg x 10
70kg x 5
90kg x 3
100kg x f

As I said above this was disgraceful. Felt tight everywhere and my form just was not there....

1 set of lunges

Hyper extensions
+20kg x8x2

Quad extensions
100kg x 8
80kg x 12 x2

tricep/bicep work.

squod · 30-09-2012 7:25pm

Could probably try foam rolling after those stretches. Good log.

JoeyDoh · 01-10-2012 10:10pm

squod wrote: »

Could probably try foam rolling after those stretches. Good log.

Yea I think I will, I think i've not being doing enough stretching in general so the anything extra will help!

JoeyDoh · 01-10-2012 10:18pm

Bench Press:
Bar x 10
60kg x 3
80kg x 3
80kg x 3
100kg x 3
105kg x 3
110kg x3 PR( Enthusiastic spotter said I could do one more so I had an assisted 4th rep but we won't count that)

Mad happy with that, reckon i'll hit 5 reps on the 110kg next time round, delighted with my bench progress in general, setting pr's weekly!

Incline Dumbell Press:
45kg x 5 PR
37.5kg x8
37.5kg x 5

Two Prs in a row and delighted with that!

Dips:
Bw+15kg x 8
+15kg x 5
Bw x 5

Really got tired here, meh!

Decided to throw in some light military presses to try get the train rolling on them.

OHP:
40kg x 8
40kg x 5
40kg x5

Chest flies:
2x12

Tricep Pushdowns
3x12

Some foam rolling for my hips and hams!

JoeyDoh · 02-10-2012 10:30pm

Stretches

T-bar Deadlift:
Bar
60kg x 5
100kg x 3
140kg x 3
*belt*
160kg x 5
170kg x 3
180kg x 1 (PR

That was a bit too easy, strong dose of caffeine is prolly what did it and having crackbird a few hours previous!

GHR:
3x12

Ring pull ups
3x8 @BW
Too tired to add weight, Deads are a killer.

Kroc Rows:
40kg x 8 x 3

Inverted Rows Supersetted with Reverse shrugs
8 ss 12.
8 ss 12.

Biceps curls.

Happy with the Pr, the pump I got from the kroc rows was insane, felt like I could have caught air with my lats :P

JoeyDoh · 04-10-2012 10:39pm

Short day today as my evening nap went on a bit too long.

OHP:
Bar x 10
40kg x 5
50kg x 5
60kg x 4( Blah)

Not sure how to explain this, thought I'd hit the solid 5 as I did last week.

Seat machine overhead press thingy:
50kg x 12
60kg x 8
60kg x 8

Lateral raises
12.5kg x 12 x 2

Reverse flies:
12.5kg x 12 x 2

Front raises:
12.5kg x 12

Shrugs:
50kg x 12 x 3

As I said a pretty quick session, ended up blasting through the bodybuilding type exercises as I realized I had 10-15 minutes left!

Gonna do some stretching now in prep for squats tomorrow or saturday, hoping I can at least improve on last week!

JoeyDoh · 07-10-2012 3:26am

Squats:
Air squats
60kg x 10
80kg x 5
90kg x 5
100kg x 5(x3)

Was training in a leisure centre in Kilkenny and it was pretty busy and was running out of plates. I decided to stick at 100 and make sure my form was good.

Leg Press:
150kgx12 x3

Quad Extensions
100kg x 8 x 3

Hyper extensions:
Bw+20kg x 8 x 3

Ab roll outs x 12 x 3

Light bis+tris work.

Felt much better on the squats today, a lot more power there and my technique was back and almost all tightness was gone. Gonna try for 125 for 5 sometime next week.

JoeyDoh · 10-10-2012 3:40am

Missed Monday due to falling asleep on the couch again...

Tuesday:

Bench
Bar x 10
60kg x 3
80kg x 3
80kg x 3
100kg x 5
110kg x 2
105kg x 4 (30 seconds after the 110, i'm ok with that)

Incline Dumbbell Press:
47.5kg x 1 (Bah was hoping for 5)
42.5kg x 3
35kg x 8
35kg x 8

Got a bit ahead of myself here for some reason, I knew I was drained but I still went for it, wise in some aspects, foolish though all things considered.

Machine chest press
35kg each side x8 x2

Tricep pushdowns

3x 12

Did not eat enough food the last few days, weird sleeping pattern but it was an ok day I suppose. Not all days can be PR days realistically. Rotators felt a bit sore so i'll have to do a bit of rehab this week.

JoeyDoh · 11-10-2012 9:25pm

Wednesday:

T-Bar Deadlifts:
Bar
60kg x 3
100kg x 3
140kg x 3
170kg x 5
180kg x 3
200kg x 1 Pr

De-lighted with the 200kg, felt like the dog's bollocks afterwards....got sick then and I was brought down to earth.

GHR:
3x12

Pull ups
3x8

Kroc Rows:
40kg x8 x2(or 3 can't remember)

Inverted rows

Curlzzz

Last day training in Raw, have to say it's been one of the best months training i've ever had and if I wasn't a poor student i'd stay going instead of having to go over to Ucd. I've learned a lot training there and hopefully I can continue the good progress i've been having lately!

JoeyDoh · 11-10-2012 9:29pm

First day in UCD,

My RC had been feeling sore following benching the other day so I said i'd play it safe and decided to do seated dumbbell presses.

Seated DB press:
22.5kg x 5
30kg x 8
32.5kg x 4
30kg x 8

Lateral raises supersetted with reverse flies
12.5kg x 12 Ss 15k x 12. (2)

Posterior cable fly
2x8

Lateral cable fly
2x8

Front raise Dbs
10kg x 12 x 2

Shrugs:
50kg x 12 x 3

Core work.

Ucd wasn't as bad as I had been led to believe. It has a fat bar and an ok weight section if not a bit small.

JoeyDoh · 13-10-2012 9:09pm

Trained in Fennelys fitness in kilkenny on friday night. Tried out some strongman style exercises and had the craic doing it!

Squats:
Bar
60kg x5
80kg x 5
85kg x 5
100kg x 5
110kg x 3

Calve raises

Frame walk (160kg) for 30 metres-Basically t bar deads crossed with farmers walk.

Devils walk frame carry. 50metres.

Anterior Board pushes.

Board hamstring pull things 1 and a half circuits.(Single hardest hamstring exercise i've ever done, good god this was invented in the 9th circle of hell)

Curlzzz

JoeyDoh · 15-10-2012 7:26pm

Bench:
Bar x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 5
105kg x 3
110kg x 1

110kg flew up, I wasn't quite comfortable with the bar in UCD so my positioning was a bit off, next week i'll push on from those numbers.

Incline Dumbell Press:
40kg x 8
40kg x 5
40kg x5

Dips
Bw+10kg x 8
Bw +20kg x 8
Bw +20kg x 4

Incline Flies
17.5kg x 12
22.5kg x 8
22.5kg x 8

Tricep work.

JoeyDoh · 17-10-2012 1:40am

Conventional Deadlift:
70kg x 3
110kg x 3
150kg x 3
170kg x 1

The 170 flew up, the gym was packed and guys were waiting on the bar, else I would've gone for 180, but after 4 weeks of trap bar deadlifting i'm delighted with the carry over. Before I would have struggled to get 155kg off the floor.

Pull ups:
Bw+10kg x 8
Bw+ 15kg x 7-8
Bw x 9/10

Hypers
+20kg x 8
Bw x 12 x2

Kroc Rows
45kg x 8
45kg x 5

Inverted rows
3x10

2 sets of seated curls.

JoeyDoh · 20-10-2012 6:33pm

Thursday:
Push press:
Bar
40kg x 5
50kg x5
60kg x 5

I don't like push pressing, therefore this is the last time I will do it.
At a loss as to how to switch things up shoulder wise. I might do 6 weeks of seated dumbbells and see how I get on.

Lat side raises:
12.5kg x 12
15kg x 12
12.5kg x 12

Face pulls:
3x12

Cable side/front/back

Shrugs:
3x12 50kg

Ab roll out
3x12

JoeyDoh · 20-10-2012 6:37pm

Squats:
60kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 3
120kg x 2
130kg x 1 PR

Decided I needed to gauge where I was squat wise so I went for a PR. Got 130 and set a PR so I was delighted with that. Won't be long before I get 140 now!

Hamstring Crawler, 2 rounds.

Quad extentions: 100kg x 8 x 2

Calve work.

Tricep push downs
BW Dips:
1x15
1x8
1x8

Light Bis work

JoeyDoh · 22-10-2012 11:28pm

Bench:
Bar
60kg x 3
80kg x 3
90kg x 3
105kg x 4
110kg x 2( 3 rep was assisted at lockout)

Completely forgot to go for a single rep, meh.

Incline Dumbbell Press:
45kg x 5
40kg x 8
40kg x 7-8

Dips:
Bw+20kg x 8
Bw+20kg x 8
Bw x 10

Dumbbell Flies:
22.5kg x 8 x 3

Tricep pushdowns/reverse pushdowns.

JoeyDoh · 23-10-2012 11:27pm

Deadlifts:
70kg x 3
110kg x 3
140kg x 3
160kg x 3
170kg x 1

Absolutely pussied out of these due to being tired, ima have to sort that out....

Pull Ups:
Bw+15kg x 5
Bw+ 10kg x 5
Bw+ 10kg x 5

Neutral grip:
Bw x 10

Kroc rows:
40kg x 8 x 2

Seated rows
80kg x 8 x 2

Curlz

Annoyed I didn't better prepare for today, I tired going in and it was a grinder of a session...

JoeyDoh · 31-10-2012 4:43pm

Few days behind on updating this.

Seated Dumbell Press:
22.5kg x 5
27.5kg x8
27.5kg x8
30kg x 8

Side raises
15kg x 12
12.5kg x 12
12.5kg x 12

Facepulls

Shrugs

Tricep pushdowns.

Can't remember this really. Alas.

JoeyDoh · 31-10-2012 4:46pm

Squats:
60kg x 5
80kg x 3
80kg x 3
100kg x 3
110kg x 5
120kg x 5
100kg x 10 (10 rep pr)

21s on the leg press.

Hamstring crawlers

Calve work.

Tried different types of pull-ups and what not.

JoeyDoh · 31-10-2012 4:51pm

Bench:
60kg x 3
80kg x 3
80kg x 3
Took ages to warm up
100kg x 1
105kg x 3
110kg x 3
115kg x 1 (Pr)

Missed the 105 for 5 reps but went on to set a pr. Flew up too so happy with that.

Incline Db press
40kg x 5
30kg x 12
30kg x 12
30kg x 8

Really fatigued after the flat bench.

Dips:
Bw x 5

yep bolloxed.

Press ups and etc.

In and out in 30 minutes due to smelly leisure centre closing.

JoeyDoh · 31-10-2012 10:35pm

Deadlifts:
70kg x 5
100kg x 5
120kg x 3
150kg x 5
160kg x 3
180kg x 1( Conventional Dead Pr)

Easiest Pr ever, felt good today prolly was a lot more in the tank but I'm liking my progress.

Weighted Pull ups:
Bw+20kg x 5
Bw+20kg x 5
Bw+10kg x 5(Neutral grip)
Bw x 8

Fat Grip Rows
60kg x 8
60kg x 5
60kg x 8

Really need to work on my grip. The fat gripz were fun but tough to use.

Upright Rows
25kg plate 3 x 12

Seated preachers
2x12

Was then hounded out of ucd because of it's stupid rule that students arn't allowed in the gym between 5:30 and 8:20

JoeyDoh · 03-11-2012 3:02pm

Ohp:
40kg x 5
50kg x 5
55kg x 5
60kg x 2

Bleh

Side raises
15kg x 12 x 2
12.5kg x 12

Posterior cables fly:
2x8

Side cable raises:

Front raises

Shrugs:
50kg x 12 x 3

Dips:
Bw+20kg x 8
Bw x 25
Bw x 8

Tricep work.

JoeyDoh · 05-11-2012 12:34pm

Saturday:

A shameful day as far as squats go...

Bar
60kg x 3
80kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 2

Absolutely felt horrible doing these. I did try low bar style for the 120 but I don't know what I was thinking to be honest...

Leg press:
21s

3x8 (250kg)

Calve/Ham work.

Ab roll outs.

Not my best day. Tired and no motivation going in will kill a man.

JoeyDoh · 05-11-2012 11:58pm

Bench:

60kg x 3
80kg x 3
80kg x 3
107.5kg x 3
100kg x 5
100kg x 3
100kg x 3
100kg x 3

Really wanted to make sure my form was ok on this and I was training with a knowledgable chap so I took full advantage. Managed to keep things tight and I'm a lot more confident about my bench now.

Incline Db press:
40kg x 6
40kg x 5
40kg x 5

The volume of the flat bench got to me here, 30 seconds rest between each set too so I'm ok with it.

Dips:
Bw+ 20kg x 8
Bw x 8 x 3

Incline Flies:
25kg x 8
22.5kg x 8

Cable Flies x 8-These are a **** exercise and i'm never doing them again.

Tricep Pushdowns

Decent enough session, happy to get my form down on the flat bench, although the guy I was training with noticed I fatigued very quickly. The first 2 reps were generally very strong but the 3rd was noticeable a lot weaker.

JoeyDoh · 07-11-2012 8:30pm

Deadlift:
70kg x 5
70kg x 3
110kg x 5
110kg x 3
150kg x 1
150kg x 1
150kg x 1
180kg x 1
200kg x f

Failed on the 200 when I should have been going for 190. Spent a lot of time getting my form correct today.

Pull Ups: Various grips
15kg x 6 x 3
bw x 6 N-grip

Hyper-extensions:
+15kg x 10 x 2

Single armed DB rows:
30kg x 10 x 2

JoeyDoh · 08-11-2012 4:20pm

Just realised i've hit the 1000 views mark on this, so I've decided to compare my lifts from the day I started this log to today.

18/September - 8/November
Bench: 100kg x 5 - 115 x 1 Happy enough with that. I've no doubt i'd get 120 for 1 if I tried too.
Squat: 120kg x 5 - 130 x 1 Not happy with that, realistically that's no change what so ever. I think I need to get the finger out and start squatting multiple times a week.
Deadlift:160kg x 1 - 180kg x 1. Happy with that.

Overall it's ok progress really. A lot of it might have been down to increased body weight. I think I might need to structure my workouts better throughout the week and not have "chest days" "back days" etc

JoeyDoh · 10-11-2012 12:26am

Seated Dumbell Press:
20kg x 5
27.5kg x 6
30kg x 6
30kg x 6
30kg x 6

Lat raises/facepulls/frontraises

Shrugs:
50kg x 12 x 3

Heavy tricep pushdowns for them tricep gaaaaaaainnnnzzzz

JoeyDoh · 10-11-2012 10:01pm

Squats:
60kg x 5
80kg x 5
80kg x 5
90kg x 5

Leg press 250kg x 8 x 3

Calve work.

Curlz.

Short session.

I've decided to deload next week. I've not missed a training session since early May and i'm kinda burnt out. I'll go 50% next week and maybe hit the sauna/steam room.

JoeyDoh · 14-11-2012 12:17am

Db bench press:
40kg x 5
40kg x 5
45kg x 5
50kg x 5

Incline db press:
40kg x 5
40kg x 5
40kg x 5

Incline Pec Fly:
22.5kg x 3 x 8

Dips:
4x 8-12 @BW
I was tired but realistically this was pretty easy. I'll go for more volume next week. Ima gorge myself on carbs and stuff.

Absolute Zero · 14-11-2012 5:10pm

Keep it up man. Cant wait to get home in Xmas to train with ya again.

JoeyDoh · 15-11-2012 12:57am

Pull-ups:
Bw x 8
+15kg x 5
+10kg x 5
+10kg x 5
Bw x 5

Kroc rows:
40kg Db x 8 x 3

Seated Row:
3x8

Single Arm Pulldown:
3x8

JoeyDoh · 16-11-2012 2:55am

Seated shoulder Db press:
25kg x 5
30kg x 5
30kg x 5
30kg x 5

Side raises.

Cable side raises

Poster cable pulls

Front raises

Shrugs.

JoeyDoh · 19-11-2012 10:35pm

Dumbell Press:
40kg x 5
45kg x 5
50kg x 2 (Dunno what happened here, made a balls of getting them up and never recovered and bullishness burnt me out, bleh!)
40kg x 5

Incline Db Press:
40kg x 5
42.5kg x 5
42.5kg x 5

These felt good.

Dips:
Bw x 8
Bw+15kg x 8
Bw+20kg x 8

Incline Pec Flies:
20kg x 10 x 3

Push downs

Felt good today, quick session. Missed the 5 on teh 50kg db chest press, but I know ill get it next week!

JoeyDoh · 21-11-2012 2:22am

Deadlifts:
70kg x 2
110kg x 3
130kg x 3
150kg x 1

I knew the second I did my first rep I wasn't in the game today as far as deads go. Tight everywhere and lacking power off the floor in a big way. Should have stretched more over the weekend and last week.

Pull Ups:
4x5 + 15KG

Kroc rows:
3x8 40kg

Single arm pull downs
3x8

Upright Rows:
20kg plate x3 x12

JoeyDoh · 25-11-2012 8:32am

Squats:
60kg x 5
60kg x 5
80kg x 5
100kg x 3
110kg x 3

SLDL:
50kg x 8
70kg x 8
90kg x 8
90kg x 8

First time doing these, felt good.

Quad extensions/calve raises.

JoeyDoh · 28-11-2012 12:01am

Bench:
60kg x 5
80kg x 5
80kg x 3
100kg x 3
105kg x 2
110kg x 1

Incline:
40kg x5 x 4

Dips:
Bw+20kg x 8-10 (x3_

Flies

Pushdowns

JoeyDoh · 28-11-2012 12:02am

Pull Ups(Various grips)
Bw x 5
Bw+20kg x 5
Bw+ 10kg x 5 (x3)

Kroc rows:
45kg x 6 x 3

Pendlay Rows:
60kg x 5
80kg x 5
80kg x 5

Pull Downs

Curlz

Decided to forego deads as my hams were in bits.

COH · 28-11-2012 12:46am

JoeyDoh wrote: »

Kroc rows:
45kg x 6 x 3

Aren't Kroc rows extreme high rep? I think he recommends sets of 20+ reps etc...

Matt Kroc wrote: »

I recommend shooting for at least 20 reps and not increasing the weight until you can get at least 25 reps with each arm. I've gone as high as 40 reps per set and my back was pumped beyond belief afterward....

...

After two to three warm up sets, go balls out for one max set attempting to hit either a weight or rep PR and shooting for at least 20 reps per set.

JoeyDoh · 28-11-2012 1:54am

I probably shouldn't be calling them Kroc rows, they're just single arm dumbbell rows that I do with my shoulders higher than my hips cause I've to improvise most of the time in UCD where I do my rows!

JoeyDoh · 02-12-2012 5:49pm

Squats:
60kg x 5
80kg x 5
100kg x 5

Sl-Dl:
50kg x 10
90kg x8
110kg x 8
120kg x 5

Box squats :

110kg x 5 x 3

JoeyDoh · 04-12-2012 2:30am

Bench:
60kg x 5
80kg x 5
90kg x 3
100kg x 5
107.5kg x 3
115kg x 1
120kg x f
120kg x f (So close but I needed spotters assistance to finish it off)

Incline Db press:
40kg x 6
40kg x 5
40kg x 5

Incline Flies:
20kg x 10 x 3

Front Squats:
Bar x 8
40kg x 5
40kg x 8

First time front squatting, the weight was no problem at all but I kept it down because I wanted to get the technique right and come the last set I was happy with it. Would have done more but I got kicked out due to closing time!

Pushdowns;

JoeyDoh · 05-12-2012 1:08am

Deadlifts:
70kg x 5
110kg x 5
150kg x 5
170kg x 1

Left it at that. First time i've done proper deads in a while. Felt good.

Due to Ucd being robbed of a foam roller Students no longer have access to stuff like the dip belt, fat gripz etc as such I can no longer take advantage of weighted pull ups unless I get my own chain belt or I do the the ghetto way, which I hate. Balls.

Neutral Grip Pull Ups:
BW x 10
bw x 8
Bw x 5

Pull Ups:
+10kg x 5
Bw x 8
Bw x 8

Inverted Rows
3x8

Seated rows.

Curlz

Practised Front squat tekkers

Edwardius · 05-12-2012 11:52am

JoeyDoh wrote: »

Due to Ucd being robbed of a foam roller Students no longer have access to stuff like the dip belt, fat gripz etc as such I can no longer take advantage of weighted pull ups unless I get my own chain belt or I do the the ghetto way, which I hate. Balls.

A karate/martial arts belt can be used in place of a dip belt. I think you can pick them up for less than a tenner.

Curling in the squat rack.

Comments