Curling in the squat rack.

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.

JoeyDoh · 13-12-2012 6:19am

Bit behind on this due to exams, but managed to tip in today!

Bench:
Bar
60kg x 5
80kg x5
80kg x 3
100kg x 2
105kg x 2
110kg x 2

Incline Db:
40kg x 5 x 3

Should've gone up in weight, due to bad nutrition the last week I didn't think I could but I surprised myself.

Dips:
Bw+15kg x10
Bw+25kg x 10
Bw x 10

I did some front squats and found my wrist to be in agony, really need to stretch

JoeyDoh · 15-12-2012 12:20am

Deadlifts:
Over hand grip:
70kg x 3
110kg x 3
150kg x 3
Mixed
160kg x 3 should have stayed overhand.

Don't have enough energy nor motivation to lift heavy during exams.

Pull ups:
Bw +20kg x 5
+ 15kg x 5 x 3

Db rows:
3x8 30kg

Inverted Rows:
AMRAP

JoeyDoh · 17-12-2012 12:12pm

Squat:
Bar
60kg x5
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Easy money, exam workouts ftw :P

Sldl
100kg x 5 x3

Seated Db press
30kg x 5 x 2

Klokov press(for the craic)
40kg x 5 x 2

Shrugs:
50kg x 12 x 3

JoeyDoh · 18-12-2012 8:28pm

Had a scandalous amount of energy today. So I decided to go heavy.

Bench:
Bar
60kg x 5
80kg x 3
90kg x 3
100kg x 1
105kg x 5
110kg x 3
117.5kg x 1 (PR)

Easy monies as they say.

Incline Db press:
42.5kg x 6
42.5kg x 5
42.5kg x 4

Dips
3x12 @BW

Pushdowns.

JoeyDoh · 19-12-2012 8:46pm

Deadlifts(Overhand)
Bar
70kg x 3
110kg x 3
150kg x 3
Mixed grip:
170kg x 1.

My form is much better with double overhand. It goes to **** with the mixed grip.

Neutral Grip Pull-ups:
Bw x 5
Bw+20kg x 5
+20kg x 5
bw x 5

Stupid ucd making me hold a db between my legs >.<

Seated row:
110kg x 8 x 3

Hypers
+15kg x 8
+15kg x 8
+15kg x 4

3 sets of curls for 12 reps.

JoeyDoh · 20-12-2012 8:06pm

OHP:
40kg x 5
50kg x 5
55kg x 3
60kg x 3

*Sigh*

Front squats SS with Lat raises
40kg x 5
50kg x 5
60kg x 5

The weight was very very easy, my problem is with wrist flexibility and it's agony to go heavier. I'm working on it but i'm told it takes time.

Shrugs:
50kg x 12 x 3

Inverted rows
3x8

JoeyDoh · 23-12-2012 8:10pm

High-Bar Squats:
Bar x 5 x 3
60kg x 5
80kg x 3
100kg x 1
110kg x 3
110kg x 3
110kg x2 (Lost the last rep due to overeagerness, bleh)

I'm determined to get my squat better this christmas. It's gone backwards and I will get it better asap.

SlDl:
60kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5

DB side crunches.

JoeyDoh · 24-12-2012 5:31pm

Bench:
Bar
50kg x 5
60kg x 3
80kg x 3
100kg x 1
112.5kg x 3
120kg x 0.75 so close to lockout, should have got this.

Db incline press:
40kg x 5 x 3

This was harder than it should have been

Dips

Triceps stuff

JoeyDoh · 26-12-2012 9:37pm

Deadlifts:
Bar
60kg x 3
100kg x 3
140kg x 3
160kg x 1
*Switch to mixed grip*
160kg x 3 (Really happy with power off the floor here)
160kg x 1 (Overhand grip)

Had to do this in 10 minutes as it was an improtu session and I had 30 minutes overall

Db rows:
40kg x 5 x 2

Pull Ups(various grips)
3x 5

JoeyDoh · 27-12-2012 8:25pm

Hungover workout bants, scandalous.

OHP
40kg x5
50kg x 5
60kg x 5
62.5kg x 3

meh

Latraises/facepulls/shurgs

Curling in the squat rack.

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