Curling in the squat rack.

JoeyDoh · 28-12-2012 7:47pm

High-Bar Squats:
Warm up:
Bar
60kg x5
70kg x 5
90kg x 5
110kg x 3
120kg x 3

Pew pew

SLDL
50kg x 5
90kg x 5
130kg x 3

Bleh

Walking lunges.

JoeyDoh · 30-12-2012 9:15pm

Bench:
Bar
50kg x 3
50kg x 3
80kg x 3
80kg x 3
100kg x 1
107.5kg x 2 (+1)
110kg x 2
110kg x 2

Lack of power here today and lack of tightness.

Incline:
40kg x 5
Shoulder felt niggle so I went for volume.
25kg x 12
25kg x 12

Flies
15kg x 12 x 2

Squats
60kg x 10 x 3

Tricep stuf.

Not a great day

I've decided to squat more than once a week now, prolly should have done this a long time ago.

JoeyDoh · 03-01-2013 2:01am

Squats:
60kg x 8
80kg x 5
100kg x 5
120kg x 2

Got a tip here on my high bar form and my form improved dramatically, literally only bringing the elbows forward and it made a drastic change. Delighted.

100kg x 8 or 9
60kg x 8

Last two sets were for form. Happy out.

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

Db rows:
40kg x 8 x 3

Inverted rows:
8
5
5

This sucked, must be worked on.

2 sets of neutral grips pull ups,

Lat pulldowns

JoeyDoh · 03-01-2013 7:04pm

Log press:
30kg x 5
55kg x 4
55kg x 2

Log press is fun, but I need to work on my core methinks.

Viking press:
40kg x 5
60kg x 4
60kg x 5
60kg x 5
60kg x 4

Lat raises:
12kg x 12 x 3

Facepulls
3x 12

Shrugs:
50kg x 8 x3.

Dips:
Bw x 18
Bw+20kg x 10
Bw+20kg x 8

CGBP:
80kg x 5 x 2

Did some rope whips and some sledge hammer tire work. That was a bunch of fun but the rope was the devil.

JoeyDoh · 04-01-2013 11:51pm

Deadlifts:
60kg x 3 x 2
100kg x 3
140kg x 3
140g x 1
160kg x 3
170kg x 1

Easy enough but I was exhausted going in.

Front Squat:
60kg x 3 x 3 Weight is easy, tekkers needs improving.

Walking lunges:
60kg for 20 metres.

Pulled a 250kg tank track 80 metres. 40 going backwards, 40 forwards. This was insanely hard and gave a massive leg pump.

Me and Absolute zero pulled a 350kg tank track , I got sick mid way through, but finish off the final 40 metres.

JoeyDoh · 07-01-2013 12:57am

Felt very ill 5 minutes into my warm up, did not bode well, had to quit due to vomiting.

This is what I did anyway.

Bench:
Bar
60kg x5
80kg x 3
90kg x 3
100kg x 5

Tired and groggy here, should've stopped.

Incline DB press:
35kg 3 x 8

Gave up after attempting one or two more exercises, felt terribad.

JoeyDoh · 08-01-2013 12:38am

Great day..

Deadlifts:
Bar x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 1
193kg x 1 PR

PR happy in. Felt good and it flew up, slowed down at lock out but sure.

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

These felt slow and heavy after the deads.

DB row@
40kg x 8 x3

Lat Pull down.

Inverted rows

JoeyDoh · 08-01-2013 9:54pm

Viking Press:
Bar
60kg x 5
60kg x 5
60kg x 5

Dips:
BW x 5
Bw+20kg x 5
Bw+30kg x 5
Bw+40kg x 5 (PR)

The 40kg was hard but not head exploding hard, delighted with that, 10kg pr on the 5rep.

LatRaises/Facepulls/shrugs.

JoeyDoh · 09-01-2013 6:40pm

Squats:
Bar
60kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 3

Form is better, need to iron a few things out but i'm happy enough.

Straight leg deads off a 12 inch block.
60kg x 8
60kg x 8
70kg x 8

Did these for something different, monstrous stretch in the hams.

GHR
Bw x 8 x 3
Black band x 5(Hard)

Walking lunges, 40kg.

Front Squats
50kg x 5
60kg x 5
70kg x 3

Prowler+50kg x 2 Runs for 80 meter total.

3 rounds of sledge hammer tire work.

Happy enough,trying to bring more cardio into my workouts as i've a shocking level of CV fitness.

JoeyDoh · 11-01-2013 11:44pm

Bench:
Bar
60kg x 5
80kg x 3
100kg x 1
110kg x 3
115kg x 1
120kg x 1 (I basically got this, spotter tipped it with his finger overeagerly when I was well on the way to lock out)
120kg x 0

Incline:
40kg x 5
40kg x 5
35kg x 8

My incline press strength is down in recent weeks. I might do 6 or so weeks of incline press first.

Tried to do dips, shoulder was niggly so did flies instead.

Clapping push ups:
3x10

Tri-work

JoeyDoh · 12-01-2013 6:30pm

Deadlift:
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
200kg x f

Had no business trying it, hams are in ribbons still for some reason.

Chin ups:
Bw x 5
Bw+10kg x 5 x 3

Lat Pull Down/Rows/Bi work

JoeyDoh · 14-01-2013 7:26pm

Viking Press:
30kg x 5
70kg x 5
80kg x 5
70kg x 5

Log Press:
40kg x 8
50kg x 8
50kg x 8

Lat raises/Facepull/Shrugs

Core work. Crunches+Hanging leg raises

JoeyDoh · 15-01-2013 5:26pm

Squats:
Bar
60kg x 5
60kg x 3
80kg x 3
90kg x 3
100kg x 3

Now these felt great, form was good, happy out.

110kg x 3
Boom, left calve felt like it was about to explode. Tried to do a bodyweight squat with teh same effect again. Physio booked tomorrow , hopefully it'll be sorted.

Straight legged Deads off 10 inch box
40kg x 5
70kg x 5
90kg x 5
100kg x 5
110kg x 5

Sledgehammer work.

JoeyDoh · 17-01-2013 9:47pm

Bench:
Bar
50kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
105kg x 3
107.5kg x 3
110kg x 3

Felt good.

Incline Db press:
40kg x 5
40kg x 5
46kg x 1

DB pull overs:
25kg x 8
40kg x 8
50kg x 8

Flies/Cable Flies.

Squat mobility work, calve is still in ribbons so I got a golf ball at it but it's still tight.

JoeyDoh · 18-01-2013 6:39pm

Pull Ups:
Bw x 5
Bw x 5
Bw x 5

Single Arm Db rows:
40kg x 8
50kg x 8
40kg x 12

GHR:
4x8 with black resistance band, le pumpage.

Did a few different pull up styles.

Lat pull down/ Bis work

JoeyDoh · 22-01-2013 6:36am

OHP:
Bar
50kg x 5
60kg x 3
60kg x 1
60kg x 3

Lat raises/facepills/shrugs.

Dips/Pushdowns/onearmpushdowns

JoeyDoh · 23-01-2013 1:03am

Squats:
Bar
50kg x 5
70kg x 5
90kg x5
100kg x 5
110kg x 5

I have flexibility issue that i've been ignoring for a long time, it's affecting my squat progress a lot so I need to get the head out and get my mobility in order.

SLDLs:
110kg x 5
130kg x 5
120kg x 5

HangingLegraises/Crunches/Quadextensions

JoeyDoh · 24-01-2013 1:57am

DB press:
25kg x 8
25kg x 8
40kg x 5
45kg x 5
50kg x 3, could have done 5 but I made a balls of getting them up so it fatigued .

Incline:
40kg x 5 x 3

Dips:
BW x 5 x 3

Flies/pushdowns

JoeyDoh · 25-01-2013 11:57pm

Deadlifts:
60kg x 3
60kg x 3
100kg x 1
100kg x 1
140kg x 1
140kg x 1
160kg x 1
180kg x 1

Pull ups:
Black resistance band x 3- Tough, did it for the craic
Bw x 8 x 3

DB row:
50kg x 8
40kg x8 x 2

Latpulldown/inverted row/curlz

JoeyDoh · 28-01-2013 10:04pm

First day of GVT, doing 6 cycles, 4ish weeks or so.

Day 1:
A1:30* Db bench:
27.5kg x 7x 10
22.5kg x 3 x 10 (No 25s, had to compromise)

A2:
Lat Pull downs: 10x10

B1:45* bent over cable flies 3x10
B2: Face pull : 3x10

JoeyDoh · 29-01-2013 7:14pm

Gvt Leg day:

Squats:
3x10 70kg 4020 temp
7x10 60kg "" ""

Disgustingly hard, the weight wasn't an issue, the tempo was though.

A2:
Prone leg curl 10x10

B1: Reverse Crunch 3x10
B2: Calve raises 3x10

JoeyDoh · 31-01-2013 10:58pm

A1: 10x10 Seated DB curl
A2: 10x10 Dips
B1: Seated Shoulder Press 3x10
B2: Seated Lat raise 3 x 10

Le pump

JoeyDoh · 02-02-2013 7:55pm

A1: 30* DB bench
27.5kg 7x10
25kg 3x10

60sec between sets

A2:
Lat pulldown 10x10

Pec Flies 3 x 10
Facepulls 3 x10

JoeyDoh · 05-02-2013 2:58pm

Yesterday:
Squats:
10x10 65kg

Leg curl: 5x10
Hypers: 5x10

Calve raise

x10
Hanging leg raises: 3x 10

JoeyDoh · 05-02-2013 9:13pm

A1: Standing twisting? curls 10x10 10kg
A2: Dips(BW) 10x10
90 sec break between sets

B1: DB shoulder press 20kg 3x10
B2: Seated Db lat raises 5kg 3x10

Happy enough, tempo was ok, but it could be better.

Scandalous pump afterwords, I looked all swole and what not.

JoeyDoh · 07-02-2013 10:49pm

A1:
27.5kg x 6 x 10
25kg x 3 x 10
22.5kg x 1 x 10

60 break between sets:

A2:
Lat pull down 10x10
60 sec between sets:

B1:45* cable flies 3 x10
B2: Facepulls 3x10

JoeyDoh · 10-02-2013 11:56pm

Yesterday:
Squats:
10x10 60kg

SLDL : 10x 10 60kg

Calve raise

x10
Hanging leg raises: 3x 10

JoeyDoh · 10-02-2013 11:57pm

Variation of curls 10x10
Dips: 10x10

Seated Db press : 3x10
Seated Lt raise: 3x10

JoeyDoh · 12-02-2013 11:20pm

30* Db press 27.5kg 10x10
Lat pull down 10x10

45* cable fly 3 x10
Facepulls 3x10

JoeyDoh · 14-02-2013 3:44am

Today was not a good day

Sore all over.

10x8 Squats
5x10 Hypers

3x10 Calf raises
3x10 Hanging leg raises

Curling in the squat rack.

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