I don't know what I'm doing but I know what I've done

Alf Veedersane · 31-10-2013 9:20am

Wednesday 30/10/2013

Bench
57.5kg x 8 x 4

Felt good. Form has come on a lot and felt strong in the later sets. Had a couple more sets in there.

DB Incline Bench
17.5kg x 15
20kg x 9 / 10 / 7

Alf Veedersane · 01-11-2013 9:04am

Thursday 31/10/2013

Deadlift
70kg x 2 x 5
100kg x 5
130kg x 2 - I knew here there was probably going to be no PR. Just didn't feel as smooth as last week.
150kg x 1
165kg x F - Nah. Bar was going nowhere beyond the 5mm mark above ground.
160kg x 1

Reasonably happy. The DL, for me anyway, can be one of those lifts that you can have good days or pathetic days where you're lifting the equivalent of a malnourished kitten. I'd have taken 150 going in.

Plate-Loaded Lat Pulldown
60kg x 20
80kg x 20
100kg x 15

Rack Pull
I've probably done these twice ever and not in about 5 months but I just decided to do them, for better or for worse...
60klg x 5
100kg x 3
130kg x 3 - That was tough. I had expected to go higher than my deadlift but then this is after deadlifting...
150kg x 1
170kg x F
160kg x 1

Plate-loaded Rows
60kg x 20
80kg x 20
100kg x 12

Alf Veedersane · 04-11-2013 10:03am

Friday 1/11/2013

Bench (W2D2)
60kg x 10 x 3 - I've hit 60kg for free a couple of times; once I hit 60 for 5 and the 1RM is 65. But ten sets of triples is something beyond all that, I fellt. But the couple of weeks building towards it and the week or two beforehand concentrating on form has paid off and I'm a lot more solid on the bench now. Next week will be tough though, that's fo' sho.

Curls
EZ bar:
20kg x 15
30kg x 15
35kg x 5

Superset: Lateral Raises & DB Curls

Lateral Raises
7.5kg x 15
10kg x 10
12.5kg x 10

DB Curls
7.5kg x 15
10kg x 10
12.5kg x 10

===================================

Saturday 2/11/2013

Squats
40kg x 10
60kg x 5
80kg x 3
100kg x 1 - Proper PR
110kg - F
105kg - F - had it but hesitated at the bottom and then I didn't have it.

RDLs
60kg x 15
80kg x 15
100kg x 10

Leg Extensions
Pin 8 x 15
Pin 10 x 15
Pin 12 x 15
Pin 14 x 15
Pin 16 x 15
Pin 18 x 15
Pin 20 x 15

=====================================

Sunday 3/11/2013

Barbell Bench (W3D1)
55kg x 6 x 6

DB Incline Bench
20kgs x 15
25kgs x 7
30kgs x 2 - I'd have had another in the tank but given the barbell bench week ahead, going to failure wouldn't be clever.

DB Single Arm Rows
30kg x 20
35kg x 15

Shrugs
40kg x 3 x 20

Rear Delt (Pec deck in reverse)
Pin 3 x 15
Pin 4 x 15
Pin 5 x 12

Pec Deck
Pin 3 x 30
Pin 3 x 32

Felt like my chest had been inflated almost to the point of explosion

==============================

Monday 4/11/2013

Hadn't intended going in but wanted to have a run at 10x10 squats.

Just went light and tried 55kgs.

Alf Veedersane · 07-11-2013 10:00am

Tuesday 5/11/2013

Bench (W3D2)
57.5kg x 7 x 5

Machine Pulldown
45kg x 20
60kg x 15
Then mate suggested a dropset...
70kg x 15 -> 50kg x 10 -> 30kg x 25 (seemed too light to be worth anything) -> 40kg x 20

Plate-Loaded Rows
80kg x 3 x 15 - serious pump in forearms. Didn't expect that.

EZ Bar Curls
20kg x 20
30kg x 10
20kg x 20

Alf Veedersane · 08-11-2013 9:04am

Thursday 7/11/2013

I was lying awake for an hour or more before the alarm was due to go offso I decided to get up and go to the gym. I learned a valuable lesson...

Deadlift
70kg x 2 x 5
100kg x 5
120kg x 5
140kg x 2

That valuable lesson: don't go deadlifting in the morning. Anytime I have done it, it's been awful.

Squat
40kg x 10
60kg x 5
80kg x 3
100kg x 1
60kg x 5 x 10

After work

Bench
62.5kg x 8 x 4

Machine Rows - Close Grip
55kg x 20
65kg x 19
75kg x 12

DB Curls
12.5kgs x 3 x 15

Machine curls to boredom.

Alf Veedersane · 10-11-2013 5:18pm

Friday 8/11/2013

Bench
65kg x 7 x 3
65kg x 3 x 2

Needed assistance on last 3 sets but given I'd a 1RM of 65 going in I'm ok with that. Time to rest the chest til next week and see what new 1RM I can set.

Squat
40kg x 10
60kg x 5
80kg x 3
90kg x 1
105kg x 1

That came out of nowhere. After a physio session in the morning, I thought I'd test drive the looser hips. Started thinking i'd get to 80 and just try to get reps. Boom!

OHP
Bar x 10
30kg x 5
35kg x 5
40kg x 3
45kg x 1
40kg x 5 / 4

RDLs
60kg x 15
80kg x 15
110kg x 10

Despite the initial disappointment in the benching, it was a good session especially feeling how good the squats felt with loose hips. Also, narrowed my stance a bit and felt a lot stronger for it. Happy days.

Alf Veedersane · 10-11-2013 5:40pm

Saturday 9/11/2013

Worked triceps and shoulders, to a lesser extent. Lower weight, lots of reps. LOTS.

And lots of soreness today.

Alf Veedersane · 11-11-2013 9:58am

Sunday 10/11/2013

Barbell Rows
Bar x 15
40kg x 15
60kg x 15
80kg x 2 x 5
70kg x 5 x 8
60kg x 3 x 12

Planks
Put 20kg plate on my back and did 3 sets of 30s with 30s rest between them

First time doing it with weight added - didn't think 30s sets would be as hard as they were, especially the last one.

Chin-ups
BW 5 x 5

Plate-loaded rows
90kg x 3 x 15

Face Pulls
Pin 5 x 15
Pin 6 x 15
Pin 7 x 15

First time doing those an' all. Felt it working the muscles harder than I expected.

Machine Pulldowns
60kg x 3 x 15

Alf Veedersane · 12-11-2013 9:13am

Monday 11/11/2013

With what felt like a new set of hips and buoyed by the good session of squatting I'd had after the last physio session, I went in for some squatting.

Squats
Bar x 10 - I noticed straight off the bat that I was practically hitting the ground with my ass at the bottom. Never have I had so much depth in a squat. I know it was only the bar but it did bode well.
40kg x 10 - this feels deadly
60kg x 5
80kg x 3
90kg x 1
100kg x 1
107.5kg x F - Didn't control it properly on the way down and lost it at the bottom. But it felt light as a feather coming out of the rack so I was definitely going again.
107.5kg x 1 - BOOYAH! Felt easier than it should. Which, in hindsight, makes me think I should have kept going. But at least I'll be fresh for an assault later in the week.
80kg x 3 x 5

Seated Calf Raise
50kg x 15
70kg x 15
100kg x 10 - the sharp twinge in my left calf meant it was probably best to leave it at 10 reps.

Seated Leg Press
110kg x 15
130kg x 15
150kg x 15

Training will have to take a back seat this week because chartership interview but Friday will (hopefully) bring some PRs.

Alf Veedersane · 15-11-2013 11:18pm

Bull**** bench session. Hit a PR of 70kg but failed on 75. Needed small bit of assistance on 72.5 but it's still a fail. Pissed off, big stylee. Faffed about with DB presses, curls, trap bar shrugs like someone with ADHD after that. Left Raw pissed off. But i'll just go back and rebuild.

Alf Veedersane · 18-11-2013 9:59am

Sunday 17/11/2013

Tested the 1RM the last few times I squatted so decided to dial it back a little today and go for reps.

Squats
40kg x 10
60kg x 5
80kg x 3
100kg x 2 x 2
90kg x 10 - goosed.
90kg x 5
80kg x 10

RDLs
70kg x 15
90kg x 15
110kg x 5 - form was starting to slip so I stopped at 5

OHP (I was in the squat rack so why not)
30kg x 5
35kg x 5
40kg x 5
45kg x 5 - was happy with that since 47.5 is my 1RM
40kg x 2 x 5

Seated Leg Press
110kg x 10
130kg x 10
150kg x 10
160kg x 10
170kg x 10

Mind has been cleansed of Friday's efforts.

doug3932 · 18-11-2013 2:55pm

Alf Veedersane wrote: »

As a result of consistently losing my log book, I decided to keep a log here for myself and probably the general amusement of others

Currently 6ft tall and about fluctuate between 67-69 kg. Relative novice at all this, to be honest.

So, here goes.

Took the afternoon off work so I had time to give the legs a good going over.

Squats

Bar x 10

40 x 10

60 x 5

80 x 3

90 x 6

80 x 10

70 x 10

60 x 10

Leg Extensions / Hamstring Curls 'super' set

Extensions:

Pin 12 *15

Pin 14 *15

Pin 20 *15

Pin 16 *15

Pin 20 *15

Hamstring Curls:

Pin 7 x 15

Pin 8 x 15

Pin 12 x 8

Pin 10 x 12

Pin 12 x 8

Standing Calf Raises

Pin 6 x 15

Pin 7 x 15

Pin 7 x 15

Pin 8 x 15

Pin 8 x 15

Incline Leg Press

50kg x 15

70kg x 15

90kg x 15

110kg x 10

90kg x 10

Seated Machine Calf Raises

30 kg x 5 x 15

Glute Machine

Each leg got a dose of the following:

60kg * 15

62.5kg * 15

65kg * 15

67.5kg * 15

70kg * 15

Really had to have a word with myself to convince my head to keep me therefor the full five sets.

Spaghetti legs the whole way home. I can't feel my legs anymore. I can feel a burning sensation in their place though...

Great workout!The best advice I have is to keep it simple and ease back into it, remembering that your body will need some time to build back some strength and endurance. Be kind to yourself! You're getting back on track and that's enough for now.

Alf Veedersane · 18-11-2013 3:08pm

doug3932 wrote: »

Great workout!The best advice I have is to keep it simple and ease back into it, remembering that your body will need some time to build back some strength and endurance. Be kind to yourself! You're getting back on track and that's enough for now.

Thanks.

*hugs*

Alf Veedersane · 19-11-2013 8:50am

Monday 18/11/2013

Tested out a program mate is using that sets out three sets for each muscle group thus: high weight/low reps, medium weight, medium reps and low weight/high reps.

Took a bit of playing around with weights to find what your was for high, medium and low reps.

Flat Barbell Bench
40kg x 12
50kg x 8
60kg x 5
65kg x 3 / 2 / 2 - I had intended getting a set of 65/5 but my right shoulder felt fatigued.

Incline Bench
90s rest on these

40kg x 10
50kg x 8
50kg x 6
50kg x 5

Right shoulder just wasn't having it. Oh well.

Pec Deck
45s rest between sets

Pin 5 x 3 x 20

EZ Bar Curls
35kg x 4 x 5 - concentrated on really strict form since the prescribed number of reps was low.

Low Cable Curl
20 x 12
30 x 12
40 x 10

Preacher DB Curls
10kg x 15 - too light
12.5kg x 3 x 15

Alf Veedersane · 21-11-2013 8:44am

Wednesday 20/11/2013

Squats
40kg x 10
60kg x 5
80kg x 3
100kg x 3 - in hindsight I had another 1 or 2 reps in me there. Not sure why I didn't go for it. But it's my first time hitting a triple at 100 so I'll take it
100kg x 2
90 kg x 3 x 5

RDLs
70kg x 15
90kg x 15
110kg x 3

Superset: Leg Extensions & Hamstring Curls

Leg Extensions

Pin 12 x 15
Pin 14 x 15
Pin 16 x 15
Pin 18 x 15

Hamstring Curls

Pin 8 x 15
Pin 9 x 12
Pin 10 x 12
Pin 11 x 9

Incline Leg Press
150kg x 10
190kg x 10
230kg x 10
280kg x 10

Seated Calf Raise
50kg x 13
70kg x 13 - twinge in left calf didn't feel marvellous and not wanting to do a job on it, I didn't jump to the intended 110kg for last set
90kg x 10

Alf Veedersane · 25-11-2013 10:19am

Friday 22/11/2013

Decided to pretend to workout..

Deadlift
70kg x 2 x 5
100kg x 5
120kg x 5
140kg x 3
150kg x 1

Squat
40kg x 10
60kg x 5
80kg x 3
100kg x 3

Bench
40kg x 20
50kg x 15
60kg x 3 x 5

Dips
BW x 10
+15kg x 9
+20 kg x 7
+25 kg x 4 / 3

Superset: Pull Ups (Neutral Grip) & 21s

Pull Ups
3 sets to failure

21s
3 sets with 25kg

Biceps were on fire.

===========================
===========================

Saturday 23/11/2013

OHP
Not sure why I did these because I knew my shoulders weren't up to much
30kg x 5
35kg x 5
40kg x 2 x 3

Skullcrushers
35kg x 3 x 10

Arnold Press
12.5kg x 3 x 10

Close Grip Bench
30kg x 10
40kg x 10
50kg x 5
60kg x 3 / 2 / 2

Cable Tricep Extension
Pin 4 x 3 x 15

Pec Deck
Pin 6 x 2 x 20
Pin 5 x 20 / 15

===========================
===========================

Sunday 24/11/2013

Pull Ups (Proper Grip)
BW x 7 / 6 / 7 / 7

Rack Pulls
60kg x 10
100kg x 6
120kg x 6
130kg x 6
120kg x 3 x 6

Plate-loaded Rows
40kg x 15
80kg x 10
100kg x 3 x 10

Lat Pulldown
60kg x 15
70kg x 3 x 15

EZ Bar Curls
30kg x 8
35kg x 4 x 5

Seated Hammer Curls
10kg x 10
12.5kg x 10
10kg x 3 x 10

Alf Veedersane · 25-11-2013 9:05pm

Monday 25/11/2013

Squats
40 x 8
60 x 5
80 x 3
100 x 1
110 x F - hesitated at the bottom and lost it. Twice. F**k!
100 x 3
90 x 5

OHP
Bar x 10
30 x 5
40 x 5
45 x 2 - felt surprisingly good so left it at 2 reps
50 x 1 - PR
52.5 x F - thought i had it. I didn't.
50 x 1

Lunges
3 sets of 20 with 25kg DBs

Incline leg press
150 x 10
200 x 10
250 x 10

Went in feeling confident...expecting to get a 110 squat. Disappointed with how it went. Need to back myself more on my top sets at squats. Diaappointment slightly mitigated by PR on the OHP.

Alf Veedersane · 27-11-2013 9:50pm

Wednesday 27/11/2013

Squats
Warm ups
60 x 5 x 5

DB Incline Bench
15kg x 10
20kg x 7
25kg x 3 x 7
28 x F - mostly because I broke my arse laughing at a joke mate made and just managed to not drop the DB on my face
28kg x 5 quickly followed by 15kg x 10

Pec deck
Pin 6 x 3 x 20
Pin 6 x 20 -> Pin 4 x 20 -> Pin 3 x 20

EZ Bar Curls
Back against the wall: 35kg x 3 x 5

Home for pork chops. Nom.

Alf Veedersane · 02-12-2013 9:26am

A summary of the last few days since the last entry look a little something like this:

Squats
80kg x 3
100kg x 3 x 3
90kg x 5

Also tried some front squats on Friday - first time in nearly a year, I think. Just wanted to test out weight and try to check out a bit of form. Got 60kg fine and just lost 70kg with shoddy form (leaned forward) but will work on that now for a bit.

Jump Squats (with bar on the back of the shoulders)
15kg x 10
20kg x 10
30kg x 3 x 10

Good Mornings
30kg x 3 x 12

Pull Ups
BW x 8 / 7 / 7 / 6

Barbell Rows
75kg x 4 x 7

Plate Loaded Rows
100kg x 3 x 11

Lat Pulldown
75kg x 3 x 15

OHP
40kg x 5
45kg x 3 x 5
40kg x 7

Bench
62.5kg x 4 x 5
62.5 x 4 - was supposed to be 5 x 5 but losyt the bar path on the very last rep and needed a little assistance to get it back up. Still, relatively happy with that

DB Incline Bench
20kg x 10
25kg x 5 / 7

The last 6-8 weeks I've been averaging 4-5 hours sleep and trying to maintain 4-5 workouts a week. Adrenaline has all but run out now so I'm going to take a break for a week or so and get some recovery in.

Alf Veedersane · 06-12-2013 7:14pm

Friday 6/12/2012

Squats
Warm ups
100kg x 1
105kg x 1
110kg x 1 - a proper battle. I'd like to say I looked it in the eye and conquered it but I leaned that touch too far forward and found myself in a battle I didn't want to fight...but fight I did and finally got through the sticking point. Used up so much energy in that, I hadn't anything left for anything higher.

RDLs
60kg x 10
80kg x 10
100kg x 10
120kg x 6

OHP
30kg x 5
40kg x 5
45kg x 3
47.5kg x 2
52.5kg x 2 x F
50kg x 2
45kg x 5 / 4

Front Squats
30kg x 5
40kg x 5
50kg x 5
60kg x 3
70kg x 1
80kg x F - I'd like to think form let me down but the legs were a bit tired so it was just down to me not being strong enough
75kg x 1

Good Mornings
Bar x 12
30kg x 12
40kg x 3 x 12

Jump Squats
Upped it from the 30kg bar the last time
35kg x 3x 10 - my legs were on fire.

Good session, all in all. Well, nothing brilliant but happy enough to come back with that

Alf Veedersane · 09-12-2013 8:53am

Saturday 7/12/2012

Bench
Warm up
60kg x 5
60kg x 3 x 7

Pull Ups (proper grip)
BW x 8, 8, 7, 6

Barbell Rows
40kg x 15
60kg x 12
75kg x 4 x 8

DB Incline Press
15kg x 15
20kg x 12
25kg x 7, 5, 6
15kg to failure

Plated-loaded Lat Pulldown
60kg x 15
80kg x 3 x 15

Chest Flyes
Pin 6 x 3 x 20

Plank
3 sets of 30s with 30s rest between with 25kg on my back - very tough.

Wasn't feeling the love from my chest today so that part of today was a bit pants but c'est la vie.

Alf Veedersane · 09-12-2013 1:03pm

Sunday 8/12/13

Hadn't intended going in but I was bored at home and it seemed like a better idea than kicking back on my recliner (it wasn't).

So in I went and tried a few deadlifts that were pretty rubbish - my hamstrings weren't having it because they were sore after Friday.

So I left it and just fannied about for a while doing some light squats and stuff.

Alf Veedersane · 10-12-2013 9:36am

Monday 9/12/2013

Took shoulders and triceps and had 3 exercises working each using high weight/low reps, moderate weight/moderate reps, low weight high reps and rest between the sets timed accordingly.

OHP
Warm up sets
45kg x 4 x 5

Superset: Skullcrushers & Lateral Raises

Skullcrushers (Incline)
35kg x 3 x 10

Lateral Raises
7.5kgs x 3 x 15

Dips
BW x 10
+15kg x 7, 6, 6

Would normally be expecting more but jesus the triceps started to tire fast.

Arnie Presses
12.5kgs x 3 x 10

Cable Tricep Extensions
50kg x 15
60kg x 2 x 15
70kg x 2 x 15

Good workout. It takes a bit of playing around with weights to see what weight will get you the number of reps and sets you're looking for

RidleyRider · 10-12-2013 12:00pm

Dips first, they're more important:)

Alf Veedersane · 10-12-2013 12:23pm

RidleyRider wrote: »

Dips first, they're more important:)

Ideally, that's how it would have gone down but power racks anmd squat racks can be hard to come by in the evening so when I saw onefree, I pounced. Still, I'd been looking at hitting about 8 reps for 3 sets and 15kgs on the belt is where I'm at for that so what I did get is fine considering I'd done OHPs and skullz before I got to dips

Alf Veedersane · 13-12-2013 5:17pm

Thursday 12/12/2013

Squats
40kg x 5
60 kg x 5
90kg x 2
105kg x 2
105kg x 1
95kg x 5
100kg x 3

RDLs
70kg x 12
90kg x 12
110kg 10
130kg x 3 - form was starting to give so I stopped after 3

Front Squat
40kg x 5
50kg x 5
60kg x 3
70kg x 3 x 3 - didn't think it was wise to just keep testing, even though I'm relatively new to it. Found those hard enough even with a 1RM of 75kg.

Good Mornings
45kg x 3 x 12

Walking Lunges
40kg easy bar on my back
3 sets of 20

Seated Calf Raises
50kg x 15
75kg x 15
100kg x 10

Alf Veedersane · 13-12-2013 5:22pm

Friday 13/12/2013

Superset: Pull-Ups & BB Bench Press

Pull Ups
BW x 9, 8, 8, 8

Bench Press
65kg x 5 x 5 - Kind of a PR. 1RM of 70 and managed 5x5 at 65. Happy enough with that.

Barbell Row
60kg x 12
77.5kg x 5 x 6

DB Incline Bench
17.5kg x 12
22.5kg x 10
25kg x 3 x 7

Single Arm DB Rows
30kg x 15
35kg x 12
40kg x 10
30kg x 15

Incline DB Flyes
10kg x 3 x 15

Plated Lat Pulldown
60kg x 15
85kg x 3 x 15

Machine Chest Press
Three sets to failure

Alf Veedersane · 14-12-2013 4:18pm

OHP
47.5kg x 3 x 5
47.5kg x 4 - was supposed to be 4 x 5 but failed on last rep.

Arnie Press
12.5kg x 4 x 11

Lateral Raise
9kg x 3 x 15

Dips

+15kg x 3 x 8

Skullcrushers
35kg x 10 / 10 / 7 - what I'd thought were beads of sweat were tears from my triceps.

Cable Tricep Extension

Pin 6 x 3 x 15

Edit: Decided to curl 10 x 10 with 22kg straight bar at home. Had only done 10 x 10 once and couldn't remember what weight was so didn't go high. At least now I've a reference point.

Alf Veedersane · 17-12-2013 10:05pm

Tuesday 17/12/2013

Dying with a dose so said I'd just see how things were.

Squats
40kg x 5
60kg x 5
80kg x 5
100kg x 3
105kg x 2
100kg x 1 - well that felt sh*t!
90kg x 5
80kg x 5

Jump Squats
45kg x 3 x 10 - ugh

Glute Machine
60kg x 12
70kg x 12
80kg x 12

Machine Seated Leg Press
110kg x 10
130kg x 10
150kg x 10
170kg x 10

Felt like a harder session than normally would but reasonably satisfied, all things considered.

Alf Veedersane · 18-12-2013 9:48am

Wednesday 18/12/2013

Bench

So I started to loosen up and the little twinge I'd noticed when I opened the door at home this morning hadn't gone away. Warmed up with the bar and the front delt was pretty sore but I thought I'd be able to lift through it. 40kg set was alright but I thought it might have started to ease. No chance. 60kg x 3 set didn't fill me with hope. It was just going to hurt like hell.

67.5kg x 5 - got through it and didn't feel like the bar wasn't going to make it back up but christ it was unpleasant.
67.5kg x 5 - two sets down but it's not getting easier and the hot poker is burning a hole through my shoulder. Can I do 3 more sets?
67.5kg x 3 - the answer was no. The end of the third set I started to feel like it might not go back up if I lowered it to my chest again so I rackedt he bar.

All in all, I'm not too disappointed. The sets were actually fine but the pain in my shoulder was just hurting too much. A few weeks ago after Smolov Jr on the bench, I overreached on the test day and finished with a 1RM of 70kg. A couple of solid sets of 5 at 67.5 is a definite improvement.

Pull Ups (proper grip)
BW x 9, 8, 8, 8

Barbell Rows
77.5kg x 4 x 7

EZ Bar Curls
25kg x 7 x 10 - ran out of time so couldn't do 10 x 10

I don't know what I'm doing but I know what I've done

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