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Curling in the squat rack.

JoeyDoh

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

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JoeyDoh

Friday
Variation of curls 10x10
Dips: 10x10

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

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

45* cable fly 3 x10
Facepulls 3x10

JoeyDoh

Havn't updated this in a while. I finished off 6 cycles of GVT, it was a success. Gained 2 inches on my legs, 1.25 on my chest. 0.6 inches on my arms. So happy enough with it and according to the body calipers i'm down 1% bf. Weight is up to 93kg, up from 91. Could have eaten bigger but life got in the way.

Anyway.

Bench:
60kg x 5
80kg x3
90kg x 1
100kg x 5
100kg x 5
100kg x 5

Did a strict 3-1-2 tempo with these, happy enough, felt nice to lift something heavy.

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

Dips
Lack of dip belt meant I had to hold the Db between my legs which I hate

20kg x8
20kg x 6
20kg x 6

Tricep Pushdowns
3x8 -stack

JoeyDoh

Deadlifts:
Bar
50kg x 5
90kg x 5
110kg x 3
130kg x 3
160kg x3
160kg x 3
160kg x 3

Pull ups
Bw x 5
Bw+10kg x 5
Bw +10kg x 3(+2 at bw)

Single Arm Rows:
35kg x8 x3

Hiit:
Rower 30sec on/30secs off.

My power off the floor from deadlifts is up, however my lockout/lower back strength is down as is my grip. Hopefully I can rectify this in the coming weeks.

Pull up strength is also down. Once again I hope to rectify this.

JoeyDoh

Standing Ohp:
Bar
40kg x 5
50kg x 5
60kg x 3 x 3

Easy enough.

Seated Db press:
30kg x 5 x 2

Dips
Bw x8x2

Latraise/Facepulls/shrugs

JoeyDoh

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

Switched to a wide stance low bar style, it's different but I think i'll give it a go.

SLDL:
60kg x6
60kg x 6
80kg x 6
80kg x 6

Quadex/calveraises

First day back heavy squatting(for me) in a long time. Twas nice.

JoeyDoh

Bench:
Bar
60kg x 3
60kg x 5
80kg x 3
90kg x 1
102.5kg x 3
102.5kg x 3
102.5kg x 3

Found it hard to get tight, was using a crap bar but that's no excuse.

Incline db press:
40kg x 5 x 3

Dips:
Bw+20kg x 5 x 2
Bw+ 25kg x 5

Reverse pushdowns/lat raise

JoeyDoh

Deadlifts:
Bar
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
165kg x 3
165kg x 3
165kg x 3

Grand.

Pull Ups:
Bw+10kg x 5 x3

Nice to be back to this.

Single Arm Rows:
40kg x 8 x 3

JoeyDoh

Went training on an empty stomach, never a good idea but managed it!

Ohp:
40kg x 5
50kg x 3
60kg x 1
62.5kg x 3
62.5kg x 3(3rd rep was a slight push)
62.5kg x 3( Pushed on 2 of these)

Meh, could be better, lack of food i'm hoping.

Db Shoulder press:
30kg x 5 x 2

Latraise/facepulls/shrugs

JoeyDoh

Squats:
50kg x 5
70kg x 5
100kg x 1
100kg x 1
115kg x 3
115kg x 3
115kg x 2(Failed on 3rd rep)

Form was all over the place here, ima find someone knowledgable to fix mah squat.

Front squats:
50kg x 5
60kg x 5
70kg x 3
80kg x 3

These were easy, heaviest 've ever gone on front squats and was delighted with these, easily could've gone to 90+ but the gym was closing!

JoeyDoh

Did a lot of stretching over the last few days. Ima keep it up and hopefully see results.

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

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

Dumbbells jump from 40-50 in the leisure centre I was training in, frustrating enough, would've liked 42.5kgs

Dips:
Bw+25kg x 5
Bw+25kg x 5
Bw+30kg x 5

Pushdowns/Lat raise

JoeyDoh

Deadlifts
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
170kg x 1
170kg x 1
170kg x 1

This was supposed to be 170 3x3, but I was shattered and just didn't have the energy for it.

Pull Ups:
Bw+12.5kg x 5 x 3

Single arm Db row:
40kg x 8 x 3

Curlz/2 set of lat pulldown

JoeyDoh

Ohp:
40kg x 5
50kg x 5
65kg x 2

Rotator wasn't up for this, didn't want to force anything, so I played it safe and went for Dbs.

Db Press:
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Latraise/facepull/shrugs

JoeyDoh

Good day, squats felt good and powerful. Back to high bar just cause.

Squats;
Bar
50kg x 5
70kg x 5
90kg x 3
100kg x 1
120kg x 3
120kg x 3
120kg x 3

Front squats;
80kg x 3
80kg x 3
80kg x 3

Absolute Zero

What made you change back to high bar lad?

JoeyDoh wrote: »

Good day, squats felt good and powerful. Back to high bar just cause.

Squats;
Bar
50kg x 5
70kg x 5
90kg x 3
100kg x 1
120kg x 3
120kg x 3
120kg x 3

Front squats;
80kg x 3
80kg x 3
80kg x 3

JoeyDoh

Bench:
Bar
60kg x 5
80kg x 3
90kg x 1
100kg x 1
107.5kg x 3
107,5kg x 3
107.5kg x 3

Solid.

Incline DB press:
40kg 3x5

Dips:
Bw+30kg x 5
Bw+30kg x 5
Bw+35kg x 5

I'm gonna pr on these dips soon enough.

Lat raise/pushdowns.

JoeyDoh

Deadlift:
50kg x 5
90kg x 5
130kg x 3
175kg x 3
Flew up delighted.
175kg x 1

Felt something tweak in my hamstring, didn't want to risk a tear so I stop deadlifting here in the interest of self preservation.

Pull Ups:
Bw+15kg x 5 x 3

Single Arm db rows:
40kg x 8 x 3

JoeyDoh

Db shoulder press:
25kg x 5
32.5kg x 5 x 3

latraise/facepull/shrugs.

JoeyDoh

Squats:
Bar
60kg x 5
80kg x 5
100kg x 3
125kg x 3
125kg x 3
125kg x 3

Front squats:
85kg x 3
85kg x 3
85kg x 3

Hypers:
+15kg x 10 x 3

JoeyDoh

Had a vomiting bug thursday, had no food all day, so I spent all day trying to "refeed" , was lacking power today,frustrating to say the least.

Bench:
Bar
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 3
110kg x 2.5,tiniest bit from lockout
110kg x 2 miss lockout

Frustrating, but i'm putting it down to illness.

Incline Db
40kg x 5 x 3

Dips:
Bw+35kg x 5
Bw+35kg x 5
Bw+40kg x 3

Should've got the 5...

Pushdown/kickbacks/latraise

JoeyDoh

Weird day.

Deadlifts:
Bar
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x f
This was weird, it flew up and then just fell out of my hands. I had no chalk but even then this was surprising. We left it after this.

Weighted Pull Ups:
Bw+20kg x 5 x 3

Boom, busted these out .

Single Arm rows:
40kg x 8 x 3

Lat Pull down
1x12

Bicep stuff

JoeyDoh

Today I started German Body Composition training in the attempt to cut bodyfat. I've changed up my diet to something that resembles Paleo and am trying to be as strict as I can. I started today at 93.5kg and 15% bf according to the callipers.

A1: 45* Db press 40kg x 6
A2: 45* Db press 25kg x 12
A3: 30* Db press: 15kg x 25

My shoulders were sore from sunday so unfortunately I had to drop the weight on the last "Set"

B1: Chin ups+10kg x 6
B2: Bent over Rows 60kg x 12
B3: Facepulls x 25

This was all very painful due to the amount of lactic acid build up. But if Poliquin is to be believed, it's a more effective fat burning pathway than aerobic. I'm doing this program in particular as a favour to a friend, who will be keeping track of measurements and what not for me. I'm might even be getting a free Dexa scan out of it!

JoeyDoh

A1: Squat 90kg x 6
A2: Lunges x 12
A3: Leg Extensions x 25

X3

B1: Prone Leg Curl x 6
B2: Romanian Deadlifts x 12
B3: Hyperextensions x 25(Ouch)

x3

JoeyDoh

Decided to log my 5/3/1 boring but big challenge.

Military press:
41kg x 5
47kg x5
54kgx8

Bench press
60kg 5x10

Pull up variant.
5x10

Found the first day pretty easy but I'll stick to the percentages and see how it goes. Deadlifts and squats tomorrow.

JoeyDoh

Tuesday:
Deadlifts
Warm up.
112kg x 5
130kg x 5
148kg x 10

Squats.
65kg 5x10

Core
Ab wheel 2x20
Russia. Twists w/15kg 2x20
Hanging leg raises 1x20

JoeyDoh

Thursday

Bench.
73kg x 5
84kg x 5
95kg x 9

Should've got 10 was fatigued due to an early start and lack of food.

5x10 Press 32kg

Db Rows
30kg 5x10

JoeyDoh

Friday:
Squat
Warm up.
82kg x 5
95kg x 5
107.5kg x 10.

Deadlift.
85kg 5x10

Core.

JoeyDoh

Monday:
Ohp.
45kg x 3
51kg x 3.
58kg x 6.

Bench
60kg 5x10

Pull ups 5x10

JoeyDoh

Tuesday.
Deadlifts
120x3
137.5 x3
155x8

Easy enough. Couldve stayed going, callous ripped unfortunately.

Squat
62.5kg 5x10

Core

JoeyDoh

Thursday.
Bench
80kg x 3
90kgx3
102.5kg x 8.

Shoulder press 5x10

Db rows 5x10

JoeyDoh

Squat
90x3
102.5 x 3
117.5kg x 10

Easy as pie.

Deadlift. 85kg 5x10.

Serious pumpage.