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

Alf Veedersane · 16-09-2013 4:21pm #1

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...

Alf Veedersane · 18-09-2013 7:46am

Barbell Rows
Bar x 15
40 x 12
60 x 10
80 x 5 (last 3 reps were bit shítty though)
70 x 8
60 x 10
60 x 8

Overhead Press
30kg x 5 x 8

Machine Lat Pulldown
55kg x 15
60kg x 14
65kg x 12
75kg x 8

Seated Machine Row (Horizontal grip)
55kg x 15
60kg x 12
65kg x 10
70kg x 10

Plate-Loaded Row (vertical grip…or whatever the technical term is)
45kg x 15
60kg x 10
70kg x 8

Neutral-grip Pull-ups
+ 15kg x 4/3/2/2

Dips
+15kg x 6/7/6/7

Dumbbell Flat Bench
20kg x 10
26kg x 4
22.5kg x 5

Stop!

Dinner time! :pac:

Alf Veedersane · 19-09-2013 11:58am

Fannied about a bit this morning.

Dumbbell Incline Bench Press
20kg x 4 x 8

Dumbbell Incline Rows
26kg x 4 x 10

Standing EZ Bar Curls
30kg x 4 x 10

Skullcrushers
30kg x 4 x 8

Dumbbell Shrugs
32.5kg x 4x 15

Overhead Press
35kg x 4 x 5

COH · 19-09-2013 11:59am

which one were you???

Alf Veedersane · 19-09-2013 12:13pm

COH wrote: »

which one were you???

The one with the rolled-up newspaper under my arm with the red carnation on my jacket.

Actually, it was yesterday morning.

Alf Veedersane · 19-09-2013 8:20pm

20:42 for 5km.

First bit of running in a while so I'll take that.

Alf Veedersane · 23-09-2013 8:08am

Still a bit of a lag between entries here and the present tense 'cause I've the last few pages of the since-been-lost log book.

Squats

Bar x 10
40 x 10
60 x 5
80 x 3
110 x 2 – not even close to depth. Maybe a half squat..
100 x 5 – little closer to depth. Maybe a ¾ squat
90 x 7
80 x 10
70 x 12
60 x 12

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 8 x 15
Pin 9 x 15
Pin 12 x 8
Pin 10 x 13
Pin 12 x 8

Standing Calf Raises

Pin 6 x 15
Pin 7 x 15
Pin 7 x 15
Pin 8 x 15
Pin 9 x 15

Incline Leg Press

50kg x 15
70kg x 15
90kg x 15
110kg x 2 x 10

Seated Machine Calf Raises

35 kg x 5 x 15

Glute Machine

55kg * 15
60kg * 15
65kg * 15
70kg * 15
75kg x 15

All of the above was done for each leg.

Reluctantly.

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

DB Flat Bench Press

17.5kg x 12
20kg x 8
22.5kg x 3x 8

Dumbbell One-Arm Rows

25kg x 15
30kg x 15
30kg x 3 x 10

Preacher Curls

25kg x 5 x 15

Upright Row

20kg x 12
25kg x 10
20kg x 3 x 15

Russian Twists Holding 15kg Plate

3 x 20

Machine Crunches

55kg x 12
60kg x 12
55kg x 12

Dips

BW x 10
+10kg x 7
+15kg x 7/6/6

Alf Veedersane · 23-09-2013 8:18am

More catch-up:

Squats

Bar x 10
40 x 10
60 x 5
80 x 3
100 x 5 – Again, a few inches shy of depth
90 x 6
80 x 8

Leg Extensions / Hamstring Curls 'super' set

Extensions

Pin 13 *15
Pin 16 *15
Pin 20 *15

Hamstring Curls:

Pin 8 x 15
Pin 10 x 12
Pin 12 x 8

Seated Leg Press

75kg x 15
87.5kg x 15
100kg x 10

Newish machine in Raw. Hadn’t used it before because I preferred the incline one. Plenty in the tank after those three sets but time was against me finding out what I should be aiming for.

Legs/body didn’t really play ball today. I’m going toi put them on eBay and get myself some new ones.

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

Standing OHP

Bar x 10
30kg x 5
37.5kg x 5
45kg x 2
40kg x 2 x 5

DB Flat Bench

17.5kg x 10
20kg x 5
27.5kg x F – just wasn’t going up today (said the actress to the bishop)
25kg x 4
22kg x 6

Dips

BW x 10/9/10/10

Machine Crunches

55kg x 4 x 12

Today was just a little bit meh. Happy enough with the OHP though.

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

Machine Lat Pulldown

55kg x 15
60kg x 13
65kg x 10
70kg x 8

Machine Row (horizontal grip)

50kg x 15
55kg x 13
60kg x 10
65kg x 8

Pull Ups (Neutral grip)

BW x 7/6/6/5

Plated Rows (alternating sides)

40kg x 15
50kg x 15
60kg x 12
70kg x 8

Chest Press

20kg x 10/12/12

Alf Veedersane · 23-09-2013 12:07pm

Fast forward to Friday 20/9/2013

Deadlift
60kg x 2 x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 1
130kg x 2
140kg x 1

Definitely had another 2-3 reps in the 140 - it came up surprisingly easy - but my form wasn't great so going to dial back again and do some more work on the form.

Superset: Upright Rows & Side Bends

Upright Rows:
30kg x 4 x 10

Side bends:
42.5kg x 4 x 20 (2 sets each side)

Shrugs
42.5kg x 4 x 10

Wrist Curls
30kg x 4 x 10

Russian Twists
20kg x 3 x 20

Was pretty happy with that session.

Alf Veedersane · 24-09-2013 8:48am

Barbell Bench Press
Bar/40kg x 10
50kg x 7
55kg x 6 / 7
50kg x 8
45kg x 9

I'd been having a little form problem so dialled back the weight to get out more reps and try to rectify it. Think it went well enough from that point of view.

Single Arm Dumbbell Rows
25kg x 20
30kg x 20
35kg x 12
30kg x 2 x 15

Dumbell Incline Bench Press
15kg x 15
20kg x 6
22.5kg x 4
20kg x 5

Superset: Pull-ups & Dips

Pull-ups:
BW x 7 / 5 / 5 / 5

Dips:
BW x 6 / 7 / 7 / 7

Chest Press
To failure, twice.

Not a bad day at the office but I've had better. Bit tired going in, which didn't help.
Some rest and I'll be back in order.

I hope.

Alf Veedersane · 25-09-2013 8:34am

Squats

Bar/40kg x 10
60kg x 5
70kg x 5 x 7

Good work on the form and making sure I did certain things made the later reps feel easy

RDLs
60kg x 10
80kg x 10
100kg x 3 x 5

Could feel my form starting to break beyond the 5 reps on the RDLs so instead of doing one set of 10 I did 3 sets of 5.

Standing Calf Raise
Pin 7 x 15
Pin 9 x 15
Pin 11 x 10

Superset: Leg Extensions & Hamstring Curls
Extensions:
Pin 12 / 14 / 16 / 20 x 10

Hamstring Curls:
Pin 8 / 9 / 10 x 10
Pin 12 x 8

Seated Leg Press
100kg x 15
120kg x 15
140kg x 15

Seated Calf Raises
40kg x 3 x 10

Alf Veedersane · 26-09-2013 8:15am

Warm-up: Walked to the gym.

Pull-Ups & Dips
Pull-Ups:
BW x 10 / 8 / 7 / 6 (31)

Dips:
BW x 13 / 12 / 12 / 11 (48)

Barbell Rows
Bar x 15
40kg x 12
60kg x 10
80kg x I'm not even counting any of those poxy reps
70kg x 8
60kg x 10
50kg x 15
did 3 sets of 5.

Plated Lat Pulldown
70kg x 18
80kg x 14
90kg x 10
100kg x 7

Seated Cable Row
Pin 6 / Pin 7 / Pin 8 x 15

Alf Veedersane · 30-09-2013 9:10am

Friday 27/9/13

Incline Bench
Bar x 12
40kg x 10
50kg x 5

Not feeling 100% on the incline bench so moved to flat bench

Flat Bench DB Press
15kgs x 20
20kgs x 10
25kgs x 2 x 7
28kgs x 3

Superset: Lateral Raises & Chest Flys

Lateral Raises
7.5kgs x 2 x 15
7.5kgs x 20

Chest flys
10kgs x 3 x 15

Superset: Skullcrushers & Curls

Skullcrushers
30kg x 3 x 12

Curls
30kg x 3 x 12

Then curled 'til I cried.

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

Saturday 28/9/13

Squats

Bar/40kg x 10
60kg x 5
75kg x 7 x 5

RDLs

60kg x 10
80kg x 10
100kg x 10

Lunges

30kg bar on shoulders x 3 x 20

First time I've done lunges in a month of Sundays and Jesus H Christ the DOMS.

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

Sunday 29//9/13

Pull Ups
Hold at top for 10 seconds x 4
Wide grip pull-ups (BW) x 3 x 5

Close Grip Bench
Bar x 15
30kg x 15
40kg x 10
50kg x 7
60kg x 1

Plate-loaded Rows
Both sides at the same time rather than alternating
40kg x 15
80kg x 15
120kg x 10

Superset: Upright Rows & Front Raises

Upright Rows
25kg x 3 x 15

Front raises
7.5kg x 3 x 15

Then I was handed the 20kg bar for more upright rows to make sure it hurt...

Seated DB Curl to Arnold Press
10kgs x 3 x 15

Dips
BW x 15
+15kg x 7 / 8

Alf Veedersane · 02-10-2013 1:11pm

Monday 30/9/13

Mostly core stuff:

Shrugs: (Bar + 90kg) x 4 x 12
Side bends: 45kg x 4 x 20
Russian twists: 4 x 20 with 20kg plate
Plank: 3 x 75s
Machine crunches: 55kg x 3 x 12

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

Tuesday 1/10/13

EnduraSpin...1 hour

In you face, Lance. I didn't need EPO!

Alf Veedersane · 03-10-2013 8:28am

Wednesday 2/10/13

Squats
The plan was to do ten sets of trips at 80kg as the rebuilding efffort continued. Wasn't sure what effect, if any, the spinning on Tuesday would have had on my efforts.

Bar/Bar/40kg x 10
60kg x 5

80kg x F - Got my ass to the grass on the second rep and it stayed there. Had nothing in my glutes and hams, in particular, to drive back up. Just nothing. The tank was empty. Re-racked, tried again. same again. deloaded to 60.

60kg x 5 x 8

Legs running on fumes. Of course the sensible thing would be to call it a day and go put my feet up. But I'm prone to bouts of not being sensible.

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

Seated Leg Press
Not sure what the hell I was thinking doing this but it was all ok 'cause I dropped the weight that I'd normally do. Should have had a word with myself at this stage.

90kg x 15
110kg x 15
130kg x 15

Part of me was glad I saw out that session. The other part of me thinks/knows I was a spa for doing it.

Alf Veedersane · 07-10-2013 8:57am

Friday 4/10/2013

Barbell Bench
Bar x 12
40kg x 15
50kg x 10
55kg x 7 / 5
50kg x 7

Form has improved a lot and left elbow has stopped flaring out as much when the heavier weights come on. Been dropping off weight to work on that lately so it looks as though it has started to pay dividends.

Superset: Incline DB Bench Press & Incline Bench Rows

DB bench press
15kgs x 15
22kgs x 8
25kgs x 4

Incline DB Rows
25kgs x 3 x 15

Superset: EZ Bar Curls & Skullcrushers

EZ Bar Curls
30kg x 3 x 13

Skullcrushers
30kg x 13 / 10 / 11

Finished with a couple of sets of chest press to failure.

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

Saturday 5/10/2013

Deadlift
60kg x 2 x 5
80kg x 5
100kg x 3
120 x 2
140kg F
140kg x 1

I'll take that. Felt kinda sh*tty going in with a cold that won't do one but got to 120 and it felt handy. Then gravity booted me up the hole. Second attempt was wojus. Form fell apart at the start but I locked it out. Eventually.

Superset: Upright Rows & Side Bends/B]

Upright Rows
30kg x 4 x 10

Side Bends
45kg x 4 x 20 (2 sets each side)

Superset: Russian Twists & DB Shrugs/B]

Russian Twists
20kg plate x 4 x 20

Shrugs
47.5kg x 4 x 10

Wrist Curls (using fixed weight bar)
30kg x 4 x 10

Reverse Wrist Curls (using DBs)
7.5kgs x 3 x 10

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

Sunday 6/10/2013

Pull Ups
5 x 5

Close Grip Bench
Bar x 10
30kg x 15
40kg x 10
50kg x 2 x 5

Plate-loaded Rows
40kg x 20
80kg x 20
120kg x 10
80kg x 10 (wide grip - others were narrow)

Superset: Upright Rows & Lateral Raises

Upright Rows
25kg x 3 x 15

Lateral Raises
10kg x 3 x 10

Curl to Arnie Press
10kg x 3 x 15

Dips
BW x 10
+15kg x 8
+20kg x 5
+25kg x 3

Finished with a couple of sets on the machine pulldown to failure.

Alf Veedersane · 08-10-2013 8:36am

Monday 7/10/2013
69kgs

Squats
80kg x 11 x 3

I lost count of how many sets I'd done at the 7/8 mark so I did another one to make sure. Then I realised I'd done one too many and my legs thanked me.

RDLs
60kg x 12
80kg x 12
100kg x 10

Lunges with DBs
17.5kgs x 2 x 20

Hadn't enough time to get a third set of lunges in

Felt really good about that workout. Really good. It's not that the squats were the heaviest I'd done and they were only triples but they the whole lot just felt easier than I had expected and I felt my form was as good as it has ever been on them.

Alf Veedersane · 10-10-2013 8:16am

Wednesday 9/10/2013

Squats
Bar x 2 x 12
40kg x 10
60kg x 6
70kg x 6 x 6

Barbell Bench Press
Bar x 10
40kg x 10 / 8
60kg x 5
50kg x 10
55kg x 7
50kg x 10

Chin Ups
BW x 2 x 8

Curls
25kg x 3 x 20

Was just glad to get in and work off one of the shi**iest days I can remember in a long time.

Alf Veedersane · 11-10-2013 8:45am

Thursday 10/10/2013

Had gear with me so said I'd pop into Raw for a run.

3.65 mins in 15 mins - didn't want to tire legs out.

Said I'd faff about on something so got a squat rack and did some OHPs.

Bar x 2 x 10
30kg x 5
40kg x 3
45kg x 2
47.5kg x F
I wasn't in the mood to not get it so I went back and pushed it up with less of a fight than I had expected.

Saw a dude was waiting for a rack so I stood out, did some BW dips (15, 10, 11) and went home.

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

Friday 11/10/2013

Squats
Bar x 2 x 10
40kg x 10
60kg x 5
80kg x 8 x 4

Barbell Rows
Bar x 15
40kg x 12
60kg x 5
80kg x 4 + 1 shi**y rep toi make 5
70kg x 10
60kg x 12

Best set at 80kg I've done in a long long time. Possibly ever.

Machine Pulldowns
55kg x 12
60kg x 12
65kg x 10

Now for a few welcome days in sunnier climes.

Alf Veedersane · 17-10-2013 8:37am

So, after 4 days of soaking up some sun and sangria, it was back to the gym about 2 hours after the plane landed.

Squats
Warm up with bar, 40kg, 60kg
85kg x 10 x 3

Could have been worse, could have been better.

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

OHP
Bar x 2 x 10
30kg x 5
35kg x 5
40kg x 3
45kg x 2
50kg x 2 x F - In hindsight I should have just tried to go for 47.5 for reps but I got carried away
40kg x 3 x 5

Lunges
20kg DB each hand x 3 x 20

Machine Crunches
60kg x 12
65kg x 12
70kg x 12

Almost got sick there at the end...

Wrapped it up with a couple of sets of external rotations

Alf Veedersane · 18-10-2013 8:45am

Friday 18/10/2013

Time constraints meant that this morning's session was a shortened one. The intention is to go in after work.

Also, I learned a valuable lesson. Following up Wednesday's squats with RDLs and lunges wasn't wise. Was feeling it this morning.

Anyhoo...

Squats
Warmed up with bar, 40kg, 60kg
75kg x 6 x 6

Dips
BW x 10
+20kg x 4 x 5

Was pretty happy with that.

Curls to Arnie Press
12.5kg x 3 x 10

Alf Veedersane · 19-10-2013 5:50pm

Friday 18/10/2013

After work...

Was stiff all day and I've had this head cold for a while so I didn't expect much from the workout. Going into Raw felt like an achievement in itself...

Deadlifts

60kg x 2 x 5
80kg x 5
100kg x 3
120kg x 3 - felt better than I expected. Stuck with the double overhand grip too. The bar is coming up nicely.
140kg x 2 - eh, after the struggle to get 140 the last day I deadlifted, I'm thinking "WTF?" as the bar comes up smoothly and form is good. Could have gone for reps but I stopped at 2.
150kg x 1 - PR muhfugga! I reckon I could have had another one in me cos while locking out took a bit at the top, it wasn't the apocalyptic struggle I expected. But I had an attempt at 160 coming so had to leave something in the tank...
160 kg - failed. Got the bar off the ground but it stopped and said "Not tonight, Josephine". Still, though. I got a proper buzz having a genuine attempt with what looked like much more metal on the bar than I ever had before

Superset (Tri set?): Curls, Upright rows, Planks

Curls (30kg EZ bar)
3 x 15

Upright rows (30kg EZ bar)
3 x 10

Planks
3 x 75s

Superset: Russian Twists & Side Bends

Russian Twists
20kg plate x 4 x 20

Side bends
47.5kg x 4 x 20 (2 sets each side)

Good session. Buzzed off the DL PR for the night.

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

Saturday 19/10/2013

Squats
Warm up with bar, 40kg, 60kg
80kg x 7 x 5

BB Bench
45kg x 6 x 6 - started Smolov Jr...

Barbell Rows
Bar x 15
40kg x 10
60kg x 5
80kg x 5
70kg x 10
60kg x 12

Close Grip Pulldown
Pin 6 x 15
Pin 7 x 12
Pin 8 x 10

Tricep Pushdown
Pin 6 x 15
Pin 7 x 15
Pin 8 x 15

Pavel66 · 20-10-2013 5:34pm

Nice deadlifting dude :cool:

Alf Veedersane · 21-10-2013 8:52am

In a fit of pigue, the phone was flung to the floor when the alarm went off and I got up a bit later so hadn't much time.

Which means I'll be back in for accessory work after work.

Anyhoo,

Squats

Warmed up with bar, 40kg, 60kg
85kg x 8 x 4

Ugh. It was like a scrappy 1-0 win where the winner was a poxy deflection. A win nonetheless but it was not pretty.

Bench
Warmed up
47.5kg x 7 x 5

Alf Veedersane · 23-10-2013 8:39am

Monday 21/10/2013

After work accessory stuff.

Superset: Dips & Pull-ups

Dips
+15kg x 8 / 7 / 7 / 7 (29)

Pull-ups (neutral grip)
BW x 11 / 8 / 6 / 7 (32)

Superset: Glute machine & EZ bar curls

Glute machine
55kg x 15
60kg x 15
65kg x 15
70kg x 15

Curls
30kg x 4 x 15

Front raises (DBs)
9kg x 4 x 15

Alf Veedersane · 23-10-2013 8:42am

Wednesday 23/10/2013

Squats
Warm ups
90 x 10 x 3

Couple of times I was a little loose with form and leaned a bit too far foward and gave myself a harder struggle to get back up but overall I was happy enough.

Barbell Bench
Warm ups
50 x 8 x 4

Was going to walk out but looked at the clock and had 5 minutes to spare so...

Wide-grip plated rows
70kg x 5 x 10

Alf Veedersane · 25-10-2013 7:39am

Thursday 24/10/13

Hadn't intended on being in today but the rage from dealing with incompetence had to be worked out somehow so in I went.

Bench
Warmed up
55kg x 10 x 3

OHP
Bradford pressed the bar for a bit to loosen up the shoulders
30kg x 5
35kg x 5
40kg x 3 x 3
45kg x 2

Barbell Rows
40kg x 12
60kg x 10
70kg x 5 x 8

Shrugs (with hex bar)
105kg x 10
125kg x 2 x 10
145kg x 2 x 8

Rage had subsided a little.

Alf Veedersane · 25-10-2013 6:14pm

So I've been feeling like sh*t all day and I've been awake since the wee hours but I ended up going to Raw anyway, against my better judgement.

Deadlift
Went barefoot for the first time. Wasn't sure how that'd feel.

70kg x 2 x 5
100kg x 5
130kg x 2 - Coming in I thought I might grind out a 120 lift, realise I made the wrong decision to come in and take myself off home. But that came up nicely. Plenty of reps in the tank there!
140kg x 1 - Came up nicely again. WTF? This sh*t is on!
155kg x 1 - Pretty sure I'd have ground out another rep there but after knowing I had 160 in me last week, I left a little in the tank.
160kg x 1 - Booyah! Knew that was all that was in it today so tried no more.

Bench (W2 D1)
Warm up
50kg x 6 x 6

Dips
No faffing about...went at these straight after the bench and went for 3 sets to failure. Jesus, the triceps were on fire.

Planks
3 x 75 secs
After a few posts on another thread recently, I've started incorporating planks a lot more and christ they work.

Home for some food and some rest.

Alf Veedersane · 25-10-2013 9:14pm

Just over 6 wks ago, I got out of hospital after spending 3 days hooked up to a drip and a heart monitor. It's meant a bit change in a lot of things but in that 6 weeks I've made a lot of changes and improvements and I'm approaching the best shape of my life and that's produced good results in workouts.

Alf Veedersane · 26-10-2013 4:34pm

Felt like shít when I woke up this morning but it's Saturday so it's time to go.

Squats
Some warming up.
60kg x 5
80kg x 3
90kg x 2
100kg - F
100kg x 1 - First one wasn't deep enough. Second was. Just
90kg x 10 - That was tough but hadn't done that many reps in one go with 90 before
80kg x 10
70kg x 10

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

Lunges
20kg DBs in each hand
3 sets of 20

Bollixed.

Alf Veedersane · 30-10-2013 9:52am

Tuesday 29/10/2013

AM

I hadn't intended to squat but after 3 weeks of it in pretty much every session, I was on autopilot and went over to the empty power rack staright away and had gone through some warm up before I realised. So I said I'd drive on anyway.

Squats
Bar warm up
40kg x 5
60kg x 5
80kg x 3
90kg x 2
95kg x 1
100kg x 1

Bench
Warm up
52.5kg x 7 x 5

Superset: Pull ups & Dips

Pull Ups
BW x 10 / 7 / 5

Dips
BW x 10
+20kg x 6
+25kg x 3

All in all, it wasn't pleasant. This cold is in its 4th week now and the lack of sleep is draining me.

That said...

After work

Tri-set: Jump Squats, Planks & Press-ups

Jump Squats
3 sets of 25 jump squats with 5kg medicine ball performed as though was shooting for a 3-pointer in basketball, touching the ball off the ground at the bottom of the squat

Planks
3 x 75s - the last one was a killer

Press ups
3 x 20

I had intended to go and do a superset of curls and skullcrushers but no benches free. There was, however, a squat rack and I wanted to have a gfo at squatting barefoot for the first time. Had no belt so I knew it was just a tester..

Squats
40kg x 10
60kg x 5
80kg x 3
90kg x 1
95kg x 1

Superset - Plated Rows: Close Grip & Wide Grip

Close Grip
60kg x 20
80kg x 15
100kg x 10

Wide Grip
60kg x 20
80kg x 15
100kg x 10

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

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

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