Nails Log
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| John |  | ... | 23-07-2018 @ 20:28 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | 160 for 15 that's awesome. | ||
| nails | | ... | 24-07-2018 @ 11:05 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:160 for 15 that's awesome. Thanks buddy, maybe one day I'll do it without the bands  | ||
| John |  | ... | 24-07-2018 @ 20:08 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Every faith easy  | ||
| nails | | ... | 25-07-2018 @ 08:56 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:Every faith easy Cheers buddy. | ||
| nails | | ... | 25-07-2018 @ 09:20 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 25th July 2018 Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps Curls bar x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps --Sacked off the EZ bar for now, I decided it would be better to build up again with a different bar. I still can't feel these on my right side. Easy enough so far though. Rear foot elevated split squats x lots SSB Squat bar x 5 reps 60kg x 5 reps 90kg x 5 reps 120kg x 5 reps 120kg x 5 reps Small session today but it was far from easy. My abs are in bits and I barely did anything. I'm slowly increasing the weight on SSB squats, I can see how small increases here will yield results in other lifts. | ||
| nails | | ... | 26-07-2018 @ 09:31 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 26th July 2018 Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps Curls bar x 10 reps 35kg x 10 reps 35kg x 10 reps 35kg x 10 reps Rear foot elevated split squats x lots A1 Bench Press 60kg x 5 reps 80kg x 5 reps 100kg x 5 reps 120kg x 3 reps 120kg x 3 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps A2 Neutral Grip Chin Ups x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps x 3 reps | ||
| nails | | ... | 27-07-2018 @ 09:46 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 27th July 2018 Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps No curls today Rear foot elevated split squats x lots I found it very hard to get going today, normally I'me warm and ready by this point however I needed something extra today. I spent a good 30 minutes working on mobility and sorting out some niggles making my hips tight. It was miserable but felt much better after. A1 Squat 70kg x 5 reps 120kg x 5 reps 140kg x 1 rep --Needed an extra increment today 160kg x 10 reps --Increased by 2 reps on last week 160kg x 5 reps --down 1 rep on last weeks volume, need to fix this morning forward. A2 Band Planks x 15 seconds x 15 seconds x 15 seconds --lol done at this point. Back Extensions With Barbell Rowed to Chest (plus bands) x 10 reps --I tried to video these as the description is a bit funky. However all I did was take a photo of the setup . The idea is to do back extensions (obviously) but also work on scapular retraction and maintaining tightness, hence the bar in the up position of a row. I always lose this tension on bench days so I'm adding in bit like this to see if it will make a difference. Oh and extra lower back work and all that. | ||
| nails | | ... | 31-07-2018 @ 12:40 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 31st July 2018 Absolutely hammering down today, with some thunder for a bit of spice. Overheads in a thunderstorm, perhaps not the smartest idea but it was fun. Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps Barbell Curls bar x 20 reps bar x 20 reps bar x 20 reps --Change of tack here. Wrists suffered last week so I've reduced the weight and added reps. Rear foot elevated split squats x lots Band Planks x 20 seconds x 20 seconds x 20 seconds Dead Press bar x 10 reps 60kg x 5 reps 70kg x 5 reps 80kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 60kg x 6 reps 60kg x 6 reps 60kg x 6 reps --Shoulders on fire by this point. The last few reps of this set were laughably tough. Squat 70kg x 5 reps 120kg x 5 reps 165kg x 3 reps --Reverse bands on 165kg x 15 reps --Damn near blacked out when I racked the bar. I had to lay on my back until the world came back into focus in a blissful nirvana of agony. 165kg x 15 reps Well that was fun. I'm only up 5kg but today was a mixture of passing out and trying not to puke. Aren't reps fun. | ||
| nails | | ... | 01-08-2018 @ 09:49 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 01st August 2018 Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps Barbell Curls bar x 20 reps bar x 20 reps bar x 20 reps Negative EZ Curls 60kg x 3 reps 60kg x 3 reps Rear foot elevated split squats x lots SSB Squats 60kg x 5 reps 90kg x 5 reps 110kg x 5 reps 120kg x 5 reps --Getting easier, I think an small increment is in order Half Nordric's / Kneeling Hip Extension x 10 reps x 10 reps --3 reps with 10kg x 10 reps | ||
| nails | | ... | 02-08-2018 @ 09:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 02nd August 2018 No sleep and no time, good start to the day. Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps Barbell Curls bar x 20 reps bar x 20 reps bar x 20 reps Bench Press 60kg x 5 reps 80kg x 5 reps 100kg x 5 reps 120kg x 3 reps --Hepburn week 3 120kg x 3 reps 120kg x 3 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps 120kg x 2 reps --Filmed this set to see how my form was while fatigued. Not bad at all really. Gimp Press 10kg x 5 reps 10kg x 5 reps 10kg x 5 reps --No idea what these are really called so Gimp Press it is. The video shows these better than I can explain. I think these would actually be a good primer for bench as my back blew up and felt more stable. | ||
| Oxman | | ... | 02-08-2018 @ 11:41 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Training looking epic mate...masses of graft being banged out, looking very lean in vids too bud. | ||
| nails | | ... | 02-08-2018 @ 14:12 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Training looking epic mate...masses of graft being banged out, looking very lean in vids too bud. Cheers mate, building up to where I want to be. Changing focus has helped to keep things fresh. I need to use that more often. There's a bit more fat still to go, love handles and tummy, but those are the only notable fat stores left. I'm not actively trying to cut but if it happens it's more than welcome. All I'm doing is putting my lunch and dinner calories into one tub and making sure it gets eaten. I then have a shake and some fruit. I then have a little wiggle room for a snack of some sort (or the kids leftovers). Simple as that. Initially I dropped a stone but now a few pounds have crept back on although that could actually be lean mass, well that's what I'm telling myself. | ||
| nails | | ... | 03-08-2018 @ 10:57 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 03rd August 2018 Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps A1 Barbell Curls bar x 25 reps bar x 25 reps bar x 25 reps A2 Dips x 8 reps x 8 reps x 8 reps --Easy and building Wobble Walk ~5m ~5m ~5m Squat --Adjusted my head position a little. I've given myself a focal point at the correct height so I can be consistent. It's boobs so I can be damn sure that's where I'll be looking. 70kg x 5 reps 120kg x 5 reps 140kg x 3 reps 160kg x 8 reps --Much better form. I can get between my legs easier although I think so mobility is required. I'm happy with the adjustments and I'm getting the volume I need on Mondays. Therefore I can start to build the weight up now. I think a 3x3 with weekly increments until I start to see form breakdown. At that point I'll need to adjust. | ||
| nails | | ... | 07-08-2018 @ 09:31 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 07.08.2018 @ 09:37 AM by nails Tuesday 07th August 2018Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps Band Triceps Pulldowns x 25 reps x 25 reps x 25 reps Barbell Curls bar x 25 reps bar x 25 reps bar x 25 reps Dead Press bar x 10 reps 60kg x 5 reps 70kg x 5 reps 80kg x 3 reps 85kg x 1 rep 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 3 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps Squat 70kg x 5 reps 120kg x 5 reps 140kg x 3 reps 165kg x 1 rep --Reverse Bands On 165kg x 16 reps --PB by 1 rep. I intended to do another set but time was against me and i wanted more pressing. If I'd realised that mid set then I'd have bashed out 20. next week I'll switch to 5 sets of 10. 15 takes too much out of me for more then 2 sets. I need to get this sorted, I think it's energy systems rather than muscular. Dead Press 60kg x 7 reps 60kg x 6 reps 60kg x 6 reps | ||
| Oxman | | ... | 07-08-2018 @ 11:28 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Banging out some cracking sessions mate...what band tension are you using for those reverse band squats mate? | ||
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