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Bim | ... | 23-02-2018 @ 21:36 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 23/02/18 Squats, high bar 20x5 60x5 100x5 140x3 160x5 - 60% 160x5 160x5 Rollouts x5 x5 x5 Weighted side bends 45x8 x8 45x8 x8 45x8 x8 Laying ham curls x8 x8 x8 x8 Dimmels 70x8 120x8 120x8 120x8 Bench, mid grip 20x20 60x5 100x3 120x5 - 60% 120x5 120x5 Weighted dips x8 +20kg x8 +40kg x8 +40kg x8 +40kg x8 Shrugs, paused 100x8 140x8 140x8 140x8 Good session, all done. | ||
Bim | ... | 28-02-2018 @ 23:21 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 26/02/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 190x5 190x5 190x5 Rollouts x5 +15kg x5 +15kg x5 +15kg x5 Weighted side bends +45kg x8 x8 +45kg x8 x8 +45kg x8 x8 Laying ham curls x8 x8 x8 x8 Dimmels 70x5 120x5 120x5 120x5 Bench - mid grip 20x20 60x5 100x3 120x1 140x1 147.5x5 147.5x5 147.5x5 Weighted dips x8 +20kg x8 +40kg x8 +60kg x8 +60kg x8 Seated dumbbell skullcrushers 40x8 50x8 50x8 50x8 Laying dumbbell press 30x8 40x8 40x8 40x8 Pec deck x8 x8 x8 x8 Good session | ||
Bim | ... | 28-02-2018 @ 23:30 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 28/02/18 Deads 70x5 120x3 170x1 210x5 - 68% 210x5 210x5 Decent enough Rollouts x5 x5 x5 Cable pulldowns Stack+20x8 Stack+20x8 Stack+20x8 Leg press 200x8 300x8 400x8 400x8 400x8 Hack squat 40x8 80x8 80x8 80x8 Bench 20x20 60x5 100x3 120x1 137.5x5 - 68% 137.5x5 137.5x5 Face pulls x8 x8 x8 x8 Side raises 5x8 10x8 10x8 10x8 AMHRaise 10x8 20x8 20x8 20x8 Dumbbell rows 40x8x8 60x8x8 60x8x8 60x8x8 Pendlay rows 60x8 100x8 100x8 100x8 Shoulder playing up again, couldn't put full effort into bench but it got better as the session went on | ||
Bim | ... | 03-03-2018 @ 00:34 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 02/03/18 Squats, high bar 20x5 60x5 100x5 140x3 160x1 165x5 165x5 165x5 Rollouts, 4 second pause x5 x5 x5 Weighted side bends 45x8x8 45x8x8 45x8x8 Laying ham curls 50x8 50x8 50x8 Dimmels 70x8 120x8 130x8 130x8 130x8 Bench, mid grip 20x20 60x5 100x3 120x1 125x5 125x5 125x5 Dips x8 +20kg x8 +40kg x8 +60kg x8 +70kg x8 Shrugs straps 110x8 160x8 180x8 180x8 160x8 Machine rows x8 x8 x8 x8 Good session | ||
Bim | ... | 05-03-2018 @ 22:09 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 05/01/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 200x5 200x5 200x5 Feeling good! Trying to keep the decent quick. Rollouts, paused x5 +20Kg x5 +20Kg x5 +20Kg x5 Improving a fair bit on these, failed first set on 20kg a couple of weeks ago. Weighted side bends +50kg x8 +50kg x8 +50kg x8 Laying ham curls 50x8 50x8 50x8 Dimmels 70x8 120x5 Straps 140x8 140x8 140x8 Bench, slightly wider than mid grip 20x20 60x5 100x3 120x1 140x1 150x5 150x5 150x5 Shoulder is feeling alot better but still not 100%, it was affecting drive off the chest a fair bit. Got through the set, but tough towards the end. Squat, bench, last set: Dips, weighted x8 +20kg x8 +40kg x8 +60kg x8 +80kg x4 Seated dumbbell skullcrushers 40x8 50x8 50x8 50x8 Laying off the laying dumbbell press today as I think it's aggravating the shoulder. Good session overall, squats feeling easy for the weight. | ||
Bim | ... | 07-03-2018 @ 22:41 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 07/03/18 Deads 70x5 120x5 170x3 200x1 215x5 - 71% 215x5 215x5 Keeping hips down, good sets Rollouts, paused x5 +10kg x5 +10kg x5 +10kg x5 Pretty bad doms from Mondays sets, still feeling decent enough once I got going on them Pulldowns Stackx8 Stack+7.5kgx8 Stack+7.5kgx8 Stack+7.5kgx8 Leg press, last rep paused +200x8 +300x8 +400x8 +400x8 +400x8 Hack squat +40x8 +80x8 +80x8 +80x8 Bench 20x20 60x5 100x3 120x1 142.5x5 - 71% 142.5x5 142.5x5 Same as Monday, shoulder pain easing up a bit, still weak off the chest Dumbbell side raises 5x8 10x8 10x8 10x8 AMHPress 20x8 30x8 30x8 30x8 High pulls x8 x8 x8 x8 Dumbbell rows 45x8x8 60x8x8 60x8x8 60x8x8 Pendlay rows 70x8 110x8 110x8 110x8 Form breaking down a fair bit by the end Good session! | ||
Bim | ... | 09-03-2018 @ 22:19 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 09/03/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 172.5x5 172.5x5 172.5x5 Rollouts, paused x5 +25kg x5 - pb +25kg x5 +25kg x5 Not sure how much weight I'll need to be able to do for a full body rollout, but I'm not there yet, maybe +40kg? Weighted side bends 50x8x8 50x8x8 50x8x8 Laying ham curles 50x8 50x8 50x8 Dimmels 70x8 120x4 - stopped, hamstring tightened up a bit, nothing serious but enough to stop me carrying on. Bench 20x20 60x5 100x3 120x1 132.5x5 132.5x5 132.5x5 Shrugs 140x8 160x8 160x8 160x8 Machine rows x8 x8 x8 x8 Weighted dips x8 +20kg x8 +40kg x8 +60kg x8 +80kg x6 Pb on these is 80kg x10 I think, so getting close. Good session, hamstring is already feeling fine. Slightly lighter volume week next week before moving on to 4 weeks of triples getting gradually heavier over time. | ||
Bim | ... | 12-03-2018 @ 22:21 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 12/03/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 185x5 185x5 185x5 Rough weekend with not much sleep, these felt heavier than they should, speed was ok, just feeling tired I think. Rollouts x8 +25kg x8 +25kg x8 +25kg x8 Weigted side bends 50x8x8 50x8x8 50x8x8 Laying ham curls 55x8 55x8 55x8 Dimmels 70x5 120x3 Straps 150x8 150x8 150x8 Bench, mid grip 20x20 60x5 100x3 120x1 140x5 140x5 140x5 Shoulder feeling a touch better again, still slow off the chest Weighted dips x8 +20kg x8 +40kg x8 +60kg x8 +80kg x4 Seated dumbbell skullcrushers 40x8 50x8 50x8 50x8 Skipped laying dumbbell press again to give the shoulder a touch more rest. Decent enough session overall | ||
Bim | ... | 14-03-2018 @ 23:29 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 14/03/18 Deads 70x5 120x3 170x1 200x5 200x5 200x5 Speed of the floor feeling ok, keeping hips down Rollouts, 3 second pause, 5 on the last rep x5 +10kg x5 +10kg x5 +10kg x5 Cable pulldowns Stack +20kg x8 Stack +20kg x8 Stack +20kg x8 Leg press 250x8 350x8 410x8 410x8 410x8 Last rep paused Hack squat +50kg x8 +90kg x8 +90kg x8 +90kg x8 Bench, mid grip 20x20 60x5 100x3 120x1 130x5 130x5 130x5 AMHPress 20x8 30x8 30x8 20x8 Dumbbell side raises 5x8 10x8 10x8 10x8 Face pulls x8 x8 x8 x8 Dumbbell rows 50kg x8 x8 60kg x8 x8 60kg x8 x8 Pullups x10 Touch of shoulder pain so sacked them off Good session! | ||
Bim | ... | 19-03-2018 @ 22:30 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 19/03/18 Gym has moved to a new location. It's pretty close to the old place, touch smaller but better layout. Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 200x1 205x3 205x3 205x3 All decent enough Rollouts with barbell x5 +10kg x5 +20kg x5 +20kg x5 Tougher than with the wheel Suitcase deads 70x5x5 70x5x5 70x5x5 A core exercise, these are one handed deads keeping the core tight all the way through, quite tough Laying barbell hip thrusts 70x8 100x8 100x8 100x8 Shoulders on a box. These were hard work after the rollouts, think I'll do them first next time. Good mornings 60x5 100x5 120x5 120x5 120x5 Bench 20x20 60x5 100x3 120x1 140x1 160x3 160x3 160x3 Shoulder pain seems to have nearly gone. Strength off the chest is still down, I guess from not being able to put full effort in for the last few weeks. Still, 160x3x3 is ok for now. Last set, squats and bench: JMPress 20x5 60x5 70x5 75x5 75x5 75x5 Tricep cable pulldowns x10 x10 x10 Good session. Squats feeling decent, bench feeling better. | ||
Bim | ... | 21-03-2018 @ 22:01 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 21/03/18 Deads 70x5 120x5 170x2 200x1 222.5x3 - 74% 222.5x3 222.5x3 Decent speed and form, feeling light Barbell rollouts 3 second pause x5 +10kg x5 +10kg x5 +10kg x1 - sharpish pain in the lower abdomen so stopped. Just from some tough core workouts recently I think, feeling ok now. Suitcase deads 70x5 x5 Straps 80x5 x5 80x5 x5 80x5 x5 Hard work, really working the core Leg press, paused 200x5 300x5 400x5 400x5 400x5 Trying to replicate the start position for deads, strength has improved on them a fair bit over the last few weeks Dumbbell lunges x7x7 15kgx7 x7 15kgx7 x7 15kgx7 x7 Oh how love these :/ Bench 20x20 60x5 100x3 120x1 140x1 150x3 150x3 150x3 No shoulder pain again. I can still feel it twinging in everyday use sometimes, but definitely on the mend. Circuit three times through AMHPress 30x5 Side raises 10x10 Front raises 10x10 Rear delt raises 10x10 Pull ups x8 T-Bar rows, wide grip 45x8 55x8 55x8 55x8 Good session. Core is fried at the moment, just sitting up etc is hard work. | ||
Bim | ... | 24-03-2018 @ 00:16 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 24/03/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x3 180x3 180x3 Light weights but moving well Tried doing some barbell hip thrusts but tight / knackered core put an end to them befor I got going. Good mornings 60x5 100x5 140x5 140x5 140x5 Tough, but decent reps for the weight Cable pullthroughs x8 x8 x8 x8 Barbell rollouts, 5 second pauses x5 x5 x5 Just about managed them, rest over the weekend should have me sorted for some decent weights Monday. Cable pulldowns x10 x10 x10 Bench 20x20 60x5 100x3 120x1 140x3 140x3 140x3 Felt a touch tired but the weights moved ok CGBP 100x5 120x5 140x3 140x3 140x3 No harder than the normal bench grip, felt better even Machine rows x8 x5 x5 x5 Dumbbell shrugs 50x10 50x10 50x10 Face pulls x8 x8 x8 All done, good session, feeling decent at the moment. | ||
Bim | ... | 26-03-2018 @ 21:59 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 26/03/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 200x1 215x3 - 82% 215x3 215x3 Feeling strong out of the bottom, and towards the top, getting the hips through is the sticking point at the moment. Decent enough sets though, 222.5x3x3 next week I think, so getting to decent(ish) weights again. Good mornings 100x5 140x5 150x5 150x5 Hard work but good sets Barbell rollouts, slight pause x5 +25kg x5 +25kg x5 +25kg x5 Glad to get these with a barbell, tougher than the wheel for sure, and I don't feel totally fooked after them like I did last week. Suitcase deads 70x5x5 Strap 90x5x5 90x5x5 These are getting very tough, 100 next week will be taxing Bench 20x20 60x5 100x3 120x1 140x1 160x1 165x3 - 82% 165x3 165x3 Very hard, almost didn't finish the sets. Good news is the shoulder feels fully recovered now. I've got 170x3x3 down for next week, just have to see how it goes. JMPress 60x5 80x5 90x5 90x5 90x5 Tricep cable extensions x10 x10 x10 x10 Few exercises from tonight for future reference. Squats 215x3, Good mornings 150x5, rollouts +25kgx5, suitcase deads 90x5, bench 165x3, JMPress 90x5 Good session, strength in general is going up well. Think I might just have to accept a sub par bench this cycle, too much catching up to do I think but we will see. | ||
Bim | ... | 28-03-2018 @ 23:42 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 28/03/18 Deads 70x5 120x3 170x2 210x1 235x3 235x3 235x3 Quite hard work, lockout felt great, tough off the floor Leg press, paused 300x5 400x5 400x5 400x5 Barbell rollouts x5 +10kg x5 +10kg x5 +10kg x5 Core is just about holding up this week, tight after Monday, but not wiped out still Suitcase deads 70x5 x5 Straps 100x5 x5 100x5 x5 Very tough, only just managed the sets, max for now. Bench 20x20 60x5 100x3 120x1 140x4 155x3 155x3 155x3 Shoulder still fine, strength still down Circuit with: AMHPress 25x5 dumbbell side raise 10x8 dumbbell front raise 10x8 dumbbell rear delts 10x8 3 times through Pullups x8 x8 x8 Machine rows x5 x5 x5 x5 Good session | ||
Bim | ... | 30-03-2018 @ 23:42 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 30/03/18 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 187.5x3 187.5x3 187.5x3 Feeling heavy but moved fine Good mornings 100x5 120x5 120x5 120x5 Barbell rollouts couple of second pauses, 5 seconds on the last rep x5 +15kg x5 +15kg x5 +15kg x5 Small amount of forearm / elbow pain but core strength is still improving a lot Bench 20x20 60x5 100x3 12-x1 140x1 145x3 145x3 145x3 Same as squats, feeling heavy but moving ok CGBP 100x5 140x3 140x3 140x3 Felt better than full grip Trained a bit earlier than normal today and routine is off due to holidays etc, didn;t feel great but got the reps in. | ||
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