2018- new start and all that shite
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| Matt1613 |  | ... | 13-10-2018 @ 09:24 |
Member 3919, 243 posts | 12/10 Dead hang chins bw x 12 x 2 +20 x 3 +40 x 3 regular chins bw+20 x 12 (pb) bw x 12 wide grip pullups Bw x 12 (easy but forearm doesn't like it) 15" deads 70 x 10 120 x 5 160 x 5 190 x 5 220 x 3 200 x 8 rdls 120 x 20 dead hang chins to lower chest bw x 5 x 3 seated row/low row combo face pulls/straight arm pull downs BW: 100.4kg- started actually monitoring food intake over last 2 weeks (target 1900 Kcal) and seems to have worked as must have been overeating before. -5kg in 11 days. | ||
| Matt1613 | | ... | 14-10-2018 @ 08:17 |
Member 3919, 243 posts | 13/10 feet up bench 60 x lots 100 x 15 120 x 10 100 x 10 x 4 incline flys 10 x 10 22.5 x 10 30 x 15 cable flys incline dumbells 30 x 20 40 x 20 incline bench 60 x lots 100 x 10 x 3 60 x 30 (wide grip to throat) dips bw x 60 (shoulder not liking this) feet raised pushups bw x 40 overhead ez bar ext tricep push dowms dumbell ext overhead rope ext straight bar pushdowns axle cg feet up bench 60 x lots 100 x 10 refeed today- bw 102kg | ||
| Matt1613 | | ... | 16-10-2018 @ 08:08 |
Member 3919, 243 posts | 14/10 Some squats at a terrible commercial gym on an incredibly bent bar, nearly severing my spine in the process. leg press, leg ext blah blah blah 15/10 seated lat raises 10 x 20 x 3 seated dumbells 20 x 20 32 x 15 40 x 15 62 x 6 (decent reps, BW PB) 40 x 10 x 3 oly bar front raises 40 x 10 50 x 10 60 x 5 40 x 10 cable raises seated hammer press up to 160 x 10 (PB) rear delts lat raises dumbell curls 15 x 10 17.5 x 10 22 x 10 32 x 8 22 x 10 into 17.5 x 20 seated axle curls face pulls | ||
| Wayne_Cowdrey |  | ... | 16-10-2018 @ 11:15 |
 Still got a little bit of strength Member 400, 22071 posts | You can front raise a 60kg barbell for reps? Wow!!! | ||
| Matt1613 | | ... | 16-10-2018 @ 12:53 |
Member 3919, 243 posts | Wayne_Cowdrey said:You can front raise a 60kg barbell for reps? Wow!!! They were pretty loose in form to be fair. I've single-armed 36/38 dumbells previously, perhaps it's the only thing i am less than distinctly average at! | ||
| Matt1613 | | ... | 17-10-2018 @ 12:24 |
Member 3919, 243 posts | 16/10 chins Bw x 5 x 3 +20 x 3 +40 x 3 +50 x 3 (pb?) +20 x 10 bw x 10 Pullups Bw x 10 (forearm still not happy with this) BOR 60 x 10 80 x 10 100 x 10 120 x 8 80 x 15 Seated lever pull downs Low Row Rope pull downs more chins Frame deadlift 220 x 10 bent over cable row face pulls Calves | ||
| Matt1613 | | ... | 19-10-2018 @ 15:55 |
Member 3919, 243 posts | 19/10 Everything is now a bw pb as never been this light since I was about 16. Bw=100kg Incline dumbells 11 x lots 22 x 10 32 x 10 42 x 15 62 x 8 (bare elbow pb) 62 x 8 x 3 (sleeves. Volume pb) Flat feet up 100 x 10 x 4 Incline flys 30 x 10 22 x 20 17.5 x 30 Cable flys Seated horizontal press against doubled red bands +40 x 10 x 3 +80 x 8 Incline smith Widest grip to throat 100 x 5 x 5 Dumbell flys Cable flys Seated curls 11 x 20 17 x 12 22 x 10 25 x 10 17 x 20 Other curl stuff too boring to write down Been on 1800 calories a day (>100g carbs) and it’s been a struggle, it’s just so little food! Been at work for past 11 days which doesn’t help. Refeed tomorrow and then down to 1700 (>50g carbs) for two weeks. Still resisting cardio and will only add it if weight not moving | ||
| Matt1613 | | ... | 22-10-2018 @ 19:19 |
Member 3919, 243 posts | 20/10 low bar 60 x lots 60+purple bands x 10 80+purple x 10 100+purple x 10 120+purple x 5 140+purple x 2 100+purple x 15 front squat 60 x 10 80 x 10 100 x 3 120 x 1 80 x 15 top down RDLS up to 170 x 12 leg press up to 9 plates x 10 5 plates x 40, 4 plates x 20, 3 plates x 30, 2 plates x 50 leg ext lunges leg press calves high bar 80 x 30 21/10 Strict bar 50 x 10 80 x 5 90 x 3 100 x f 90 x 2 50 x 20 plate loaded hammer press lat raises front raises smith machine press lat raises upright row seated rear delts cg feet up bench up to 110 x 10 overhead tricep ext- ez bar pushdowns and stuff x lots | ||
| Matt1613 | | ... | 24-10-2018 @ 00:43 |
Member 3919, 243 posts | 23/10 Nothing noteworthy, just did; Chins 18" deads chins pull ups BOR pulldowns seated row chest supported row Seems like i can do pull ups without forearm pain now, but have developed anterior ankle impingement which is quite painful.It's been present for a couple of months but a 5 mile walk yesterday seems to have exacerbated it. Checked bf on calipers the other day and they came out at 7% (which i am not), did the electrical impulse thing today (standing on plate and gripping handles) and that said 11% (which i also think i am not). I think 8-9% is probably right, i'm going to endeavour to drop a couple more kg's (98/97) and hopefully that will see me around 8%. I'm back in 32" jeans, with the last time probably being when i was around 14 (now 41). | ||
| Matt1613 | | ... | 24-10-2018 @ 18:58 |
Member 3919, 243 posts | 24/10 incline bar 60 x 10 x 3 80 x 10 100 x 10 120 x 3 130 x 1 110 x 10 x 2 100 x 10 x 2 (wide grip) incline flys 18 x 20 32 x 10 22 x 30 feet up bench 60 x 10 100 x 10 120 x 5 100 x 10 x 5 seated cable flys seated incline hammer press standing cable flys (low and high) Seated dumbells 16 x 10 22 x 10 28 x 8 22 x 10 standing 28 x 10 22 x 10 ez preacher curls 100's of reps, low weight drag curls rope curls more dumbells curls | ||
| Matt1613 | | ... | 24-10-2018 @ 18:58 |
Member 3919, 243 posts | 24/10 incline bar 60 x 10 x 3 80 x 10 100 x 10 120 x 3 130 x 1 110 x 10 x 2 100 x 10 x 2 (wide grip) incline flys 18 x 20 32 x 10 22 x 30 feet up bench 60 x 10 100 x 10 120 x 5 100 x 10 x 5 seated cable flys seated incline hammer press standing cable flys (low and high) Seated dumbells 16 x 10 22 x 10 28 x 8 22 x 10 standing 28 x 10 22 x 10 ez preacher curls 100's of reps, low weight drag curls rope curls more dumbells curls | ||
| Matt1613 | | ... | 26-10-2018 @ 10:55 |
Member 3919, 243 posts | 26/10 Ankle still buggered so no squats today Leg press 2 plates x 30 x 2 4 plates x 30 5 plates x 20 6 x 20 7 x 20 8 x 20 9 x 20 10 x 20 12 x 6 (pb for what it’s worth!) 7 x 30 8 x 30 9 x 30 Narrower stance 7 x 30 8 x 20 9 x 20 Seated ham curls Leg ext Rowing machine sprints 5 x burpees/ 15 push-ups/ 20 kB swings x 3 rounds Airdyne bike - 15 sec sprint/45 sec recovery 6 mins | ||