Author Topic: warpspeed to the new scenario (Read 261987 times)

Joe · « **Reply #135 on:** June 06, 2017, 05:02:52 am »

06-06-17

Squat
Bar x Lots, lots, lots
60 x 5
75 x 3
87.5 x 5
97.5 x 3
110 x 4 [+2.5kg +1 rep, depth perhaps a little suspect, but still strong, made sure to sink the back off sets to be sure]
102.5 x 3
97.5 x 3
92.5 x 3
87.5 x 5
80 x 5
75 x 8

RDL
60 x 6
85 x 8, 8, 8, 8, 8

Leg Press [moved feet a lot lower on the pad and this helped me keep focus on the quads and alleviate any lower back strain I got when doing this previously, huzzah]
30 x 12
50 x 12
80 x 15
100 x 14, 14, 14

Reverse Lunge
+24 x 6, 6, 6
I think I want to do walking lunges instead in future, idk

Leg Curl
41 x 12, 12, 9 + back off 32 x 5

Calf Press
100 x 14
113 x 9, 9, 9

SS1A Cable Crunch
73 x 10
77 x 8, 8, 8

SS1B Cable Rope Curl
18 x 16
23 x 14, 13, 12

Notes

Nice to be sore again. This was a good workout! I anticipate quite intense leg soreness. Hyped for tomorrow's overhead press rep out as I'll be back to 52.5 which I only hit for 1 rep last time around! Also, I'm totally keen on this 4-5xweekly bicep jazz.

Joe · « **Reply #136 on:** June 06, 2017, 03:10:54 pm »

Thanks dawg.

I have 3 upper body and 2 lower body days a week (check out yesterday's workout on the previous page of the log). I mostly just want to be jacked and strong, heh.

Joe · « **Reply #137 on:** June 07, 2017, 05:09:24 am »

07-06-17

Chins
BW x 5, 5

OHP
Bar x 6
30 x 5
42.5 x 5
47.5 x 3
52.5 x 5 [Fuck yes! +2.5kg =reps, and +4 reps from last time I hit this weight! Estimated max >60kg! Woopwoop]
50 x 3
47.5 x 3
45 x 5
42.5 x 5
37.5 x 5
35 x 10

Incline Bench
35 x 6
45 x 5
55 x 3, 5
52.5 x 7, 4, 6, 7 [blarg]

SS1A Chest Supported Row
36 x 10, 10, 10, 10

SS1B Dips
BW x 10, 9, 8, 7

SS2A Facepulls
17 x 14, 14, 13, 12

SS2B Lateral Raise
7 x 12, 12, 10, 10

Hammer Curls [both arms at once rather than alternating]
12 x 12, 11, 10

BB Wrist Curl
15 x 16
20 x 18, 17, 15

DB Reverse Wrist Curl
4 x 12, 12, 12

Notes

Extremely happy with OHP progress. I'm still very sore from Monday and feeling a bit under recovered (not surprising given I jumped straight back in at high volume after over a week of doing nothing. This is why I think everything after the OHP was pretty weak. Recovery will improve after I get done with exams and get used to training again.

Joe · « **Reply #138 on:** June 07, 2017, 02:03:00 pm »

Reminder to self to do cardio, lazy bastard. Also, I think I will aim to cut around when I can rep 2 plates on bench easily enough. At that point I should have enough mass to make me not look like a skeleton when lean.

Joe · « **Reply #139 on:** June 08, 2017, 07:11:16 am »

08-07-17

Everything is sore. Legs are totally fucked, really impacted this session.

Elliptical machine ~10 mins

Deadlift
70 x 5
90 x 3
110 x 5
120 x 3
135 x 1 [+2.5kg, -2 reps, blarg, just not recovered, will stick at this weight next week and will hopefully fly up]
127.5 x 3
120 x 3
115 x 3
107.5 x 3
100 x 8

Front Squat
50 x 3
65 x 3, 5, 7, 4, 6, 6 [legs still wrecked]

Chins
BW x 9, 7, 6 [this felt strong, at least]

Neutral+Medium Grip Cable Row
52 x 12, 10, 10
39 x 39

Narrow+Neutral Grip Pulldowns
52 x 8
45 x 10, 10, 10

Bentover DB Shrugs
22 x 12, 12, 12

Bayesian Cable Curl
7.9 x 8
5.7 x 12, 10

SS1A 45* Back Extension
BW x 20, 20, 20

SS1B Cable Crunch
30.6 x 16, 16, 16

Notes

Decent workout. Am pushing tomorrow's bench day until Saturday because I don't want to be tired fro ma workout before an exam (my last fucking exam!!!!!!). Also stressed about the UK election, ugh.

Joe · « **Reply #140 on:** June 09, 2017, 07:28:04 pm »

i am a very drunk boy but at least i am a very drunk boy who won't have to do any exams for a long long time

Leonel · « **Reply #141 on:** June 10, 2017, 01:21:32 am »

Congrats man. Finished up your masters degree? I have my finals next week and I'm not really looking forward to it.

Joe · « **Reply #142 on:** June 10, 2017, 01:26:15 pm »

Quote from: Leonel on June 10, 2017, 01:21:32 am

Congrats man. Finished up your masters degree? I have my finals next week and I'm not really looking forward to it.

Thanks dude, though it was just undergrad! Good luck with your finals too!

Joe · « **Reply #143 on:** June 10, 2017, 01:29:26 pm »

10-06-17

Pretty hungover this morning.

Jogged to gym ~1 miles

Bench
50 x 6
65 x 5
72.5 x 3
80 x 2 [Spotter touched on 2nd rep but I think I would have had it anyway. Will repeat the weight next week despite this]
77.5 x 3
72.5 x 5
67.5 x 3
65 x 5
60 x 3
55 x 9

CGBP
52.5 x 3, 5, 7, 4, 6
50 x 7 [ugh]

Seated DB OHP
14 x 14, 13, 10

SS1A 1.5 Style Lateral Raise
5 x 8, 8, 8

SS2B Machine Rear Delt Flye
52 x 16
59 x 11, 10

SS2A DB Incline Curl
7 x 14
8 x 9, 9, 7

SS2B L-Extension
8 x 11, 10, 8, 8

Low to High Cable Flye
5.7 x 13, 12, 12

Jogged home ~1 mile

Notes

Decent workout given the amount of drinking yesterday. Good to sweat all that shit out. Intra-workout endurance pretty shitty this week, which is hardly surprising!

LBSS · « **Reply #144 on:** June 11, 2017, 02:00:05 pm »

congrats on finishing, and congrats on dragging your hung over ass to the gym and getting through a workout.

Joe · « **Reply #145 on:** June 12, 2017, 05:32:12 am »

12-06-17

Jogged to gym ~1 mile

Bench
Bar x 10
40 x 6
55 x 8 [felt heavy]
65 x 6
72.5 x 4, 4, 3 [fuck]
67.5 x 5
65 x 5
60 x 6
55 x 8

SS1A Chins
BW x 5
+10 x 3
+20 x 2, 2, 2
+10 x 4, 3

SS1B OHP
40 x 3, 5, 7, 4, 6, 8 [pretty unexpectedly easy after how shit bench was]

DB Row
24 x 10, 10, 10

DB Incline Bench
20 x 13, 10, 9 [much better than last week, able to get the chest working properly here]

SS2A Cable Rope Curl
10.2 x 18
14.7 x 11, 11 [i love this]

SS2B Overhead Rope Extension
10.2 x 14, 12, 12 [though this is less wonderful than PJRs]

Notes

Bench really shitty. I guess I'm just not recovered since last session was just a couple of days ago. Toned down volume through the rest of the session. I think stress levels are probably still residually very high from exams and my sleep is still a bit fucked because of it.

Gonna stick to 20kg on incline bench until I'm hitting something like 3x20

Joe · « **Reply #146 on:** June 13, 2017, 06:03:56 am »

13-07-17

Squats
Bar x Lots
70 x 5
90 x 5
100 x 3
112.5 x 3 [definitely better depth than last week]
105 x 3
100 x 3
95 x 3
87.5 x 5

Called squats here and skipped RDLs because lower back feeling fucky in that same old spot on the lower right. More on this in the notes section.

Reverse Lunge
24 x 8, 8, 8 [slightly shorter steps resulted in a nice balance between quads and glutes]

Leg Press
100 x 12
130 x 10, 10, 10

Leg Curl
36 x 14, 12, 11 [much stricter than previously]

Calf Press
113 x 10
127 x 8, 8, 8
I have almost maxed out this machine, which is exciting

Cable Crunch
32.9 x 14
37.4 x 10
32.9 x 12, 12, 11

Bayesian Cable Curls
10.2 x 7, 7, 7

Notes

Have been getting occasional lower back twinge/pain from squats and deadlifts, but it was more consistent/a bit worse today. I am going to take a couple of weeks off of back squats and deadlifts. Front squats and RDLs have actually not caused issues/pain, so I will stick with them and see how that goes. I'm not a powerlifter and I'm not training for sports, so while squats+deadlifts are fun and great exercises they're not essential for my goals (get jacked/generally stronger) at the moment.

Going to be more judicious about ab/core work, maybe doing it nearly daily. Going to be more regular about warming up to squads/DLs, which certainly helps. I just get anxious doing that in a public gym because often it means I might end up having to wait around for a rack, but that's a small sacrifice to make to reduce injury chance.

Joe · « **Reply #147 on:** June 14, 2017, 06:35:54 am »

14-06-17

Jogged to gym ~1 mile

Chins
BW x 5, 5, 5

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 3 [+2.5kg, -2 reps]
52.5 x 3
50 x 3
45 x 5
42.5 x 5
40 x 5
37.5 x 9

BB Incline Bench
50 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 8, 8, 8, 8

SS1B Dips
BW x 11, 9, 8, 7

SS2A Cable Lateral Raises [experimented with cable in front, behind and between legs, not much preference]
3.4 x 12, 11, 10, 9, 8

SS2B Facepulls
17 x 12, 12, 12, 11
12.5 x 16

Hammer Curls
12 x 13, 11, 10

BB Wrist Curl
25 x 18, 16, 14

DB Reverse Curl
7 x 7, 7, 7 [was either this or 3kg, couldn't find anything in between]
3 x 20 [the burn]

Pallof Press
12.5 x 8, 8, 8, 8+max hold on last set

Notes

Continue to be pleased with OHP progress. Horizontal pressing has felt weak. Might reset back a bit unless if I don't hit 4+ reps on Friday.

Joe · « **Reply #148 on:** June 15, 2017, 06:41:52 am »

15-06-17

Stationary bike ~10 mins

Front Squat
Bar x 8
40 x 5
60 x 3
67.5 x 5
75 x 3
82.5 x 4
77.5 x 3
70 x 3
60 x 6, 6
Pretty much free of back pain here, so shall stick w/ front squats for a while now

Back Extension
BW x 10
+12 x 7, 7, 7
BW x 20

Chins
BW x 10, 8, 7

Neutral+Medium Grip Cable Row
52 x 12, 12, 11
39 x 16
I get such a good trap pump from these

Neutral+Narrow Grip Lat Pulldowns
59 x 6
52 x 9, 8, 8
39 x 13

DB Seal Rows
12 x 12, 12, 12
Tried instead of shrugs, I like these more

Calf Press
100 x 8
127 x 12
134 x 8, 8, 8
100 x 15

Cable Crunch
32.9 x 18, 18, 16, 14

Notes

So I shall use front squats in place of back squats. Not sure what to do for hip dominant movement. I think RDLs were actually fine lower-back wise, so perhaps shall try them out as a main movement again next week.

Joe · « **Reply #149 on:** June 16, 2017, 06:10:04 am »

16-06-17

Jogged to gym ~1 mile

Did some random light back stuff (rope pulldowns, cable rows) while waiting for the bench to be free.

Bench
40 x 6
55 x 4
65 x 5
72.5 x 3
80 x 3 [=kg +1 rep, no spotter touch at all, so potentially really +2 reps]
77.5 x 3
72.5 x 5
67.5 3
65 x 5
60 x 3
55 x 10

CGBP
50 x 3, 5, 7, 4, 6, 8

Lo-Hi Cable Flye
5.7 x 14
7.9 x 8
5.7 x 13, 13
3.4 x 18

Seated DB OHP
14 x 16, 14, 12

SS1A 1.5 Lateral Raise
6 x 7, 7, 7
4 x 12

SS1B Machine Rear Delt Flye
59 x 14
66 x 10, 10
59 x 12

SS2A DB Incline Curl
8 x 14, 13, 12, 9

SS2B L-Extension
8 x 13, 13, 12, 9

BB Wrist Curl
30 x 15, 14, 12

DB Reverse Wrist Curl
5 x 15, 14, 14

Pallof Press
14.7 x 8, 8, 8, 8+max hold

Incline DB Flye->Press->Iso hold at bottom position
12 x something, something, something
Didn't bother counting b/c complicated and I was lazy and this is just chest pump work for fun

Notes

Really good workout, energy high. Finally got 8+ hours of sleep, though I've been having 1 hr naps most days, so I've not been deprived overall, just in the mornings. I've been waking up earlier than I want to and I'm still having exam dreams, so sleep quality hasn't been great.

Will increase bench training max despite saying I'd only do that if I got 4 reps.

Two rest days in a row now. Will be much appreciated.

Will experiment with sumo deadlifts as my main p-chain movement, as the more vertical back angle may keep lower back clear.

Adarq.org

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Author Topic: warpspeed to the new scenario (Read 261987 times)

Joe

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Leonel

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LBSS

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