Decided it’s about time I started a log so here we go.
Current maxes:
Deadlift - 112.5 Kg x 1 - hit 110x5 for 3 sets a few weeks ago, tried to hit 112.5 for five and failed
Squat - 80x5x3
Bench - 60x5x3
Overhead Press - 45x5x3
I don’t test maxes at the moment as I like to think I’m still in the position where they’ll change weekly. Deadlift ‘1 rep max’ was an accident and hopefully my true 1RM is higher.
I’ll go back to the start of the week as that sounds like a good place to start my log:
Monday (2/4) - Chest
Bench Press
Warm ups - 20x5, 40x5, 50x5
Set 1 - 60 x 5 - PR
Set 2 - 60 x 5
Set 3 - 60 x 5
Drop sets - 50x8, 40x15
Felt real good about finally cracking 1 plate per side, especially as I felt I could easily up the weight again next session
DB Bench
No Warm up
Set 1 - 20 each side x 8
Set 2 - 20 each side x 4
Set 3 - 20 each side x 7
Drop Sets - 15 each side x 9, 10 each side x 11 - triceps were absolutely dead by this point.
Think I need to take a bit more rest between the main sets on these as my muscles were pretty grilled from the barbell benching
Incline Flye
No warm up
Set 1 - 7.5 each side x 10
Set 2 - 7.5 each side x 10
Set 3 - 7.5 each side x 18 - decided to really push myself and take it to failure as it was my last set of the day for chest anyway, definitely going to up the weight next time.
Standing Overhead Press (I try and make my last exercise of the day one for a different muscle group as each muscle group only has its own session once a week so on Chest day I’ll do shoulders and vice versa and on legs day I’ll do back and vice versa)
No warm up
Set 1 - 30 x 10
Set 2 - 30 x 10
Set 3 - 30 x 10
Kept a strict 60 seconds of rest on these. Wanted to do five sets but the third one was gruelling and didn’t want to take them to failure as my shoulder day was in two days time.
Tuesday (3/4) - Back
Deadlift
Warm ups - 60x5, 80x5, 100x5
Set 1 - 112.5 x 1 - was aiming for five here as my previous 5RM was 110 but missed badly
Set 2 - 105 x 5
Set 3 - 105 x 5 - these two sets felt a lot better so I’m going to aim for 107.5 next time out
Drop Sets - 80x8, 60x7 - lower back was done by this point
DB Rows
Warm up - 10 each side x 10
Set 1 - 20 each side x 10
Set 2 - 20 each side x 10
Set 3 - 20 each side x 10 - form was really good here so upping weight next session
Ran out of time here as I didn’t hit the gym early enough, wanted to do some bi’s and some leg work to finish (studying for the final exams of degree at the moment so can’t really spend more than an hour a day in the gym)
Today - Wednesday (4/4) - Shoulders
Standing Barbell Overhead Press
Warm ups - 20x5, 30x5, 40x5
Set 1 - 45 x 5
Set 2 - 45 x 5
Set 3 - 45 x 5 - technically a PR here as while I’d hit 45 x 5 before, I only managed one set the next two were 4 and then 3 and my form was a lot better here so feeling good about these.
Drop sets - 40x5, 30x6 - shoulders were absolutely cooked by this point
Lateral Raises (50 reps total got the idea here: Shoulders and Triceps Blast)
7.5 each side x 12/8/7/6/8/9 in 5mins 25 secs - aiming to get this under 5 minutes and then up the reps until I can do 100 in 5 mins
Inverted Flye (50 reps total same as above)
5 each side x 20/15/15 in 4mins dead. Going to aim for 75 reps total next session
Close Grip Bench Press (shoulders were cooked by this point and I can’t fit in an arms day this week as the gym is closed over the easter bank holiday weekend so I thought I’d fit some in here)
Warm up - 35x10
Set 1 - 40 x 10
Set 2 - 40 x 10
Set 3 - 40 x 10
Press-ups - wanted to do more for chest work but my triceps were exhausted after the Close grip benching so when I can go back to doing an arms day I’ll do more chest work here.
1 x 20 at BW