Nice, time really does fly, doesn’t it?
Absolutely, doesn’t seem two years at all.
1 Like
1/6/18
Barbell row:
2x10x20
5x40
2x5x60
10x60
Front squat: 5x20, 3x40, 3x60
Back extensions (20-30s rest): 2x12, 2x8
Treadmill: Easyish intervals for 6 mins
Sort of just treating this week as a deload. Not really got anything planned for the next few weeks, will probably focus largely on my conditioning.
1 Like
4/6/18
Squats:
2x5x20
5x50
3x5x70
10x50
Back extensions: 3x8x10
Hack squat machine: 3x10x90
Treadmill: Intervals level 5/12 for 10 mins
Felt good today.
2 Likes
Closed the CoC trainer today for the first time with both hands. I still haven’t found my weaker plastic gripper (I keep forgetting to look when I’m home) so I’ve just been trying to close the trainer a few times with both hands every couple of days.
2 Likes
5/6/18
Superset
Overhead press:
2x10x20
8x30
5x40
3x45
1x50
Chins: 5x2xBW, 3xBW
Hammer strength chest press: 15x20, 2x10x30, dropset: 10x30-10x20
Cable row: 15x30, 10x35, 8x40, 6x45
Machine curls: 3 sets
Good session again, getting back into things. OHP was easier than I thought it would be, I actually might not have gotten weaker. Got a good chest pump from the presses and moved some heavy weight on the rows.
6/6/18
Treadmill: Intervals level 7/12 for 10 mins
Rowing machine: 10 minutes around 550 cal/hr
Exercise bike: 3.4km in 10 mins
7/6/18
Bench press:
2x10x20
8x40
5x60
3x70
1x80
1x85
12x50
20x40
Dumbell incline bench: 20x8s, 10x15s
Face pulls: 4x15
Cable row: 3x RP: 10-5-5x40
Really happy with this. It was my last time in the gym for the foreseeable future with my friend I’ve been going with for the last two years and we wanted to go heavy. Last time I benched 80kg was when I hurt my shoulder and had to switch to close grip bench months and months ago. At the time my close grip was 7.5kg behind my normal bench and 85kg was my regular 1RM. So to get 85 today with my shoulder feeling fine and close grip and at a slightly lower body weight after not benching that much recently- I’m extremely happy. Wouldn’t have been surprised if I could have got 87.5kg today but I wanted to end on a high.
1 Like
8/6/18
Snatch grip deadlift:
5x60 (conventional)
3x60
3x70
3x80
3x90
3x100
3x110
1x120 (PR)
2x120 (conv)
Lat pull downs: 3x10x45
Ab wheel: 2x10
Finished my second year of university today so didn’t want to spend all day in the gym. 3x110 matches a PR and it was very easy. Straps slipped with 120 as I put the first rep down and came loose when I went for a second so took them off and did two reps mixed grip conventional. If they hadn’t have slipped I’d have got 120kg for 3 reps too.
3 Likes
14/6/18
Airdyne bike: 1 mile in around 3 mins
Farmers walk:
Sets x lengths of track x weight per hand
2x20
2x2x30
2x2x40
2x50 (nearly blacked out)
1x60 (PR) (ouch)
1x40
4x30
Sled push+pull:
5x2x20
Airdyne bike: 1 mile in around 3 mins
Superset with everything
Push ups: 14x5
Had a few days off not really thinking about the gym and feel a lot better about it now. This was one of my toughest workouts and a good one to come back to.
Forgot my straps today. The heaviest I’d gone without them before was 30kg each hand, heaviest with them was 50kg. The sled zapped my last bit of energy and the bike finished me off. Two hours and a 15 minute nap later and I’m aching all over ready to sleep for the rest of the day.
Here’s a picture of the track for reference:
BW: 87.9kg
4 Likes
nice man. what are you studying?
Mechanical engineering.
3 Likes
16/6/18
Superset
Overhead press:
2x10xbar
8x23
5x33
3x43
1x48
1x50.5
1x53
0x55.5
5x43
3x5x33
10x28
10x23
Dumbbell rows: 6x8x15
Band pull apart: 5x20, 100 rep drop set
Did this in my garage with my old weights and bar hence the weird numbers. 53kg is technically a 0.5kg PR but I doubt it’s accurate so I’m not going to count it. Alternated each set between rows and pull aparts and only rested to change weight, which involved climbing over a bench and a few other bits, or to tidy up during the back off sets. Did the last set directly after the pull apart drop set and could hardly lift my arms.
Was ridiculously sore in my upper back within hours of my last workout but funnily it’s not really been until today that I’ve felt anything in my forearms. Grip strength feels non-existent now. Going away now for a few days so probably won’t lift again until late next week.
3 Likes
22/6/18
Giant set
Bench press:
2x10x20
8x40
3x8x60
Chest supported row: 10x15, 5x8x30
Decline sit-up: 6x5xBW
Squat:
5x20
5x40
5x60
3x5x75
Airdyne bike: 1 mile in 3:02
Chest press machine: 2x20
Hammer strength lat-pulldown: 3x10
Planned to do a sort of mindset challenge with the farmers and sled after squatting but one of the personal trainers started using the track for his full session as part of an eight exercise circuit which was kind of annoying. Benching and squats both felt good though.
Moving house this weekend so will have to find a new gym and not sure what I’ll be doing exercise wise this next week.
2 Likes
A strongman gym? 
I’ve had a look around online and the options don’t look great, mostly just commercial gyms. The one near home (my parent’s house) where I went yesterday is great, they’ve got most basic strongman stuff now, so it’s a shame I can’t use that more.
Damn, well as long as it’s not planet fitness i guess 
Having limited equipment isn’t too bad it’s it all being in use and having to wait that’s annoying. I’ve spent 30 minutes waiting for equipment in a single session before at my uni gym.
25/6/18
3 ct pause bench:
10x20
8x40
5x50
5x60
5x65
3x70
3x75
2x8x50
Seated row:
10x42
10x49
6x56
6x62
2x10x42
Overhead press: 10x20, 2x8x25
New job, new gym and a good first workout. Trying a bit of a different approach and sort of eased into it today. Inspired by dark horse doing a ME lift then some volume based off it. Last rep with 75 was a tough one but I definitely wasn’t having one of the big guys pick it off me on my first time there. I definitely strained. Wanted to finish with lat pulldown but they were busy so I left.
The gym itself seems great- out of the 20-30 people I saw while I was there only about 2 weren’t bigger than me which is a good sign. Lots and lots of free weights and metal playing loud.
2 Likes
26/6/18
Basically ran a bit then walked a bit then repeated for 30 minutes. Will do this again on Thursday for two days a week of cardio then maybe next week I might make this Tuesday session an interval one at the gym.
3 Likes