T Nation

Caesium32's Training Log

t-ransformation2018

#963

27/6/18

Pin squat (parallel/1 pin about screw):
8x20
8x40
3x60
1x70
1x75

Good morning: 10x20, 10x30, 10x40

Superset
Back extension: 2x10xBW
Lying leg curl: 2x12x30

Hammer lat-pulldown: 10x20, 4x10x40

Machine curls: 2 sets

Time: 30 mins

Pulled my quad a bit on the set of 40kg squats- not bad at all but enough to make me wary of pushing it, just needed to warm up more. Those pin squats got hard really quick but I think it’s something that’ll improve a bit the next couple of times I do it. Have to write what time I enter and exit the gym so may as well start recording how long I take on here.


#964

30/6/18

Superset (60s rest)
Bench press: 2x10x20, 6x6x50
Dumbbell row: 6x10x20

Superset with warm ups (60s rest)
Back squats: 2x5x20, 5x40, 3x5x60
Air squats: 3x5

Superset
Lat pull down: 3x15x42
Machine shoulder press: 3x15x40lbs

Superset
Lateral raises: 3x12x5s
Dumbbell RDLs: 3x8x20s

Tricep push downs: 3 sets- 10, 20, 30 reps

Felt like a good workout. Bench was moving extremely fast, so much so it was hurting my elbows to lock out and lifting my upper back off the bench. Plan is to go to 8x8 then 10x10 and to 4 then 5 sets of 5 with squats.

Time: 44 minutes


#965

2/7/18

Pin overhead press (mouth level):
2x5x20
5x30
5x35
5x40
5x45

Overhead press: 3x10x30

Machine row:
12x42
10x49
8x56
6x62
10x49 (mTor set)

Dumbbell bench: 3x15x15s

Lat pull down: 3x10x49

Average session. The overhead pressing smoked my shoulders and the machine rows and lat pull down really hit my back, feeling like I’ve worked.

Time: 35 mins

Also ran about 5 minutes of the way home. I’ve switched things around so only one cardio day to not train Friday so I’m going to start running home at least on Mondays.


#966

3/7/18

Pause deadlift (below kneecap):
2x3x60
3x80
3x90
3x100 (straps from here)
3x110
15x80 (strapless, no pause, t&g)

Squat: 8x20, 2x10x50

Adjusting to the working hours of my new job still and it’s taking a bit of a toll on me this week. Just need to ride it out but had no energy this evening so did the bare minimum and got out.

Time: 28 mins


#967

Ouch. Nicely done


#968

Thanks. Doing it touch and go adds a different sort of difficulty that I think I’m going to keep in the mix. More of a burn in my glutes and hamstrings than the whole body fatigue I’d feel doing it deadstop.


#969

I don’t know about you but I swear the worst part about AMRAP deadlifts is a really nasty quad pump. Do you ever get that, because it does seem weird?


#970

Nope never really feel deadlifts in my quads or if I do everything else is hurting even more. Generally it’s my glutes then lower back then hamstrings and then quads that get pumped but usually my body gives up producing power before I get that far.


#971

I reckon I don’t lock out properly, because I almost never feel my glutes fail on me


#972

I’ve felt it more recently since I’ve commited to leaning back more and trying to contract them so maybe give that a try.


#973

5/7/18

Lat pull down: 4x10x42

Bench press (60s rest till set of 6):
2x10x20
5x8x50
3x6x50
4x50
2x50

Squat:
2x5x20
5x40
4x5x60

Triceps were gone after the 5th set of bench and I don’t know if this is everyone but once they’ve reached near failure mine just hardly work, it’s like a switch flips. Don’t know if it’s because of strength levels, how close my grip was, trying to be explosive or something else but I worked them hard.

As seems to be recurring recently didn’t have much energy for much else so I took my time a bit more than usual with the squats. They were, however, very fast and clean.


#974

10/7/18

Close grip bench (ring finger on smooth):
2x10x20
5x40
5x50
5x60
5x65
10x60 (normal grip)

Pec deck: 3x15x30ish

Seated row machine: 10x49, 4x6x56, 15x49

Overhead press: 12x20, 8x25, 6x30

Lat pull down: 3x10x42

Bench was a little close grip I think and no matter what seemed to put a lot of pressure on my wrists but got my triceps good. Very likely had another 5kg jump at least but yeah… my wrists. Realising as I write this I forgot to run home like I said I would only last week. I really need to be doing more cardio stop forgetting or worse, skipping it when I’m short on time or energy.

Time: 35 mins


#975

12/7/18

Dumbbell overhead press: 5x10x7.5s

Face pulls: 5x10-15

Pause squat:
2x5x20
3x40
2x60
1x70
1x80
1x90
1x100
2x5x60 (normal squats from now)
20x45

Top set wasn’t easy but maybe there was another rep or 105kg. Pretty sure I haven’t squatted over 90kg this year so happy with this. Sets with 60 were fast and fluid and 20 repper was fairly easy but a good set to get back into them.

Time: 35 mins


#976

17/7/18

Lat pull down: 10x42, 3x10x49, 10x42

Overhead press paused at chin:
2x8x20
5x30
5x35
3x40
3x45
2x50 (failed 3rd)

Overhead press: 10x30, 8x35, 3x40

Hammer strength chest press: 2x10, 4x drop set

Cable rows: 3x10

Paused OHP was basically a spoto press overhead with the first two being a normal one. 3x50 is a regular overhead PR so to come close pausing just below my sticking point is nice. The rest was good too tonight, whole upper body feeling fatigued.

Time: 30 mins

Oh and I also ran half the way back home with a sprint the last 50m so that’s progress.


#977

18/07/18

Superset (no rest between sets)
Face pulls: 5x10-15
Tricep push downs: 5x10-15

Snatch grip deadlift:
5x60
3x80
1x100 (straps from here)
1x120
1x125 (PR)
15x80 (t&g, conventional)

Hack squat machine: 10x40, 30x40

Went ok, wanted more on the deadlift back off set but never mind, wasn’t there today. Wanted to do a set of high rep squats but the racks were busy and I used that as an excuse to do hack squats instead. To be fair the last set was a tough one, just my quads burning instead of my whole body.

Time: 30 mins


#978

20/7/18

Bench press: (60s rest)
2x10x20
5x40
7x3x60
8x60

Seated machine rows: 5x10x42

Lat pull down: 3x10x42

Superset (60s rest)
Squats:
2x5x20
5x40
6x2x70
30x40
Press ups: 6x5

Good workout, everything feels worked. Speed kept increasing through bench sets and had some left for last set. Back was hit hard, probably helped by some DOMS helping me feel it better. Then the squats finished me off and have left my quads shaking. Hit the 30 repper I wanted to on Wednesday. Quads weren’t too bad during the set but my calves and lower back were burning plus my forearms and hands went numb which was starting to really hurt the last 10 reps.

Time: 50 mins


#979

23/7/18

Machine rows: 3x10x42

Bench press:
2x10x20
5x40
3x5x60

Lat pull down: 3x15x35

Incline bench: 3x10x30

Rubbish workout not really worth logging. Felt off and weak as soon as I started lifting.

Time: 25 mins


#980

25/7/18

Front squat:
2x5x20
3x40
2x50
1x60
1x70
1x75
1x80 (+5kg PR)
1x85 (+10kg PR) Video below
3x5x50

Back squat: 2x10x55

Superset (no rest)
Lying leg curls: 3x12x60
Leg extensions: 3x12x35

Best I’ve felt in a while so nice to get some PRs with it. I’m very confident I could have front squatted 90kg today.

Time: 40 mins


#981

30/7/18

Overhead press w/ pause at bottom:
2x10x20
5x30
5x35
5x40
5x45
3x5x30 (no pause)

Lat pull-down: 10x42, 8x49, 6x56, 15x42

Incline dumbbell press: 2x8x15s, 12x15s

Machine seated row: 2x10x42, 3xRP: 10-5-5x49

Superset (no rest):
Tricep push-downs: 2 sets
Dumbbell curls: 2 sets

Lateral raise: 20x2.5s

Then ran halfway home again but a little faster.

Felt great overall, all my muscles feel wrecked but in a good way. Started eating more and I’m feeling better for it.

Time (excluding run): 40 mins


#982

1/8/18

High handle trap bar deadlift:
5x20
5x60
3x80 (straps from here)
3x100
3x110
3x100 (strapless from here)
3x100 (low handles)

Squat: 2x10x20, 30x45

Lying hamstring curl: 10x80, dropset: 10x80-10x40

Lat pull-down: 3x8-10x42

High handles on the trap bar are super thick and my straps weren’t really working on them so I couldn’t go higher than 110kg for my grip. Set of 30 squats was horrible as you would expect- same as last time where my arms going numb and lower back burning were the worst things. Hamstring curls weren’t meant to be much but that drop set ruined me and I could hardly walk after. I don’t know if it was fatigue from the squats kicking in later but my hamstrings were cramping up and painfully pumped.

Time: 40 mins