31/10/18
Leg extension: 3x15
Squat:
2x10x20
10x40
20x50
10x50
RDL: 10x60, 8x70, 6x80
Time: 30 mins
Doesn’t seem like much written down but this was tough and got some good plans to progress it in future weeks. The back pump was silly after this and my hamstrings and calves are just aching sitting here.
Set of 20 on the squats are crazy ! Have fun
Yeah I actually wanted to do 2 sets of 20x50 but wimped out on the second because my legs felt like lead. I definitely could have done it though so once quite annoyed.
I’ve done 20x60 quite a few times, some fairly easy so that’s the baseline to aim for to start with. My rep PR with 80kg is 14 reps so that’s next after and if I could get 14 I probably could have got 20 with a bit extra pain so I’ve a long way to go haha.
When I haven’t done it in a while high reps are very tough just work up slowly and you’ll be able to get back there
Yeah I’ve noticed that. I think it comes back quite fast but while I’m getting used to it there seems to be a big drop off in what I can do.
High rep squats takes a lot out of you.
Mentally it’s tough to do the second set, next time shoot for 20 then 15 for the second set… and when you get to 15, take to deep breath and tell yourself it’s only 5 more.
Things are moving well over here. Still chasing that pump?
Think it’s the right thing to start with bench and then do pec deck after. With a little lighter weight focus on pec contraction.
Still chasing the pump haha just need to be eating more and putting enough effort in.
Definitely going to try benching first next time, I had hoped it would warm my chest up but it seems to make it feel worse.
01/11/18
Lat pull-down:
15x35, 10x42, 10x49, 8x56, drop set: 8x56+5x42 w/ 5s eccentric
Dumbbell row: 2x6x25, 20x25 (PR)
Chest supported row:
3x8x35 (1s squeeze, 3s eccentric)
10x49
Face pull: 20xlvl3, 20xlvl4, 15xlvl5, 10xlvl6
Superset (no rest)
Concentration curls: 3x12x5s
Rear delt raises: 2x15x2.5s, dropset: 10x5+10x2.5s
Time: 35 mins
After a bit of experimenting I really like how this is set out and the exercises and my whole back feels like it’s been worked well. Only issue is I still can’t get a MMC in my biceps, particularly the right one.
Try standing Fat gripz curls with a squeeze at the top. Do all reps on your right side then the left. Also a good way to warm up the MMC with biceps is Band curls. Slow concentric squeezing as hard as you can, hold peak contraction with a nice squeeze and slowly resist band on the way down. Sets of 20 for these as a warmup even will light your biceps on fire!
To be honest I can’t be bothered taking fat gripz to the gym just for curls at the end but I might try the tempo you mentioned and go higher reps- thanks Duke.
06/11/18
RDL: 2x10x20, 10x65, 8x75, 6x75
Leg extensions: 5x15x35
Lying leg curl: 5x10x60
Superset
Walking lunges: 2x20xBW
BW squats: 2x10
Calf raises: 15x36, 8x45 (5s at top, 5s stretch at bottom)
Stretching: Lots, focussing on glutes and hips
Time: 40 mins
The same guys were squatting today the whole time I was there and I couldn’t wait any longer.
It is probably a good thing I didn’t- my hips and glutes have been really tight recently and my SI joint hurting. I think it’s from driving a lot recently and I felt quite a bit better after stretching.
7/11/18
Bench press:
2x10x20
5x40
5x50
5x60
5x65
5x70
Incline dumbbell bench (mTor):
4x12x15s+ 10x10s on last set
Pec deck (3s squeeze, 3s eccentric):
4x10x28+ 20x21 (top half only) on last set
Lateral raise (30s rest): 30x2.5s, 5x10x5s
Seated overhead press: 3x12x20 (this did not feel good)
Cable tricep pushdowns: 3x6-20 (triceps RUINED)
Time: 40 mins
Some good and some bad. I am eager to stop being rubbish at benching and need to replace the seated OHP but the right muscles were worked well.
08/11/18
Cable row: 15x50, 12x60, 70, 80, 90
Dumbbell row: 2x6x27.5, 20x27.5 (PR)
Rear delt flyes: 5 sets
Lat pull-down: 3x10x42, 10x49+10s isometric on last rep
Face pulls: 5x15-20xlvl4
Concentration curls:
3x20x5s (no rest) then 4 eccentrics with 20kg bar
Time: 45 mins
Great workout- back and biceps feel like they’ve worked a lot. Dumbbell rows keep going up so seem to be getting stronger too.
These last two weeks I’ve been eating a fair bit more and I feel like it’s going to my muscles and I feel less tired too. Also saw some friends I hadn’t seen since June last week and most of them commented I looked bigger.
12/11/18
Lat pull-down: 15x35, 15x42, 12x49, 10x56
Dumbbell row: 2x8x25, 15x25
Face pulls: 5x15-25
Cable rows: 3x10x80
Rear delt flyes: 2x15x25
Time: 30 mins
Felt rubbish so going to the gym was an achievement in itself. Got a decent amount done just a little less intense than usual.
14/11/18
Seated dumbbell overhead press:
2x20x5s, 15x7.5s, 10x10s, drop set: 10x12.5s+8x5s
Bench press:
10x20
5x30
5x40
5x50
5x60
11 or 12x70 (PR) (lost count, 10 is old PR)
3x80
Superset
Lateral raises: 3x20x2.5s, dropset: 10x5s+5x2.5s
Front raises: 4x10x2.5s
Pec deck:
20x28
2x15x28 (slow eccentric, pause at 90 degrees)
15x28 (as above) + 20x28 (top half only)
Tricep extensions: 25xlvl3, 15xlvl4, 12xlvl5
Time: 45 mins
Felt very explosive and ended up with one of the best chest pumps I’ve had. Between my chest and triceps driving home was rather difficult.
19/11/18
Squat: 2x10x20, 8x40, 3x10x60
Lying hamstring curl: 5x10x60
Time: 25 mins
Making up for missing legs last week- felt rubbish.
So I was going to have a deload in a couple of weeks then take a few weeks with some heavier weights to hit some 1RMs for the virtual meet @losthog organised but I don’t think I’ve made enough progress to be going for maxes.
Instead im going to deload this week and for the next four weeks before Christmas go to full body focussing more on the basics and eating well.
21/11/18
Overhead press: 3x5x20, 5x3x30
Cable rows: 5x15x50
Bench press: 2x10x20, 5x40, 3x5x50
Time: 25 mins
22/11/18
Deadlift: 2x3x60, 5x3x80
Calf raises: 2x10x27, 8x45 (stretch at bottom)
Leg extension: 20, 15, 10x21
Lat pull-down: 3x12x35
Time: 35 mins
Experimented putting my weight onto my toes then aggressively shifting it onto my heels as I pulled after seeing @MarkKO giving everyone advice. As you would expect it helped massively so thank you for that, Mark.
I’m very glad it helped. Thanks are due to Greg Panora though, because he’s the one who told me to do that.