Honestly I’m not too sure, but I suspect 5-10kg. I’ll see how I end up looking.
When I started this log I was 82kg so it would be good to get back there and see the difference.
Honestly I’m not too sure, but I suspect 5-10kg. I’ll see how I end up looking.
When I started this log I was 82kg so it would be good to get back there and see the difference.
16/01/19
Deadlifts (90s rest): 2x5x60, 5x80, 5x4x100
Rear delt flyes: 3x20
Deadlifts I missed yesterday - last four sets with straps.
Time: 20 mins
17/01/19
Squat: 3x8x20, 5x40, 3x5x50
Chest supported row: 5x12x35
Bench press (60s rest): 2x10x20, 8x40, 7x5x50, 3x70
Time: 35 mins
Took squats from 3x10 to 3x5 because they felt dreadful. I think lack of doing them and a lot of soreness from the last two days had me moving funny. Bench also felt pretty rubbish but at least I was noticing an improvement as I went one.
Will be fine once I get back into it.
24/01/19
Overhead press: 3x10x20, 3x9x30
Squat: 10x20, 10x30, 3x5x50 (paused)
Time: 30 mins
Really losing motivation for the gym recently to be honest and not looking forward to going. I know this is normal for some but it’s making it hard for me.
Hoping things change more going forward. Sounds stupid but I usually avoid coffee in the afternoon because I have to sleep early and don’t want it to effect it. By the time I’m home from work I’m super tired though so I might start having one especially on gym days.
Or I could just toughen up and deal with it like a lot of people do.
I avoid coffee too usually, at most one or two or day at most. Try to get plenty of sleep over a few days, it really helps.
I think you need to set goals and work towards them, from short to long term. Bad days/weeks or even months can happen but it shouldn’t alter your discipline to go train and work towards your goals.
If you feel really burnt out it’s ok to take a week off and do something else for a bit, then come back full of energy for training!
Why are you losing motivation?
That’s the first question you should ask
You might find a solution in the answer
@hypem74 I had a coffee today at about 2:30pm but made no difference really so that’s out. I have some goals but maybe I need to look more short term.
@mortdk I think there’s a few reasons I’m losing motivation: stress at work and being tired, not having anyone to go to the gym with or regularly talk about it for the first time in a long time and I think just interests in other things instead.
Thank you both for your inputs, you made me think about some stuff haha. Funnily I had a good session today.
29/01/19
Overhead press (90s rest): 2x12x20, 2x10x30, 9x30
Hang Power clean (60s rest): 5x20, 5x30, 8x4x40
Squat (90s rest): 8x20, 5x8x50
Stretching for 10 mins
Time: 50 mins
As I said above this went better than the last few sessions. As is becoming usual recently midway through I really didn’t want to be there but willed myself to and from there it wasn’t too bad and after I felt great. Just going to focus on adding GOOD reps each week, whether on one set or them all - that’s the goal.
31/01/19
Superset (< 30s rest)
Dumbell row: 7x6x20, 15x20
Bench press: 2x10x20, 5x40, 7x5x50, 10x50
Superset
Deadlift: 2x5x60, 2x5x100 (straps), 6x100
Bag curls: 3x12x15
Time: 35 mins
05/02/19
Overhead press (90s rest): 2x10x20, 2x10x30, 9x30
Superset
Dumbbell RDL: 2x10x20s, 3x8x20s
Dumbbell row: 5x8x20
Rear delt flyes: 1x15, 1xfailure
Lat pull-down: 3x8x42
Time: 35 mins
Back is toast - good workout.
07/02/19
Squat (60s rest): 3x10x20, 3x10x50
Hang power clean (30s rest): 1, 2, 3, 4, 5x40
Bench press (30s rest): 2x8x20, 5x5x40
Time: 30 mins
In a rush today so kept the rests short.
Got weighed this morning and was 90.6kg.
Hey, regarding motivation. Drop the program for awhile and just go in and do what you want to do. Try new movements. Try new techniques. Take a month off.
You dont have to hate this stuff to progress. Do something totally different. Works EVERY time, and you might just learn something
You’ll get the itch back, dont worry.
@IronOne thank you very much for your advice. It’s basically what I’ve tried but good to have it confirmed.
11/02/19
Circuit 1 - x2
Lateral raise: 20x2.5s
Shrug, clean & press: 5x5s
Dumbbell RDLs: 10x5s
Dumbbell lunge: 5 per leg x5s
Dumbbel curl: 10x5s
Circuit 2 - x3
Lateral raise: 20x2.5s
Band pull apart: 20x light
Front raise: 15x2.5
Dumbbell OHP: 10x5s
Band pull apart: 10x medium
Finisher
Lateral raises: 20x5s, 20x2.5s (rest pause)
Band pull apart: 30x heavy, 20x medium, 20x light
Overhead tricep extension: 50x5
Got some light dumbbells to use in my room - decided to skip the gym and give them a go instead. Mainly focussed on my shoulders as you can see. I thought of this pretty much on the fly but will try some different things going forward. Got one of the best shoulder pumps I’ve had.
18/02/19
Deadlift:
2x5x60
3x80
4x80
7x80
3x90
5x90
7x90
3x100
1x100
3x100
Drop set: 6x80 - 8x80
Time: 25 mins
Had a bit of fun here- got a random number generator on my phone between sets and set it between different rep ranges then did whatever it gave me. Started with 3-6 for 80kg and added a number to upper limit each set then 3-5 for 90kg doing the same and 1-3 for 100. Drop set was 1-10 with both so I got pretty lucky with that.
19/02/19
Overhead press:
2x10x20
5x30
5x35
5x40
5x45
2x10x30
Drop set: 10x25 - 10x20
Pec deck:
30x21, 3x10x28,
Drop set: 10x28 - 10x21
Lateral raise:
15x2.5s,
Drop set: 25x5s (rest pause) - 15x2.5s
Lat pull-down: 3x10x42
Dumbbell curls: 30x5s (rest pause)
Time: 30 mins
21/02/19
Bench press:
3x10x20
5x40
5x60
3x70
1x75
1x80
1x85
0x90
0x87.5
Chest supported row machine: 6x10x42
Lat pull-down: 4x10x42
Lateral raises: 3x20x2.5s
Time: 45 mins
Had no intention of going heavy with bench today but it was feeling good and I must of been feeling spontaneous. 85kg is current 1RM and I’ve done it a few times- tonight was probably the easiest as I remember it. 90kg was actually pretty close but the 87.5kg after was terrible. Definitely shouldn’t go for another 1RM after just failing one.
Interestingly looking back through here the last time I went over 50kg on bench was 17th Jan and I did 3x70. I think the last time before that was 18th Nov and that was only up to 60kg so I’m happy with how I handled the heavier weights.
26/02/19
Chest supported row:
2x15x35
2x10x42
6x49
Bench press:
2x10x20
5x40
5x50
12x55
2x8x40
High incline dumbbell press: 20, 16x10s
Lateral raises: 20x2.5s, 15x5s, drop set: 20x5s-20x2.5s
Tricep push-downs: 2x25
Pec deck: 3x10x28
Time: 35 mins
Going to start following 5/3/1 for bench, overhead press and deadlift. Had some pain in my elbows in the pressing so stopped it a bit early.
28/02/19
Deadlift:
2x5x60
5x70
5x80
10x90 (straps)
10x70 (straps)
Squat: 3x10x40
Time: 25 mins
05/03/19
Bench press:
3x10x20
5x40
5x50
10x60
3x10x40
Superset
Incline dumbbell bench: 20, 15, 18x10s
Lateral raises: 20x2.5s
Pec deck: 3x12x28
Chest supported row: 15x35, 12x42, 10x49, 8x56, 6x63
Superset (no rest)
Face pulls and tricep cable extensions: x15, x10, x5
Time: 40 mins
Upper body, triceps especially, feel like they’ve taken a good hammering so decent workout. Getting more comfortable with bench press again too.
06/03/19
Squat:
2x10x20
5x40
5x50
5x60
5x70
3x80
Back extensions: 3x10
Lying hamstring curl: 3x10x60
Walking lunges: x12 each leg
Time: 20 mins
Didn’t do loads but what I did was good. The squats I stopped as soon as the bar started slowing - I’m a bit off technique wise right now and want to fix that. The lunges destroyed my glutes and the inside of my thighs even just from that little bit so I definitely need to do them more. First it’s like a pump but pretty much immediately after I have DOMS like soreness. I think/hope it’s all the little stabiliser muscles I don’t use much.