Fabadab: Your Guess is as Good as Mine

14/11

  • Alt. DB curls (L/R) - 12/12, 9/9, 7/7 @ 9.25 (28/28)
    (30s rest between arms)

  • Rope hammer curls - 15, 12, 9 @ 27.5 (36)
    (1m rest)

  • Alt. standing calf raises (4" elevation) (R/L) - 10/10, 8/8, 8/8 unweighted
    (30s between legs)

  • Nordic hamstring curls - 10, 8, 6
    (1m rest)

  • Squats - ramped up to 7 @ 80
    (1-2m rest)

Pretty happy with how things went on the whole. Really struggled with the standing calf raises, so I think I need to reduce the elevation and then build back up.

Tried doing nordic hamstring curls before but couldn’t find a good setup, but this seems to have worked OK. I did have to cut the last set short because I got a pain in my left forearm (near the elbow) from catching myself on the way down and pushing back up - probably due to a lack of control so I’ll need to setup bands or the cable as a counterweight next time and work my way down to full bodyweight.

As I had to skip squats last week I wasn’t sure what weight would be best, so just ramped up in sets of 7 until I got to a topset.

2 Likes

16/11

  • Floor press - 9, 8, 6 @ 50 (23)
    (90s rest between sets)

  • DB bench - 9, 5 4ish @ 24.25s (18)
    (1m rest)

  • Lateral raises - 11.5, 10ish, 8ish @ 4.25s (29)
    (1m rest)

  • Seated rope pulldowns - 9, 7, 6ish @ 50 (23)
    (1m rest)

  • Hang power cleans - 9, 8, 7.5 @ 47.5 (24)
    (2m rest)

Switched round the floor press and DB bench this week which seems to have helped the former and hurt the latter- will need to reduce the weight on the DB bench next time.

Meant to get more overall reps on the pulldowns as well, so probably need to reduce weight a bit there too. Hang power cleans went well though

2 Likes

18/11

  • Poundstone DB curls - 100 @ 3.625s (non-stop)

  • Alt. D-handle reverse cable curls (L/R) - 14/14, 13/13, 13/13 @ 11.25 (40/40)
    (30s between arms)

  • Standing calf raises (4" elevation) - 14, 12, 11 @ 20kg weighted vest (37)
    (1m rest)

  • Deadlifts (TnG) - 8, 8, 6 @ 90 (22)
    (2m rest)

  • Sissy squats - 10, 8?, 6 unweighted w/ purple band (24)
    (1m rest)

Off work for a couple of days so this was done slightly earlier than normal, around 4PM. Pretty happy with how everything went on the whole.

Deadlifts were completed without belt or straps. Might have been able to squeeze out another rep or two somewhere along the line but cut it when the bar speed dropped right off which I think is sensible.

Was going to skip the squats because my left knee felt like I had tweaked it slightly after deadlifts, but it felt OK a few minutes later once I’d stripped the weight etc, and a few air squats felt fine so I went ahead with them.

Don’t think these technically count as sissy squats as I’m not doing the whole lean right back thing, but just doing them ‘normally’, with heels elevated and a band round my knees to allow me to sit right back. Controlling the descent and then really squeezing at the top against the band tension really lights up the quads.

2 Likes

21/11

  • OHP - 8, 6, 6 @ 37.5 (20)
    (90s rest)

  • Negative pullups - 8ish, 6ish, 5ish @ 3s (19)
    (90s rest)

  • Pushups (w/handles) - 9, 5, 3.5 @ 4.4 WV (17)
    (1m rest)

  • O/H rope triceps exts - 9 @ 22.5 + 7, 5 @ 20 (21)
    (1m rest)

  • BB rows - 11, 10ish, 8 @ 50 (29)
    (90s rest)

Weighed in @ 13st 5.2lbs this morning- seem to be hovering around this point which isn’t bad but I feel I should be making a concerted effort to either push it up or bring it down…

OHP went well- really had to push for 6th rep on last set. Think that impacted the pushups and triceps exts later on as they both went less well than I’d hoped. The triceps exts in particular I’ll have to reduce the weight on next time.

Used negatives for the pullups as I struggled so much last time, and I’ll just progress them from there. Think I’ll do the same with the chinups when they’re next up.

2 Likes

27/11

  • Squats - 5 @ 52.5, 60, 67.5, 60, 52.5
    (1m rest between work sets)

Superset:

  • Scap pullups - 3x8 @ 3s holds
  • Ring support holds - 3x8 @ 30s holds
    (1m between movements)

Superset:

  • Bar inverted rows - 3x8
  • Handle pushups - 3x8
    (1m between movements)

Giant set:

  • Plank - 3 x 30s
  • Side plank (R) - 3 x 30s
  • Side plank (L) - 3 x 30s
  • Supermans? - 3 x 30s
    (30s between movements)

Weighed in @ 13st 5.2lbs in the morning which is surprising given the lack of activity since the last weigh-in.

Right knee was giving me some issues this time on the squats, but wasn’t too bad. Did KB swings between warm-up sets.

Ring support holds were tough, but I am a fair bit heavier than when I last tried to do them. I barely managed to complete the last 30s.

The side planks were also tough, but got through them OK. Not sure if the last exercise are actually supermans or not- I had my arms down by my sides rather than out in front, but otherwise it’s the same thing.

2 Likes

Missed a day:

01/12

  • Single-leg curls - 15? @ 5, 12 @ 10, 10 @ 15, 10, 9 @ 20
    (same reps on each leg, 30s between legs on top sets)

  • Box squats - 8 @ 40, 6 @ 6, 70, 80, 90, 90
    (60-90s between sets)

  • Banded sissy squats - 8, 10, 12?+8+7 (RP) w/ purple band
    (1m rest) (heels elevated 1")

  • Standing calf raises - 10, 12 @ BW, 10, 20, 20
    (1m rest) (toes elevated 2")

  • RDL - 9, 8 @ 40
    (1m rest)

Managed to get my bench in a position to lie on for the leg curls which kinda worked, but weights kept pumping into it which was annoying (I’ve got one of those cable system where you put the plates on a loading pin that moves around, rather than a fixed weight stack).

Focused on slow descent and popping right back up without pausing for the box squats. Top sets were tough but given I hit 8 reps on both I must’ve held back a tad.

Legs were shaking like crazy when it came to the RDLs so I couldn’t push them much harder even if I’d wanted to!

2 Likes

03/12

  • Pushups - 20/12/8 @ BW, 8/8/8 @ 4.4 WV (dec/flat/inc), 9/8/10 @ 4.4 WV (inc/flat/dec)
    (1m rest)

  • Bench press (slight dec) - 8 @ 30, 40, 6 @ 50, 55, 4 @ 60, 9 @ 40 (drop set)
    (1-2m rest, apart from drop set)

  • s/s Seated lateral raises - 10, 10 @ 1.25s, 12 @ 2.5s, 8.5 @ 3.625s, 12ish @ 12.5s

  • s/s Bent over reverse flyes - 10, 10 @ 1.25s, 12 @ 2.5s, 10.5 @ 3.625s, 11ish @ 2.5s
    (1m rest after reverse flyes)

  • Dips - 5, 3.5
    (1m rest)

  • Overhead rope triceps exts - 10 @ 10, 20, 9ish @ 15
    (1m rest)

The three variations of pushups was probably a but much, think I’ll do two if I repeat this. Would have liked to go a little heavier on the bench press, but given I would usually do this fresh it wasn’t a terrible result.

Dips were a complete no-go after everything else. I am also a chunk heavier than last time I did them, so I probably overestimated my abilities there…

2 Likes

05/12

  • Bar inverted rows - 12, 12 @ 11.5 holes, 10ish @ 10.5, 7ish @ 9.5, 8ish, 7.5 @ 8.5, 8ish @ 10.5
    (60-90s rest)

  • Hang power cleans - 8 @ 30, 6 @ 40, 5 @ 45, 50, 55, 4ish @ 60, 10 @ 47.5
    (1-2m rest)

  • Negative chinups - 7, 4ish , 3 @ 3s eccentrics
    (1m rest)

  • D-handle cable rows - 10 @ 10, 20, 30, 35 + 7 @ 30 + 15 @ 20 (drop sets)
    (1m rest)

  • DB 21s - 21 @ 3s, 5.5s, 17ish @ 8s
    (1m rest)

Weighed in @ 13st 6.8lbs in the morning. Nearly didn’t make it to this session as I was out for Sunday lunch and then zonked out for a couple of hours when I got home…

For the inverted rows I lay the bar across the safeties, so the numbers refer to the number of holes showing below the safeties (i.e. as the numbers go down, the safeties are lower and the movement should be harder as I’m less vertical).

Top set of the hang power cleans were a bit dodgy - not much pop to them at all.

D-handle rows were at a slight high-to-low angle, and I was using a semi-supinated grip.

First ever time doing 21s and I could only get a few of the ‘full’ reps before my arms gave out.

2 Likes

10/12

s/s Supine bridges - 3 x 15
(45s rest)
s/s Warrior lunge stretch - 3 x 15s ea side

s/s Snatch grip deadlift - 8 @ 40, 50, 60, 70, 80, 80
(2m)
s/s IT band stretch - 6 x 15s ea side

Barbell step-ups (L/R) - 12 @ bar/bar, 30/30, 40/40, 40/40
(1m between legs)

s/s Dead bug twists - 15, 10+5
s/s Side hip thrust (L) - 10, 10
s/s Side hip thrust (R) - 10, 10

Weighed in @ 13st 8.4lbs day before. Definitely got baggage now so need to cut it back.

Using up annual leave before Christmas, so did this workout mid-morning.

Pretty tough on the whole, which I think is mostly because these are new movements so it takes a but to get used to them. Can confirm upper back and hamstrings were sore as hell the following day.

1 Like

12/12

s/s Cable low row - 10 @ 20, 25, 30, 32.5, 35, 37.5
(2m rest)
s/s Pec stretch - 6 x 15s ea side

s/s Rope cable face pull - 12 @ 10, 12.5, 15
(1m)
s/s Decline BB triceps exts - 3 x 12 @ bar
(1m)

s/s Reverse flyes - 3 x 10 @ 2.5s
s/s Banded external rotations - 3 x 12 @ red band ea side
s/s Dip shrugs (on rings) - 15ish, 9+3ish, 5+3ish
(1m rest)

High to low cable woodchop - 3 x 10 @ 10 ea side
(15s between sides)

Weighed in @ 13st 5.8lbs this morning - looks like the mince pie and carrot cake diet is working it’s magic?

Had to fiddle about a bit again to set up some of these but got them all done.

The dips shrugs were an absolute killer! They’re not meant to be done on rings, but the straight dipping bars I have are quite far apart which is a bit awkward so I thought I’d give these a go instead. Probably the wrong move in hindsight…

1 Like

14/12

s/s Rock-bottom front squats - 3 @ 50, 2 @ 60, 1 @ 70, 3 @ 50, 2 @ 60, 1 @ 70
(2m)(heels elevated 1")
s/s Warrior lunge stretch - 6 x 5s ea side

s/s Reverse lunges - 10 @ 10s, 13s 13s
(2m)
s/s IT band stretch - 3 x 15s ea side

Split squat iso hold - 35s ish + 15s ish ea side
(1m rest between legs)

s/s Rope pull-through - 12 @ 20, 3 x 12 @ 30
s/s Rope ab pull-down - 4 x 12 @ 10
(c.30s rest between movements just to change weights and pulley set-up)

s/s DB dorsiflexion - 20 @ 8, 9.25
(1m rest)
s/s calf stretch - 2 x 15s ea side

Fairly awkward session with new/unusual movements (to me), but got it done. Can probably push up quite a few of the weights next time around. Program called for 3m rest between front squat sets, but I cut it down because it gets boring and cold just standing around.

The split squat holds were an absolute killer! meant to do 1m hold per leg with weights, but I couldn’t even manage it unweighted! Something to work on I guess…

The rope attachment superset was a pain because I have to physically change the whole pulley set-up between each movement which was a bit of a faff. The pull throughs also seems a bit awkward without having a proper low-pulley set-up, but it’ll do.

1 Like

16/12

s/s Decline close-grip bench press - 3 @ 60, 2 @ 65, 1 @ 70, 3 @ 60, 2 @ 65, 1 @ 70
(90s rest)
s/s Lying incline DB rows - 6 x 6 @ 13s
(90s rest)
s/s Trap/neck stretches - 6 x 15s ea side

s/s Standing single-arm low cable row - 10 @ 10, 2 @ 15 ea arm
(30s rest)
s/s Chest stretch - 3 x 15s ea side

s/s DB external rotations - 3 x 12 @ 1.25s ea side
s/s One arm bent over lower trap raise - 3 x 12 @ 1.25s ea side
(30s between arms)

Saxon side bends - 4 x 6 @ 5 ea way

Weighed in @ 13st 5.8lbs in the morning. Really didn’t feel like working out, but got myself into the gym and it went OK in the end. Pretty pleased with the benching, and I reckon I can push it heavier next time.

The external rotations/lower trap raise superset was an absolute killer - you do one set of each exercises back-to-back for one arm, and then rest and switch to the other, so a real burner. Went to go heavier and immediately thought “nope” and got the lightest weight I had instead! Think I can bump it up a tad though as I did manage all reps on all sets.

Never done saxon side bends before - think I did them right, and they were certainly tough even with only a 5kg plate…

1 Like

19/12

s/s Supine bridges - 3 x 15
(45s rest) (2" elevation)
s/s Warrior lunge stretch - 3 x 15s ea side

s/s Snatch grip deadlift - 8 @ 42.5, 52.5, 62.5, 72.5, 82.5, 87.5
(2m)
s/s IT band stretch - 5 x 15s ea side (missed one round by accident)

Barbell step-ups (L/R) - 12 @ bar/bar, 30/30, 40/40, 45/45
(1m between legs)

s/s Dead bug twists - 3 x 10
s/s Side hip thrust (L) - 3 x 10
s/s Side hip thrust (R) - 3 x 10

Another workout that I wasn’t really feeling earlier on in the day, so happy to have got this done. Overall pretty happy with the performance - all weights bumped up slightly from last time around and three rounds of the ab work done at the end (although still light on reps - meant to be 15 per movement per round, not 10).

1 Like

21/12

s/s Cable low row - 10 @ 22.5, 27.5, 32.5, 35, 37.5, 40
(2m rest)
s/s Pec stretch - 6 x 15s ea side

s/s Rope cable face pull - 12 @ 11.25, 13.75, 16.25
(1m)
s/s Decline BB triceps exts - 3 x 12 @ 21.25
(1m)

s/s Reverse flyes - 10 @ 2.5s, 3.625s, 2.5s
s/s Banded external rotations - 3 x 12 @ red band ea side
s/s Dip shrugs (bench dip) - 3 x 15
(1m rest)

High to low cable woodchop - 3 x 10 @ 11.25 ea side
(15s between sides)

Decent workout overall - weights pushed up a little from last time around. Cable rows were a but awkward because I couldn’t remember exactly how it set it up last time and couldn’t find the right positioning again.

Switched to a bench dip setup for the dip shrugs, and that was far smoother than using the rings.

Last workout before Christmas in the books! Should get at least one more between Christmas and New year, possibly 2. Need to take some physique shots next week as well for the t-ransformation challenge

1 Like

Just seen that the t-ransformation challenge isn’t kicking off the same as in previous year, but I’d planned on taking post-Christmas shots already so I’ve posted below for accountability and to allow comparisons to previous years (links in first post):




Weighed in at 13st 10lbs this morning (192lbs/87kgs).

This is my heaviest weight all year, but 4lbs less than I got up to last year (at end of October 2020) and obviously after lots of food and little movement over the past week or so, so it’s not that bad.

The right-side picture looks considerably worse than the left, but I think the pictures were taken from a slight angle which might account for that… it is what is it though!

Not exactly lean and mean, but my girlfriend did say she thought I didn’t look that bad considering this is my heavy weight, so that’s nice (but really, what does she know?).

1 Like

28/12

Giant set:

  • KB snatches - 2 x 3 @ 12, 4 x 2 @ 16, 3 x 2 @ 20 (ea arm)
  • OHP - 10 @ bar, 5 @ 25, 3 @ 30, 35, 2 @ 40, 45, 1 @ 50, 52.5, X @ 55
  • Cable face pulls - 10 @ 5, 7.5, 7 x 10 @ 10
    (90s rest)

Assistance giant set:

  • Pushups (NG handles) - 15, 10, 8
  • Ring rows (hip crease) - 11ish, 8ish, 7ish?
  • Saxon side bends - 5, 4, 3 @ 10 (ea side)
    (90s rest)

Plate hammer curls - 20 @ 10
(Done immediate after finishing last round of above circuit)

I’m planning on testing 1RMs on all the main lifts so I actually know what I’m currently capable of as I keep looking back a little way to gauge what number to work off when setting up a new program. This will give me a more accurate picture, and also let me evaluate progress better.

This went OK overall - right shoulder was a little buggy but otherwise not too bad. Missed 55 at forehead height, which thinking about it afterwards is probably a technique thing - I reckon I move the bar in a slight arc, rather than straight up and down, and so that would be the point where it’s furthest out in front. Still, something to work on.

EDIT: thinking about it afterwards, this may way have been an OHP PR - my best prior lift was 50 for 5 reps, which obviously gives a much higher e1RM (abiut 58kgs), and I know I’ve hit 50 again since then, but I’m not sure I’ve ever actually hit 52.5 before…

1 Like

Happy New Year everyone! Catching up on logging a couple of sessions that have happened

30/12

Giant set:

  • KB swings - 2 x 10 @ 16, 9 x 5 @ 20
  • Squats - 2 x 10 @ bar, 5 @ 40, 4 @ 50, 3 @ 60, 2 @ 70, 1 @ 80, 90, 100, 110, 115 (PR)
  • Hanging knee raises - 11 x 3
    (90s rest)

Assistance giant set

  • RDL - 12 @ 40, 45, 45
  • KB deadstop rows (L/R) - 3 x 10 @ 20 ea arm
    (90s rest)

Squat PR was a pleasant surprise, especially done in this giant set format. I have done 100 for 5 and 110 for 2 in the past which would both give slightly higher e1RMs (117ish each), but this is the heaviest weight I’ve ever had on my back.

Put on the belt from 80 upwards. Knees were twitching inwards coming out of the bottom on the heaviest sets, but only for a second before I could push them out again - might be something to watch out for and try to correct, though I know there are top-level lifters that actually make use of that as a technique.

Not had the KBs long, but could already use a heavier one to really make the most of explosive swings. Something kike a 28 or 32 is probabky needed. Definitely could have done more reps on the knee raises - probably worked my grip more than my abs, though they were surprisingly sore a couple of days later.

Elevated toes by 1" on the RDLs. First time trying deadstop rows and seemed like quite a good movement.

1 Like

02/01

Giant set

  • Explosive pushups - 2 x 3 ‘normal’, 7 x 2 clapping
  • Bench - 10 @ bar, 5 @ 30, 4 @ 40, 3 @ 50, 2 @ 60, 1 @ 65, 70, 75, 80
  • DB rows (L/R) - 10 @ 3, 5.5, 8, 10.5, 13, 15.5, 3 x 10 @ 18
    (90s set)

Assistance giant set

  • Seated plate power clean and half press - 3 x 10 @ 5s
  • Seated lateral raises - 3 x 10 @ 2.5s
  • Bent over reverse flyes - 3 x 10 @ 2.5s
  • Bamded triceps pushdowns - 15, 15, 20 @ red band
    (60s rest)

Weighed in @ 13st 6.8lbs in the morning.

Bench was OK, but would have like to make it to 85 to hit bodyweight. Sticking seems to be right where my arms are at right-angles, which I think it where the triceps are really taking over. Still benching with slight decline and closer grip than in the past. Right shoulder was a little buggy, but held up to the end OK.

Used 3s hold + 3s eccentric for the lateral raises and reverse flyes. Shoulders felt pumped like crazy by the end! Definitely could have gone heavier or higher rep for the triceps pushdowns.

1 Like

Congrats, my man! Nice job.

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Cheers @SvenG.

Awesome work you’re doing as well - I struggle to keep up with your log!

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