Should have been a rest day, however my training partner is going away for a week so i thought i would come to this one last session with him and have the rest day tomorrow (makes sense seen as i am going for a friends birthday on this night and wont be back till midday the following day). So here does, ITS MOTHERFUCKING CHEST DAY!
Bench: Warm up work working my way up to 80kg, usually my starting point. 80kg x 8 // 90kg x 6 // 100kg x 3 // 105kg x 1 // 110kg x 1. Following this, i went back down to 85kg, and working on pause reps, which i found was absolutely brilliant. So I did 5 sets of 85kg for 5 reps, slowly going down and pausing for a minimum of 2 seconds on the surface of the chest, then exploding upwards. Then did 90kg x 3.
Incline DB Bench: 60lbs x 10 // 70lbs x 8 // 80lbs x 6
-Decline BB Bench (on the smith machine): 60kg x 10 // 70kg x 10 // 80kg x 10 // 90kg x 8
Machine Press: 90kg x 10 // 75kg x 10 // 60kg x 10
Machine Flies: Half stack for 10 reps (hard) for 2 sets. Quarter stack for 12 reps (slow squeeze) for 3 sets
Finished off with a little abdominal work, its been a while!
Kneeling Cable Crunch: 130lbs 3 x 12
Good session, worked hard especially at the start. A nice long pump afterwards. Weighed in at 91kg today, after my training.
LEGS DAY! and what a legs day it was. Honestly felt incredible training on this day and really felt alive. Started off with Quads, then went onto Hams then straight to calves. So here is the routine:
Back Squats: worked up until 120kg, at 20kg increases. 120kg x 6, 130kg x 6, 140kg x 8 (new rep PR however i felt my last rep was a little over 90 degrees so not too happy). Did a drop set after, with minimal rest period i.e. under 10-15 seconds. 160kg x 2, 140kg x 2, 120kg x 4, 100kg x 4, 80kg x 6. Was gruelling but definitely worth it.
Box Squats: 120kg x 3, 130kg x 3, 140kg x 3, 150kg x 1 (150kg felt pretty hard, but possibly had 3 in me)
Leg Press: 7 plates each side (280kg), doing 8 reps. Worked up to 450kg x 6 reps, which is full stack. Completed in 4 sets
Romanian Deadlifts: 60kg x 10, 100kg x 10, 120kg x 8, 140kg x 6
Leg Extension (1st) + Hamstring Curl (2nd) Superset (30 second rest after each superset): 3 x 67.5kg x 10 (1st) + 3 x 55kg x 10 (2nd)
Seated Calf Raises: Worked from half-stack to three-quarter stack, 3 sets of 12 reps, slow and squeeze.
Leg Press Calf Press: 120kg x 12, 160kg x 12, 200kg x 12
After this session my legs were shaking, which is the first time they have ever been like this. Definitely felt good, pretty pleased with my performance! CANT WAIT TILL NEXT LEGS DAY!!!
Shoulders and Triceps today, not going to do the regular biceps and will throw that in with back tomorrow. Haven’t got much time firstly, but also i dont want to be in the gym for over 3 hours again haha. So here goes, my routine:
----------SHOULDERS----------
BB Shoulder Press: 40kg x 10 // 50kg x 10 // 60kg x 8 // 65kg x 6 // 70kg x 4 + 60kg x 4
BB Push Press: 75kg x 3 // 80kg x 3 // 85kg x 2 // 90kg x 1 // 92.5kg x 1 (NEW PR FAILED)
Machine Seated Shoulder Press + Arnold Press Superset: 3 x 50lbs x 10 (Arnold) // 150lbs x 10, 165lbs x 10, 180lbs x 10 (Machine)
Front Raises: 3 x 20lbs x 12
Lateral Raises (Single Armed): 3 x 20lbs x 12
Machine Rear Delt Pulls: #4 x 12, #5 x 12, #6 x 12
----------TRICEPS----------
Skull Crushers: 30kg x 10, 40kg x 10, 50kg x 6
Overhead DB Tricep Extensions: 65lbs x 10, 75lbs x 10, 85lbs x 10
Tricep Rope Pulldowns: 3 x 55kg x 10
Single Arm Cable Tricep Extension, across the body: 3 x 20kg x 10 (each arm)
Today is Back day, with a little biceps thrown in too. Cant wait for this, so amped to do this workout. Its been a while since ive been so excited to go workout, so lets go do this! I have plans of getting the 192.5kg deadlift, and since im feeling good, maybe even 195kg? But we will see, not going to talk about it, i would rather do it. See you guys soon!
Back day today and I’m feeling mighty good about this one. Had a really good sleep, kept up with my macros the day before and pre-workout so I have a good feeling about breaking this record. All I need is focus and determination, and I’m pretty certain I have that. Amped myself up on the way to the gym listening to heavy metal, got in the mood and had a nice glass of coffee pre-workout too. So here goes, my routine!:
----------BACK----------
Deadlifts: worked up to 140kg as a warm up, 20kg increases from 80kg. 140kg x 4, 160kg x 2, 180kg x 1, 192.5 x 1 (NEW PR), 195 x 1 (NEW PR #2), 197.5 x 1 (FAILED, I got ahead of myself)
Single Arm Lat Pull-Downs: 45lbs x 12, 2 x 60lbs x 10
Seated Rows (wider grip): 3 x 52.5kg x 10
Rope Lat Pulls: 3 x 60lbs x 12
----------BICEPS----------
DB Bicep Curls: 3 x 40lbs x 8
One Arm Hammer Curls: 3 x 40lbs x 10
Preacher DB Curls: 3 x 25lbs x 10
Extremely happy with my deadlift, to increase my PR by 5kg is a big deal, and I am literally only inches away from joining the 200kg club. So definitely looking forward to seeing some form of progression in the next 4-5 weeks. It’s been a good day, and it’s chest tomorrow! So looking forward to that. Good night. Peace and Prosperity to you all
Should have been my rest day today but i feel physically great and dont really fancy rest days so i will carry on my 4 day split. I will definitely be taking a rest day on monday. Anyway, Chest today, so it should be a nice and hard session! Here goes:
CHEST
Barbell Bench: Warm-Ups till 80kg. 80kg x 6, 90kg x 6, 95kg x 4 (no spot so don’t want to push it too much), 100kg x 3 (someone behind me to spot), 105kg x 1, 110kg x1. All this is followed by 3 sets of 5 reps pause sets, set at 80kg. These honestly feel so good, 3 second negative, followed by 2 second pause and a huge explosion.
Incline DB Bench: 65lbs x 10, 75lbs x 10, 85lbs x 6 + 50lbs x 6
Decline Smith-Machine Bench: 60kg x 10, 80kg x 10, 90kg x 10, 100kg x 6
Machine Straight-Armed Fly: 3 sets of setting 12 out of 20, for 10 reps. 1 set of setting 6 out of 20 for 12 reps, slow and squeezed
DB Flies: 35lbs x 10, 45lbs x 10, 55lbs x 10
Push-Ups (flat and decline): Flat = 20 x 1, Decline = 20 x 1
And thats chest day! Not a bad session, took longer than expected however. BW = 91.3kg again, and its legs day tomorrow (23rd of August)
So legs day today. Had high hopes for this session, felt really good to begin with but my day was filled with work and helping out family so I had to go to the gym later then expected (during rush hour unfortunately) and once there I started with my squats. Was definitely a good hard session, but I did notice I fatigued and gassed a lot earlier than I expected. Especially during leg press, and my superset which is usually done with relative ease. Legs were destroyed after this session, and the feeling wasn’t a nice one. I just felt like I couldn’t walk anymore after the calf raises. Saying all this, took a picture of my upper leg (quad and hamstring) and I certainly see progression in the past 6-12 months. Will post the picture on here ASAP. But my routine is as follows:
----------LEGS----------
Back Squats: 60kg x 6, 100kg x 6, 140kg x 6, 160kg x 2, 170kg x 1, 175kg x 1 (just failed), 140kg x 6
Box Squats: 120kg x 3, 130kg x 3, 140kg x 3, 150kg x 1
Leg Press: Worked upto 440kg, in 3 sets. Got 8 reps on everything except my 440kg, where I got a disappointing 3 reps. Did 240kg x 10 afterwards
Romanian Deadlifts: 100kg x 8, 120kg x 8, 140kg x 6, 100kg x 10
Leg Extension (1st) + Hamstring Curl (2nd) Superset: 3 x 67.5kg x 10 (1st) // 55kg x 10, 55kg x 6 + 30kg x 6, 55kg x 10
-Seated Calf Raises: Half stack, slow and squeeze reps up until three-quarter stack, going for 12 reps. Followed by a heavy set (almost full stack) getting only 3 reps.
here’s my Quadricep/Hamstring shot. Much more definition than I have recently seen. Increased size, without a doubt. Extremely surprised following this picture. One major problem I would like to point out is that I get easily inflamed knees, especially the upper section of the muscle just above the patella. The right knee inflammation > left knee (may be due to previous knee problems e.g. ACL Tear). Need to try look up a way to counteract this or maybe put alittle less pressure on this section.
Was meant to be shoulders day, but i honestly couldnt let myself enter the gym and perform below standards. My legs day was around 70% and i know for a fact if i would have gone in i would have had a poor session. Had a rest day, feeling much better now.
Its been a while since i felt as relaxed as i am doing now, so hopefully its paid off! high protein, moderate carbs and low fats yesterday. Today is the 25th and its shoulders day in the next 2 hours. Going to prep and make sure im feeling as good as possible. May attempt a 92.5kg push press if im feeling good.
Overall a fantastic session. Feeling good about getting my Push Press PRs, felt good doing them too. 95kg was a little shaky, and i literally just fully extended my elbows to get the rep (but saying that, according to my training partner and from what i could see, my form wasnt affected and i had constant good form which is definitely a positive). So yeah, here is my routine for today!
----------SHOULDERS----------
BB Shoulder Press: work upto 50kg. 50kg x 10, 60kg x 8, 65kg x 6, 70kg x 3
Push Press: 75kg x 3, 80kg x 3, 85kg x 3, 90kg x 1, 92.5kg x 1 (NEW PR), 95kg x 1 (NEW PR). All of these push presses included a clean, rather than using a rack, so I could have possibly been able to hit higher if I used a rack?
Shoulder Press Machine (1st) + Arnold DB Press (2nd): 165lbs x 10, 180lbs x 10, 195lbs x 10 (1st) // 3 x 50lbs x 10 (2nd)
Front Raises: 30lbs x 12, 30lbs x 12, 25lbs x 12
Lateral Raises (one arm): 3 x 20lbs x 12
Rear Delt Flies: 12lbs x 12, 2 x 15lbs x 12
---------- TRICEP + BICEPS ----------
Skull-Crushers: 30kg x 10, 40kg x 10, 50kg x 6, 30kg x 10
Bicep DB Curls: 40lbs x 10, 2 x 45lbs x 10
DB Overhead Tricep Extension: 2 x 80lbs x 10, 95lbs x 5 + 50lbs x 10
Hammer Curl DB (one arm): 3 x 35lbs x 10
Rope Tricep Pull-Downs (1st) + DB Preacher Curls Superset (2nd): 3 x 90lbs x 10 (1st) // 3 x 25lbs x 10
Smith Machine Narrow-Grip Tricep Press: 60kg x 10, 70kg x 10, 80kg x 6 + 60kg x 6
Back day today. Got good sleep the previous night, feeling good in the morning. Ready to go and hit this PR in deadlifts. 4 egg omelette with a few veg and kidney beans thrown in, and a handful of grated cheese for breakfast, followed by a glass of coffee. So here goes, the back day routine!
----------BACK----------
Deadlift: Worked upto 140kg for upto a maximum of 6 reps, felt good so far. 140kg x 4, 160kg x 2, 180kg x 1 (Up until 190kg, no belt or straps were used, which was a positive as i didnt expect to be able to do this), 190kg x 1 (Belt used, no straps, which is the first time i have done 190kg without straps), 200kg x 1 (NEW PR), 205kg x 1 (FAILED), 3 x 160kg x 3. New PR felt fucking fantastic, hardly any problems lifting it up! 5 seconds probably to get it from the floor to a fully extended position. This is my greatest achievement so far without a doubt to this day in regards to weightlifting!
Pull-Ups: 1 x 8 reps, 1 x 10 reps
Chin-Ups: 1 x 8 reps, 1 x 10 reps
Weighted (5kg) Pull-Ups: 1 x 6
Weighted (5kg) Chin-Ups: 1 x 6
One Arm DB Rows: 100lbs x 6, 2 x 80lbs x 10
One Arm Lat Pulldowns: 45lbs x 12, 60lbs x 12, 75lbs x 8
Seated Cable Rows: 3 x 52.5kg x 10
Stiff-Armed Rope Pull-Downs: 3 x 50lbs x 12
Overall a brilliant session, one i will not be forgetting anytime soon. I expect heavy back DOMs within the nexr 2 days, so im kind of wary for my legs day!
Chest day today, after an impressive back day! No PRs today, taking it rather easy for once! Routine is as follows:
Barbell Bench: Worked upto 80kg, getting 8-10 reps each time. 80kg x 6, 90kg x 6, 95kg x 4, 3 x 100kg x 3. After this, i started to do pause reps (pause at the stationary point at the bottom of the lift). 75kg x 5, 77.5kg x 5, 80kg x 5. Felt pretty easy, no major problems here apart from a injury in my arm. Training partner Gukl says it is possible it could be a possible deltoid related issue, so i may need to get professional advice soon as it has been persistent for the past 3 weeks of training.
Incline DB Bench: 65lbs x 8, 75lbs x 8, 2 x 85lbs x 5
Decline Smith Bench: 60kg x 10, 80kg x 10, 90kg x 10, 100kg x 8. Not too bad, felt alot more comfortable here with my possible deltoid injury on this exercise than i did on freeweight bench
DB Flys: 35lbs x 8, 45lbs x 8, 55lbs x 8
Machine “Straight-Arm” Flys: setting 11 x 10, setting 13 x 10, 2 x setting 6 x 10 (slow and squeeze reps)
Cable Flys (variations): Bottom flys: 15kg x 10. Normal Flys: 25kg x 10
Machine Push Press: 100kg x 8, 120kg x 6
Need to check the shoulder out without a doubt. Causing a few problems unfortunately.
Legs day today. Woke up in the morning feeling pretty fresh, did a nice little warm up routine to get the legs going. Stretches and little heart raising activities done 15 minutes before getting to the gym. Schedule is as follows:
----------LEGS----------
Back Squats - worked upto 140kg. 140kg x 6. 160kg x 3. 175kg x 1 (NEW PR), 140kg x 6 + 100kg x 6 + 60kg x 6 (666)
Box Squats: 130kg x 3, 140kg x 3, 150kg x 1
Leg Press (DropSet): 370kg x 8 +280kg x 8 + 200kg x 8
Romanian Deadlifts DB (on a platform for extra contraction): 50lbs x 10, 65lbs x 10, 80lbs x 10
Leg Extension (1st) + Hamstring Curl (2nd): 3 x 57.5kg x 10 (1st) // 3 x 50kg x 10 (2nd)
Seated Calf Raises (1st) + Standing Calf Rasises (2nd): 3 x 3/4 stack x 10 // 3 x 300lbs x 10 (wider stance)
Calf Extension Leg Press Machine: 3 x 350lbs x 12
Pretty happy to get my PR in squats. Not going to lie, my 172.5 was alot harder a few weeks back? This felt pretty easy and got it up much easier than I expected. Tomorrow is Shoulders and Arms day!
Shoulder Press: worked upto 50kg. 50kg x 8, 55kg x 8, 60kg x 8, 65kg x 6, 50kg x 10 (start of shoulder problem at 65kg)
Push Press: 75kg x 3, 80kg x 3, 85kg x 2, 80kg x 2 (having real problems here so I just stop doing push press)
Machine Shoulder Press (1st) + Arnold Press (2nd) Superset: 165lbs x 10, 180lbs x 10, 195lbs x 10 (1st) // 2 x 60lbs x 8, 60lbs x 6 + 40lbs x 6 (failed 60lbs)
Front Raises: 3 x 25lbs x 10
Lateral Raises (single): 3 x 25lbs x 10
Rear Delt Flys (single arm): 3 x 20lbs x 10
------------TRICEPS + BICEPS----------
Skull-Crushers: 30kg x 10, 40kg x 10, 50kg x 3 (didn’t feel good on the shoulder at all, so I dropped the weight to something more suitable), 30kg x 10
Seated DB Biceps Curls: 40lbs x 10
DB Tricep Overhead Extensions: 3 x 80lbs x 10
DB One-Arm Hammer Curls: 3 x 40lbs x 10
Cable Rope Tricep Extensions: 3 x 50kg x 10 (extra slow with a long bottom contraction)
Preacher Curls DB: 3 x 25lbs x 10
Okay, so today was a very weird session. Definitely not my best, and felt pretty shitty all the way through. I wasn’t in it mentally, and hardly had any focus during the session. Been looking up my injury and it does seem like a deltoid insertion injury as the point of tenderness is exactly between the right arms tricep and bicep, right at the top. When pressure is put on the area, the pain is pretty bad, but it is pretty hard to exactly pinpoint the section of pain as it is pretty deep. When doing exercises that effect and use the deltoid or tricep, sharp shooting pains shoot up the shoulder towards the traps, but the pain isn’t enough to make me feel extremely uncomfortable whilst doing some exercises. I have iced, I have heated and still the pain is present. Due to this, me and my training partner have decided to take a rest day tomorrow, for me to try avoid any further damage or pain, and for him to rid of his present doms from his previous sessions.
Taking it easy all day, lifting nothing too heavy (over 5kg) and trying to recover the shoulder. Seems to have gone well, shoulder does feel better at the end of the night but still obviously painful. Both wrists are still under pressure however, which isn’t too pleasant.
Deadlifts: worked upto 140kg, no belt and no straps/ chalk. Felt pretty good, no real problems. 140kg x 6, 160kg x 4, 180kg x 1, 190kg x 1 (used a belt, still no straps), 200kg x 1 (straps + belt).
Barbell Bench: worked upto 80kg, 10kg increases from 40kg. Loosened up my shoulders and triceps with a heavy stretching session, made a slight difference in the weight I did. 80kg x 6, 90kg x 6, 95kg x 4, 100kg x 3.
75kg Barbell Bench Max Rep Challenge: 2 x 16
Incline DB Bench: 3 x 65lbs x 10 (extra squeeze, and much greater ROM than usual) taking this light to take it easy on the triceps and right shoulder due to recent pains.
Dips: 10x BW, 10 x 10kg attachment, 10 x 15kg attachment, 8 x 20kg attachment
Machine Straight-Arm Flys: setting 11 x 10, setting 13 x 10, 2 x setting 6 x 12 (extra slow and squeeze work)
Floor Cable Flys: 2 x 10kg x 10
Low to High Cable Flys: 2 x 15kg x 10
Cable Flys: 2 x 25kg x 10
DB Pullovers: tried the pullovers with 65lbs and then 45lbs but both times didn’t feel comfortable and hit my shoulders a lot more than chest so I didn’t do any official sets and reps.
So today was meant to be legs day. Arrived at the gym, and to my EXTREME disappointment the squat rack was unable to be used? the reason… THE WINDOWS WERE GETTING DONE! absolute bullshit, such a lame excuse. Just because the rack was near the window doesnt mean we shouldnt be able to use the rack… So me and my training partner decided to do shoulders and arms instead… to which we started and i felt pretty good compared to usual. As we progressed through the workout (5-10 minutes in), training partner said he cannot train shoulders anymore due to pain and D.O.M.S from the previous day which was chest day… SOOOOOOO low and behold, we JUST did arms. So this was completely in a different direction to what i intended but its better than nothing!
----------ARMS----------
Skullcrushers: 30kg x 10, 40kg x 10, 42.5kg x 10, 30kg x 15
DB Dumbbell Curls: 40lbs x 10, 45lbs x 10, 50lbs x 10
Overhead DB Triceps Extensions: 80lbs x 10, 85lbs x 10, 90lbs x 7 + 70lbs x 7
Single Arm Hammer Curls: 2 x 40lbs x 10, 45lbs x 10
Triangle Tricep Cable Extension: 75lbs x 10, 85lbs x 10, 95lbs x 10
Preacher DB Curls: 3 x 25lbs x 10
Rope Cable Tri Extensions: 3 x 50lbs x 10 (extra slow with extended squeeze at the bottom)
Inverse Barbell Curls: Empty bar x 12. 5kg on top x 12, 10kg on top x 12. and then 15kg on top x 12. Slow to begin with, but faster as the weight slowly increased.
Squats: tried a new technique today, going for the advice the article on tnation titled ‘add 100 pounds to your squat’, which focuses on your inter-abdominal pressure by taking long deep breaths at the bottom position of your last rep. so, i did 60kg x 10 (10 deep breathes), 80kg x 8 (6 deep breathes), 100kg x 6 (4 deep breathes) and 120kg x 4 (2 deep breathes). The last rep definitely felt alot harder than usual and it did feel extremely nice to be going ass-to-grass on these squats rather than ~90 degrees. after this, i got 140kg x 6 with 2 reps ass-to-ground and the rest at 90 degrees or lower. then i broke my rep PR on 150kg for 4 reps, pretty pleased.
Box Squats: 3 x 130kg x 3, with a 1 minute break between the sets. pretty high intensity.
Leg Press: 200kg x 6, 280kg x 8, 360kg x 10. felt good, no real problems, got to a very low position on all presses.
Romanian DB Deadlifts: 60lbs x 10, 75lbs x 10, 90lbs x 10 (all reps done slowly focusing on contractions)
Leg Extensions (1st) + Hamstring Curls (2nd) Superset: 52.5kg x 10, 60kg x 10, 67.5kg x 10 // 3 x 50kg x 10
Seated Calf Raises: Worked upto 3/4 stack for reps, 3 sets. Going slow here again for peak contraction
