Much appreciated man, your logs one of my main sources of inspiration at the moment.
TODAY - LEGS (KG/LBS)
Back Squat (deep)
120/264 x 8 - 130/286 x 8 - 141/310 x 3
Front Squat
80/176 x 10 - 90/198 x 1 then fail. This messed up my whole session after not doing too badly on the back squats. 70 x 8 x 4 or so… just trying to get a bit more volume in.
Leg Extension (ghetto)
20/44 x 12 - 25/55 x 12 - 27.5/61 x 12 - 30/66 x 12 PR - 35/77 x 6 PR
Started out pretty well considering taking days off always kills my performance, front squats just weren’t feeling right at all though, a fail after 1 rep is just daft on a set I should be getting 10+ reps. Got volume in with leg extensions but bad session overall.
ALL PRS FROM TOMORROW ONWARDS!!! Looking forward to it…
Seated BB Press (normally standing press)
50/110 x 8 - 55/121 x 8 - 62/136 x 6
Arnold DB Press
19.6/43 x 10 - 20.6/45 x 8 PR
Seated DB Laterals
11.6/26 x 11 - 12.6/28 x 11 SET PR - 13.6/30 x 9
DB Front Raise
13.6/30 x 6 - 13.6/30 x 8 - 13.6/30 x 11 PR
BB Shrugs
171/376 x 12 - 177/389 x 12 - 185/407 x 7
Haney? Shrugs (behind back)
110/242 x 10 - 120/264 x 9
R.Delt Raise (strict)
11.6/26 x 10 - 12.6/28 x 6
PROS
-Seated BB Press felt pretty good when I got in the groove considering its the first time I’ve ever done it “seriously”- strength is only slightly above military press at the moment but I expect it to move up a different pace entirely from the aforementioned…
-DB Front raise done WITHOUT changing arm position to “gangster hold” seems to hit front delt better… probably do this from now on, also feels slightly stronger that way…
-Generally hit shoulders well today, ok pump
-Behind back shrugs are interesting, seems to take away doing shrugs with any real “momentum” and I think I’d rather be doing these then my power shrug variation which I can never imagine a bodybuilder doing really…
CONS
-Not really any besides initial low strength on seated BB and generally low shoulder strength throughout, should improve gradually…
ARMS TOMORROW! Possibly hams too to catch up for missed days, or I may just get over it…
Really, with bodybuilding the goal I consider strength improvements in the target rep ranges essential and GRADUAL body weight increase absolutely vital; but for me personally, perhaps the most important thing to monitor is measurements, with arm size being the most absolute way of knowing if I’m heading in the right direction.
With that here’s a current picture of my right bicep which is the biggest ever umpumped today at just over 15.25", the left bicep measures just over 15" and doesn’t look too much smaller but I of course want to ideally have them both the same size via extra volume on the left hand side and hoping it just happens… forearms are around 13.5" which isn’t too bad considering my upper arm measurement started out around 11"… lol
With <6.5" wrists I don’t think they look TOO bad… but when they are 17"+ they should start to look “relatively freaky” for that wrist size, of course eventual goal is at 18+ ideally…
Probably my best ever ARM DAY today… hit 16" w/ pump on right arm. that’s totally like 1/4" more then my last pumped measurement, my mind muscle connection is finally getting there for arms.
TRIS & BI’S (KG/LBS)
Dips (upright and locked out for tri focus)
BW x 8 - +6/13 x 8 - +12/26 x 4
BB Curl (slight cheat at start akin to ‘kroc bb curls’ but good contraction/some sort of eccentric)
54/119 x 6 - 56/123 x 3 - EGO CHECKKKK/EYE OPENER
CGBP (locking out & lowered to 1-2 inches from chest- wherever I feel real good stretch in tri’s)
70/154 x 10 - 75/165 x 10 - 80/176 x 7 - 82/180 x 5 PR
Preacher DB Curl (good/full stretch, good contraction)
12.6/28 x 10 - 13.6/30 x 10 - 14.6/32 x 10 PR
Lying DB Tricep Extension
13.6/30 x 10 - 14.6/32 x 10 - 16.6/37 x 7 (+1 REP PR)
Alternating DB Curls
16.6/37 x 10 - 17.6/39 x 7
Using last DB I did behind head tri extensions x 16 hammer curls x 5 - SERIOUS PUMPZ
Exercises for bi/tri were part supersetted but unless I’m in a rush I don’t care for it being as effecient as possible.
Overall volume is about the same as normal but the way I perfomed the exercises and ESPECIALLY the choice of alternating DB curls and less cheating on the BB curls gave me the best arm pump of my life. Happy and looking forward to the arm workouts of the future, lots of alternating DB curls to be had. Amazing exercise despite being so obvious…
Front Squats
80/176 x 8 (set 1 PR) - 90/198 x 8 (set 2 PR) - 100/220 x 4
Leg Press
150/330 x 10 - 180/396 x 10 - 200/440 x 8
Hack Squat
40/88 x 10 - 60/132 x 10 - 80/176 x 8
Leg Extension (setting no.)
4 x 10 - 5 x 10 - 6 x 6
Back Squat
100/220 x 8 (just to feel what it’s like fatigued)
Calf Raise Machine (setting no.)
9 x 8 - 10 x 8 - 11 x 8 +2 rep PR - 12 x 6 PR
Leg Press Calf Raise
170/374 x 10 (set 1 PR) - 180/394 x 9 +2 rep PR - 190/418 x 6 + 2 rep PR
Quad Stretch x 60 seconds
DC style weighted calf stretch x 60 seconds
How I felt mentally&physically beforehand: 6/10
-Front squats my form is terrible, not sure on depth or feel either…
-Leg Press weights used are currently pretty low but I’m hoping they shoot up (I’ve done a bit heavier in the past)
-Hacks felt pretty good stretch/pump wise but slightly strange since I’ve never done them before & obviously low strength…
Dips (form: upright torso & locked out reps to focus on triceps)
BW x 8 - +6/13 x 8 - +12/26 x 6 (+2 REPS PR)
Standing BB Curls
45/99 x 8 - 50/110 x 6 - 55/121 x 2 (good contraction/eccentric on lower weights, but pushing these hard gives wrist/forearm pain and is hard to get right even without much momentum)
CGBP
75/165 x 9 - 80/176 x 4
Preacher DB
13.6/30s x 10 - 14.6/32s x 8
Lying DB Tricep Extensions
14.6/32s x 10
DB Alternate Curls
15.6/34s x 8
Seated DB Alternate Curls
15.6/34s x 5
Seated DB Hammers
15.6/34s x 7
One-arm Band Tricep Extensions
17 - 20 - 17
Really was not feeling it at all today:
Triceps were shot, right one almost felt injured… generally fatigued
Biceps I couldn’t get much MM connection past the BB curls which even then I was weak on
Weak stuff, terrible strength today. Must do better. C-
We all have those days. Just keep at it. You are doing great.
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Very much appreciated. Sessions like this just make me hope for the next 6 days to come around fast so I can kill it next time and set some PRs! Need to get these arms growing
Pre-fatigue: Lying Leg Curls (home gym)
15/33 x 12 - 25/55 x 12 (rep PR) - 30/66 x 4 PR
Deadlift (clean grip, strapped)
140/308 x 6 - 160/352 x 6 - 175/385 x 3
SLDL ( < Jeff Rodriguez style)
105/231 x 10 (SET PR) - 125/275 x 10 (SET PR) - 140/308 x 5 PR
GMs
80/176 x 10 (SET PR) - 90/198 x 10 (SET PR) - 100/220 x 6 PR
Post-fatigue: Lying Leg Curl (slow eccentrics & last rep static hold)
20 x 13
Decent session today:
Deadlift strength was not the best, but I will still be getting more out of these hamstring wise because of pre-fatigue, I simply WILL get 177.5/391 x 6 next week setting me up for 182.5/402 x 6 PR the week after before I drop a little lower for a week.
If I feel my hamstrings tomorrow for the first time in forever I’ll be happy. Either way this set-up definitely hits them much harder then without pre-fatigue and I have to say I am loving ‘J-rod style’ SLDLs for making the movement more isolated/focused AND loving GMS for just hitting them very hard whilst no doubt improving my lower back strength AND squatting as a bonus!
Bench Press
75/165 x 8 - 85/187 x 7 + failed - 93/205 x 3
Pin Press
75/165 x 10 - 80/176 x 10 - 88/194 x 6 PR
DB Power Flyes
High Incline - 21.6/48s x 12 - Mid Incline 23.6/52 x 12 - Low Incline 25.6/56 x 6
-Triceps were pretty much fine today for benching which was good news, unfortunately I messed up badly when I smashed against the the bottom of where I rack on my second set… the rep was going up with decent speed but I failed and without safeties almost killed myself…
-Used safeties for final bench set where I did OK but the 3rd rep was the hardest OF MY LIFE…
-Pin Press I’m really wanting to smash as potentially I could be higher on this then bench press since its essentially close to a top-half bench press, but without any stretch reflex
-DB Power Flys I LOVE & I personally find chest to be one bodypart I definitely don’t have to pre-exhaust to feel like hell. Burning hard by the end! Good stuff.