Garage Gains (Jibb's Log)

Thank you @mortdk !
I do my best to improve as much as possible each session.

I had some difficulties on some lift, I think that the lack of sleep will soon be felt.

1 Like

20/10/19 :

Fullbody C
BW = 93,1kg/205.25lbs

A. Pull ups : (9-6@+5kg / 8@BW) 9-6@+5kg / 8@BW

B. Romanian deadlift : (10-8@110kg) 7@120kg / 9@110kg

C. Db military press : (8@32kg / 8@30kg) 8@32kg / 7@30kg

D. Leg extension (350 Method) (18-18-16@32kg) 18-16-14@36kg - 48 total reps

E. Cable Crossover (350 Method) : 16-12-13@7.9kg - 41 total reps

image

22/10/2019 :

Full Body A :

BW : 93.0kg/205lbs

A. Front Squat : (8@80kg / 9@75kg) 9@80 / 10@75kg

B. Dips : (9@+25kg / 6@+20kg) 9@+25kg / 9@+20kg

C. One Arm DB Row (10-10@40kg) 11-10@40kg
I think I will switch to the Meadows Row.

D. Lateral Raise Cable - 350 Method (15-12-11@5.7kg - 38 reps) 15-13-12@5.7kg - 40 reps

E. Underhand Pulldown - 350 Method (16-15-12@52kg - 43 reps) 18-16-18@52kg - 49 reps
So close to the 50 reps…

image

1 Like

25/10/2019 :

BW : 93.5kg/206.1lbs

A. Bench Press : (7@105kg / 8@100kg) 7@105kg / 9@100kg
Same comment as the last session :
No improvement on the first set, but the form is better, not far from the 8th rep.
And one more rep again on the second set, so that’s fine :slight_smile:
B. Barbell Row : (10-9@85kg) 12-10@85kg
90kg for the first set next session.
C. Hack Squat : (9@100kg / 8@90kg) 9@100 / 9@90kg
Really hard sets…
D. Seated Cable Row : (16-15-13@59kg / 44 reps) 18-16-14@59kg / 48 reps
No comment. Still progressing.
E. Seated Leg Curl : (20-18-14@36kg / 52 reps) 15-14-13@41kg / 42 reps
No comment. Still progressing.

image

So this morning I arrived at the gym at 6:00 am for the opening and there, all the lights were off, I waited 30min before going home …

wake up trouble for the coaches apparently…

30/10/2019 :

BW = 93.2kg/205.47lbs

beginning of my new program (Opinion on My Low Volume High Intensity PPL? - #6 by Paul_Carter)

PUSH :

Bench Press : Over warm up, 1x6-10, 50% set
1x120kg, 5x105kg, 3x105kg
I accidentally lifted 120 kg to the bench press (my PR) because I badly counted the plates on the bar (I thought I put 110kg …)

Low to high cable fly ss bodyweight dips : 2x8-12 / max max
10-10x10,2kg / 12-10@BW

High incline DB Press : 1x6-10, 1x8-12
6x28kg, 8x24kg

Y raise ss cable lateral raise : 2x6-10/ drop max/max
12-8x5,7kg / 8-6x3.4kg

Incline db curl : 350 method
19-15-12x10kg (46 reps)

Erratum about my “new” program.

I’m going to pursue my Fullbody with some minor tweaks rather than going into PPL.

Again this week I was able to train only 2 times because of the constraints of work. I therefore prefer the frequency of training and stay on a fullbody.

I feel like I need to do something else from time to time to get back on track …

05/11/2019 :

BW = 92.5kg / 203.9lbs

A lot of work right now, not a lot of sleep, but I try to do as much as I can when I can.

I look forward to the next two weeks, where I will finally have days off to enjoy my family and rest a little more than at this time.

image

High rep hack squat, even with the 1pps, is awful :face_vomiting:
Next 1.25pps… :scream: :sweat_smile:

11/11/2019 :

Lower :

  1. Seated leg curl : 13-10@50kg
  2. Front squat : 8-6@80kg
  3. Lying leg curl : 10-9@50kg
  4. Adductor : 22-17-15@41kg
  5. One leg leg press : 10-15-12@20kg

13/11/2019 :

Upper :

  1. Pull up : 7-7-7-7-6
  2. Bench press : 1@110, 6 + 3 RP@105
  3. Barbell row : 6@100, 10@90
  4. Cable Y raise : 14-10-9@5,7kg
  5. Incline DB curl : 15-10-9@12kg

Since I am still looking for a program that will suit me, I tried the DC training today :

  1. EZ bar curl - 10+6+5@30kg (21 reps) next workout 35kg
  2. Pinwheel curl - 9+6+4@14kg (19 reps) same weight next time
  3. Standing calf raise- 16@20kg with 5sec eccentric, 10 sec in the bottom
  4. Seated leg curl - 13+7+4@50kg (24 reps) same weight next time
  5. Hack squat - 10@100kg / 15@80kg

Hi,

I’m back to update my log…

With the help of a coach that I know I am setting up my PPL routine (3 days/week).

So here the first two sessions (Legs & Push) :

15/12/2019 :

LOWER :
BW = 94,0kg

1. Adductors 3x, r1’30 : 20,16,12x54kg
2. Lying leg curl 3x, r1’30 : 15,15,15x45kg
3. Front squat smith 2x, r2’ : 10,7x60kg
4. Hack squat 1top, 2backoff, r3’ : 3x3pps, 6x2,5pps, 10x2pps
5. Barbell reverse lunge 3x, r2’ : 20,20,16x40kg
6. Leg Press 1top, 1 backoff, r2’ : 9x4pps, 12x3pps
7. Standing calf raise 3x, r1’30 : 15,15,15x1pps


17/12/2019

PUSH :
BW = 94,6kg

1. Rear delt cable x3, r1’30 : 15,14,13x5,7kg
2. Incline Bench Press , 1Top + 2Bo, r2’ : 7x90kg (PR!!!) , 8,7x80kg
3. DB high incline , 1Top + 2Bo, r2’ : 6x30kg, 8x28kg, 8x26kg
4. Chest Press , x3, r2’ : 15,15,15x1pps
5. DB lat. raise SS BO lat. raise , x3, r1’ : 15,15,14x10kg / 15,15,15x6kg
6. Dips Machine SS Cable Hammer Curl , x3, r1’ : 15x59kg, 15x63kg, 15x68kg / 15,15,15x32kg
7. Machine lat. raise SS Facepull, x3, r1’ : 15,14,12x27kg / 15,12,11x12,5kg
8. Rope Triceps Pressdown , Myoreps : 20+5+5+5+5+5x14,7kg

20/11/2019 :

PULL :
BW : 94,4kg

  1. Seated leg curl, 3x r1’30
    14,12,10x50kg

  2. RDL 1Top 1(2)Bo, r2’
    7x120kg
    10x100kg

  3. Underhand pulldown 3x, r2’
    10,9,8x73kg

  4. Rowing 1 arm 3x, r1’
    12,12,12x30kg

  5. Pullover cable ss cable row
    12,12,12x36kg / 12,12,10x59kg

  6. Incline DB curl 3x, r1’30
    12,11,9x12kg

  7. Run the Rack hammer curl
    8x20kg 8x14kg 12x10kg 20x6kg

22/12/2019 :

BW = 94,2kg

LEGS
A. Adductors 3x, r1’30
15x32kg, 15x41kg
20,18,15x54kg

B. Lying leg curl 3x, r1’30
12x32kg
15,14,12x50kg

C. Front squat smith 2x, r2’
12x20kg, 8x40kg
8,8,6x1,5pps

D. Hack squat 1top, 2backoff, r3’
8x1pps, 6x2pps
4x3pps (+1)
6x2,5pps (=)
10x2pps (=)

E. Rear lunge with barbell 3x, r2’
12x20kg
x40kg✖ *NOT TODAY

F. Leg Press 1top, 1 backoff, r2’
10x2pps, 10x3pps
10x4pps (+1)
15x3pps (+3)
Bonus one leg leg press :
6x1pps :skull:

G. Calf 3x, r1’30
15,14,x1,5pps

New year, new goals !

I am not participating in the T-transformation Challenge this year, but I intend to do my personal challenge : lose about 10kg for June.

I started to track my food (never done before) and I started a FullBody 3x / week.

Here is the first day :

FB1.1 (31/12/2019)

Barbell Incline Press : 4-4-4-4 x 90kg

Lying Leg Curl : 12 x 45kg 10-10-10 x 50kg
Leg Press : 12-12-12-12 x 160kg

Cable Pullover : 15-13-12 x 45kg
Cable Seated Row : 12-12-12 x 59kg
Cable Curl : 12-12-10 x 45kg

1 Like

FB1.2 (02/01/2020)

Weighted Chin ups : 5-5-5-5x4kg

Incline DB Bench Press : 6-6x40kg 8-6x34kg
CG Bench Press : 8-8x80kg 9-9x70kg

Seated Leg Curl : 15-15-12x45kg
Leg Extension : 15-15-15x32kg
Adductor : 15-15-12x59kg

FB1.3 (05/01/2020)

Hack Squat : 6-6x3pps 8-8x2.5pps

Machine Pulldown : 10-10-10-8x68kg
Barbell Bent Over Row : 8-8-8-8x80kg

Dips Machine : 15-15-12x72kg
Cable Cross Over : 12-11x12.5kg 15x10.2kg
DB Lateral Raise : 12-12-12x10kg

FB2.1 (07/01/2020)
BW = 94.1kg

Barbell Incline Press : 2-1x100kg 5-5x90kg

Lying Leg Curl : 12-12-11-10x50kg
Leg Press : 15-15-15-15x160kg (4pps)

Cable Pullover : 15-15-15x45kg
Cable Seated Row : 13-13-13x59kg
DB Hammer Curl : 10-10-12x16kg

To improve my progress monitoring, I received for Christmas a “smart” scale and a connected watch.

Scale : Balance Wi-Fi avec composition corporelle et santé cardiovasculaire - Body Cardio | Withings

Watch : Montre connectée hybride - Steel HR | Withings

With this devices I can follow :

  • weight
  • number of steps
  • cardiac frequency
  • quality of sleep
1 Like

FB2.2 (09/01/2020)
BW = 93.6kg

Weighted Chin ups : 5-5-5-4x6kg - (I did 5 reps in the last set but it was awful)

CG Bench Press : 8-8-8-8x80kg
Incline DB Bench Press : 7-7-6-6x34kg - (I switched the CG bench and the DB)

Seated Leg Curl : 15-15-15x45kg
Leg Extension : 12-12-12x36kg
Adductor : 15-15-15x59kg

Not such a bad session despite a rough night … (Sleep score = 45/100)