Meditations, Musings & Muscular Contractions

Upper day after work today.

DB Pullovers: 38kg for 12
Incline Smith Bench: 90kg for 7, 80kg for 9

Eighth time on pullovers. Each time I’ve done these I’ve gone up to the next dumbbell, from 24kg to 26kg, to 28kg, to 30kg, 32kg, 34kg, 36kg, & today, 38kg, which I managed for as many reps as previous sessions. Very solid & I will be progressing to 40kg next time.

Smith Shrugs: 140kg for 11, 4 partials
Smith BTN OHP: 50kg for 9, dropset to 40kg for another 6
Smith JM Press: 60kg for 11, then 7 with 6 lockout partials.

Small performance improvement on shrugs, adding a rep here. Also added a rep on BTN press, which is fantastic - biggest physique improvements I’ll have from any individual lift increasing will come from this. JM Press added a rep on the top set, very nice.

T-bar Rows: 80kg for 9, 70kg for 8
Cable Laterals: 5kg for 9, then 5 partials
Rope OH Extensions: 30kg for 6, 25kg for 6
Cable Reverse Fly: 7.5kg for 7, 10kg for 7

Sickening Tbar row, adding a rep here too, hitting 4 plates for 9 reps on the top set. Overhead extensions were in the red, not good. I did hold the position at the bottom last time for like 10 seconds so I think that may have gone a bit far RE recovery. I’ll keep that in mind.

Two workouts to report. Starting with lower & biceps.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 95kg for 7 then 80kg for 7

PR on leg curls again, adding a partial after 7 full reps with 45kg. Hacks were extremely hard, was lucky to get 7 reps even.

Incline Curls: 18kg for 9, 7
Incline Hammer Curl: 16kg for 10 ss standing hammer curl for 6

Managed to add a rep on both sets of incline curls, & on incline hammer curls too. My 6 standing reps were complete garbage, so I’m going to rest 10 seconds before busting these out in the future.

Hyper-Extension: 75kg for 12, 12
Seated Calf Raises: 70kg for 8
Hip Adduction: 205lb for 11, then 5 partials

Lifetime PR on hypers again. Added two reps on adduction too.


Upper day today.

DB Pullovers: 40kg for 11
Incline Smith Bench: 90kg for 7, 80kg for 9

Ninth time on pullovers. Previous sessions went from 24kg, 26kg, 28kg, 30kg, 32kg, 34kg, 36kg, 38kg, & 40kg today. Finally my reps dropped because I’ve consistently hit 12 reps despite adding weight, & today dropped to 11kg. Still happy with this performance. I may even go up next time.

Smith Shrugs: 140kg for 12, 4 partials
Smith BTN OHP: 50kg for 10, dropset to 40kg for another 6
Smith JM Press: 62.5kg for 9, then 60kg for 8 with 6 lockout partials.

Added a rep on shrugs. Also added a rep on BTN press, going from 9 to 10. JM Press heavier than ever, from 60kg to 62.5kg.

T-bar Rows: 80kg for 9, 70kg for 9
Cable Laterals: 7.5kg for 5, then 5 partials
Rope OH Extensions: 30kg for 7, 25kg for 7
Cable Reverse Fly: 7.5kg for 7, 10kg for 8

As I write this on Saturday, logging my lower body & biceps workout on Wednesday, then my upper workout on Friday.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 95kg for 8 then 80kg for 7

No progression on leg curls today. The quality might have actually been slightly worse than last time. But hacks went well, finally hitting 8 reps with 95kg so I may move up to the good old 100kg, AKA two & a half plates a side.

Incline Curls: 20kg for 7, 18kg for 7
Incline Hammer Curl: 18kg for 7 ss standing hammer curl for 6

Incline curls going up to 20kg today for 7 reps, which I feel pretty good about. Every rep felt heavy but in a good way. Dropped to 18kg for the second set, the obvious choice I felt. Upped the weight on incline hammers too. I rested ten seconds after that set before doing them standing for a mechanical dropset. It helped slightly but I was also going heavier so the reps were still low ROM with a bit of a swing.

Hyper-Extension: 36kg dumbbells for 9, 9
Seated Calf Raises: 70kg for 8 then 5 partials
Hip Adduction: 205lb for 11, then 5 partials

Big change on hypers: doing dumbbells instead of plates. I was able to have them further away from my hips, making more out of the weight & didn’t need to go as heavy. Plus, I used straps. These are very thick gripped dumbbells & I want to focus on my posterior chain when I do these. Next time I plan to actually just use 34kg & try to focus on keeping them out in order to make the most of the weight. Strapping up while being nearly upside down was a trip.


Upper day from last afternoon/evening.

DB Pullovers: 42kg for 10
Incline Smith Bench: 90kg for 7, 80kg for 9

Tenth time performing pullovers. I started with 24kg first time doing them & have increased it every session in 2kg increments all the way to 42kg today. I hit 12 reps on all the sessions until I got to 40kg when it dropped to 11, & today with 42kg when it dropped to 10. Smith incline isn’t progressing but I’m really concerned with riding this pullover progression wave right now. I may go up to the 44kg dumbbell next time.

Smith Shrugs: 142.5kg for 12, 4 partials
Smith BTN OHP: 52.5kg for 8, dropset to 40kg for another 7
Smith JM Press: 62.5kg for 10, then 60kg for 8 with 6 lockout partials.

Shrugs are just going really well, wow. Added 2.5kg & kept my reps, awesome stuff. BTN press I added 2.5kg to, reps went from 10 to 8, ah well. JM Press with 62.5kg managing 10 reps too, a nice PR.

T-bar Rows: 80kg for 10, 70kg for 9
Cable Laterals: 5kg for 8, then 5 partials
Rope OH Extensions: 30kg for 6, 22.5kg for 7
Cable Reverse Fly: 7.5kg for 7, 10kg for 8

Another incredible highlight managing 4 plates on Tbar rows for 10 reps, hell yeah. Time to go up again. Cable laterals are down in the dumps since adding BTN press but that’s ok. Unfortunately my cable I could feel a friction problem which affected the rope extensions, but gym was too busy to use a different one.

Lower body & bicep day from Sunday.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 100kg for 6 then 80kg for 8

Leg curls same as before. Hacks going up in weight, & adding a rep on the backoff set.

Incline Curls: 20kg for 8, 18kg for 8
Incline Hammer Curl: 18kg for 8 ss standing hammer curl for 6

Very very good session as far as curls go, adding a rep to each of my sets.

Hyper-Extension: 34kg dumbbells for 9, 8
Seated Calf Raises: 70kg for 8 then 5 partials
Hip Adduction: 205lb for 11, then 5 partials

Hypers, I went one dumbbell increment lighter & focused this time around on just contracting my front delts to a very small degree just to get them further away from my hips at the bottom of the lift to increase the lever arm & get more out of less weight. Felt more stimulative especially on my hams.


DB Pullovers: 44kg for 10
Incline Smith Bench: 90kg for 6, 80kg for 9

Eleventh time doing pullovers. This is a fucking insane PR considering that my last PR was 42kg for 10. Interesting news on the smith incline - shoulder mobility has improved a little bit to the point where I can just touch the bar to my chest on the incline, pressing high on my chest, (instead of cutting it an inch short), so I’ll be able to get more out of less weight, & better achieve standardisation too.

Smith Shrugs: 145kg for 11, 4 partials
Smith BTN OHP: 52.5kg for 8, dropset to 40kg for another 7
Smith JM Press: 62.5kg for 10, then 60kg for 8 with 6 lockout partials.

Shrugs going heavier than ever. BTN press I achieved a very awesome PR, turning 8 reps into 9 with 32.5kg on the bar, (whatever it weighs). Nothing to report on JM Press except that I’ve brought my hands in very slightly.

T-bar Rows: 85kg for 6, 70kg for 10
Cable Laterals: 5kg for 9, then 5 partials
Rope OH Extensions: 27kg for 7, 22.5kg for 7
Cable Reverse Fly: 7.5kg for 7, 10kg for 7

Crazy weight on Tbar, just wanted to go a little freaky on these. Good result on cable laterals. Reverse fly is going nowhere but I’m not concerned with it as long as I’m chasing progression on the rows.

Last couple of workouts as below, starting with legs+biceps.

Single-side Leg Curl: 45kg for 7.5 (then 10 reps with both legs)
Hack Squat: 100kg for 8 then 80kg for 8

Leg curls closer to 8 reps than ever before. Actual crazy PR on hack squats, hitting 100kg for 8, when last time, first time doing 100kg, only hit 6, wild.

Incline Curls: 20kg for 9, 18kg for 7
Incline Hammer Curl: 18kg for 8 ss standing hammer curl for 6

Gained a rep on incline curls top set, lost one on the backoff set. Tried for 9 on hammers but couldn’t get it.

Hyper-Extension: 32kg dumbbells for 9, 9
Seated Calf Raises: 70kg for 8 then 5 partials
Hip Adduction: 205lb for 12, then 5 partials

I’m getting better & better at making more out of less weight on hypers using those dumbbells. I might use 30kg next time & aim for marginally higher reps. Nice PR on adduction too.


DB Pullovers: 46kg for 8
Incline Smith Bench: 90kg for 6, 80kg for 8

Twelfth time doing pullovers. Once again, new weight, never touched this dumbbell before. Only hit 8 reps, but a side problem is these are the heaviest dumbbells in my gym, so I’m gonna have to think out a long term plan once I acquire better mastery of the pullover. Anyway, my arms were a little straighter than they should’ve been which lit up my triceps some but also made for a bigger lever arm on my lats. I’m doing these for lats & not tris so I’ll try to adjust next time. No PR on smith incline sadly, but now touching my chest every rep.

Smith Shrugs: 145kg for 12, 4 partials
Smith BTN OHP: 52.5kg for 10, dropset to 40kg for another 7
Smith JM Press: 65kg for 9, then 62.5kg for 8 with 5 lockout partials.

Shrug PR attained, hitting 145kg for 12 reps. BTN press PR too, adding a rep & bringing it to 10 reps on the top set, time to add a little weight. JM Press big PR, adding 2.5kg & hitting 9 reps with 65kg.

T-bar Rows: 85kg for 6.5, 75kg for 8
Cable Laterals: 7.5kg for 5, then 5 partials
Rope OH Extensions: 27kg for 8, 22.5kg for 8
Cable Reverse Fly: 7.5kg for 7, 10kg for 8