Duvet's 'Trying to be not so lame' Log
- Thread starter duvet77
- Start date
Back session today...
Some light facepulls to start
Straight arm pulldown
20kg x 12, 12, 12
1 arm DB row
30kg x 8
44kg x 8, 7, 6 PB
plate loaded machine pulldown
50kg x 8
80kg x 8
105kg x 8, 7, 6 Machine PB!
plate loaded machine row
40kg x 8
80kg x 8
100kg x 8, 6, 6 Machine PB!
Chins
BW x 3, 3, 3, 3, 2
Lol... was surprised I could do any to be honest
BB curl
30kg x 8, 8, 8
pinwheel curls
15kg x 10, 10, 10
Some light facepulls to start
Straight arm pulldown
20kg x 12, 12, 12
1 arm DB row
30kg x 8
44kg x 8, 7, 6 PB
plate loaded machine pulldown
50kg x 8
80kg x 8
105kg x 8, 7, 6 Machine PB!
plate loaded machine row
40kg x 8
80kg x 8
100kg x 8, 6, 6 Machine PB!
Chins
BW x 3, 3, 3, 3, 2
Lol... was surprised I could do any to be honest
BB curl
30kg x 8, 8, 8
pinwheel curls
15kg x 10, 10, 10
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Todays Chest/tri session:
Bench
bar x 15
40kg x 8
75kg x 5, 5, 5, 5, 4
DB Bench
30kg x 8, 7, 6
Plate loaded chest press
70kg x 8, 8, 6
Dips
BW x 8, 8, 8
CGBP
52.5kg x 8, 7, 6
one arm cable extension
6.25kg x 12, 12, 14
= improvement
= no improvement
Bench
bar x 15
40kg x 8
75kg x 5, 5, 5, 5, 4
DB Bench
30kg x 8, 7, 6
Plate loaded chest press
70kg x 8, 8, 6
Dips
BW x 8, 8, 8
CGBP
52.5kg x 8, 7, 6
one arm cable extension
6.25kg x 12, 12, 14
= improvement = no improvement
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Shoulders today, nothing too exciting.
I don't go overboard with shoulders as I'm prone to issues.
Seated DB press
10kg
14kg x 8
18kg x8
22kg x 8, 7, 6
Lateral raises
10kg x 10, 10, 10
Rear raises
7kg x 12, 12, 9
Prone Ys
4kg x 8, 8
face pull
17.5kg x 12, 12, 12
I don't go overboard with shoulders as I'm prone to issues.
Seated DB press
10kg
14kg x 8
18kg x8
22kg x 8, 7, 6
Lateral raises
10kg x 10, 10, 10
Rear raises
7kg x 12, 12, 9
Prone Ys
4kg x 8, 8
face pull
17.5kg x 12, 12, 12
Back session today...
Some light facepulls and straight arm pull down to start
1 arm DB row
30kg x 8
44kg x 8, 8, 7
plate loaded machine pulldown
50kg x 8
80kg x 8
105kg x 8, 8, 6
plate loaded machine row
40kg x 8
80kg x 8
100kg x 8, 6, 6
Dropset 80kg x 4, 40kg x 10
Chins
BW x 4, 3, 3, 1
BB curl
30kg x 10, 8, 7
pinwheel curls
15kg x 10, 10, 10
Some light facepulls and straight arm pull down to start
1 arm DB row
30kg x 8
44kg x 8, 8, 7
plate loaded machine pulldown
50kg x 8
80kg x 8
105kg x 8, 8, 6
plate loaded machine row
40kg x 8
80kg x 8
100kg x 8, 6, 6
Dropset 80kg x 4, 40kg x 10
Chins
BW x 4, 3, 3, 1
BB curl
30kg x 10, 8, 7
pinwheel curls
15kg x 10, 10, 10
Todays Chest/tri session, probably my last this year.
Bench
bar x 12 x 2
40kg x 6
75kg x 5, 5, 5, 5, 5
Finally got that last rep.
DB Bench
30kg x 8, 8, 6
Plate loaded chest press
70kg x 8, 8, 7
Dips
BW x 8, 8, 8
CGBP
52.5kg x 8, 8, 7
one arm cable extension
7.5kg x 12, 10, 10
Small improvements on most things... I'll takie it.
Bench
bar x 12 x 2
40kg x 6
75kg x 5, 5, 5, 5, 5
Finally got that last rep.
DB Bench
30kg x 8, 8, 6
Plate loaded chest press
70kg x 8, 8, 7
Dips
BW x 8, 8, 8
CGBP
52.5kg x 8, 8, 7
one arm cable extension
7.5kg x 12, 10, 10
Small improvements on most things... I'll takie it.
If you can dumbell bench that after barbell benching that other stuff, you should stop being a wuss on flat bench and hit it harder.
I just suck at BB bench. Besides, 30kg isnt exactly a lot for DB bench.
tis a lot for me
yeah but you're marginally more broken than me!
I'm increasing bench tp 77.5 next time... what more do you want?!
To increase my snatch by 2.5kg.
First session of the year... Chest/tri.
Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
77kg x 5, 5, 6 (I think thats a PB of the rep variety)
80kg next week, I think I will feel less of a pussy doing 80.
DB Bench
30kg x 8, 6, 5
Plate loaded chest press
70kg x 8, 8, 7
Dips
BW x 8, 8, 8
CGBP
55kg x 8, 7, 5
one arm cable extension
7.5kg x 12, 12, 9
I didn't really improve on much else other than bench. Shoulder felt good throughout.
Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
77kg x 5, 5, 6 (I think thats a PB of the rep variety)
80kg next week, I think I will feel less of a pussy doing 80.
DB Bench
30kg x 8, 6, 5
Plate loaded chest press
70kg x 8, 8, 7
Dips
BW x 8, 8, 8
CGBP
55kg x 8, 7, 5
one arm cable extension
7.5kg x 12, 12, 9
I didn't really improve on much else other than bench. Shoulder felt good throughout.
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Need to set myself some goals for 2014. To start squatting and deadlifting again will be up there but not sure what variation, probably trap bar deads and front squat.
Weights won't be anything lofty, maybe aim for 150kg trap bar deads. Never done them so don't know what to expect.
Maybe target 100kg for front squat.
My main goal for the year is a bigger bench. I'm going to aim for a ridiculously optimistic 120kg single! My current 1rm is 90kg so I need to add 2.5kg per month... And keep my shoulder healthy. Given how much I suck, I strongly suspect I'll fail, but gotta aim high right?!
I'll still be doing a bodybuildery type split but will review in due course.
Weights won't be anything lofty, maybe aim for 150kg trap bar deads. Never done them so don't know what to expect.
Maybe target 100kg for front squat.
My main goal for the year is a bigger bench. I'm going to aim for a ridiculously optimistic 120kg single! My current 1rm is 90kg so I need to add 2.5kg per month... And keep my shoulder healthy. Given how much I suck, I strongly suspect I'll fail, but gotta aim high right?!
I'll still be doing a bodybuildery type split but will review in due course.
Paused RDL's/Deadlifts would probably be more beneficial for your deadlift than trap bar.
Film your bench form, chances are you might have your elbows out to wide and bar too high on your chest. (no lats). Pin Press/Board Press/Floor Press should all help your bench
Film your bench form, chances are you might have your elbows out to wide and bar too high on your chest. (no lats). Pin Press/Board Press/Floor Press should all help your bench
The reason for trying trap bar is my history of lower back issues. I appreciate it's not the same as regular deads and is more quads but I just want to at least try picking something heavy of the floor!