Benjisayers - Training Log.

Might be able to have a dead lifting sesh with you on Sat or Sun, just depends if I can be assed to get told off for banging weights :p
 
You could look at incorporating hook grip at this early stage which is technically the best grip to use.

I am a mixed grip phaggot checking in though, used it from early on and never had any grip issues, and it came quite naturally to me. I work up using DOH and then liquid chalk and DOH, but I switch to mixed before my working sets.

The most important thing with mixed grip is making sure your arms (especially your underhand arm) are straight and locked before the bar starts moving.
 
MoNkeE said:
Might be able to have a dead lifting sesh with you on Sat or Sun, just depends if I can be assed to get told off for banging weights :p
Click to expand...

Mother speak to you about high rigg etc on the weekend.

All the info is appreciated and I mire all the little details and workings that going in to something as simple as moving a weight.
 
Syla5 is spot on with his advice there.

Yeah I'm going up on Saturday to help her move more stuff in to Storage than coming up to see you apparently.
 
BOOM! Shoulders day.

Racks were being used when I waltzed in this morning so had to change my order a little bit but no harm done...

DB Shoulder Press 2*8 @ 15kg & 3*10 @ 12.5kg
OHP 4*5 @ 30kg & 1*5 @ 35kg (last rep of each set I did 3 of Icecolds patented handsome shrugs)
SP Machine/Front Raise Super 3*10 @ 25kg/10kg respectively
Delt Fly Machine 3*15 @ 55kg
Facepulls 3*10 @20kg
Front raise 3*10 @ 7kg's each hand

I can confirm to you all as well I do feel more handsome after doing those OHP shrugs. Doffs cap to Icecold.
 
Good morning legs, we meet again!

Squats - just the bar 1*10
Squats - 5*10 @ 40kg
Leg Press - 10 reps each set 100/110/115/120/125/130
Leg Ext - 3*10 @ 60/65/70
Leg Curls 3*10 @ 70/75/80

This is my first leg session for a couple of weeks now. I tried last week but the celestial bodies etc weren't all alined and even with the phaggy weights I do my form was off and I just felt like I was doing my back in after 3 sets so wrote that session off. Hence why I stuck with 40kg again today on the squats - Didn't want form to go wandering so was just keeping on top of it.
 
I've not fallen off the wagon have just been working hard this week so not really had the time to come on to update.

Tues (normally Mon but I suffer from some weird stomach/IBS type thing where I get sharp stabbing pains in my gut so this one got pushed back a day)

BB Bench 5*5 @ 42.5
DB Bench 3*10 @ 14's
DB Bench 2*10 @ 12's
DB Bench Inc 3*10 @ 14's
Chest Fly Machine 3*13 @ 55kg
Tri Push Down 3*10 @ 45kg
Tri Super Rope down and oh 3*10 @ 35/25kg respectively

Wed:
DL Warmup 1*5 @ 60kg
DL 5*5 @ 82.5kg
Lat Pulldown 3*10 @ 50kg
Seated Row 3*10 @ 50kg
T-bar Row 3*8 @ 27.5kg
BB Curls 3*10 @20
DB Curls 3*10 @ 9.5's

Fri:

OHP 5*5 @ 37.5kg
DB Press 2*8 @ 14's
DB Press 3*10 @ 12's
SP Machine/Raises Super 3*10 @ 25/12.5 respectively
Delt Fly Machine 3*15 @60kg
DB Raises 3*10 @ 7's

Sat: Legs is later today!
 
Guess who's back, back again?!

I haven't fallen off the cart with the lifting, It's just been a case of the past few weeks that I've been finishing working and trying to watch all of Breaking Bad and eating my meals so I've not really had time to properly post what I've been doing.

I won't post everything, just what I'm up to on what I think people count as the core lifts and what kind of sets I do. If I miss anything just shout.

Squats: 55kg 5*10
Deadlift: 90kg 5*5
Bench: 47.5kg 5*5
OHP: 40kg 5*5

Starting doing my back day on the evening the past couple of weeks and have found the lifts a lot easier so will be sticking with this I think for this day. Rest are still morning jobs. I should be further ahead with my squats I think, I had a session with Wills a couple of weeks back and he thinks I've been robbing myself of gains by working at too low a weight so we knocked it up and I'm taking it from where you see.
 
Do I even log? Not posted in this for yonks, mainly due to work and being too lazy when I get back to update it but I'll try to keep on it again.

Shoulders today:

OHP 5*5 @45kg - These are stronger now before it was probably more of a push press than OHP but now I'm able to rock it without needing to use that momentum to get that bar up.

Shoulder Press Machine/Barbell raise set 3*10 @ 35kg & 15kg

Front raises 3*10 @ 10kg

Side raises 3*10 @ 8kg

Upright Barbell row 3*10 @ 25kg

DB Shoulder Press 3*10 @ 15kg (hadn't done this for a bit so had forgotten where I was up too.

Will try to keep on top of this now as I'm losing track of where I am with certain exercises (damn old age)
 
Legs:

Back Squats: 2*5 @ 40kg then 5*8 @ 67.5kg
Leg Press: 4*10 @ 210kg
Leg Ext/BW Squats super set: 3*20/15 @ 30kg and BW
Seated Leg Curls: 3*10 @ 85kg

Yesterday when doing OHP forgot to add that when I got the bar in the air on the 5th rep of each set I was doing 3-5 shrugs for extra handsome points.
 
Chest/Tri's

BB Bench 1*10 @ bar then 5*5 @ 52.5kg
DB Bench 1*10 @ 16kg then 4*10 @ 18kg
DB Bench Incline 3*10 @18kg
Incline Machine 3*8 @ 35kg
Chest Fly Machine 3*12 @ 75kg
Rope Pull downs 3*25 @ 25kg
Rope Pull down/Over head 3*10/10 @ 40kg/30kg
 
Pretty much because I'm scared of dropping the bar on myself so bail as soon as I get to a certain level of fatigue. I really mire training shoulders too so that helps, dat der sick shoulder pump.
 
Dat Sayers deltoid genetics.

Tbh all that happens when you stall on bench is the bar slowly comes back down and rests on your chest. It won't actually crush you until you take one or both hands off, then it starts to hurt having all that weight on such a small pressure point :eek:
 
First session back since the Xmas eve and my diet and rest have been all over the place and boy could I tell.

OHP 1*10 @ bar then 5*5 42.5 + 5 shrugs when the bar was in the air on the 5th rep
DB SP 3*10 @ 18
SP Machine and DB front raises 3*8/10 @ 35 & 15
BB Front raises 3*10 @ 10 each arm
DB upright row 4*10 @ 25

Bonus gains: Wide Lat Pulldown 3*10 @ 42 & Narrow Lat Pulldown 3*10 @ 37.5
 
You must log in or register to reply here.
Back
Top Bottom