Deception's 'insert awesome reference here' log.

Had to keep today's workout short and sweet; Had to be in work an hour earlier than expected :(

Bench – 10/07/13
50x10
70x8
90x5
100x5
105x5 x3

CGBP
50x10
70x10
75x8

NG Pull ups
BWx12 x3

Will probably add in BOR tomorrow (Deadlifts) or on OHP day.
 
Deadlifts – 11/07/13
70x10 – RDL Warmups
100x5
120x5 x2
140x5 x2
150x5
100x10 x2

RDL
90x10 x3

Leg Raises
Body Saw

Poverty workout, but hopefully will change once stiffness is sorted.




OHP – 12/07/13
25x10
50x5
60x5
70x5
77.5x5 – Not feeling it today!
77.5x3F
72.5x5 x5 – amazing how much of a difference 5kg makes..

Poverty workouts all round..

Didn’t get much in yet again due to having to go work early.. dem lost gains :(

Contemplating changing work hours around and actually joining a gym and going after work :eek:
 
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Delvis said:
Mate theyre still pretty decent workouts, give it time.

Joining a gym might be good, helped me I think, woild you not want to go on the morning again?
Click to expand...

Well my nephew goes in the evening, so could tag along with him. The morning would be good, but with the amount of times I get dragged in to work early, I dont to risk that and miss a session.
 
Seeing as im up early, I thought I might as well update this! Recently switched workouts to evening now, so I can go gym with my nephew after work. Currently deloading this week while I sort my diet out (thanks btw Steedie). So, decided to call this pump week!

Monday: Legs

Deadlifts
60x20
80x15
100x15
110x10
110x15 x2 - Felt like vomiting here

RDL
60x15
80x15 x2

Leg Press
120x20
170x20
200x20 x3

Leg Extension
35x15
45x15
55x15

Hamstring Curls
35x15
45x15 x2

Seated Calf Raises
25x15 x3

Standing Calf Raises
65x15 x3

Side Leg Press (or whatever its called)
65x20
75x20
85x20

GHR
BWx10
+10x15 x3

I think I ran out of leg machines at this point. Low rests 30 secs and 60 secs between machines.

Definitely felt it yesterday and still got doms today. Currently going to do shoulders this morning as busy after work today.. Oh and Craze while fasted.. RIP!
 
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As above, kept rests to a minimum and SS'd the front and side raises.

OHP
25x20 - Already feeling the pump?!
50x10
60x10
65x10 x2
60x10 – Shoulders are now burning!

Front Raises
12.5x8 – ok bit too heavy
7.5x15
7.5x20

Side raises
7.5x15 x3

Single arm row
25x20 x2
25x30

Dips
BWx12 x4

Feels good being able to do shoulder work again; Semi dislocated my shoulder doing..Shoulder dislocation of all things (Only I could pull that one off :rolleyes:). Felt a bit weak this morning, but the extra boost helped and pump was achieved :D.
 
Wasn't mirin yesterdays session; As soon as I started I felt like vomiting :(

Leg Press - Someone was already doing deadlifts
120x15
170x20x2
200x10

Deadlifts
60x20
80x15
100x15
110x10
120x10

Leg Extension
63x20 x3

Horizontal Leg Press
79x20
90x15 x3

Short session and decided to see if I could help nephew with his OHP.
 
Last session of the week yesterday:

Bench Press
barxlots
50x15
70x12
80x10 x3
70x10

CGBP
50x15
60x15
60x10

Tricep Pull down
70x15
80x15
90x10

Supersetted a few back machines and my lats were burning afterwards.

Ez Bar Curlz
25x15 x3

Back to normal next week, so lets see how it goes! :)
 
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Ok, back to normal today and getting back to heavy weights again:

Deadlifts
60x10
80x10
100x5
120x5
140x5 x2
160x3 x3

RDL
80x10 x2
100x10

Hamstring Curls
45x15 x2
50x12

GHR
BWx10
+10x10 x2

Seated Calf Raises
20x15
35x15
40x10

Standing Calf Raises
70x15
80x10
90x10

Was showing the other half around gym, so didn't get much else in today.
 
Bench - 03/09/13
60x15
80x10
90x5
100x5 x2
100x3f - lost tightness in back

Paused
90x5 x4

CGBP
60x15
70x10
80x10

Tricep Pull down
80x15
90x10 x2
100x10 x2

Lat Pull down
90x10 x2
100x10
120x10

Seated Row
50x15 x3

One Arm Row
30x15 x3

Kept losing tightness on bench, so may do more paused to concentrate on it more.
 
Squats - 06/06/13
60xlots
80x5 x4 - Paused
80x10
100x5

Leg Press
120x10
160x10
240x8 x4
260x10

Horizontal Leg Press
70x15
90x15 x2
109x10

Leg Extension
60x10
70x10
80x10

First time squatting in 3-4 months, so kept the weight low, trying to get used to the movement again. Had issues with the rack and my manlet status too, because I either had to tip toe to get the weight on/off the hooks or 1/4 squat to get it on the hook underneath that one :(. Ankles were also a little tight, so will remedy that at the weekend.
 
Syla5 said:
oh the joys of manletness. I have to 1/4 squat to get the weight of as well its so annoying.
Click to expand...

hah yea, I spoke to the gym owner and he going to stick in a platform for me, but in the mean time, I'll just have to use the mats to stand on :D. Hopefully get the movement pattern down fast and get back to lifting normally soon.
 
Shoulders - Experiment day
bar x lots
50x5
60x5
65x5
70x5 x2 - Ok warmed up.. Only kidding, these were tougher than usual!

Push Press - trying to figure out movement pattern
70x3
80x3
85x2f - Tilted too far back and heard something crunch.. uh oh

BTN PP
60x5
70x3f - Feels weird trying to reset it back on shoulders and hit my head when I powered up from the bottom :o

concussion and crumbled spine achieved!

Deltoid fly machine
45x10
50x10
60x8

One Arm Rows
35x12 x2
40x10

Lat Pull down
90x10 x2
105x10

Isolated row machine (no idea of the actual name :p)
20x15
30x10
35x10 x2

Now to top up on codeine for this pain :D
 
Back still feels a bit fragile, but decided to give today a go anyway!

Deadlifts
60x10
100x5
120x5
140x3
150x3
160x3 x2
165x3 x2
170xF - No idea what happened here, but just couldn't budge it.

RDL
100x3f - slight discomfort on left side
80x10 x3

GHR
BWx10
+10x10 x3

Hamstring Curls
45x12 x2
55x12

Seated Calf raises
20x15
30x15
40x12 x2

Standing Calf Raises
97x15 x2
106x15
 
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