Deception's 'insert awesome reference here' log.

[Deception]

Might try some pin pressing tonight if no one is hogging the power rack and/or if my elbow aids stays away

 

[Deception]

19/11/13

Bench Press
60x10
80x5
90x5
100x3
105x3
110x2
115xf - Bar nearly took my head off
90x5 x4

Dips
BWx10 x3

Pin Press - Finally!
50x10
70x6 x2
80x6

Lat pull down

56x10 x2
63x10 x2

 

[Deception]

A bit of a backwards session today due to gym being packed and some DYEL bro's hogging the rack doing all kinds of overextended Deadlifts/RDL's

20/11/13

Leg Press
200x10
250x10
300x10 x2

BSS
12.5x12
15x10
20x10
22.5x10

Squats
60x10
80x5
90x5
100x5
110x3
115x3
120x3

Body Saws

 

[Deception]

25/11/13

Squats
60x5
80x5 x2
100x3 x2
110x3
120x3 x2
125x3 x2

Paused Squats
110x3
105x3 x2
100x3

HB Squats
100x5 x5

Leg Press
160x15 - head was throbbing, so didnt do anymore

 

[Deception]

I decided to hog the rack as no one else was wanting to use it they were all belting up to do bicep curls in the mirror..

 

[Deception]

Already feeling the doms creep in and only been a few hours..

 

[Deception]

Nice volume and great weights being shifted!

Thanks Really enjoying the new routine where I get to Squat and Deadlift twice a week, hopefully it pays off and I can shift some new PB's .

Oh and woke up this morning with no DOMS... aww yea

 

[Deception]

26/11/13

Bench
60x10
80x5 x2
90x5 x3 - So much pain, I had to stop here and find something else to do.

Seated Press Machine SS OH Shrugs
35x10
55x10
65x5
75x x2
85x3 x2 - again pain kicked in, so left it there.

Tried some other pushing movements, but my elbow wasnt having any of it. So just sat out rest of session and waiting for Paul to finish his routine.

On that note, I think I will be taking out pushing movements for the time being, to give arm a chance to heal and see what else I can do instead (cue Nick and olympic lifting ).

 

[Deception]

I'll be an anti-bro.. All lower body and no upper body

 

[Deception]

Squats and deadlifts it is then

I think it's a good call to lay off for a bit, maybe till xmas? I can't remember where the pain is...is it above or below the elbow?

Well I go away at xmas, so will lay off til new year. Got some stuff to replace it with, to help join heal (thanks again Nick). So, just have to tweak routine and get them all in.

Squats and Deadlifts wont be going anywhere

 

[Deception]

A bit of a change up this time around while my elbow heals up. Funnily enough, it hardly hurt at all for squats!

02/12/13

Squats - Damn, I thought I was just getting a feel for what 12 reps felt like.. damn those low rest times!
70x12 x2
90x12 x3

Leg Press
120x12
160x12
240x12 x3

BSS
12.5x12 x2
15x12

Leg Extension SS Horizontal Leg Press (They were next to eachother )
56x12 / 76x12
63x12 / 89x12
70x12 / 89x12

Seated Calf Raises
45x12 x3

Not much in terms of weight for session, but holy leg pump!

 

[Deception]

Certainly feeling it creep in now, roll on tomorrow!

 

[Deception]

03/12/12

OHP
Bar x some
60x12 - A bit too ambitious here, seeing as I haven't done it in awhile
55x12 x2

DB Press
22.5x12 x3

Machine Press
50x10 x3

Side Raises
7.5x12 x3 - lightweight baby!

Butterfly delt machine
40x12 x2
45x12

DB Row
27.5x12 x3 - No rest between sets

Face Pulls
45x12 x3

Pull downs
40x12
50x12 x2

Single arm tricep extensions
12.5x12 x3

So far, so good on the elbow front. Just gotta remember not to overdo it..

 

[Deception]

That's a beastly session. Mirin

Thanks bro. Hammies tonight, although will probably just do RDL instead of Deadlift for now, as the gym moans if I drop the weight

 

[Deception]

Played around a bit with stance width on Deadlifts today, trying to get a comfortable position.

05/12/12

Deadlift (slow neg, so I dont shock elbow )
60x10
90x10
100x10
120x12 x3
130x12

RDL
90x12 x3

GHR
BWx12
+10x12 x3

Hamstring Curls
50x12
45x12
40x12 x2

Seated Row SS Narrow + Wide
49x12 x2
42x12

Lat Pull Down
90x12 x2
105x12

 

[Deception]

My soul snapped in two supposedly got chest tomorrow and elbow been behaving, but not gonna tempt fate just yet. Just need to decide on what to do instead!

 

[Deception]

09/12/13

Squats
60x10 x2
90x5
95x12 x2
95x10 x2 - Only managed 10 reps on last set, so punished myself with another set..

Leg Press
120x20
180x10
250x12 x3

BSS
15x10 x3

Leg Extensions
77x10 x2
84x12 x2

Seated Calf Raises
20x15
45x12 x2
55x12 - Went to get a drink and some idiot stole it, decided he couldnt lift it and proceeded to use the seat for tricep extensions..

 

[Deception]

10/12/13

OHP
barxlots
40x10
60x12
60x10
60x5f
55x10 - Punishment for failing the last set

Seated Press Machine
45x10 x2
55x10

Side Raises
10x10 x3

Delt side raise machine
40x10
45x10 x2

Face Pulls
45x10
55x10 x2

DB Row - First time actually being able to get on a bench!
32.5x10 x3 - <10 sec rests between sets

Tricep Pull Down
50x10
60x10 x3

 

[Deception]

Felt a bit weird afterwards, but nowhere as bad as it used to feel.