Deception's Log: Part Deux
- Thread starter Deception
- Start date
Maybe you need some wrist mobility.....
Oh I get enough.. wait..uh.. yea
Just stick 100kg on the bar and front rack it, then stand thete like that for 3x2 mins
Believe it or not, but doing this is actually very, very uncomfortable for one's delts and upper back.
Believe it or not, but doing this is actually very, very uncomfortable for one's delts and upper back.
Don't worry, no one listens to Delvis on here anyway
Don't worry, no one listens to Delvis on here anyway
Y U do dis?
What an embarrassing session! My bench strength has really dropped.. Ah well, gonna keep at it!
02/04/14
Bench Press
50x10
70x10
85x10 x2
85x8f
75x10 x2 - punishment for not getting the 3rd set of 85 in
CGBP
50x10
60x10 x2
Single arm tricep extension (no rest)
12.5x10 x3
Hammer curls (had the DB after extensions, so why not!?)
12.5x10 x3 - no rest for da pump
I did attempt dips after CGBP, but that was lolworthy (couldn't even hold myself
). May have to start throwing in some DB Press for extra chest gainz
02/04/14
Bench Press
50x10
70x10
85x10 x2
85x8f
75x10 x2 - punishment for not getting the 3rd set of 85 in
CGBP
50x10
60x10 x2
Single arm tricep extension (no rest)
12.5x10 x3
Hammer curls (had the DB after extensions, so why not!?)
12.5x10 x3 - no rest for da pump
I did attempt dips after CGBP, but that was lolworthy (couldn't even hold myself
). May have to start throwing in some DB Press for extra chest gainz03/04/14
Squats
60x10
70x10
80x10 x2
90x10 x2
Leg press
120x10
160x10
210x10
240x10
310x10 x2
350x10
Leg extensions
63x10
70x10 x2
77x10
Seated calf raises
20x10
35x10
50x10 x3
Been awhile since i've done squats, so hips were a bit tight. Thankfully I managed to get in some shoulder stretches before I started, so elbow didnt hurt as much. Watch this space!
Squats
60x10
70x10
80x10 x2
90x10 x2
Leg press
120x10
160x10
210x10
240x10
310x10 x2
350x10
Leg extensions
63x10
70x10 x2
77x10
Seated calf raises
20x10
35x10
50x10 x3
Been awhile since i've done squats, so hips were a bit tight. Thankfully I managed to get in some shoulder stretches before I started, so elbow didnt hurt as much. Watch this space!
04/04/14
OHP
barxlots
20x10
40x10
50x10 x2
60x10 x2
Machine Press - SS wide and neutral grip
50x10 x2
45x10
40x10 - threw in some OH shrugs while I was at it
DB Row
30x10
40x10 x2
Gym was rammed, so couldn't get to the cable machine to do some face pulls
OHP
barxlots
20x10
40x10
50x10 x2
60x10 x2
Machine Press - SS wide and neutral grip
50x10 x2
45x10
40x10 - threw in some OH shrugs while I was at it
DB Row
30x10
40x10 x2
Gym was rammed, so couldn't get to the cable machine to do some face pulls
Shoulda done db face puls
Couldn't.. DB crew was in, stealing all the benches.
07/04/014
Deadlifts
60x10
90x10
120x10 x2
100x10
Back Extensions (alternated between close and wide grip on the BB)
BWxlots
40x10
45x10
50x10 x3
2nd pull cleans
40x10 x3
50x10 x2
60x8
I got carried away with some of the cleans and some of them turned in to muscle ups (pressed it after).. No idea where the burst of energy has come from!
NG Pull ups
BWx10 x3
BOR
70x10
75x10 x2
Deadlifts
60x10
90x10
120x10 x2
100x10
Back Extensions (alternated between close and wide grip on the BB)
BWxlots
40x10
45x10
50x10 x3
2nd pull cleans
40x10 x3
50x10 x2
60x8
I got carried away with some of the cleans and some of them turned in to muscle ups (pressed it after).. No idea where the burst of energy has come from!
NG Pull ups
BWx10 x3
BOR
70x10
75x10 x2
08/04/14
Bench Press
barxlots
60x10
80x10
85x10
90x8 - Just couldn't get any power.. dat weak stable base from yesterday. Everything after on bench was <15 sec rests
85x8
80x8 x4
CGBP
60x10 x3
70x8
Chest Press SS Wide/Narrow
63x10
70x10 x2
70x10 - wide
63x10 - narrow
Cable Pulldowns
40x10 x2
45x10 x2
Tricep extension machine
20x10 x3
25x10 x3
Supposed to be day off tomorrow, but might throw some core and bicep work together as I didn't get much done today.
Bench Press
barxlots
60x10
80x10
85x10
90x8 - Just couldn't get any power.. dat weak stable base from yesterday. Everything after on bench was <15 sec rests
85x8
80x8 x4
CGBP
60x10 x3
70x8
Chest Press SS Wide/Narrow
63x10
70x10 x2
70x10 - wide
63x10 - narrow
Cable Pulldowns
40x10 x2
45x10 x2
Tricep extension machine
20x10 x3
25x10 x3
Supposed to be day off tomorrow, but might throw some core and bicep work together as I didn't get much done today.
Last day of work today and had a few pre gym drinks..
10/04/14
OHP
barxlots
20x10
50x10
60x10
50x10 x4 - Painful pump by the end of it.. no more!
Machine Side Raises
40x10 x2
45x10 x3
DB Row
30x10
42.5x10 x3
Face Pulls
50x10
60x10 x2
65x10
Cable curls (Narrow SS Wide)
25x10
35x10 x3
10/04/14
OHP
barxlots
20x10
50x10
60x10
50x10 x4 - Painful pump by the end of it.. no more!
Machine Side Raises
40x10 x2
45x10 x3
DB Row
30x10
42.5x10 x3
Face Pulls
50x10
60x10 x2
65x10
Cable curls (Narrow SS Wide)
25x10
35x10 x3