Deception's Log: Part Deux

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 :(
 
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
 
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.
 
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
 
Was out all day today, so didnt get much time to munch. Decided against Deadlifts day as I wanted to do them when I fueled up. Ended up doing shoulders instead, but kept rests times around 15 secs for extra pumpage:

14/04/14
OHP
barxlots
40x10
50x8 x4
50x5 - had nothing left

Machine Press (SS Wide/Neutral Grip)
30x10
40x10
45x10 x2

DB Press
22.5x10 x3

Face Pulls
45x10
50x10
60x10 x3
70x10

DB Row
30x10
37.5x10 x3

Lateral raise machine
45x10 x2
50x10 x3

Tricep Pulldown
40x10 x2
50x10 x2

Tricep Extensions
12.5x10 x3 - no rest

Tricep pushdown machine
25x10
30x10 x3

Got bored waiting for nephew, so jumped in on his bicep session

Cable curls (SS Wide and narrow grip)
25x10 x2
30x10

Hammer curls
12.5x10
12.5x8f - tried to get these in while nephew was doing his set on cable curls.. heh, didnt go as planned!

Not bad for an hours session.. Didn't have the strength to push much, but got a lot done!
 
15/04/14

Deadlifts
60xlots
80x10
100x10
130x8 x4

RDL
90x10 x3 (narrow and wide mix)

Back Extensions (narrow and wide variations)
BWxlots
45x10 x2
50x10 x2
70x10 x2 - Back and core fried

Lat Pulldown
56x10 x3

Hah, not much of a back session in there! I do tend to get carried away with back extensions.. :D Will have to throw in some extra back work in on stable base day ;)
 
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Gym is closed tomorrow, so was supposed to be chest and legs day.. turned out to be just legs as the skinny jeans crew checked in and stole all the benches:

Leg Press
120x20
200x10
240x10
290x10 x3 - getting a slight twinge in adductor, near knee when trying to push them out wide.

Leg extensions
65x10
73x10
84x10 x2
91x10

Horizontal Leg Press
84x10
110x10
124x10 x2
133x10

BSS - Spent most of the time watching the bench crew trying to show off on bench and flailing their legs around.
12.5x10
15x10
20x10
25x10
30x6

Looks like my dodgy adductor pain is back and somehow my wrist still hurts from OHP weeks ago. Quite happy with the BSS though, although gonna be interesting when I wake up tomorrow and try to get out of bed :D
 
21/04/14

Bench
50x10
70x10
90x8 x4
95x6 – wanted to see how far I could push it

Dips
BWx8 x3 – Feel like a right fatty.. What a struggle!

CGBP
70x8 x2 – bailed… Wrist pain!

SA Tricep extensions
12.5x10 x2
17.5x10 x2 – dat burn

DB Curls
17.5x10 – weak broceps
15x10 x3

Fat gripz Hammer curls
12.5 x10 x3
 
Took me a good 5 days to get over the DOMS from the BSS.. Good stuff!

22/04/14

Deadlifts
60xlots
80x10
100x10
120x8
140x6 x4 - I feel like im lifting my hips too high at the start, may need to 'play' around here.
130x6 x2

RDL
100x8 x2
110x8

Back Extensions
BWxlots
45x10
65x10
75x10
80x8 - Trying not to snap here.. works the core goood!
75x8

Lat Pulldowns
56x10 x3

Row machine (SS narrow and wide)
49x10 x3

Wrist started to hurt again while doing BOR and cleans, so stopped them short.
 
Last edited:
24/04/14

OHP
barxlots
40x10
50x10
60x6 x3 - Just not feeling good activation.. just feels heavy :(
50x10 x2

DB Press
22.5x10 x3

Machine Press (SS Neutral/wide/OH shrugs)
40x10 x2
45x6

ISO Db press machine
20x10
25x10 x2

Side raise machine
40x10
45x10
50x10

Face Pulls
40x10
50x10
60x10
65x10 x2

DB Row
40x10 x2
45x8

Cable Row machine
90x10
100x10
110x10 x3


Pretty disappointed with OHP at the moment.. Eversince I hurt my back doing, I just can't get good activation and when I go heavy, my back starts to hurt (weird, I know!)
 
Spent the day flossing my shoulders before going gym and damn, it's made such a difference.. Especially on OHP! Managed 85x5 x4 on machine press, then did some DB press and finally did a few sets between 70 - 75 for triples and singles.

All in all, not a bad day.. Gonna keep at the shoulder flossing as it has its rewards and this is only day 1 :D
 
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