Do I even lift?

Shoulders! - 19/02/19

OHP
Bar x lots
40x5 x3
50x5 x3
60x3 x5
50x5 x3
40x6 x4

Then proceeded to do my usual superset of Facepulls,cable rows and tricep extensions for a few sets.

It was short session due to just making sure I did OHP with form and played with my stance as per usual haha.

Probably wont see anything ambitious on my first week back!
 
Legs - 21/02

Squats
Bar x 10
60x5 x2
80x5 x2
90x5 x2
100x5 x3
110x5 x3
100x5 x2

BSS
BW x10 x3 - too much quad pump

Horizontal Squats
45x10 x3

Leg extensions (single leg alternating)
21x5 xlots - no rest and til pump

Back extensions
BWxlots x3

RDL
80x10 x3 - just stretching out my hammies and bar was just lying there.. Couldn't resist haha

Surprised myself with squats despite time off, that and was still crippled from Monday haha
 
Chest/Back - 22/02

Bench
40x10 x2
60x5 x2
70x5 x2
80x5 x3
80x3 - too ambitious
70x5 x2

Chest press - wide ss with neutral grip
49x10
49/35 x10
49/35 x10/7 - triceps are fried

BOR
70x8 x3
40x10 x3 - wide grip

Seated rows ss with lat pull downs
45/70 x10 x3

Did a few random single arm cable pulls and tricep extensions but nothing to write about
 
Hammies - 25/02

Deadlifts
60x10
80x5
100x5 x2
110x5 x5
100x5 x3

RDL (wide grip)
60x nope - core was destroyed on deads and could feel lower back pump kicking in.

Single leg curl
15x10 x3

Got bad hamstring cramp and decided to call it a day. Probably did too much on deads for first day.. But felt goood
 
Shoulders - 26/02

OHP
bar x10 x2
40x5 x2
50x5
60x3 x2
70x3 x4
60x3 x3
50x5 - no more in the tank

Shoulder press machine (sitting facing back)
30x8 x6

Facepulls/tricep extensions/single arm row
100/60/80 x10 x3
 
Legs 28/02

Squats
60x10 x2
80x5 x2
100x5 x2
110x3
120x3 x2
130x3 x2
140x3 - new year PB
120x3 x2

BSS
BWx10 x2 - bad adductor cramp.. Right in the groin!

Single leg extensions
21x6 x lots (no rest)


Stopped there as didnt wanna break anything haha
 
Chest/Back

Bench Press
40x10
60x5 x2
70x3 x2
80x3 x2
90x3 x4
100x2 - Couldnt resist a new year pb

Paused bench
60x4 x4

BOR
60x10 x3
70x6 x3

Didn't get much in due to messing around on bench so may add in some wide RDL on deads next week for punishment haha
 
Shoulders 04/03

OHP
Bar x10 x2
40x5 x2
50x3 x2
60x3 x2
70x3 x3
75x2 - Death..
70x3 x2

Shoulder press machine
35x6 - shoulder pump pain
30x10 x3

Facepulls/tricep extensions/cable rows
110/60/85 x10 x3

Feel like crap today and back seems twingy, so decided on shoulders instead of deads.. Still feels like hell
 
Not much of an update this week due to work times, but going for an extra long session tomorrow to make up for it.

Watch this space!
 
Legs - 09/03

Squats
Barx10
60x10
80x5
100x5 x2
110x5
120x3
130x3
140x3
150x2
160x1 - PB
170x1 - Chest dropped a little, but still a PB
140x3 x2

Paused squats
100x3 x5

Not much in terms of workouts and normal volume, but got a new year pb!
 
Shoulders - 10/03

OHP
Barx10 x2
40x5 x2
50x5 x2
60x3 x3
65x3 x2
80x1 - whoops bad maths and was supposed to be 70
85x1 - new year PB
70x3 x3
70x2 - failed on 3rd rep

Shoulder press machine
40x8 x2
45x8 x3

The usual session superset finisher with face pulls and tricep extensions
 
Hammies

RDL warm ups
Barx10
60x8 x2

Deadlifts
80x5 x2
100x5 x2
110x3 x2
120x3 x2
130x3 x2
135x3 x5

Hammy curls
30x12

Back extension
Bwx10
35x10 x3

Lower back pump kicked in.. Guess I need to work on deadlift form and drop the weight.

Will throw in some back exercises tomorrow for stable base day
 
Chest/Back - 14/03

Bench
Barx10
60x8 x2
70x5 x2
80x3 x2
90x3 x4 - feeling too much pressure on elbows
70x5 x3

Paused bench
60x3 x4

Chest press machine
56x8 x4

Neutral grip
42x10 x3

Wide grip RDL ss with BOR
60x10 x3

Seated row machine - (alternate every 5 reps between wide, narrow and neutral grip)
35x15 x4

Facepulls ss with cable rows
100/85 x10 x5

Elbows are feeling weak and aching from deads as the shock when holding the bar it hits the floor has fubared them.. Need to start letting go before it hits.
 
Legs - 18/03

Squats
Barx10
60x5
80x5
100x5
110x5
120x5
130x3
140x3
145x3 x4

Reverse hack squats
140x6 x2
190x6 x3

Single leg extensions
28x6 x5 (no rest between alternating)

Hamstring curl machine
35x15 - x3 it was next to leg extensions haha

Horizontal leg press
56x10 - knee feels iffy from knee cave on squats. So stopped there
 
Shoulders
Barx10
40x8 x2
50x5
60x3 x2
70x3 x3
75x3 - left arm hurting after an accident yesterday
60x5 x3

Face pulls
130x12 x4

Tricep extensions
65x10 x3

Single arm side raises (machine)
45x10
55x10 x3

Really bad pain in elbows and ended up being a bad session..
 
Deception said:
Chest/Back - 14/03

Bench
Barx10
60x8 x2
70x5 x2
80x3 x2
90x3 x4 - feeling too much pressure on elbows
70x5 x3

Paused bench
60x3 x4

Chest press machine
56x8 x4

Neutral grip
42x10 x3

Wide grip RDL ss with BOR
60x10 x3

Seated row machine - (alternate every 5 reps between wide, narrow and neutral grip)
35x15 x4

Facepulls ss with cable rows
100/85 x10 x5

Elbows are feeling weak and aching from deads as the shock when holding the bar it hits the floor has fubared them.. Need to start letting go before it hits.
Click to expand...

Or, lower differently, shouldn't be slamming it down mane

Good numbers though, be interesting to see some videos
 
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