Duvet's 'Trying to be not so lame' Log

tuesday legs

Front squats:
bar x 12 x 2
40kg x 5
50kg x 5
60kg x 5
72kg x 5
72kg x 5
72kg x 4
60kg x 8
40kg x 6 paused

Paused RDL:
Not this week

Deficit BSS:
10, 6, 6
Right ankle was painful when training left leg. It didn't like being up on the bench.

Hip thrusts:
50kg x 10, 10, 9

Leg curls:
50kg x 12, 12, 10
 
Last edited:
Today chest:

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
82kg x 5, 5, 5 :) increase weight next time
70kg x 11 rep PB

Tried some pin press after but they felt weird.

DB Bench
32kg x 8, 7, 6

Dips
BW x 8
5kg x 8
10kg x 8
15kg x 7
20kg x 5

CGBP
60kg x 8, 5, 5

Probably the best chest session I ever had. Not sure where it came from, I slept awfully last night.
 
This is the year of the bench! :D

I have been pretty **** at training legs but with a bit of consistency it will improve. I can already see and feel a difference on my legs, I just need to keep at it.

I shall deliver a 100kg front squat by the years end.













I hope! :eek:
 
Falling behind with my logging again. Back workout from last Friday, first one for about 3 weeks.

Chins:
5, 5, 4, 4, 4
first set pronated grip, rest neutral

1 arm DB row
46kg x 6, 5, 5

plate loaded machine pulldown
70kg x 8
100kg x 8
105kg x 8
110kg x 6

plate loaded machine row
80kg x 8, 8, 8, 8, 6

standing single arm cable rows
A few sets of not much weight

Facepulls
20kg x a few sets
 
Monday's shoulders:

Db press:
10kg x 10
10kg x 10
14kg x 6
20kg x 3
26kg x 8, 8, 5

Lat raises:
10kg x 12, 10, 8

Rear delt flyes:
6kg x 14, 13, 11

BB press:
40kg x 8, 8, 7

Facepulls:
20kg - 4 sets of 12 with different grips

Prone Ys
2kg x 8, 9, 9

All followed by some ab stuff.. hanging knee raises, reverse crunches
 
Skipped legs on Tuesday. Today chest:

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
85kg x 5, 4, 3 rep PB
70kg x 11
Going to increase the weight and do a few weeks of 3 reps. I'm now getting to the point where I'll be repping weights that were 1RM not that long ago.

DB Bench
32kg x 6, 4, 4
Way down on last week but don't care

Dips
BW x 6
5kg x 6
10kg x 6
15kg x 6
20kg x 6

CGBP
55kg x 8, 8, 6
Lower than last week but I couldn't get back in the rack so picked a weight I knew I wouldn't get stuck under.
 
today's Back workout:

Chins:
6, 5, 5, 3, 2
first set pronated grip, rest neutral

1 arm DB row
46kg x 7, 6, 6

plate loaded machine pulldown
70kg x 8
100kg x 8
110kg x 8, 6
100kg x 7

plate loaded machine row
80kg x 8, 8, 8, 8, 8

Facepulls
20kg x a few sets

standing single arm cable rows
15kg x 12
17.5kg x 12
20kg x 11
 
Monday's shoulders:

Db press:
10kg x 10
10kg x 10
14kg x 6
20kg x 3
26kg x 8, 4, 4
This seemed a lot harder than previously. I think I may have had the bench less upright before.

Lat raises:
10kg x 10, 10, 9

Rear delt flyes:
8kg x 10, 9, 9

BB press:
40kg x 8, 8, 7

Facepulls:
20kg x 12, 12, 12, 12
 
tuesday legs

Leg curls:
50kg x 12, 12, 12

Front squats:
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
75kg x 3, 3, 3
60kg x 9

Paused RDL:
Not this week

Deficit BSS:
8R/6L, 8R/6L, 7R/5L
Struggled with my ankle again

Hip thrusts:
50kg x 10, 10, 9
 
Today chest:

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
87kg x 3, 3, 3 rep PB
70kg x 12
87kg felt so comfortable I had to check I'd added it up right. 90kg next week, which is my current 1RM. Will do a few weeks of 3 reps before going back to 5.

DB Bench
30kg x 8, 8, 8
35kg x 3 just to see if I could. Never pressed the 35s before.

Dips
BW x 6
5kg x 6
10kg x 6
15kg x 6
20kg x 6

CGBP
60kg x 8, 6, 4

single arm cable extension
a few sets for da pump.
 
today's Back workout:

Chins:
7, 5, 4, 4, 2
first set pronated grip, rest neutral

1 arm DB row
46kg x 8, 8, 7
nearly!

plate loaded machine pulldown
80kg x 8
100kg x 8
110kg x 8, 6
100kg x 7

plate loaded machine row
80kg x 8, 8, 8, 8

standing single arm cable rows
15kg x 12
17.5kg x 12
20kg x 12

Hanging knee raises
9, 8, 6

Pallof press
20kg x 8, 8, 8

Planks
4 sets
 
shoulders:

Db press:
10kg x 10
14kg x 6
20kg x 3
26kg x 7, 5, 4

Lat raises:
10kg x 10, 10, 10

Rear delt flyes:
8kg x 11, 10, 10

BB press:
40kg x 8, 8, 8

Facepulls:
20kg - 4 sets of 12

followed by a bit of ab stuff and prone Ys.
 
legs
A bit brief but I felt it.

Leg curls:
machine broke

Front squats:
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
77kg x 3, 3, 3
60kg x 10
slowly going up

Paused RDL:
Not this week

Deficit BSS:
8R/8L, 8R/8L, 8R/5L
Better but my ankle is still giving me grief

Hip thrusts:
45kg x 10, 10, 10

followed by some stretching.

I'm pretty sure I saw Jessica Ennis on my way out.
 
Thanks

I guess it improves your chances if you train where she trains! Though she's preggers at the minute so probably not training much.
 
Indeed Benny!

Today chest:

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
90kg x 2, 3, 2 rep PB
70kg x 11
Not sure why I only go 2 reps on first set and 3 on second. Maybe not enough rest after warmup. Anyway, I guess 90kg isn't my 1RM anymore!

DB Bench
32kg x 8, 6, 5

Dips
BW x 6
5kg x 6
10kg x 6
15kg x 6
20kg x 7

CGBP
55kg x 8, 8, 8

single arm cable extension
5kg x 15, 15

Relatively pleased with how things are going, even if progress isnt particularly fast.
 
Not logged for a while. Been having some shoulder issues so training has been sporadic recently, including a whole week off.

Today chest:

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
87kg x 5, 5, 5, rep PB
70kg x 9
60kg x 8

DB Bench
30kg x 8, 6, 5

Dips
BW x 6
shoulder didn't feel strong so left it there

CGBP
60kg x 6, 7, 6

single arm cable extension
5kg x 18
6.25kg x 15
7.5kg x 8

Front squat
40kg x 6
50kg x 6
60kg x 8, 8, 6

Hip thrusts
40kg x 12, 12, 12
 
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