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

[duvet77]

Trapbar deads:
40kg x 5
60kg x 5
80kg x 5
100kg x 5, 5, 5
110kg x 5
115kg x 5, 3


Chins:
3, 5, 4, 3, 2
first set pronated grip, rest neutral

1 arm DB row
44kg x 6, 6, 6

plate loaded machine pulldown
50kg x 8
100kg x 8, 7, 7

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

BB curl
30kg x 8, 8, 4

Pallof press
15kg x 10, 10, 10

 

[mrthingyx]

Pow! Nice trap bar work.

 

[duvet77]

Yesterdays shoulders:

Db press:
24kg x 8, 7, 4

Lat raises:
10kg x 10, 10, 8

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

BB press:
30kg x 10, 10, 10

Facepulls:
17.5kg x 12 x 6 sets with different grips

Prone Ys:
2kg x 10, 10, 10

 

[duvet77]

Todays Legs:

Front squats:
bar x 12 x 2
40kg x 5
50kg x 5
60kg x 5
70kg x 5, 4, 3
60kg x 5
40kg x 10

Paused RDL:
40kg x 8
50kg x 8
60kg x 8
70kg x 8, 6
70kg was perhaps to heavy. The pause got shorter and form didnt feel as good.

Deficit BSS:
10kg x 4L-6R, 7L-6R, 5L-3R
(10kg each hand)
****ing LOL. All kinds of leg rape going on.

Hip thrusts:
40kg x 10, 9, 8

Leg curls:
47.5kg x 12, 12, 9

Was totally ****ed by the time I'd done BSS. Had to go get my inhaler!

 

[mrthingyx]

*chuckles*

Nice leg workout.

 

[duvet77]

I'd like to say I enjoyed it, but I'd be lying!

 

[mrthingyx]

Yeah... DBSS do that. They're fricking awesome.

 

[duvet77]

Oops... Fallen behind with my logging.

13/2/14
Chest

An absolutely **** session. Hardly ate anything the day before so had little energy. Was aiming for 85 x 3 x 3 on bench but couldn't even complete the first set!

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
85kg x 2
80kg x 3
70kg x 3
60kg x 10

DB Bench
32kg x 6, 5, 5

Plate loaded chest press
70kg x 8, 7, 5

Dips
BW x 8, 8, 8

CGBP
55kg x 7, 6, 5

 

[duvet77]

14/2/14
Back

Trapbar deads:
40kg x 6
60kg x 6
80kg x 5
100kg x 5, 5, 5, 5
110kg x 5

Chins:
3, 4, 4, 3, 3
first set pronated grip, rest neutral

1 arm DB row
44kg x 7, 7, 6

plate loaded machine pulldown
50kg x 8
100kg x 8, 8, 7

plate loaded machine row
80kg x 9, 9, 7

Pallof press
15kg x 10, 10, 10

 

[mrthingyx]

Yuck. I loathe working out when u derfed. This is why I permanently bulk.

 

[duvet77]

Yeah, I won't be making that mistake again.

 

[duvet77]

Todays Legs:

Front squats:
bar x 12 x 2
40kg x 5
50kg x 5
60kg x 5
70kg x 5, 5, 5
60kg x 5
40kg x 10

Paused RDL:
40kg x 10
50kg x 10
60kg x 8
70kg x 7
60kg x 7

Deficit BSS:
10kg x 6L/6R, 7L/6R, 5L/5R
(10kg each hand)

Hip thrusts:
40kg x 10, 10, 9

Leg curls:
47.5kg x 12, 12, 12

DBSS really take it out of me... felt awful halfway through the second set and didn't really recover until an hour later!

 

[mrthingyx]

Hehehehehe... yeah - DBSS are horrendous.

The leg pump and size gains from them are just awesome, however.

 

[duvet77]

size gains from them are just awesome, however.

definitely need some of that action.

 

[mrthingyx]

definitely need some of that action.

I remember when I first started doing rear-foot elevated split squats (regular Bulgarian split squats) at the outset of my lifting... whatever it is that I do.

My legs never felt as violated or huge as after 3*8 BSS, and I'm reasonably sure they were responsible for most of the size gains, simply because of the functional overload applied to them during the movement.

Just awesome.

 

[duvet77]

You've got my hopes up now... If i don't need new jeans by summer I will be disappointed!

 

[mrthingyx]

You do realise you have to eat enough, too?

And head for 3/4 sets of 8/10 whilst you're at it.

 

[duvet77]

And head for 3/4 sets of 8/10 whilst you're at it.

I'm working up to that... I refuse to use less than 10kg dumbbells. I will power through and do 3 sets of 10 for you next week.

 

[mrthingyx]

I'm working up to that... I refuse to use less than 10kg dumbbells. I will power through and do 3 sets of 10 for you next week.

That's more like it.

 

[duvet77]

Chesticles:
Much better than last week. Made sure I was well fed.

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
85kg x 3, 3, 2
70kg x 8
60kg x 10
Nearly got 3x3 but not quite. Back to 3x5 next week.

DB Bench
32kg x 7, 6, 3

Dips
BW x 6
5kg x 6
10kg x 6, 6, 6

CGBP
55kg x 8, 8, 7

Dropped the chest press machine so I can put a bit more effort into the dips and CGBP.

Followed by some stretches/mobility stuff and some x-band walks. Not sure what made me decide to do them, I just had an urge.