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

duvet77 · 21 Feb 2014 at 13:20

Back

Trapbar deads:
40kg x 6
60kg x 6
80kg x 8, 8, 8
meh... back didnt feel good this morning

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

1 arm DB row
44kg x 8, 8, 8
like a boss... 46 next week

plate loaded machine row
80kg x 10, 10, 9

plate loaded machine pulldown
80kg x 8
100kg x 8, 8, 8

Facepulls
20kg x 12, 12, 9, 10 with different grips

mrthingyx · 21 Feb 2014 at 13:29

Nice rows.

Very nice rows.

LOLz at your trap bar deadliff:row ratio.

Do you even bro? :cool:

duvet77 · 21 Feb 2014 at 13:37

can confirm... do not bro.

I've been neglecting my core again

I wonder if i can get my one arm row stronger than my deads.

duvet77 · 24 Feb 2014 at 11:21

shoulders:

Db press:
10kg x 8
14kg x 8
18kg x 8
24kg x 8, 8, 6

Lat raises:
10kg x 10, 10, 7

Rear delt flyes:
6kg x 10, 10, 14

BB press:
35kg x 10, 8, 8

Facepulls:
20kg - 4 sets with different grips

duvet77 · 26 Feb 2014 at 13:12

Front squats:
bar x 12 x 2
40kg x 5
50kg x 5
60kg x 5
70kg x 5
72kg x 5
70kg x 5
60kg x 5

Paused RDL:
40kg x 10
50kg x 8, 8, 8, 8
back hasn't been great this week, so kept these light.

Deficit BSS:
10kg x 10R/10L, 10R/8L, 10R/6L
I hate you mrthingyx :mad:

Hip thrusts:
40kg x 10, 10, 10

Leg curls:
50kg x 12, 10, 6

mrthingyx · 26 Feb 2014 at 13:53

You love it.

duvet77 · 27 Feb 2014 at 13:33

Not a good sesh today. Didn't get much sleep after 4.30am.

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
80kg x 5, 5, 5
70kg x 7
60kg x 8

DB Bench
32kg x 5, 5, 4, 4

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

CGBP
55kg x 8, 8, 7

duvet77 · 3 Mar 2014 at 13:12

Did train back on friday. Tweaked something in the upper back on chest day so gave it a rest. All better for todays session though.

shoulders:

Db press:
10kg x 10
14kg x 6
18kg x 6
24kg x 8, 8, 7

Lat raises:
10kg x 10, 10, 9

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

BB press:
40kg x 8, 6, 5

Facepulls:
20kg - 6 sets of 12 with different grips

All followed by some ab stuff.

duvet77 · 6 Mar 2014 at 19:42

Tuesday legs

Front squats:
bar x 12 x 2
40kg x 5
50kg x 5
60kg x 5
70kg x 5
75kg x 5
70kg x 5
60kg x 7
40kg x 8

Paused RDL:
40kg x 10
50kg x 8, 8, 8

Deficit BSS:
Not this week

Hip thrusts:
50kg x 10, 9, 8

Leg curls:
50kg x 12, 12, 9

duvet77 · 6 Mar 2014 at 19:44

Today chest:

Bench
bar x 12 x 2
40kg x 6
50kg x 3
60kg x 3
70kg x 3
82kg x 5, 4, 4 rep PB
70kg x 9 rep PB
60kg x 10

DB Bench
32kg x 7, 5, 3, 4

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

CGBP
60kg x 8, 6, 5
I think that might be a rep PB.

mrthingyx · 6 Mar 2014 at 20:05

Bench is working nicely!

duvet77 · 10 Mar 2014 at 13:52

Yeah, its slowly going up.

Skipped friday's back session again, had no sleep the night before.

today's shoulders:

Db press:
10kg x 10
10kg x 10
14kg x 6
18kg x 4
26kg x 8, 6, 6

Lat raises:
12kg x 8, 8, 7

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

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

BB press:
40kg x 8, 8, 6

Prone Ys
2kg x 10, 9, 8

All followed by some ab stuff.. hanging knee raises, pallof press and plank.

duvet77 · 13 Mar 2014 at 19:16

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

duvet77 · 13 Mar 2014 at 19:19

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.

mrthingyx · 13 Mar 2014 at 20:51

I find the fact that your bench volume is greater than your front squat volume ~~amusing~~ disturbing.

duvet77 · 13 Mar 2014 at 21:50

This is the year of the bench!

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:

mrthingyx · 14 Mar 2014 at 06:24

Every year is bench year.

To be fair, my squats haven't improved this year, but my bench has...

duvet77 · 14 Mar 2014 at 13:36

mrthingyx said:
Every year is bench year.

To be fair, my squats haven't improved this year, but my bench has...

well nobody down the pub asks how much you can squat!

duvet77 · 20 Mar 2014 at 19:26

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

duvet77 · 20 Mar 2014 at 19:29

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