Duvet's 'Trying to be not so lame' Log
- Thread starter duvet77
- Start date
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.
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.
Nice dumbell rows.
thanks... will be hitting the 50s before too long. Thats as heavy as our DBs go.
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
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
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
Caporegime
Y u no squat?
Edit: Ankle?
Edit: Ankle?
Back squat? My back doesn't particularly like it, though I haven't tried it for quite some time.
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.
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
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
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.
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.
Caporegime
Front squats going well mate.
Screw you as well, I want to see Jessica Ennis
Screw you as well, I want to see Jessica Ennis
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.
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
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
