Duvet's 'Trying to be not so lame' Log
- Thread starter duvet77
- Start date
Structure is pretty important.
For a minute I thought you meant pelvic floor exercises. Have you seen those dumbbells women can get for their pelvic floor?!
I hadn't. But now I'm trying to resist the urge to google them at work...
Soldato
Searched, don't think they exist 
Couldn't train thursday or friday due to wife having to go into hospital and me having to be fulltime dad/house husband for a couple of days! Back on it today though.
Bench
bar x 12
40kg x 8
50kg x 8
60kg x 8
72.5kg x 8
plus 2.5kg from last week
Pec Dec
40kg x 14 (oops, forgot to stop at 12)
50kg x 12
60kg x 8
Inc DB
22kg x 8
24kg x 8
26kg x 5
plus 2kg from last week
Dips
BW x 8
10kg x 8
20kg x 6
20kg x 5
CGBP
40kg x 12
45kg x 12
50kg x 10
Skullcrushers
EZ bar + 20kg x 12
EZ bar + 20kg x 9
EZ bar + 20kg x 8
Calf raises (smith)
80kg x 12, 12, 14
Not a bad session; minor improvements for the most part.
Bench
bar x 12
40kg x 8
50kg x 8
60kg x 8
72.5kg x 8
plus 2.5kg from last week
Pec Dec
40kg x 14 (oops, forgot to stop at 12)
50kg x 12
60kg x 8
Inc DB
22kg x 8
24kg x 8
26kg x 5
plus 2kg from last week
Dips
BW x 8
10kg x 8
20kg x 6
20kg x 5
CGBP
40kg x 12
45kg x 12
50kg x 10
Skullcrushers
EZ bar + 20kg x 12
EZ bar + 20kg x 9
EZ bar + 20kg x 8
Calf raises (smith)
80kg x 12, 12, 14
Not a bad session; minor improvements for the most part.
Caporegime
Out of interest, what bench is at the gym? You may need to do a BennyC and squat from the bench!
Caporegime
Some have catches on the back. I think Benny basically sat on the bench where you head would go and squat 'up' then go from there 
Man of Honour
"Squatting from the bench" club member checking in.
You have no excuses, nothing could possibly be more awkward than the setup I have to deal with!
You have no excuses, nothing could possibly be more awkward than the setup I have to deal with!
lol... I'm not making excuses, i don't believe i can front squat from this bench...
http://www.menshealth.co.uk/community/forums/thread/1497713
NB. that isn't me in that thread, i just googled and it was the first thing i found.
I'd rather clean the BB into position, even if it limits the weight I can use.
http://www.menshealth.co.uk/community/forums/thread/1497713
NB. that isn't me in that thread, i just googled and it was the first thing i found.
I'd rather clean the BB into position, even if it limits the weight I can use.
Back/Bi/Abs
Straight arm pulldown
22.5x12
25x12
27.5x11
1 arm cable row
30x8
35x8
40x8
45x8L, 6R
Move this earlier in the routine but it didn't make it any easier.
NG pulldown
40x8
50x8
60x8
70x7.8
Machine row
50x10
70x10
90x8
90x7
90x7
90x6
BB row
40x12
45x12
50x10
These didn't feel too bad on the lower back today. Spent a bit of time stretching the hammies before hand and between sets, and practiced getting into a good position. When I'm confident I can progress on them without risk to my back I'll move them towards the front of the session.
BB curl
30x10
30x6
Couldn't be bothered to do a third set.
Hanging knee raise: 8,8,7
Overhead squat: 20kgx10
Didn't mobilise my hips prior to these so got a twinge in left hip. Ran out of time so only did the one set.
Straight arm pulldown
22.5x12
25x12
27.5x11
1 arm cable row
30x8
35x8
40x8
45x8L, 6R
Move this earlier in the routine but it didn't make it any easier.
NG pulldown
40x8
50x8
60x8
70x7.8
Machine row
50x10
70x10
90x8
90x7
90x7
90x6
BB row
40x12
45x12
50x10
These didn't feel too bad on the lower back today. Spent a bit of time stretching the hammies before hand and between sets, and practiced getting into a good position. When I'm confident I can progress on them without risk to my back I'll move them towards the front of the session.
BB curl
30x10
30x6
Couldn't be bothered to do a third set.
Hanging knee raise: 8,8,7
Overhead squat: 20kgx10
Didn't mobilise my hips prior to these so got a twinge in left hip. Ran out of time so only did the one set.
Legs
Front Squats
bar x 10
40kg x 8
50kg x 8
60xg x 5
40kg x 15
Those 15 reps wiped me out despite the low weight.
RDLs
40kg x 10
50kg x 10
50kg x 10
50kg x 10
No back pain this time. Pretty ****ed by this point.
Seated leg curl
40kg x 10
50kg x 10
60kg x 6
DB Split Squats
22kg x 8
22kg x 8
22kg x 6
No knee pain this time but totally ****ed by this point.
Not sure why but that workout totally ****ed me over, more so than I can previously recall. I got a massive headache half way through the session so didn't even do everything I wanted to.
Front Squats
bar x 10
40kg x 8
50kg x 8
60xg x 5
40kg x 15
Those 15 reps wiped me out despite the low weight.
RDLs
40kg x 10
50kg x 10
50kg x 10
50kg x 10
No back pain this time. Pretty ****ed by this point.
Seated leg curl
40kg x 10
50kg x 10
60kg x 6
DB Split Squats
22kg x 8
22kg x 8
22kg x 6
No knee pain this time but totally ****ed by this point.
Not sure why but that workout totally ****ed me over, more so than I can previously recall. I got a massive headache half way through the session so didn't even do everything I wanted to.
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Got ass doms today.
DB shoulder press
14kg x 12
20kg x 8
24kg x 8
28kg x 3
24kg x 7
Lateral raises
8kg x 12
10kg x 12
12kg x 9
Rear delt raise
6kg x 12
8kg x 12
8kg x 11
Cable lateral
2.5kg x 12
3.75kg x 12
5kg x 12R, 10L
Prone Ys
4kg x 9, 8
Face pull
10kg x 12
15kg x 12
20kg x 12
Calf raises
80kg x 12
80kg x 12
60kg x 13
Planks
3 sets
Then some unscheduled BB curls: 20kg x 25
Sooooooooooo hot in the gym this morning.
No really improvement from the last shoulder sesh.
DB shoulder press
14kg x 12
20kg x 8
24kg x 8
28kg x 3
24kg x 7
Lateral raises
8kg x 12
10kg x 12
12kg x 9
Rear delt raise
6kg x 12
8kg x 12
8kg x 11
Cable lateral
2.5kg x 12
3.75kg x 12
5kg x 12R, 10L
Prone Ys
4kg x 9, 8
Face pull
10kg x 12
15kg x 12
20kg x 12
Calf raises
80kg x 12
80kg x 12
60kg x 13
Planks
3 sets
Then some unscheduled BB curls: 20kg x 25
Sooooooooooo hot in the gym this morning.
No really improvement from the last shoulder sesh.
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Caporegime
Bro, what happened at 28
Looks like 24x8x3 would have been spot on.
I've been ramping as opposed to doing straight sets. I've previously got 26kg x 8 so increased to 28kg which is too heavy! Probably because I've gone from 18, 22, 26 to 20, 24, 28.
I think I'll do 20, 24, 26 next week.
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Caporegime
Yea, keep the volume down on the warm up sets, save it for the first top set. Then you can drop the weight down after and hit a few more reps.
Purely for egotistical reasons I want to increase my bench 1RM in six weeks for when I have a training meet with some mates.
Would any of the powerlifters care to help me tweak my bench routine for this purpose.
Last time we did this I got 90kg for 1 but as you can see from my log, I tend to do higher rep stuff, and am generally pretty weak!
Would any of the powerlifters care to help me tweak my bench routine for this purpose.
Last time we did this I got 90kg for 1 but as you can see from my log, I tend to do higher rep stuff, and am generally pretty weak!
Caporegime
You could do a 3 week block of 3x5 followed by 3 weeks 3x3. I did that for a while and managed to crank out a good bench PB at the end. Have a read of my log. Need to start lower than your 3RM and 5RM then increase it a little each week.