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

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.
 
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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. :mad: No really improvement from the last shoulder sesh.
 
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LiE said:
Bro, what happened at 28 :p
Looks like 24x8x3 would have been spot on.
Click to expand...

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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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!
 
duvet77 said:
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
Click to expand...

This is my last chest session. More volume on CGBP and dips and drop isolation stuff?
 
obviously not expecting anything amazing to happen in six weeks but 100kg would please me.

Checked out your log. Seems to be 3 straight work sets preceded by a few low rep warm up sets right?
 
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This morning's workout:

Bench
bar x 12
40kg x 6
50kg x 3
60kg x 3
72.5kg x 5
72.5kg x 5
72.5kg x 5
60kg x 8
Increase to 75kg next week

Dips
BW x 8
10kg x 8
20kg x 7
20kg x 6
BW x 9

CGBP
40kg x 8
50kg x 8
55kg x 8
60kg x 6

Crossovers
7.5kg x some
10kg x some

Calf raises (smith)
80kg x 8, 13, 16

Calf raises (leg presss)
150kg x 15, 15, 15
 
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They we ok. The last rep of the last set was pretty slow but I got there.

I was practicing the setup as outlined in supple leopard but I felt like I had too much to think about!
 
Back/Bi/Abs

Straight arm pulldown
22.5kg x 12
25kg x 12
27.5kg x 11
Still can't get that 12th rep! :mad:

BB row
40kg x 10
45kg x 10
50kg x 10
55kg x 10
60kg x 7
Put these earlier in the workout to see how I got on with exra weight. The last set was on the limit of what my lower back could handle.

NG pulldown
40kg x 8
50kg x 8
60kg x 8
70kg x 8
Increase top set next week

Machine row
90kg x some
80kg x some
70kg x some
60kg x some
50kg x some
40kg x some
A sort of half hearted, half arsed drop set.

1 arm cable row
30kg x 8
35kg x 8
40kg x 8
45kg x 5 messy reps

BB curl
30kg x 10
30kg x 7
30kg x 5

Pallof Press
10kg x 10
15kg x 10
20kg x 10

Reverse crunch:
3 sets of 11

Not a great session, I lost my mojo halfway through.
 
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Legs

Front Squats
bar x 10
40kg x 8
50kg x 8
60xg x 6
40kg x 15

managed an extra rep. Whoop. :rolleyes:

RDLs
40kg x 10
60kg x 10
60kg x 10
60kg x 10
Plus 10kg from last time. Didn't feel too bad on the ol' back.

Seated leg curl
40kg x 10
50kg x 10
60kg x 5

DB Split Squats
22kg x 8
22kg x 8
22kg x 7
one more rep than last time.

Planks
3 sets

For the second week running my leg session has totally ****ed me over. I got a headache during split squats again and couldn't finish the session... I'd normally chuck in some leg presses at the end.
 
14stone dead when I got weighed this morning.

Shoulders/Calfs

DB shoulder press
14kg x 8
20kg x 8
24kg x 8
26kg x 5
Dropped from 28s to 26s as the 28s were clearly too heavy. Still, 26kg was so much easier when I was only doing 22kg the set before!

Lateral raises
10kg x 12
10kg x 12
10kg x 11

Rear delt raise
6kg x 12
8kg x 12
10kg x 8

Cable lateral
2.5kg x 12
3.75kg x 12
5kg x 11R, 10L

BB press
30kg x 8
30kg x 8
30kg x 6
Not done these for at least a year.

Face pull
12.5kg x 12
15kg x 12
20kg x 12

Calf raises
I suppose the phrase 'not even once' is appropriate here... couldn't be arsed.

Going to change my shoulder routine slightly for next time to be something like:

DB shoulder press
BB press
lateral raise (not sure whether cable or dumbbell)
rear delts
facepull
prone Ys
 
This morning's workout:

Bench
bar x 12
40kg x 6
50kg x 3
60kg x 3
75kg x 5
75kg x 5
75kg x 4
60kg x 10
Not really sure what to record my reps as for this, my spotter was a bit too 'hands on'. I got 3 sets of 5 but he definitely assisted the very last rep, possibly more. Will probably repeat 75kg next week.

Dips
BW x 12
BW x 10
BW x 9
BW x 8
BW x 7
Forgot my dip belt. :(

CGBP
40kg x 8
50kg x 8
55kg x 8
60kg x 5
Left arm started hurting during this. I did some DIY yesterday that involved a lot of screwing.

Pec deck
40kg x 12
50kg x 12
50kg x 7

Calf raises (smith)
60kg x 12
70kg x 12
80kg x 12
90kg x 12
I messed up my maths on these! I thought I'd started at 80kg but after the second set I remembered the smith bar doesn't weight 20kg!
 
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Back/Bi/Abs

Straight arm pulldown
22.5kg x 12
25kg x 12
27.5kg x 12
Done with bar instead of rope

BB row
40kg x 10
50kg x 10
60kg x 10
60kg x 8
60kg x 7

NG pulldown
40kg x 8
50kg x 8
60kg x 8
75kg x 5

1 arm cable row
30kg x 8
35kg x 8
40kg x 8
45kg x 8L/7R

BB curl
EZ+20kg x 10
EZ+20kg x 8
EZ+20kg x 6

Pallof Press
12.5kg x 10
15kg x 10

Reverse crunch:
15, 14, 10

Planks:
3 sets

Not bad; managed a bit more on BOR, pulldowns and cable row.
 
No, proper gym... except it's not a proper gym, but you know what I mean.

I do have a high/low pulley in my cellar, but it isn't particularly good. I had to chop the top off to fit it in!

I don't really enjoy training at home.
 
I would enjoy it if i had a decent set up and it was a bit more isolated from the family.

As it is, the ceiling is too low, ventilation is poor, and my son doesn't give me a minutes peace!
 
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