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

[duvet77]

cheers, will have a look

 

[LiE]

Sorry I should have said - this in isolation won't give you the best strength gains. I was cranking out some decent weights/volume after my main bench press, which helped. CGBP is great.

Log part 2 is where you want to look, towards the end.

 

[duvet77]

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

This is my last chest session. More volume on CGBP and dips and drop isolation stuff?

 

[duvet77]

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?

 

[duvet77]

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

 

[LiE]

Looks good, how did those 72.5s feel?

 

[duvet77]

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!

 

[GSVBagpuss]

This is an interesting read for me - you're better than me at bench and shoulder press, but I am better at tricep stuff. So, I'm taking that as a prompt to do more shoulder work (and flexibility) to improve me bench when I did think my triceps were the weak point. so thanks for the log!

To be fair, I just need to bench more!

 

[duvet77]

I find it hard to believe I'm better than anyone at bench!

 

[GSVBagpuss]

Don't worry, my legs beat yours I've done 70 x 5 once, but struggling to get over 65 at the moment. I sense flexibility might be an issue so will see how tonight goes after some stretching...

 

[duvet77]

I don't have legs... just some funny stick things with feet on the end!

 

[duvet77]

Back/Bi/Abs

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

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.

 

[duvet77]

Legs

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

managed an extra rep. Whoop.

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.

 

[mrthingyx]

Hehehehehe... headaches during split squats? Sounds familiar.

 

[Delvis]

I presume you're drinking during your workout....ie, something like a litre at least?

 

[duvet77]

yeah, I drink before and during.

a couple of pints of real ale.

 

[Delvis]

Well at least it's a real drink.

 

[duvet77]

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

 

[duvet77]

Just spent a bit of time filming some dodgy deads and squats. Might post them up at some point if I'm feeling brave.

 

[duvet77]

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!