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

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.
 
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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!
 
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!
 
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...
 
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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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