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

He is interested in what I do. When I get in from work he says 'show me what exercises you do daddy', then that is usually followed up with him making up exercises and bouncing round the house like a mentalist!
 
We took our son to a gymnastics class to see if he was interested. He was keen but there weren't any spaces available in the class, and the coach never got back to us.

Maybe we'll get him doing the olympic lifts instead!
 
Legs

Couldnt get on anything in the order i want to to.

Seated leg curl
40kg x 10
50kg x 10
60kg x 8

DB Split Squats
22kg x 8
22kg x 8
22kg x 10
Piece of **** when you've not squatted beforehand! :)

Leg press
130kg x 10
150kg x 10
170kg x 8
Then my right knee started hurting so I sacked it off. :(

Front Squats
bar x 10
40kg x 8
50kg x 8
60xg x 7
40kg x 10
Another extra rep at 60 but I'm not sure how I'm going to increase the weight unless I spend some time practicing power cleans. I struggle cleaning the weight into position.

RDLs
40kg x 10
50kg x 6
I sometimes get pain in the first knuckle of my right little finger which means I can grip the bar so had to stop. :(

I've been practising some of the techniques in Supple leopard and try to spend a lot of time activating my glutes and bracing my core throughout the day. I felt it made a difference on the squats today.

Will do some ab work tonight.
 
I've got some, but haven't needed them recently with dropping back down to low weight. The finger pain was a bit out of the blue today.
 
Yeah, I think I definitely need to dedicate a weekend slot to a home leg session.

I have been/am still refitting my bathroom so weekends are quite hectic at the mo though.
 
Shoulders/Calfs

Probably did more than I needed to but it all fit into an hour.

DB shoulder press
14kg x 8
20kg x 8
24kg x 8
26kg x 5
24kg x 7

BB press
30kg x 8
40kg x 5
40kg x 5
Soooo weeeeak!

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

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

Power cleans (or at least my attempt at them)
40kg x 6, 6, 6

Prone Ys
4kg x 10, 10

Face pull
15kg x 12, 17.5kg x 12, 20kg x 12

Calf raises
80kg x 12, 100kg x 10, 100kg x 9, 80kg x 18
 
Did another deadlift practice session today. Still doesn't feel or look right. Then some front squats. Videos will appear in the form thread at some point.

Deadlifts
7 sets of 70kg x 5/6

front squats
40kg x 5
50kg x 5
60kg x 4
60kg x 3
Didn't push myself, just filming technique.
 
This mornings sesh:

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

Dips
BW x 8
10kg x 8
20kg x 6
20kg x 5
BW x 11

Pec deck
40kg x 12
50kg x 12
50kg x 11

CGBP
40kg x 8
50kg x 8
60kg x 6
60kg x 5

Calf raises (smith)
80kg x 12
90kg x 12
100kg x 12
110kg x 5

Left arm was hurting again afterwards.
 
Don't really want to post this after seeing Steedies 'off' back session.

Back/Abs

Straight arm pulldown
22.5kg x 12
25kg x 12
27.5kg x 9
:(

BB row
40kg x 10
50kg x 10
60kg x 10
60kg x 8
60kg x 6
:(

NG pulldown
40kg x 8
50kg x 8
60kg x 8
75kg x 7
:)

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

Pallof Press
15kg x 10
20kg x 6

Reverse crunch:
3 sets of not many reps

Back extension machine:
3 sets

Left arm still hurts.
 
Today was meant to be legs but my knee and hip both felt **** so did....

Shoulders/calls

DB shoulder press
14kg x 8
20kg x 8
24kg x 8
26kg x 6
24kg x 7

Lateral raises
10kg x 12, 10kg x 12, 10kg x 10

Rear delt raise
6kg x 12, 8kg x 12, 10kg x 10, 6kg x20

Prone Ys
4kg x 11, 11

Face pull
17.5 x 12, 17.20kg x 12, 22.5kg x 12

Calf raises
80kg x 12, 90kg x 12, 100kg x 12

Couldn't get near the one and only barbell today cos 3 guys had it for the whole duration of my workout. :mad:
Tried some seated smith presses but didn't like them.

Not back in the gym now til beginning of sept but will try do do some deadlifts and front squats in the cellar.
 
I dropped off the first page... oh the shame. :(

I spent last week strengthening my bathroom floor and tiling it. Didn't have the time or inclination to train. I did manage some deadlift practice on saturday (see form thread).

This mornings sesh:

Bench
bar x 12
40kg x 6
50kg x 3
60kg x 3
77.5kg x 3
77.5kg x 3
77.5kg x 3
60kg x 13
Work sets are 3 sets of 3 for the next couple of weeks. Up to 80kg next week.

Dips
BW x 8
10kg x 8
20kg x 5
20kg x 5
BW x 7
ugh...

Pec deck
40kg x 12
50kg x 12
50kg x 10

CGBP
40kg x 8
50kg x 8
60kg x 7
60kg x 4

Hanging knee raises
8,8,6

Pallof Press
15kg x 10 both sides
20kg x 10 one side, 6 t'other

Plank
3 sets
 
Tuesday back session:

Straight arm pulldown
22.5kg x 12
25kg x 12
27.5kg x 10

BB row
40kg x 10
50kg x 10
60kg x 10
60kg x 9
60kg x 8

NG pulldown
40kg x 8
50kg x 8
60kg x 8
75kg x 7
70kg x 4 just to make sure I was done.

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

BB curl
30kg x 10
30kg x 7
30kg x 8


Some improvements, some non-improvements.
 
Todays Legs session

Couldnt get on anything in the order i wanted to.... again.

Leg press
100kg x 12
120kg x 12
120kg x 12
120kg x 12
120kg x 12
130kg x 12
140kg x 12
140kg x 12
140kg x 12
150kg x 10
Knee wasn't feeling great when i went in so kept these medium/lightish. Knee felt a bit better by the end.

Seated leg curl
40kg x 10
50kg x 10
60kg x 7
Was about to another set when the BB became available

Front Squats
40kg x 8
50kg x 8
60xg x 2
Grrr... wrist felt like it was gonna snap so sacked these off

RDLs
60kg x 10
60kg x 8
60kg x 7

Smith machine Front Squats (crossed arm grip)
60kg x 5
65kg x 5
70xg x 5

A bit of a disappointing session. Wasn't really vibing it.
 
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