Duvet's 'Trying to be not so lame' Log
- Thread starter duvet77
- Start date
Todays was meant to be chest but couldn't get the barbell as usual so did back. There's a group of 3 who get the BB then do about 20 sets each; its starting to **** me off.
Back/Bi
Straight arm pulldown
22.5kg x 12
25kg x 12
27.5kg x 12
1 arm cable row
30kg x 8
35kg x 8
40kg x 8
45kg x 10L/9R
NG pulldown
40kg x 8
50kg x 8
65kg x 8
75kg x 7
70kg x 5
BB row
40kg x 10
50kg x 10
60kg x 9
lower back wasn't good this morning so sacked these off and went onto...
Machine row
70kg x 8
75kg x 8
80kg x 8
85kg x 8
90kg x 7
BB curl
30kg x 10, 10, 7
Pinwheel curls
12kg x 10, 8
Back extension machine:
2 sets
Was pretty pleased with that. I improved on most things.
Back/Bi
Straight arm pulldown
22.5kg x 12
25kg x 12
27.5kg x 12
1 arm cable row
30kg x 8
35kg x 8
40kg x 8
45kg x 10L/9R
NG pulldown
40kg x 8
50kg x 8
65kg x 8
75kg x 7
70kg x 5
BB row
40kg x 10
50kg x 10
60kg x 9
lower back wasn't good this morning so sacked these off and went onto...
Machine row
70kg x 8
75kg x 8
80kg x 8
85kg x 8
90kg x 7
BB curl
30kg x 10, 10, 7
Pinwheel curls
12kg x 10, 8
Back extension machine:
2 sets
Was pretty pleased with that. I improved on most things.
Conservative session this morning as my shoulder has been feeling iffy
Bench
40kg x 8
60kg x 8, 8, 8
DB Bench
30s x 5, 5, 5, 5, 4
Pec deck
40kg x 12
50kg x 12
50kg x 11
Dips
BW x 10, 8, 8
CGBP
40kg x 8
50kg x 8
60kg x 5
60kg x 4
Reverse crunches
3x12
Lying leg raise
3x5
Plank
3 sets
Bench
40kg x 8
60kg x 8, 8, 8
DB Bench
30s x 5, 5, 5, 5, 4
Pec deck
40kg x 12
50kg x 12
50kg x 11
Dips
BW x 10, 8, 8
CGBP
40kg x 8
50kg x 8
60kg x 5
60kg x 4
Reverse crunches
3x12
Lying leg raise
3x5
Plank
3 sets
Failed miserably trying to set a bench PB on saturday. To be fair my shoulder is ****ed... couldn't even shoulder press the 14s this morning.
Went to Brum and met up with some guys who all were all doing the powerlifts. I felt a bit lame doing my front squats and sitting out deadlifts.
I did manage a front squat PB of 85kg though. Whoop.
Today was shoulders. Couldn't do pressing so did:
cable lateral raises
DB lateral raises
front raises
rear raises
prone Ys
Facepulls.
Just realised I forgot shrugs.
I'm getting a few aches and pains recently so going to do some lower weight/higher rep work for a few weeks. Or should I say even lower weight!
Went to Brum and met up with some guys who all were all doing the powerlifts. I felt a bit lame doing my front squats and sitting out deadlifts.
I did manage a front squat PB of 85kg though. Whoop.
Today was shoulders. Couldn't do pressing so did:
cable lateral raises
DB lateral raises
front raises
rear raises
prone Ys
Facepulls.
Just realised I forgot shrugs.
I'm getting a few aches and pains recently so going to do some lower weight/higher rep work for a few weeks. Or should I say even lower weight!
That's a good front squat: be proud of it. It's far more important than bench, anyway.
Thanks.
Well I've slipped a bit the last couple of weeks, but usually band dislocations and some lacrosse ball stuff. I've not finished reading supple leopard yet, but hopefully I'll throw some other stuff into the mix.
Tuesdays Legs session. A bit if a change of pace with generally lower weight and high reps.
Front Squats
40kg x 12, 12
RDLs
40kg x 12, 12, 12
Leg press
100kg x 12
120kg x 12
140kg x 12
160kg x 12
180kg x 8
Seated leg curl
40kg x 12
45kg x 12
50kg x 12
Bulgarian split squat
14kg x 8, 6
I really struggle getting into a good position with these and had all sorts of balance issues. I'm fine with vanilla split squats.
Hanging knee raises
8, 8, 6
Lying leg raises
6, 6, 6
Plank
3 sets
Fairly easy session. Will be upping the weight on most things
Front Squats
40kg x 12, 12
RDLs
40kg x 12, 12, 12
Leg press
100kg x 12
120kg x 12
140kg x 12
160kg x 12
180kg x 8
Seated leg curl
40kg x 12
45kg x 12
50kg x 12
Bulgarian split squat
14kg x 8, 6
I really struggle getting into a good position with these and had all sorts of balance issues. I'm fine with vanilla split squats.
Hanging knee raises
8, 8, 6
Lying leg raises
6, 6, 6
Plank
3 sets
Fairly easy session. Will be upping the weight on most things
Chest/tri/front squats
I'm increasing the frequency of front squats to at least twice per week.
Bench
40kg x 6
50kg x 12, 16(f)
Front squats
42.5kg x 12, 12
DB Bench
20s x 12, 13(f)
Cable crossover
7.5kg x 12, 10(f)
Dips
BW x 8, 8, 8
CGBP
40kg x 12, 9(f)
one arm cable extension
5kg x 15(f), 12(f)
Quite enjoyed the higher reps
I'm increasing the frequency of front squats to at least twice per week.
Bench
40kg x 6
50kg x 12, 16(f)
Front squats
42.5kg x 12, 12
DB Bench
20s x 12, 13(f)
Cable crossover
7.5kg x 12, 10(f)
Dips
BW x 8, 8, 8
CGBP
40kg x 12, 9(f)
one arm cable extension
5kg x 15(f), 12(f)
Quite enjoyed the higher reps
Todays back session:
Straight arm pulldown
25kg x 12, 12, 10(f)
1 arm cable row
30kg x 12
32.5kg x 12, 17(f)
NG pulldown
50kg x 12, 12, 14(f)
machine row
70kg x 12, 12, 14(f)
pinwheel curls
10kg x 12, 12, 20(f)
BB curl
20kg x 15, 12(f)
Some of those were too light.
If I find time tomorrow ill do front squats, bench and deadlifts.
Straight arm pulldown
25kg x 12, 12, 10(f)
1 arm cable row
30kg x 12
32.5kg x 12, 17(f)
NG pulldown
50kg x 12, 12, 14(f)
machine row
70kg x 12, 12, 14(f)
pinwheel curls
10kg x 12, 12, 20(f)
BB curl
20kg x 15, 12(f)
Some of those were too light.
If I find time tomorrow ill do front squats, bench and deadlifts.
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Today's Legs session.
Leg press
100kg x 12
120kg x 12
140kg x 12
160kg x 12
180kg x 12
Front Squats
45kg x 12, 12
RDLs
45kg x 12, 12, 12
Seated leg curl
40kg x 12
45kg x 12
50kg x 12
Bulgarian split squat
14kg x 8, 8
Hanging knee raises
8, 7
Reverse crunches
8, 7
Plank
3 sets
Abs were feeling a bit weak today
Leg press
100kg x 12
120kg x 12
140kg x 12
160kg x 12
180kg x 12
Front Squats
45kg x 12, 12
RDLs
45kg x 12, 12, 12
Seated leg curl
40kg x 12
45kg x 12
50kg x 12
Bulgarian split squat
14kg x 8, 8
Hanging knee raises
8, 7
Reverse crunches
8, 7
Plank
3 sets
Abs were feeling a bit weak today
Chest/tri/front squats
Bench
40kg x 6
55kg x 12, 15(f)
Front squats
47.5kg x 12, 12
Starting to get quite hard
DB Bench
22s x 12, 15(f)
Cable crossover
7.5kg x 12, 13(f)
Dips
BW x 9(f), 8(f), 7(f)
CGBP
40kg x 12, 10(f)
one arm cable extension
5kg x 13(f), 11(f)
Bench
40kg x 6
55kg x 12, 15(f)
Front squats
47.5kg x 12, 12
Starting to get quite hard
DB Bench
22s x 12, 15(f)
Cable crossover
7.5kg x 12, 13(f)
Dips
BW x 9(f), 8(f), 7(f)
CGBP
40kg x 12, 10(f)
one arm cable extension
5kg x 13(f), 11(f)
Todays back session:
Straight arm pulldown
25kg x 12, 12, 11(f)
1 arm cable row
35kg x 12, 12, 13(f)
NG pulldown
55kg x 12, 12, 10(f)
machine row
75kg x 12
70kg x 10, 10(f)
pinwheel curls
12kg x 12, 12, 18(f)
BB curl
30kg x 10, 7(f)
Still in high rep mode.
Wanted to give t-bar row another go instead of machine row, but couldnt get the BB when I needed it.
If i can get my lazy ass down to the new gym I'll have better equipment to do more manly exercises.
Straight arm pulldown
25kg x 12, 12, 11(f)
1 arm cable row
35kg x 12, 12, 13(f)
NG pulldown
55kg x 12, 12, 10(f)
machine row
75kg x 12
70kg x 10, 10(f)
pinwheel curls
12kg x 12, 12, 18(f)
BB curl
30kg x 10, 7(f)
Still in high rep mode.
Wanted to give t-bar row another go instead of machine row, but couldnt get the BB when I needed it.
If i can get my lazy ass down to the new gym I'll have better equipment to do more manly exercises.
Last edited:
Today's Legs session.
Front Squats
50kg x 12, 12 (rep PB)
RDLs
50kg x 12, 12
Leg press
110kg x 12
130kg x 12
150kg x 12
170kg x 9
Got a bit of a twinge in my left knee at that point so stopped. Was half expecting knee trouble after running across a bumpy field with my son on my back at the weekend.
Seated leg curl
40kg x 12
50kg x 12
60kg x 6
40kg x 17
Bulgarian split squat
14kg x 9R/8L, 8R/5L
I hate these.
Hanging knee raises
8, 8, 6
Reverse crunches
10, 10, 10
Plank
3 sets
Front Squats
50kg x 12, 12 (rep PB)
RDLs
50kg x 12, 12
Leg press
110kg x 12
130kg x 12
150kg x 12
170kg x 9
Got a bit of a twinge in my left knee at that point so stopped. Was half expecting knee trouble after running across a bumpy field with my son on my back at the weekend.
Seated leg curl
40kg x 12
50kg x 12
60kg x 6
40kg x 17
Bulgarian split squat
14kg x 9R/8L, 8R/5L
I hate these.
Hanging knee raises
8, 8, 6
Reverse crunches
10, 10, 10
Plank
3 sets
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Chest/tri/front squats
still doing high reps this week and next, then I will increase weight and sets, and lower the reps.
Bench
40kg x 6
60kg x 12, 13(f)
Front squats
52.5kg x 12, 9(f) - Rep PB
DB Bench
24s x 12, 13(f)
Cable crossover
10kg x 12, 9(f)
Dips
BW x 8, 8(f), 7(f)
CGBP
40kg x 12, 11, RP 2
one arm cable extension
5kg x 15, 13(f)
still doing high reps this week and next, then I will increase weight and sets, and lower the reps.
Bench
40kg x 6
60kg x 12, 13(f)
Front squats
52.5kg x 12, 9(f) - Rep PB
DB Bench
24s x 12, 13(f)
Cable crossover
10kg x 12, 9(f)
Dips
BW x 8, 8(f), 7(f)
CGBP
40kg x 12, 11, RP 2
one arm cable extension
5kg x 15, 13(f)
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fridays back session:
Straight arm pulldown
25kg x 12, 11(f), 10(f)
1 arm cable row
37.5kg x 12, 10(f), 10(f)
NG pulldown
55kg x 12, 8, 8(f)
macgyver t-bar row
30kg x 12
40kg x 9, 8, 6
The handle I was using for first set didn't give a great rom so switched to a pair of D handles for the other sets. Made it a lo harder.
BB curl
30kg x 12, 9(f)
pinwheel curls
14kg x 12, 9(f), 10(f)
Some sort of clean (possibly hang power)
40kg x 8, 8, 8
Straight arm pulldown
25kg x 12, 11(f), 10(f)
1 arm cable row
37.5kg x 12, 10(f), 10(f)
NG pulldown
55kg x 12, 8, 8(f)
macgyver t-bar row
30kg x 12
40kg x 9, 8, 6
The handle I was using for first set didn't give a great rom so switched to a pair of D handles for the other sets. Made it a lo harder.
BB curl
30kg x 12, 9(f)
pinwheel curls
14kg x 12, 9(f), 10(f)
Some sort of clean (possibly hang power)
40kg x 8, 8, 8
Today's shoulder session:
First time doing shoulders in a few weeks... I had an acute case of Delvis Shoulder!
Seated DB press
10kg x 10
12kg x 12
14kg x 12
16kg x 9
18kg x 6
A bit of a way off where I was, but didn't feel too bad.
Lateral raises
10kg x 12, 12, 8(f)
Rear raises
6kg x 15, 15, 17(f)
Cable laterals
3.75kg x 12, 12R/8L
Prone Ys
4kg x 10, 10
face pull
15kg x 12
17.5kg x 12
20kg x 11(f)
hang power clean
40kg x 5
45kg x 5
50kg x 5
50kg x 5
Going to try doing the cleans twice per week. I need them to keep up with my front squat, but I could probably do with practicing with just the bar for a while.
First time doing shoulders in a few weeks... I had an acute case of Delvis Shoulder!
Seated DB press
10kg x 10
12kg x 12
14kg x 12
16kg x 9
18kg x 6
A bit of a way off where I was, but didn't feel too bad.
Lateral raises
10kg x 12, 12, 8(f)
Rear raises
6kg x 15, 15, 17(f)
Cable laterals
3.75kg x 12, 12R/8L
Prone Ys
4kg x 10, 10
face pull
15kg x 12
17.5kg x 12
20kg x 11(f)
hang power clean
40kg x 5
45kg x 5
50kg x 5
50kg x 5
Going to try doing the cleans twice per week. I need them to keep up with my front squat, but I could probably do with practicing with just the bar for a while.