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

[Delvis]

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.

I find they help with RDL's anyway, let you concentrate on using your hammies more

 

[duvet77]

I might just add a second leg day at home that is front squats and deadlifts.

 

[mrthingyx]

Ah - my bad. Or rather, your gym's bad. That's horrendous.

If you've got the stuff at home, treat every day as leg day.

It's the only way to fly.. Or rather, walk like John Wayne.

 

[duvet77]

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.

 

[duvet77]

As a bit of fun, would anybody like to spec a shoulder session for tomorrow?

 

[mrthingyx]

As a bit of fun, would anybody like to spec a shoulder session for tomorrow?

I think Steedie had a good one somewhere...

 

[duvet77]

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

 

[duvet77]

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.

 

[duvet77]

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.

 

[mrthingyx]

Tasty... And I loathe chest day.

 

[duvet77]

I'm trying, but I'm still a long way from 100kg bench.

 

[duvet77]

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.

 

[duvet77]

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.
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.

 

[duvet77]

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

 

[Deception]

How long were you doing planks for?

 

[duvet77]

not long... I'm doing them properly... i think.

maybe 20/30 seconds but I don't time.

 

[duvet77]

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.

 

[duvet77]

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.

 

[duvet77]

New gym opening next month, part of my current gym membership but at a bit trickier to get to.

More/better equipment than my current gym plus the chance to bump into Jess Ennis. Will definitely check it out.

 

[duvet77]

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.