Duvet's 'Trying to be not so lame' Log
- Thread starter duvet77
- Start date
Got some logging to catch up on. First up, Mondays Chest/tri/front squats session. This should be shoulders but sacked it off to do the chest session I missed last Friday.
Bench
40kg x 6
65kg x 8, 8, 5
Front squats
62.5kg x 8, 6, 5
DB Bench
28s x 8, 8, 6
Plate loaded chest press
55kg x 8, 6, 4
Dips
10kg x 8, 5, 5
CGBP
40kg x 8
50kg x 7, 4, 4
Wtf... How did an extra 2.5kg make this so much harder?!
one arm cable extension
6.25kg x 13, 10, 6
Bench
40kg x 6
65kg x 8, 8, 5
Front squats
62.5kg x 8, 6, 5
DB Bench
28s x 8, 8, 6
Plate loaded chest press
55kg x 8, 6, 4
Dips
10kg x 8, 5, 5
CGBP
40kg x 8
50kg x 7, 4, 4
Wtf... How did an extra 2.5kg make this so much harder?!
one arm cable extension
6.25kg x 13, 10, 6
Yesterday's back session:
Straight arm pulldown
27.5kg x 12, 8, 7
1 arm DB row
40kg x 8, 8, 9
42 next week
plate loaded machine pulldown
60kg x 8
80kg x 8
95kg x 8, 8, 7
Looks like I'm close to getting one of my lifts up to 100kg lol
plate loaded machine row
40kg x 8
60kg x 8
90kg x 8, 7, 6
some other kind of plate loaded machine row
40kg x 12, 12, 12, 12, 16
BB curl
32.5kg x 8, 8, 4
pinwheel curls
12.5kg x 12, 12, 12
Straight arm pulldown
27.5kg x 12, 8, 7
1 arm DB row
40kg x 8, 8, 9
42 next week
plate loaded machine pulldown
60kg x 8
80kg x 8
95kg x 8, 8, 7
Looks like I'm close to getting one of my lifts up to 100kg lol
plate loaded machine row
40kg x 8
60kg x 8
90kg x 8, 7, 6
some other kind of plate loaded machine row
40kg x 12, 12, 12, 12, 16
BB curl
32.5kg x 8, 8, 4
pinwheel curls
12.5kg x 12, 12, 12
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Todays Chest/tri/front squats session:
Bench
40kg x 6
65kg x 8, 8, 6
Sloooooowly creeping up. Will hit 100kg by 2019 at this rate! Whoop.
Front squats
65kg x 6, 6, 4
This was a half hearted effort. I'd decided before hand that I wasn't going to do them since it would be the third squat session of the week but I couldn't resist. Didn't warm up or mobilise properly though. Still a rep PB.
DB Bench
28s x 8, 8, 8
30s next week
Plate loaded chest press
55kg x 8, 8, 6
Dips
10kg x 8, 5, 5
CGBP
50kg x 6, 4
40kg x 10
Triceps say nooo.
one arm cable extension
Meh.
Most things are slowly going in the right direction.
Bench
40kg x 6
65kg x 8, 8, 6
Sloooooowly creeping up. Will hit 100kg by 2019 at this rate! Whoop.
Front squats
65kg x 6, 6, 4
This was a half hearted effort. I'd decided before hand that I wasn't going to do them since it would be the third squat session of the week but I couldn't resist. Didn't warm up or mobilise properly though. Still a rep PB.
DB Bench
28s x 8, 8, 8
30s next week
Plate loaded chest press
55kg x 8, 8, 6
Dips
10kg x 8, 5, 5
CGBP
50kg x 6, 4
40kg x 10
Triceps say nooo.
one arm cable extension
Meh.
Most things are slowly going in the right direction.
Today's Legs session:
Front Squats
Bar x 10, 10
40kg x 6
65kg x 7, 6, 5
Could have pushed harder on these, none of the sets were to proper failure. Some numpty started taking stuff off the rack as I was re-racking... Nearly took his head off with the bar.
RDLs
60kg x8
65kg x 8, 8, 8
Plate loaded Leg press
100kg x 12
140kg x 12
180kg x 12, 12, 12
Increase next time
Hip thrusts
65kg x 12
70kg x 12, 12
Hanging knee raises
8, 8, 6
Reverse crunches
10, 10, 8
Front Squats
Bar x 10, 10
40kg x 6
65kg x 7, 6, 5
Could have pushed harder on these, none of the sets were to proper failure. Some numpty started taking stuff off the rack as I was re-racking... Nearly took his head off with the bar.
RDLs
60kg x8
65kg x 8, 8, 8
Plate loaded Leg press
100kg x 12
140kg x 12
180kg x 12, 12, 12
Increase next time
Hip thrusts
65kg x 12
70kg x 12, 12
Hanging knee raises
8, 8, 6
Reverse crunches
10, 10, 8
Decent-ish back session today... though most of it was machines so it probably doesn't count.
Straight arm pulldown
27.5kg x 12, 12, 10
1 arm DB row
42kg x 8L/7R, 7, 6
plate loaded machine pulldown
60kg x 8
80kg x 8
95kg x 8, 8, 8
plate loaded machine row
40kg x 8
60kg x 8
90kg x 8, 8, 10
some other kind of plate loaded machine row
60kg x 10, 10, 10, 10, 8
BB curl
35kg x 8, 8, 4
should have just been 32.5 but the bar was already loaded with 35 and i was feeling lazy.
pinwheel curls
15kg x 11, 9, 8
I discovered that we have some 15kg BBs but luckily I've not been using them. Would be gutted to discover my already weak lifts were actualy 5kg lighter than I thought.
Straight arm pulldown
27.5kg x 12, 12, 10
1 arm DB row
42kg x 8L/7R, 7, 6
plate loaded machine pulldown
60kg x 8
80kg x 8
95kg x 8, 8, 8
plate loaded machine row
40kg x 8
60kg x 8
90kg x 8, 8, 10
some other kind of plate loaded machine row
60kg x 10, 10, 10, 10, 8
BB curl
35kg x 8, 8, 4
should have just been 32.5 but the bar was already loaded with 35 and i was feeling lazy.
pinwheel curls
15kg x 11, 9, 8
I discovered that we have some 15kg BBs but luckily I've not been using them. Would be gutted to discover my already weak lifts were actualy 5kg lighter than I thought.
Todays Chest/tri/front squats session:
Bench
40kg x 6
65kg x 8, 8, 9
Front squats
65kg x 8, 8, 6
DB Bench
30kg x 8, 8, 5
Plate loaded chest press
55kg x 8, 8, 9
CGBP
40kg x 12, 12, 11
Dips
BW x 8, 7, 7
one arm cable extension
5kg x 3 sets
Made improvements on the first four exerecises so I'm reasonably pleased.
Bench
40kg x 6
65kg x 8, 8, 9
Front squats
65kg x 8, 8, 6
DB Bench
30kg x 8, 8, 5
Plate loaded chest press
55kg x 8, 8, 9
CGBP
40kg x 12, 12, 11
Dips
BW x 8, 7, 7
one arm cable extension
5kg x 3 sets
Made improvements on the first four exerecises so I'm reasonably pleased.
Today's Legs session:
Front Squats
Bar x 10, 10
40kg x 6
67.5kg x 5, 5, 5, 5, 5
Increase next time
RDLs
60kg x8
67.5kg x 8, 8, 7
Plate loaded Leg press
100kg x 12
140kg x 12
190kg x 8, 8, 8
Hip thrusts
60kg x 12, 12, 12
Hanging knee raises
8, 8, 7
Reverse crunches
10, 10, 8
Front Squats
Bar x 10, 10
40kg x 6
67.5kg x 5, 5, 5, 5, 5
Increase next time
RDLs
60kg x8
67.5kg x 8, 8, 7
Plate loaded Leg press
100kg x 12
140kg x 12
190kg x 8, 8, 8
Hip thrusts
60kg x 12, 12, 12
Hanging knee raises
8, 8, 7
Reverse crunches
10, 10, 8
back session today...
Straight arm pulldown
27.5kg x 12, 12, 8
1 arm DB row
30kg x 8
42kg x 8, 8L/7R, 8L/7R
plate loaded machine pulldown
50kg x 8
80kg x 8
100kg x 8, 7, 6
plate loaded machine row
40kg x 8
60kg x 8
95kg x 8, 8, 7
some other kind of plate loaded machine row
60kg x 12, 12, 11, 10, 9
BB curl
35kg x 8, 7, 4
pinwheel curls
15kg x 10, 9, 9
Pallof press
15kg x 10
20kg x 7
15kg x 10
Straight arm pulldown
27.5kg x 12, 12, 8
1 arm DB row
30kg x 8
42kg x 8, 8L/7R, 8L/7R
plate loaded machine pulldown
50kg x 8
80kg x 8
100kg x 8, 7, 6
plate loaded machine row
40kg x 8
60kg x 8
95kg x 8, 8, 7
some other kind of plate loaded machine row
60kg x 12, 12, 11, 10, 9
BB curl
35kg x 8, 7, 4
pinwheel curls
15kg x 10, 9, 9
Pallof press
15kg x 10
20kg x 7
15kg x 10
Todays Chest/tri/front squats session:
Bench
40kg x 6
70kg x 5, 5, 5, 5, 4
Front squats
70kg x 5, 5, 5, 5, 5 (rep PB)
DB Bench
30kg x 8, 8, 4
Plate loaded chest press
60kg x 8, 7, 6
Dips
BW x 8, 8, 8
CGBP
40kg x 12, 12, 10
one arm cable extension
5kg x 13, 12, 10
Some progression, some regression.
Bench
40kg x 6
70kg x 5, 5, 5, 5, 4
Front squats
70kg x 5, 5, 5, 5, 5 (rep PB)
DB Bench
30kg x 8, 8, 4
Plate loaded chest press
60kg x 8, 7, 6
Dips
BW x 8, 8, 8
CGBP
40kg x 12, 12, 10
one arm cable extension
5kg x 13, 12, 10
Some progression, some regression.
Today's Legs session was a total disaster...
Front Squats
Bar x 10, 10
40kg x 8
72.5kg x 5, 5, 3 (Rep PB)
Pulled something in RHS of lower back. Tried to do some stuff after but it was basically game over for the session. 5 reps at 72kg is a pb though, so thats something.
RDLs
60kg x 12, 8, 8
Plate loaded Leg press
100kg x 12
150kg x 12, 6
Not happening because of back
Hanging knee raises
8, 8, 7
Reverse crunches
10, 10, 10
Plank
3 sets
Front Squats
Bar x 10, 10
40kg x 8
72.5kg x 5, 5, 3 (Rep PB)
Pulled something in RHS of lower back. Tried to do some stuff after but it was basically game over for the session. 5 reps at 72kg is a pb though, so thats something.
RDLs
60kg x 12, 8, 8
Plate loaded Leg press
100kg x 12
150kg x 12, 6
Not happening because of back
Hanging knee raises
8, 8, 7
Reverse crunches
10, 10, 10
Plank
3 sets
I think its my quadratus lumborum that I've strained. Feels a little less sore today.
I muddled through a back workout anyway, but didn't attemp the DB rows.
Straight arm pulldown
27.5kg x 12, 8, 7
plate loaded machine row
40kg x 8
60kg x 8
95kg x 8, 8, 9
plate loaded machine pulldown
50kg x 8
80kg x 8
100kg x 8, 8, 7
some other kind of plate loaded machine row
60kg x 12, 12, 12
40kg x 8, 8, 8 with 3 sec hold of contraction
BB curl
35kg x 8, 6, 5
pinwheel curls
15kg x 10, 10, 10
I muddled through a back workout anyway, but didn't attemp the DB rows.
Straight arm pulldown
27.5kg x 12, 8, 7
plate loaded machine row
40kg x 8
60kg x 8
95kg x 8, 8, 9
plate loaded machine pulldown
50kg x 8
80kg x 8
100kg x 8, 8, 7
some other kind of plate loaded machine row
60kg x 12, 12, 12
40kg x 8, 8, 8 with 3 sec hold of contraction
BB curl
35kg x 8, 6, 5
pinwheel curls
15kg x 10, 10, 10
Yeah - I had a similar-ish problem a couple of months ago, but turned out to be my lat insertion that was very tight.
The physio did suggest lots of rolling, stretching (flat on your back and - with bent knees - lower your legs from side to side, keeping shoulders pinned), as well as some fun lat stretches.
Hope it eases quickly!
The physio did suggest lots of rolling, stretching (flat on your back and - with bent knees - lower your legs from side to side, keeping shoulders pinned), as well as some fun lat stretches.
Hope it eases quickly!
Todays Chest/tri/front squats session:
Bench
40kg x 6
70kg x 5, 5, 5, 5, 6
Increase weight next time.
Front squats
Not today, not given what happened wednesday.
DB Bench
30kg x 8, 5, 4
I was a bit WTF when I managed a lot less reps than last time, then realised I normally give my chest a rest while front squatting which i didn't do today.
Plate loaded chest press
60kg x 8, 8, 9
Increase weight next time
Dips
BW x 10, 9, 8
CGBP
40kg x 12, 12, 12
increase weight next time
one arm cable extension
5kg x 20, 13, 10
Bench
40kg x 6
70kg x 5, 5, 5, 5, 6
Increase weight next time.
Front squats
Not today, not given what happened wednesday.
DB Bench
30kg x 8, 5, 4
I was a bit WTF when I managed a lot less reps than last time, then realised I normally give my chest a rest while front squatting which i didn't do today.
Plate loaded chest press
60kg x 8, 8, 9
Increase weight next time
Dips
BW x 10, 9, 8
CGBP
40kg x 12, 12, 12
increase weight next time
one arm cable extension
5kg x 20, 13, 10