Juggy's back to getting strong!

120x5x5 squats went well. I even did a 150 stepdown to 120x5. So 150kg squat is a new record for me. I know theres a 170kg squat in me on a good day as the 150 was quite easy.

Hit up my upper back with some 55kg db rows which i found fairly easy but this gym doesnt go any higher than 55kg dbs. So more reps! 10 each arm is a breeze, might try 10 left, 10 right, 10 left, 10 right though thats prolly cardio!

Front delts are hammered, maybe tendonitus, so sore and grindy :-(.
 
Baaaaah

Warmed up squat

60x10
80x6
120x5
120x5
120x5
120x5
170 FAIL :-(
120x5

44kg lunges (22kg in each hand)

4 sets of 12 rep (6each leg)

Db row

30kg x 20 each arm
55kg x 12 each arm
55kg x 12 each arm
55kg x 12 each arm
55kg x 12 each arm

Seated cable row

Narrow grip 3 sets of 15
Wide grip 3 sets of 12

Done calfs inbetween sets on the cable row so 6 sets 10-15 reps

Somehow rocketed to 110kg so on a low carb low calorie diet, trying to get as close as possible to 2000 calories, started it monday and its friday today still enjoying it.

Deadlift and bench tonight. Hopefully 170x5x5 deads and probably 110x5x5 bench due to shoulder still paining
 
Deadlift went good

60kg x 10
110kg x 10
170kg x 5
170kg x 5
170kg x 5
170kg x 5
190kg x 5 <== chuffed nearly 1000kg in a set

Db bench press

30kg x 15
42kg x 12
50kg x 5
55kg x 3 stopped at 3 due to delt pulling slightly
50kg x 5 step down to 42kg 6 rep

Flat barbell bench

60kg 20 reps 5 sets

Tricep pull downs on cable machine various grips but went silly heavy maxing out the machine in a little competition :p
 
Bent over row to pull ups

60kg - 12 rep
Pull up - 8
60kg - 15 rep
Pull up - 8
60kg - 15 rep
Pull up - 6
60kg - 15 rep
Pull up - 5

Db row to 30kg ez bar curls

40kg db - 10 each arm
30kg curl - 12 rep
50kg db - 10 each arm
30kg curl - 12 rep
50kg db - 10 each arm
30kg curl - 12 rep
55kg db - 10 each arm

Seated cable row, loads of grips and reps!

Doing a lot more upper back for a while seeing as front delts are pain.
 
Squat tonight. Unsure whether to do 5x5 on 120 or try 5x8 on 100. I think i'll feel the burnnnnn more with the later. It will then be lunges, probably 22kg in each hand, then calfs. Probably add some bicep or tricep to bulk up the session.
 
Squat went as planned:

60kg x10
100kg x 8
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Lunges were hard

22kg in each hand

6 reps each leg
6 reps each leg
5 reps each leg
5 reps each leg

Calf machine

5 sets 12-20 reps each set

Skull crushers

30kg x 12
30kg x 12
35kg x 10
35kg x 10

Tricep pull downs

2 different bars 10-12 rep range
 
Dropped from 110kg to 104kg in around 2 1/2 weeks through strictish low fat/calorie diet. Feel better for it. 95kg is getting closer each day :-).

Last night was squat

70x10
120x5x5

Lunges

22kg db in each hand 4 sets of 12 rep

Calf machine

5 sets of 15 rep

Barbell row

80x10
90x5x5

Db row
55kg 10 reps each arm 4 sets

Cable machine rows

3 different bars/grips 9 sets in all

Deadlift and bench tomorrow
 
Squats yesterday

60kg 10
80kg 10
120kg 5
125kg 5
125kg 5
125kg 5
125kg 5

Lunges 22kg db in each hand 4 sets of 6 reps each leg

Db press

32kg 15
50kg 5
50kg 5
46kg 6
46kg 6
46kg 3 step down 32kg 8

Calf lifts (tip toe while holding weight)

110kg 12-15 reps 5 sets

Narrow decline smith bench

5 sets 15 reps
 
Shoulders knackared all the time, pretty certain its a rotator partial tear so resting it slightly by not shoulder pressing, lat pull, pull ups, raises, incline press and maybe flat bench.
 
Good good session today.

Deadlift

60kg x 10
100kg x 10
140kg x 1
180kg x 5
180kg x 5
200kg x 1 stepdown to 180 x5
180kg x 5
180kg x 5

Bent over row

60kg x 15
80kg x 10
70kg x 12
70kg x 12
70kg x 12
60kg x 20

Db row

50kg x 10 each arm for 4 sets

Cable machine rows 3 different bars 3 sets a piece for reps. Trying to help my shoulder by building up around it.
 
Tried front squat last thursday, i havent got the flex or dexterity to achieve proper form so went on to back squat for reps.

60x10
80x15
80x15
80x15
80x15

Legpress

120x15
140x10
180x10
220x10
260x10
280x10

Was nice doing leg pres, its been a while.

Db press
30x15
46x10
46x8
46x4
32x10

Triceps on smull crushers n
Pully.
 
Sunday squat with tender legs from thursday.

Back squat

60x10
80x10
125x5
125x5
125x5
80x10

Lunges

22kg in each hand 4 sets of 12 rep

Calfs holding 100kg barbell doing tip toes for 5 sets of 10

Decline bench

50kg 5 sets of 15 reps

Bicep

Seated ez bar curl then cable machine.

Shoulder seems to be getting better, cant wait till i can hit the flat bench on the bar again!
 
Squats

60x10
80x2
125x5
125x5
125x5
125x5
125x5

Its too hard to keep up 125x5x5 so probably drop back to 120.

Lunges 4 sets with 22kg in each hand 10 reps.

Lat pull and machine row narrow grip for reps. Narrow lat pull and wide machine row for reps. Then cable row machine 3 diff bars 3 sets each bar ao 9 sets
 
Defo getting there. Benched 150kg for a nice clean rep, squat still sucks though. Been doing leg press and worked upto 380kg on that. Cant wait to hit 200kg on squat. Working on accessories a lot like leg extension, calf raises, hamstring curls and leg press.

At the mo my personal bests are

Bench 150kg
Deadlift 250kg
Squat 165kg
Clean and press a pathetic 80kg
Leg press 380kg
 
Man its been a while since update! No progress in max’s yet, though I managed 150kg squat for 3 nice deep reps so my squats slowly getting better.

Been plagued with light injuries/pain. Shoulders, knees and hips mainly. Had a weird injury while deadlifting. As I pulled up on my 4th set of 200kgx4 there was an audible crack/tear from my rib area. Hurt for 2 days but seems ok now so light deads for abit.

Going for reps at the moment with everything now 8-12 reps maybe 15 depending on area. Going back to 5x5 or 4x4 in a few month when fully recovered.
 
Light deads for reps felt really really good. Was worried with my rib pain but was nice.

Deadlift

60kgx10
100kgx10
150kgx10
150kgx10
150kgx10

Paused deads

3 sets of 7x100kg

Then hit shoulder machine up for some heavy reps, plenty of supersets.

Shrugs 120kg 5 sets of 10-15 rep

Side raises 10kg plate each hand 5 sets 5 reps

Front raise 20kg bar 5 sets 10 reps.

My gym has an awesome powerlift room now, 2 power racks, olympic deadlift weights and platform, plate loaded chest,shoulder and back machines. Its always quiet in there too.
 
Pretty good upper back session last night.

Bent over barbell row

60kgx15
80kgx15
100kgx12
100kgx12
100kgx12

Plate loaded lat pull

Warmed up then did 3 heavy sets (55kg each side) for 10-12 rep, stepdown to 40kg last set on wide overhand. Then narrow reverse grip same as overhand.

Db rows

50kg 10 reps each arm
55kg 10 reps each arm
55kg 10 reps left, 10 right, 10 left, 10 right hot damn!

Lat pull behind and infront light loads of reps.
 
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