Juggy's back to getting strong!

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.
 
Trying out a diet again (yawn). Weigh 105.8kg as from 03/01/18 so see where I end up 03/02/18ish see what 1 month does. I want 90-95kg so bad but like food too much :-(.
 
Chest this morning

Flat bench

60kgx15
90kgx15
100kgx20
100kgx10 slow bottom to top
110kgx10 stepdown 70kgx10

Incline db

30kgx12
32kgx8
35kgx12
35kgx10

Plate loaded chest press. Every machine like these are different.

Narrow
70kgx12
80kgx10
80kgx8
80kgx8 stepdown 50kgx6

Wide
70kgx10
80kgx10
80kgx10
80kgx6 stepdown 50kgx4

Then to the cable machines just things like flys, hammer incline and hammer press for reps.

My triceps are the weakest link by far but gonna keep it up.
 
Forgot to add my leg session friday!

Legs were sore from squat on Tuesday.

Squat

60kgx10
80kgx4
100kgx10 4 sets

Leg press machine. Not plate loaded, its pin the weight.

5 sets 10-15 reps

Leg extension

4 sets

Ham curl machine

4 sets

Lunges

3 sets with 40kg in total using olympic bar walking up and down gym.
 
Diets going ok at the moment. Badically trying to cut out as much sugar as i can and keep calories under 2000 a day. Most days will be oats/porridge for breakfast with a banana and coffee. Lunch will be fish salad (tuna/pilchards/makrel). On gym days dinner is porridge again for the carbs. Non gym days will be lean beef mince, roast chicken veg, steak and salad. Snacks will be fruit and protein shakes.
 
Nice deadlift and shouder session last night.

Strapless deads

60kgx10
100kgx6
140kgx2
180kgx1
220kgx1 a strapless PR
240kgx1 another PR
140x10
140x8

Shoulder machine. Awesome machine but have to put a lot of plates on it (well i do ;-) )

40kg each side 15
60kg each side 12
80kg each side 10
100kg each side 10
Front and side raises with 10kg db’s
60kg each side 10
Front and side raises
40kg each side 20
Front and side raises

Shrugs 100kg 15 rep
140kg 15
140kg 15
140kg 15

Weighed myself this morning. Gone from 105.8 to 103.9. Diets boring but gonna try and stick it, lots of cardio on exercise bike at the moment.
 
Good upper back session, tons of reps. Then legs on friday.

Squat
60x5
80x4
100x2
120x2
150x2
120x4
120x4
120x4
120x4

Followed by loads of leg press, leg extensions, ham curls and finally lunges.

Chest today
Flat bench barbell
60x20
80x10
100x20
100x10 paused reps
115x5

Followed by chest machines, incline 32.5kg db’s, fly machine,incline machine.

Proper deload month in preperation for heavy weights from Feb. Should be doing deads at 200ish 4x4 or 190 5x5, squats 1205x5 or 1304x4, bench 115 5x5 or 125 4x4. Aiming for 200kg squat and 270kg dead by end of year, 160 bench would be nice but not bothered with that.
 
Still deloading just working on reps and trying to get the muscles rested up a wee bit before stronglifts again. Ribs still hurting on deads, been over a month now, very boring.

Deadlift
70x10
110x8
140x10
140x15
140x12
140x12

Shoulders DB press

32.5x10
35x5
40x5
40x5
32.5x12

40kg db’s is the heaviest i’ve done on shoulders for 10 yearsish! Since well before cancer.

Shoulder machine

40kgx12
60kgx10
80kgx10
80kgx10 stepdown 60kgx6
60kgx9

Shrugs
90kgx15
140kgx15 3 sets get them traps sore.

Upper back Thursday.
 
Back to stronglifts on deads. Last week 190x5x4 last set bumped up to 200x5

Yesterday just wasnt feeling it but grinded out anyway

Deads
70x6
120x5
160x2
190x5x4
195x5

Seated military press

50x12
60x10
70x10
80x6 stepdown 60x8

Shoulder machine for reps and side raises.
 
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