LiE's Log Part 2

LiE · 5 Feb 2013 at 09:59

Going to do Steedies bro workout tonight, with a few changes to suit my gym.

Bench Press - 12, 12, 8, 8, 8
Incline Pause Press - 10, 10, 10, 6 second negs to failure
Cable Flys (superset with dips) - 12 (15), 8 (12), 8 (12)
Cable Pushdowns - 15, 15, 8, 8
Overhead Extensions - 12, 12, 12
Rope Pulldowns (cable kick backs) - 8 (10), 8 (10), 8 (10)
Hammer Curls - 8, 8, 8
21s x3
Straight Bar Pyramid - 15/15/15 x3

You doing the 6 sec neg on every rep or just the last set?

LiE · 5 Feb 2013 at 11:18

Yup, no cheating

I'll be lifting less than pink dumbbells by the end.

LiE · 5 Feb 2013 at 12:32

It's all that hip hinge for bicep curls.

LiE · 5 Feb 2013 at 18:52

Steedie, that workout was pure cardio and burn. Very nice :cool:

21s with 30 second rest are hateful!

Feel really good after that. It's so much less taxing on the body than heavy ass weights.

LiE · 7 Feb 2013 at 08:56

I must be making all kinds of gains doing this pump work. Start of the week weight was 81.7kg, this morning 82.5kg! Dem OAKG gains.

LiE · 7 Feb 2013 at 09:07

Friday

LiE · 7 Feb 2013 at 09:16

Mother of god..

LiE · 7 Feb 2013 at 09:25

Thanks. I won't be able to walk after this.

LiE · 7 Feb 2013 at 09:30

You're an evil man.

LiE · 7 Feb 2013 at 10:16

King Damager said:
HOLY ****...

Dude, you trying to kill him?! xD

kd

Most definitely.

LiE · 8 Feb 2013 at 11:00

I'm going to have to bail on the crazy leg workout. I need my legs to work tomorrow (2 hour dog walk and clearing the garage out in prep for home gym). I'll be doing my normal leg training but going for more volume on squats and keeping it lighter.

LiE · 8 Feb 2013 at 19:12

08/02/13
Quad/TFL rolling + 5WSS (5 way shoulder stretch).

Squats
barxlots
60x10
80x10
100x10 - feeling good, just not used to any squat volume.
120x8 - hip started to fry again

but form looked good. Power was good.
130x8 - hip again, it's only towards the end of the set. Weight easy.
Right hip was fried after this. It only appeared on the last 1-2 reps of a heavier set. Knees were out nicely. I think a week or so without doing much stretching has got me tight.

DBSS
20x8/8
20x10/10
20x10/9 - deep burn.

Reverse offset lunges
12x10/10 x2

Time to get the ball in the hip and get a few good solid stretching sessions on the legs.

LiE · 11 Feb 2013 at 20:23

First training session in the home gym.

Paused Deads
70x8 - RDL
100x3
120x3
150x3
170x3
170x3
190x2
210x2
First time doing these, they are great. I filmed my last 3 sets and they don't look too bad. Need to work on keeping my chest up a little more and lost some tightness on the last 210 rep (was only planning 1). Video below.

Paused Bench
50x8
70x6
90x3
120x1
130x3 - Tougher, getting used to the new setup, will take a few weeks.
82.5x20 - the BW bench press challenge. Wasn't planning it and obviously could do more if I don't tire myself before.

Single Arm DB Rows
49x10/10
49x10/10
49x12/12
Handles are 4kg so couldn't make 50kg.

NG Chins
BWx9
+15x6
+15x6
+15x7

lol at the 210 noises! oooooouuusshh!

LiE · 11 Feb 2013 at 20:35

It was good. My brother trained but he was doing a few different exercises which made things a little tricky. I'm going to get him doing what I do in future

Other than that it was lovely.

Skill:
From First to Last - Note to Self

LiE · 11 Feb 2013 at 20:45

Hopefully it should help me build a better lift from the floor.

LiE · 13 Feb 2013 at 20:41

Squats tonight and my hip was OK sticking to 5s. However, I'd forgotten my lower back was tight from the comp and so during the squats it's been tweaked. Now it's pretty sore, but nothing a bit of soft tissue and heat can't fix. I was planning to do more but teaching my brother to squat took quite a bit of time.

Squats
BARxlots
60x8
80x7
100x6
120x5
140x2
160x5
160x5
160x5 - killer. video below.

DBSS (per leg)
BWx10x3
Stuck with BW and paused for a second at the bottom.

Reverse Offset lunges (per leg)
15x10 x3

Last set of 160x5. Tired and losing some tightness.

LiE · 13 Feb 2013 at 20:52

Yea not pleased with the volume if I'm honest. It's taking ages to get going in the new gym because I'm helping my little bro.

LiE · 14 Feb 2013 at 09:10

Right erector is pretty fried today. Sore and stiff, definitely nuked it! I think it may have been caused by catchers being too low and a strange rerack. Anyway, lots of soft tissue work today and some heat.

LiE · 15 Feb 2013 at 12:54

Chesticle training tonight, hoping it will be better than Monday's.

LiE · 15 Feb 2013 at 19:36

Gains.

Paused Bench Press
BARxlots x2
60x8
80x3
100x1
120x5
125x5
127.5x5 - pretty solid set, video below.

Normal Bench Press
100x8
110x8
110x6+f - died on the 7th rep, not enough rest.

Dips
BWxSome
+20x10
+30x8
+50x6
+50x6

CGBP
70x8
80x8
80x8 - 8th was a grind.

Diamond Push-ups
12, 12, 11+f - face planted, good night sweet triceps.

Some shoulder + chest mobility

Strong sex noises.