LiE's Log Part 2
- Thread starter LiE
- Start date
Weight this morning is pretty low.. 80.9kg / 178.4lbs
Soldato
Do you just do 3 sets of 10 for assistance work? (2 extra exercises)
Think I will give this a go as of next week
Think I will give this a go as of next week
Generally I stick to 10 if I want to get some nice volume. 5-6 if I want to lift more. 3-4 sets.
Soldato
Cool beans, Cheers mate.
Im not one for posting often but I might post sporadic "log" updates of the typed up excel spreadsheet. Haven't used a specific routine (just did full body 3* a week and worked on form etc) for roughly a year to my lift totals detriment...
Im not one for posting often but I might post sporadic "log" updates of the typed up excel spreadsheet. Haven't used a specific routine (just did full body 3* a week and worked on form etc) for roughly a year to my lift totals detriment...
Soldato
Also for set 3 do you do as many sets as you can to failure on squat etc? Cheers.
Printed program, as of monday time to get dem strength gains ;p
Printed program, as of monday time to get dem strength gains ;p
I pick a weight I can complete for the amount of sets/reps I want to do (you'll learn this after lifting for a while). If you miss 1-3 reps on the last set that's fine.
Soldato
yeah I know roughly weights I can do for sets/reps
Just if week 1 is: 3*5+
Do you do over 5 reps or just 5 reps?
Just if week 1 is: 3*5+
Do you do over 5 reps or just 5 reps?
If I'm trying to improve my 5RM then it's 5 reps only, for 1 or 2 sets at the top end.
Post up your routine in the gym rats thread and we can talk more specifics.
Post up your routine in the gym rats thread and we can talk more specifics.
Soldato
Will do (tomorrow)
Cheers mate.
Cheers mate.
04/01/2013
Still recovering my hip, so didn't push it on the squats. It was 90% OK but started to come in at the end so stopped. Elbows were pinned back as hard as I could manage, wrists weren't straight, but it was much more comfortable.
Hip opener + pec/shoulder mobility
Squats
60x10 x2
80x8
100x10 x2
120x6
130x3 - tricky pushing heavier weights without opening up the full power.
Walk outs
150x2 - felt pretty crappy, didn't quite nail the hand/elbow position.
170x1 - nailed it, felt super solid.
190x1 - same again, please with that.
Called it a day at 190 as I didn't want to go mad.
Reserve offset lunges (per leg)
12x10
12x10
12x12
Deficit Bulgarian Split Squats (R/L)
30x8/8
30x9/8
30x8/7
Glute med band work - such a deep deep burn.
Still recovering my hip, so didn't push it on the squats. It was 90% OK but started to come in at the end so stopped. Elbows were pinned back as hard as I could manage, wrists weren't straight, but it was much more comfortable.
Hip opener + pec/shoulder mobility
Squats
60x10 x2
80x8
100x10 x2
120x6
130x3 - tricky pushing heavier weights without opening up the full power.
Walk outs
150x2 - felt pretty crappy, didn't quite nail the hand/elbow position.
170x1 - nailed it, felt super solid.
190x1 - same again, please with that.
Called it a day at 190 as I didn't want to go mad.
Reserve offset lunges (per leg)
12x10
12x10
12x12
Deficit Bulgarian Split Squats (R/L)
30x8/8
30x9/8
30x8/7
Glute med band work - such a deep deep burn.
Trying to back load properly tonight and it's kicking my arse. I'm used to eating average size portions of food and often, not loads in a short space of time.
Tonight's efforts so far.
300ml Fresh OJ
100g Doritos
2 original Krispy Kreme Donuts
220g cooked rice
small cheesecake
45g dextrose
before bed I'll have 30g dextrose and 30g protein.
come at me.
Tonight's efforts so far.
300ml Fresh OJ
100g Doritos
2 original Krispy Kreme Donuts
220g cooked rice
small cheesecake
45g dextrose
before bed I'll have 30g dextrose and 30g protein.
come at me.
The fresh OJ was mixed with hydrolysed whey and leucine, to mask the taste.
Still only hit 320g carbs.
and still losing weight. Life is easy 
Soldato
