LiE's Log Part III
- Thread starter LiE
- Start date
Here's what I got up to tonight.
Bench Press
BARxlotsx2
60x10
80x6
100x10
100x10
100x10
100x10
100x8 - them short rests are killer. Weight wasn't too bad, will find the sweet spot soon.
Dips
BWx10
30x10
30x10
30x9
DB Incline Press
30x10
30x10
30x9 - not sure if I like this exercise here, may try BB instead.
DB Flyes
20x10
20x8
20x8 - slow neg, lots of stretch at the bottom.
OHP
BARx10
40x10
40x8
40x8
40x8 - not much weight, but focused on recruiting the shoulders.
Seated BB Shoulder Press
BARx10
40x10
40x10
40x10
40x10
Lateral Raises
10x10/10 x3 - small pause/squeeze at the top.
5x15/15 - burnnn
Reverse Flyes
7.5x15
7.5x18
7.5x15 - like doing these light to make sure I hit the spot.
Band Face Pulls
lots,lots,lots
Hanging Leg Raises
10,10,10,9
Lying Leg Raise
10,10
Felt really good, energy was immense and have loads of focus, which is good considering I had no pre-workout. Will take a week or so to find the sweet spot in terms of weights.
Bench Press
BARxlotsx2
60x10
80x6
100x10
100x10
100x10
100x10
100x8 - them short rests are killer. Weight wasn't too bad, will find the sweet spot soon.
Dips
BWx10
30x10
30x10
30x9
DB Incline Press
30x10
30x10
30x9 - not sure if I like this exercise here, may try BB instead.
DB Flyes
20x10
20x8
20x8 - slow neg, lots of stretch at the bottom.
OHP
BARx10
40x10
40x8
40x8
40x8 - not much weight, but focused on recruiting the shoulders.
Seated BB Shoulder Press
BARx10
40x10
40x10
40x10
40x10
Lateral Raises
10x10/10 x3 - small pause/squeeze at the top.
5x15/15 - burnnn
Reverse Flyes
7.5x15
7.5x18
7.5x15 - like doing these light to make sure I hit the spot.
Band Face Pulls
lots,lots,lots
Hanging Leg Raises
10,10,10,9
Lying Leg Raise
10,10
Felt really good, energy was immense and have loads of focus, which is good considering I had no pre-workout. Will take a week or so to find the sweet spot in terms of weights.
Last night's workout.
Bench Press: BAR, 60x10, 80x8, 100x10, 110x10, 110x10, 110x10
Dips: BWx10, +20x15, +20x15, +20x15
Wide Bench Press: 60x10, 80x10, 90x10
DB Flyes: 15x10, 15x10, 15x10 - nice and slow for dat burn
BB Curls: 20x10, 30x10, 35x10, 35x10 - under 60s rest
Seated DB Curls: 15x12, 15x12, 15x12
DB Hammer Curls: 15x12, 15x12, 15x12
DB Concentration Curls (per arm): 10x10, 10x10, 10x10 - slow controlled reps
Weights were on the light side for biceps but with the short rests they were getting a good beasting.
Bench Press: BAR, 60x10, 80x8, 100x10, 110x10, 110x10, 110x10
Dips: BWx10, +20x15, +20x15, +20x15
Wide Bench Press: 60x10, 80x10, 90x10
DB Flyes: 15x10, 15x10, 15x10 - nice and slow for dat burn
BB Curls: 20x10, 30x10, 35x10, 35x10 - under 60s rest
Seated DB Curls: 15x12, 15x12, 15x12
DB Hammer Curls: 15x12, 15x12, 15x12
DB Concentration Curls (per arm): 10x10, 10x10, 10x10 - slow controlled reps
Weights were on the light side for biceps but with the short rests they were getting a good beasting.
Legs last night... oh lord, I was literally on the floor between squat sets. My conditioning is shocking.
Squat: BAR, 60x10, 100x7, 120x5, 140x10, 150x10, 140x10
Lunges: dropped, didn't like them much so did a few front squats.
BSS: 20x10/10, 20x10/10, 20x10/10
Calves
Doesn't look much on paper but I did 2x20 reps on lunges before I decided it was just making me tired and not hitting my legs in the way I wanted. Will do some front squats next week instead. Donkey calf raises (managed to get my brother on my back!) followed by burn out sets was good fun.
Squats didn't feel heavy, but my legs were like WTF are these volumes, and got tired quickly.
Squat: BAR, 60x10, 100x7, 120x5, 140x10, 150x10, 140x10
Lunges: dropped, didn't like them much so did a few front squats.
BSS: 20x10/10, 20x10/10, 20x10/10
Calves
Doesn't look much on paper but I did 2x20 reps on lunges before I decided it was just making me tired and not hitting my legs in the way I wanted. Will do some front squats next week instead. Donkey calf raises (managed to get my brother on my back!) followed by burn out sets was good fun.
Squats didn't feel heavy, but my legs were like WTF are these volumes, and got tired quickly.
Mirin that bench volume. Soon.jpeg....
(Soon as in years...)
Yup, hitting about 3100-3300 cals on training days.
Chest + Tris
Bench Press: BAR, 60x10, 80x8, 100x10, 120x8, 120x8
Dips: BWx10, +30x10, +30x12, +30x15
Wide Bench: 85x10, 85x12, 90x12
Paused Bench: 80x8, 80x7
DB Flies: 15x10, 15x10, 15x10
CGBP: 60x10, 80x8, 80x6f, 70x8
Bench Dips: 15, 15, +20x10
Kick Backs SS (Diamond Press Ups): 10x10/10 (8), 10x10/10 (6), 10x10/10 (5)
Bench Press: BAR, 60x10, 80x8, 100x10, 120x8, 120x8
Dips: BWx10, +30x10, +30x12, +30x15
Wide Bench: 85x10, 85x12, 90x12
Paused Bench: 80x8, 80x7
DB Flies: 15x10, 15x10, 15x10
CGBP: 60x10, 80x8, 80x6f, 70x8
Bench Dips: 15, 15, +20x10
Kick Backs SS (Diamond Press Ups): 10x10/10 (8), 10x10/10 (6), 10x10/10 (5)
Some legs were trained today.
30 mins mobility
Squats: BARxlotsx2, 60x8, 80x8, 100x7, 120x5, 150x8, 160x8, 160x8
Front Squats: 40x10, 40x10, 40x10, 40x12
BSS: 20x12/12, 20x12/12, 20x12/8
Calves: All kinds
HLR: 3x10
LLR: 3x10
Literally wasn't sure if I could continue my existence after the squats, lawd! Hoping I will adapt after a few more weeks. Front squats were easy weight wise, but made harder by trying to nail the form and being slow/controlled. BSS, RIP quads. Finished off with some calves and hanging/lying leg raises.
30 mins mobility
Squats: BARxlotsx2, 60x8, 80x8, 100x7, 120x5, 150x8, 160x8, 160x8
Front Squats: 40x10, 40x10, 40x10, 40x12
BSS: 20x12/12, 20x12/12, 20x12/8
Calves: All kinds
HLR: 3x10
LLR: 3x10
Literally wasn't sure if I could continue my existence after the squats, lawd! Hoping I will adapt after a few more weeks. Front squats were easy weight wise, but made harder by trying to nail the form and being slow/controlled. BSS, RIP quads. Finished off with some calves and hanging/lying leg raises.
Chest + Triceps
lots of shoulder internal rotation mobility
Bench: BARxlotsx2, 60x10, 80x8, 100x15, 100x13, 100x10
Dips: BWx10, +40x8, +30x10, +30x10
Wide Bench: 80x10, 90x10, 100x10
Paused Bench: 80x8, 80x8
DB Flyes: 12.5x10 x3
Skullcrushers (CGBP): 30x10(8) x3
Bench Dips (Diamond Press ups): 12(6) x3
Good workout, 100x15 was tasty, as was the 100x10 wide. Literally 0 rest between tricep sets/exercises.
lots of shoulder internal rotation mobility
Bench: BARxlotsx2, 60x10, 80x8, 100x15, 100x13, 100x10
Dips: BWx10, +40x8, +30x10, +30x10
Wide Bench: 80x10, 90x10, 100x10
Paused Bench: 80x8, 80x8
DB Flyes: 12.5x10 x3
Skullcrushers (CGBP): 30x10(8) x3
Bench Dips (Diamond Press ups): 12(6) x3
Good workout, 100x15 was tasty, as was the 100x10 wide. Literally 0 rest between tricep sets/exercises.
BARx12x2
40x8
60x4
70x2
80x1
90x1
100x1
Something like that. Best thing to do is warm up with some weight that won't tire you, then as the weight goes up drop down the reps and start doing singles. You can go up in 10kg increments as you approach what you think is likely your 1RM, then go up in 5kg if you're not sure. If you think you can nail 100kg, then doing 90,95,100 may tire you too much in which case 90 then 100 may be better. It's a lot about feeling things as you go and making the call.
40x8
60x4
70x2
80x1
90x1
100x1
Something like that. Best thing to do is warm up with some weight that won't tire you, then as the weight goes up drop down the reps and start doing singles. You can go up in 10kg increments as you approach what you think is likely your 1RM, then go up in 5kg if you're not sure. If you think you can nail 100kg, then doing 90,95,100 may tire you too much in which case 90 then 100 may be better. It's a lot about feeling things as you go and making the call.
Last night was back. My bro wasn't about so trained solo and hit allll kinds of back angles.
RDL: 70x8, 90x8, 110x10, 110x10, 120x10
BOR: 70x10, 80x8, 60x12, 60x12, 60x15
Wide Pull ups: 10, 8, 6
Chest Support Rows (overhand SS underhand): 60x10(8), 60x10(8), 60x10(8)
Chins: 8,6,5
Core: lots
RDLs were much better ROM, feeling DOMS today. BOR is a weird one, because although I can go heavy I don't feel as much back contraction so sticking to 60 allows for a nice squeeze. Chest supported rows I did with my new bar and it was quite fun, supersetting overhead with underhand got some mad back pump.
Training 4 consecutive days this week as I'm away on a stag Fri-Sat.
83.6kg this morning, up 3lbs this week.
RDL: 70x8, 90x8, 110x10, 110x10, 120x10
BOR: 70x10, 80x8, 60x12, 60x12, 60x15
Wide Pull ups: 10, 8, 6
Chest Support Rows (overhand SS underhand): 60x10(8), 60x10(8), 60x10(8)
Chins: 8,6,5
Core: lots
RDLs were much better ROM, feeling DOMS today. BOR is a weird one, because although I can go heavy I don't feel as much back contraction so sticking to 60 allows for a nice squeeze. Chest supported rows I did with my new bar and it was quite fun, supersetting overhead with underhand got some mad back pump.
Training 4 consecutive days this week as I'm away on a stag Fri-Sat.
83.6kg this morning, up 3lbs this week.
Shoulders and Broceps
OHP: BARx10x2, 40x6, 50x4, 60x8, 50x9, 50x8
BTN Seated: 40x10, 40x10, 40x10
Lateral Raises: 10x12/12, 10x12/12, 10x12/12
Lying side raises (DB OHP): 7.5x10/10(10x10/10), 7.5x10/10(15x10/10), 7.5x10/10(15x10/10)
Reverse Flyes (Band pull aparts): 10x12(8), 10x12(8), 10x12(8)
Ez Bar Curlz: 30x10, 40x10, 35x10
Hammer BB Curlz: 30x8, 30x8, 20x15
Reverse BB Curlz: 20x10, 20x10, 20x8
DB Curlz: 10x10/10, 10x8/8, 10x7/7
Workout done in about 70mins. Supersets were really good, the shoulders were feeling delicious. Biceps were dying, mostly due to training back yesterday. Legs tomorrow, RIP.
#pumpasaurusrex
OHP: BARx10x2, 40x6, 50x4, 60x8, 50x9, 50x8
BTN Seated: 40x10, 40x10, 40x10
Lateral Raises: 10x12/12, 10x12/12, 10x12/12
Lying side raises (DB OHP): 7.5x10/10(10x10/10), 7.5x10/10(15x10/10), 7.5x10/10(15x10/10)
Reverse Flyes (Band pull aparts): 10x12(8), 10x12(8), 10x12(8)
Ez Bar Curlz: 30x10, 40x10, 35x10
Hammer BB Curlz: 30x8, 30x8, 20x15
Reverse BB Curlz: 20x10, 20x10, 20x8
DB Curlz: 10x10/10, 10x8/8, 10x7/7
Workout done in about 70mins. Supersets were really good, the shoulders were feeling delicious. Biceps were dying, mostly due to training back yesterday. Legs tomorrow, RIP.
#pumpasaurusrex
Legs
Mobility x lots
High Bar: BAR, 60x10, 80x10, 100x10, 120x8, 120x8
Low Bar: 120x10, 120x12
BSS: 20x12/12, 30x12/12, 30x10/10
Walking Lunges: 45x20, 45x20
Calves x millions
High bar felt hard, I was battling tightness and unfamiliar movement pattern, overall I'm happy with how they were. Low bar was weird after high bar, took a few reps for my body to remember how to squat! Walking lunges, almost didn't finish the 2nd set.
Mobility x lots
High Bar: BAR, 60x10, 80x10, 100x10, 120x8, 120x8
Low Bar: 120x10, 120x12
BSS: 20x12/12, 30x12/12, 30x10/10
Walking Lunges: 45x20, 45x20
Calves x millions
High bar felt hard, I was battling tightness and unfamiliar movement pattern, overall I'm happy with how they were. Low bar was weird after high bar, took a few reps for my body to remember how to squat! Walking lunges, almost didn't finish the 2nd set.