LostGood's log

SQUATS
Bar xlots
40x5 trousers failed the squat here so had to run change them to more flexable bottoms LOL!
Back at gym and started round 2:
40x5
60x5
70x5
80x5
90x5

Split squats
10x10x3

Leg press
120x10
160x10
200x10

Horizontal Leg Press
79x10
88x10
96x10

Leg extension
56x10
63x10
70x10

Apart from the little accident gym went fine.
 
Minimal rest time throughout the while routine today.. Bring on the sweat!

BENCH PRESS
Bar xlots
Bar cg xlots
60x8
70x8
75x8
80x8

Paused
60x10x3

Incline db
27.5x8
30x8x2

Peck raises
20x8
30x8
40x8

Peck deck
120x8
135x8
150x8

Dips
10x3

Tricep Pull Down
90x20
100x20
110x15

Selectrized Lat pull down
60x8
70x8
80x8

Seates row
49x8
56x8
63x8

Trying to lose some weight so sped up sets n extra reps to burn more fat. Anyone got a better way or extra things i could do let me know. All advice appreciated
 
Both power rack and squat rack was being used when i got there today so i used the curls area n to do some rdl's to start with:

Short rest time again today

RDL
60x10x2
70x10

DEALIFTS
100x5
110x5
115x5
100x5
100x3
100x2

Hamstring Curl
40x10
45x10
50x10

GHR
20kgx10x3

Calf Raises
Seated
40x10
50x10
60x10

Standing
79x10
88x10
97x10

Db curls
12.5x10
15x10x2

Ez 21's
25kgx3

Hammers
12.5x10x3

Shrugs
20x10
40x10
60x10

Energy levels just totally dropped after rdls, not sure what happened but my deads are suffering lately. Finished way before ste did so done some curls to make up the time, jumped on some shrugs with my brother to waste last 10 mins.
 
I was ill last week so the stuff i did from Wednesday and friday isnt really worth typing up.

HOW EVER!

After a while of steven trying to talk me into it, i have decided to start Wendler 5-3-1...
Started monday so heres what i have done in the last 2 days:

1RPM

Bench: 110kg
Deadlift: 140kg
OHP: 80kg
Squat:100

D1W1C1:
Bench
bar x15
Cg bar x10
50x5
60x5
65x5
75x5
85x10

Incline barbell,peck raises, peck deck,dips,tricep pulldowns, selectrized lat pulldown, seated row and some slow lat pulldowns for assists, all for 3x10

Felt great through out the day so was looking forward to actually getting the new routine in motion. Probably need to time my rests better as i was over and under the time i needed each rep.

D2W1C1
DEADLIFT
Slow Rdls x5 warmup
60x5
70x5
80x5
95x5
105x10

RDL's, GHR, Hamstring curls, calf raises (Seated and standing) for assists all 3x10

Form has really improved with my deadlift(As i get told by the all seeing eye, Steven..Who watch's me from across the gym peeping through and around other machines lol!)
 
Last edited:
D3W1C1
OHP
Barxlots
40x5
50x5 (forgot what routine i was doing, was supposed to be 45kg)
55x5
60x10

Db Seated press
20x10
22.5x10
25x10

Side raises ss Front raises
15x10 30x10
20x10 40x10
25x10 50x10

Seated press
45x10
50x10
55x10

Face pulls
35x10
40x10
45x10

Seated row
56x10
63x10
70x10

Latpulldown
90x10
105x10
120x10

Bicep curls
12.5x10
15x10x2

Hammer curls
12.5x10
15x10x2

Ez Barbell 21's
25kgx2

Good session, burned due to was picking up and moving iron racking and beams at work today.

Got asked to put a more detailed session instead of my last posts.
 
SQUATS
Bwx10
Barx10
40x5
50x5
60x5
75x5
85x15

Split squats
7.5x10x3

Leg press
120x10
160x10
220x10

Horizontal Leg Press
79x10
88x10
97x10

Leg extension
70x10
77x10
86x10

Leg raises
12x3

Goblet squat with pulse
12.5 x5x3
 
BENCH PRESS
Barxlots
Cg barxlots
40x5
50x5
65x3
70x3
80x3
95x9

Paused bench
60x10x3

Incline db
27.5x10
30x10
32.5x10

Peck raises
30x10
40x10
50x10

Peck deck
120x10
135x10
150x10

Dips
Got a pin in my right shoulder while doibg the first few reps. Try some dislocations but no good. Rest and try again next week.

Tricep Pull Down
80x15
90x15
110x15

Lat pull down
63x10
70x10
77x10

Seates row
63x10
70x10
77x10
 
Last nights session

DEADLIFTS
Rdl's 50x10
70x5
90x3
100x3
115x8
3sec rest
115x2

GHR
16x10x2
20x10

Hamstring Curl
45x10
50x10
55x10

RDL
70x5

Some back pain from GHR, obviously not tensing core enough..

Calf Raises
Seated
30x10
35x10
50x10

Standing
88x10
97x10
106x10
 
Last nights workout:

OHP
Barxlots
30x5
40x5
50x3
60x3
65x5
65x4
65xf

Didnt want to accept the failure at first but couldnt get any more then 5. No excuses.

Db Seated press
22.5x10
25x10
27.5x10

Side raises
20x10
30x10
40x10

Front raises
25kgx3

Seated press
50x10
55x10
65x10

Face pulls
35x10
40x10
45x10

Selec lat pull
60x10
80x10
100x10
 
Missed friday's gym session but went in on saturday morning instead. Heres what i did:

SQUATS
Barx5
50x5
60x3
65x3
70x3
80x10

Split squats
10x10x3

Leg press
160x10
200x10
240x10

Horizontal Leg Press
79x10
88x10
97x10

Leg extension
63x10
70x10
77x10

Sunday i played 5 a side football, which was the first time in nearly 5 years LOL. Left me exhausted and aching all yesterday but i managed

BENCH PRESS
Barxlots
Cg barxlots
50x5
60x5
75x5
85x3
95x6

Paused bench
60x10x3

Incline db
27.5x10x2
30x10

Peck raises
18kgx10
20x10
22x10

Peck deck
120x10
135x10
150x10

Dips
Bwx8x2

Tricep Pull Down
43kgx15
50x15
54x15

Lat pull down
90x10
120x10
135x10

Select lat pull
60x10
70x10
80x10

Getting some pain in my shoulder which i used to get at the start of me joining gym again earlier in the year, it was the main reason for me only managing to get the 6 reps on + set of bench last night which is a pain in the ass as everything upto 85 felt really light and easy.
 
DEADLIFTS
Rdl 60x10 warmup
80x5
90x5
95x5
105x3
120x8

RDL
75x10x3

GHR
16x10x3 nice and slow

Hamstring Curl
40x10
45x10
50x10

Calf Raises
Seated
30x10
40x10
50x10
Standing
79x10
88x10
97x10

Felt fairly good today, was fun when i looked to see what my plus set was, nearlly cried. Got through it pretty well and achieved 8 reps. Last 2 was probably not so good form as my back felt a little tensed after, but other then that felt good!
 
Last nights workout


OHP
Barx15
40x5
50x5
55x5
60x3
70x1
65x3

Db Seated press
22.5x10
25x10
30x10

Side raises
20x10 nice and slow

Seated press
55x10
60x10

Face pulls
35x10
40x10
45x10

Db curls
12.5x10
15x10
17.5x10

Ez bar curls
15x10
25x10
35x10
 
Last nights workout:

SQUATS
Barx10
40x5
60x5
75x5
85x5
95x10

Paused squats
60x5x3

Leg press
160x10
200x10
240x10

Horizontal Leg Press
88x10
97x10
106x10

Leg extension
70x10
77x10
83x10
 
First night of deload lastnight:

D1W4C1

BENCH PRESS
60x10
70x10
75x10

Incline barbell
40x10
60x10
80x5

Peck flys db
20x10x3

Peck deck
105x10
120x10
135x10

Dips
Bwx5x3

Tricep Pull Down
40x15
50x15
60x15

Lat pull down
70x10
63x10
56x10

Seated row
56x10
63x10
70x10

Decline bench
50x10
60x10
70x10
 
Didnt bother posting deloads last week.

Today i started cycle 2

D1W1C2

BENCH PRESS
Barx10 bar cgx10
40x5
60x5
70x5
80x5
90x10

Paused bench
60x10
60x8x2

Peck raises
16kgx10
18x10
20x10

Peck flys db
135x10
150x10
165x10

Peck deck
105x10
120x10
135x10

Dips
Bwx10
Bwx9
Bwx10

Tricep Pull Down
90lbsx15
100x15
110x15

Selec Lat pull down
60x10
70x10
80x10

Seated row
56x10
63x10
70x10

Wanted to do some incline db, but all benchs was taken by the bicep boys.
 
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