Muzza's Strength training log.
- Thread starter Muzza1875
- Start date
Thanks man ^
Yea had just over 5k cals yesterday and weight was back up to 99.8 but haven't jobbied so likely to be lighter post poo
Another hypertrophy day today.
4x20 @130kg calf raises in squat rack.
We wanted to set 10rep max for squats for the lols, managed 160kg with good form.
Leg presses 3 x 20 @ 240kg
Drop set's for last set all the way down to 40kg aiming for 10reps after removing 40kg at a time.
4 x 20 60kg leg curls.
40kg dumbell shrugs
Lat raises 50kg with ez bar 4 x 12
We done a bunch of bro curls 4x12 with 35kg ez bar.
Finished off with weighted dips.
Looking forward to heavy compounds next week and a rest day tomorrow
Yea had just over 5k cals yesterday and weight was back up to 99.8 but haven't jobbied so likely to be lighter post poo
Another hypertrophy day today.
4x20 @130kg calf raises in squat rack.
We wanted to set 10rep max for squats for the lols, managed 160kg with good form.
Leg presses 3 x 20 @ 240kg
Drop set's for last set all the way down to 40kg aiming for 10reps after removing 40kg at a time.
4 x 20 60kg leg curls.
40kg dumbell shrugs
Lat raises 50kg with ez bar 4 x 12
We done a bunch of bro curls 4x12 with 35kg ez bar.
Finished off with weighted dips.
Looking forward to heavy compounds next week and a rest day tomorrow
Gonna try lose some fat and drop down to 200 pounds.
However if I lose any strength at all I'll sack it.
Gonna taper down cals slowly.
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Weighed myself today after pigging out all weekend. Just short of 102kg so will be strict with food next month or so.
Today was 5x5 deadlift and push press day.
155kg 5 x 5 deadlift
87.5kg 5x5 push press.
Messed around with sumo dead lifts as not really done them before.Started really light and worked up to 150kg with goodish for.Also been trying out rdl as advised by benneh.Will probably try to do them as much as possible.
Done bit of hypertrophy for delts.
4x10 reps 30kg dumbells shoulder presses and bunch of cable work to hit rear and side delts more.
4x 10 60kg lat pull downs
Bro curls with dumbells and ez bar.
4x 5 30kg dips had someone help force 3/4 more reps out by giving me a slight lift but not gonna count them.
Bit of a cluster tbh ^ but I'm hoping all the above will help increase lifts for all 3 compounds I'm focusing on.
Today was 5x5 deadlift and push press day.
155kg 5 x 5 deadlift
87.5kg 5x5 push press.
Messed around with sumo dead lifts as not really done them before.Started really light and worked up to 150kg with goodish for.Also been trying out rdl as advised by benneh.Will probably try to do them as much as possible.
Done bit of hypertrophy for delts.
4x10 reps 30kg dumbells shoulder presses and bunch of cable work to hit rear and side delts more.
4x 10 60kg lat pull downs
Bro curls with dumbells and ez bar.
4x 5 30kg dips had someone help force 3/4 more reps out by giving me a slight lift but not gonna count them.
Bit of a cluster tbh ^ but I'm hoping all the above will help increase lifts for all 3 compounds I'm focusing on.
Training partner was ill today so back to being hans solo which I prefer unless going heavy and today I was going relatively heavy 
5x5 170kg squats. Felt really good and depth was even better than last weeks 5x5 squats.No spotter up until 4th and 5th set . Didn't need any contact/spotting however was just a mental thing.Gym instructor who was spotting was impressed with depth so gonna up weight again next week.
5x5 120kg bench press. Spotter had to help slightly to force two reps for last couple sets.Will keep at this weight however until can complete all sets without contact.
Went back into rack after and messed about with boxed squats. Felt good and have been meaning to add them to routine for ages.
Will probably save them for assistance day's in future.
4x8 inclined dumbell press 40kg dumbells
Skull crushers supersetted with close grip bench with ez bar. 5 reps skulls then 12 reps close grip repeated 4 times .37.5kg
Rope pull downs x loads & drop sets.
Finished with cable stuff for chest to finish bewbs off and close grip bench 4x 8 60kg to fatigue/exhaust triceps.
Assistance stuff tomorrow so will be mostly hypertrophy.
Lower back, core and leg work.
5x5 170kg squats. Felt really good and depth was even better than last weeks 5x5 squats.No spotter up until 4th and 5th set . Didn't need any contact/spotting however was just a mental thing.Gym instructor who was spotting was impressed with depth so gonna up weight again next week.
5x5 120kg bench press. Spotter had to help slightly to force two reps for last couple sets.Will keep at this weight however until can complete all sets without contact.
Went back into rack after and messed about with boxed squats. Felt good and have been meaning to add them to routine for ages.
Will probably save them for assistance day's in future.
4x8 inclined dumbell press 40kg dumbells
Skull crushers supersetted with close grip bench with ez bar. 5 reps skulls then 12 reps close grip repeated 4 times .37.5kg
Rope pull downs x loads & drop sets.
Finished with cable stuff for chest to finish bewbs off and close grip bench 4x 8 60kg to fatigue/exhaust triceps.
Assistance stuff tomorrow so will be mostly hypertrophy.
Lower back, core and leg work.
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Hit a raw pb 201kg deadlift today.Worked way up to pb weight then carried on.
4 sets 3 x 180kg
Dropped weight down to 100kg and worked on speed/power and had a little cardio sesh
7x3 40kg dumbell shoulder press.
4x 20 x 160kg calf raises.
Weighted ab work and finished off with stretching and mobility work as posterior chain tiiiiight.
4 sets 3 x 180kg
Dropped weight down to 100kg and worked on speed/power and had a little cardio sesh
7x3 40kg dumbell shoulder press.
4x 20 x 160kg calf raises.
Weighted ab work and finished off with stretching and mobility work as posterior chain tiiiiight.