Nitefly's 'Hearts on Fire' Log

Zefan said:
Doh! Leg curls are the suck :mad:
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It was done as an alternative to straight leg dead lift, niether seem to agree with me hugely! At that point in the routine I'm ripe for injury anyway, squats and deadlifts on the same day isn't ideal. Even SL5x5 suggests only 1x5 on deadlift. I'm not willing to cut it down quite yet.
 
Squats 75kg - 5,5,5,8,8
Bench 57.5kg - 5,5,5,5,5
BOR 47.5kg - 5,5,5,5,6
Incline 47.5kg - 10,8,7,7 or something I was chatting and not really paying attention.

A touch more liberal with rests today as I decided 90s strict was unnecessary (still 90s on squats though).

I decided bench was going down. Onward for the 60kg, can't wait to have a go and hopefully do huuuuuuuuuuuuuuuuuuuuuuurgh!
 
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icecold said:
Tasty session.

I'd say keep the rest short where possible (hypertrophy gains yo), but there is no point in doing it if you miss reps.
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That's the exact principle I'm going for :)

I realised I've clearly made gains on bench - I was resting for 3.5 minutes and failing sets last time yet I smashed out all 5 sets after 90s-2mins rest this time. Very pleased.

Also have sold CBL to a friend :eek:
 
Squats 77.5kg - 5,5,5,5,5
OHP 37.5kg - 5,5,5,5,5
DL 95kg - 5,5,5,5,8
Chin Ups -> negatives to 5 - 5,5,4,2 (last set stopped due to oncoming wrist pain) Pull Down Knuckles Outwards 55kg - 6

That was a rewarding but seriously exhausting session. Squats were 'hard' for the first time and I could feel my form starting to wobble on the latter sets. I decided that OHP was just going to be defeated, but going up a weight is going to be instafail so sticking with 37.5kg next time and going to shave my rest times down a nodule. Then up to 40kg next time.

Straps were used for deadlift due to aforementioned dodgy left wrist. I haven't used straps before and I found they really helped in that regard, no pain at all on deadlifts. I tried using them on chin ups, but not to much success... really hard to wrap it around a bar that's above you!

Deadlift and squats on the same day is just cruel.
 
Resting I would assume. Over-trained dem wrists last time. Will give them a fortnight rest when I go to London the week after next.
 
After my cardio today I weighed myself on the gym scales of doom. You know the ones - NOW MEASURING YOUR WEIGHT. AND HEIGHT. No ****.

Bearing in mind I had just sweated everywhere to death, I weighed in at respectable 76.1kg, a loss of 1.5kg (3.3lbs) from one month ago. I'm pleased - I was concerned I'd lost far more mass. It looks like I have!

MORE importantly, it said my height was 6' 1.6".

Oh yeah.
 
Squats 80kg - 5,5,5,5,5
Bench 60kg - 5,5,5,5,5
Rows - 50kg - 5,5,5,5,5
Decline 50kg - 10,8,5 -> negative dips
OH Squats 10kg - 8x5

:eek::eek::eek:

Like a red hot chef's knife through butter. Feel like a king :D
 
Squats 82.5kg - 5,5,5,5,5
OHP 37.5kg - 5,5,3,3,3
DL 100kg - 5,5,5,5,5
Pull Ups -> negatives to 5 - 5,3,2 - Pull downs 50kg - 5,5

Another good session today. Squats feelings really good having made sure I'm warmed and stretched up. No weird pains or anything. For deadlift I focussed on my core real hard. Keep on bleeding everywhere so I'm going to have to get some proper weightlifting socks - deadlifting in trousers is warm.

OHP with strict rests, having completed that weight previously, was just not happening and I died on the third set. Will consult the usual suspects to decide what to do next time around!

Please with 5 pull ups too, back in the game :)
 
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After my gym session I thought my grip might be wrong and I have already been looking at it today. It seems my grip has been too wide and my wrists should sit close to my shoulders. I'll change this for next time.
 
Squats 85kg - 5,5,5,5,5
Bench 62.5kg - 3,3,2,2,2
Rows - 50kg - 5,5,5,5,5
Decline 50kg - 5,5,5,6,6
OH Squats 10kg - 8x5

Like a wooden spoon through adamantium on bench today! Phwoar! I think heavy cardio on the two preceding days with no carbs for 72 hours was a bit optimistic. Looking forward to attacking it again next time :D
 
Squats 87.5kg - 5,5,5,5,5
OHP 37.5kg - 5,5,5,5,5
DL 105kg - 5,5,5,5,5
Pull Ups -> negatives to 5 - 4,3,2 - Pull downs 50kg - 5,5

Really had to concentrate hard so my back didn't snap off on squats. Deadlift was suffering as a result, it was pretty much impossible to keep all the weight on my heels on the last two sets. A bit, sweaty, bloody mess by the end of it (yes, I really do need those socks).

OHP was much easier with the narrower grip, but still hard and I was screaming to get out those last reps. I'm bored of 37.5kg now, up next time.
 
I expect I'll be forever at 40kg as well - it's a big % increase compared to the other lifts.

Double overhand is used, but I've used straps for my working weight ever since I hurt my wrists. They have recently healed, but I've kept with the straps for now. I have stopped using them for pull downs / negatives, so my forearms feel worn but safely out of the injury zone.
 
Squats 90kg - 5,5,5,5,5
Bench 62.5kg - 5,3,4,3,3
Rows - 52.5kg - 5,5,5,5,5
Decline 52.5kg - 5,5,5,5,5

Not much to comment on today. Squats were solid, will be doing them again at 90kg next time.
 
Zefan said:
90kg squats club! 100kg incoming.

How's CBL going? Your treat-tastic back loads are relevant to my interests.
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Literally eating a white chocolate magnum right now.

Had 60g of dextrose, a snickers... eyeing up a chocolate easter egg whilst my sausages cook.
 
Squats 92.5kg - 5,5,5,5,5
OHP 40kg - 5,5,5,4,3
DL 110kg - 5,5,5,5,5
Chin Ups -> negatives to 5 - 5,4,3,2,1

Hip flexors ruined for life I expect. Really struggling to stretch them out.
 
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