RB's training log

Ok will keep doing preachers, feels like I get more of a workout from it anyway.
Difference of barbell vs dumbbell?

Squat
105kg - 5x5
85kg - 15

OHP
45kg - 5, 5, 5, 4, 3+1

Side Raise
20kg - 5x5

Reverse Fly
25kg - 5x7

I thought my standing reverse flyes form was good, but when I do them seated, it's significantly harder and feels better; in that it hits the posterior delts more.

Cuban Rotation
25kg - 5, 5, 5, 3, 5

Leg Press
150kg - 7
170kg - 5
190kg - 5
200kg - 5
220kg - 5, 2
 
Have a pull up bar at home and FINALLY can do a set of 10. Not quite proper wide grip, but about 1.5x shoulder width and a slight swing on last couple but not too much. Feels good to hit 10 regardless.
 
Celebrated mum's birthday yest, so double session again.

Legs. Back. Destroyed...

Squat
107.5kg - 5x5
5s paused 60kg - 10, 10
First time doing paused squats.. these are killer!

Db Bench
65kg - 5, 4
60kg - 5, 5, 5, 4

Calf Raise
75kg - 5x5

Deadlift
120kg - 5, 2
100kg - 5, 5

Row
70kg - 5x7
55kg - 10

Upright Row
30kg - 5x5

Lat Pulldown
59kg - 5x7

Leg Press
200kg - 5x5
 
I shall do next time! I was doing about 3 seconds though so not too far off!

Pulldown
77kg - 5x7

Hammer Curl
35kg - 5x5

Dips
BW+22.5kg - 5x5
BW+25kg - 5, 4

Preacher Curl
30kg - 5, 5, 5, 5, 2, 2

Overhead Extension
64kg - 5x7

Incline Curl with Twist
30kg - 5, 4, 3+1, 3+1
25kg - 6

Bb Curl
35kg - 3
30kg - 5, 5
 
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Squat
107.5kg - 5x5
Singles - 120kg, 120kg

OHP
45kg - 4
42.5kg - 5, 5, 5, 5, 4
20kg - 12, 12, 12

Side Raise
20kg - 5x7

Seated Reverse Fly
25kg - 7, 6, 5, 5, 4
20kg - 15, 10

Cuban Rotation
25kg - 5x5

Leg Press
200kg - 5x7
 
Not eating properly + bad sleep for the past couple of days = terrible workout
Plus the deadlifts yesterday didn't do my squats any good.

Squat
110kg - 5, 5, 5, 3
90kg - 5, 5

OHP
42.5kg - 7, 4+2, 5+2, 3+2, 4+2

Side Raise
25kg - 5, 4, 4, 3, 3

Reverse Fly
25kg - 7, 7, 7, 6, 5
16kg - 16, 16

Cuban Rotation
25kg - 7, 7, 6, 6, 4
 
171lbs on the scales today so still working my way up.
Originally I was going to start a cut at 180 but how it's looking atm, I'm gonna go all the way up to 200 before I start.

Squat
110kg - 5x5

OHP
30kg - 5x10

Db Bench
60kg - 75756

Short one today, squats were pretty clean though.
 
Deadlifts felt good today so tried for a 1RM pb as I haven't really done it before. I tried 160kg after the 150kg which I knew was a bit ambitious but attempted it anyway. Didn't get very far. :D

Deadlift
120kg - 4x5
Singles - 140kg, 150kg
120kg - 3

Row
70kg - 10, 10, 10, 8, 10

Upright Row
30kg - 6, 7, 6, 7, 7

And some pull ups.
 
Dem preacher curls are always a grinddd!

Missed Wed, so added in some shoulders today.

Squat
112.5kg - 5, 5, 4
100kg - 5, 5
60kg - 20

OHP
32.5kg - 6x10

Bench (No Spotter)
60kg - 5x7
40kg - 16
20kg - Lots

Reverse Fly
20kg - 5x7
10kg - Lots
 
Need to eat moreee. Still only 170lbs.

Deadlift
125kg - 4x5
90kg - 7, 7

Easy squeezy. Deadlifts are so much easier/nicer with sweats rather than shorts, not having to worry about taking my shins off. :p

Row
75kg - 5x5
45kg - 10, 10

Upright Row
30kg - 5x7

Pull Ups
BW - 5x4

Lat Pulldown
32kg - 15
50kg - 7, 7, 7
32kg - 12
 
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How much should squats ache the lower back, if at all? Sometimes aches after a set, and more so the more reps in a set, or if I'm doing paused squats. I'm quite sure my form is ok.
And I'm wondering if it's just a repercussion of an injury I had years ago (sledging accident; twisted lower back muscles and had trapped nerves for like half a year).
When I go running, sometimes my nerves in lower back play up (not too bad 99% of the time, rarely it's quite bad).

Squat
112.5kg - 5
110kg - 4x5
Paused 60kg - 8, 8

Felt weak; only just managed to squeeze the 110kg out.

OHP
42.5kg - 5x7
45kg - 5, 5

Side Raise
25kg - 5, 5, 4, 3, 3
16kg - 7, 7

Reverse Fly
25kg - 5x7
16kg - 10, 10
 
Aye, I've been meaning to. I will next session, hopefully, if my friend decides to join me.

Much better today. Too bad I'm going out drinking tonight to celebrate my birthday. Dem gainz! :( But I haven't touched a drop in about 4 months, so I'm allowed. :p

Squat
112.5kg - 5x5
90kg - 10

OHP
42.5kg - 7, 7, 7, 7, 5

And some light sets of bench press.

I'm going to do OHP twice a week now (because I like them), and hold back on heavy bench press for the moment, while I try and settle my shoulder a bit more.
 
Just over a week since last session but it feels like it's been double that time!
I was ready to go on Boxing Day then quickly checked if my gym was open, it wasn't! Good to get back.

Squat
105kg - 5x5
Paused 65kg - 8

OHP
45kg - 6x5

Row
55kg - 5x10

Upright Row
20kg - 5x16

Lat Pulldown
50kg - 5x7
 
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