RB's training log

Thanks. Done it in fairly good time as well because I went with my bro so much shorter rests than I'd usually take!

Pulldown
77k - 5x5
50kg - 20, 10

Hammer Curl
40kg - 3
35kg - 5x5

Dips
BW+17.5kg - 5x5
BW - 7, 7

Preacher Curl
30kg - 2
25kg - 5, 5, 5, 5, 4

Overhead Extension
55kg - 5x5
41kg - 10, 7

Incline Curl with Twist
25kg - 5, 5, 4, 5, 5
16kg - 10, 10
 
Wish my other muscles would build as quickly as my triceps do!

Squat
95kg - 5x5
70kg - 10, 10

Much more comfortable than 2 squat sessions ago, but bad form on the last set last rep, so will do one more at 95kg, then bump it up.

OHP
40kg - 5x5

Side Raise
20kg - 5x5
10kg - 10, 10

Reverse Fly
20kg - 5x5
10kg - 10, 10

Cuban Rotation
20kg - 5x5
10kg - 10, 10

Push Press
30kg - 9, 6

Starting to superset my workouts now, as up until now I was spending 2 or more hours just on the lifts, and now the past few sessions I've spent no more than 1.5 hours with core/stretching at the end.
 
Left later than I meant to, so I only had time for 2 exercises, will finish the rest in tomorrow's workout.

Squat
95kg - 5x5
70kg - 15, 10

Easy peazy. Will bump it up to 97.5kg next session.

Db Bench
60kg - 5x5
40kg - 11, 11
 
Ok I lied, didn't end up doing the incline bench this workout, but did do calf raise.
Also had delivery of liquid chalk so tested that out today. Works pretty well!

Deadlift
110kg - 3x5
80kg - 15, 10

Row
65kg - 5x5
Singles - 70kg, 75kg, 80kg, 80kg, 80kg

Shrugs
65kg - 5x5

Lat Pulldown
59kg - 5x5

Calf Raise
45kg - 10, 10
50kg - 5x10
 
Pulldown
82kg - 3
77kg - 5x5
Singles - 82kg, 86kg, 86kg, 86kg

Hammer Curl
35kg - 5x5
Singles - 40kg, 40kg, 40kg

Dips
BW+20kg - 5x5
BW+25kg - 5, 5

Definitely going to get a dipping belt as holding a dumbbell behind the knee is becoming increasing uncomfortable!

Preacher Curl
25kg - 5x5
30kg - 3, 4

Overhead Extension
50kg - 5x5
55kg - 7
59kg - 7

Incline Curl with Twist
25kg - 5x5

Bb Curl
30kg - 5, 5
 
167.2lbs this morning so gained about 6-7lbs in the past 7 and a bit weeks, so a fairly good pace.
Great session today, felt good!

Squat
97.5kg - 5x5
Singles - 100kg
105kg - 3

OHP
42.5kg - 5x5
Singles - 45kg, 47.5kg
50kg - 4

Side Raise
20kg - 5x5
10kg - 10, 10

Reverse Fly
20kg - 5x5
10kg - 10, 10

Cuban Rotation
20kg - 5x5
10kg - 10, 10
 
Did my first Tough Mudder event on Saturday :) and was out Sunday, so didn't manage to get to the gym.

Went today but helping a friend out as it's his first time lifting so was showing him the ropes so didn't get too much done.

Squat
100kg - 5, 5, 5, 2
80kg - 5, 5

Bench
60kg - 5x5

Deadlift
115kg - 3x5
70kg - 10, 10
 
Haha, well he did seem shocked at the weights I was putting on for squat and deadlift especially as he's quite small and skinny so just the bar was quite a workout for him.
After his technique is good his starting weight won't be much more than just bar.

Pulldown
77kg - 5x5
Singles - 86kg, 91kg, 91kg

Hammer Curl
35kg - 5x5
Singles - 40kg, 40kg, 40kg

Dips
BW+25kg - 5, 4
BW+22.5kg - 4
BW+20kg - 5, 5, 5
BW - 10

Using the dipping belt is a tiny bit harder as there's a very slight swing to it, but so much more comfortable than using a db.

Preacher Curl
25kg - 5x5
30kg - 3, 3, 3+3 assists, 2

Overhead Extension
55kg - 5x5

Incline Curl with Twist
25kg -5x5
 
Good squats, terrible OHP.

Squat
100kg - 5x5
110kg - 2, 1

OHP
45kg - 2
42.5kg - 4+1 push press, 3, 4+1, 3+1, 2

Side Raise
20kg - 5x5

Reverse Fly
20kg - 5x7

Cuban Rotation
20kg - 5x5
 
I'm doing the Level 2 Gym Instructor course (exam tomorrow and in a weeks time), and went to the tutorial all day today (up at 6am, 4 hours sleep).
So I was quite tired and almost didn't end up going to the gym, but forced myself to and got there at 8pm.
Hadn't had much to eat all day so I was feeling quite weak, but somehow powered through the squats with great form! :cool:

Squat
100kg - 5x5
Singles - 115kg, 115kg, 115kg, 115kg

Db Bench
60kg - 5x5
65kg - 5, 3

Calf Raise
65kg - 6x5
 
Well if that's the case, who needs sleep?! :p

Deadlift
115kg - 5, 5, 4(with mini rests)
70kg - 10, 12

Row
70kg - 6x5

Lat Pulldown
59kg - 6x5
41kg - 15
 
It is also an indicator of pre-diabetes because your body isn't controlling the circulating glucose. ;)

Practically, sleep deprivation increases circulating cortisol through the response to stress (lack of sleep), which leads to a concomitant increase in circulating glucose.

So not ideal long-term...
 
Not so good then :D I make up for it most days when I get like 9 hours sleep :p

Missed yesterday so crammed in a 'long' session today, but had to squeeze it in 1.5 hours before the gym closed.
My arms did not like me today, plus it might've been that I wasn't taking as long rests that I just couldn't put in the reps.

Squat
102.5kg - 5, 5, 5, 5, 4
Singles - 120kg, 120kg

OHP
42.5kg - 5x5
50kg - 3, 3, 3, 3, 2

Pulldown
82kg - 2
77kg - 2, 4, 4, 4, 4

Hammer Curl
35kg - 5, 5, 4, 5, 5

Dips
BW+20kg - 5, 5, 5, 4, 5
BW+22.5kg - 4
BW+25kg - 3

Preacher Curl
25kg - 5x5
30kg - 3, 3

Side Raise
20kg - 5, 4, 4, 3, 4

Reverse Fly
20kg - 5x7

Cuban Rotation
20kg - 5, 4, 5, 5, 5
 
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