The first rep was tough so it wasn't that casual, and it reduced my overall volume! The 200kg wasn't that pretty either, but after 5 sets of 3 I'm not too unhappy about that.
Swole Wars: A Gain Awakens - a MoNkeE log
- Thread starter MoNkeE
- Start date
I HAVE THE POWERRRRRRRRR!!!!!! Fun arm day today.
Arms
Dips
BW 12
10kg 10
20kg 10
26kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Pull Down / Rope OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz
35kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Bicep Cable Flex
14kg 10/10/10
Arms
Dips
BW 12
10kg 10
20kg 10
26kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Pull Down / Rope OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz
35kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Bicep Cable Flex
14kg 10/10/10
God bless shoulders. Absolutely gutted I missed the very last rep!
Shoulders
OHP
20kg 15
60kg 8
70kg 5/5/5/5/4
BTN Press
40kg 12/12/12
BB Front Raise / DB Reverse Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10
Face Pulls
41kg 12/12/12/12
BB Front Raise / BB Single Arm Raise
20kg / 10kg
8 / 8
8 / 8
Shoulders
OHP
20kg 15
60kg 8
70kg 5/5/5/5/4
BTN Press
40kg 12/12/12
BB Front Raise / DB Reverse Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10
Face Pulls
41kg 12/12/12/12
BB Front Raise / BB Single Arm Raise
20kg / 10kg
8 / 8
8 / 8
It was a struggle to be fair, and still somewhat embarrassing that my bench isn't too far ahead 
Dat chest volume tho.
Chest
DB Press
22kg 15
32kg 10
46kg 5/5/5/5/3
Incline BB Press
60kg 10/10/10/10
Cable Flyes
23kg 12/12/12
Cable Upwards Flyes
14kg 10/10/10
Converging Chest Press
52kg / 39kg
12 / 12
12 / 12
Dips
10kg 8/8
BB OH Ext
30kg 12/12/12
Cable Rope Push Down / OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12
Chest
DB Press
22kg 15
32kg 10
46kg 5/5/5/5/3
Incline BB Press
60kg 10/10/10/10
Cable Flyes
23kg 12/12/12
Cable Upwards Flyes
14kg 10/10/10
Converging Chest Press
52kg / 39kg
12 / 12
12 / 12
Dips
10kg 8/8
BB OH Ext
30kg 12/12/12
Cable Rope Push Down / OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12
Ha bro, long time no see!
The helmet would be the best feature there I think
The helmet would be the best feature there I think
Back day. Pulled my trap doing deadlifts. Continued regardless as I'm a boss.
Back
Deadlifts
70kg 10
120kg 5
155kg 3
175kg 3/3/3/3/3
Pull Ups
BW 6/6/6/6
Cable Straight Arm Push Down
54kg 10/10/10/10
Bent Over DB Rows
26kg 12/12/12
BB Curlz
30kg 12/12/12
Seated DB Curlz
10kg 10/10/10
Back
Deadlifts
70kg 10
120kg 5
155kg 3
175kg 3/3/3/3/3
Pull Ups
BW 6/6/6/6
Cable Straight Arm Push Down
54kg 10/10/10/10
Bent Over DB Rows
26kg 12/12/12
BB Curlz
30kg 12/12/12
Seated DB Curlz
10kg 10/10/10
Secret arm day today, so got the spaghettis out.
Arms
Dips
10kg 10
20kg 10
30kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Pull Down / Rope OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz
35kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Cable Bicep Flex
14kg 8/8/8
Arms
Dips
10kg 10
20kg 10
30kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Pull Down / Rope OH Ext
23kg / 14kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz
35kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Cable Bicep Flex
14kg 8/8/8
Saturday morning shoulder session today because sometimes life is more important!
Shoulders
OHP
20kg 12
60kg 8
70kg 5/5/5/5/5
BTN Press
40kg 12/12/12
BB Front Raise / DB Rear Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10
Facepulls
41kg 12/12/12/12
BB Front Raises
20kg / 10kg
10 / 10
10 / 10
Finally hit that 70kg 5x5! Not sure if because training early or because stronk.
Shoulders
OHP
20kg 12
60kg 8
70kg 5/5/5/5/5
BTN Press
40kg 12/12/12
BB Front Raise / DB Rear Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10
Facepulls
41kg 12/12/12/12
BB Front Raises
20kg / 10kg
10 / 10
10 / 10
Finally hit that 70kg 5x5! Not sure if because training early or because stronk.
Arms today, featuring some juicy weighted dips. Pics in FB group.
Arms
Dips
BW 10
20kg 10
32kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Push Down / Cable Rope OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz
40kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Cable Bicep Flex
14kg 8/8/10
Arms
Dips
BW 10
20kg 10
32kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Push Down / Cable Rope OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz
40kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Cable Bicep Flex
14kg 8/8/10
Last edited:
Yeah it's times doing weighted dips or weighted pull ups that I start to realise that I do actually lift a little.
Shoulder day today. Pushed on up to 72.5kg, would've done better in my second to last set, but I hadn't finished drinking my water when I unracked, which messed up my breathing, which messed up my bracing. Three shaky reps.
Shoulders
OHP
20kg 15
60kg 8
72.5kg 5/5/5/3/4
Second from last set I messed up breathing
BTN Press
45kg 12/12/12
20kg 15
BB Front Raises / DB Rear Flyes
20kg / 12kg
10 / 10
10 / 10
10 / 10
10 / 10
Face Pulls
41kg 12/12/12/12
Cable Rope Front Raises
18kg 10/12
Shoulder day today. Pushed on up to 72.5kg, would've done better in my second to last set, but I hadn't finished drinking my water when I unracked, which messed up my breathing, which messed up my bracing. Three shaky reps.
Shoulders
OHP
20kg 15
60kg 8
72.5kg 5/5/5/3/4
Second from last set I messed up breathing
BTN Press
45kg 12/12/12
20kg 15
BB Front Raises / DB Rear Flyes
20kg / 12kg
10 / 10
10 / 10
10 / 10
10 / 10
Face Pulls
41kg 12/12/12/12
Cable Rope Front Raises
18kg 10/12
Cheers mate. I'll reload slightly and work back up I think. 70kg was tough, so sticking at 72.5kg is just going to be treading water.
Pls forgive.
Short back session today after eating nothing but a yogurt.
Back
Pull Ups
BW 8/8/8/8
Machine Cable Rows
66kg 8/8/8/8
Close Grip Pull Down
73kg 8/8/8
Straight Arm Push Down
45kg 10/10/10
BB Curlz
35kg 12/12/12
DB Curlz
10kg 10/10/10
Back
Pull Ups
BW 8/8/8/8
Machine Cable Rows
66kg 8/8/8/8
Close Grip Pull Down
73kg 8/8/8
Straight Arm Push Down
45kg 10/10/10
BB Curlz
35kg 12/12/12
DB Curlz
10kg 10/10/10
Good chest session today with the step son.
Chest
BB Bench
20kg 12
60kg 12
100kg 5/5/5/5/5
60kg 20
Incline DB Press
30kg 10/10/10
Cable Flyes
23kg 12/12/12/12
Upwards Cable Flye
14kg 10/10/10
Chest Press Machine
45kg / 32kg / 18kg
12 / 12 / 12
12 / 12 / 12
Tricep push down
Lots and lots
Chest
BB Bench
20kg 12
60kg 12
100kg 5/5/5/5/5
60kg 20
Incline DB Press
30kg 10/10/10
Cable Flyes
23kg 12/12/12/12
Upwards Cable Flye
14kg 10/10/10
Chest Press Machine
45kg / 32kg / 18kg
12 / 12 / 12
12 / 12 / 12
Tricep push down
Lots and lots
Arm day today. Forearms are absolutely wrecked from this weekend of training, so my Bicep Curlz were agony to perform. In need of a well deserved couple of days rest now.
Edit: forgot to post workout
Arms
Dips
10kg 10
20kg 10
34kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Push Down / Cable Rope OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz (painful forearms)
40kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
12 / 12 / 12
12 / 12 / 12
Cable Bicep Flex
14kg 10/10/10
Edit: forgot to post workout
Arms
Dips
10kg 10
20kg 10
34kg 10/10/10/10
20kg 10
10kg 10
Cable Rope Push Down / Cable Rope OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
12 / 12
Lying French Press / CGBP
20kg / 20kg
8 / 12
8 / 12
8 / 12
BB Curlz (painful forearms)
40kg 10/10/10/10
Rope Bicep Curlz
32kg / 23kg / 14kg
12 / 12 / 12
12 / 12 / 12
Cable Bicep Flex
14kg 10/10/10
Yeah, a dumbbell tucked between the legs as I lost my dipping belt years ago
I went against my better judgement and didn't deload my pressing weight this week. Results weren't terrible, but I'll deload to 70kg next week for sure.
Shoulders
OHP
20kg 15
60kg 8
75kg 5/5/4 (plus 1 push Press)
60kg 7/5
BTN Press
45kg 12/12/12
20kg 15
BB Front Raise / DB Rear Flyes
20kg / 12kg
10 / 10
10 / 10
10 / 10
Face Pulls
45kg 12/12/12/12
Shoulders
OHP
20kg 15
60kg 8
75kg 5/5/4 (plus 1 push Press)
60kg 7/5
BTN Press
45kg 12/12/12
20kg 15
BB Front Raise / DB Rear Flyes
20kg / 12kg
10 / 10
10 / 10
10 / 10
Face Pulls
45kg 12/12/12/12
Was up far too late last night and far too drunk. Training with the step son this morning with a crappy hangover, but still managed a decent workout.
Chest
BB Bench
20kg 15
60kg 12
80kg 10/10/10/10
60kg 12/12
Incline DB Press
30kg 10/10/9
Cable Flyes
23kg 12/12/12
Upwards Cable Flyes
14kg 10/10/10
DB Flyes
16kg 10/10/10
Triceps
Lots x many
Chest
BB Bench
20kg 15
60kg 12
80kg 10/10/10/10
60kg 12/12
Incline DB Press
30kg 10/10/9
Cable Flyes
23kg 12/12/12
Upwards Cable Flyes
14kg 10/10/10
DB Flyes
16kg 10/10/10
Triceps
Lots x many
Sunday was back day with my partner and step son, so that was fun. I'm off this week for school holidays but continuing to train as per, so hit arms yesterday too.
Back
Pull Ups
BW 8/8/8/8
Machine Cable Rows
66kg 8/8/8/8
41kg 15/15
Straight Arm Pull Down
50kg 10/10/10/10
Close Grip Pull Down
73kg 10/10/8
BB Curlz
35kg 10/10/10
DB Curlz
10kg 10/10/10
And Mondays workout:
Arms
CGBP
20kg 15
60kg 12
80kg 8/8/6
60kg 10/10
Cable Rope Push Down / Cable OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
Cable Rope Push Down
36kg 10/10
Dips
BW 12/12/12
BB Curlz
40kg 10/10/10
DB Curlz
8kg 10/10/10
Back
Pull Ups
BW 8/8/8/8
Machine Cable Rows
66kg 8/8/8/8
41kg 15/15
Straight Arm Pull Down
50kg 10/10/10/10
Close Grip Pull Down
73kg 10/10/8
BB Curlz
35kg 10/10/10
DB Curlz
10kg 10/10/10
And Mondays workout:
Arms
CGBP
20kg 15
60kg 12
80kg 8/8/6
60kg 10/10
Cable Rope Push Down / Cable OH Ext
27kg / 18kg
12 / 12
12 / 12
12 / 12
Cable Rope Push Down
36kg 10/10
Dips
BW 12/12/12
BB Curlz
40kg 10/10/10
DB Curlz
8kg 10/10/10