Swole Wars: A Gain Awakens - a MoNkeE log

Quickies shoulder session with the missus today. Deloaded shoulder Press to 70kg as I said I would and at risk of humble bragging I must say it felt a bit easy :eek:

Shoulders
BB Press
20kg 12
60kg 8
70kg 5/5/5/5/5

BTN Press
40kg 12/12/12

BB Front Raise
25kg 10/10/10

Face Pulls
50kg 12/12/12/12
 
Back day with the missus. Opening up with a superset killed me straight away, my weights were a tad optimistic! :p

Back
Lat Pull Down / Close Grip Pull Down
86kg / 59kg
10 / 12
10 / 12
73kg / 59kg
6 / 10

Machine Rows
66kg 8/8/8/8

Straight Arm Row
54kg 10/10/10/10

BORs
45kg 12/12/12/12

BB Curlz
35kg 10/10/10

DB Curlz
10kg 10/10
 
Chest day today, good session with a fun pump. Video in FaceBook group.

Chest
BB Bench
20kg 15
60kg 12
102.5kg 5/5/5/3/5
(Talking between last two sets)
80kg 12/10

Incline Flyes / Incline DB Press
16kg / 24kg
10 / 8
10 / 8
10 / 8

Cable Flyes
23kg 12/12/12

Upwards Cable Flyes
14kg 10/10/10

Cable Rope Push Down / Cable Rope OH Ext
32kg / 23kg
12 / 12
12 / 12
12 / 12

Dips
BW 8/8/8
 
Arms today, as promised :cool:

Arms
CGBP
20kg 15
60kg 12
80kg 8/8/8
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
5kg 12/12/10

BB Curlz
45kg 8/8/8

DB Curlz
10kg 10/10/10

Cable Rope Bicep Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10

The pump was real and tasty. Too tasty
 
Shoulder day today. Wasn't my best workout, felt a bit tired and wasn't actually going to train today, but decided I could do cardio tomorrow instead of having a rest day today :)

Shoulders
OHP
20kg 15
60kg 8
72.5kg 5/5/5/5/4 (plus 1 push Press)

BTN Press
45kg 12/12/12

BB Front Raises / DB Front Raises
20kg / 8kg
10 / 10
10 / 10
10 / 10
10 / 10

DB Rear Flyes
14kg 10/10/10/10
 
Training on weekends means slow to update log. Trained chest one Sunday morning, but being massively dehydrated really affected my ability to Bench. Got some water after the first exercise and stamina improved.

Monday saw an average back day focussed on volume and hitting a super set.

Tuesday (today) saw a very generous, volume heavy, superset/dropset heavy arm workout.

Chest
20kg 15
60kg 12
105kg 4/4/4
80kg 10/8/6

Incline DB Press
30kg 10/10/10/9

Cable Crossovers
23kg 12/12/12

Upwards Crossovers
14kg 12/12/12

Cable Push Down / Cable OH Ext
32kg / 23kg
12 / 12
12 / 12
12 / 12

BB OH Ext
25kg 10/10/10

---------------------------------


Back
Pull Ups
BW 8/8/8

BORs
60kg 12
70kg 10
75kg 8
80kg 8
70kg 8
60kg 10/10

Lat Pull Down / Close Grip Pull Down
52kg / 39kg
10 / 10
10 / 10
10 / 10

Straight Arm Pull Down
54kg 10/10/10/10

BB Curlz
40kg 10/8/8

Seated DB Curlz
10kg 10/10/10

Cable Bicep Flex
14kg 12/12/12


-------------------------------


Arms
Cable Rope Push Down / Cable Rope OH Ext
41kg / 32kg
12 / 12
12 / 12
10 / 10
8 / 8

Lying French Press / CGBP
25kg / 25kg
8 / 12
8 / 12
8 / 12

Dips
BW 10/10/10/10

V Grip Cable Push Down
41kg / 32kg / 23kg
12 / 12 / 12
12 / 12 / 12

DB Curlz
16kg 10/10/10

BB Curlz
25kg / 15kg / 10kg
10 / 10 / 10
10 / 10 / 10

Cable Bicep Flex
14kg 8/8/8
 
Shoulders today. Decided to use lower weight for more reps. I was absolutely knackered going in to the gym today so didn't want to compete with myself on a good day. And I miss the volume a little bit :)

Shoulders
OHP
20kg 15
60kg 10/10/8/8
50kg 8/8

BTN Press
40kg 12/12/12

BB Front Raise / DB Front Raise
20kg / 8kg
10 / 10
10 / 10
10 / 10
10 / 10

Leaning Side Raises
6kg 10/10/10

Face Pulls
50kg 12/12/12/12
 
Could tight delts/pecs be the reason for my gash Bench as soon as I hit 100kg? Doing 5 sets at 100, last two sets being a mediocre 3 reps, then hitting 10 reps for 80kg... doesn't seem right to me.

Chest
BB Bench
20kg 15
60kg 12
100kg 5/5/5/3/3
80kg 10/8
60kg 10

Incline DB Press
30kg 10/8/8
22kg 10/10

Cable Crossovers (short rests)
23kg 12/12/12/12

Upwards Crossovers
14kg 10/10/10/10

Cable Rope Push Down / Cable Rope OH Ext
32kg / 23kg
12 / 12
12 / 12
12 / 12

BB OH Ext
25kg 12/12
 
Chest this morning before work.

Chest
BB Bench
20kg 15
60kg 12
90kg 8/8/6
80kg 8/7
60kg 12

Incline DB Press
30kg 8/8/8/10
Didn't think these would be so easy at 8 reps

Cable Crossovers
27kg 12/12/12/12

Upwards Cable Crossovers
14kg 12/12/12/12

Cable Rope Push Down
41kg / 32kg
12 / 12
12 / 12
8 / 8
 
Very quick shoulder session as I had to cut it short due to family commitments.

Shoulders
OHP
20kg 15
60kg 10/10/10
70kg 3/3/3

BTN Press
45kg 12/12/12

Barbell Front Raise
20kg 25
 
Logging has been a bit naff but training hasn't been. Albeit not trained a whole as hard this week; spent the week in Scotland and only managed 3 workouts, one of which in a hotel gym. However managed Chest and back so far this week.

Today's back session:
Back
Semi sumo deadlifts
60kg 10
110kg 8/8/8/8/8

BORs
60kg 12/12/12/12/12

Pull Ups
BW 6/6/6

Straight Arm Push Down
54kg 10/10/10/10

BB Bicep Curlz
40kg 10/10/10

I'm really enjoying the semi sumo deadlifts except for one thing.... the bars don't have any knurling in the middle where I like to hold the bar :(
 
Strength wise I could pull it all day, but it ends up feeling like cardio after 4 or 5 reps, which kills me :p
 
Enjoying doing deadlifts on the regular again now. Good session, felt strong considering four weeks off gear now.

Back
Semi sumo deadlifts
30kg 10
70kg 8
120kg 8/8/8/8

BORs
60kg 12/12/12/12/12

Pull Ups
BW 5/5/5/5

Straight Arm Pull Down
59kg 10/10/10

BB Curlz
40kg 10/10/10
 
It was actually easier this week, felt pretty good. I'll continue to add 10kg a week until it becomes too much, deload a bit and continue in 5kg increments instead.

My hamstrings are certainly feeling it now however!
 
Such a good shoulder session today, got my strength back a little bit.

Shoulders
OHP
20kg 15
60kg 8
70kg 6/6/6
50kg 10/10

BTN Press
40kg 12/12/12

BB Front Raise / DB Front Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10

Face Pulls
59kg 12/12/12

Machine Press
32kg / 27kg / 23kg / 18kg / 14kg / 9kg
8 / 8 / 8 / 8 / 8 / 8
8 / 8 / 6 / 6 / 6 / 6
Agony!
 
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