Swole Wars: A Gain Awakens - a MoNkeE log
- Thread starter MoNkeE
- Start date
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
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 
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
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!
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!
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!
Today was Arm day and it was glorious.
Arms
BB Curlz
25kg 15
45kg 8/8/8/8
DB Curlz
12kg 12/12/12
EZ Curlz - slow ass reps
20kg 8/8/8
Cable Rope Curlz
32kg / 23kg / 14kg
12 / 12 / 12
12 / 12 / 12
Cable Rope Push Down / Cable OH Ext
45kg / 36kg
12 / 12
12 / 12
12 / 12
Dips / Push Ups
BW / BW
10 / 10
10 / 10
10 / 10
Cable Push Down til Failure
27kg 38
Arms
BB Curlz
25kg 15
45kg 8/8/8/8
DB Curlz
12kg 12/12/12
EZ Curlz - slow ass reps
20kg 8/8/8
Cable Rope Curlz
32kg / 23kg / 14kg
12 / 12 / 12
12 / 12 / 12
Cable Rope Push Down / Cable OH Ext
45kg / 36kg
12 / 12
12 / 12
12 / 12
Dips / Push Ups
BW / BW
10 / 10
10 / 10
10 / 10
Cable Push Down til Failure
27kg 38
Got a good chest session out of bank holiday Monday, which resulted in a hoooouge pump by my chest standards.
Chest
DB Press
20kg 12
30kg 10
40kg 8/8/6/5
Incline BB Bench
60kg 8/8/8/8/8
Cable Flyes
27kg 12/12/12
Upwards Cable Flyes
14kg 10/10/10
Chest Press Machine
32kg / 25kg / 18kg / 11kg
10 / 10 / 10 / 10
10 / 10 / 10 / 10
Chest
DB Press
20kg 12
30kg 10
40kg 8/8/6/5
Incline BB Bench
60kg 8/8/8/8/8
Cable Flyes
27kg 12/12/12
Upwards Cable Flyes
14kg 10/10/10
Chest Press Machine
32kg / 25kg / 18kg / 11kg
10 / 10 / 10 / 10
10 / 10 / 10 / 10
It wasn't quite a challenge, but today's back day seemed more of a challenge! Weight up on two exercises; deadlifts and bent over Rows.
Back
Semi sumo deadlifts
70kg 8
130kg 8/8/8/8
BORs
70kg 12/12/12/12/12
Pull Ups
BW 5/5/5/5
Straight Arm Push Down
59kg 10/10/10
BB Curlz
40kg 10/10/8
DB Curlz
10kg 10/10
Back
Semi sumo deadlifts
70kg 8
130kg 8/8/8/8
BORs
70kg 12/12/12/12/12
Pull Ups
BW 5/5/5/5
Straight Arm Push Down
59kg 10/10/10
BB Curlz
40kg 10/10/8
DB Curlz
10kg 10/10
Did somebody say arm day? 
Arms
BB Curlz
20kg 12
45kg 8/8/8/8
DB Curlz
14kg 10/10/10
EZ Curlz - slow ass reps
25kg 8/8/8
Cable Rope Curlz
36kg / 27kg / 18kg
10 / 10 / 10
10 / 10 / 10
Cable Rope Push Down / Cable OH Ext
45kg / 36kg
12 / 12
12 / 12
12 / 12
Dips / Press Ups
BW / BW
10 / 10
10 / 10
Cable V Grip Push Down
45kg 20/15/12
Today was a challenge. I wasn't totally psyched and in the mood for it but everything felt heavy and my forearms are tight and strained, making holding barbells tough. The last couple of workouts have obviously taken their toll.
Arms
BB Curlz
20kg 12
45kg 8/8/8/8
DB Curlz
14kg 10/10/10
EZ Curlz - slow ass reps
25kg 8/8/8
Cable Rope Curlz
36kg / 27kg / 18kg
10 / 10 / 10
10 / 10 / 10
Cable Rope Push Down / Cable OH Ext
45kg / 36kg
12 / 12
12 / 12
12 / 12
Dips / Press Ups
BW / BW
10 / 10
10 / 10
Cable V Grip Push Down
45kg 20/15/12
Today was a challenge. I wasn't totally psyched and in the mood for it but everything felt heavy and my forearms are tight and strained, making holding barbells tough. The last couple of workouts have obviously taken their toll.
Wasn't in the mood for it again today! Still pushed hard regardless but lot of stresses in life keeping me preoccupied currently. Must push, must eat, must grow.
Shoulders
OHP
20kg 15
60kg 8
72.5kg 6/6/5
50kg 8/8/8
BTN Press
40kg 12/12/12
BB Front Raise / DB Front Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Lateral Raise Machine
45kg 10/10/10
Shoulders
OHP
20kg 15
60kg 8
72.5kg 6/6/5
50kg 8/8/8
BTN Press
40kg 12/12/12
BB Front Raise / DB Front Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10
Lateral Raise Machine
45kg 10/10/10
+1 except I need to lose 10 lbs first then must push, must eat and must grow applies to me too
There's a time for everything 
I should be trying to lose a few lbs really with holiday in 10 days, but all about that Friday curry life.
I should be trying to lose a few lbs really with holiday in 10 days, but all about that Friday curry life.
Dehydrated, only a yogurt for breakfast, up at 4:30 and having played an hour of football for the first time in over two years yesterday, this mornings chest session really sucked but I didn't give up even though reps were down across the board. Dug deep and finished the workout.
Chest
Bench Press
20kg 15/15
60kg 12
90kg 7/5/5/5
60kg 10/10/10
Incline DB Press
30kg 10/10/10
Cable Flyes
27kg 12/12/12
Upwards Cable Flyes
14kg 10/10/10
Cable Rope Push Down
32kg 20/15/15
but I didn't give up even though reps were down across the board. Dug deep and finished the workout. Chest
Bench Press
20kg 15/15
60kg 12
90kg 7/5/5/5
60kg 10/10/10
Incline DB Press
30kg 10/10/10
Cable Flyes
27kg 12/12/12
Upwards Cable Flyes
14kg 10/10/10
Cable Rope Push Down
32kg 20/15/15
Early gym is not for me! Another 6am session. Legs and hips are still ruined from football so no deadlifts today.
Back
Pull Ups
BW 8/8/8/8/7
BORs
70kg 12/12/12
60kg 12/12
Machine Pull Down
45kg / 32kg
10 / 10
10 / 10
10 / 10
Straight Arm Push Down
59kg 10/10/8
EZ Curlz - slow ass reps and short rests
20kg 12/12/12/12/12
Concentration Curlz
10kg 8/8/8
Cable Rope Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Back
Pull Ups
BW 8/8/8/8/7
BORs
70kg 12/12/12
60kg 12/12
Machine Pull Down
45kg / 32kg
10 / 10
10 / 10
10 / 10
Straight Arm Push Down
59kg 10/10/8
EZ Curlz - slow ass reps and short rests
20kg 12/12/12/12/12
Concentration Curlz
10kg 8/8/8
Cable Rope Curlz
32kg / 23kg / 14kg
10 / 10 / 10
10 / 10 / 10
Had an awful nights sleep, and only had twenty minutes to train in this morning. Least to say not much happened.
Shoulders
BB Front Raise - slow and strict
20kg 12/12/12/12
Arnies
16kg 10
18kg 10
20kg 10
22kg 10/10/10
Shoulders
BB Front Raise - slow and strict
20kg 12/12/12/12
Arnies
16kg 10
18kg 10
20kg 10
22kg 10/10/10
Still lifting, just not logging 