The Wizard of Wolls: Follow the yellow brick gains

Arms
CGBP
20kg 15
40kg 15
50kg 12
60kg 12/10/8/6 - very short rest
60kg/50kg/40kg 8/8/8 - superset

DB OH Ext
26kg 12/12/12

Cable Push Down / Cable Underhand Push Down
40kg / 35kg
12 / 12
12 / 12
12 / 12

BB Curlz
30kg 10/10/10

Swiss Curlz - two supersets each leaning
8kg 8/8
8kg 8/8
8kg 12 - one set no leaning

BB Curlz
12.5kg 25/25

Decided to focus on CGBP today instead of dips for a change. Was fun and gruelling. But not fun.
 
As I said, I have some straps on the way, and considering hook grip has its disadvantages too, I'd rather just use straps.

Sorry for hurting your sense of pride by not replying.
 
I am actually finding an open grip for barbell rows is the most comfortable for my shoulder (I.e no hook) as there is less internal rotation stress on my shoulder (I am now too aware of stuff going on in there)...

I need a football bar...
 
I know exactly what you mean Nick, find much the same with bench press, less shoulder tightness when I go suicide grip, seems to keep my shoulder away from internal rotation.

Don't see the appeal of hook grip, the idea of crushing my thumb in my first set of exercises seems counter-productive. As always I'll use straps only when my grip fails.
 
Then why get so ****y when I didn't respond to it?! :p

And it could be construed as counter productive if my thumb is then too painful to continue the rest of my grip reliant back workout.
 
Shoulders today, bit soon after training arms yesterday but oh well. Pump was stronk.
Shoulders
OHP
20kg 15
40kg 12
55kg 8/8/8
45kg 8/8

BTN
40kg 12/12
20kg 15

Cable Front Raise / leaning Cable Side Raise
30kg / 10kg
10 / 10
10 / 10
10 / 10

Machine Lateral Raise / Machine Rear Flyes
20kg / 25kg
12 / 12
12 / 12

Machine Press
45kg / 35kg / 25kg
12 / 12 / 12
10 / 10 / 3

Really worked on having a wider grip on OHP, think mine has been quite narrow so probably more military press style? Wider grip burnt like hell, probably due to tightness in delts and chest, but pumped up beautiful.
 
Didn't do legs last week due to illness and haven't really recovered this week, but gave it a go today. Just deadlifts and leg press.

Straps arrived this morning so that helped with the pulls, although have a bit of rope burn on my wrists now.

Legs
Deadlifts
60kg 8
100kg 8
140kg 3
160kg 3
180kg 2
190kg 1
200kg f
140kg 3/3/3

Leg Press - half rep / full rep
150kg 20 / 5
150kg 20 / 5
150kg 20 / 5
150kg 20 / 5
150kg 20 / 5
150kg 20 / 5
 
MoNkeE said:
Then why get so ****y when I didn't respond to it?! :p

And it could be construed as counter productive if my thumb is then too painful to continue the rest of my grip reliant back workout.
Click to expand...

I don't know why you think I'm getting ****y all the time, I'm really not :p

If your thumb hurts that much you're doing something wrong ;)
 
Monday chest day, what a surprise.
Chest
20kg 15
60kg 12
80kg 8
90kg 8/8
80kg 8/8 last rep spotted
60kg 12/12

Incline Press
50kg 10/10/10

DB Flyes / DB Press
12kg / 16kg
10 / 12
10 / 12
10 / 12

Cable Crossovers - last two reps paused and slow
15kg 15/15/15

Rope Push Down / Rope OH ext
35kg / 35kg
15 / 15
12 / 12
10 / 10

BB OH Ext
20kg 12/12/12
 
Back
BORs
20kg 15
60kg 12/12
80kg 10/10/10/10 (last 3 sets strapped)
60kg 12/12

Lat Pull Down / Low Cable Row
60kg / 55kg
12 / 10
12 / 10
10 / 10

Cable straight arm push down
40kg 12/12/12

Tbar Row
35kg 12/12/12

BB Curlz
30kg 10/10/10

Swiss Curlz
10kg 10/10/10

Cable Bicep Flex
15kg 10/10/10
 
Arms
CGBP
20kg 15
60kg 12/12/12/12/10
40kg 12/12

Slight incline French Press / CGBP
20kg / 20kg
10 / 12
10 / 12
10 / 12

DB OH Ext
26kg 12/12/12

Cable Push Down / Cable Underhand Push Down
40kg / 35kg
12 / 12
12 / 12
12 / 12

Swiss Curlz
16kg 10/10/8/8

BB Curlz
20kg 12/12/12
 
The pump on this leg session was crazy, despite the fact looking like nothing. My physiqye is pretty leg dominant, so I'm wanting to train legs without going as hard on it as I once have done.

Legs
Deadlifts
60kg 8
100kg 5
140kg 3
160kg 3/3/3/3/3
100kg 8 - last four semi sumo

Leg Ext / Squats
50kg / BW
15 / 15

55kg / 16kg
12 / 12
12 / 12
12 / 12

Back Squats
60kg 12/12/12
 
Oh dear got distracted this session, so a bit broken up. Intensity was not there.
Shoulders
OHP
20kg 15
40kg 12
60kg 8/7
50kg 8/8

BTN Press
40kg 12/12/12

Cable Front Raise (pause) / Cable Side Raise
20kg / 10kg
10 / 10
10 / 8

PT came over for a fifteen minute chat at this point. So tried to grab a machine and just burn myself out.

Machine Press
55kg / 45kg / 35kg
12 / 12 / 12
12 / 10 / 10
8 / 8 / 8

BTN Press
40kg 8
 
Love hate relationship with being a regular, the PTs start talking to you yet don't bug you about training session but it also cuts into your sessions
 
Yeah exactly. Truth be told she's not even a PT, just an apprentice. Ended up telling her to ask to shadow some PT sessions, as all they get her to do is tidy up the gym floor; I don't think they know how to train an apprentice :/
 
My top end bench still isn't budging at all, so changes need to be made. Will be upping my carb in take slightly starting today, some more oats here and there, as I'm probably quite shy on carbs still at the moment. Also need to change the order of which I'm eating so I'm getting plenty of carbs before training, rather than after.


Chest
Bench Press
20kg 15
60kg 12
90kg 8/8
80kg 10/8
65kg 11/9

Incline BB bench
50kg 10/10/10

DB Flyes / Incline DB Press
12kg / 18kg
10 / 10
10 / 10
10 / 10

Cable Crossovers - last two reps paused and slow
15kg 12/12/12

Seated OH DB Ext
28kg 12/11/8

OH BB Ext
20kg 15/15/15

DB OH Ext - single arm
8kg 10/8
 
Lifted things up today.
Back
BORs
20kg 12
60kg 12/12
82.5kg 10/10/10/10
62.5kg 12/12

Machine Pull Down
60kg 12/12/12

Seated Wide Cable Row / CG Lat Pulldown
50kg / 55kg
12 / 10
12 / 8
12 /8

Cable Straight Arm Push Down
40kg 10/10/10

BB Curlz
30kg 12/12/10

Swiss Curlz
12kg 8/8

Cable Bicep Flex
15kg 10/10/10
 
Ooof this was a pumpalicious arm workout today.
Arms
CGBP
20kg 15
60kg 12/12
65kg 10/10/8
50kg 10

Lying French Press / CGBP
25kg / 25kg
10 / 12
10 / 12
10 / 12

DB OH Ext
28kg 10/10/10

Rope Push Down / Rope OH ext
30kg / 25kg
10 / 10
10 / 10

Swiss Curlz
16kg 10/10/8/8

BB Curlz
20kg 12/12/12

Bicep Cable Flex
15kg 10/10/10
 
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