The Wizard of Wolls: Follow the yellow brick gains

MoNkeE · 14 Dec 2015 at 15:11

What a session. Seems last weeks reintroduction to DB chest press has woken up those stabilisers, after struggling to push 40kg last week, I just couldn't stop rapping 8s today.
Chest
DB Press
20kg 12
30kg 10
40kg 8/8/8/8
30kg 12/12

Dips
BW 12/12/12/12

Cable Crossovers
25kg 12/12/12
20kg 12/12

Cable Rope Push Down slow
30kg 15/15/15

Cable Wide Grip Push Down
35kg 15/15/15

Narrow Cable Push Down
40kg 15/15/15

DB OH Ext
24kg 12/12

MoNkeE · 15 Dec 2015 at 14:06

I think I got a bit overly enthusiastic today, having done weighted pull ups with a measly 5kg plate last week, 10kg sounded like a good idea.

10kg was not a good idea

kick my ass, but made up for it with lots of rowing.

Back
Pull Ups
BW 8
10kg 6/6
5kg 6/5

Chins
BW 6/6/6

BORs
45kg 12/12/12/12

Cable Low Row / Wide Row
60kg / 45kg
10 / 10
10 / 10
10 / 10

Straight arm push down
40kg 12/12/12

BB Curlz
30kg 12/12/12

Bicep Cable Flex
15kg 10/10/10/10

MoNkeE · 16 Dec 2015 at 16:34

The idea was to do some deadlifts today and then whatever else I fancy. Kinda failed the deadlifts so just let off some steam with the bench press afterwards. Mitigating factors: trained chest and tris on Monday, back and bis on Tuesday, so I was far from fresh. I've also got a slight spasm in my right glute.

Semi Sumo Deadlifts
60kg 8
100kg 8
140kg 5
180kg 1 (did my maths wrong here. Thought it was 160, and was aiming for 3. At this point I figured F it; may as well go for a PB)
190 F/F
140kg 5
100kg 5

Sadly the PB was not to come, two fails on 190, but far from fresh, so be it.

Bench Press
20kg 12
60kg 8
80kg 3
90kg 1
100kg 1
110kg 1
80kg 10/10
60kg 12

All time PB on Bench. That entire bench session was squeezed in to about ten minutes. Perhaps a 115kg in the tank if I had exhausted myself with deadlifts and only a days rest since chest day.

mrthingyx · 16 Dec 2015 at 22:28

Plate maths got me a few weeks ago... nice work on both DL and bench. :cool:

MoNkeE · 16 Dec 2015 at 23:20

Yeah maths is a lot more difficult when the testosterone is flowing

Really enjoying semi sumos at the moment, takes the lower back weakness out of it some what, I like the upright torso position from set up.

MoNkeE · 17 Dec 2015 at 14:53

Shoulders today. DB Press pretty strong at the moment.

Shoulders
DB Press
20g 12
26kg 8
32kg 8/8/8/7 (might've done an extra set, lost count)
24kg 10/9

BB BTN Press
40kg 10/10
20kg 10

Cable Front Raise / Cable Side Raise
25kg / 10kg
10 / 10
10 / 10
10 / 10

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

Shrugs
100kg 12/12/12/12

MoNkeE · 21 Dec 2015 at 14:26

Didn't have a good sleep last night and didn't get the opportunity to have a proper dinner so wasn't expecting much this session. Was quite happy with how it turned out though.
Chest
DB Press
20kg 12
30kg 10
42kg 8/6/6 (last rep spotted)
30kg 12/10

Incline BB Bench
60kg 10/8/8

Cable Crossovers
25kg 12/12/12
20kg 12/12

Dips
BW 12/12/9

Cable Rope Pushdown
35kg 12/12/12

Wide Grip Push Down
40kg 12/12/12

Narrow Cable Push Down
45kg 15/15/15

Only three days this week as Christmas fast approaches.

mrthingyx · 21 Dec 2015 at 15:45

Eurgh... Diet and sleep seem so much more important when bulking/not cutting... It really is irritating.

MoNkeE · 21 Dec 2015 at 16:30

Yeah tell me about it. Walked in there feeling like a zombie, and just propping myself up at my desk for the rest of the afternoon. Not even pretending to look busy

MoNkeE · 22 Dec 2015 at 15:47

Good pump for today's back training, but the entire thing was hard work and disappointing compared to hard work. Personal life and lack of sleep/recovery is definitely taking its toll, and I think a break over Christmas will do me good.
Back
Pull Ups
BW 8
5kg 8/7/5
BW 7/6

Chins
5kg 6/6
BW 6

TBar Rows
45kg 12/12/12/12

Cable Low Row / Wide Row
60kg / 45kg
10 / 10
10 / 10
10 / 10

Straight arm push down
50kg 10/10/10

BB Curlz
30kg 12/12/12

DB Leaning Curlz
8kg / 8kg
8 / 8

DB Swiss Curlz
8kg / 8kg
8 / 8

Steedie · 22 Dec 2015 at 16:39

Personal life? You wot?

Whatsapp phaggot

MoNkeE · 23 Dec 2015 at 09:28

Updated you phaggot.

MoNkeE · 23 Dec 2015 at 13:41

Shoulder day with squat PB. Shoulders felt a bit weak, but maybe 34kg DBs does that to a man.

Shoulders
DB Press
22kg 12
26kg 10
34kg 8/6/6
30kg 8/8

DB Front Raise / DB Side Raise
12kg / 10kg
12 / 8
10 / 6

Arnies
24kg 8/8

Rear Delt Machine
35kg 12/12/12

Squats
20kg 8
60kg 8
100kg 6
140kg 3
160kg 1
170kg 1

V F · 23 Dec 2015 at 14:42

What weight are you now from the start of December?

MoNkeE · 23 Dec 2015 at 16:01

Only down 1 or 1.5kg maybe. Not lost much this month.

mrthingyx · 23 Dec 2015 at 16:47

Juicy squatting... :cool:

MoNkeE · 23 Dec 2015 at 20:47

They all felt bizarrely comfortable. Maybe not to the right depth, but still good by most people's standards. Not bad considering I've not trained any legs in 6+ weeks, need to sort that out in the new year!

MoNkeE · 4 Jan 2016 at 15:40

First session back after Christmas, only managed two sessions over the Christmas break so hopefully they'll keep the DOMS at bay. Will have to start training legs again this year

Chest
BB Bench
20kg 12
60kg 10
80kg 8
90kg 8/7
80kg 8/6
60kg 10/10

Dips
10kg 10/10/8

Cable Crossovers
25kg 12/12/12
20kg 10/10 slow

Lying French Press / CGBP
15kg / 15kg
12 / 12

20kg / 20kg
12 / 12
12 / 12

Cable Push Down Wide
35kg 12/12/12

Cable Push Down Narrow
40kg 12/12/12

mrthingyx · 4 Jan 2016 at 19:36

Phwoar...

MoNkeE · 5 Jan 2016 at 19:19

Decent-ish back workout.
Back
Pull Ups
BW 8/8/8/8/8

Chins
BW 6/6/5

Cable Low Row / Wide Row
60kg / 45kg
12 / 10
12 / 10
12 / 10

Straight arm push down
45kg 12
50kg 10/10

BB Curlz
30kg 12/12/12

Seated DB Swiss Curlz
10kg 8/8/8

Cable Bicep Flex
15kg 12/10/10

Legs tomorrow :eek: