The Wizard of Wolls: Follow the yellow brick gains
- Thread starter MoNkeE
- Start date
No where near a PB either, despite the fact it was very difficult. In fairness, I had ripped off a huge callous on the previous set, so my grip kinda sucked.
My PB deadlift @ 220kg:
https://instagram.com/p/BF6YG13JNfZ/
I was eating better back then (was prior to leave my wife and getting divorced), but diet is slowly getting back on track again now, and strength feels like it's returning.
My PB deadlift @ 220kg:
https://instagram.com/p/BF6YG13JNfZ/
I was eating better back then (was prior to leave my wife and getting divorced), but diet is slowly getting back on track again now, and strength feels like it's returning.
Chest session today, pushed the weight up to the big boy 44kg Dumbbells. Felt tough 
Chest
DB Press
22kg 15
34kg 8
44kg 8/7/6
30kg 12/10
Incline BB Bench
60kg 10/8/8
Cable Flyes
27kg 10/10
23kg 10/10
18kg 5 paused at contraction, slow release
Dips
BW 10/10/10
Tricep Rope Push Down / OH Rope Ext
32kg / 27kg
12 / 12
12 / 12
8 / 8
BB OH Ext
25kg 12/12/12
Chest
DB Press
22kg 15
34kg 8
44kg 8/7/6
30kg 12/10
Incline BB Bench
60kg 10/8/8
Cable Flyes
27kg 10/10
23kg 10/10
18kg 5 paused at contraction, slow release
Dips
BW 10/10/10
Tricep Rope Push Down / OH Rope Ext
32kg / 27kg
12 / 12
12 / 12
8 / 8
BB OH Ext
25kg 12/12/12
And I remember I day I used to struggle with the 18s, so have no fear, progress is near 
Half trained legs today.
Getting really frustrated with them. Did back squats last week, and the inside of my right knee was in agony so had to stop after two works sets, yet leg press after was fine. Thought I'd try front squats today and see if that felt any better. Stopped in my second working set after 2 reps as my left knee was in agony. Leg press afterwards was fine.
Got a lot of work to do it would seem
Getting really frustrated with them. Did back squats last week, and the inside of my right knee was in agony so had to stop after two works sets, yet leg press after was fine. Thought I'd try front squats today and see if that felt any better. Stopped in my second working set after 2 reps as my left knee was in agony. Leg press afterwards was fine.
Got a lot of work to do it would seem
Associate
Could this be a squat technique thing?
Nah my form has always been alright. I think it's a muscle tissue quality issue. My IT bands and posterior chain has always been horrendously tight (can't get anywhere near my toes) and needs a lot of foam rolling and stretching.
But I am very lazy.
But I am very lazy.
Cheeky shoulder workout today, nice to see strength in this lift returning after using DBs for so long.
Shoulders
OHP
20kg 12
40kg 10
60kg 8/8/8/8
BTN Press
40kg 12/12/12
BB Front Raise / Cable Rear Fly
20kg / 5.7kg
10 / 12
10 / 12
10 / 12
TBar Press
15kg 12/12/12
Shoulders
OHP
20kg 12
40kg 10
60kg 8/8/8/8
BTN Press
40kg 12/12/12
BB Front Raise / Cable Rear Fly
20kg / 5.7kg
10 / 12
10 / 12
10 / 12
TBar Press
15kg 12/12/12
It's one of the only things I have going for me to be fair
I could really do with a spotter sometimes, feel like I can press further with DB press if someone's able to just help me with that squeeze on the last rep or two. Still, not a bad session and a little bit of progress.
Chest
DB Press
30kg 12
44kg 8/8/6
30kg 12/10
Incline BB Bench
60kg 8/8/8
Cable Crossovers
27kg 10/10
23kg 10/10
18kg 5/5 paused contractions, slow release
Dips
6kg 10/10/9
BB OH Ext
35kg 10/10/10
Chest press superset
Lots.
Chest
DB Press
30kg 12
44kg 8/8/6
30kg 12/10
Incline BB Bench
60kg 8/8/8
Cable Crossovers
27kg 10/10
23kg 10/10
18kg 5/5 paused contractions, slow release
Dips
6kg 10/10/9
BB OH Ext
35kg 10/10/10
Chest press superset
Lots.
Pretty fun back session today. Added bit of a superset in half way to get a bigger pump, as my back sessions tend to lack supersets.
Back
Pull Ups
BW 8
6kg 6/6/6
Chins
BW 6/6/6
BORs
70kg 12/12/12
Machine Row
52kg / 36kg
10 / 10
10 / 10
10 / 10
Straight Arm Push Down (narrow stack)
21.6kg 12/12/12/12
EZ Curlz
35kg 12/12/10
DB Curlz
10kg 10/10/10
BB Curlz
20kg 15
Back
Pull Ups
BW 8
6kg 6/6/6
Chins
BW 6/6/6
BORs
70kg 12/12/12
Machine Row
52kg / 36kg
10 / 10
10 / 10
10 / 10
Straight Arm Push Down (narrow stack)
21.6kg 12/12/12/12
EZ Curlz
35kg 12/12/10
DB Curlz
10kg 10/10/10
BB Curlz
20kg 15
Arms and abz
CGBP
60kg 12/12
80kg 8/8/6
60kg 10/8
DB OH Ext
36kg 10/8/8
Dips
BW 10/10/10
EZ Preacher
15kg 12/10/10
Concentration Curlz
8kg 10/10/10
Cable Bicep Flex
14kg 10/10/10
Cheeky little arm session today. Not much to report.
CGBP
60kg 12/12
80kg 8/8/6
60kg 10/8
DB OH Ext
36kg 10/8/8
Dips
BW 10/10/10
EZ Preacher
15kg 12/10/10
Concentration Curlz
8kg 10/10/10
Cable Bicep Flex
14kg 10/10/10
Cheeky little arm session today. Not much to report.
Shoulder session later today, can I get a OOOOH, HELL YEAH?
Well I'm blaming you all for not giving me a hell yeah. Bit of a wash out session, probably cos I trained arms yesterday.
Shoulders
OHP
20kg 12
40kg 10
62.5kg 8/8/6/4
BTN Press
40kg 12/12
BB Front Raise / DB Rear Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10
TBar Press
15kg 12/12/12
Shoulders
OHP
20kg 12
40kg 10
62.5kg 8/8/6/4
BTN Press
40kg 12/12
BB Front Raise / DB Rear Flyes
25kg / 12kg
10 / 10
10 / 10
10 / 10
TBar Press
15kg 12/12/12
When I read this I thought you were pressing a loaded trap bar... That would have been very impressive though not sure how beneficial it would have been.
Maybe I was, what's it to you? 
Just went to do some deadlifts today but had to cut everything short.
Deadlifts
60kg 8/8
100kg 8
150kg 5/5/5
100kg 8
60kg 6
Straight Arm Push Down
45kg 10/10/10
Went to a party on Saturday and there was some big alpha dog tustling going on, as I was (bizarrely) the biggest person there. Didn't take long before I'm being made to arm wrestle every man and his dog, and now my arm has popped, some muscle is inflamed somewhere as there's pressure on one of the nerves running down through it. Because of this, my mixed grip deadlifts hurt in the arm, and the because I was trying to not fully stretch out my arm, my lower back took the strain.
Lesson learnt, dont arm wrestle.
Deadlifts
60kg 8/8
100kg 8
150kg 5/5/5
100kg 8
60kg 6
Straight Arm Push Down
45kg 10/10/10
Went to a party on Saturday and there was some big alpha dog tustling going on, as I was (bizarrely) the biggest person there. Didn't take long before I'm being made to arm wrestle every man and his dog, and now my arm has popped, some muscle is inflamed somewhere as there's pressure on one of the nerves running down through it. Because of this, my mixed grip deadlifts hurt in the arm, and the because I was trying to not fully stretch out my arm, my lower back took the strain.
Lesson learnt, dont arm wrestle.