The Wizard of Wolls: Follow the yellow brick gains

Oh you don't know the half of it. Last week (Thursday) I did 3 sets of squats. 60kg for 8 reps, 100kg for 2x8.

That's ALL I did for legs.

They still ache a little bit :(
 
Wills squat face:

NhgAFJS.png
 
Fwark, last thread on the 4th page, dem feels.

Let's see if I enjoy blogging again. Still fat/10, trying to lose some weight currently. Weighed in just now at a shade under 92.5kg, dat der heavy weight.

Doing a four day split at the moment - hitting chest, back, legs and shoulders on different sessions. Bit of ancillary isolation work for triceps and biceps following chest and back respectively.

I'll post up the last two weeks of lifting. My training partner is a bit sporadic, so lifts go up and down depending on whether I have a spotter. Not ideal, but power on regardless!
 
Last week:

Chest
Flat BB Bench
20kg 12
60kg 12
80kg 8/8/6/5

DB Incline Press
22kg 10/10/10

DB Flyes
10kg 10/10/10
Only just started doing flyes again, finding that stretch and contraction to be quite useful compared to cable flyes

Dips
BW 8/8/6

Cable Flyes
20kg 12/12/12

BB Overhead Extension
25kg 12/12

Cable Tripce Push Down / Overhead Extension (short stack)
55kg / 50kg
12 / 12
12 / 12
12 / 12

Cable Tricep Push Down
40kg 20/20




Back
My lower back was painful before I even set foot in the gym this day
Deadlifts
60kg 8
100kg 6
140kg 3
150kg 3
160kg 1
140kg 3/3
100kg 6
60kg 10

Lat Pull Down
65kg 10/10/10

Close Grip Pull Down
60kg 10/10/10

Tbar Row
30kg 10/10/10




Shoulders
Overhead Press
20kg 10
55kg 8/8/8/4
30kg 12/12

Arnold Press
20KG 8/10/10
First set was done without back rest, makes a huge difference!

BB Front Raise / Rear Flyes
20kg / 5kg
10 / 12
10 / 12
10 / 12

Shrugs
100kg 12/12/12/12

Machine Press
25kg 35




Legs
My lower back hadn't recovered from earlier in the week, so decided to go with a different tack
Leg Extensions
40kg 25/25/25

Leg Press Single Leg / Double Leg
101kg 12 / 12
109kg 12 / 12
117kg 12 / 12
125kg 12 / 12

Back Squats / Front Squats
50kg / 50kg
10 / 8
10 / 8
10 / 8

DB Lunges / Step Ups
16kg / 10kg
8 / 8
8 / 8

Hammy Curlz
45kg 15/15

This workout doesn't seem like much, but ruined me for DOMS!
 
This week so far:

Chest
Gym was heaving on Monday, so had to chop and change a lot
DB Press
20kg 12
32kg 10
34kg 8/8/7
22kg 10/10/10

Small Incline DB Flyes
12kg 8/8/8

Dips
BW 8/8/8/10
Long rest last set - got talking

Incline BB Bench
60kg 8/5
no spotter, no confidence

Incline Machine
25kg 12/12/12

Machine Flyes
25kg 10
30kg 10
35kg 10

BB Overhead Extension
17.5kg 12
25kg 12/12/12

Wasn't really feeling it this day. Gym was busy, I was tired, couldn't get a good feeling in my chest, although pump and DOMS are telling me it wasn't that bad



Back
Lower back is still really not happy, so decided to really pull back the weight on deadlifts and focus on keeping my shoulders back, as my posture is getting laughable

Deadlifts
60kg 8
110kg 6/6/6/6/6
60kg 10

Lat Pull Down
70kg 10/10/10

Close Grip Pull Down
60kg 10/10

BORs
50kg 10/10/10/10

Straight Arm Push Downs
45kg 10/10/10

BB Curlz
30kg 10/10/10



Tomorrow be shoulders, so ready to lock'n'load. Feeling good and will give 57.5kg a go even if that is a bit optimistic.
 
Need my back to calm down again, 155kg deadlifts for 5x3 the week before. The power of the gut is true :D
 
Nah I hate most people, so I stick headphones in, work hard and ignore everyone around me for the most part.

Although some Polish guy did leap off his bench to spot my DB Press this week, and burst out laughing when I squeezed out "My Guardian Angel" between grunts :p
 
Shoulders doesn't really look like much of a session, but stronk pump.
Overhead Press
20kg 12
57.5kg 8/8/6
40kg 10/8

Arnold Press
22kg 8/8/8/8

BB Front Raise / Rear Flyes
20kg / 6kg
10 / 12
10 / 12
10 / 12

Machine Press
30kg 25/20
Just for dat der pump
 
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