The Wizard of Wolls: Follow the yellow brick gains

I really upset my lower back doing Deadlifts on Tuesday, and the added DOMS from a week off lifting hasn't helped.... But the show must go on! On to arms, of course.

Arms
BB Curlz
20kg 15/15
40kg 10/10/10/10

EZ Curlz
25kg 12/12

Concentration Curlz
10kg 8/8/8

Cable Bicep Flex
14kg 12/12/12

Cable Flat Push Down
45kg 25/25
54kg 12/10/10

Dips / OH BB Ext
BW / 15kg
10 / 12
10 / 12
10 / 12
 
Big burn and pump on today's shoulder workout.
Shoulders
DB Press
20kg 12
32kg 8/8/8/7

BTN Press
50kg 8/8/8
20kg 12/12 slow negs

BB Front Raise / Cable Side Raise
20kg / 9kg
10 / 8
10 / 8
10 / 8

Converging Shoulder Press Machine
36kg 10/10/10

Played it safe doing the 32kg dumbells and managed an extra set of 7 at the end. 34s again next week.
 
Yes pls. Chest.
Chest
DB Press
20kg 15
32kg 10
42kg 8/8/7
32kg 10/9

Incline BB Press
60kg 10/9/6
Tightness in shoulders - lost tension mid rep.

Cable Crossovers
18kg 12/12/12

Upwards Crossovers
14kg 8/8/8

Dips
BW 12/12/12

Cable Flat Push Down
50kg 20/15/15
 
Wasn't feeling particularly energetic today but still managed to have a good back workout. Even managed to do some wide grip pull ups for the first time in months without any considerable forearm pain!

Back
Pull Ups
BW 8/8/8

Chin Ups
BW 6/6

BORs
20kg 12 paused
70kg 10/10/10
20kg 12 paused

Machine Row
59kg 10/10/10

Cable Straight Arm Push Down
50kg 10/10/10

BB Curlz
30kg 12/12/12

DB Curlz
10kg 10/10/10

Bicep Cable Flex
14kg 10/10/10
 
Today I trained arms. Unfortunately I trained chest and trize on Monday, and Back and Byez on Tuesday. Therefore I didn't have much strength available.

Arms
BB Curlz
20kg 20/15
42.5kg 10/10/8

EZ Curlz
25kg 12/12

Decline Seated BB Curlz
8kg 10/10/10

Cable Bicep Flex
14kg 12/12/12

Cable Tricep Flat Push Down
50kg 20/20/20

Lying French Press / CGBP
20kg / 20kg
10 / 10
10 / 10

Dips
BW 12/12
 
Did some heavy shoulders today. Went a lot better than I expected considering I had an Out of Hours call at 1:15am this morning, and struggled to go to sleep for a while afterwards.

The power of coffee.

Shoulders
20kg 12
34kg 8/8/8

BTN Press
50kg 8/8/8/8
20kg 12/12

BB Front Raise / Cable Side Raise
25kg / 9kg
10 / 8
10 / 8
10 / 8

Face Pulls
32kg 12/12/12/12
 
Trying to get an extra chest workout in each week for a bit now, to get some experience under a heavier load. Took it easy at 105kg, but first time I've done heavy barbell in months, so was a bit shaky. Lack of a spotter stopped me from pushing myself to my limits too.

Chest Heavy
20kg 15
60kg 12
105kg 5/4/4/3/3
80kg 12/8

Incline DB Press / Incline Flyes
16kg / 16kg
10 / 10
10 / 10
10 / 10

Upwards Crossovers
14kg 10/10/10

Dips
10kg 12/12
 
Really strong chest session today. I've started making see I drink a litre of water before the gym, as I'm finding myself dehydrated during lifting, which massively impacts performance. Lo and behold, I out-performed last weeks bench session but a decent amount.

Chest
DB Press
20kg 15
32kg 10
42kg 8/8/8
32kg 10/10

Incline BB Bench
60kg 10/10/10/10

Cable Crossovers
18kg 12/12/12

Upwards Cable Crossovers
14kg 10/10/10/10

Dips
BW 12/12/12


Looks like I'll be moving on to the 44kg dumbells next week.
 
Quite a fun and intense back session today! Plenty of volume.
Back
Pull Ups
BW 8/8/8

Chins
BW 8/6

Rack Pull / BORs
170kg / 60kg
10 / 15
10 / 15
10 / 15
10 / 15

Cable Straight Arm Push Down
45kg 10/10/10/10

Machine Plate Row
25kg 12/12/12
 
MoNkeE said:
Really strong chest session today. I've started making see I drink a litre of water before the gym, as I'm finding myself dehydrated during lifting, which massively impacts performance. Lo and behold, I out-performed last weeks bench session but a decent amount.
Click to expand...

I thought I'd give that a try this morning. I didn't quote drink a litre but a lot more than I normally would and felt way better in the gym. I'm normally in the gym within 25-30mins of waking up so dehydration might be a factor.

All the weights felt light too so I'll be trying the same tomorrow :D
 
Your body will adapt to it. If you're relatively dehydrated, and start drinking a lot, it'll pass right through a lot. This can take a few days to a week for your body to adjust. But eventually you'll reach a point when water will pass through at a normal steady rate, and your body will stop retaining it.
 
MoNkeE said:
Really strong chest session today. I've started making see I drink a litre of water before the gym, as I'm finding myself dehydrated during lifting, which massively impacts performance. Lo and behold, I out-performed last weeks bench session but a decent amount.
Click to expand...

I tend to drink some coconut water on the days I feel dehydrated, well before the gym anyway. Not sure if it's a psychological thing, but it seems to help. Though during the summer, and a 35-45c gym it probably does help.
 
Everybody loves arm day, especially when you're curling in the squat rack :cool:

Arms
BB Curlz
20kg 15
45kg 8/8/8 deloading next week

EZ Curlz
25kg 12/12
Slow reps

Seated decline DB Curlz
8kg 10/10/10
Up the weight

Cable Bicep Flex
14kg 12/12/12

Cable Tricep Flat Push Down
50kg 20/20/20

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

Dips
10kg 12/12/12
 
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