The Wizard of Wolls: Follow the yellow brick gains

Shoulder session today, my last before a week off on holiday:
Shoulders
OHP
20kg 12
50kg 8
57.5kg 8/8/7
50kg 8

BTN Press
40kg 12/12
20kg 20

Cable Front Raise / Leaning Cable Lat Raises
25kg / 10kg
12 / 10
12 / 10
12 / 10

Rear Delt Machine
25kg 12/12/12

Machine Press Superset
40kg / 30kg / 20kg
12 / 12 / 12
12 / 12 / 12


Weights for OHP slowly creeping up.
 
Week off the gym and threw myself back in hard, trying to not reduce the weights at all. Workout went pretty well, lots of volume, only fell short a couple of reps (even then just needed spotting, not failing), got a good pump and stretch out of it all.

Chest
Bench Press
20kg 12
60kg 12
90kg 8/8 (last rep spotted)
80kg 8/8 (last rep spotted)
60kg 15/12

Incline Barbell Bench
50kg 8/10/8

Incline DB Flyes / DB Press
10kg / 16kg
10 / 10
10 / 10
10 / 8

Cable Flyes
15kg 12/12/12

CGBP
50kg 12/6
20kg 20/20

Blew the cobwebs away for next week at least. Happy that I'm still in decent shape and strength after a week off with a very lapse diet :p
 
Did back today, and deadlifts for the first time in two months. Was fun enough.
Back
Deadlifts
60kg 8
100kg 6
120kg 5
140kg 3
160kg 1
170kg 1
180kg 1
190kg f - not even an inch off the ground haha
140kg 3/3
100kg 6

Lat Pull Down / Low Cable Row
60kg / 50kg
12 / 12
12 / 12
10 / 12
10 / 12

Machine Row - one arm
20kg 12
25kg 12/12

EZ Curlz (plus bar) - close grip
12.5kg 15/15/15
 
Ouch ouch ouch ouch ouch.
Legs
Leg Ext
45kg 25/25/20/20

Front Squat / Back Squat
60kg / 60kg
10 / 10
10 / 10
10 / 10

Leg Press Half Reps / full reps
120kg 20 / 5
140kg 20 / 5
160kg 20 / 5
160kg 20 / 5
120kg 20 / 5

Leg Curlz
45kg 12/12/12
 
I've been struck down with man flu today. But onwards we march.

Shoulders
OHP
20kg 15
40kg 10
50kg 8
55kg 8
60kg 8
65kg 3
50kg 8/8

BTN Press
40kg 12/12
20kg 20

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

Lateral machine raise
20kg 12/12/12

Machine Press (supersets)
45kg / 35kg / 25kg
10 / 10 / 10
10 / 10 / 10
 
Recovering from man flu but feeling a lot better today than I did yesterday. Arms arms arms. Dips were heavy and hard today and incremented the weight on OH DB Extensions.

Arms
Dips
BW 10
22kg 10/10/10/10/8

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

OH DB Ext
26kg 12/12/12/11

Cable Push Down
45kg 20/15/12

BB Curlz
30kg 12/12/12

Swiss Curlz - two supersets each leaning
8kg 8/8
8kg 8/8

Close Grip BB Curlz
20kg 15
Just to finish off and get a pump.
 
No spotter today so I was a bit more reserved on lifts, didn't push weight too high or go to breaking point. I'm still recovering from man flu at the moment so I don't think I was feeling particularly enthused either way.

Bench
20kg 15
60kg 12
80kg 8
90kg 8/6
80kg 8/6
60kg 12/12

Incline BB Bench
50kg 10/10/10

DB Flyes / DB Press
12kg / 16kg
10 / 8
10 / 10
10 / 10
8

Cable Flyes (last two reps very slow)
15kg 12/12/12

Cable Rope Push Down / OH Ext
30kg / 25kg
15 / 15
12 / 12
12 / 12

Flat bar cable push down
35kg 15/15

Thinking of doing some Zercher squats this week to see if it helps with driving the hips forwards for deadlifts, any thoughts?
 
Any particular reason you thought of Zercher squats?

One thing you could also try is deadlifting with a plate under your toes to force you into your heels, but I have never tried that (pirinciple applies for learning the clean, so mileage may vary).

"Sitting back" is another cue which I ignore, too. :D
 
Just saw it mentioned when I was looking for hot fitness girls on Instagram..... :p and the idea made sense to me. I just found I seem to diesel power the weight off the ground with my quads but there doesn't seem to be much thrusting power behind my hips (or so my wife says).
 
Back
BORs
40kg 12
60kg 12/12
75kg 10/10/10/10
60kg 12/12

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

One arm machine row
45kg 12
50kg 12
55kg 12

BB Curlz
25kg 12/12/12

Swiss Curlz
10kg 8/8/8

Back day of peace.
 
Yay the forums back, I can log again! Pretty mediocre shoulder session today, should've pushed the weight up more but I just wasn't feeling 100%. Still, not a weak workout by any means.

Shoulders
OHP
20kg 15
40kg 10
55kg 8
57.5kg 8/8
45kg 10/8

BTN
40kg 10/10
20kg 15

DB Front Raise / DB Rear Flyes
14kg / 10kg
10 / 10
10 / 10
10 / 10

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

Machine Press (decline)
45kg / 35kg / 25kg
12 / 12 / 12
 
The common theme remains - this col--, I mean man flu, is kicking my ass. Almost blacked out on a couple of sets of dips, which is never a good sign :D

Arms
Dips
BW 12
26kg 10/10/10/10/6

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

DB OH Ext
26kg 12/12/12/10

Cable Push Down
40kg 20/20/ 20

BB Curlz
30kg 12/12/12

Swiss Curlz
10kg 8/8/8

21s
20kg 21/21
 
This session was a bit all over the place, and it didn't help id been down on Saturday and trained everything with my brother to re-show him the ropes.

Chest
BB Bench
20kg 12
60kg 12
80kg 8 (long break after this set as got chatting)
85kg 8/8/4 (very short rests between each set as I was playing catch up)
60kg 12/12

Incline BB Bench
50kg 12/12/12

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

Cable Flyes (last two reps paused and slow)
15kg 12/12/12

Cable Rope Push Down / OH Ext
35kg / 35kg
15 / 15
12 / 12
10 / 10

Ended up doing more reps on quite a few exercises even though I struggled with the bench press, but tight shoulders and pecs from Saturday hindered this, and chatting with a couple of lads I hadn't seen for a while.
 
Felt like quite a juicy back session yesterday but grip is starting to severely limit me. I've got some straps on the way to me which should start to make a difference, as the 80kg BORs are slipping out of my hands with every rep.

No deadlifts yesterday, waiting for straps and then gonna do them before legs later this week.

BORs
60kg 12/12
80kg 10/10/10
60kg 12/12/12

Machine Pull Down / Machine Row
30kg / 25kg
12 / 10
12 / 10
12 / 10

Tbar Row
30kg 15
35kg 12/12/12

BB Curlz
30kg 10/10/10

Swiss Curlz
8kg 10/8/10
 
You must log in or register to reply here.
Back
Top Bottom