Time to do it right(ish)

Back 09/09/13

Chin ups
BW x 6 x 3
BW x 5 x 2

Didn’t quite make 6 x 5, maybe next time!

Deadlift
Bar x 15
60 x 5
70 x 2
80 x 2
90 x 2
95 x 5
95 x 5
95 x 5

I've posted in the form discussion about these, don't want to try and increase the weight if my form is not right.

BOR
Bar x 15
40 x 10
40 x 12
42.5 x 10

Lat pull down
35 x 10
35 x 10
40 x 6

Barbell curls
Bar x 15
Bar x 15
30 x 6
 
Chest (10/06/13)

Dips
BW x 6 x 3

Bench Press
Bar x 20
40 x 5
50 x 2
57.5 x 5
57.5 x 5
57.5 x 5 (last one was slowest rep ever but it got up there!)
57.5 x 3
40 x 12

CGBP
30 x 15
30 x 15
35 x 10

Incline DB press
15 x 8
15 x 7
15 x 6 (should’ve probably lower the weight but couldn’t be bothered to change them redo em =/)

Going to try 60 for 5 x 3 next week! (makes me think something is going wrong with squats, if my last lot was at 65kg!)
 
Shoulders 12/06/13

Barbell Cuban press
Light bar 3 x 10

OHP
Bar x 10
30 x 5
40 x 2
42.5 x 5
42.5 x 5
42.5 x 6
42.5 x 5
42.5 x 5
Bar x 13

Decided to go for 42.5 for 5 x 3 as it’s still a 2.5kg increase from last week. Quite nice to see the improvement here as two weeks ago I couldn’t manage 40 x 5 x 3. Still had some energy left over so I went for a couple more after the target, managed the extra two sets with strict form.

Shrugs
20kg plate in each hand x 15 x 2
20kg plate in each hand x 12 x 1

BB front raise
Bar x 12 x 2
25 x 6

Lateral Raise superset with barbell curls
5kg dumbbells for lateral raise, 25kg barbell for curls

Aim for next time: Big step up to 45kg x 5 x 3 next time!
 
Legs (13/6/2013)

Low bar squat
Bar x 10 x 1
40 x 5
50 x 2
60 x 2
70 x 5
70 x 5
70 x 5

Last rep was a slow one but increased my previous 5 x 3 by 5kg. Took onboard feedback and tried to be more aggressive with the power. Widened my stance slightly and made sure those knees were pushed out. Felt a lot better by the end.

Single leg dead lift
10 x 10/10 x 3

Trying these out as advised to work on my posterior chain just with a 10kg plate, quite tricky to balance but I felt it in the hamstrings.

Front Squats
Bar x 10
40 x 8 x 3

Still working on the technique here, struggling to get it comfortable on the shoulders.
 
Probably from lack of muscle to rest it on :p

It wasn't so bad on the last set but it's just trying to get it on the right place, I'll keep at it!
 
19/06/13

Dips
BW x 6 x 3

Bench Press
Bar x 20
40 x 5
50 x 3
60 x 5
60 x 5
60 x 5
40 x 15

CGBP
30 x 15
35 x 15
40 x 10
40 x 8

Dumbbell flys
10 x 15 x 3

Tricep extension
Bar x 10
Bar x 7
Bar x 7
 
Legs day... crap, I'll sleep well tonight!

Low bar squat
Bar x 10 x 1
40 x 5
60 x 2
75 x 5
75 x 5
75 x 5
75 x 5
75 x 4

Same as usual first set gets me thinking “crap, no chance” but then the second and third aren’t too bad so I thought I’d go for 5x5 – nearly there, last set was only 4!


Single leg dead lift
10 x 15/15 x 3

Weakness seems to be my right leg balance wise, no problems when on the left but as soon as I go right I’m all over the place – any suggestions?

Front Squats
Bar x 10
40 x 8 x 3

Hard work, ruined after the first squats
 
23/06/13

Chin ups
BW x 6 x 5

Got to 6 x 5, time to go for 7 x 5 next time!

Deadlift
Bar x 15
60 x 5
80 x 2
90 x 2
100 x 5
100 x 5 (6 really because the bloody bar fell off the weights it was resting on!)
100 x 5

First lift at 100kg! :D

Form felt better with the bar a bit higher (video in form thread – actually think my form improved by the time I got to 100kg but didn’t get a video; wasn’t feeling it as much in the lower back). Think I’ll get a couple of pieces of wood and pile them up to make a 2inch platform to sit under the rubber mats as resting it on 5kg plates wasn’t ideal.

BOR
Bar x 20
40 x 12
40 x 12
45 x 8

Lat pull down superset with abs pull down
35 x 12 (15 for abs)
35 x 12 (15 for abs)
40 x 6 (dropped down to 30kg for abs, lost grip at 15 reps)

Barbell curls superset with leg raises
Bar x 15
Bar x 15
30 x 7
 
(24/06/13)

Dips
BW x 7 x 3

Bench Press
Bar x 20
50 x 5
62.5 (or so I thought) x 3 – wrong weights on; 65kg, whoops!
62.5 x 4 (failed on 5th)
62.5 x 3 (failed on 4th)
62.5 x 2 (meh)

Well and truly mucked that up! Not very happy. Going for 62.5 x 5 x 3 next time and I think I’ll do the dips after the bench press now the numbers for those are getting higher.

CGBP
35 x 15
35 x 12
45 x 7

Incline dumbbell press (one arm at a time)
15 x 10 x 3

Tricep extension
Bar x 12
Bar x 12
30 x 7
30 x 5
 
Couple of updates here...

26/06/13

Low bar squat
Bar x 15
50 x 5
70 x 2
80 x 5
80 x 5
80 x 5
85 x 2

Front squat
Bar x 15
40 x 8
50 x 6
60 x 3
50 x 7
40 x 8

They’re definitely hitting my legs, tried to run up the stairs to put some shorts on = fail.

Single leg dead lift
10 x 15/15 x 3

Stopped halfway through the last set, started feeling it in the lower back.

Barbell curls
Bar x 15
Bar x 15
30 x 8
 
27/06/13

Barbell Cuban press
Light bar x 10
Light bar + 5kg x 10 (not sure how much the bar weighs)
Light bar + 5kg x 10

OHP
Bar x 10
30 x 5
40 x 2
45 x 5
45 x 5
45 x 5
45 x 4 (had to push for the 4th)
30 x 12

Shrugs
20 plate in each hand x 15 x 2
60 x 10

BB front raise
Bar x 12 x 2
25 x

Lateral Raise
5 x 12
5 x 12
5 x 8 followed by negatives on the cable
 
01/07/13

Chin ups
BW x 7 x 5 (only managed 5 on the last set)

May give pull-ups a try next time but I’ve not had much luck with them in the past!

Deadlift
Bar x 15
60 x 5
80 x 2
90 x 2
100 x 2
105 x 5
105 x 5
105 x 5

Had to switch grips from double overhand after the first set but one each way (not sure of name) worked ok.

BOR
Bar x 15
42.5 x 10
42.5 x 10
47.5 x 6

Lat pull down
40 x 8
40 x 8
40 x 6 (+ negatives)

Barbell curls
25 x 10
25 x 10
35 x 5
25 x 5
Bar x 5

No rest between the last three sets.
 
Just looking back over the past month, I estimate I've put 1-1.5kg body weight on; usually around 82kg now and the weights have gone up (slowly but surely!) :D

Initial BP target 55kg, now at 62.5kg

Initial OHP target 40kg, now at 45kg

Initial squat target 60kg, now at 80kg

Initial deadlift target 92.5kg, now at 105kg
 
Couple of updates, it has been a hard week, got some kind of bug thats making me cough up bright green phlegm but I've managed to force myself into the gym.

03/07/13

Low bar squat
Bar x 15
60 x 5
70 x 2
85 x 4 (failed on 5th)
85 x 2 (failed on 3rd)
80 x 5 (don’t know whether its because I got angry with myself after the previous fails but these felt a LOT easier)
80 x 5

Hmm well not according to plan, maybe the 5kg jump was too ambitious. I’ll give 82.5kg a try next time round.

OHP
Bar x 15
30 x 5
40 x 2
47.5 x 5
47.5 x 4 (pushed on 4th)
47.5 x 4 (same again)
40 x 5

Going for strict form 47.5kg next time, really though that was possible, maybe its squatting first or not feeling great.

Front squat
Bar x 15
50 x 5
40 x 8
40 x 8

BB Shrugs, facepulls superset
40 x 12, 10 x 12
40 x 12, 10 x 12
70 x 8, 15 x 12

BB front raise
Bar x 12 x 2
25 x 6




04/07/13

Bench Press
Bar x 20
50 x 5
62.5 x 5
62.5 x 5
62.5 x 5

Much more successful with the right weights on the bar, big push for 65kg next week!

Dips
BW x 6
BW x 7
BW x 4

Incline dumbbell press (one arm at a time)
15 x 9
15 x 9
15 x 9

Tricep extension
25 x 8
25 x 8
25 x 8
 
Went out for 30miles on the bike yesterday and back in the gym today..

09/07/13

Chin up
7 x 5

Tried pull ups to start with but couldn’t do too many so threw in some negatives.

Deadlift
Bar x 15
60 x 5
90 x 2
100 x 2
110 x 5
110 x 5
110 x 5

Form didn’t feel great on the last rep, think I’ll stick to 110 again next week to make sure the form is ok.


BOR
Bar x 15
45 x 8
45 x 8

Lat pull down
40 x 8
40 x 8
40 x 8 (+negatives)

Barbell curls
30 x 10
30 x 10
30 x 9
 
10/07/13

Bench Press
Bar x 20
50 x 5
60 x 2
65 x 4
65 x 3
65 x 2
50 x 10

Failed at my target of 65kg, not really too sure how to follow it up. If I fail on the first set do I drop the weight there and then and keep the volume up or stick to the higher weight then drop it after I’ve failed on a few sets? Annoyingly I have a feeling I'll be stuck at 65 for awhile :(

Dips
BW x 7
BW x 7
BW x 6

Incline dumbbell press (one arm at a time)
16 x 8
16 x 8
16 x 8

Tricep extension
25 x 8
25 x 8
27.5 x 6
27.5 x 6
 
11/07/13

Low bar squat
Bar x 15
60 x 5
70 x 2
85 x 5
85 x 5
85 x 5
85 x a few for a form video

Checked my log from last week and I couldn’t even manage 85kg for 5 reps, either the bug I had done a number on me or I loaded the bar up wrong! Either way happy with today’s squats, video in form check thread.

Front squats
Bar x 8
50 x 8
50 x 8
50 x 9

Stiff leg dead lifts
Bar x 15
40 x 15
50 x 15
60 x 15
60 x 10

Just getting a feel for the weight on these as its the first time I've tried them.

Couple of form check vids (still haven't figured out how to embed them!)

Squats from behind

http://www.youtube.com/watch?v=GWg6ea03wBM

Squats from side

http://www.youtube.com/watch?v=PoZJus5QF7Ahttp://www.youtube.com/watch?v=PoZJus5QF7A
 
First of a couple of updates...

13/07/13

BB Cuban Press
Light bar x 10 x 3 (quite like these to warm the shoulders up)

OHP
Bar x 10
40 x 5
50 x 4 (Whoops should’ve looked at last times log, meant to be 47.5!)
47.5 x 5
47.5 x 4
47.5 x 4 (pushed on 4th)

BB Shrugs
60 x 10
60 x 10
80 x 7

Facepulls
10 x 12
10 x 15
15 x 15

I wanted to give an exercise a friend of mine used to do a go but I can’t remember the name so couldn’t check how to perform them. It’s like a dumbbell press but your palms are facing towards you. Any ideas?

Arnold press
16 x 8
16 x 7
16 x 4
Quickly followed by
11 x 5
 
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