"Time to Get Shreddies" Log

Today's workout was all about volume, volume and more volume

Friday: Quads

Leg Extensions - 45kg x15x3, 55kg x12x2, 65kg x20
Paused Squats - 100kg x10x10, 100kg x8x6, 100kg x6x4
Adductor Machine - 60kg x15x3
Paused Leg Extensions - 55kgx15x3

20 sets of squats, time to lie down and not move all weekend
 
I hope so :D the last few sets, the pause was a second at most but my legs were so pumped that sitting in the hole was just agony. Definitely recommend paused squats at high volume once in a while
 
Can confirm, legs are ruined!

Sunday: Hamstrings/Calves

Calf Raises (Heels in/Heels out superset) - 70kg x15/15x7
Paused Hamstring Curls - 30kg x15x5
Hamstring Curls - 45kg x12x3
DB SLDL - 28kg x10x3
GLHR - BW x10x3
 
Monday: Chest/Triceps

Cable Crossovers - 25kg x15x2, 35kg x12x3
Chest Press - 80kg x12x4
Incline DB Press - 30kg x10x3, 26kg x10 (Paused)
High Incline Bench Press - 90kg x8x3
Skullcrushers - 30kg x12x4
Rope Pulldowns - 20kg x10x4
Overhead DB Extensions - 30kg x20
 
Tuesday: Back

Lat Pulldowns - 60kg x15x2, 80kg x10x3
Close Grip Pulldowns - 60kg x10x3
Lying DB Row - 28kg x12x4
Seated Cable Row - 90kg x10x4
Underhand BB Row - 80kg x10x3
DB Y-Raise - 12kg x10x3
 
Thursday: Delts/Biceps

Run the Rack Seated DB Press - 36kg x10, 34kg x9, 32kg x8, 30kg x8, 28kg x7, 26kg x7, 24kg x8, 22kg x6
Rear Delt Fly - 22kg x12x4
OHP - 40kg x10x3
Side Laterals - 14kg x15x3
Single Arm Preacher Curls - 20kg x12x4
Standing Hammer Curls - 16kg x10x4
Reverse Bar Curls - 20kg x10x3
 
Friday: Quads

Paused Squats - 60kg x15, 100kg x10x10
Adductor Machine - 60kg x20x4
Leg Press - 250kg x15x4
Walking Lunges - BW x15, 22kg x15x4, BW x15
Leg Extensions - 55kg x20x4
 
Haha my legs were finally pain free by Wednesday. Think this will be the last week I do paused squats for a while, I get an epic pump from them and really good DOMS, but I find when I neglect going heavy for a while I find it really hard to get back up to decent weights again
 
Sunday: Hamstrings Calves

DB SLDL - 14kg x15, 18kg x15, 26kg x12x3, 30kg x10x2, 32kg x10
Lying DB Hamstring Curl - 16kg x12x4
Standing Calf Raise - 80kg x12x8
 
Monday: Chest/Triceps

High Incline DB Press - 22kg x15, 34kg x12x4
Bench Press (5 second negatives/5 second positives) - 80kg x10x4
Chest Press - 75kg x12x2, 75kg x10(Dropset 55kg x20)
Cable Crossover - 30kg x15x3
Rope Pulldown - 15kg x15x2, 25kg x10x3
Overhead Rope Extension - 25kg x12x5
 
Tuesday: Back

Lat Pulldowns- 55kg x15, 75kg x12x4
Reverse Grip Pulldowns - 60kg x10x2
Lying DB Curls - 30kg x12x4
Bent Over Rows - 90kg x10x3
Cable Pullovers- 30kg x15x3
Seated Cable Rows - 80kg x10x3
Deadlifts - 100kg x10, 140kg x10x2

First time I deadlifted in ages, still hate it. No thanks Jeff
 
Thursday: Delts/Biceps

Seated DB Press - 22kg x12, 32kg x10x2, 26kg x12
Upright Row - 30kg x12x5
OHP - 50kg x12x4, 60kg x8
Rear Cable Fly - 30kg x15x4
Side Laterals - 16kg x15x5
Seated DB Curls - 12kg x15x5
Barbell Curls - 30kg x10x3
 
Friday: Quads

Walking Lunges - BW x40x5
Squats - 80kg x12, 120kg x10x7
Adductor Machine - 70kg x20x4
Hack Squats - 90kg x10x3
Leg Extensions - 65kg x12x4
 
Monday: Chest/Triceps

High Incline DB Press - 24kg x15x2, 36kg x10x3, 28kg x12x2
Incline Smith Press (3 second negatives) - 80kg x12x4
Chest Press - 85kg x12x3
Pec Deck - 55kg x12x3
Overhead Cable Extension - 30kg x12x5
V-Pushdown - 30kg x12x3
Single Arm DB Extension - 10kg x10x2
 
Tuesday: Back

Deadlifts - 70kg x10, 110kg x10, 140kg x10x6
Bent Over Rows - 80kg x12x2, 90kg x10, 100kg x10
Seated Cable Row - 80kg x12x3
Y-Raise - 8kg x10x4
Cable Pullover - 30kg x15x3
 
Thursday: Delts/Biceps

Side Laterals - 14kg 15kg x2, 18kg x12x3
Seated BB Press - 80kg x10x3, 80kg x8(Dropset 50kg x10)
Rear Cable Fly - 25kg x12x4
OHP - 50kg x8x3
Cable Side Laterals - 15kg x15x3
Preacher Curls - 25kg x15x5
 
Terrible leg day today, no sleep and a bad day at work meant I really couldn't be bothered. Kept trying to justify putting it off and not going but did, wasn't a great session though

Friday: Quads

Leg Press - 200kg x15x2, 240kg x12x2, 300kg x12x2, 340kg x10x2, 300kg x12x2, 240kg x15x2
Adductor Machine - 70kg x20x4
Leg Extension - 60kg x15x5
 
Had a week off last week, as basically I just couldn't be bothered and was going out of habit as opposed to going because I want too

Back this week, still not feeling great about it but the thought of losing gains is more annoying than not wanting to go

Monday: Chest/Triceps

High Incline DB Press - 22kg x12, 28kg x10, 38kg x8x3
Cable Crossover - 30kg x15x5
Bench Press (4 second negatives and positives) - 80kg x8x4
Pec Deck - 60kg x12x3
Skullcrushers - 30kg x12x3
Cable Pushdowns - 30kg x15x3
Overhead Extensions - 25kg x12x2


Tuesday: Back/Hamstrings

Wide Grip Pullups - BW x10x3
Bent Over Rows - 80kg x12x2, 100kg x10x2
Y-Raises - 10kg x12x3
Lat Pulldown Superset (Normal then Reverse grip) - 60kg x10/10 x3
Lying DB Row - 30kg x10x4
SLDL DB - 30kg x12x5
Hamstring Curls - 30kg x15x2, 40kg x12x3
 
Thursday: Delts/Biceps

EZ Bar Curls - 20kg x15x2, 30kg x12x2, 40kg x10x2
Single Arm Preachers - 15kg x15x3
Seated Hammer Curls - 16kg x10x3
OHP - 50kg x12x4
Rear Delt Fly/Face Pull Superset - 25kg/50kg x15/12 x3
Cable Side Laterals - 20kg x12x3
DB Side Laterals/Front Raise Superset - 14kg x12/12 x3
 
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