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Monday 4th June 2012 - Bench day.
BB Bench: 20x8, 40x6, 60x4, 90x2, 80x5, 70x10. Been a long time since I last got two records on the bench in one session, I've got 90x2 before but not with full ROM. Last rep on 80kg was a bit of a struggle but pretty pleased. Front delts not feeling too great during the sets either so I think I should be good for a 100kg bench again in 2/3 weeks which should be around the time I have a 70kg OHP.
Dips: 10x3. Did another 10 on the chin up station.
OHP: 20x8. 60x4, 50x5, 40x15. Pretty good still considering my shoulders weren't 100%.
Incline DB flies: 15x10, 15x8.
Lateral side raises: 7x10x2.
BB Bench: 20x8, 40x6, 60x4, 90x2, 80x5, 70x10. Been a long time since I last got two records on the bench in one session, I've got 90x2 before but not with full ROM. Last rep on 80kg was a bit of a struggle but pretty pleased. Front delts not feeling too great during the sets either so I think I should be good for a 100kg bench again in 2/3 weeks which should be around the time I have a 70kg OHP.
Dips: 10x3. Did another 10 on the chin up station.
OHP: 20x8. 60x4, 50x5, 40x15. Pretty good still considering my shoulders weren't 100%.
Incline DB flies: 15x10, 15x8.
Lateral side raises: 7x10x2.
Original post by Tango189
Monday 4th June 2012 - Bench day.
BB Bench: 20x8, 40x6, 60x4, 90x2, 80x5, 70x10. Been a long time since I last got two records on the bench in one session, I've got 90x2 before but not with full ROM. Last rep on 80kg was a bit of a struggle but pretty pleased. Front delts not feeling too great during the sets either so I think I should be good for a 100kg bench again in 2/3 weeks which should be around the time I have a 70kg OHP.
Dips: 10x3. Did another 10 on the chin up station.
OHP: 20x8. 60x4, 50x5, 40x15. Pretty good still considering my shoulders weren't 100%.
Incline DB flies: 15x10, 15x8.
Lateral side raises: 7x10x2.
BB Bench: 20x8, 40x6, 60x4, 90x2, 80x5, 70x10. Been a long time since I last got two records on the bench in one session, I've got 90x2 before but not with full ROM. Last rep on 80kg was a bit of a struggle but pretty pleased. Front delts not feeling too great during the sets either so I think I should be good for a 100kg bench again in 2/3 weeks which should be around the time I have a 70kg OHP.
Dips: 10x3. Did another 10 on the chin up station.
OHP: 20x8. 60x4, 50x5, 40x15. Pretty good still considering my shoulders weren't 100%.
Incline DB flies: 15x10, 15x8.
Lateral side raises: 7x10x2.
Good job. I will be impressed if you hit 70 within the said time. :P Go for it!
Original post by liftorrot
Good job. I will be impressed if you hit 70 within the said time. :P Go for it!
Thanks, hopefully I can carry on making great gains on the OHP.
Tuesday 5th June 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 160x3, 120x10. Pretty good. Grip really starting to be tested on the last set. New 1RM of 170 hopefully next week.
Chins: 10, 8. Saved myself a bit for the rows.
DB row: 22.5x8, 40x10x5. Very good.
BB curl:11.25x15x2.
Shrugs: On some machine, did 25kg each side x 15, then two sets with another 20kg added for 15 reps each.
Reverse flies: 7kgx12, x10.
Machine preacher curls: 80x6, 60x6, 40x6 with no rest.
Good session.
Thursday 7th June 2012 - Squat day.
Back squats: 20x8, 80x5x5. Easy, best form I've used since squatting again so I must be getting more flexible. Suprised it was easier than last week. 90kg next week.
Leg extensions:#8x10, #10x10, #8x10, #6x10. Very slow reps, found it hard to get up from the machine after every set.
Leg curls: #8x10, #8x10, #12 (stack) x 8. Can't remember if I did another set of #8x10 or not.
Standing calf raises:#14x12, #12x15.
Back squats: 20x8, 80x5x5. Easy, best form I've used since squatting again so I must be getting more flexible. Suprised it was easier than last week. 90kg next week.
Leg extensions:#8x10, #10x10, #8x10, #6x10. Very slow reps, found it hard to get up from the machine after every set.
Leg curls: #8x10, #8x10, #12 (stack) x 8. Can't remember if I did another set of #8x10 or not.
Standing calf raises:#14x12, #12x15.
Monday 11th June 2012 - Bench day.
Right lat has been in random spasm since late Friday night, no idea what I have done to it but after today I have a feeling it was caused by OHPing.
BB Bench: 20x8, 40x6, 60x4, 100x1, 85x5, 80x6, 75x6. Pretty easy 100kg PB that actually hit the chest this time, did a second rep pretty easily on it too but that was spotted. Decent reps on the sets after that too. However, and this is a big but, it looks like I have lost all of my technique the last few weeks including arch and I realise that when ever my head is not flat on the bench I get headaches so the headaches I was getting mid training were probably due to those. Looks like I am a couple of weeks away from hitting an all time PB on the bench.
Dips: 12, 10, 10.
OHP: 20x8. 50x4, 40x5. Right lat messing up which makes me believe that the pressing on Friday has messed it up. I've been foam rolling it a lot but it's not really working. The problem was that the bar today was moving up in a straight line so I didn't risk a full blown injury.
Incline DB flies: 12.5x8, 12.5x8.
Lateral side raises: 8x10x2.
Right lat has been in random spasm since late Friday night, no idea what I have done to it but after today I have a feeling it was caused by OHPing.
BB Bench: 20x8, 40x6, 60x4, 100x1, 85x5, 80x6, 75x6. Pretty easy 100kg PB that actually hit the chest this time, did a second rep pretty easily on it too but that was spotted. Decent reps on the sets after that too. However, and this is a big but, it looks like I have lost all of my technique the last few weeks including arch and I realise that when ever my head is not flat on the bench I get headaches so the headaches I was getting mid training were probably due to those. Looks like I am a couple of weeks away from hitting an all time PB on the bench.
Dips: 12, 10, 10.
OHP: 20x8. 50x4, 40x5. Right lat messing up which makes me believe that the pressing on Friday has messed it up. I've been foam rolling it a lot but it's not really working. The problem was that the bar today was moving up in a straight line so I didn't risk a full blown injury.
Incline DB flies: 12.5x8, 12.5x8.
Lateral side raises: 8x10x2.
(edited 11 years ago)
As some of you may have noticed in the MBS thread, I've been on a very bad in terms of diet/training over the last two weeks or so. Will be seriously stepping it up before a month of fasting starts.
Friday 29th June 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 80x5, 75x5, 70x5. Pretty easy but I was doing 5kg on top of every set last time round which is what I will do next time.
Dips: 10, 10, 10. Suprisingly hard but I was holding my bodyweight up at the top for considerably longer.
OHP: 20x8. 50x5, 50x4, 50x5. Middle set was because I was doing very slow reps by the looks of things.
DB shoulder press: 12.5x12, 10, 10. New exercise, pretty easy. Feel it more in the side delts.
Lateral side raises: 8x10x3.
Cable pushdowns:#4x10, #4x12.
Incline DB flies: 12.5x10x3. Back to higher volume flies.
Friday 29th June 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 80x5, 75x5, 70x5. Pretty easy but I was doing 5kg on top of every set last time round which is what I will do next time.
Dips: 10, 10, 10. Suprisingly hard but I was holding my bodyweight up at the top for considerably longer.
OHP: 20x8. 50x5, 50x4, 50x5. Middle set was because I was doing very slow reps by the looks of things.
DB shoulder press: 12.5x12, 10, 10. New exercise, pretty easy. Feel it more in the side delts.
Lateral side raises: 8x10x3.
Cable pushdowns:#4x10, #4x12.
Incline DB flies: 12.5x10x3. Back to higher volume flies.
Tuesday 3rd July 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 160x1. No belt or chalk again, liquid chalk has gone all solid.
Chins: 10, 10, 6. Gone rubbish at chins, felt very hard.
DB row: 22.5x8, 32.5x15x3. Back to higher volume rows.
T bar row: 20kgx12.
BB curl:10x12x3.
Shrugs: On machine, did 20kg each side x 20x3.
Reverse flies: 7kgx10x3.
Thursday 5th July 2012 - Squat day.
Back squats: 20x8, 80x5x3.
Leg extensions:#8x10, #10x10x3.
Leg curls: #10x8, #12x10x3.
Lying leg raises:Bwx15, 10kgx13, 5kgx15.
DL: 60x5, 100x3, 120x1, 160x1. No belt or chalk again, liquid chalk has gone all solid.
Chins: 10, 10, 6. Gone rubbish at chins, felt very hard.
DB row: 22.5x8, 32.5x15x3. Back to higher volume rows.
T bar row: 20kgx12.
BB curl:10x12x3.
Shrugs: On machine, did 20kg each side x 20x3.
Reverse flies: 7kgx10x3.
Thursday 5th July 2012 - Squat day.
Back squats: 20x8, 80x5x3.
Leg extensions:#8x10, #10x10x3.
Leg curls: #10x8, #12x10x3.
Lying leg raises:Bwx15, 10kgx13, 5kgx15.
(edited 11 years ago)
Tuesday 10th July 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 85x5, 80x6, 100x3 (spotted), 70x8. Not as bad as I thought. Should be able to get 100 next time.
Dips: 10, 9, 8. Short breaks may be the reason why I couldn't get too many today.
DB shoulder press: 17.5x10, 15x10, 10x10x2. Definitely feel it more later than the OHP but will keep the OHP in too.
Took me around 25 minutes to do. Back tommorow.
BB Bench: 20x10, 40x6, 60x4, 85x5, 80x6, 100x3 (spotted), 70x8. Not as bad as I thought. Should be able to get 100 next time.
Dips: 10, 9, 8. Short breaks may be the reason why I couldn't get too many today.
DB shoulder press: 17.5x10, 15x10, 10x10x2. Definitely feel it more later than the OHP but will keep the OHP in too.
Took me around 25 minutes to do. Back tommorow.
Wednesday 11th July 2012 - Deadlift day.
DL: 60x5, 100x3, 120x1, 160x1. No belt or chalk again, liquid chalk has gone all solid, PB w/o a belt or chalk, didn't feel too bad.
Shrugs: 100x20x2.
Chins: 10, 9, 5. Looks like I'll have to do more of these again.
DB row: 22.5x8, 35x15x3. Probably the best thing of a pretty rubbish session.
Reverse flies: Pretty light sets of 15 and 12 on a machine.
Preacher curls on machine:40x20, 30x15.
Done in 40 minutes so had 30s-1min break between sets.
DL: 60x5, 100x3, 120x1, 160x1. No belt or chalk again, liquid chalk has gone all solid, PB w/o a belt or chalk, didn't feel too bad.
Shrugs: 100x20x2.
Chins: 10, 9, 5. Looks like I'll have to do more of these again.
DB row: 22.5x8, 35x15x3. Probably the best thing of a pretty rubbish session.
Reverse flies: Pretty light sets of 15 and 12 on a machine.
Preacher curls on machine:40x20, 30x15.
Done in 40 minutes so had 30s-1min break between sets.
Post workout meal today:
Half a footlong turkey breast sub.
Diet Coke.
10 dates.
500g low fat greek yoghurt.
300g chicken.
360g new potatoes with minted butter.
6 oreos.
300ml whole milk.
Side salad.
A jam doughnut.
125g Activia.
May have around 75g whey pretty quick too.
Half a footlong turkey breast sub.
Diet Coke.
10 dates.
500g low fat greek yoghurt.
300g chicken.
360g new potatoes with minted butter.
6 oreos.
300ml whole milk.
Side salad.
A jam doughnut.
125g Activia.
May have around 75g whey pretty quick too.
(edited 11 years ago)
Thursday 12th July 2012 - Squat day.
Back squats: 20x8, 40x5, 60x5, 90x5x5. Pretty hard, form improved with sets.
DB shoulder press:6x10, 15x15x3.
Leg extensions:#6x10, #8x10, #10x10x3.
Leg curls: #10x8, #12x10x3. Supersetted with standing calf press #13x20x2.
Shoulder press machine:#5x12,#6x12, 8x#12. Supersetted with lateral raises 8kgx12x3.
Back squats: 20x8, 40x5, 60x5, 90x5x5. Pretty hard, form improved with sets.
DB shoulder press:6x10, 15x15x3.
Leg extensions:#6x10, #8x10, #10x10x3.
Leg curls: #10x8, #12x10x3. Supersetted with standing calf press #13x20x2.
Shoulder press machine:#5x12,#6x12, 8x#12. Supersetted with lateral raises 8kgx12x3.
Monday 16th July 2012 - Bench day.
BB Bench: 20x10, 40x6, 60x4, 100x2, 90x2, 80x4, 70x8. Finally back to two plates despite eating way too much, although the new PBs have a bigger ROM. Next month will be trying to keep as close to two plates as possible.
Dips: 10, 10, 10. Pretty easy but will be sticking to bodyweight probably for the short term futuer.
Shoulder press machine:#5x10, #8x10, #10x8, #6x10.
Cable pushdowns:Two pretty light sets for 15 and 12 reps.
Incline db flies: 12.5x12x3.
Lateral raises: 7kgx15, 12, 10.
Decent workout today for the first time today.
BB Bench: 20x10, 40x6, 60x4, 100x2, 90x2, 80x4, 70x8. Finally back to two plates despite eating way too much, although the new PBs have a bigger ROM. Next month will be trying to keep as close to two plates as possible.
Dips: 10, 10, 10. Pretty easy but will be sticking to bodyweight probably for the short term futuer.
Shoulder press machine:#5x10, #8x10, #10x8, #6x10.
Cable pushdowns:Two pretty light sets for 15 and 12 reps.
Incline db flies: 12.5x12x3.
Lateral raises: 7kgx15, 12, 10.
Decent workout today for the first time today.
Original post by liftorrot
Congrats on the two plate bench!
Thanks, you looking to carry on training in Ramadan?
Original post by Tango189
Thanks, you looking to carry on training in Ramadan?
Original post by Tango189
Will update later with two sessions and will be following a set routine this month.
The following one of them was done without water:
DB row:22.5x8, 42.5x10x3.
Chins:8, 6.
BB curl:30, 20, 20. (Olympic bar)
Reverse curl:20.
BB bench:20x8, 40x6, 60x4, 80x6, 75x5, 70x6. Good considering it was at 1am in the heat.
OHP:20x8, 40x5, 60x5.
Dips:10.
Clean and press:40x12.
Dips:10.
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