[josht36]

(Original post by liftorrot)
Is the DOMS due to squats ?

Nope hadn't been to the gym in a while and I think changing to a split gave me worse doms than usual after my chest and back days.

25/06/12 - In a better cheaper gym now. Hopefully going 4-5 times a week. Going to try and work some sort of squat - front/back into one of my other days as well as legs.

Squats - Pretty good considering no squatting for a few weeks
130 x 5
130 x 5
130 x 5

Hack Squats - Leg press machine didn't go very deep so tried these. Couldn't do much weight but tried to be really explosive at the bottom.

Leg Extension - Loads of reps. Bit of a killer

Leg raises - Bit of fun at the end.

Might try and work front squats in next time, or maybe do 5x5 on back.

[josht36]

27/06/12

Bench - Felt a bit harder on the left side. Either **** barbell/**** plates/me randomly losing strength there.
107.5 x 5
107.5 x 5
107.5 x 5

Dumbbell Bench
36 x 8
40 x 6
40 x 6
40 x 6

Fly

Dips
Bodyweight x 6
+10 x 5
+10 x 5
Bodyweight x 6

Tricep Extensions

[josht36]

28/06/12

Deadlift - Grip felt much fatter than other bars I have used. Definitely tougher to grip the bar.
150 x 5
150 x 5
150 x 5

Chins
Bodyweight x 6
+15 x 5
+15 x 5
Bodyweight x 8

Dumbbell Rows
40 x 8
50 x 5 - Used the fatter handles, much harder to grip so changed the type of dumbbell I was using for the next sets.
47.5 x 6
47.5 x 6

Biceps

[josht36]

29/06/12

Press
62.5 x 5
62.5 x 4
62.5 x 4

Seated Dumbbell Press
32.5 x 4 - Used the metal dumbbells that seem much heavier
30 x 6
30 x 6
30 x 6

A few different assistance exercises followed by shrugs

[josht36]

1/07/12

Squat
135 x 5
135 x 5
135 x 5 - Massive rest before this set

Hack Squat

Paused Squat
100 x 5
100 x 5
90 x 5

Leg Extension

Leg Raises

[liftorrot]

(Original post by josht36)
1/07/12

Squat
135 x 5
135 x 5
135 x 5 - Massive rest before this set

Hack Squat

Paused Squat
100 x 5
100 x 5
90 x 5

Leg Extension

Leg Raises

Great numbers there.. I was checking out your blog last night.. you have made great progress overall.
Keep it up !

[josht36]

03/07/12

Dumbbell Bench - Massive queue so we had to do this.
46 x 5
46 x 5
46 x 5
46 x 3

Dumbbell Incline
36 x 8
38 x 6
38 x 6

Dips
+10 x 5
+10 x 4
+10 x 4

Cable Fly

Tricep Extensions

[josht36]

04/07/12

Deadlift - Think I will have to use the fat bar for the duration of summer. Hopefully will help with my grip work. These sets were ok, probably easier than last week.
155 x 5
155 x 5
155 x 5

Chins
+15 x 6
+15 x 5
+15 x 5

Dumbbell Row
50 x 7
50 x 6
50 x 6

Curls

[josht36]

06/06/12 - Rubbish day today, not really worth logging.

Press - For some reason just had no strength today and could only get a rep or two out at normal weights. Maybe because I played tennis for quite a few hours yesterday. Ended up just doing quite a few sets of 55.

Dumbbell Seated Press
30 x 8
32.5 x 6
32.5 x 6

Wide Grip Pullup - Quite a lot of bodyweight sets.

A few more assistance exercises, shrugs etc

[josht36]

07/07/12

Squat - Felt really hard so did triples. Think I am likely losing a little weight so may just try to maintain lifts.
137.5 x 3
140 x 3
140 x 3
140 x 3

Leg Press
6 plates x 10
10 plates x 6
12 plates x 3
10 plates x 6
10 plates x 6

Leg Extension - 4 sets

Leg Raise - 5 sets to failure

[josht36]

08/07/12

Bench - Only managed triples on bench so thats what I did instead.
107.5 x 3
107.5 x 3
107.5 x 3
100 x 5

Dumbbell Bench - Pretty Easy, will try to remember to do the 40s next time.
37.5 x 6
37.5 x 7
37.5 x 7

Dips
+10 x 6
+10 x 5
+10 x 5

Various tricep exercises - cable and dumbbells

[josht36]

10/07/12

Press - Lost a lot of strength here and finding it hard to get much food down me at home so guessing I have lost a fair bit of weight. New shake ordered so that should help somewhat.
60 x 3 - Lowered the weight after this for some volume.
55 x 5
55 x 5
55 x 5
55 x 5

Seated Dumbbell Press I think the reason for the difficulty on this exercise was the rubbish bench that we got.
32.5 x 5
32.5 x 3
28 x 9
28 x 8

Upright Row

Shrugs

[josht36]

11/07/12

Deadlift
160 x 3 - Lost grip
160 x 5
160 x 5 - Not great technique, need to work on it next time.

Chins
+10 x 8
+10 x 7
+10 x 6

Dumbbell Row
50 x 8
50 x 8
50 x 8

Curls

[josht36]

13/06/12 - Have been going around 5 times a week recently. Discussed it with training partner who wanted to put the 5th day as an arm day rather than just starting loop again. I said I would rather do another leg day so we compromised and will do a squat and arm day. Probably put it in between back and shoulders. Will mean I am squatting twice a week, not as much as before but hopefully still enough to make some progress this summer.

Squats Last rep on the last two sets was really tough but got it done. Probably going close to atg.
140 x 4
140 x 4
140 x 4

Paused Squats
100 x 5
90 x 5
90 x 5

Leg Press
10 plates x 6
10 plates x 8
10 plates x 8

Leg Extension

Leg Raises

[josht36]

14/7/12

Bench
107.5 x 4
107.5 x 4
107.5 x 4 - Better volume than last week so pleased
90 x 8

Dumbbell Incline
42 x 6
42 x 5
42 x 5

Dips
+10 x 5
+10 x 5
+10 x 6
+10 x 5

Cable Fly and Tricep Extension on cable

[josht36]

16/07/12

Deadlift - Form much better today, back kept much more straight.
150 x 5
160 x 4
170 x 3

Chins
+10 x 6
+10 x 6
+10 x 6
+10 x 6
+10 x 5

Dumbbell Row - Different position. More upright as wasn't using a bench.
50 x 6
50 x 6
50 x 5

Lat Pull Down

[josht36]

17/07/12

Squat
140 x 3
140 x 3
140 x 3 - Much harder than it should have been. Going to deload to 125ish, nail my technique and work back up.

Arm Supersetting - Numbers just there to help me remember for next time
Dumbbell 17.5,12.5 5 sets
Cable 55,70 5 sets

[josht36]

19/07/12

Press
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5

Dumbbell Seated Press - Really easy this, odd how I can do more weight.
30 x 8
30 x 8
30 x 8

Wide Grip Pullups
8
8
6

Upright row

Shrugs with kettlebell

[josht36]

21/07/12

Squat - Not too tough. Was nice to change the rep scheme. Felt like sets took forever though.
125 x 6
125 x 6
125 x 6

Paused Squat
100 x 5
100 x 5
100 x 5

Leg Press
10 plates x 6
10 plates x 6
10 plates x 6

Leg Extension - Sets of 12-15

Leg Raise

[josht36]

22/07/12 - Awful day today. Down on everything. Unsure whether it was because of lack of sleep or lack of food recently.

Bench
107.5 x 4
107.5 x 3
107.5 x 2
90 x 6

Dumbbell Incline Bench
40 x 6
40 x 5
40 x 6

Dips
+10 x 6
+10 x 5
+10 x 5
+10 x 5

Cable Fly