[The Troll Toll]

Casual but kitted football game yesterday and Oklahoma drills today. Neck is pretty sore.

[The Troll Toll]

Another OK session. It's like the blog is just buzzing with mediocrity

Shoulders

Push press
20x10
seated power cleans 7.5x8
20x10
SPC 7.5x8
60x4
60x4
80x3
80x3
90x2
90x2
97.5x1
97.5 missed

Every weight of 90 or above was followed by a set of curls 15x8

Seated DB press
15x5
20x3
27.5x1
35x5, 25x4, 15x8, 15x3 drop set
Not bad ostensibly but shorter ROM on the set with 35.

Machine press
50x10
50x10
40x10
45x10
50x10

Machine lateral raise
10 sets of 8

3 sets of 10 band pull aparts

[Becca]

Seated power cleans?

[The Troll Toll]

Probably what people who actually care about cleans would call a misnomer since it is not a power exercise or a clean.



I used to do them standing and call them something different. I can't remember what it was. Anyway they're a pretty decent shoulder warm up exercise.

Edit - Cuban press

[Becca]

Ahh. Got it now

[The Troll Toll]

Legs

Squat
20x10
20x10
60x5
60x5
100x5
140x1
150x1
165x2 hard lol
100x8 narrow stance
100x8 normal stance
100x8 narrow stance

RDL
60x6
100x6
100x6
100x6

Seated calf raise 3x10

**** lol

[SMed]

I like how, despite all the odds, you listened to me and have continued this log far greater than the others thought was possible. I knew you could do it.

[The Troll Toll]

(Original post by SMed)
I like how, despite all the odds, you listened to me and have continued this log far greater than the others thought was possible. I knew you could do it.

You're my foundation and support, Linda.

[The Troll Toll]

Bench
20x8
20x8
60x5
60x1
80x3
90x1
102.5x4 missed 5 again...
105x3
110x1
100x2
60x10
60x10
60x10
was really annoyed after missing 5, but 105x3 is a recent PB so that's good. I think my head was a little wrong for 102.

JM press drop sets
55x8, 50x7, 40x8, 30x10
45x10, 40x8, 30x10
I think these are right but it doesn't matter. Good bro pump either way

Machine Fly
3x10
couldn't be arsed at this point. I don't get paid for this ****

[The Troll Toll]

Back - short session

Underhand rows - more upright than usual
20x8
60x8
80x8
80x8
drop set 110x4 100x5 80x6 60x8 60x7

Back extension
Bwx10
10x10
10x10
10x10
need to do these more

Pullups
2x8

Pulldowns
drop set 85x4 65x6 40x10

EZ curls
25x20

DB incline curls
7.5x7
7.5x7

[The Troll Toll]

Just a short session to take my mind off exams for 30 minutes

BTN push press
20x8
60x4
60x4
80x1
60x4
would have done more but I forgot chalk and the bar was slipping in my hands with 80

Tricep pressdown
5x10 slow negs, peak contraction

Machine shoulders
5x10

Rear delts
5x10 light weight, focus on keeping scapulas down and back

[The Troll Toll]

Calf raise 3x10 supersetted with 1 leg back extension 2x10

Squat
60x8
100x5
100x5
130x3
150x6
meh

RDL
60x10
100x8
140x6
meh

Leg extension 3x10 supersetted with abs 3x10

[The Troll Toll]

I did some bench and back on Friday but I forgot what it was

Shoulders
Push press
20x5
20x5
60x5
80x3
80x3
90x3
95x2 missed 3 really high, was annoyed about this

Seated DB press
20x5
25x1
32.5x6, 25x3, 17.5x6

Rear delts
3x10
supersetted with 2x10 machine press

Lateral raise
6x10

[296]

How's the football going, bro?

[The Troll Toll]

(Original post by 296)
How's the football going, bro?

I play free safety for the Cov Jets. Have been picking it up alright, although my last game was just embarrassing so hopefully I will play better on Saturday.

[The Troll Toll]

Squat
20x8
20x8
60x5
100x5
130x3
155x5
140x8

RDL
100x10
100x10
100x10

Leg press
80x5
120x5
160x5
160x10, 120x10, 80x10 leg extension 2x10 big drop set

Went to the park after this and ran routes for about an hour and a half or so. Not a serious workout though.

[The Troll Toll]

This is my new bench routine. No time scale planned. Hopefully the higher volume works.

[The Troll Toll]

First day of Smolov Jr plus shoulders

Bench
20x10
60x5
77.5x6
77.5x6
77.5x6
77.5x6
77.5x6
77.5x6
hard lol

Push press
20x5
60x3
80x1
90x1 missed my first attempt

Seated DBs
20x5
30x8 (missed 9), 20x6, 12.5x5 drop set all to failure

I was gonna do isolation work afterwards but my friend who I was with wanted to leave and he was driving. I was pretty tired anyway. I was out until about 7, even though I wasn't drinking. Funny how that works. I also went in a ball pit. Not in a sex-offenders-list way, this girl had one in her room. Apparently she got wasted one night, drove to Asda and dropped £200 on one. I sat in it while she threw eggs at people from her window. Not a good role model.

[The Troll Toll]

Monday 11/06

Bench
20x8
20x8 (supersetted with 5kg seated PC)
60x3
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x5
82.5x4,1 rest pause to get the last rep

Squat
60x5
60x5
100x5
140x6, 100x6, 60x12 Leg extensions 3x10 drop set

Wednesday 13/06

Bench
20x8 (supersetted with 5kg seated PC)
60x3
75x1
87.5x4
87.5x4
87.5x4
87.5x4
87.5x4
87.5x4
87.5x4
87.5x4

Deadlift
60x5
100x3
130x1
160x2
160x2
160x2
160x2
170x1

Bent over row
60x8
90x5
90x5
superset
Back raise
+10x8
+10x8

Pullups
+15x4, BWx5 Lat pulldown 50x12 drop set

Friday 15/06

Bench
20x8
20x8 (supersetted with 5kg seated PC)
60x3 started to feel hard. uh oh
80x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x2 3rd rep was ugly and slow, a douche grabbed the bar. maybe would have got it. if i missed i could roll it down my body, it's only 92 kg ffs
92.5x3
This was hard

Triceps drop set (pushdowns)
35x5, 30x6, 25x7, 20x8, 15x9, 10x10

Biceps drop set
22.5x4, 20x5, 17.5x6, 15x7, 12.5x8, 8x9, 6x10

[Monkey_Pete]

(Original post by The Troll Toll)

Bench
20x8
20x8 (supersetted with 5kg seated PC)
60x3 started to feel hard. uh oh
80x1
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x3
92.5x2 3rd rep was ugly and slow, a douche grabbed the bar. maybe would have got it. if i missed i could roll it down my body, it's only 92 kg ffs
92.5x3
This was hard

I have had a few people try to do this to me before at the gym, i find shouting NO at them as they run over normally scares them away, or atleast they back off enough to allow me to finish the rep undisturbed