[Tango189]

Friday 27th April 2012 - Deadlift day.

DL: 60x5, 100x3, 120x1, 165x1, 140x3, 100x10. 165 is a new PR, first time hitting above 2x bodyweight - went up pretty easy till about 4/5 of the way, stuck about 3/4 seconds there - pulled hips back even more and it went up. Held lockout for ~20 seconds just to prove to myself it was locked fully. Would have got 170 without too much difficulty I think, I'll try that next week. Lower back not too great after the long lockout on the top set, really not great after the two sets after that.

Chins: 11, 6. Lower back killing after the first set and was why I stopped at those reps, otherwise pretty easy.

DB row: 22.5x8, 45x10x3. Good, thought I would fail here but didn't. Will go 50x5 for sets next week.

BB curl: 30x8x2, 30x3 (10 second rest), 30x3.

DB hammer curl: 8x10 - Very good form but felt hard, not done these in 6 months + but I was doing 30kg for 5 reps per hand with a lot of swing back then.

Shrugs: 60x12, 100x10, 140x10. Not finding it easy to do the first pull of the sets up. I'll give 150 a go again next week.

Reverse flies: #7x15, #7x12.

[Tango189]

Monday 30th April 2012 - Bench day.

BB Bench: All reps done hitting chest 20x8, 40x6, 60x4, 80x6, 80x5 (Would have got 6 but that would have been failure), 70x8, 70x6. Had no spotter so went relatively light, bench was set up very poor so I think I will switch to the other bench in the gym as it looks as if the bar is unbalanced.

Dips (+20kg): 9, 7. Not far from lockout on 10th rep, felt easier than the last time I hit this PB. Did 12 bodyweight ones on the chin/pull up station, which is a PB by a factor of 3 reps.

OHP: 20x8, 45x5, 45x3. My upper back arches at this weight so I will look into using a belt when I am back to hitting a plate.

Clean and (push) press: 32.5x12, 32.5x8. Easier than last time, with more weight added. Tried to push press the weight and did it properly for the first time, it's more of a jump than anything.

Cable pushdowns: Done on the lat pulldown machine. #7x8, #5x10.

Lateral side raises: 9x10x2. Okay form.

Incline DB flies: 12.5x10x2. Good stretch.

Some more bodyweight dips, felt very easy.

Diet very good today too, that's two days in a row.

170 DL attempt coming up on Thursday.

[Tango189]

April Review:

Positives have been a new PB in deadlifts, a slightly better form on the bench, started to train shoulders for the first time, doing well again on the chins and dips, rowing looks to be getting on nicely.

Negatives have been that not enough fat has been lost, and I have a feeling my arms are looking smaller, my traps are also looking pretty small now so they will need more work done and I am yet to squat properly in 2012.

June should be a time for a lot of PBs, whilst in May I would just like to drop some body fat and keep as close to current strength as possible.

[Bimbleby]

You made me lose the game.

[SMed]

Where are the squats?

[Tango189]

(Original post by SMed)
Where are the squats?

Soon, i.e. 3 weeks. I can't find a place to fit them into two sessions a week that last less than an hour each which will all end when exams are over.

[Mdawg]

I don't see how you can justify lateral raises, pushdowns, dips, flyes etc when you don't have time to squat?

[Tango189]

Feelsbatman.

[Tango189]

Friday 4th May 2012 - Deadlift day.

DL: 60x5, 100x3, 140x1, 180xfx3, 140x1. Super crap, almost had 180 for the third session ever. Stupid hips not doing enough pulling. Should have tried 170 and got it. Next time I will try 160 again and just go up in 5kg increases, I'll throw in straps for heavy trap work too and training legs directly again should definitely help out.

Chins: 15, 7. Lower back killing again after the first set, very rushed session as I had fifteen minutes to train after the deads. 15 is a rep PB on chins.

DB row: 22.5x15x2. Very easy, focussed on maintaining a supine back throughout the lift.

Some seated db curls and a set of rear delts.

Monday will be my last session before I take a two week break for exams as I have more less one every other day bar weekends for that period. Will look to do some pylo at home when I get time though.

Look forward to training 4x a week again. Routine not made yet but it will be something like:

Monday Squat
Tuesday Bench
Thursday Deadlift
Friday Press

Will throw in a bit of cardio for the first time in months too then.

[Tango189]

Monday 7th May 2012 - Bench day.

BB Bench: All reps done hitting chest 20x8, 40x6, 60x4, 85x4, 80x5, 70x7. Not bad. Starting to get decent pumps from flat bench now since the last few workouts.

Dips (+20kg): 10, 6. Just got lockout on the 10th rep. Did 15 bodyweight ones on the chin/pull up station. Another PB. I'll see how many I can get with 20kg in two weeks when I'm back in the gym and then probably do another couple of sessions with 20kg added before going up in weight.

OHP: 20x8.

Clean and (push) press: 40x5, 30x10.

Flat DB flies: 12.5x10, x8. Not done these for ages, felt pretty hard - squeezed hard at starting position and lockout.

Lateral side raises: 8x12x2. Better form than last time, still trying not to arch back at all.

Will be training again from the Monday after next, where I hope to step things up a lot. Thinking of doing a set routine for once lol. Reduced volume today as I had to train in forty minutes.

Current weight: 81kg. Should be sub 80kg by the end of the month.

[Tango189]

Tuesday 15th May 2012 - Bench day.

BB Bench: 20x8, 40x6, 60x4, 80x4x2, 70x8. Pretty slow on the top sets. I need to be getting back to the two plates, hopefully I will hit it for 3+ reps in June as bench strength looks to have gone down but hypertrophy wise it has exploded with the change in bench style. Summer will also be a time where I'll think of adding in incline bench and some form DB press again.

Dips (+20kg): 11. Just got lockout on the 11th rep. Did 15 bodyweight ones on the chin/pull up station then ten or more so on that. I'll try getting 10, 10 on Monday. Broken the myth that I only get PBs on plyos fasted as I had eaten just before.

OHP: 20x8. 40x8x3 (last rep on the third set had to be push pressed up). But other than that it was very easy, OHP is a lot easier if you get your grip right which I never do. Looks like the clean and press has worked. Will do 45 next time.

Tricep pushdowns on cable machine: Stackx10, did a drop set after that.

BB curl: 11.25 each side x15, x12. Arms are getting more vascular, nice.

Incline db flies: 12.5x10x2.

Lateral side raises: 8x15x2.

Some chins and db curls.

Alright session considering there's basically no diet and training at the moment. Can't wait to start squatting next week.

[Tango189]

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Trend #1 worldwide on Tuesday at around 3.30am.

[Tango189]

Monday 21st May 2012 - Bench day.

BB Bench: 20x8, 40x6, 60x4, 80x5, 75x5, 72.5x5, 70x8. Hmm, not liking these low numbers, was pretty not hard too.

Dips: 5x10x4, x7 (+x3). Very close to 5x10 bodyweight, was hard.

OHP: 20x8. 45x8, 45x5(+2), 45x4 (+2).

Shoulder press:#8x8 + #6x2, #5x10.

Incline db flies: 12.5x10, 8x10. Shoulders felt completely dead.

Lateral side raises: 8x15x2, 5x15.



Tuesday 22nd May 2012 - Deadlift day.

DL: 60x5, 100x3, 120x1, 140x6, 100x16. Not sure whether 140x6 was a PB, 100x16 certainly is.

Chins: 10,10, 6.

DB row: 22.5x8, 32.5x10x5. Very hard but a lot of volume and just about managed it.

BB curl: 11.25x10, 11.25x8, 10x10, 7.5x8.

Power shrug: 60, 100 and 140x 12. Form not too great on the last set but I think this was because my back and hamstrings was pretty exhausted.

Reverse flies: #7x12, #6x10, #5x8.

Doing well.

[Tango189]

Squats tommorow. Have a feeling I'm not going to like the DOMS, at all.

[Tango189]

Thursday 24th May 2012 - Squat day.

Back squats: 20x8, 60x5x5. Felt easy, got a good feeling I haven't lost that much strength in the quads though I've lost a lot of size from there.
Leg extensions:#8x10, #13x10x2. Very good, only two away from the stack. Tried stack-1 after the first set but couldn't get a rep.
Leg curls: Two from stack x8, stackx10x2. Felt harder than what it used to considering I could do stackx15x3.
Standing calf raises:#14x15, #12x12, focussed on slow contractions. Decent burn.

Couple of sets of lying leg raises.

[josht36]

Was just wondering if you have had a bad injury? If you managed to squat 140 x 5 in less than 3 months squatting surely doing sets of 60 is going to be fairly pointless even if you haven't squatted for a while?

[Tango189]

(Original post by josht36)
Was just wondering if you have had a bad injury? If you managed to squat 140 x 5 in less than 3 months squatting surely doing sets of 60 is going to be fairly pointless even if you haven't squatted for a while?

Just taking it easy for now whilst still cutting, I think I was eating around maintenance when squatting last time. Plus, I've lost quite a bit of flexibility which I was also working on.

Friday 25th May 2012 - Press day.

OHP:20x8, 50x5x2, 50x8. Pretty easy. I'll try 55kg next week.

Dips:10x2.

Barbell curl:11.25 each side of non Olympic barx15. Very slow, did some biceps to break workout up a bit.

Lateral side raises:5x15x2. Supersetted with each other.

DB front raises:5x15.

Done in 30 minutes. Got pretty bad calf DOMS more than anything.

[Tango189]

Monday 28th May 2012 - Bench day.

BB Bench: 20x8, 40x6, 60x4, 85x4, 80x4, 70x7. Not too hard, I'll try 90kg next week and see how many I can get.

Dips (+20kg): 10, 6. Then I did 10 bodyweight ones.

OHP: 20x8. 50x5x3. Just about got 50x5 on the last set, very pleased with this considering I did 50x5, 5, 8 on Friday so that means I will be trying a plate for reps for the first time ever unassisted this Friday.

Tricep pushdowns on lat pulldown machine: #7x8, #6x8.

Shoulder press machine:#7x12, #6x14.

Lateral side raises: 5x15x2, 8x15.

Some machine flies.

Decline DB flies: 12.5x8.

[Tango189]

Tuesday 29th May 2012 - Deadlift day.

DL: 60x5, 100x3, 120x1, 150x5, 110x10. Both PBs harder than they should have been, next week will be 160 for reps hopefully.

Chins: 3, 11. I guess walking straight from deadlifting to the chin up bar is bad.

DB row: 22.5x8, 37.5x10x5. Good, not too difficult.

BB curl:11.25x10x2, 7.5x10. Very slow reps but still not really feeling much.

Shrugs: Grabbed a pretty light preset barbell and did that for like 25 reps.

Reverse flies: Struggled to 7kg x 8. Shoulders were still pretty exhausted.

[Tango189]

Thursday 31st May 2012 - Squat day.

Back squats: 20x8, 70x5x5. Harder than it should have been but easy.
Leg extensions:#8x10, #10x8x3. Tried stack -1/-2, couldn't get a rep so focussed on very slow reps.
Leg curls: Two from stack x8, two from stackx10x3. Pretty easy.
Standing calf raises:Can't remember, was pretty light.

A couple of sets of chins, got like 10, 10.