I command you to grow
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Leg day today. First excerxise was the rotary calf:
30x20
40x20
60x30
70x20
95x10
95x10
Squats:
60x20
80x10
100x10
120x6 (PB)
Hamstring curl:
40x12
50x10
55x6
60x4 (PB)
Leg extension:
60x9
70x5
80x10 (PB), although I haven't done this for a long time, have only been doing squats for my quads recently.
Squats was a shock for me, didn't expect to break my PB by 20kg. As soon as I done 60 I knew I had a PB in me, 60 has never felt that easy. I had a spot for the 120 and I'd say he helped me out on 2 reps, the other 4 were solely my own. He was telling me I should go deeper though, but I was going as low as I could tbh, I think it may be down to poor flexibility or something.
I wanted to stay longer and hit my calfs and hams harder and possibly get some abs in as well but literally had no time cos I overslept this morning. I'll see if I can use my sofa as a makeshift decline bench and do some decline crunches and planks tonight.
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30x20
40x20
60x30
70x20
95x10
95x10
Squats:
60x20
80x10
100x10
120x6 (PB)
Hamstring curl:
40x12
50x10
55x6
60x4 (PB)
Leg extension:
60x9
70x5
80x10 (PB), although I haven't done this for a long time, have only been doing squats for my quads recently.
Squats was a shock for me, didn't expect to break my PB by 20kg. As soon as I done 60 I knew I had a PB in me, 60 has never felt that easy. I had a spot for the 120 and I'd say he helped me out on 2 reps, the other 4 were solely my own. He was telling me I should go deeper though, but I was going as low as I could tbh, I think it may be down to poor flexibility or something.
I wanted to stay longer and hit my calfs and hams harder and possibly get some abs in as well but literally had no time cos I overslept this morning. I'll see if I can use my sofa as a makeshift decline bench and do some decline crunches and planks tonight.
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(edited 10 years ago)
nice squat PB man
Original post by AreebWithaHat
nice squat PB man
Yep thanks man, proper happy
Original post by Entrepreneur123
Wanted to work solely on chest today but I was with a friend and he wanted to do his arms as well so we compromised and done chest and triceps today.
Flat bench:
40x15
60x10
70x7
75x6
80x3(PB)
60x9
Inline dumbbell press:
20x6, stopped after this cos my shoulder was hurting..
Low cable crossover:
8.75x10
11.5x8
8.75x8
Tripcep pushdowns with rope attachment to exhaustion everytime. From 33kg where I could barely do 1 rep down to 6.75kg. No rest inbetween sets either.
Really impressed with the bench today. I've done 80 before but this hench guy was spotting me and when I asked him if he helped me he was all like 'nah that was all you bro!' etc etc. I tried it again another time with a friend and I couldn't do one rep lol, so today really impressed but my last rep I was being helped by my spot I suspect. Wanted to hit my chest some more, incline specifically but my shoulder was hurting and didn't wanna mess it up so stopped. Triceps are sore as hell, overall a good workout.
Flat bench:
40x15
60x10
70x7
75x6
80x3(PB)
60x9
Inline dumbbell press:
20x6, stopped after this cos my shoulder was hurting..
Low cable crossover:
8.75x10
11.5x8
8.75x8
Tripcep pushdowns with rope attachment to exhaustion everytime. From 33kg where I could barely do 1 rep down to 6.75kg. No rest inbetween sets either.
Really impressed with the bench today. I've done 80 before but this hench guy was spotting me and when I asked him if he helped me he was all like 'nah that was all you bro!' etc etc. I tried it again another time with a friend and I couldn't do one rep lol, so today really impressed but my last rep I was being helped by my spot I suspect. Wanted to hit my chest some more, incline specifically but my shoulder was hurting and didn't wanna mess it up so stopped. Triceps are sore as hell, overall a good workout.
Try a more of a shallow incline?
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Original post by Nvmthename
Is that gonna result on less tension on my shoulder joint? I'll try it next time I work on chest
Original post by Entrepreneur123
Is that gonna result on less tension on my shoulder joint? I'll try it next time I work on chest
Yeah, you only need a 20 degree incline; anything above that recruits the shoulders more and more.
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Original post by Nvmthename
Yeah, you only need a 20 degree incline; anything above that recruits the shoulders more and more.
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Ah ok, my incline was definitely a lot more than 20 degrees, I'll try that and see how it goes. Cheers
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Been one of those crazy weeks, literally haven't had much time for myself at all, but I managed to go to the gym yesterday night but got there late so it was closing soon, didn't get as intense a workout as I would have liked. Worked on back and biceps:
Bent over row
20x20
25x15
30x15
35x10
40x10
45x4
Deads
30x16
50x10
70x5
70x4
80x5 (PB)
80x3
Lat pull down
30x10
45x10
50x10
50x6
Close grip ez curl
30x10
Wide grip ez curl
30x5
Cable curl with rope attachment
12.5x10
15x10
17.5x10
17.5x10
Close grip chin-up
3
4
Wide grip pull up
3
PB'ed on the deadlifts which was good. I felt like I could have gone harder and gone even higher but time was so tight I literally had to speed through everything. Chin-ups and pull-ups were poor tbh, I know they're not a strong point of mine and my pull-up PB is just 9, and I done that right at the start of my workout so was feeling fresh.
Overall, in the time I had i guess it was decent but would have liked to have gone so much harder.
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Bent over row
20x20
25x15
30x15
35x10
40x10
45x4
Deads
30x16
50x10
70x5
70x4
80x5 (PB)
80x3
Lat pull down
30x10
45x10
50x10
50x6
Close grip ez curl
30x10
Wide grip ez curl
30x5
Cable curl with rope attachment
12.5x10
15x10
17.5x10
17.5x10
Close grip chin-up
3
4
Wide grip pull up
3
PB'ed on the deadlifts which was good. I felt like I could have gone harder and gone even higher but time was so tight I literally had to speed through everything. Chin-ups and pull-ups were poor tbh, I know they're not a strong point of mine and my pull-up PB is just 9, and I done that right at the start of my workout so was feeling fresh.
Overall, in the time I had i guess it was decent but would have liked to have gone so much harder.
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Chest day:
Chest incline machine
20x30
40x10
50x7
55x7
60x4
50x10
30x20
Flat bench
40x10
60x5
70x6
A couple more sets which I didn't log straight away and subsequently forgot..
Decline
50x15
70 x 5
70x6 (PB I think?)
70x4
60x11
60x5
Incline flys
10x10
10x10
12x4 (PB, haven't used flys for a log time though)
Close grip db
12x10
Skull crushers
30x4
Close grip ez pres
30x4
Pectoral machine
30x7
20x15
Upright cable row
6.25x8
6.25x6
Shoulders were hurting bad as hell so I stopped the tricep excercises, was planning on doing chest and tris but I'm just gonna have an arm day tomorrow. When going heavier on the bench presses and I'm on my final few reps I have a problem with my left shoulder giving way, it almost happened today on the 70kg decline. My training partner today told me I should try tucking my traps in and that will take the strain off my shoulders which will help, I'll try that from now on.
I done the decline bench with a very wide grip, really isolates the chest. Was an ok session overall I guess, not chuffed or anything but it wasn't one of my worse sessions either.
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Chest incline machine
20x30
40x10
50x7
55x7
60x4
50x10
30x20
Flat bench
40x10
60x5
70x6
A couple more sets which I didn't log straight away and subsequently forgot..
Decline
50x15
70 x 5
70x6 (PB I think?)
70x4
60x11
60x5
Incline flys
10x10
10x10
12x4 (PB, haven't used flys for a log time though)
Close grip db
12x10
Skull crushers
30x4
Close grip ez pres
30x4
Pectoral machine
30x7
20x15
Upright cable row
6.25x8
6.25x6
Shoulders were hurting bad as hell so I stopped the tricep excercises, was planning on doing chest and tris but I'm just gonna have an arm day tomorrow. When going heavier on the bench presses and I'm on my final few reps I have a problem with my left shoulder giving way, it almost happened today on the 70kg decline. My training partner today told me I should try tucking my traps in and that will take the strain off my shoulders which will help, I'll try that from now on.
I done the decline bench with a very wide grip, really isolates the chest. Was an ok session overall I guess, not chuffed or anything but it wasn't one of my worse sessions either.
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Arms today:
Cable curls
10x30
15x15
20x10
20x10
22.5x10
25x2
20x7
17.5x16
15x20
Forearm curl
15x20
20x17
25x9 (PB, first time ever doing this)
Ez curl
25x10
30x6
25x10
Tricep dips
X20
5kgx10
15kgx4
20kgx3
10kgx5
X14
Skull crushers
20x16
25x7
30x7 + close grip bench till failure
Tricep pull down
15x10
17.5x7
Overhead tricep push (not sure what exactly this is called so sort of made this name up)
17.5x6
17.5x10
Again just a decent session, nothing epic but wasn't terrible either. My chest is still sore from yesterday so I must have done something right there, definitely gonna be doing some more decline benching from now on.
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Cable curls
10x30
15x15
20x10
20x10
22.5x10
25x2
20x7
17.5x16
15x20
Forearm curl
15x20
20x17
25x9 (PB, first time ever doing this)
Ez curl
25x10
30x6
25x10
Tricep dips
X20
5kgx10
15kgx4
20kgx3
10kgx5
X14
Skull crushers
20x16
25x7
30x7 + close grip bench till failure
Tricep pull down
15x10
17.5x7
Overhead tricep push (not sure what exactly this is called so sort of made this name up)
17.5x6
17.5x10
Again just a decent session, nothing epic but wasn't terrible either. My chest is still sore from yesterday so I must have done something right there, definitely gonna be doing some more decline benching from now on.
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