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illusionz' ICF blog

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First session in 2 weeks. Lost lots of strength along with over 3kg. On the plus side I have abs lol.

Squat

3ct pause
60 x 5,5
100x5,5

No pause
120x5,4
115x5,4

3ct pause
100x3+f fell backwards and failed on 100kg xml

Incline bench
Up to 60 5x5

Chins and dips
You'll probably gain a bit of weight quite quickly as your glycogen stores replenish, nice to have you back though
Barely slept last night but stronger today

Squats
60x5
100x5
120 3x5

First 2 sets paused as always

Incline
20x10
40x10
50x10
60x5,5
65x5,4
60x5

Chins 5x5
Dips 5x8
Squat
60*3 3 paused
100*5 paused
120*3 paused
140 3*5

Dl
60*8
100*5
140*5
160*5
180*3,3

Bench
20,40,*10
60*5
70*5
75*5,5,4+f

Inc DB
24*6,6,6

Cable flyes, cable tricep extensions

Pretty pleased, strength returning. Especially lower body. Pleased with 2 decent triples on 180 dl after illness and squats. No elbow pain benching either which makes me very happy.

Will do upper pulling and some shoulders tomorrow. Perhaps light squats but probably more sensible to rest and do them weds.
Nice to see you returning to GAINZville

Tbh I found all my elbow pain was from anything but benching. Other than CGBP, isolating my triceps is a painful experience and hence I don't do it lol
Original post by Angry cucumber
Nice to see you returning to GAINZville

Tbh I found all my elbow pain was from anything but benching. Other than CGBP, isolating my triceps is a painful experience and hence I don't do it lol


I find cable extensions are fine. Dips I feel it though
DB press
20*5
22*5,5
20*5
22*5,5

Bent over Row
60*10
70*8
75*5
80*5,5,5,5

DB row
32*5,5
34*5,5,5

BW chins
5,5,5,4,3

Facepulls and curls

Meh. Shoulders officially ****. Pulling strength hasn't gone down toooo badly. Wishing I'd never cut tbh
It comes back really quick, keep going :tongue:
Trained a few times since last update.

Incline bench 65 5*5 New 5*5 PB

Hurt back Sunday squatting. Hurt even sitting/lying etc all Sun and Mon. Still dodgy when lean down to put socks on etc. Felt central in spine not muscles to either side, resting it for a bit and hope it's not serious. There wasn't a sudden instant when it went so I don't think it's serious. Plus its a lot better now.

Today, off under 3h sleep

Incline bench
20*15
40*10
50*8
60*5
67.5*5 5rm PB
70*5 5rm PB
72.5*5 5rm PB
75*5 5rm PB
77.5*2+roll of shame lol. 2rm PB !
60*5

Dull ache in elbow. I'm turning into cucumber ffs. Gains though.

Chinup-esque pull downs
40*10
68*10
82*6
89*5,5,5
Tfw weight lifts you off the ground as you end your set.

Machine row for lols to see how fried biceps and back are.
Horrible movement, **** it.

Wide grip pull downs

Back sufficiently worked. Decent vworkout, especially considering no sleep. Lats so damn pumped.
hmm so my back has been feeling funny lately, and so has motorbiker...and now you. What a coincidence.
Nice incline benching. You and InOneEar are close

Yes you do sound like Cucumber lol He's our Mr Glass since Ferguson went AWOL (where did he go Areeb?)
Original post by illusionz

Dull ache in elbow. I'm turning into cucumber ffs. Gains though.


Welcome to hell.
Original post by Jtking3000
hmm so my back has been feeling funny lately, and so has motorbiker...and now you. What a coincidence.


Yea. :frown:

Think mine is top of leg muscles though. I dunno

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Today. First training in ages due to home for Xmas then went skiing.

Incline bench

20*20
40*10
50*8
60*8
65*5,5
70*5,5,5,5,5
5x5 PB. Happy with this.

Deadlifts
60*10
100*5
140*5
160*5
180*4,3

Chinups
3*5

Barbell row
60*8,8
70*6,6,6

Pull downs (underhand)
89*5,4

Bis and tris to finish.

Not too weak all things considered. Top bench sets felt really good even though 40 felt really heavy. Was tight and felt strong, reckon I'll be hitting 80+ for sets soon with decent programming.

Also. All new years resolutioners can **** off and die.
Queues for the showers... Let alone stuff in the gym.
Original post by illusionz


Also. All new years resolutioners can **** off and die.
Queues for the showers... Let alone stuff in the gym.


There were so many in my gym today, all doing an obligatory chest/bicep workout.

I think being big, bald and bearded will stop them approaching me though, which is nice :smile:
Original post by Scoobiedoobiedo
There were so many in my gym today, all doing an obligatory chest/bicep workout.

I think being big, bald and bearded will stop them approaching me though, which is nice :smile:


Had 2 guys walk up to me and ask how long I've got left whilst I'm mid set and have headphones in. Can't bring myself to give a polite answer.
Trained yesterday. Nil of note.

DB press/squats/chins/arms
Busy Friday. Ill over weekend. Annoying to only train again now. So busy as Monday in Jan so didn't do loads as cba waiting.

Incline bench
72.5*4,4,4,4,4
60*8,8,8

BoR
60*10
70*8
77.5*5,5,5,5,5

DL all no chalk as forgot
In converse (probs like 3/4in deficit)
77.5*10
100*5
140*5
160*5,5,5

Chinups
5,5,5

Dips * lots
Squats
60*10
100*5
120*5,5,5,5

DB Press
16*10,8
22*5
24*5,5,5,5

Chins
4*6

Tricep extensions
Facepulls

Chinups
7,6,5

Getting back into it. Squats much harder than they should have been. Bring back strength.
How come you're on DB press mate?

Also what do you think of facepulls I've never done them before. I swear I have no rear delt mass at all lol

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