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    Legs session last week.


    Today was upper

    Military Press
    60kg
    x10
    x10
    x8 (last two push press)
    Very happy with the first two sets, last set was just fatigued I think. Mil press seems to be moving somewhere now.

    Chins - to 25 reps
    9/7/4/4/1
    Happy with the first two sets, but dwindled after that! A very, very slight improvement on last session because I beat the first two sets. Will keep at them

    Hammer Rows
    65kg each side
    x8
    x8
    x8
    all reps real slow - improvement on last week by 2 reps

    Dips
    +24kg
    x8
    x8
    x7
    All good, beat last week. Maybe go for 10 next session..

    DB Flyes
    24kg
    x6
    x6
    x6
    Ok, improvement, but contemplating dropping the weight right down and just doing very very strict form for like 15-20 reps..



    and then I finished with a quick dropset on hammer press just for lols
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    Lower

    Preacher Curl
    12.5kg each side
    8
    9
    8
    and a lot of reps lower weight
    - Reps up again, will go to 15kg a side next session

    CGBP
    87.5kg
    8
    6
    5
    Up again. Need a spot really, worry with triceps as you think you have another rep but then you don't... I'll go for more reps next

    Squat
    80kg
    x10
    x10
    x10
    x10
    x10
    High bar, light weight but these felt good and didn't aggravate back. Legs very pumped. I think for the time being I'll stick to high bar, and carry on doing high rep sets adding a little weight each week.

    Ham Curl
    40kg
    x20
    x20
    Felt very sick and hams cramping as moved legs so stopped

    Calves
    130kg
    10
    10
    10


    Done
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    Shoulder feeling slightly dodgy :/ Going to get some ice on it today, hopefully nothing to worry about
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    Arms


    CGBP
    95kg
    x8
    x7
    x6

    Preacher Curl
    1.25 each side (lol)
    x100

    Skullcrushers
    15kg each side
    5
    10kg each side
    10
    10

    Tricep Pushdown
    Can't remember, and a dropset

    Alternating seated DB curls
    Just a load pumping dem arms


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    Chest and Back earlier in week

    Dips
    Few sets of 20-30 reps BW

    Hammer Chest Press
    80kg
    x6
    80kg
    x5
    then a drop set to 20kg

    Most I've ever done on hammer press chuffed with that

    Chins
    Few sets of 6 reps / 5 reps. Not great


    Incline DB Press
    36kg
    6
    6
    6
    Ok but far from best. Felt hard :/

    Lat Pulldown
    worked up to stack for 8 reps, then a drop set

    Hammer Row
    Only 20 a side
    10 x 10 very slow and varying grips
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    Shoulders


    Mil Press
    65kg x5
    70kg x3
    then a drop set down to bar

    Think I'll go for sets of 3 with 70 next week

    Seated DB press
    20kg
    x12
    x12
    x12

    - No back support used. Very easy, very slow. 24s next.


    Lat Raise

    8kg
    x12
    x12
    x12

    Again light weight but concentrating on going very slow, shall do 10s next week

    Front raise

    With 20kg plate, 3 x 8. More reps next week as 20 plate is biggest gym has lol





    Nice and quick
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    Upper


    Mil Pres
    65kg
    8
    6
    5

    Hammer Row
    75kg each side
    7
    9
    9

    Hammer Press
    50kg each side
    x15
    x15
    x11

    DB Flye
    12kg FST7

    DB Row
    36kg
    x20 each arm
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    Leg session and arms, can't remember what I did though
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    Upper
    Haven't trained in a while, only been going once a week for the past few weeks. Going to go 3 times this week 100%

    Gym absolutely heaving! Was supposed to start with mil press, but no room to even blink in the free weights area, so I did hammer OH press instead. Gym was quieter after about 20mins, perhaps I'll go a bit later in future

    OH Hammer
    60kg each side
    10
    8
    6
    40kg 12
    20kg 12

    Dips
    BW
    x20
    x20
    x20
    Forgot my rope! doh!!These felt good though, insane pump in chest

    Chins
    BW
    5
    5
    5
    3
    2
    Crap, haven't done in so long! Did get up to a fair few reps but now back down!

    Hammer Rows
    40kg each side
    x10
    x10
    x10
    x10
    x10
    x10
    x10
    x10
    x10
    x10
    Felt realllly good.


    Left it at that.


    Now ordering some liquid egg whites to drink before I go to work. I struggle to eat a good breakfast early in the morning.
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    Just a quick session yesterday, not much time at all

    Arms and lower

    Tri ext
    30kg
    x10
    x10
    x10
    then drop set
    all reallly slow


    CGBP
    60kg
    x20
    x16
    x12
    not much rest between

    preacher
    can't remember

    squat

    92.5kg
    x10
    x10
    x10
    building it back up lol. legs are in AGONY today, just from that :/

    Leg ext
    dont know
    x20
    x20
    x20
    x20
    x20
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    Went to gym early today for the first time in a while, in the gym at 6 and out before 7 in time for work. Didn't have enough time to do second chest exercise, will shorten rest periods next time.

    Upper

    Military Press
    67.5kg
    4
    4
    4

    Chins
    BW
    6
    6
    5
    4
    3
    Meh

    Dips
    +28kg
    x5
    x5
    x5
    Fairly easy, should get 3 sets of 8 next.


    Hammer Row
    45kg each side
    10
    10
    10
    10
    10
    10
    10
    10
    10
    10
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    early start again. Rushed for time, need to take less breaks between sets!!

    Lower


    cgbp
    100kg
    5
    5
    3
    Not a PB, but didn't have a spot. Think I would have got at least 8/8/5 with someone there. Always stay well from failure when doing CGBP as when triceps decide to give out there ain't no forcing a rep


    Curl
    12..5 each side
    10
    10
    10
    someone messed with the preacher bench and it was broke, so I did them standing EZ bar instead

    Squats
    95kg
    10
    10
    10
    gonna keep adding 2.5 a session, should get up pretty high before failing.


    calves
    just some quick calve stuff, then had to run




    here's a quick gun shot (not that anyone reads this log) lol. think they're improving slowly


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    ReputationRep:
    The lats are making me wet.
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    ReputationRep:
    I read this log :yep:
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    ReputationRep:
    I also read this log... :ninja:

    And lat flare>>>>>>>>>> Gun show...
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    ReputationRep:
    Strongs lats. How big are the guns flexed?
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    (Original post by redbuthotter)
    Strongs lats. How big are the guns flexed?
    don;t know mate, no tape measure here

    guns have always been crap lol, I blame my verrry long arms, takes a lot to pack any sort of mass on them.
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    lol buy one or use a string/measure it against online ruler?
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    (Original post by redbuthotter)
    lol buy one or use a string/measure it against online ruler?
    I've got a tape measure back in parents house so I'll do it when I'm there. Can't be bothered to get string etc lol too much effort! Picture shows more than a measurement does anyway
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    This is from Sunday night:


    Upper

    Mil Press

    67.5kg
    6
    5
    3
    Bit disappointed with last set, my shoulders always give out fast though so expected. Still PB though, will go for 3 sets of 6 I think next

    Chins
    BW
    7.5
    7
    6
    6
    4
    Will keep pushing these back up to 10's

    Dips
    +28kg
    8
    6
    4 .. rest 2 sec, 1, rest 2 sec, 1.
    PB. Will go for 3 of 8 next


    Ham Row
    47.5kg each side
    10
    10
    10
    10
    10
    10
    10
    10
    10
    10
    Bit harder this week, really need my chalk delivery now.Will throw another 2.5 on again next session

    Ham Chest Press
    40kg each side
    20
    20
    20
    Easy


    Tomorrow am is lower/arms
 
 
 
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