Dumbell Bench Press
14x5 20x5 24x5 28x5 32x12 34x7 36x4
14x5 20x5 24x3 28x3 32x3 34x4 36x3
40x10 50x5 60x3 70x3 got interrupted
80x5 110x3 140x4
ran out of time.
Really want to get some actual proper squatting done. Also want to get some non bodybuilding style pulls down. But must be feeling it.
The (Sidetracked) Road to 3/4/5
- 20-04-2010 22:51
- 26-04-2010 23:27
Ok, this is getting embarassing
20x5 30x3 40x2
50x2 55x2 60x2
60x2 80x5 100x2 110x2 120x2 130x1 140x3 120x5
That was oddly hard.
Ran out of time.
Feeling really bloated, no real appetite. This is all just bad.
- 26-04-2010 23:27
worked up to 75x5 and 80x3 on bench last week
- 27-04-2010 22:45
Back to 67kg as I lost weight during spring week/going to New Yawk.
Incline dumbell press
14x10 20x5 24x4 28x15 30x10 32x6
Flat dumbell Press
14x7 20x7 24x7 32x7 36x7
Seated Rows/Machine bench
work up to 7-8RM
Hanging leg raise variant/pissing about with back extensions (BW+10kg)
We'll see what happens
- 29-04-2010 21:57
27.5z5 32.5x3 37.5x3 45x12 50x8
27.5x5 32.5x5 37.5x2 45x12 50x8
Shrugs 60x5 70x5 80x5
Deficit Deads (2 inch?: use 10kg instead of 20kg plates)
- 07-05-2010 10:01
Haven't really been sleeping or eating properly. Frankly getting a lot skinnier as we speak. Couldn't sleep so went to the gym mat 7.30. Weird.
Snatches (felt fast but defo weak)
20x5 25x3 30x2 35x2 40x2 45x2
50x2 55x2 60x1
60x8 70x2 80x2 90x2 100x2 110x2 120x2 130x3 140x1
10x10 14x5 18x4 22x5 26x5 32x12 34x8 36x5
Seated strict curls
10x10 12x8 14x6
20x5 25x5 30x5 35x5 40x3 45x2 50x2
Not bad at all. Lots of rest/slow. But whatever.
- 08-05-2010 22:37
Lost weight, back at 65kg. Quite lean but not overly strong...
20x10 40x5 50x5 60x5 70x8 75x3,3,3
Monkey Chin set
Hanging leg raises
- 11-05-2010 00:54
20x5 25x5 30x5 35x5 40x5 45x5 50x7
5x as many sets as I did presses
curls as elbow was playing up
bwx10 BW+15x5,5 BW+20x5
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- 11-05-2010 09:48
Guillotine press is.. bench to the neck right?
How are you finding that?
- 11-05-2010 14:09
Yup. I think it's pretty good as a bodybuilding movement. Much better stretch in the pecs at the bottom. A bit dangerous perhaps but I would never do it without a trusted spotter, much less weight than on a normal set of bench press and not really very close to failure at all. I'm sore, far more than I usually would be after a chest workout even if I change something to a more conventional excercise but your milage may vary. I'll keep it just because I feel like training like a little more of a bodybuilder over the next few months just to see where it goes.
- 11-05-2010 22:20
122.5x10 sets of 1
I will get basic strength back up to scratch. Going to be following a power to the people type template for deads.
- 13-05-2010 10:35
I show that yet again I am an incurable idiot yesterday
20x10 30x5 40x5 50x5 60x5 70x5 80x8 90x4 100x1
12x10 16x5 22x5 26x5 30x12 34x8 36x5 38x5 40x5 grip gets shot with the big dumbells
Deadlifts (+5 BW pullups per set)
60x5 70x5 80x3 90x3 100x3 110x3 120x8
- 15-05-2010 22:07
work up to 85x2 (5 sets) 85x5
Pullups and Dips
BWx10 BW+5x5 BW+10x5 BW+15x3 BW+20x3 BW+25x1
Dips and pullup negatives
BW+30x3 BW+35x2 BW+40x3
- 17-05-2010 23:57
worked up to 123.5x3,2,1,1,1
worked up to 70x9 75x6
worked up to 32x15 36x10 40x5+2 (rest pause)
Face Pulls/Close Grip Smith Bench (?/70x5+2)
- 19-05-2010 01:18
20x10 30x5 40x5 50x5 60x5 70x5 80x5 90x5 100x4 110x2 120x1 125x1 (PR)
45 degree back raises
ran out of time. Legs hurt regardless.
- 20-05-2010 22:54
50x5 80x5 100x5 110x5 120x5 130x5+1 140x1
12x5 16x5 20x5 24x5 28x5 32x12 34x9 36x8
some pullups etc. Forearm pump of death though
- 24-05-2010 19:49
work up to 100x5,5 105x3 (will get 105x5,5,5 next time)
sleep for the rest of the day. It's too hot to really push it. Feel really out of breath for some reason.
- 26-05-2010 23:40
20x5 30x3 35x2 40x2 45x2 50x2
60x5 80x5 105x5 115x5 125x5 135x4+1 very ****** rep
7,5 slow and controlled
not much else.
- 27-05-2010 18:37
14x5 20x5 24x5 28x5 32x15 34x10 38x4
14x5 20x5 24x5 28x5 32x17 40x7
- 29-05-2010 17:12
35x5 50x3 60x2 70x2 80x2 85x2 90x2 95x1
BWx12 BW+5x7 BW+10x5 BW+20x2 BW+15x2,2,2
BWx25 BW+10x12 BW+20x10 BW+30x10
Curls and face pulls.