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A mediocre man's journey to.... something less mediocre? watch

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    Thought i'd start a blog. Been toying with doing so for some time...

    Started lifting in April 2015.
    Weighed 61kg (or thereabouts).
    Now - 67/68kg at a height of just short of 5'10

    Upper/lower split, 4 times a week.
    Made decent progress since the start. Most lifts have doubled.

    Will log last two workouts....
    Not posting warm-up sets.

    Bulking at the moment

    7/1/16

    (Gym has adjustable DBs (as well as others) so hence the weird numbers. I can chuck small plates on.

    Bench (DBs) - weight is of 1 DB
    34.5kg at 3 x 5

    Chest Flies (DBs)
    33.5kg at 2 x 6 (hard af)

    Skull crushers (DBs)
    32kg at 3 x 8 (been working on form recently to make sure i'm not cheating/screwing it up)

    Rows (DBs)
    30kg at 3 x 8 (barely)

    Bicep curls (DBs)
    Wanted 3 x 8, don't have it yet.
    N.B. Reps are per arm.

    20kg at 1 x 7f, 1 x 7f, 1 x 6

    Arnold press (DBs)
    18.5kg at 3 x 8 (just)

    BB Shrugs
    105kg 2 x 8, 1 x 6f

    Finished with some ab work
    Foam rolling and stretching

    8/1/16

    Deadlift
    110kg 3 x 5 (back was mildly sore so was careful - can go a bit heavier but working on form)
    Then 115kg 1 x 3
    Wasn't taxing so meh

    Squat -
    65kg 3 x 5
    70kg 1 x 3

    BB Calf-raises
    110kg 3 x 8 (tough tbh)

    Pull ups
    7,6,6

    Ab work
    Foam rolling and stretching.
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    11/1/16

    Just nah.
    Poor sleep, hadn't eaten much. Strangely had a sore left shoulder blade from a nightout on Saturday. Nothing significant but uncomfortable. Felt like death. Hated almost all of it. Serious grind today.


    Bench (DBs) - weight of 1 of the DBs

    36kg - 4f, 4, 4
    First set was dire. Next two weren't too bad tbf.
    Getting the weight from the floor to starting position was a struggle in its self!


    Chest flies (DBs)

    33.5kg - 5f, 5, 5

    Inner elbow cracked when getting to start position, weight wobbled and i almost lost it. Inner elbows have been a problem for a few months now... Will see how they feel by next upper session.
    The first set was probably the most difficult i've ever experienced. Truly horrendous. Painfully slow as to keep form good. Wanted to kill myself.

    Skull crushers (DBs)

    32kg - 3 x 8
    Difficult second set but decent overall actually

    Bicep curls (DBs)
    20kg - 8, 6, 6
    Progress has been ultra slow but got first set. Meh.

    Arnold press (DBs)
    20kg - 7, 6, 6
    Tough af but knew it would be.

    Barbell Shrugs

    110kg - 3 x 8 (decent)

    Then some limited ab work.
    Stretched and foam rolled extensively.
    Actual performance wasn't too bad today but hated it. Didn't feel up for it at all.
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    (Original post by Unistudent77)
    11/1/16

    Just nah.
    Poor sleep, hadn't eaten much. Strangely had a sore left shoulder blade from a nightout on Saturday. Nothing significant but uncomfortable. Felt like death. Hated almost all of it. Serious grind today.


    Bench (DBs) - weight of 1 of the DBs

    36kg - 4f, 4, 4
    First set was dire. Next two weren't too bad tbf.
    Getting the weight from the floor to starting position was a struggle in its self!


    Chest flies (DBs)

    33.5kg - 5f, 5, 5

    Inner elbow cracked when getting to start position, weight wobbled and i almost lost it. Inner elbows have been a problem for a few months now... Will see how they feel by next upper session.
    The first set was probably the most difficult i've ever experienced. Truly horrendous. Painfully slow as to keep form good. Wanted to kill myself.

    Skull crushers (DBs)

    32kg - 3 x 8
    Difficult second set but decent overall actually

    Bicep curls (DBs)
    20kg - 8, 6, 6
    Progress has been ultra slow but got first set. Meh.

    Arnold press (DBs)
    20kg - 7, 6, 6
    Tough af but knew it would be.

    Barbell Shrugs

    110kg - 3 x 8 (decent)

    Then some limited ab work.
    Stretched and foam rolled extensively.
    Actual performance wasn't too bad today but hated it. Didn't feel up for it at all.

    You used 33.5kg Dbs for chest flies? Also why such low reps?
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    (Original post by HappyLifting;[url="tel:61923063")
    61923063[/url]]You used 33.5kg Dbs for chest flies? Also why such low reps?
    Yes.... Once i hit 3 x 8 i increase weight.
    Admittedly those 33.5s are heavy af so perhaps should decrease weight and go 3 x 10.

    Idk. Bad session today, just wasn't up for it tbh.

    Is 3 x 8 'low' reps? Perhaps should aim slightly higher.
    Not recording lighter warm up sets...
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    (Original post by Unistudent77)
    Yes.... Once i hit 3 x 8 i increase weight.
    Admittedly those 33.5s are heavy af so perhaps should decrease weight and go 3 x 10.

    Idk. Bad session today, just wasn't up for it tbh.

    Is 3 x 8 'low' reps? Perhaps should aim slightly higher.
    Not recording lighter warm up sets...
    I was referring to your workout in general, depends on what your goals are but broscience tells us that 8-12 reps is the optimum rep range for growth. Plus it is what I do


    Decent DB press as well !! Much better than mediocre
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    (Original post by HappyLifting;[url="tel:61923623")
    61923623[/url]]I was referring to your workout in general, depends on what your goals are but broscience tells us that 8-12 reps is the optimum rep range for growth. Plus it is what I do


    Decent DB press as well !! Much better than mediocre
    Fair enough! I knew it was 8-12 so preferred the lower end.
    Might go 3 x 10 for some things then.
    My elbows are struggling with flys tbh so maybe would be a good thing to go back to 32s or 30s.

    Thanks man
    Well i think i'm weak af but i suppose when i only weight 68kg, my progress has been ok.
    The weights on all of my exercises have been increased recently so won't put them up again them for a while anyway, get my reps up first.

    Btw i noticed i'm a very similar height to yourself... All advanced men are. Not small, not tall just bang on perfect
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    Fanks cucumber

    N.B. Back at uni as of this weekend so will be using lat pulldown, leg extention and leg press from next week. Missed them dearly. Screw deadlifting so much, kills my elbows and screw this ill equipped (and tiny) gym.... Suits the town perfectly though (sighs)
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    12/1/16
    Was 67.3kg this morning.

    Better sleep. Shoulder blade still providing discomfort but less annoying than yesterday.

    BB calf raises
    112.5kg - 10, 10, 8. Decent. Left hand struggled to hold barbell by the end. Will stay at this weight and try and get more reps in.

    Deadlift
    115kg, 1 x 3, 1 x 2
    Almost failed on third rep of first set.
    Tired after the calf raises which i had to deadlift off of the ground. Left food was cramping so didn't push for more.
    Up 15kg on 2 months ago so can't complain. Form has improved.

    Squat
    70kg - 3 x 8
    75kg - 1 x 3
    (Look forward to replacing this with leg press etc next week)

    Rows (DBs) weight is of one DB

    32kg - 10, 10, 8.
    Reasonable. Left arm stopped me getting 3 x 10

    Pull ups
    5, 5, 5
    Struggling for grip, arms were tired tbh.

    Ab work to finish. Stretching etc.
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    14/1/16

    Decent session. Sleep still not as good as it good be (not gym related) and i hadn't had lunch (normal but was training late afternoon which is late for me). Never was able to give that extra 10% just nothing in the tank, felt like i had 90% of normal strength and when i really needed it it just wasn't there.
    Will make sure coming days are a strong 250 cal surplus
    And get better sleep if possible.


    Bench - DBs (weight of 1 DB)

    33.5kg - 6, 8, 6. Did more warm up than normal, used 20s then 25s extensively. Maybe too much. Just didn't feel comfortable on that first set, second was easy by contrast. Meh.
    Did a dropset after it.

    Chest flies DBs

    32kg - 8, 7, 6. Almost had 2nd set. Tbh, initially i was going for 3 x 10 but quickly realised that wasn't happening. Just couldn't give that extra 10%... Also followed it with a dropset

    Skull Crushers DBs

    32kg - 10, 10, 8f. Best exercise of the day. Felt triceps after it. Last set was a tough one. Happy i got second as it was a stuggle on last rep. Really like this exercise for some reason.

    Bicep curls DBs (reps are per arm)
    20kg - 8, 6f, 7. Second set wasn't with it. Third set was going great until i smashed my right hand into my left, just was rushing it. Annoying as i had it. Weight feels considerably lighter than it did before certainly....
    Strangely severe pump after it, same with skull crushers.

    Arnold press
    20kg - 8, 7,6. Great first set, almost got 2nd. Poor third, was steve ruggling for reps on third. Not bad though. Pump was real in arms from previous work.

    BB Shrugs
    110kg - 10, 8, 10. A theme of today. Second set lost grip in left hand. Third was a struggle but ok.

    Ab work. Stretching and foam rolling.

    Just lacked a bit of something today - focus/energy/drive... But still decent enough. Much better than Monday, that's for sure
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    (Original post by Unistudent77)
    14/1/16

    Decent session. Sleep still not as good as it good be (not gym related) and i hadn't had lunch (normal but was training late afternoon which is late for me). Never was able to give that extra 10% just nothing in the tank, felt like i had 90% of normal strength and when i really needed it it just wasn't there.
    Will make sure coming days are a strong 250 cal surplus
    And get better sleep if possible.


    Bench - DBs (weight of 1 DB)

    33.5kg - 6, 8, 6. Did more warm up than normal, used 20s then 25s extensively. Maybe too much. Just didn't feel comfortable on that first set, second was easy by contrast. Meh.
    Did a dropset after it.

    Chest flies DBs

    32kg - 8, 7, 6. Almost had 2nd set. Tbh, initially i was going for 3 x 10 but quickly realised that wasn't happening. Just couldn't give that extra 10%... Also followed it with a dropset
    How is your DB press weight so close to your DB flys weight !! Is your flys weight per DB as well? Would love to see 8 flys using 32kg DBs.
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    (Original post by HappyLifting;[url="tel:62015259")
    62015259[/url]]How is your DB press weight so close to your DB flys weight !! Is your flys weight per DB as well? Would love to see 8 flys using 32kg DBs.
    Well i never logged it the way i did it... So the gym was busy and i ended up doing it in an ascending weight way...

    Hence why bench was crap as it was last before shrugs. Hence why chest flies were crap first set too.
    I realise that isn't what your meant to do so didn't want to get lambasted on here for it! Haha. Hence why i omitted saying that...

    So press was easy, bench disasterously tough.

    I'm convinced i can go heavier on bench.

    Yes, so i was using two x 32kg. So 64kg in total (not that it works like that for flies but to avoid confusion. Ie i was NOT using two 16kgs... Two 32kgs...)

    First 6 reps of second set were fine (first set massive pump still, i was dead) last two a struggle. If i was less destroyed post skull crushers i reckon i'd have done better on them. I got 3 x 8 with before....
    Just have to believe me buddy... I don't see how they are that heavy? I warmed up with 20s and dropseted with 20s and it was a peace of cake warming up. Dropset was killer but only after 8 reps.
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    (Original post by Unistudent77)
    Well i never logged it the way i did it... So the gym was busy and i ended up doing it in an ascending weight way...

    Hence why bench was crap as it was last before shrugs. Hence why chest flies were crap first set too.
    I realise that isn't what your meant to do so didn't want to get lambasted on here for it! Haha. Hence why i omitted saying that...

    So press was easy, bench disasterously tough.

    I'm convinced i can go heavier on bench.

    Yes, so i was using two x 32kg. So 64kg in total (not that it works like that for flies but to avoid confusion. Ie i was NOT using two 16kgs... Two 32kgs...)

    First 6 reps of second set were fine (first set massive pump still, i was dead) last two a struggle. If i was less destroyed post skull crushers i reckon i'd have done better on them. I got 3 x 8 with before....
    Just have to believe me buddy... I don't see how they are that heavy? I warmed up with 20s and dropseted with 20s abnd it was a peace of cake warming up. Dropset was killer but only after 8 reps.
    Jump on the 40kg DBs next time for DB Press. You'll get them easy.
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    (Original post by HappyLifting;[url="tel:62015577")
    62015577[/url]]Jump on the 40kg DBs next time for DB Press. You'll get them easy.
    No i won't! Haha.

    Might do it in a bit for banter but not yet. Not at 67kg haha. I'm far too weak... How would i get in the starting position? 36s were a mission
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    (Original post by Unistudent77)
    No i won't! Haha.

    Might do it in a bit for banter but not yet. Not at 67kg haha. I'm far too weak... How would i get in the starting position? 36s were a mission
    I chest fly 20kg DBs which is much less than you, yet I bench 40-45kg DBs for reps.....I'm sure you could do it.
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    (Original post by HappyLifting;[url="tel:62015673")
    62015673[/url]]I chest fly 20kg DBs which is much less than you, yet I bench 40-45kg DBs for reps.....I'm sure you could do it.
    You need to up your chest fly game bro
    20s? Mate... Had that in Late August.

    Lol, at that 6kg in February. I realised it was doing nothing so stopped after a week and waited to buy a gym membership in february. Lol at pre-barbell days
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    (Original post by Unistudent77)
    You need to up your chest fly game bro
    20s? Mate... Had that in July...
    I do mine like Arnold did in pumping iron. If you can do that with 30+kg DBs then you're Arnold 2,.0 I have a slight suspicion that you're pressing rather than keeping the arch movement although I may be wrong
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    (Original post by HappyLifting;[url="tel:62015901")
    62015901[/url]]I do mine like Arnold did in pumping iron. If you can do that with 30+kg DBs then you're Arnold 2,.0 I have a slight suspicion that you're pressing rather than keeping the arch movement although I may be wrong
    I'll have a look at form and see what you're on about haha. I don't deny you are significantly stronger than me so there must be a difference...
    I certainly feel it across my chest well and have seen good growth from it (although reps have become too low. Need to get in a higher rep range. If that means lowering the weight then so be it).
    I think it has done more for chest (in my very short time lifting) than benching has... But idk for sure.
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    (Original post by Unistudent77)
    I'll have a look at form and see what you're on about haha. I don't deny you are significantly stronger than me so there must be a difference...
    I certainly feel it across my chest well and have seen good growth from it (although reps have become too low. Need to get in a higher rep range. If that means lowering the weight then so be it).
    I think it has done more for chest (in my very short time lifting) than benching has... But idk for sure.
    Well I wouldn't say I'm that much stronger, a lot of it I find is psychological and really you could be hitting 5kg heavier DBs.

    Do you prefer flat or incline for flys? When using DBs i only really do incline stuff as flat bench works well for me.
 
 
 
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