Flyes(slight incline)
12.5x16
15x14
17.5x14
Superset with: Lat raise
5x3x30
Decline wide grip push ups(pause at bottom)
bwx16
Wide grip lat pulldown
47.5x30
WATCH THAT FAGGOT WORK IT
Bench felt slow today. must be cause the only carbs i got was two bowls of porridge yesterday LOL. since, from experience, i feel stronger after days that i carb up, i should carb up ALL DAY ER' DAY. other than that today was a good day. more squatting, and some core shit tomorrow! HUZZAH
Press
72.5x10x3
72.5x1x5
Superset with: Super wide grip lat pulldown
60x5x12 Wide grip lat pulldown
66x4x12 Lat pulldown
72x3x12 Narrow grip lat pulldown
78x2x10
Cable lat raise
(22, 18,13) x 12 dropset x 3
Superset with: Standing single side cable row
36x3x20
24/11/12
Squat
145x8x3
Leg raise
BWx5x12
Superset with: Reverse hypers
BWx5x15
Didn't train yesterday, so went downstairs to do sum chit
Wide grip Pull ups
5x5
Neutral grip pull ups
5x6
Chin ups
5x7
Superset with
Dips
15x6
Was supposed to train today, ended up watching skyfall with structural principles grp. not too shabby, but srsly daniel craig shrunk after casino royale. so... had another 'guilt' workout
sup niggas. been real busy with course work. stupid project made me lose 1.5 nights of sleep and skip two training sessions. Here's a render of the model i've been busy making and drawing mwahaha.
So anyway, was supposed to dl on monday, stayed in school to work on shit instead, through the night (sigh), went home and slept on tues morning at 12pm, woke up at 4pm. Couldn't train on tues since it was a pub hol, did some work, slept at 6.30am on wed morning, woke up at 12pm, trained at 6, went to school and rushed my shit all the way till my crit session at 1pm on thursday. Really proud that i didn't skip wednesday's session and didn't let lack of sleep (both prior and what was to come) make me a lil' bish. So without further ado...
14/11/12
Press
67.5x7x5
67.5x1x7
Superset with:
Pull ups
bwx8x8
Incline press
67.5x5x8
Superset with:
Lat pulldowns
45x20, 52.5x20, 60x16, 66x12, 72x14
Cable lateral raises
22.5x3x16
okay session, was feeling quite weak at the start, but body sort of woke up as the session progressed haha. can't seem to break through the 67.5x7 barrier. should be able to hit 8 regardless of whether its the last set or first set. man... Did some face pulls while waiting for incline bench. alot of body english, but hey, are you a lawyer? no? THEN GET OFF MY CASE.
16/11/12
Squat
135x3, 140x2, 145x1
140x3, 145x2, 150x1
145x3, 150x2, 155x1
Superset with:
Pull ups
BWx9x8
Face pulls
50-90(worked through the stack)x12
Bench
97.5x7x5
97.5x1x8
Superset with:
Pendley rows
60x8x10
Incline Press
60x2x12
Dumbbell incline press
30x8, 20x8 dropsetx2
Above 4 sets superset with:
Seated cable rows with variable grip (two handles connected by long chain)
90x4x16
Lateral raises
5x3x30
Seated leg raise
3x15
Slept for 13 hrs after crit, so felt alive as ever in the gym yay. Squat felt good, but i did stall on the way up with 155, for like 3 seconds. regardless, got it up (thats what she said). Bench felt good too, realised that i'm destined to bench with a narrower grip than average, lets me use my not-too-shabby lats haha. Tried something new with the cable rows, shall take a video the next time i do it. basically two chains connected to the cable machine thingy, both of which are connected to a handle. felt reaaaaaally good, could isolate the lats to a greater extent than an attachment that fixed the grip. this vet told me to do some dumbbell incline presses instead of sticking to the barbell. also commented that my delts weren't big enough (damn you clavicles), so told me to end my pressing days (both bench and shoulder press)with some light lateral raises. Shall try that. He did comment that my quads were pretty damn swole though, so hurrah! haha.
Push ups(pause at bottom, feet on bench)
bwx16, 16, 20
Superset with: Seated cable rows
90x16, 16, 20
Squats felt good, nice and deep, even on last set. looks like high frequency low volume is good for inculcating good squatting habits haha. Was abit weak on bench today though. Wonder why. Might have been a little tired after squatting. Deadlifts tmr, sexciting.
Press
65x6x6
65x1x8
Superset with: Single side lat pulldowns
40x12, 45x12, 50x12, 55x12, 60x12, 65x12, 70x12 (cable machine so weight is bs. just for keeping track)
Incline press
60x3x10
Superset with: Lat pulldowns
72x12, 66x12, 60x16
Karwoski rows
Barx40, 30, 30, 30
yeah
Knee felt funny on the way to gym, feeling went away when i started squatting. haha weird huh. Bar felt heavy on the overhead presses, must be cause i just benched yesterday hurh. still managed to grind out 8 reps on last set, so all's good. Tried single arm lat pulldowns today, could really feel it on the left side cause my left arm can extend all the way with ease, but my right shoulder is pretty whack, so i had to extend my right arm much slower, resulting in more arm involvement on the eccentric.
Didn't have time to do any proper delt destruction, so i did some high rep karwoski rows. the rows themselves are already a frankenstein's marriage of the upright row and the shrug, and they're supposed to be done heavy, but i mutilated the exercise by going low weight ultra high rep haha. i guess because i used such an insignificant weight, it didn't really hit my traps, which respond better to heavy weight, but felt it more in my delts.
Been getting alot of input from random people in the gym recently. Sani, one of the overseers of the gym, told me if i went to get a tan my physique would look much better. An old man told me i should compete, and i shouldn't waste my youth and my 'body' (no homo lol). Some ang moh asked me if i trained for a particular sport, and said i should try wrestling. HAHA.
how many hippies does it take to get some 10 pound plates man.
Tried something today, alternating ma squats and bench. pretty interesting, rest time was super short, but I didn't feel breathless and my heart rate didn't go that high. felt good doing singles, allowed me to go as deep as i could physically go, but with 150 on my back. Love entering the hole and getting back out of it. feels like resurrection. first 6 reps of the squat were pretty fast. last 2 had a wee bit of pause when i came out of the hole. It was a different story for bench though. first 6 sets were slow, last four felt better and better. Think i shall squat doubles tmr.
Bar speed somehow increased around fifth set onwards. weird huh. but definitely not uncommon. neural priming or sum chit. Didn't go apeshit with the pull ups today, still feeling my forearms from yesterday's bicep nonsense.
85kg dude getting owned by 5kg dumbbell
as you can see from the vid, my shoulders are narrow as hell. gotta hit delts hard. lactic acid buildup today was INTENSE. my shoulders still felt like they didnt belong to my body and my body was rejecting them half an hour after my workout. you know.... dat feel. when there's no position that will alleviate the lactic soreness. starting to like stiff arm pulldowns too. get a really good stretch in the entire lat.
First time deadlifting (>100) in more than a year! WOOOOOOO Snatch
60x5x2
Deadlift(531)
110x5
125x5
140x10
Leg raise
3x10(alternating to 90 degrees and toe-to-bar)
Intermitten with: Good mornings
40x3x10 Reverse Hypers
3x12
Superset with: Extended cable crunch(can't think of a better name fo dat shit lol)
65x3x10
Hamstring curls
45x3x12
Superset with: Elevated static hold
3x1min
Hammer curls(strict as fuark)
22.5x3x10 Isolation curls
(10kgx15 then 5kgx15 without rest)x3
Barbell curls
21sx3
Deadlifts went up purdy damn fast. Belted up for the last set. Did 7 reps before pausing and catching breath. Could have squeezed out a few more, but since this was the first time, didn't really want to push it. Feels really good to be deadlifting again.
"Dafuq nigga, 5kg curls? What, are you in primary school?" Yeah yeah. Figured since my biceps received sufficient low-rep stimulation from the fuckton of pull ups i do, would try to go high rep today.
Next week onwards, training will look smth like this:
Monday: Deadlift + Core + Bis
Tuesday: Squat + Press
Wednesday: Rest
Thursday: Squat
Friday:Press
Saturday:Strongman stuff
Sunday:Squat + Press
"Dafuq, thought you said you'll be lowering volume for squat?" Hell yeah i am. gon' be doing much lower volume for every squat session. Thursdays will be singles followed by some random stuff, Tuesdays and sundays will be doubles/triples depending on how i feel. maximum 5 sets if triples, and 6 sets if doubles. As such my poundages will be significantly less than on smolov jr (actually hit >6000kg last session har har har).
Narrow grip bench
70x2x12 Push ups
AMAPx4
Above 6 sets superset with: Underhand pull ups
6-10 reps, depending on how i felt
This is me spotting Sani for his 95kg barbell curls.
also, wtf why does firework always play when i'm repping out on bench
Just want to say that this is not the way my bench sets usually go LOL. Session felt okay, think the last set of bench, though horseshit, allowed me to push more than i would have been able to on my own, so triceps were purdy damn fatigued, had to grind to get the narrow grip reps up. Decided to skip the incline press and go straight to push ups. Dumbbell rows again today. really like the contraction, but it's really important to focus on the lat for every single rep, and not use some ego enhancing weight that will force you to use your biceps predominantly. But this is all just advice. GO AHEAD AND DO WHATEVER THE FUCK YOU WANNA DO.
P.s. regarding the funky feel in the elbow, was stretching it in some awkward position today, and something clicked, and it feels better already. Honestly, praise the Lord.
Was supposed to do farmers today. weather looked iffy, tried to max out on squat. wasn't hungry enough, new training environment, different shoes, whatever. a fail is a fail. ain't nobody got time for excuses. Changing training routine ahead of schedule. Back to squatting more times a week, higher weights, less sets and reps. Think i've gotten too used to volume for it to help with my maximal strength. After two failed attempts, did >10 singles with 140, couldn't be bothered to count. Then did some ring dips, bench, pull ups. Not going to train tomorrow, elbow acting up. Shall kill myself on monday.
Behind neck press
40x2x12 Incline press
55x2x12 Arnold press
22.5x2x12
Above 6 sets superset with: Wide, Normal, Narrow grip pull ups
8 reps per set
Rear delt lateral raise dropset
12.5x16, 10x16, 6x16
3 sets
Superset with: Lat pulldowns
50x3x12 Delt rotations
5kgx20
2 sets per direction(clockwise and anti-clockwise)
Superset with: Stiff-arm Pulldowns
50x4x12
yayyyyy
Whats happening homos. You know who it is (lol. if you didn't think "chris jones" then you should shoot your left testicle for not watching one of the funniest BBCs on youtube). Shoulder press today felt quite good, just that elbow abit funky from all that volume. But I'll live. One thing i'd like to say is how doing pull ups or any pulling work intermitten with pressing/pushing work really increases your work capacity for any training session. Without even planning to, I hit a total of 120 pull ups. I believe this kind of superset (where you hit the antagonist muscle/muscle group) is what helps me keep relatively lean (cardio? ain't nobody got time for that).
Regarding that delt rotation thing (calm your confused tits i'm getting to that shit), i wanted to try increasing time under tension for my delts without breaking too much of a sweat (cause i'm a lazy cunt), so i took some light dumbbells, held them straight out to the side, and drew circles with them. Gave me a pretty solid burn, so i'd recommend you try this shit as a burnout set after your shoulder workout.
Hai guise. You might notice (or not, I don't care) that i removed leg extensions and hamstring curls. I removed the former because I realise that my quads are already pretty okay, and get enough attention from all that squatting. I'll still do hamstring curls, but didn't have time today.
Bar felt really heavy today. And my left ankle (more of achilles tendon) is feeling pretty damn sore for reasons unknown. But did I become a lil' bish? Hellz to the no! Haha. Seriously though, attempting to rep out after 10 sets of that shit, fuuuuuu. Was tipping forward on 5th rep, thus left heel left floor for awhile and rep wasn't that deep. (see i dont just take videos to mire my own ass.)
Deadlifts felt good, the snatch grip kills my fingers though. Have a new callous developing on my fourth fingers. Next session onwards, will be lowering weight for deads and switching to snatch grip deads on block (meaning i'm on the block. not the weight). Will gradually increase weight for that shit until I'm done with smolov jr for squat. Then will run 5 3 1 for squat and dead.
After watching swole manlet matt ogus' vid on ab exercises I decided to try this new variation:
THIS SHIT WORKS
I might have no abs, but I'd like to think my core is pretty okay from all that squatting without a belt, and boy does this shit hit my abs. Like a sledgehammer across the windscreen of your dad's car. Like hurricane sandy hit the East Coast (too soon? i'm sorry. I pray for the safety and wellbeing of all affected. I have family members there too okay so DON'T START FLAMIN'). Think it's got something to do with all that Time Under Tension science (or broscience). Do yourself a favour and TRY IT.
