31/12/12 deload but not really

Press
77.5x2, 2, 2, 3, 2
Superset with:
Face pulls

Incline barbell press (steeper than 45 degrees)
60x3x12
Superset with:
Wide grip lat pulldowns
worked down stack to 72x12

Lat raise dropset
(15x12, 10x15, 5x20)x3
Superset with:
V pulldowns
100(kg not pounds)x3x10

Overhead cable tricep ex
50x12, 10
40x12

Was supposed to deload, got carried away, deload weights became warm up for these working sets haha. Incline presses were practically shoulder presses with a slight lean.

so....damn....weak.....

29/12/12

Warm up with face pulls and push ups

Bench
90x1x5
100x1x3
112.5x2x3
Superset with:
Pendley rows
70x5x10

Incline dumbbell bench
40x3x12
Superset with:
Dumbbell rows
40x3x12

Wide grip bench
85x2x12
85x1x10
Superset with:
Seated cable row
60x3x16

Dips
BWx3x16
Superset with:
Incline pull ups (feet elevated)
BWx3x12

WHAT THE FLYING F. SO WEAK AT BENCH. SO WEAK. Really have a problem with my lockout.

Interestingly though, was stronger than usual at the supplementary work. Weird shit. I think i just haven't benched this heavy for reps before, so gotta get used to it. Maybe i should do more low rep heavy benching after another 5 3 1 cycle.

27/12/12

Squat
150x6x2
150x1x3
110x1x20

Hammer curls
25x3x10

Incline curls
15x3x12

Barbell curls
40x10, 11, 12

Unilateral cable tricep ex
22x16
27x14
32x12

Isolation curls
12.5x3x10

Tricep extension superset
Working down stack from 40-70kg, 6 reps each weight.

Good day today. Was unfortunately (or fortunately) too spent to do intended core shit after the 20 reps, so did some curls and tricep stuff. Douchebag stuff, which always makes the session enjoyable haha. Not training tomorrow, gonna have a huge lunch, and maybe an even bigger dinner. ALL KINDS OF GAINS.

late post. 25/12/12

Oh yeah forgot to record this shit cause i was busy after the session.

Squat

147.5x6x2

147.5x1x3

110x1x20

Hyper extensions

BWx3x20

Rear delt raise

10x3x20

Cable rear delt extensions

10x3x16

V grip pulldowns

100(kg, not pounds)x2x8

80x1x16

Thomson cc was closed on christmas, so i trained at bishan gym, which was pretty crowded, but got my work done and got out. Had a shitload to eat, tonnes of dessert and stuff, pretty good day. 

26/12/12

Press 
62.5x1x5
70x1x3
77.5x1x3
Superset with:
Wide grip pull ups
BWx3x12

Press(from dead-stop at bottom)
60x3x8
Superset with:
Neutral grip pull ups
BWx3x12

Lateral raise dropset
(15x12, 10x14, 5x18)x3
Superset with:
Narrow grip pull ups
BWx3x12

Bradford press
20x3x20
Superset with:
Stiff arm pressdown
60x3x12

this was quite a bad set.

second set of the press from dead-stop shit

Received results early in the morning. shit. couldn't get it out of my head during the session. yes, i'm a lil bish that way. 'redeemed' the session with the three sets with 60kg. Friend saw my earlier vids and suggested i try pressing without 'bouncing', or touching-and-going at the bottom, as a press from a dead-stop would (according to him) remove the muscle's elastic reaction OR SOME BROSCIENCE. Felt pretty tired after pressing, so i really died during the lat raises. When your delts feel like they no longer are a part of your body, DAT FEEL. 

24/12/12

Bench

82.5x3

95x3

107.5x6

Superset with:

Pendley rows

85x8, 10, 12

Wide grip bench

75x20, 18, 13

(died lol)

Superset with:

Dumbbell rows

40x3x12

Incline dumbbell press

32.5x3x12

(slow negs)

Superset with:

Seated cable rows

90x1x12

60x2x12

(reps much slower on last two sets)

Push ups(feet elevated, slow negatives)

BWx2x16

Superset with:

Standing single arm cable rows

50x2x12

Good session today, had a friend join me at thomson. Lost tightness on the last (heaviest) set on bench press. Also gotta focus on taking arms out of back work. I tend to be able to contract ma shit properly when the weight is lighter, but when i increase the weights, even though i can handle that shit, i tend to use too much arm strength. Really should keep ego out of training and start using lighter weights for back work. Still not sure if i'm training tomorrow. If i do it'll be at fitlion, and i don't like to squat in different environments, so even if i train i might just do some delt work (yes. i am a lil' bish. sue me.). 

23/12/12

Squat(3 second pause at bottom)

122.5x4x5

122.5x1x6

Squat

105x1x20

Leg raise

BWx3x15

Superset with:

Hammer curls

25x3x10

Cable crunch(TuT)

68x3x10

Superset with:

Incline bicep curls

15x3x12

V crunch

BWx3x25

Superset with:

Barbell curls

30x3x16

Had waffles and ice cream as pre workout cause we had to wait at udders for the damn gym to open lol. Paused squats really take the shit out of me man, holding for 3 seconds at rock bottom is no joke, ego buster. Thankfully no girls in gym today, so no need for heavy weights mwahaha. Didn't really feel like doing much after the 20 rep squat. But ian was at the gym, couldn't pussy out sigh. But good workout, the incline bicep curls were quite a bitch, but strangely the barbell curls went easy on my sorry ass. HOPE THE DAMNED GYM IS OPEN TOMORROW. fingers crossed.

22/12/12 Press day

Session 2 of 5 3 1 for OH press.

Press
57.5x1x3
67.5x1x3
75x1x5
Superset with:
Wide grip pull ups
BWx3x12

Behind-neck press
50x3x10
Superset with:
Neutral grip pull ups
BWx3x12

Seated dumbbell shoulder press
25x3x15
Superset with:
Narrow grip pull ups
BWx3x12

Rear delt raise
10x3x20
Superset with:
Wide grip lat pulldowns
60x3x12

Cable lateral raises
27.5x3x12
Superset with:
Stiff arm pressdown
60x3x12

BOOYAKASHA

Not a bad session. Was abit pressed (see what i did there) for time, so i didn't do the lat raise drop set. Another time. Last rep on the press was really grindcity man. 

21/12/12

Squat
142.5x6x3
142.5x1x5

Hamstring curls
60x3x10

Hyper-extensions (pad closer to knees-glute dominant)
BWx3x20

Hyper-extensions (pad closer to hip-lower back dominant)
BWx5x12

Reverse hypers
BWx3x20

Absolutely no mood to do anything after the squats haha. The reps didn't feel bad, it was the aftermath. No idea why, legs felt tired after that shit. Was supposed to hit 20 reps with a lighter weight, but went on to do posterior chain shit. Press day tomorrow yay.

20/12/12

Warm up:
Push ups
Face pulls

Bench
77.5x5
90x5
100x9
Superset with:
Pendley rows
85x3x10

Wide grip bench
75x12, 14, 18
Superset with:
Dumbbell rows
40x3x12

Incline dumbbell bench
32.5x2x12
32.5x1x15
Superset with:
Variable grip seated cable row
90x16, 18, 20

Push ups(feet elevated)
BWx2x12
BWx1x16
Superset with:
Single arm cable row
60x2x12
60x1x16

sorry, no faggot dance this time

19/12/12

TO THE GYM AND BACK HOME BEFORE THE RAIN. AWWWWWW YEAAHHHH.

yeah, so, anyway...

Squat
132.5x4x5
132.5x1x6
102.5x1x22

Hammer curls
25x3x10
Superset with:
Leg raise
BWx2x12
BWx1x20

Incline bicep curls
15x3x12
Superset with:
Cable crunch (TuT shit)
68x3x10

Barbell curls
40x2x10
40x1x12
Superset with:
V crunches
BWx2x20
BWx1x30

cleared the squats pretty fast. happy with that. cable crunch starting to get slightly easier, shall up weight soon. bench tmr. no pecs no sex (no wonder i don't get any nookie :( lol).

18/12/12

Press
55x5
62.5x5
70x7
Superset with:
Wide grip Pull ups
BWx3x12

Behind-neck press
50x2x8
50x1x10
Superset with:
Neutral grip Pull ups
BWx3x12

Seated dumbbell shoulder press
32.5x7
25x14
22.5x18
Superset with:
Narrow grip Pull ups
BWx3x12

Rear delt raise
10x3x20
Superset with:
Lat pulldown
60x15, 54x16, 47.5x20

Lat raise
(12.5x12, 7.5x16, 5x20) Dropsetx3
Superset with:
Single side cable row
50x3x16

Rear delt cable raise
22.5x1x20

Stiff arm press down
60x1x20

only 7. knn. 

17/12/12

Squat
147.5x6x2
147.5x1x3
102.5x1x21

Hamstring curl
60x3x10

Leg Raise
BWx3x15
Superset with:
Hyperextensions
BWx3x20

Barbell curls
Barx3x20

Warning: following photos are not pretty. especially the facial expressions. 

sian. why my face not like mike o'hearn's. 

just took a fat dump

Don't think i made any real progress in terms of size or cutting, but i'm definitely growing. 86kg on empty stomach today. Also, strength definitely increasing thanks to smolov, and 147.5 felt okay today (ass to grass, won't have it any other way). Well, will just focus on getting my body weight and strength up. Starting 5 3 1 for upper body tomorrow. Looking forward to less working sets for main lift, so more time for accessory stuff. 

5 days to end of world. thank God i'm done with smolov jr.

16/12/12

Bench
110x10x3

Pendley rows
85x3x10
Superset with:
Wide grip bench
70x3x15

Incline dumbbell bench
30x3x10
Superset with:
Dumbbell rows
40x3x12

Push ups (feet elevated)
BWx3x12
Superset with:
Incline pull ups (feet elevated)
BWx3x12


Aww sheeeet. done with smolov jr. my upper body training no longer has any direction.........

Anw. smolov jr is one heck of a program. should try if sick of 5x5 or WHATEVER THE FK YOU'RE BORED OF.  Still haven't decided what to do next.

14 & 15 dec

14/12/12

Squat 
140x6x3
140x1x5

Press
75x9x3
75x1x4

Above two exercises superset with Pull ups

Behind neck press
45x8, 9, 10, 11, 12
Superset with:
Wide grip lat pulldown
54x15,16, 17, 18, 19


15/12/12

Pause squats
120x6x6

V crunches
5x20
Superset with:
Rear delt raise
10x5x20

Cable crunch(TuT)
68x3x10

11 & 12 dec

11/12

Snatch
62.5x7x2

Hammer curls
20x3x12

Incline curls
15x3x12

Barbell curls
40x3x10

Isolation curls
12.5x3x12

Chin ups
BWx3x8


12/12

Squat 
145x7x2
Superset with:
Face pulls
Push ups

Bench
105x9x4
Superset with:
Dumbbell rows
30x5x12
Underhand lat pulldown
66x12
72x12
78x10
84x10

Dumbbell incline bench
30x3x12
Superset with:
Smith macine pendley rows
80x8
80x9
80x10

Decline push ups & Wide grip lat pulldown (54kg) superset. To failure (20, 16 reps)

Machine flyes (50kg) & Single side cable rows (45kg) superset. To failure (20, 20 reps)

Flyes (20kg) & Stiff arm pressdown (50kg) superset. To failure. (12, 20 reps)

destroy, eat, repeat

Squat
130x4x5
130x1x6
100x1x21

Leg raise
5 sets of 12
Superset with:
Hyper extensions
5 sets of 12

Cable crunch (TuT)
68x4x8
Superset with:
Hamstring Curls
55x4x10

Cable tricep extension
40x4x12
Superset with:
Seated leg raise
3 sets of 20

First two sets of squat felt unnaturally slow. Need to eat more liao. Hard to get food in with carb backloading. the burnout set felt gewdddddd, but didn't give me the same wobbly-legs feeling as when i did 100x20 a few days ago, to a lesser degree at least. shall keep increasing the reps till i do 100x30 for a burnout mwahaha. i have no idea why im doing this though, no 'broscience' to back this shit up.

Snatches and biceps tmr. supposed to bench 105x8x4, but fer-jot training partner cmi. Sister might be following me to the gym LOL. stay tuned.

9/12/12 RETURN OF THE JEDI

Three days no training. Missed squatting quite alot man. But genting was good shit.

Squat
140x6x3
140x1x4
Superset with:
Face pulls

Press 
72.5x7x4
72.5x1x5

Behind-neck-press
40x4x10
40x1x12

Above 3 exercises superset with:
Pull ups

Lat raise
(15x14, 10x18, 5x24) Dropset x 3

I know i always say this, but dem squats felt goooooood today. session started off with some tight hip flexors, but that shit went away before i was done with my warm up.

Press getting heavy, my last session is going to be 75x10x3, but it shouldn't be too bad. Did a shit load of pull ups today, nothing else for back. More squatting tomorrow (Y).

5/12/12 /random

Paused squat
120x3
125x3
130x3
135x3
140x2
145x1
120x5
Superset with:
Pull ups

Lateral raise
10x18
12.5x16
15x14
17.5x12
20x14
Superset with:
Leg raise
BWx5x12

Hypers
BWx4x20
Superset with:
Cable crunch(TuT)
68x4x10

Cable lat raise
22.5x2x16
Rear delt raise
(15x10, 10x12, 5x14)x2 dropset
Superset with:
Hamstring curls
50x12
54.5x12
59x10

Lateral raise
5x30
10x21

Seated leg raise
BWx1x60


Genting tmr. No gym for 3 days. Brb time to feast.

4/12/12

Squat
130x4x5
130x1x6
Superset with:
Face pulls

Bench
100x7x5
Superset with:
Seated cable rows
90x6x15

Wide grip bench
70x3x15
Superset with:
Dumbbell rows
30x5x12

Bi(ceps, not bisexuals) that'll cross your eyes

Squat
145x7x2
145x1x3

Hammer curls
25x2x10
25x1x12

Incline curls
12.5x3x12

Barbell curls
42.5x2x10
42.5x1x12

Isolation curls
10x3x15

Underhand pull ups
BWx3x10

Gave my biceps some sweet love today. gotta bench tmr, no idea how though, training parter cmi. gg.
Squats felt good. Yay.

2/12/12

Press
70x6x5
70x1x6
Behind-neck press
40x2x10
40x1x12
Superset with:
Pull ups

Squat
90x3x10
Superset with:
Single side cable rows
45x3x12

Rear delt raises
5x16
7.5x16
10x14
12.5x12
15x12
Superset with:
Wide grip lat pulldowns
47.5x12
52.5x12
60x10
65x10
72.5x12

lol

SATURDAY SNATCH SQUAT SUICIDE

"everybody needs a hobby"
"what's yours?"
"resurrection"
SQUATTING, BITCH

1/12/12

Snatch
60x3
62.5x3
65x3
67.5x3
70x1(measly fricking 1)

Squat
140x6x3
100x1x20

Leg raise
bwx5x12
Superset with:
Hyper extensions
bwx5x12

Cable crunch (TuT)
68x4x8
Superset with:
Hamstring curl
50x4x12


K, so they shouldn't have, but the snatches sapped quite abit of energy out of me. i guess my cns isn't that peppered yet, or whatever broscience floats your boat. sneezed quite abit after squat sets, not a good sign, but dgaf, capped my saturday sundae (see what i did there? lol) with a cherry on top; 100x20. all atg pls. ain't nobody got time for quarter squats.

 then did some core shit cause i'm a fat fk. wondering if i should press tomorrow. don't want to waste a perfectly good holiday day. never gonna put heavy squats after snatches again. but yeah, snatches felt good.

one last thing. i can't really count my 'snatch' as a real 'snatch', they're more like power snatches or muscle snatches, don't know the difference, cause i don't squat down to catch the weight. just a slight dip.