23/2/13

Press day

Solder press

71x3x5

71x4x4

Behind the Behind the Behind the neck press

52.5x6x6

Lateral raises

(5, 7.5, 10, 12.5, 15, 17.5)x12

15x14

12.5x16

10x20

Rear delt raises

7.5x20

5x40

Overhead plate tricep extensions

20(one plate)x1x30

Had some cny lunch thing with some gym regulars. all kinds of gains. 

18/2 & 22/2

18/2/13
Pull session

Face pulls
50x5x12
Pendley rows
100x3x5
Supinated barbell rows
80x3x8
Strict barbell rows
60x3x12
Supinated barbell rows 
50x3x16
Dumbbell rows(neutral grip when extended, supinated at top)
30x3x12
Neutral grip lat pulls
78x3x10


22/2/13
Leg session

Squat
140x5x5
Leg press
160x5x8
120x3x20
Leg raise
BWx4x12
TuT Cable crunch
68x3x8
V crunches
BWx2x20

Slept less than two hours per night on tuesday and wednesday. Was rushing shit out and staying in school. Got back home on thursday, K.O-ed for 11 hours, woke up, slept abit more, then went to the gym. No coffee, still abit woozy, squats felt okay though. Mad grind on the last rep of the third set, so i refrained from doing too much squatting, switched to leg press.

BIG BACK log (get it? lol)

12/2/13
Press workout

Warm up with face pulls & lateral raises
Behind neck press 
(first set was uncomfortable. got better as it went on)
60x4x5
Overhead press
(weak as fk after the behind neck presses lol)
70x5,4,4
Push press
80x3x5
Overhead press
60x3x5
Delt raise
(10, 12.5, 15, 17.5)x12
15x12
12.5x20
10x30
Rear delt raise
7.5x3x20
Overhead cable tricep ext
50x3x10


14/2/13
Pull workout

Facepulls
5 sets, worked up to 80x12
Wide grip Lat pulldowns
54x12, 60x12, 66x10
60x12, 66x12, 72x10
66x12, 72x10, 78x10
Pull ups
BWx9x8
Pullovers
(holy shit this totally stretched out my entire upper torso. hard to explain haha. because of this shit the area above my triceps were sore as shit the next day. but in a good way.)
30x5x10
Single arm lat pulldown 
(did these sitting with side facing weight stack at cable machine. So if i was using my left hand my right side was facing the stack, in order to facilitate stretching out the lats)
5 sets, worked up to 60x10
Stiff arm pulldown
60x3x10


15/2/13
Leg workout

Squat
145x8x3
120x12
100x20
Core superset 1
(leg raise x 12, TuT cable crunch 68x12, v crunch x 16)
Hamstring curls
60x3x10
Core superset 2
Hyper-extensions
BWx3x20
Rear delt raise
5x3x30


16/2/13
Press workout

Dumbbell bench
(First time with dumbbell work as priority lift for a workout, and therefore right at the start.)
40x5x10
Close grip bench
(Felt really slow after the dumbbell bench. hmm.)
100x3x3
Wide grip bench
(dead by this time)
80x7,6,5
Incline press
60x3x7
Dips
BWx3x10
Cable tricep ext
40x1x20

11/2/13 Legs

Squat
140x6/7x5
(failed on fourth rep of 2nd set. can't remember how many sets i did lol)

Hyper extensions
BWx2x30

Yeah.

9/2/13 Pull

Pendley rows
60x6
70x6
80x6
90x6
100x6

Barbell rows(supinated grip)
80x3x8
60x3x12

Pendley rows
60x3x12

Dumbbell rows
30x3x12

Seated cable rows
90x3x16

Underhand lat pulldowns
80x3x8

Incline Pull ups(feet elevated)
BWx3x12

Rear delt raise
5x20,25,30

Ez bar curls(sets alternating between wide grip and narrow grip)
30x6x12


Pretty happy so far with the legspushpull/legspullpush split, mainly cause my ive never done solely push/pull days before. Chest and front delts still sore from ytd, also a first, typically my chest doesnt really get sore after bench days even though im gassed.

Pretty damn excited to see how this new split pans out. One other difference is that when i superset pull and push shit my heart rate goes through the roof, which basically makes every training session a cardio session. Wonder if that was the reason why i could maintain a pretty decent (low) amt of bf (body fat, not boyfriend, no homo) even though i was eating inordinate amounts. This period will prove to be pretty interesting. If my bf does indeed increase, it means that the metabolic boost that supersetting compound movements provides is pretty damn substantial.

8/2/13 Trial Push day

Incline bench (45 degrees)
80x4x4

Incline bench (30 degrees)
80x5x5

Incline bench (15 degrees)
80x6x6

Bench
100x3x5

Narrow grip bench
80x3x5

Wide grip bench
60x3x12

Dips 
BWx3x8

Incline push up
BWx3x10

Cable tricep extensions
40x2x12

BW tricep ex 
3 sets of 10

7/2/13

Squat 
140x7x5
100x1x8(2 sec eccentric, 1 sec pause at bottom)
Superset with:
Hammer curls 
20x3x12

Core superset 1

Machine preacher curls
50x3x12

Core superset 2


Relatively shorter session, had to rush to ntuc to buy meat for dinner. Slowly getting used to lifting without music. Reps were controlled, no 'rage', so 100% sure i hit bottom for all reps. Downside of not having music (or worse, listening to the radio) while training is that its harder to achieve the same intensity without any external stimulus, and i tend to get distracted by environmental factors. Upside is tonnes more control and focus on technique, breathing, stuff like that. Knee felt weird before session, almost as though it knew i was going to squat and didn't like that, but the sensation went away after the session.

Mother of all backlogs.

1/2/13

Squat
(100, 110, 120, 130, 140,
130, 135, 140,
130, 135, 140,
130, 135, 140,
130, 135, 140)x3 reps

Hammer curls
20x3x12

Core superset1
(leg raise, cable crunches, v crunches)

Incline curls 
15x3x12

Core superset2

Barbell curls
30x3x12

Core superset3


2/2/13

Bench
105x8x4
Superset with:
Pull ups
BWx9x7

Incline dumbbell press
40x6, 35x8, 32.5x9, 30x10, 27.5x12
Superset with:
Smith rows
(50, 60, 65, 70, 75)x10

Narrow grip bench
75x2x8
Wide grip bench
60x2x10
Superset with:
Smith rows
80x3x8


3/2/13

Squat
140x3, 4, 5, 6, 5, 4, 3
120x12

Pause squat(7 sec)
100x1x5

Rear delt raise
5x5x20
Superset with:
Hamstring curls
60x3x12


5/2/13

Press
67.5x7x6
Superset with:
Wide grip lat pulldowns
worked from 50kg to 85kg

Delt raise
(7.5, 10, 12.5, 15, 17.5)x12
Superset with:
Stiff arm press downs

Delt raise
15x14, 12.5x16, 10x20, 7.5x30
Rear delt raise
5x2x30
Superset with:
Pull ups
Bwx6x8