30/8/13 random

Face Pulls
30*5*12
Focused on squeezing the lower traps on every rep, got a really good pump. Already perspiring three sets in.

Incline bench
101*5*5
Superset with:
Wide grip lat pulldowns
65*5*10
Woo! pr. And they went up really fast too.

Overhead cable tricep extensions
30*5*10
Superset with:
Unilateral underhand lat pulldown (plate weighted uni lat pull machine)
(30, 32.5, 35, 37.5, 40)*12

Single side cable tricep extension
10*3*12
Superset with:
Dumbbell rows
30*3*12
Really gotta start doing dumbbell rows regularly again. Feel pretty good, hit the back in ways no machine can. Shoulda done more sets. nvm next time. 

Rear delt cable crossovers
5*5*12
Superset with:
Stiff arm lat pulldowns
(30, 30, 25, 25)*10
20*20

30/8/13 PULL

Muscle snatch
66*7*3
These are now much faster, and there's less pressing involved in order to get the weight up.

Deadlift
166*7*3
Just some fast pulls. 

Pendley rows
(56, 76, 96)*6
76*5*8

Lat pulldown (plate weighted unilateral lat pull machine)
45(per side)*5*12

Machine rows
60*5*12

I know its really retarded to think this way, but my back is totally not sore from today's session. Perhaps my body is getting accustomed to these exercises. Time to shake things up abit. Think i'll bring dumbbell rows back in, as well as neutral grip and single side lat pulldowns. Really happy to see an increase in bar speed for the muscle snatches though.

28/8/13 PUSH

Bench
116*1*4, 7*3
Superset with:
Pull ups
BW*8*6

Military press
(56, 61, 66, 71, 76, 71)*5
66*6, 61*10, 56*12
Superset with:
Pull ups
BW*8*6

Incline bench
(56, 66, 76, 76)*8
86*6

Dips
BW*5*12

27/8/13 LEGS

Front squat
116*7*3
"What? No pause?" duh. heavy shit for me man. shag. 

Power clean
91*6*6
Had to use the bent bar cause other people were hogging the straight one for bench. pfft. Makes it even more tiring.

Leg press
up to 200*10
"What? No back squats?" Yes. i am ashamed. but at the same time, i was wayyyy too tired to be able to push myself on back squats, so moved to leg press instead.

Single leg press
(50, 60, 70)*10

Standing single leg hamstring curls
(10, 15, 20, 25)*12

Quad extension
Can't remember max weight, at least 40*16


Think i went too far on the leg presses, quad cramped up three times in the middle of the night. Ridiculous. Starting to take fruit salts after training now.

23/8/13 ALL KINDS OF GAINS

Face pulls
Worked up to 40*10

Incline bench
106*7*3, last set 4 reps
86*1*12
Superset with:
Wide grip lat pulls
75*7*8
BOOYAKASHA NIGGAZ. Even the last rep of the last set went up fast. yay starting to like incline bench HAHA. 

Yates rows
76*5*10
Superset with:
Paused dips (3 seconds at bottom)
BW*5*12

Overhead cable tri ext
30*5*10
Superset with:
Machine rows
60*5*12

Single side tri ext
10*5*10
Superset with:
Single side lat pulls
(20, 25, 30, 25, 20)*10

Rear delt cable crossover
5*5*12
Superset with:
Low attachment upper pec cable flyes
7.5*5*12
"GASP what's this? cable flyes?! You're becoming a douche!!" Perhaps i am. perhaps. i. am. 

Stiff arm lat pulls 
(30, 27.5, 25, 22.5, 20)*12

Some bicep shit while waiting for my friend to finish showering.

22/8/13 PULL

Deadlift

176*3, 186*2, 196*1

206*1(belted)

WOO pr. Was pulling with leroy, otherwise i'd never work up to that weight haha, would probably have done 180 for 7 sets of 2 or something. Weight went up really fast, so thats the power of the belt huh haha. But it was really uncomfortable, like the belt was biting into me, trying to become one with me, a symbiotic enhancement i am fated to carry on my being, for better or for worse. But i digress. Decided not to increase the weight, as they say, quit while winning huh. 

Deficit deads

96*5*10

Just tapped the floor with the weight, wanted to keep constant tension on the hams.

Lat pulls (plate weighted unilateral lat pull machine)

(35, 40, 45)*12

50*10

55*8

Pendley rows

81*6*6

Pretty short workout, we wanted to go eat asap haha.

20/8/13 PUSH

Warm up: Rotator cuff work, face pulls

Push Press
96*3, 106*2, 111*1, 116*0
96*3*5
Superset with:
Pull ups
BW*8*8
Brought belt to the gym. WOO. Gon' get that 116 soon.

Behind neck press
61*6, 5, 5
56*7, 6, 6
Superset with:
Pull ups
BW*6*8
First set of bnp felt good and very fast, think i rested too short before the next set, so could only hit 5. fuark. 61*6*6 is playing coy with me, that bitch.

Floor press
100*5*5

Klokov bradford
(36, 38.5, 41)*12
43.5*10
46*8
48.5*6
Exhausting

Delt raises
12*3*20

Cable delt raise
5*5*12

Cable rear delt raise
7.5*5*12
Could really feel these working my rear delts.

19/8/13 LEG DAYYYYYYY

Squat
146*7*3
WOO first time squatting (relatively) heavy in veryyyy long. ATG no less. feelsgoodman.jpeg

Paused squat (3 sec)
116*6*6
battered, but not broken

Front squat
56*8*8
Was supposed to go for 86 for 5 sets of 8, but no way in hell was i going to be able to do that. so instead did some high-set shit, with a minute rest or less between sets

Hamstring curl
65*3*20

Single leg press
50*1*20

17/8/13 BB day (arms, whatever)

Face pulls
35*3*12

Incline bench
96*6*6
Superset with:
Wide grip lat pull
65*6*10
fkyeahpr

Hammer curls
20*3*10
Superset with:
Cable tricep ext
35*3*12
More of a pre-exhaust for the weighted work

Weighted pullups
10*5*8
Superset with:
Weighted dips
10*5*10

Barbell curls (21s)
26*3 sets
Superset with:
Reverse grip cable tri ext
30*3*16

Isolation curls
12*3*12
Superset with:
Unilateral cable tri ext
12.5*3*10

Rear delt cable crossover
7.5*3*12
Superset with:
Stiff arm lat pull
30*3*10

Leg raise
BW*5*10

16/8/13 PULL

Deficit muscle snatch
66*7*3
Used 10 kg plates instead of 20 because i was sharing the bar with some guys. 

Deadlift
158.5*6*6
Form FUBAR, but bar speed nice and sexplosive.

Lat pulldown (plate weighted unilateral lat pull machine)
(40, 42.5)*12
(45, 47.5)*10
50*8

Yates rows
(61, 66, 71, 76, 81)*10
gotta remember to drive my elbows towards my body. 

Neutral grip lat pull
(55, 65, 75, 85, 95)*8

Wide grip seated cable row
Can't remember the weight-set-reps, think i worked up to something like 75*12

Single side lat pull
(25, 27.5, 30, 32.5, 35)*8

Machine rows
62.5*5*12

Leg raise
BW*2*16
Didn't really have time to do any proper core work haha


P.S. for those of you who HAPPEN to give a fk.... my bodyweight hit 90.5 on an empty stomach today WOO.

14/8/14 PUSH

Paused bench (3 secs)
111*7*3
Superset with:
Pull ups
Bw*7*6
Bench weight increasing slowly but steadily. Wound in the middle of my callouses at the joint on finger opened up again on the pull ups. Annoying. 

Overhead press
71*6*6
Gotta start bringing my belt to school if i want to increase the weight. 

Incline bench
81*5*8
Superset with:
Lat pulldowns (plate weighted unilateral lp machine)
40*5*12

Dips (pause at bottom)
BW*1*AMRAP (14)

13/8/13 LEGS

Paused front squat (3 secs)
111*7*3
Almost blacked out on one set, placed the bar too high, pressed against my windpipe. Pretty interesting experience, lack of oxygen to brain and shit. 

Power cleans
88.5*6*6
blazed through these

Squat
121*7*6
the wider my stance is, the slower the bar speed gets. srsly too quad dominant when i squat. but whatever.

Leg press 21s
(105, 115, 125, 135, 145)

Hamstring curls
65*3*20


Didn't get any muscle cramps in my legs post training! Woo!

11/8/13 Random (arms mostly)

Face pulls
Worked up to 40*8, then worked down through weights, increasing reps.

Hammer curls
20*3*10
Superset with:
Cable tricep ext
30*3*12
More of a pre-exhaust for the weighted pull ups and dips

Weighted pull ups
20*5*6
Superset with:
Weighted dips
20*5*8
Range of motion on pull ups got really limited, not due to lack of strength, but because my biceps were so flushed with blood. 

Dumbbell curls
16*5*10
Superset with:
Overhead cable tri ext
25*5*10

Dumbbell pullovers
30*5*12
Superset with:
Rear delt cable crossovers
5(HAHAHA)*5*12

Stiff arm lat pulldowns
30*5*10
Superset with:
Unilateral cable tri ext
10*5*10

Isolation curls
12*3*12

10/8/13 PULL

Deadlift
176*7*2
Bar speed pretty fast, decided to stick to this weight. Callouses giving me some problems. zzz

Lat pulls (plate weighted unilateral lat pull machine)
45(per side)*5*10

Strict barbell rows (back parallel to floor)
56*5*12
Amazing how strict form allows you to do so much with less weight. Started feeling my rear delts after these. 

Lat pulldown (underhand grip)
75*5*10

Hypers
26*5*12

Machine rows
60*5*12
Also hit my rear delts. Good shit.

Random-assed circuit - 3 sets
Behind neck lat pulls
Unilateral underhand lat pulldown
Machine rows (plate weighted machine)
Just did these while waiting for my friend to be done. haha. 

8/8/13 PUSH

Push press
96*7*3
Superset with:
Pull ups
BW*7*6
Fk yeah! locked out and paused at lock-out on all reps. 

Behind neck press
61*7*5
Superset with:
Pull ups
BW*7*6
Wanted to hit 6 reps on these sets, but i guess my triceps were slightly fried from the push presses. Still, cant say im THAT disappointed. Shall hit that shit soon enough. 

Narrow grip bench
86*5*8
Not really increasing on these, which is not THAT surprising, considering i bust my triceps on the two lifts. Maybe i should give this the 6*6 slot the next time i revise my lifts. 

Klokov bradford press
46*6*6
Holy shit the hand placement on these makes a huge difference in the difficulty. 

Seated dumbbell lateral raises
12*4*16

Cable lateral raises
5*3*16
Minimal rest, plus at this point my delts were gassed. 

7/8/13 LEGS

Power cleans
96*7*3
These are slowly becoming much easier, but i got distracted for one set and it felt really uncomfortable, think it was the third set. really gotta focus when doing these.

Paused squat (3 secs)
116*6*6
Exhausting as usual. 

Front squat
86*5*8
Note to self: never front squat in a hoodie. bloody bar slides all over the place. 

Single leg press
(62.5, 67.5, 72.5, 77.5)*10
Shoulda gone heavier on these. shall do so the next session

Hamstring curls
65*3*20


Did the paused squats and front squats wearing a hoodie to see why other people do it. It did make the paused squats more comfy, cause the hoodie provided some padding, but it did make me perspire like litres (im not kidding, drank almost three litres of water during this session). I guess its good for conditioning and shit, but not good for performance.

6/8/13 ARMS

Weighted dips
10*5*12
Superset with:
Weighted chins
10*5*8
Pretty weak on these. like WEEEEAAAAAK.

Cable tricep extensions
(30, 32.5, 35, 37.5, 40)*12
Superset with:
Hammer curls
20*5*12

Dumbbell pullovers
30*5*12
Like these, not really sure what it does (hey i'm only human), but it allows me to stretch out my triceps, lats, serratus, upper abs to a small extent, so it feels good.

Barbell curls
(16, 21, 26, 31, 36)*16
Superset with:
Overhead cable tricep extensions
30*5*12

Rear delt cable crossovers
7.5*5*12
Highly recommend dis stuff. Be sure to stick out your chest and sorta pretend you're squeezing a cherry between the upper back.

Stiff arm lat pulldown
30*5*12
Besides the fact that this makes me look like im the little bitch in prison and im sticking my ass out waiting for some tattooed dude to rape me in the ass, this is a pretty good way to hit both the lats and the mid back.

Leg raises
BW*5*12

4/8/13 PULL

Muscle snatch
66*7*3

Deadlift (conventional)
156*6*6

Lat pulldown (plate weighted unilateral lat pull machine)
(80, 82.5, 85, 87.5, 90, 92.5, 95, 97.5, 100)*8

Seated cable rows
(55, 65, 75, 85, 95)*8

Lat pulldowns (underhand grip)
(55, 65, 75, 85)*10

Standing cable rows
30*3*20

3/8/13 PUSH

3 sec paused bench
108.5*7*3
Superset with:
Pull ups
BW*7*6

Shoulder press
68.5*6*6
Superset with:
Pull ups
BW*6*6

Incline bench
81*5*8
Superset with:
Pull ups
BW*5*6

Weighted dips
BW+10*4*10

Machine chest press
20(per side)*3*20

2/8/13 LEGS

Front squat
110*7*3

Power cleans
90*6*6

Squat
120*7*6

Trained at swf today. Good training atmosphere. Went slightly heavier on the front squats and power cleans, pretty shagged by the time i got to the squats.

update

30/7/13 PULL
Snatch grip deads
126*7*3

Lat pulldowns (plate weighted unilateral lat pull machine)
40(per side)*6*12

Good morning
46*5*8

Yates rows
76*4*10

Underhand grip lat pull
75*3*12

Hyperextensions
31*3*15

Machine rows
60*3*16

Leg raise
BW*3*15


31/7/13 Arms n shit
(Can't remember the weights, sets and reps. Just a random day in the gym to push the next legs/push/pull cycle back by one day so i can hit legs tmr at swf.)
Hammer curls, Cable tricep extension
Incline curls, Overhead cable tricep extension
Barbell curls, Single side cable tricep extension
Isolation curls, Dumbbell overhead tricep extension
Stiff arm lat pulldown
Rear delt cable crossover
Dumbbell pullovers