That’s a killer leg day! 17 reps damn.
Thursday
'Hvy' day x volume (current training cycle). Left elbow feels better between sessions than before. Still hurts when training but maybe a little less
Hammer DB Curls
10kg x 20 reps, 30kg x 20 reps, 40kg x 20 reps and 50kg/110lbs x 16 reps
Tricep Pressdowns
3p x 20 reps w/up, 7p x 20 reps, 9p x 20 reps, 12p x 16 reps
Standing BB Wrist Curls - Extensors
bar x 20 reps, 30kg x 20 reps, 35kg x 20 reps, 40kg/88lbs x 15 reps
Bwt: 327+lbs
'Hvy' day x volume (current training cycle). Left elbow feels better between sessions than before. Still hurts when training but maybe a little less
Hammer DB Curls
10kg x 20 reps, 30kg x 20 reps, 40kg x 20 reps and 50kg/110lbs x 16 reps
Tricep Pressdowns
3p x 20 reps w/up, 7p x 20 reps, 9p x 20 reps, 12p x 16 reps
Standing BB Wrist Curls - Extensors
bar x 20 reps, 30kg x 20 reps, 35kg x 20 reps, 40kg/88lbs x 15 reps
Bwt: 327+lbs
@Mobster Legit updates.....strong numbers........
Friday
Little tired. @ Powerhouse Gym
Iso Lever Bench Press
w/up x 40 reps handles only, 40-kilos x 8 reps, 60-kilos x 8 reps 85-kilos x 5 reps
Iso Lever Mid Row
w/up x 20 reps handles only, 40-kilos x 20 reps, 60-kilos x 20 reps, 80-kilos x 16 reps
Rear Delt Cable work
4p x 12 reps, 5p x 12 reps, 7p x 9 reps
Little tired. @ Powerhouse Gym
Iso Lever Bench Press
w/up x 40 reps handles only, 40-kilos x 8 reps, 60-kilos x 8 reps 85-kilos x 5 reps
Iso Lever Mid Row
w/up x 20 reps handles only, 40-kilos x 20 reps, 60-kilos x 20 reps, 80-kilos x 16 reps
Rear Delt Cable work
4p x 12 reps, 5p x 12 reps, 7p x 9 reps
Monday
You know what day it is - leg day! Had to wait 20+ minutes for the rack so played catch up
Hatfield Rep Squat Challenge
100kg x 20 reps, 170kg x 18 reps, 240kg/528lbs x 19 reps (mis-counted 18 lol)
Leg Press
220kg x 20 reps, 320kg x 20 reps, 430/946lbs x 16 reps
Lying Leg Curls
8p x 12 reps, 15p x 10 reps
s/s
Leg Extensions
3/4 stack x 20 reps (HAF), 13p x 15 reps (also HAF)
You know what day it is - leg day! Had to wait 20+ minutes for the rack so played catch up
Hatfield Rep Squat Challenge
100kg x 20 reps, 170kg x 18 reps, 240kg/528lbs x 19 reps (mis-counted 18 lol)
Leg Press
220kg x 20 reps, 320kg x 20 reps, 430/946lbs x 16 reps
Lying Leg Curls
8p x 12 reps, 15p x 10 reps
s/s
Leg Extensions
3/4 stack x 20 reps (HAF), 13p x 15 reps (also HAF)
Thursday
Dumbbell Curls
Nice pump. W/up 5kg x 20 reps, 15kg x 20 reps, 25kg x 20 reps, 35kg/77lbs x 15 reps
Skull Crushers
Elbows no like. W/up bar x 20 reps, 19kg x 20 reps, 29kg x 20 reps, 49kg/108lbs (sleeves on) x 15 reps
Dumbbell Wrist Curls - Extensors
7.5kg x 20 reps, 15kg x 20 reps, 22.5kg/50lbs x 12 reps
Dumbbell Curls
Nice pump. W/up 5kg x 20 reps, 15kg x 20 reps, 25kg x 20 reps, 35kg/77lbs x 15 reps
Skull Crushers
Elbows no like. W/up bar x 20 reps, 19kg x 20 reps, 29kg x 20 reps, 49kg/108lbs (sleeves on) x 15 reps
Dumbbell Wrist Curls - Extensors
7.5kg x 20 reps, 15kg x 20 reps, 22.5kg/50lbs x 12 reps
Friday
Stomach n stuff feeling off yet felt strong in the gym
Iso Inc Bench Press
40kg x 8 reps, 60kg x 8 reps, 86.25kg/189.75lbs x 4 reps (more there if I had wanted to push it)
One Arm Cable Row
On the Low Row Cable Machine - used a double grip bar one handed as the handles don't turn.
6p x 20 reps, 9p x 20 reps, 16p (eqv to 96kg/211lbs) x 10 reps
Cable Rear Delts
4p x 12 reps, 5p x 12 reps, 8p x 8 reps
Bwt: 326lbs
Stomach n stuff feeling off yet felt strong in the gym
Iso Inc Bench Press
40kg x 8 reps, 60kg x 8 reps, 86.25kg/189.75lbs x 4 reps (more there if I had wanted to push it)
One Arm Cable Row
On the Low Row Cable Machine - used a double grip bar one handed as the handles don't turn.
6p x 20 reps, 9p x 20 reps, 16p (eqv to 96kg/211lbs) x 10 reps
Cable Rear Delts
4p x 12 reps, 5p x 12 reps, 8p x 8 reps
Bwt: 326lbs
Monday
Hatfield Squat
Cr*p.
100kg x 20 reps, 170kg x 19 reps, 240kg/528lbs x 13... like 5 reps less than last time. Head wasn't in the game
Leg Press
200kg x 20 reps, 320kg x 20 reps, 440kg x 20 reps
Lying Leg Curls
8p x 12 reps, 15p x 12 r/p reps
Leg Extension
Machine broken so no LE today
Gym switched off the music and observed the 2 minutes silence at 11am
Hatfield Squat
Cr*p.
100kg x 20 reps, 170kg x 19 reps, 240kg/528lbs x 13... like 5 reps less than last time. Head wasn't in the game
Leg Press
200kg x 20 reps, 320kg x 20 reps, 440kg x 20 reps
Lying Leg Curls
8p x 12 reps, 15p x 12 r/p reps
Leg Extension
Machine broken so no LE today
Gym switched off the music and observed the 2 minutes silence at 11am
Tuesday
Forgot to refer to the previous entry for last Tuesday. So played it by ear
Seated Iso Press
facing in
w/up x 40 reps, 10kg x 20 reps, 20kg x 20 reps, 30kg x 20 reps, 40kg x 16 reps
Dumbbell Side Laterals
10kg x 3 x 18 reps
Thick Handled Dumbbell Work
I'm going to buy (next 24 hours or so) a 120kg/264lbs 'Holle' Dumbbell and work to one hand lift it. So training started today. Using a standard pro style dumbbell plus a 'Bulk' (supps company) rubber grip to fatten the handle out to 2+ inches.
50kg x 1 rep, 70kg x 1 rep. Then 90kg/198lbs x 3 reps LH and 5 reps RH
Bwt: 326lbs
Forgot to refer to the previous entry for last Tuesday. So played it by ear
Seated Iso Press
facing in
w/up x 40 reps, 10kg x 20 reps, 20kg x 20 reps, 30kg x 20 reps, 40kg x 16 reps
Dumbbell Side Laterals
10kg x 3 x 18 reps
Thick Handled Dumbbell Work
I'm going to buy (next 24 hours or so) a 120kg/264lbs 'Holle' Dumbbell and work to one hand lift it. So training started today. Using a standard pro style dumbbell plus a 'Bulk' (supps company) rubber grip to fatten the handle out to 2+ inches.
50kg x 1 rep, 70kg x 1 rep. Then 90kg/198lbs x 3 reps LH and 5 reps RH
Bwt: 326lbs
Big man DB workouts right here
Thursday
Slightly behind on the start of the day but just about caught up. 'Heavy' arms day (still volumized)
Hammer DB Curls
w/up, 30kg x 20 reps, 40kg x 20 reps, 50kg x 17 reps
Tricep Pressdowns
6p x 20 reps, 9p x 20 reps, 12p x 16 reps (easy)
Dumbbell Wrist Curls
Might drop the volume here to aid wrist strength more for the 120kg/264lb dumbbell target)
22.5kg x 12 reps (mistake), 32.5kg x 15 reps, 42.5kg x 10 reps
Slightly behind on the start of the day but just about caught up. 'Heavy' arms day (still volumized)
Hammer DB Curls
w/up, 30kg x 20 reps, 40kg x 20 reps, 50kg x 17 reps
Tricep Pressdowns
6p x 20 reps, 9p x 20 reps, 12p x 16 reps (easy)
Dumbbell Wrist Curls
Might drop the volume here to aid wrist strength more for the 120kg/264lb dumbbell target)
22.5kg x 12 reps (mistake), 32.5kg x 15 reps, 42.5kg x 10 reps
Friday
Feeling a little more energetic today
Spotted Landon J and a few members (inc female member Sam et al) had a go at my Saxon bar between sets. Gym owners birthday so energy in gym was up
Iso Bench Press
I start from dead stop position (great pec stretch) - no spot too. 40 rep warm up, 40kg a side x 8 reps, 60kg x 8 reps, 87.5kg/192.5lbs a side x 6 reps (90kg x 4-6 next week and visualizing 5 plates a side soon)
Lat Pulldowns
1/3rd stack x 20 reps, 2/3rd stack x 20 reps, 20p (all bar 1 p) x 20 reps
One Handed Saxon Bar work (towards 120kg/264lbs dumbbell strength)
Bar/12.5kg x 3 reps throwing and catching between hands, 32.5kg x 3 reps, 42.5kg/95lbs x too much. Dropped to 37.5kg/82.5lbs x 4-5 x 1 reps each
I used my free hand index finger pressed against an outside plate on the opposite side to the working hand to stabilize the set up. I suspect I need to work to 60kg or more one handed (52.5kg is best to date)
Feeling a little more energetic today
Spotted Landon J and a few members (inc female member Sam et al) had a go at my Saxon bar between sets. Gym owners birthday so energy in gym was up
Iso Bench Press
I start from dead stop position (great pec stretch) - no spot too. 40 rep warm up, 40kg a side x 8 reps, 60kg x 8 reps, 87.5kg/192.5lbs a side x 6 reps (90kg x 4-6 next week and visualizing 5 plates a side soon)
Lat Pulldowns
1/3rd stack x 20 reps, 2/3rd stack x 20 reps, 20p (all bar 1 p) x 20 reps
One Handed Saxon Bar work (towards 120kg/264lbs dumbbell strength)
Bar/12.5kg x 3 reps throwing and catching between hands, 32.5kg x 3 reps, 42.5kg/95lbs x too much. Dropped to 37.5kg/82.5lbs x 4-5 x 1 reps each
I used my free hand index finger pressed against an outside plate on the opposite side to the working hand to stabilize the set up. I suspect I need to work to 60kg or more one handed (52.5kg is best to date)
Monday
Hard but got done. Need to work harder on the Hatfield but it is what it is.
Hatfield Squat rep challenge
bar x 20 reps, 100kg x 18 reps, 170kg x 15 reps, 240kg x 14 reps
Leg Press
200kg x 20 reps, 320kg x 20 reps, 450kg/990lbs x 15 reps
Lying Leg Curls
8p x 12 reps, 16p x 8 r/p reps
s/s
Leg Extension
15p x 20 reps both legs, 16p x 8 reps per single leg
Hard but got done. Need to work harder on the Hatfield but it is what it is.
Hatfield Squat rep challenge
bar x 20 reps, 100kg x 18 reps, 170kg x 15 reps, 240kg x 14 reps
Leg Press
200kg x 20 reps, 320kg x 20 reps, 450kg/990lbs x 15 reps
Lying Leg Curls
8p x 12 reps, 16p x 8 r/p reps
s/s
Leg Extension
15p x 20 reps both legs, 16p x 8 reps per single leg
Tuesday
Seated Iso Press (Facing Inwards)
10kg x 20 reps (1 arm at a time), 20kg x 20 reps, 30kg x 20 reps, 41.25kg x 15 reps
Dumbbell Side Laterals
12.5kg x 3 x 15 reps 1 arm at a time
Stiff RT Handle Work - For 120kg Dumbbell
First time in ages so testing strength
BH: set up + 60kg x 3 reps @, 90kg x 3 reps @, 120kg x 1 rep @,
RH: 130kg x 1 rep and 132.5kg x 1 rep
Seated Iso Press (Facing Inwards)
10kg x 20 reps (1 arm at a time), 20kg x 20 reps, 30kg x 20 reps, 41.25kg x 15 reps
Dumbbell Side Laterals
12.5kg x 3 x 15 reps 1 arm at a time
Stiff RT Handle Work - For 120kg Dumbbell
First time in ages so testing strength
BH: set up + 60kg x 3 reps @, 90kg x 3 reps @, 120kg x 1 rep @,
RH: 130kg x 1 rep and 132.5kg x 1 rep
Thursday
Heavy arm day (might have meant to do a light one lol). I didn't refer to my book and even then might have got sessions mixed up. Anyway...
Hammer DB Curls
10kg/22lbs x 20 reps w/up, 30kg x 20 reps, 50kg x 20 reps and 60kg x 15 reps
Tricep Pressdowns
3p x 20 w/up, 7p x 20 reps, 12p x 20 reps and 14p x 15 reps
One Arm Thick Handled Lift
Added a Bulk rubber grip to a handle on the low cable row machine. Pulled like a stiff legged deadlift. Again working on picking up my 120kg/264lbs dumbbell (here soon)
7p x 3 reps @ hand (3 reps one side then 3 the other), 12p x 3 reps @, 16p x 3 reps @ and 18p x 3 reps @ (eqv to 108kg).
Might buy a thicker handle and or use a handle (plus grip) which turns
Bwt: 326lbs
Heavy arm day (might have meant to do a light one lol). I didn't refer to my book and even then might have got sessions mixed up. Anyway...
Hammer DB Curls
10kg/22lbs x 20 reps w/up, 30kg x 20 reps, 50kg x 20 reps and 60kg x 15 reps
Tricep Pressdowns
3p x 20 w/up, 7p x 20 reps, 12p x 20 reps and 14p x 15 reps
One Arm Thick Handled Lift
Added a Bulk rubber grip to a handle on the low cable row machine. Pulled like a stiff legged deadlift. Again working on picking up my 120kg/264lbs dumbbell (here soon)
7p x 3 reps @ hand (3 reps one side then 3 the other), 12p x 3 reps @, 16p x 3 reps @ and 18p x 3 reps @ (eqv to 108kg).
Might buy a thicker handle and or use a handle (plus grip) which turns
Bwt: 326lbs
Friday
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.
Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps
One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.
Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps
One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)
Friday
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.
Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps
One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.
Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps
One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)
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