Biff's Change Of Direction Log

finding my recovery very slow at the moment, went into thew gym feeling pretty achy all over however I was determined to have a good session. Managed to hit most target reps apart from the top set on OHP and final set on flyes @Dig

Seated OHP and Dips - alternating between the two, normal rest periods
35 x 6
BW x 8
50 x 5
BW+15 x 5
60 x 4
BW+ 30 x 3
80 x 3
BW+ 40 x 8
75 x 6
BW+ 30 x 10
60 x 12
BW+ 20 x 12

Dbell flyes
15s x 10
25s x 6
30s x 8
27.5s x 8
22.5s x 9
90 sec rests

Lat raises
7.5s x 7
12.5s x 12
10s x 10
1 min rests

Dbell preacher curl - 3-4 sec negatives
10s x 7
15s x 6
20s x 10
15s x 12

All done
 
Solid two session to finish the week. I have had quite a lot of sleep recently which has definitely helped. Here is my back session @Dig

Hammer strength row
20es X 12
35es X 8
45es X 6
57.5es X 9
50es X 12
42.5es X 15
90 sec rests

Chins
BW X 6
+10 X 3
+15 X 9
+10 X 8
+5 X 9
2 min rests

SLDL
20s X 8
30s X 6
35s X 10,10,11
2 min rests

Dbell rows
30s X 6
40s X 12
35s X 13

Done
 
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And final push session of the week. Again felt really fresh as I had plenty of rest @Dig

Low incline press
40 X 8
60 X 6
75 X 3
85 X 3
95 X 2
105 X 9
95 X 11
85 X 12

High incline press
55 X 5
70 X 10
60 X 12

Incline EZ skulls
30 X 8
40 X 6
50 X 12
45 X 10,10,7
75 sec rests

Cable crossovers
18es X 9
25es X 18,10,7 - 1 min rests

Overhead cable curls
15es X 8
20es X 6
25es X 11
20es X 12

Done
 
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plenty of rest at the weekend and kept diet relatively strict apart from making a batch of peanut butter and chocloate chip cookies and eating them all to myself. So was feeling pretty confident of a good session @Dig

Warm up - 15 minute fast walk and mobility work

Standing calf raise - 2 ct hold
Pin 5 x 12
Pin 8 x 8
Pin 10 x 6
Pin 12 x 50 reps (failure,20 sec rests, failure)

Hammer strength Leg Press - Hamstring focus
25es x 10
45es x 8
60es x 5
75es x 12
65es x 13
55es x 14
90 sec rests

Hack Squat
60 x 8
100 x 6
140 x 5
180 x 5
220 x 3
240 x 2
255 x 8
225 x 14

GHR
BW x 8,8 - super strict, probably about 6+ second negatives, really tough

Leg Extensions
Pin 7 x 8
Pin 10 x 21,11

All done
 
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had one of those days when you feel just really pissed off, had a load of crap to deal with at work along with some other family things so when I got into the gym I was pretty pumped to have a good session, which I did. Only missing one rep target on dips. Anyway feeling much better today everything has been sorted at work and at home @Dig

Lats nights push session went as follows:

Dips
BW x 8
+15 x 6
+25 x 4
+35 x 3
+42.5 x 8
+32.5 x 10
+22.5 x 10 - couldnt manage the final two reps
2 min rests

Seated smith OHP
50 x 8
70 x 8
85 x 1 - lol, got ahead of myself here
75 x 6
70 x 8
65 x 8
2 min rests

Flat Dbell press superset with Dbell flyes
25s x 21,8
10s x 16,8
1 min rests

Ez bar curls
Bar+20 x 10
+30 x 7
+40 x 10
+35 x 11

Lat raises
10s x 14,7 - 1 min rests

All done
 
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not bad two sessions to finish the week. Was a little tired on Friday when I did the back session as had a rubbish nights sleep Thursday but managed to catch up.

Here is Friday's back session @Dig

Meadow rows
35 X 8
50 X 8
65 X 5
75 X R13,L12,R9,L8

Dbell SLDL
20s X 8
30s X 8
40s X 12
30s X 14
Drop set
20s X 7

Cable row
Pin 3 X 10
Pin 5 X 8
Pin 7 X 12
Pin 6 X 9
Pin 5 X 10
1 min rests

Chins
BW +5kg X 27 reps in 5 mins
 
And the final session of the week @Dig

Smith high incline press
Bar X lots
40 X 8
55 X 6
65 X 5
75 X 11
65 X 13
55 X 14
2 min rests

Smith low incline press
60 X 6
75 X 3
90 X 8,8,9
2 min rests

Smith incline guillotine press
60 X 3
60 X 14
50 X 15
90 sec rests

Dbell skulks
15s X 8
20s X 14,7,4 - 90 sec rests

Dbell preacher curls - 3 sec negs
10s X 8
15s X 6
22.5s X 8
17.5s X 10
90 sec rests
 
penultimate session before my holiday to Las Vegas so wanted to go as hard as possible. Diet was very strict over the weekend but energy levels are still good @Dig

Chins
BW x 6
+15 x 6
+20 x 8
+10 x 10
BW x 10
2 min rests

Standing calf raises - 2ct hold
Pin 7 x 10
Pin 11 x 7
Pin 14 x 11
drop
Pin 11 x 5
drop
Pin 8 x 6
drop
Pin 5 x 7

GHR
BW x 6
+10 x 6
+20 x 4
+30 x 6
+25 x 7
+20 x 8
90 sec rests

HS leg press - hamstring focus
60 x 8
100 x 8
140 x 5
180 x 5
200 x 2
220 x 16
drop
180 x 5
drop
140 x 7
drop
100 x 5
BRUTAL!!
 
Well after a week in Vegas and suffering from horrendous jet leg I attempted to get back into the swing of things. I'm not going to lie it was very hardwork. I felt tired, weak and generally unmotivated. Managed to get through most of the session however called it a day at the curls as I was zapped. @Dig

Flat dbell press superset with 10kgs flyes
15s X 15
20s X 10
25s X 22, 17,12
10s X 10,12,13

Smith ohp superset with 10kgs lateral raises
50 X 20,13,12
10s X 6,5,5

Seated machine row. (Cable row was broken)
Pin 23 X 15
Pin 41 X 10,15,15

Hammer grip pulldown
Pin 5 X 15,9,8 - 1 min rests

I've got a couple of weeks of interrupted training due to work commitments and moving house but will try and get in the gym as much as possible.
 
First leg session in two weeks so was feeling a bit apprehensive about hitting targets etc. Although nothing spectacular I managed to hit most targets. feeling pretty beaten up today though @Dig

Standing Calf raises - 2ct Hold
Pin 6 x 12
Pin 9 x 8
Pin 12 x 6
Pin 15 x 13
Pin 13 x 12
Pin 11 x 12
90 sec rests

HS Leg Press - Hamstring Focus
50es x 10
65es x 7
77.5es x 11
65es x 14
55es x 15
90 sec rests

Hack Squat
60 x 8
100 x 8
140 x 6
180 x 5
205 x 5
225 x 15
drop set
145 x 6
drop set
105 x 7

GHR - very strict
BW x 8
+10 x 8,8 - 1 min rests


Leg Extensions
Pin 8 x 10
Pin 11 x 19,7
 
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starting to get back into the swing of things now. have caught up on sleep so feeling a lot fresher. Have loosened up the diet a bit as well, nothing mad just been having the odd pud here and there after dinner after a good few months of cutting its been nice to not be so militant with food. Plus I am looking to put on a bit more size over the winter so the added calories should help. @Dig

Low incline smith press
bar x 12
40 x 8
60 x 6
75 x 5
85 x 4
95 x 8,8,9

Low incline smith guillotine press - 4 sec negs
65 x 10
55 x 11
90 sec rests

Cable crossovers
13es x 8
20es x 8
30es x 15
25es x 11
20es x 10
1 min rests

EZ incline skulls
30 x 10
40 x 10,10,10,11 - 1 min rests

Ez Bar curls supersetted with pushdowns
Bar+30 x 6 - 4 sec negs
Pin 42 x 11
Bar+30 x 6 - 4 sec negs
Pin 36 x 11
Bar+30 x 7 - regular reps
Pin 36 x 14

Done
 
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Starting to get back into things training wise which is good. Pretty solid back session last night @Dig

BOR
50 X 10
70 X 8
90 X 8
110 X 8,8,8 - 2 min rests

HS strength row
45es X 8
60es X 8
50es X 14,6,4 - rest/paused

Dbell SLDL
30s X 6
40s X 6
47.5s X 8
32.5s X 4,4,4,4,4,4 - 10 sec rests

Chins
BW X 6
+10 X 19 reps in 5 mins

Seated dbell powercleans
7.5s X 8
12.5s X 14,5,4 - 1 min rests
 
Final session of this week was a bit rushed as had to squeeze it in this morning in between moving house, however pretty happy with how it went @Dig

High incline smith press
Bar X 15
30 X 8
50 X 6
60 X 5
70 X 3
80 X 10
70 X 13
60 X 13
2 min rests

Seated bb ohp
Bar X 10
40 X 8
50 X 5
60 X 5
70 X 6,6,5 - 2 min rests

Dips
BW X 6
+10 Xw 5
+20 X 15,6,4,3 - 1 min rests

Dbell flyes
15s X 6
20s X 15,9,7 - 1 min rests

Overhead cable curls
15es X 8
22.5es X 15
18es X 14
13es X 15

All done
 
Had my first session in muscleworks last night and it was quite an experience. A proper gym absolutely no frills. Has all the equipment I need however was unable to do GHR on the pull down machine due to the layout so substituted them for lying leg curl machine, not sure if it's a adequate replacement?

Just aimed for target reps as it was a new gym etc. @Dig

Seated calf raises
20 X 10
30 X 8
40 X 23,11,10 - 30 sec rests

Leg Extensions - felt a lot heavier on this machine
Pin 6 X 10
Pin 9 X 10
Pin 11 X 20
Drop
Pin 8 X 5
Drop
Pin 5 X 6

Hack squat
60 X 8
100 X 6
140 X 5
180 X 4
210 X 3
240 X 2
260 X 8
230 X 11

Lying leg curl machine
Pin 6 X 12
Pin 9 X 12
Pin 11 X 5
Pin 9 X 6
Pin 7 X 7

Leg press (45 degree sled) - quad focused
100 X 20
150 X 20
175 X 10,6 - 1 min rests
 
Nice work last few sessions mate!

Will you be at muscle works full time now?
 
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