Azz's Journal, back to the weights.

good sesh today:
squats- 80 1x5, 100 2x5, 90 1x5.
decline dumbbell- 27.5's 4x5 40's 1x3 (PB)
Dumbbell shoulders- 29.5's 1x5. 24.5's 2x5. 22's 2x5
weighted dips- 32.5 1x3, 20kg 1x2 lol, so did no weight as tris were ****ed.. 3 x 5,, real slow and really deep.

squats feel so much better now flexibility has improved, going for 110 for 5 on squats on monday and 145 for 5 on deads
 
Ok session tonight couple of pbs.. everything felt really heavy though :/
squats- 80kg 1x5 110kg 1x4 (PB), 100kg 1x5, 90kg 2x5
deads- 100kg 2x5, 145kg 1x4 (PB)
Chins- with weight- 21.5kg 1x3, 15kg 1x3, 10kg 1x5, no weight 2x5 really slow negative
seated row- no.13 1x5, no.10 3x5 no.9 1x5
 
ok session tonight
squats- 80kg 1x5, 90kg 4x5
decline dumbbell- 20s 1x5, 40s 1x4 + 1 spotted (PB) 37.5's 3x5
dumbbell shoulder- 24.5s 3x5 22s 2x5
dips- 30kg 1x2, 20kg 1x5, 10kg 1x5 no weight 2x5

squats i went light on today really deep. decline dumbbell well happy with pb but it nakered me out for rest of lifts.

cant wait to switch to a split next week, think am lifting a good weight for my size now and it nackers me out so other lifts suffer
 
Very good session today.

been watching alot of dorian yates vids and decided to change my routine and make it more intense with higher reps as ive never done a more bb type routine so hoping itll make me grow more. also each excersises i took around 3 secs on the negative and exploded up was fried. and each excersises and set had one minute rest in each, used my stopwatch on phone to time it.

Chest and tris today:
Decline dumbbells- warmup 22's 1x12, working sets- 37.5s 1x7, 35's 1x6
Incline dumbbells- 22s 1x8, 29.5's 1x4 ( went a little to high) lol and 24.5's x6
Dumbbell flys:- 10s 1x10, 12.5s 1x10, 14.5s 1x8
Tricep pushdown- 1 set of 10 warm up then a set of 8 and 6, cant remember weight. Kept body perfectly still and only brought it back upto chest area so tris were constantly under tension they felt like they were gunna rip out of arm lol
skull crushers- 30kg 2x8
Dips- 1x8
 
Cheers mate, seems well better training like that..

quick question for you or anyone.. do you think it would be better to use rack pulls instead of full deads on back day so the back is under tension for longer period? and maybe do sldl on leg day
 
Maybe do deads,but don't put the weight down between reps just bring it to below the knee then back up.
SLDL is a great exercise.What will you be doing?

Leg ext
leg press
squats
leg curl
SLDL

??
 
think thats what i will do mate, i seen that on that dorian yates vid aswell lol
rooutine is below :

Monday- Chest and tris

  • decline dumbbell 1x warmup set 10 -12 reps, 2 x working sets
  • Incline dumbbell- 1x warmup 10 -12, 2x working set 6-8
  • Cable flys- 1x warmup10-12, 2 x working set 6-8
  • tricep pushdown- 3 x working to failure
  • Skull crushers- 3 x 6-8
Tuesday- Back and Bis

  • Deadlifts- 1 warm up- 3 x working ramping up to top weight
  • close grip pulldown- 1 warm up 2x working 6-8
  • wide grip Seated row- 1 warm up, 2x working 6-8
  • Weighted chins- 3xf
  • EZ Bar curls- 3xf
Wednesday- off
Thursday- Legs

  • Squats- 1 warmup- 3x 6-8 ramp up to top weight
  • Leg press- 3 x 6-8
  • Calf raises- 4xf
  • Hack squat- 3x 6-8
  • SLDL 3x 6-8

Friday- shoulders and traps

  • Dumbbell shoulder press- 1 warm up- 2x working 6-8
  • seated barbell press- 1 warm up- 2 x working 6-8
  • side lateral raises- 3 x10
  • Shrugs- 3 x6-8
 
good session today:
deads- 100 1x8, 110 x6 120x6
close grip pulldown- no point listing weights because its numbers so tbh i dno what they weigh. 1xwarmupx 12, 2 working by 8
Wide grip row- 1x warm up 2 working 6-8
EZ Bar curls- 30kg 1x10, 40kg 1x6 35kg 1x7
Concentration curls- 10's 1x10, 15s 1x6, 12.5s 1x8

Did deads differently today, didnt let bar touch floor so constant tension on back. close grip pulldown is well good, dont know why ive nevr done th eexcercise before.

all sets were relaly slow negatives and fast positive. 1 minute rest inbetween each set and excersise.
 
Back
Top