Big & Lean Dream

Discussion in 'Training Logs' started by Matty, Sep 27, 2016.

  1. Matty

    Matty Full Member

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    Legs

    Quick session tonight.

    Squats - 60 10, 100 8, 120 8, 130 8, 140 1, 100 6

    Leg Press - 2 light-ish sets x 12 reps then 120 8, 160 8, 190 (stack) 8

    Ham Curls - 20 10, 25 8, 30 8

    Extensions - 45 12, 65 10, 75 8, 85 8

    SLDL Machine - 2 sets slow x 12 reps 30, 50

    Seated calf raises - 3 sec pauses top & bottom x 3 sets 40

    Done.
     
  2. Matty

    Matty Full Member

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    Legs tonight

    Squats - BAR 20, 60 8, 100 6, 120 6, 130 6, 140 3, 100 6

    Leg Press - 100 12, 160 12, 190 (Stack) 8, 8

    SLDL - 40 12, 60 12, 100 10, 100 10

    Extensions - 20 12, 30 12, 40 12

    Standing Calf Raises - 80, 60 3 sec pauses to fail
     
  3. Matty

    Matty Full Member

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    Pull (Monday)

    Wide Arms - 10, 10, 8

    Deadlifts - 130 6, 160 3, 180 3, 190 3

    BOR - 60 12, 100 8, 120 8

    Seated Close Grip Rows - 87 12, 127 (Stack) 12, 12, 12 ~ need to find a heavier cable machine for this

    Shrugs DBs - 40s 20, 50s 12, 40s 16, 16

    Standing Straight Bar Curls (either side of bar) - 10 12, 12.5 10, 15 8

    Hammer Curls - 15s 8, 20s 8, 25s 8
     
  4. Matty

    Matty Full Member

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    Push (Tuesday)

    Incline DBs - 20s 12, 40s 8, 50s 8, 55s 6

    AMQR - 40s 14 +1 last time

    Seated Shoulder Machine Press (plate weight) - 30 10, 60 10, 80 6, 80 8

    Close grip BB - 60 12, 80 12, 90 10, 100 6

    Cable Flyes - 7 12, 12.5 12, 12, 12

    Tri Pull down - 17.5 16, 27.5 (stack) 12, 12

    Cable Side Raises Leaning - 3.75 14, 5 12, 5 12





     
  5. Matty

    Matty Full Member

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    Push

    Last few sessions before switching things up.

    Flat BB - 60 10, 100 8, 120 7, 130 3

    AMQR - 100 10

    Military DB Press - 20's 8, 30's 8, 40's 7, 6

    Tri Dips - BW 16, +20 16, 14

    Incline DB Flyes - 15's 12, 20's 12, 25's 12

    Tri Pull Down VBar - 15 20, 27.5 12, 32.5 12, 37.5 10

    Seated side raises - 10s 12, 12.5 12, 10, 10
     
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  6. Matty

    Matty Full Member

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    Changed it up today so Pull went as follows:

    Lat Pull Down DC - WU 20 12, 28.5 8

    43.5 8,8,5

    Deadlifts -10% - WU 100 8, 140 3

    180 6 straps, 160 6 mixed grip, 140 8 mixed grip

    Really happy with that. Mixed grip is becoming much more comfortable and actually starting to prefer it to double overhand. 180 for 6 PB. Wasn't sure about going in at top set as usually work up to it but worked out great. Felt I probably could of pulled 200 this session.

    BB Rows WM - 100 8 ~ too heavy, maybe if I'd used wraps. Stripped right down to 60 for 20. Will go 80 next session.

    Hammer Rows DC - 75 8,8,8 ~ went into these too quick, should of had more of a break and gone heavier.

    BB Shrugs WM - WU 70 12

    100 20

    Face Pulls WM - WU S4 20

    S5 20

    DB Curls - 22.5's 10, 25's 10

    DB Hammers WM - 17.5's 20

    Good session overall, need to adjust some weights so bit of a learning curve. Wrist was hurting so didn't bother with EZ Curls and any kind of bar curls tend to antagonize it.
     
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  7. Matty

    Matty Full Member

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    Legs

    BB Squats - WU 60 10, 100 3, 120 3

    140 3, 120 6, 100 8 ~ hoped that by doing 3's I'd hit more reps with 140 but felt heavy and had no belt.

    Leg Press 10% - WU 140 10

    190 12, 170 10, 160 15

    Leg Extensions MR - 40 x 4 x 6

    SLDL - 40 16, 70 12, 70 12

    Ham Curls DC - 25kg 8, 8, 5 1/2

    Standing Calf Raises - 80, 80, 50 3 sec pauses at top

    Hanging crunches & cable crunches
     
  8. Matty

    Matty Full Member

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    Push

    Incline Hammer Press DC (Plate weight only) - WU 60 10, 80 3, 120 4

    150kg 8, 6, 3 ~ this felt heavy

    Incline DB Flyes DC - WU 17.5s 8

    25s 8,8,8 ~ 27.5s next session

    Flat Bench -10% - WU 60 6, 100 3

    Wanted to drop from 130 but only managed 1, then tried from 120 and got 3. Not great.

    100 8, 90 8, 80 12

    Military Press DBs DC - WU 20s 6

    40s 6, 3 ~ too heavy following other movements, might drop this out as front delts were already mashed.

    Dropped to 30s and got 3, 5

    Side Raises WM - 10s 20

    EZ Bar Skulls DC - 10plates 8,8,8 ~ 12.5s next session

    V Bar Pushdown WM - 37.5 14, 6 ~ couldn't get 20.
     
  9. Matty

    Matty Full Member

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    Pull (Yesterday)

    Lat Pull Down DC - WU 20 12, 28.5 8

    43.5 8,8 4. -1 last session

    Deadlifts -10% - WU 100 8, 140 3

    Everything after this was terrible. 180 felt heavy, form was awful and grip was non existent. Pretty much gave up with these this session, was hoping for a lot more.

    BB Rows WM - 60kg 20, 80kg 20 ~ +20kg last session, could of gone heavier then and probably should of gone 90kg this session.

    BB Shrugs WM - 100 20. Heavier next session.

    Face Pulls WM - S5 20, S6 16. Just go S6 next session.

    Hammer Rows DC - 110 (stack) - 8, 8, 8. Much better than last time, had a break after deads and rows doing shrugs and face pulls first.

    DB Curls - 25's 10, 10

    DB Hammers WM - 17.5's 20, 20. Heavier next session.

    Not happy with that was so annoyed about deadlifts, regardless of most everything else being OK. In for Push or Legs tomorrow.
     
  10. Matty

    Matty Full Member

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    Legs

    BB Squats - 60 8, 100 8, 120 6, 130 3, 110 10

    Didn't go up to 140, 130 felt heavy so dropped back to 110.

    Leg Press -10% (plate loaded weight) - WU 90 10, 150 10

    190 12, 170 12, 150 12

    SLDL - 40 12, 60 12, 90 10

    Leg Extensions MR - 40 X 4 X 6 should of gone heavier

    Standing Calf Raises - 40 20, 70 3 sec pauses to fail x 2
     
  11. Matty

    Matty Full Member

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    Push

    Incline Hammer Press DC -

    150 8, 4, 2 - worse than last session.

    Flat Bench -10% -

    120 5, 100 8, 90 10, 80 13 - wasn't happy with strength here. Stamina was totally shot.

    Incline DB Flyes DC -

    27.5's 12, 8, 6 - OK

    Military Press Smith DC - 60 4. Again just had nothing. 50 8, 4 then dropped to 40 for 5. Awful.

    Lat Raises DB's WM - 12.5's 16. Couldn't find 10's so went in with these, couldn't make 20.

    EZ Skulls DC - 12.5 plate weight aside 12, 10, 7. OK

    Tri Rope Pulldown - 22.5 12, 15 12, 15 14

    Single Tri Rope - 7.5 12, 12
     
  12. Matty

    Matty Full Member

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    Pull

    Wide arms - 12, 10, 8, 10

    Deads - 60 10, 100 8, 140 3, 140 6 (wraps), 180 3

    Happier than last week. Felt much better.

    BBOR WM - 60 20, 80 20

    Close Grip Seated DC - WU 77 10

    127 10, 8, 6

    Face Pulls WM - 20 20

    BB Shrugs WM - 100 20

    DB Curls - 20's 13, 25's 8, 20's 8

    Hammer Curls WM - 17.5's 20
     
  13. Matty

    Matty Full Member

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    Push

    Incline Smith - 60 10, 80 5, 100 8, 110 6, 100 5

    Drop set - 100 5, 80 5, 60 8

    Flat Bench - 60 10, 100 8, 120 3

    Drop set - 100 5, 80 6, 60 8

    Incline DB Flyes DC - 25's 12, 10, 6

    Seated Lat Raises - 10's 20, 12.5's 12

    EZ Skulls (plate weight aside) - 10 12, 12.5 10, 15 10

    V Bar pushdown - 35 20, 50 20, 65 12

    Feel my strength has dropped horribly on chest so gave it more attention this session.
     
  14. Matty

    Matty Full Member

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    Pull

    Moving back over to my original pull, push, legs setup. I can't make the low volume work for me, whilst I enjoy the variety of styles I know I can't/ I'm not working up the intensity for that one WM set or the DC work. Maybe it's my mindset or just being lazy but I'm struggling too much with it, picking the right weights etc. With straight sets working up to top set on the PPL setup I know I can progress the weights. Obviously this works better for others, think I'd need a training partner to ensure that I was going all out with it tbh.

    Wide Arms - 12, 10, 10

    Deadlift - 60 10, 100 6, 140 6, 180 6 (straps), 200 1 PB. Hitched the fuck out of it but I wasn't putting this down. Happy with that.

    BB Rows - 60 12, 80 10, 100 (straps) 10

    Close Grip Seated Row - 107 12, 127 12, 12

    BB Shrugs - 60 20, 90 16, 100 16, 16

    DB Curls - 20's 12, 25's 10, 10

    Hammer Curls - 17.5's 12, 20's 10, 10

    Hanging Leg Raises x 3 sets

    Cable Crunches x 3 sets
     
  15. Matty

    Matty Full Member

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    Push

    Flat BB - 60 10, 100 8, 120 6, 130 3

    AMQR - 100 16 PB. Was surprised by this, did have a bit of a longer rest though as was chatting to someone but the reps just kept coming!

    Military DB - 20's 8, 40's 8,5. Front delts were mashed at this point.

    Incline DB Flyes - 17.5's 10, 25's 10, 30's 8

    Seated Side Raises DB's - 10's 20, 12.5's 14

    EZ Skulls - 10plates 16, 12.5plates 12, 10

    Tri V Bar pushdown - 22.5 16, 32.5 14

    Rope Crunches and Plate Side Bends x2 super sets.

    Happy with that. Felt much better than last push sessions and I'm actually moving decent (relative) weight again.

    Firing up the blast again, would like to try some of this Chiron.... Will look to taper up doses this time as well might as well push things.