Big & Lean Dream

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

  1. Matty

    Matty Full Member

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    Pull

    Nice pull session today, back on track after a hectic week. Didn't hit any deads or big rows as legs still mashed from Thursday. Looking forward to seeing how I get on with them next week.

    Hammer rows - 55 12, 90 12, 110 12, 110 10, 110 10 rest pause + 7

    Underhand pull ups - 7, 7, 7, 5 ~ bi's were pumped to fuck so these were a struggle.

    Underhand Lat Pulldown - 40 12, 65 10, 75 10, 80 10

    Seated CGR - 67 12, 127 10, 8

    BB Shrugs - 60 20, 100 16, 14

    Standing DB curls - 12.5's 15, 17.5's 10, 20's 8, 20's 8 into 12.5's 8

    Hammer Deadstops - 10plates 10, 7.5plates 13, 5plates 18 FAIL

    Con Curls:

    - 8's to fail (14) with a couple of assisted reps focusing on negative
    - 8's 10 into 6's 6
    - 8's 10 + 2 assisted into 6's 8 with 4 assisted
    - 6's 14 FAIL

    Great pump from these!
     
  2. Matty

    Matty Full Member

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    Push

    Incline DBs - 20s 10, 40s 10, 50s 10, 55s 10 wut!?

    Dropped to 40s for AMQR and they felt like crazy light after holding the 55s. Got 13. Felt like I shoulda gone 45s.

    Did another set with them and got 7.

    Shoulders alt grip machine press - 35, 45, 55 back to 35

    Close grip bench - 60 12, 80 9 FAIL, back to 60 12

    Incline DB Flyes - 17.5s 12, 25s 10, 30s 8, 20s 10

    Cable rear delt raises - s2 x 3 sets

    EZ Skulls - 10plates x 3 sets x 10-12 reps

    Happy with that! Felt strong tonight. Was going to do legs tomorrow but want to get a heavy back session in with deads and I know squats will kill me off for a few days so back it is.
     
  3. Matty

    Matty Full Member

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    Pull

    Belter of a session tonight!

    Wide arms - BW 10, 10, 8, 8

    Deadlifts - 60 10, 100 5, 140 3 double OH, 180 2, 190 1 PB

    BOR - 60 12 UH, 80 10 UH, 100 12, 110 10, 120 8 PB

    Seated Close Grip - 77 12, 127 10, 127 8, 127 8

    Standing DB Curls - 17.5's 10, 20s 10, 22.5s 10, 22.5s 7 drop to 12.5s 7

    Single Hammer Curls Wires - 3 sets

    Barbell Shrugs - 60 16, 100 12, 12

    Done. Was smashed after deads and rows so anything else was a bonus really, chuffed with that.
     
  4. Matty

    Matty Full Member

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    Legs

    Squats - 60 12, 80 12, 100 12, 120 4, 4, 130 1, 100 6

    Hack Squats - 40 16, 60 12, 80 6, 60 7

    Extensions - 40 16, 60 12, 75 10, 75 10 drop 45 10

    Ham Curls - 10 12, 15 12, 25 10, 25 10 into 15 10

    Seated Calf Raises - 40 20, 40 16, 60 10, 60 8 drop 40 8

    Lots of stretching in between!

    Standing Calf Raises - 50 x 3 sets with 3sec pause top & bottom to fail

    Happy with that.
     
  5. Matty

    Matty Full Member

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    Push - Friday

    Flat Barbell - 60 10, 100 8, 120 4, 4 ~ felt heavy today so did 2 sets of 4, 130 2

    Not great, was hoping for more.

    Did a drop set - 100 9, 80 8, 60 8 FAIL

    Military DB - 20s 10, 30s 8, 40s 7, 40s 6, 20s neg's 10

    Tri Dips - BW14, 20 12, 10

    Incline DB Flyes - 17.5s 10, 25s 10, 9, 8 drop 15s 6

    Tri Rope Pulldown - Heavy & strict 10-12 reps

    Seated Lat Raises - 10s 12, 15s 8, 12.5s 10, 12.5s 10 10s 12

    Rope crunches & hanging leg raises.

    Been a bit looser with food choices, this week. Been struggling to get food in after training so would rather make sure I'm hitting cals than be concerned about abit of extra fat. Had a check done last week and bf was 14%, would like to be closer to 10 but it aint gona happen if I want the size.
     
  6. Matty

    Matty Full Member

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    Pull (Monday)

    Wide arms - BW & 10plate
    Hammer Rows - stack
    Lat pull down
    Face Pulls
    BB Shrugs
    Hammer curls DBs deadstop
    Standing DB curls
    CC curls

    Enjoyed this, bi's were pumped and backs looking thicker.
     
  7. Matty

    Matty Full Member

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    Delts & Tri's

    Just did this today, having a chest session on Friday for a change with one of the guys in the gym. Hopefully be feeling strong, don't train with anyone very often (ever) so be a good opportunity to push myself with a spot.

    Military press - 20's 10, 30's 10, 40's 10, 42.5's 8 PB. Haven't picked these up for shoulders in about 2 years when on the deca and even then had a spot on the way up and managed about 6 reps. Kicked these up no spot easier than the 40's today and hit 8 reps. Wanted to try 45's but we don't have any in the gym currently and wasn't sure about 47.5's!

    Alt grip machine press - 25, 40, 50 drop set 50, 25, 17

    Single DB lat raises - 8's 14, 15's 14, 17.5's 10, 17.5's 10 drop 8's 7

    Tri Pulldown

    Standing tri presses

    Did some plate pinches as well.

    Off tomorrow, in Thursday for legs.
     
  8. Matty

    Matty Full Member

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    Legs

    Squats - 60 12, 100 12, 120 5, 130 2, 140 1 PB, 100 8

    Felt a lot stronger today. Very happy with that! 130 was nice and slow. 140 was a bit of a struggle on the way, didn't wear a belt for it though so that might have helped.

    Hack Squat - BW12, 40 12, 60 8, 60 8

    Ham Curls - 10 12, 20 12, 25 10, 30 6 drop 20 4

    Extensions - 45 14, 60 12, 75 12, 75 10 drop 45 10

    SLDL machine couple sets 25 either side for a good stretch. Will do these more often to bring hams up & go heavier with them.

    Seated calf raises- 40 20, 50 18, 60 10

    Standing - 3 sets 50 3sec pause top & bottom. Might be growing some calfs after all!
     
  9. Matty

    Matty Full Member

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    Chest & Bi's (Friday)

    Did a full session on chest with some bi's at the end.

    Hit 130 for 3 and 140 for 1 on flat.

    Incline up to 40's dbs then moved onto the smith

    Did some decline press then flyes.

    Bi's - hammer curls then CC curls
     
  10. Matty

    Matty Full Member

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    Pull today

    Widearms - BW 10, 10, 10

    Deadlifts - 60 8, 100 8, 140 3, 160 3, 180 4 - went for 200, didn't happen.

    BB BOR - 60 10, 100 10, 120 8

    Lat pull down (bi grip)

    Seated close grip row - up to 127 10

    Face pulls - loving these currently

    BB Shrugs

    Did a little bi's to finish - single rope hammer curls then 21's
     
  11. Matty

    Matty Full Member

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    Delts & Tri's

    DB Military press - 20s 10, 30s 8, 40s 8, 42.5s 8, 42.5s 8

    Single DB Press - 17.5s 10, 20s 10, 25s 10, 30s 10

    Machine alt grip - worked up to stack then a drop set

    Single lat raises DBs - 15s 14, 17.5s 12, 20s 8

    Close grip bench - 60 12, 80 12, 90 10

    Tri Pull down - stack x 3 sets
     
  12. Matty

    Matty Full Member

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    Legs

    BB Squats - 60 8, 100 8, 120 8, 140 2, 140 3, 150 1 PB, 120 6, 100 6

    Really pushed these tonight, was pretty chuffed to hit 150.

    Leg Press - worked up to 180 for 12

    Ham Curls - worked up to 25kg 10

    Seated Calf Raises - 60 12, 12, 12

    SLDL Machine - 30 a side - 12 - 14 reps x 3 Sets

    Standing Calf Raises - 50 2 sets 12 3 sec pauses

    Hanging leg raises - 2 sets 20

    Cable crunches - 2 sets 20
     
  13. Matty

    Matty Full Member

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    Chest & Bi's

    Had a training partner for chest tonight, followed his pace which is much quicker than my usual! Less rest between sets.

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

    Incline - 60 10, 80 10, 100 6, 60 10

    Flat DB Flyes - 15s 12, 12, 17.5s 12, 12

    Didn't go as heavy as usual but chest was pretty pumped.

    Hammers - 15s, 20s, 22.5s x 3 sets x 10 reps

    CC Curls - 10 10, 15 10, 15 10, 10 10

    Single Wires 21's

    Wire flyes - 3 sets light-ish weight

    Finished with some hanging leg raises 2 sets x 20 reps
     
  14. Matty

    Matty Full Member

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    Pull

    Tried some Rack Pulls tonight instead of DLs. Did not like them at all. Not sure if it was awful back pumps or just feeling like they were messing my back up! Only went up to 160 and had to keep stretching out in between sets, think I'll just stick with DLs.

    wide arms
    Bi grip pull down
    face pulls
    BB shrugs
    Hammer curls

    Also tried some straight bar curls for a change. Got on ok with these, no wrist niggles.

    Did some plate pinches in between and wrist twists with DBs

    Concentration curls

    Rack pulls threw me off tonight, was looking forward to doing them but they are of no benefit to me. Just felt like unnecessary strain on lower back.
     
  15. Matty

    Matty Full Member

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    Push

    Back to a push session tonight, took Tuesday off to as my lower back was still in bits from Monday.

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

    Military DBs - 20s 8, 40s 8, 42.5s 7

    Single DBs - 20s 8, 30s 8

    Tri Dips - BW 16, 20plate 12, 12, 10

    Incline DB Flyes - 17.5s 12, 25s 12, 30s 7

    Tri Bar Pull Down - 3 sets

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

    Rope Crunches