LV.
Full Member
A full sachet of grenade .50 cal. Never again, every time i do it i end up not sleeping, its 550mg of caffeine i think.
Lv.'s Indecisive Journal
- Thread starter LV.
- Start date
LV.
Full Member
28/7/15
Up since 5, was a bit knackered when i trained.
Flat BB Bench - decided to shoot for slightly more volume, and see if it makes a difference to strength
warm ups
100kg x 8
120kg x 5
122.5kg x 5
122.5kg x 5
100kg x 12
100kg x 10
Dbell rows
warm ups
42kg x 6
44kg x 6
48kg x 6
A bit too easy, should've went heavier. Form was strict though
Cable rows
90kg x 10
90kg x 10
triceps ext machine super set with preacher machine curl
120lb x 15 / x 10
120lb x 15 / x 7 + 2 + 1
Up since 5, was a bit knackered when i trained.
Flat BB Bench - decided to shoot for slightly more volume, and see if it makes a difference to strength
warm ups
100kg x 8
120kg x 5
122.5kg x 5
122.5kg x 5
100kg x 12
100kg x 10
Dbell rows
warm ups
42kg x 6
44kg x 6
48kg x 6
A bit too easy, should've went heavier. Form was strict though
Cable rows
90kg x 10
90kg x 10
triceps ext machine super set with preacher machine curl
120lb x 15 / x 10
120lb x 15 / x 7 + 2 + 1
Last edited:
LV.
Full Member
29/7/15
Squats
warm ups
100kg x 8
140kg x 5
160kg x 4
160kg x 4
160kg x 4
150kg x 5
150kg x 5
Leg ext super set with leg curl
3 quarter stack x 12 / x 12
x 12 / x 12
Still had a bit in the tank, left it there though as I didnt want to knacker myself out too much for the next session.
Been dieting since saturday, 1.5kg down so far. Should prob up cals slightly so strength doesn't dip.
Squats
warm ups
100kg x 8
140kg x 5
160kg x 4
160kg x 4
160kg x 4
150kg x 5
150kg x 5
Leg ext super set with leg curl
3 quarter stack x 12 / x 12
x 12 / x 12
Still had a bit in the tank, left it there though as I didnt want to knacker myself out too much for the next session.
Been dieting since saturday, 1.5kg down so far. Should prob up cals slightly so strength doesn't dip.
LV.
Full Member
30/7/15
Meant to be a rest day, but i was watching Mark Bell & Ed Coan training vids last night and i really wanted to go this morning. Didn't sleep great which was annoying, but still motivated enough to go.
Flat BB Bench
warm ups
100kg x 10
110kg x 10
100kg x 15
BOR - using Ed Coan's variation, used straps also
warm up
100kg x 12
110kg x 10
100kg x 12
Seated plate chest press
100kg x 12
100kg x 12
100kg x 12
Underhand grip pull down
2 thirds stack x 12
3 Quarter x 10
2 thirds x 12
Neutral grip chest press
half stack x 20
x 20
x 20
wide neutral grip dual pulley pull down - under a mins rest between sets as i was short on time
67 x 12
67 x 10
Meant to be a rest day, but i was watching Mark Bell & Ed Coan training vids last night and i really wanted to go this morning. Didn't sleep great which was annoying, but still motivated enough to go.
Flat BB Bench
warm ups
100kg x 10
110kg x 10
100kg x 15
BOR - using Ed Coan's variation, used straps also
warm up
100kg x 12
110kg x 10
100kg x 12
Seated plate chest press
100kg x 12
100kg x 12
100kg x 12
Underhand grip pull down
2 thirds stack x 12
3 Quarter x 10
2 thirds x 12
Neutral grip chest press
half stack x 20
x 20
x 20
wide neutral grip dual pulley pull down - under a mins rest between sets as i was short on time
67 x 12
67 x 10
LV.
Full Member
31/7/15
Back and legs are still a little sore from and the energy was a bit low from the earlier sessions, but i wont have a chance to train tomorrow. Never tried sumo deadlifts prior to today, I've been watching supertraining.tv vids all week and thought i'd give it a go.
Sumo deads.
warm ups
110kg x 5
150kg x 5
180kg x 3
200kg x 3
210kg x 2 - gripped the bar too wide, struggling to bring the bar in to hips as legs were in the way, wouldve got more otherwise
200kg x 3
150kg x 8
150kg x 8
Best session ive had in a while on deads, felt smooth and everything felt like it had been worked properly, rather than battered.
leg curls
x 10
x 10f
Once i find my starting position and nail form with these i should be able to get some decent numbers quick.
Back and legs are still a little sore from and the energy was a bit low from the earlier sessions, but i wont have a chance to train tomorrow. Never tried sumo deadlifts prior to today, I've been watching supertraining.tv vids all week and thought i'd give it a go.
Sumo deads.
warm ups
110kg x 5
150kg x 5
180kg x 3
200kg x 3
210kg x 2 - gripped the bar too wide, struggling to bring the bar in to hips as legs were in the way, wouldve got more otherwise
200kg x 3
150kg x 8
150kg x 8
Best session ive had in a while on deads, felt smooth and everything felt like it had been worked properly, rather than battered.
leg curls
x 10
x 10f
Once i find my starting position and nail form with these i should be able to get some decent numbers quick.
LV.
Full Member
2/8/15
CBT yesterday, so i went about 9 hours without eating. Felt like absolute shite today, mate picked me up at 8 to train.
Just a bit of everything today.
Standing BB Press - never really done these
warm ups
60kg x 6
70kg x 5
60kg x 10
Sumo deads - bad idea, was still in bits
100kg x 5
140kg x 4 - fucked it off here
Flat BB Bench
100kg x 10
130kg x 3 - chest had loads, triceps wouldnt lock out
120kg x 6
100kg x 15
Hammer curls
22kg x 10
30kg x 5
26kg x 8 or 9
Triceps overhead ext
12
15
stack x 12
Preacher dbell curl
14kg x 10
14kg x 10
10kg x 12
CBT yesterday, so i went about 9 hours without eating. Felt like absolute shite today, mate picked me up at 8 to train.
Just a bit of everything today.
Standing BB Press - never really done these
warm ups
60kg x 6
70kg x 5
60kg x 10
Sumo deads - bad idea, was still in bits
100kg x 5
140kg x 4 - fucked it off here
Flat BB Bench
100kg x 10
130kg x 3 - chest had loads, triceps wouldnt lock out
120kg x 6
100kg x 15
Hammer curls
22kg x 10
30kg x 5
26kg x 8 or 9
Triceps overhead ext
12
15
stack x 12
Preacher dbell curl
14kg x 10
14kg x 10
10kg x 12
LV.
Full Member
4/8/15
Going to drop back a set and try up the weight on my heavy days
Flat BB Bench
warm ups
100kg x 5
120kg x 5
122.5kg x 5
122.5kg x 5
120kg x 5
Didnt go too mad, stuck with comfortable weights as i did chest and shoulders saturday
Dbell row
warm ups
30kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
Fairly easy
Triceps rope pull down
warm up
75kg x 10
Single arm triceps pull down
30kg x 15
Preacher dbell curl
17.5kg x 8
17.5kg x 8
Going to drop back a set and try up the weight on my heavy days
Flat BB Bench
warm ups
100kg x 5
120kg x 5
122.5kg x 5
122.5kg x 5
120kg x 5
Didnt go too mad, stuck with comfortable weights as i did chest and shoulders saturday
Dbell row
warm ups
30kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
Fairly easy
Triceps rope pull down
warm up
75kg x 10
Single arm triceps pull down
30kg x 15
Preacher dbell curl
17.5kg x 8
17.5kg x 8
LV.
Full Member
5/8/15
Hips, lower back & knees feel fucked for some reason, sumos last week have left me in bits.
Squats
warm ups
100kg x 6
140kg x 5
160kg x 4
165kg x 3 - had another there, but wouldve wrecked me for the next few sets
155kg x 5
140kg x 6
Leg ext super set with leg curl
3 quarter stack on each x 12/ x 12
x 12 / x 12
x 12 / x 12
Hips, lower back & knees feel fucked for some reason, sumos last week have left me in bits.
Squats
warm ups
100kg x 6
140kg x 5
160kg x 4
165kg x 3 - had another there, but wouldve wrecked me for the next few sets
155kg x 5
140kg x 6
Leg ext super set with leg curl
3 quarter stack on each x 12/ x 12
x 12 / x 12
x 12 / x 12
LV.
Full Member
6/8/15
Not bad considering i've prob had sub 2k cals the past few days as i've not had time to eat.
Flat BB Bench
100kg x 10
110kg x 10
100kg x 15
Underhand grip pull down
half stack x12
3 quarter x 10
x 10
Plate chest press
100kg x 12
100kg x 12
100kg x 12
Wide grip pull down
2 thirds x 12
x 10
x 10
Straight arm fly machine
63kg x 15
x 15
x 15
Straight arm pull down
x 12
x 12
x 11
Not bad considering i've prob had sub 2k cals the past few days as i've not had time to eat.
Flat BB Bench
100kg x 10
110kg x 10
100kg x 15
Underhand grip pull down
half stack x12
3 quarter x 10
x 10
Plate chest press
100kg x 12
100kg x 12
100kg x 12
Wide grip pull down
2 thirds x 12
x 10
x 10
Straight arm fly machine
63kg x 15
x 15
x 15
Straight arm pull down
x 12
x 12
x 11
LV.
Full Member
25/8/15
Still been training as normal, just haven't logged. Switching to upper lower now for a while.
Flat bb bench
warm ups
120kg x 5
125kg x 5
120kg x 6
BOR with straps - using the shorter oly bar (guess it weights around 12-15kg
+ 90kg x 10
+ 100kg x 8
+ 100kg x 8
plate machine chest press
100kg x 12
100kg x 12
100kg x 12
Underhand grip pull down
half stack x 12
3 quarter stack x 8
x 8
single arm triceps pull down
50lb x 15
60lb x 15
70lb x 12
Preacher dbell curl
17.5kg x 8
17.5kg x 7
17.5kg 8 on right 7 on left
Still been training as normal, just haven't logged. Switching to upper lower now for a while.
Flat bb bench
warm ups
120kg x 5
125kg x 5
120kg x 6
BOR with straps - using the shorter oly bar (guess it weights around 12-15kg
+ 90kg x 10
+ 100kg x 8
+ 100kg x 8
plate machine chest press
100kg x 12
100kg x 12
100kg x 12
Underhand grip pull down
half stack x 12
3 quarter stack x 8
x 8
single arm triceps pull down
50lb x 15
60lb x 15
70lb x 12
Preacher dbell curl
17.5kg x 8
17.5kg x 7
17.5kg 8 on right 7 on left
LV.
Full Member
26/8/15
Squats
warm ups
100kg x 10
140kg x 5
160kg x 4
165kg x 4 - had a few more there possibly, but my right wrist was being twisted back too much
140kg x 8
SLDL
60kg x 12
80kg x 10
80kg x 10
Leg ext
3 quarter stack x 10
x 10
x 10
28/8/15
Flat BB bench
warm up
100kg x 10
100kg x 12
100kg x 12
100kg x 12
Wide grip pull down
half stack x 12
2 thirds x 12
x 12
x 12
Straight arm pec deck
63kg x 15
63kg x 20
63kg x 15
underhand grip pull down
2 thirds stack x 12
x 10
half stack x 12
Single arm triceps pull down
50lb x 15
60lb x 15
60lb x 15
60lb x 15
Preacher dbell curl
18kg x 8
16kg x 10
16kg x 9
Squats
warm ups
100kg x 10
140kg x 5
160kg x 4
165kg x 4 - had a few more there possibly, but my right wrist was being twisted back too much
140kg x 8
SLDL
60kg x 12
80kg x 10
80kg x 10
Leg ext
3 quarter stack x 10
x 10
x 10
28/8/15
Flat BB bench
warm up
100kg x 10
100kg x 12
100kg x 12
100kg x 12
Wide grip pull down
half stack x 12
2 thirds x 12
x 12
x 12
Straight arm pec deck
63kg x 15
63kg x 20
63kg x 15
underhand grip pull down
2 thirds stack x 12
x 10
half stack x 12
Single arm triceps pull down
50lb x 15
60lb x 15
60lb x 15
60lb x 15
Preacher dbell curl
18kg x 8
16kg x 10
16kg x 9
LV.
Full Member
30/8/15
At a wedding last night, so ended up a bit drunk. Got picked up early for some deadlifts this morn.
DL
warm ups
150kg x 5
190kg x 4
180kg x 6
180kg x 6
Nearly puked
BB row
70kg x 12
100kg x 10
100kg x 9
Close grip pull down
180lb x 10
180lb x 10
180lb x 10
Hammer curls
12kg x 12
24kg x 8
20kg x 12
Preacher dbell curls
12kg x 12
12kg x 12
12kg x 12
At a wedding last night, so ended up a bit drunk. Got picked up early for some deadlifts this morn.
DL
warm ups
150kg x 5
190kg x 4
180kg x 6
180kg x 6
Nearly puked
BB row
70kg x 12
100kg x 10
100kg x 9
Close grip pull down
180lb x 10
180lb x 10
180lb x 10
Hammer curls
12kg x 12
24kg x 8
20kg x 12
Preacher dbell curls
12kg x 12
12kg x 12
12kg x 12
LV.
Full Member
31/8/15
At a different gym
Flat BB Bench
warm ups
100kg x 8
120kg x 5
120kg x 5
120kg x 5
Hammer strenth seated chest press
100kg x 10
100kg x 10
100kg x 10
Plate loaded fly machine
x 15
x 15
x 15
Standing bb shoulder press
40kg x 10
60kg x 8
60kg x 6
going to do these again on thursday as i was too gassed to do them properly
Overhead rope triceps ext
80kg x 12
80kg x 12
80kg x 12
Single arm triceps pull down
25kg x 12
25kg x 12
25kg x 12
2/9/15
Squats
warm ups
100kg x 8
130kg x 6
160kg x 4
160kg x 5
140kg x 7
SLDL
60kg x 10
80kg x 10
80kg x 8
Leg ext
2 thurds stack x 12
x 12
x 12
x 12
At a different gym
Flat BB Bench
warm ups
100kg x 8
120kg x 5
120kg x 5
120kg x 5
Hammer strenth seated chest press
100kg x 10
100kg x 10
100kg x 10
Plate loaded fly machine
x 15
x 15
x 15
Standing bb shoulder press
40kg x 10
60kg x 8
60kg x 6
going to do these again on thursday as i was too gassed to do them properly
Overhead rope triceps ext
80kg x 12
80kg x 12
80kg x 12
Single arm triceps pull down
25kg x 12
25kg x 12
25kg x 12
2/9/15
Squats
warm ups
100kg x 8
130kg x 6
160kg x 4
160kg x 5
140kg x 7
SLDL
60kg x 10
80kg x 10
80kg x 8
Leg ext
2 thurds stack x 12
x 12
x 12
x 12
LV.
Full Member
Still trained all last week. Been too lazy to log.
14/9/15
Flat BB Bench
warm ups
100kg x 8
120kg x 5
120kg x 5
120kg x 5
Dbell row
55kg x 5
55kg x 5
55kg x 5
Seated plate loaded chest press
100kg x 12
100kg x 12
100kg x 12
Underhand grip pull down
half stack x 12
4 off top x 8
x 8
Underhand grip triceps pull down
50lb x 15
60lb x 12
60lb x 12
Dbell preacher curl
17.5kg x 8
17.5kg x 8
17.5kg x 8
15/9/15
Squats
warm ups
100kg x 8
140kg x 5
170kg x 4
160kg x 5
140kg x 8
SLDL
60kg x 12
60kg x 12
back was hurting too much to do another
Leg ext
3 quarter stack x 12
x 12
x 12
14/9/15
Flat BB Bench
warm ups
100kg x 8
120kg x 5
120kg x 5
120kg x 5
Dbell row
55kg x 5
55kg x 5
55kg x 5
Seated plate loaded chest press
100kg x 12
100kg x 12
100kg x 12
Underhand grip pull down
half stack x 12
4 off top x 8
x 8
Underhand grip triceps pull down
50lb x 15
60lb x 12
60lb x 12
Dbell preacher curl
17.5kg x 8
17.5kg x 8
17.5kg x 8
15/9/15
Squats
warm ups
100kg x 8
140kg x 5
170kg x 4
160kg x 5
140kg x 8
SLDL
60kg x 12
60kg x 12
back was hurting too much to do another
Leg ext
3 quarter stack x 12
x 12
x 12
LV.
Full Member
17/7/15
Flat BB Bench
100kg x 8
120kg x 5
120kg x 5
120kg x 5
Wide grip pull down
3 quarter stack x 8
x 8
x 8
Incline BB Press
warm ups
100kg x 5
100kg x 5
100kg x 5
Underhand grip pulldowns
2 thirds stack x 10
X 10
x 10
Triceps pull downs
x 15
x 12
x 12
Hammer Curls
22.5kg x 10
x 10
x 10
19/09/15
Deadlifts
warm ups
110kg x 5
150kg x 3
190kg x 3
220kg x 2
180kg x 6
Plate loaded hammer strength shoulder press
80kg x 10
120kg x 10
120kg x 10
Leg curl
x 12
x 10
x 10
Leg ext
215lbs x 10
215lbs x 10
mate decided to go beast mode and try and out do me, had to up the weight
230lb x 10
260lb x 9
Flat BB Bench
100kg x 8
120kg x 5
120kg x 5
120kg x 5
Wide grip pull down
3 quarter stack x 8
x 8
x 8
Incline BB Press
warm ups
100kg x 5
100kg x 5
100kg x 5
Underhand grip pulldowns
2 thirds stack x 10
X 10
x 10
Triceps pull downs
x 15
x 12
x 12
Hammer Curls
22.5kg x 10
x 10
x 10
19/09/15
Deadlifts
warm ups
110kg x 5
150kg x 3
190kg x 3
220kg x 2
180kg x 6
Plate loaded hammer strength shoulder press
80kg x 10
120kg x 10
120kg x 10
Leg curl
x 12
x 10
x 10
Leg ext
215lbs x 10
215lbs x 10
mate decided to go beast mode and try and out do me, had to up the weight
230lb x 10
260lb x 9