Lv.'s Indecisive Journal

20/9/15

Quick volume session

Flat bb bench
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Underhand grip plate pull down
90kg x 10
120kg x 8
110kg x 10
110kg x 8

Hammer strength incline press machine
160lb x15
260lb x 10
220lb x 10
210lb x 9

Wide gip pull downs
x 10
x 10
x 10

Single arm triceps pull down
25kg 15
30kg x 12
30kg x 12

Preacher curl machine
35kg x 15
45kg x 10
45kg x 8
 
22/9/15

Squats
warm ups
100kg x 8
130kg x 5
160kg x 5
160kg x 5
160kg x 5

SLD
60kg x 12
60kg x 12

Leg ext
4 off top x 12
x 10
x 10
x 10

Squats and deads are slowly creeping up and im making no bench progress, need to man up..
 
Flat BB Bench
warm up
100kg x 10
120kg x 5
125kg x 5
127.5kg x 4 - banged on pins on the way up, would got 5 otherwise
100kg x 15

Single arm plate loaded low row
warm up
50kg x 10
60kg x 8
70kg x 6

Seated plate loaded chest press
100kg x 12
100kg x 12
100kg x 12

Lat pull down
half stack x 12
4 off top x 8
6 off stop x 10

Single arm rope pull down
60lb x 15
80lb x 10
70lb x 12

Dbell preacher curl
17.5kg x8
17.5kg x 8
17.5kg x 8
10kg x 12
 
25/9/15

Did a high volume upper workout again, nothing special.

26/9/15

Just got back from deads, puked.

warm ups
100kg x 6
140kg x 5
180kg x 5
200kg x 4 still had more there, back was straight throughout for once as well
180kg x i counted 7, my training partner said i did 9 though.
140kg x 12

finished with some shoulder presses and leg curls. Cant remember weights and reps, felt too sick to pay attention.
 
29/09/15

Flat BB Bench
100kg x 8
120kg x 5
130kg x 3 - had another there probably, but no spotter. No shoulder pain, nice and clean reps
120kg x 6

Dbell row
57.5kg x 4
57.5kg x 4
57.5kg x 4

Slightly too heavy really, form was fine though.

Seated plate loaded chest press
110kg x 10
100kg x 12
100kg x 12

overhand grip pull downs
half stack x 12
3 quarter x 8
x 7

single arm rope pull down
x 15
x 10
x 12

Dbell preacher curl
17.5kg x 8
17.5kg x 8
17.5kg x 8
 
30/9/15

Squats
warm ups
100kg x 8
130kg x 6
160kg x 5 - very easy
170kg x 4 -had another in the tank
180kg x 3 tough, but not 100% all out
100kg x 15

SLDL
60kg x 12
60kg x 12

Leg ext
just over 2 thirds stack x 12
x 12
x 12
 
2/10/15

Flat hammer strength chest press
warm ups
80kg x 12
120kg x 10
120kg x 10
120kg x 10

Underhand grip pull downs
3 off top x 8
x 8
3 quarter stack x 10

Plate loaded dip machine
150kg x 12
150kg x 12
150kg x 12

Wide grip pull down
65kg x 12
80kg x 10
80kg x 10

Triceps press down
x 15
stack x 12
dropped down 2 x 12

Preacher dbell curl
17.5kg x 8
17.5kg x 8
12.5kg x 10
12.5kg x 10
 
3/10/15

Trained with a couple of mates today, and we were all trying to out do each other, definitely added to the intensity.

Deadlifts
70kg x 8
110kg x 6
150kg x 5
190kg x 3
220kg x 2 - a lot easier than last week, might have had a third for a grinder
190kg x 7 - other guys went before me were close to getting the same out, so had to up my game
150kg x 9

Hammer strength shoulder press
80kg x 12
120kg x 10
130kg x 8

Hamstring curls
x 12
x 10
x 8
x 7
 
5/10/15

Meant to be a rest day. Woke up early and did an upper body workout, didnt do anything too intense on back as it was still sore

Close grip pulldown
half stack x 12
2 thirds x 8
x 8
x 8

Flat BB Press
100kg x 8
120kg x 5
130kg x 3
125kg x 4 - terrible set up, shoulders were too far forward
120kg x 5

Hammer strength plate low row - single arm
35kg x 10
60kg x 8
60kg x 8

Flat hammer strength plate chest press
+ 120kg x 10
+ 120kg x 10
+ 120kg x 10

hammer curl - per arm
10kg x 12
20kg x 10
30kg x 5 - bit shit
22.5kg x 12

Single arm triceps pull down
60lb x 12
70lb x 10
70lb x 10 superset with straight bb curl 30kg x 15
 
7/10/15

Squats
warm ups
100kg x 6
140kg x 5
180kg x 3 - should've warmed up more, didnt feel great, depth was good though
170kg x 4
160kg x 5
140kg x 6 - belt snapped on rep 3, was hoping to go for 8-10 otherwise

SLDL
60kg x 12
60kg x 12

Leg ext
half stack x 12
3 quarter x 10
stack x 8
x 8
 
8/10/15

I was going to rest today, but up early and id rather have my rest day before deadlifts.

Incline BB press
warm ups
100kg x 5
105kg x 5 - did my lower biceps in with this one somehow, had a dull ache there the rest of the workout
100kg x 6

Overhand grip BB row, with straps
100kg x 12
100kg x 12
100kg x 15

Flat BB Bench
100kg x 10
100kg x 10
100kg x 10

Wide grip pull down
x 12
3 quarter stack x 8
x 8

Triceps rope pull down
120lb x 12
150lb x 12
170lb x 10

Preacher dbell curl
14kg x 12
14kg x 12
14kg x 12
 
10/10/15

Not a great one this morning, couldnt get warmed up and im starting to get ill and run down, will have to thank everyone in the office for that next week.

Deadlifts
70kg x 8
110 kg x 6
150kg x 4
190kg x 3
210kg x 2
190kg x 4
180kg x 5
180kg x 5

wasnt gassed or anything, just didnt have the energy today

Hammer strength plate shoulder press
40kg x 10
80kg x 10
120kg x 10
120kg x 10

Seated leg curls
x 12
x 12
x 12 think all these were around 45 - 50kg
 
11/10/15

Flat BB bench
100kg x 8
120kg x 5
125kg x 4
130kg x 2 - wraped my thumbs round the bar for some reason and it felt weird, so didnt go for a third
drop set 100kg x 10

Wide grip pull down
x 12
x 8
x 6

Netrual grip chest press machine
x 15 half stack
x 15 must have been around 100kg + for these 2 sets
x 15
x 15 half stack

Underhand grip pull down
70kg x 15
70kg x 15
70kg x 15

Underhand grip triceps pull down
x 15
x 15
x 20

Single arm preacher machine cul
40lb x 12
50lb x 10
50lb x 10
40lb x 12
 
13/10/15

Dropped the weight back slightly this session and went for a tiny bit more volume.

Squats
warm ups
100kg x 8
140kg x 5
160kg x 5
160kg x 5
160kg x 5 - easiest set
100kg x 20 - got to 12 fine, then took a few secs at the top and did the rest in burst. 1 or 2 more and my legs probably wouldve buckled

Leg curl
3 quarter stack x 12
x 12

Leg ext
2 thirds x 12
x 12
x 12
 
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