Lv's Journal

13/4/17

Squats
100kg x 5 x 2
140kg x 3
160kg x 3
180kg x 5 x 2
160kg x 6
140kg x 8

180 is definitely getting easier, just need to man up and force another rep or two out

Hack squats
60kg x 12
100kg x 10 x 2

Dbell preacher curl
10kg x 12
12.5kg x 10
15kg x 10
17.5kg x 8 x 2

Ez Preacher bb curl - slow and big squeeze at top
20kg x 10 x 2
 
LV. said:
13/4/17

Squats
100kg x 5 x 2
140kg x 3
160kg x 3
180kg x 5 x 2
160kg x 6
140kg x 8

180 is definitely getting easier, just need to man up and force another rep or two out

Hack squats
60kg x 12
100kg x 10 x 2

Dbell preacher curl
10kg x 12
12.5kg x 10
15kg x 10
17.5kg x 8 x 2

Ez Preacher bb curl - slow and big squeeze at top
20kg x 10 x 2
Click to expand...
Thats some good solid numbers on the squats, it makes me squat look weak lol.
 
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You're not a million miles away mate. A good structured program and some consistency and you'll be there before you know it.
 
14/4/17

Quick early session

Flat bench
100kg x 10
100kg x 3
Sleeves
120kg x 10
126kg x 10
No sleeves
111kg x 12
100kg x 20 + 1 assist

Ditched suicide grip over the past few sessions. Finding I can engage my back a lot more now, definitely helping my shoulders

Wide grip pull ups
5 sets of 8

Hs plate shoulder press
80kg x 12
120kg x 15

Left a bit in the tank for deads tomorrow
 
15/4/17

Wasn't In bed till around 2 am, got in a bit of a state. Should've went light on deads and got a tonne of volume. Might do em mid next week to make up for it.

Deadstop dl
100kg x 5 x 2
140kg x 4 x 2
180kg x 3 x 2
210kg x 2
240kg x 1
240kg to just above knee and gave up
180kg x 5 x 3
180kg x 2 - hands were grated by this point

Too tired to engage everything properly, just felt wrong today.

Leg ext
68.5kg x 15 x 3
 
17/4/17

Flat bench 100kg x 15 x 3
easier than last week

Hs low row
80kg x 12
120kg x 10 x 2

High incline dbell press
40s x 15
40s x 12 x 2

Hs high row
80kg x 12
120kg x 12

Cgbp
60kg x 20
70kg x 20 x 2
 
18/4/17

Dropped the weight back on squats and did more sets. Been stuck with the same weight for a while so going to try something different for a bit

Leg ext - waiting for a squat rack to be free
45kg x 15
45kg x 12 x 4

Squats
100kg x 6
140kg x 5
160kg x 5
170kg x 5 x 4

The 160 was a bit of a wasted set. Should've went with 170 for 5x5

Leg press
3 sets of 15

Incline dbell curls
10s x 15
12.5s x 15 x 2
10s x 15
 
Thursday was a mediocre bench session, not worth logging really.

22/4/17
Deads
140kg x 5 x 2
180kg x 3
200kg x 5 x 5 chalk and belt

Not massively hard. Threw up a bit at the end, think it was the new pre workout i tried.

Hs shoulder press machine
+80kg x 12
+120kg x 15
 
23/4/17

Actually took myself a bit out of my comfort zone for the first time in a while.

Flat bench
100kg x 15
100kg x 16
100kg x 19

Hs high row
80kg x 12
100kg x 10
100kg x 10

Seated hs incline chest press
80kg x 12
120kg 12 + 3
80kg x 22 ish

Hs high row
80kg x 12
120kg x 12 + 3

Cgbp
60kg x 20
70kg x 20
70kg x 20

Incline curls
10s x 15
12.5s x 12
12.5s x 10
10s x 10
 
LV. said:
23/4/17

Actually took myself a bit out of my comfort zone for the first time in a while.

Flat bench
100kg x 15
100kg x 16
100kg x 19

Hs high row
80kg x 12
100kg x 10
100kg x 10

Seated hs incline chest press
80kg x 12
120kg 12 + 3
80kg x 22 ish

Hs high row
80kg x 12
120kg x 12 + 3

Cgbp
60kg x 20
70kg x 20
70kg x 20

Incline curls
10s x 15
12.5s x 12
12.5s x 10
10s x 10
Click to expand...
Nice solid numbers, keep it up. I am interested to see what your nutrition is like. Have you posted it before?
 
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Thanks mate!

Nah, I haven't. I don't follow any diet or proper training programme to be honest. I just train how I want and I eat pretty much what I want now. When my body fat goes up I just cut back a bit.
 
LV. said:
Thanks mate!

Nah, I haven't. I don't follow any diet or proper training programme to be honest. I just train how I want and I eat pretty much what I want now. When my body fat goes up I just cut back a bit.
Click to expand...
thats cool.
 
25/4/17

Had to wait for about half an hour for a squat rack. Pre exhausted legs while I waited.

Leg ext
45kg x 15 x 5

Squats
100kg x 5
100kg x 3
140kg x 5
160kg x 5
180kg x 5
180kg x 5

A class started and they needed the rack. Wanted 3 sets with 180, nevermind...

Leg press
200kg x 15
240kg x 15 x 2

Incline curls
12.5s x 15
12.5s x 13
12.5s x 12
10s x 15
 
LV. said:
25/4/17

Had to wait for about half an hour for a squat rack. Pre exhausted legs while I waited.

Leg ext
45kg x 15 x 5

Squats
100kg x 5
100kg x 3
140kg x 5
160kg x 5
180kg x 5
180kg x 5

A class started and they needed the rack. Wanted 3 sets with 180, nevermind...

Leg press
200kg x 15
240kg x 15 x 2

Incline curls
12.5s x 15
12.5s x 13
12.5s x 12
10s x 15
Click to expand...
That does not seem fair to me that because the class was on you had to give up the rack. Nonetheless good solid numbers. Can I ask why do you do Leg extension first. Is it to warm up or pre Exhaust?
 
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No special reason really. Just do them while I'm waiting for a rack usually, although it does help get in a little more volume.

27/4/17

Bench
100kg x 10
110kg x 10
120kg x 10 sleeves
120kg x 10
100kg x 15 no sleeves

Wide neutral grip pull ups
8
8
8
8
7

Seated dbell shoulder press
20s x 20
35s x 12
40s x 10

Getting a bit of pt'ing on bench press this weekend hopefully.
 
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