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Discussion in 'Training Logs' started by PizzaLover, Jun 30, 2019.

  1. PizzaLover

    PizzaLover Full Member

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    seated press 20 kg dbs 8x3 / db rows 28 kg db 8x3
    incline db press 18 kg dbs 6x6
    deadlift 70 kg 5x3
    front squats 40 kg 8,7
    low incline flyes 8 kg dbs 3x10
    db curls 10 kg dbs 3x10
     
    #91
  2. PizzaLover

    PizzaLover Full Member

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    Band pull aparts 5x10
    Face pulls 5x10
    Rear delt fly machine 5x10
    Trap bar shrugs 55kg 4x10 (with 2-3 sec hold)
    Back ext 3x8
    Russion twists 5x10
    Ab cross crunch 3x15
    Hanging knee raises 3x12

    5km rowing machine
    20 mins x-trainer

    jumping jacks 6x20
     
    #92
  3. PizzaLover

    PizzaLover Full Member

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    Machine flyes while waiting for chin / dips: 3x15

    chins / dips -18kg 8x3
    Front squats 52.5 kg 5x3
    Push press 20 kg dbs 8,8,6
    RDL 55 kg 3x8 / lateral raises 5 kg dbs 5x15
    cable curl dropset
    tricep pushdown dropset

    Upped reps on push press but didn't get all reps. Next time.
    Upped reps on RDL and upped weight on lateral raises.
    Did arms dropsets at the end.
     
    Last edited: Feb 24, 2020
    #93
  4. PizzaLover

    PizzaLover Full Member

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    Band pull aparts 5x10
    Facepulls 5x10
    Rear delt machine 5x10
    db curls 10 kg dbs 3x10
    Trap bar shrugs 4x10 55kg
    back ext 4x6
    Russian twist 2x15, 1x10
    crossover crunch 3x15

    rowing machine 5km
    x-trainer 20 mins
    jumping jacks 7x20
     
    #94
  5. PizzaLover

    PizzaLover Full Member

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    10 mins treadmill

    Snatch grip deadlifts 72.5 kg
    seated press 20 kg dbs 6x4 / db rows 28 kg 6x4
    machine flyes 3x12
    Incline press 18 kg dbs 4x6
    Goblet squats 24 kg db 3x8
    tricep pushdowns 3x8

    Added 2.5 kg in deads and went from 8x3 to 6x4 on shoulder press / rows.
     
    Last edited: Feb 27, 2020
    #95
  6. PizzaLover

    PizzaLover Full Member

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    band pull aparts 5x10
    face pulls 5x10
    rear delt machine 5x10
    shrugs 20 kg dbs 4x10
    back ext 3x8
    hanging knee raises 3x12
    russion twists 5x10
    crossover crunches 20,15,15
    db curls 3x12

    5km rowing machine

    jumping jacks 7x20
     
    #96
    zack likes this.
  7. PizzaLover

    PizzaLover Full Member

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    Machine flyes 3x12
    Chins / dips -14kg 8x3
    Front squats 55kg
    Push press 22 kg dbs 4x6
    RDL 55 kg 3x8 / db upright row to high pull 8 kg dbs 5x12
    Tricep pushdowns 3 sets. Last set was drop set

    Reduced the chins/dips assist by 4 kg. Ive started doing machine flyes before chest as really feel the dips or incline press in the chest after the flyes. Prefer machine flyes to db.
    Went up to 22 kg dbs for push press but needed extra 30 secs rest
    Usually I superset lateral raises with RDL but tried another exercise. Think I will alternate as really like the lateral raises.
    Tried V bar and cable pushdowns. Only got my stane right on third set as I could feel it in the lats. Will stick to the cable as really feel that in the triceps.

    Good session.
     
    Last edited: Feb 29, 2020
    #97
  8. PizzaLover

    PizzaLover Full Member

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    Band pull aparts 5x10
    Facepulls 5x10
    Rear delt machine 5x10 (Added weight)
    Bact ext 5x10
    Curls 2x10 + 2 drop sets
    Trap bar shrugs 55 kg 3x10
    Hanging knee raises 5x10 (extra reps)
    Russian twists 5x10
    Crossover crunches 20,20,15

    Rowing machine 5km
    X-trainer 20 mins

    Jumping jacks 8x20 (extra set)

    30 seconds rest between everything except shrugs and curls.
     
    #98
  9. PizzaLover

    PizzaLover Full Member

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    Deadlifts 75 kg 5x3
    Standing db press 20 kg 5x5 / db rows 28 kg 5x5
    45 incline press 18 kg dbs 8,8,7
    High pull 10 kg dbs 4x12 / goblet squats 24 kg 3x8
    Tricep pushdowns 4x8

    Added 2.5 kg on deadlifts. Will add again next time.
    Went to 5x5 on shoulders and rows, up from 6x4.
    The high pulls are with no momentum. Can really feel them in my side delts.
     
    #99
  10. PizzaLover

    PizzaLover Full Member

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    Band pull aparts 5x10
    Face pulls 5x10
    Rear delt machine 5x10
    db curls 14 kg 3x8
    db curls 10 kg dbs 2x12
    Back Ext 3x8
    Trap bar shrugs 55 kg 3x10
    Crossover crunches 3x20
    Hanging knee raises 5x10

    Rowing machine 5km

    PB on the crossover crunches. These are pretty brutal on my abs.

    I just checked on google and my medial tricep has really bad DOMS today from the tricep pushdowns (just started doing them).
     
    Last edited: Mar 5, 2020
  11. PizzaLover

    PizzaLover Full Member

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    Front squats 57.5 kg 5x3
    Chins dips: -9 kg 3x3, -14kg 5x3
    Push press 22 kg dbs 8,8,7.75*
    Lateral raises 5 kg dbs 4x15 / RDL 20 kg dbs 3x8 / shrugs 20 kg dbs 3x10
    Tricep pushdowns 4x12

    Added 2.5 kg on front squats
    Chin / dips superset were better than last time for 3 sets
    Push press last rep was not quite there. Went up from 4x6 last time
    Lower back is playing up so did not do BB RDL. Will stop doing shrugs on cardio days, so did this tri-set
    Changed to V-bar for tricep pushdowns from cable and liked them a lot.
     
    Last edited: Mar 5, 2020
  12. PizzaLover

    PizzaLover Full Member

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    Shit session. Lower back playing up and I reckon it was from the Russiun Twists but I have stopped doing them.

    Deads: Tried conventional and sumo but lower back said no.

    Leg press@ 4x10 80 kg
    Standing press 20 kg dbs 6,3x5 / db rows 4x6 28 kg dbs
    Incline press 18 kg dbs 3x8
    DB high pull 10 kg dbs 2x10
    Leg curls 36 kg 5x5
    db curls 3x8 / tricep pushdowns 3x10
     
    Last edited: Mar 7, 2020