Ox's Log - Powerlifter Turned Bodybuilder

Discussion in 'Training Logs' started by Ox_, Oct 4, 2018.

  1. Ox_

    Ox_ Full Member

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    Smashed a huge session today. strength still going up and up.

    Session 3

    Low Incline Smith Bench Press

    40kg x 10
    80kg x 10
    110kg x 15 rep pb
    125kg x 10 rep pb

    5kg up and reps maintained on set 1, kept same weight on set 2 but increased reps by 3. Feeling massively strong.

    Vertical Bench Press

    110kg x 12 rep pb
    120kg x 8 rep pb

    4 reps up on set 1 and my 8 rep max moved from 110kg to 120kg, again feeling very strong and chest blew up nicely.

    Incline Hammer Press

    115kg x 15 rep pb
    135kg x 9 rep pb

    5kg up and reps maintained on set 1, 5kg up and an extra rep on set 2.

    Pec Dec

    98kg x 12 rep pb
    101kg x 6 rep pb

    2 reps up on set 1 and a new bigger weight for second set.

    Seated Leg Curls

    110kg x 7 rep pb
    95kg x 15

    Stacked the machine and banged out an extra 2 reps, hamstrings really pounded.

    Lying Leg Curls

    70kg x 13 rep pb
    75kg x 6

    Hamstrings in bits by this point but eeked out 2 more reps on set 1.

    Reverse Hack Squat SLDL

    140kg x 20 rep pb
    180kg x 10 rep pb

    Huge increases on last week...15kg up on set 1 and set 2, hams and glutes in bits.

    Hammer Pull Downs

    60kg x 10
    60kg x 10
    60kg x 10

    Nice slow and controlled reps, being careful with the lat.

    Hammer Low Rows

    60kg x 20 rep pb
    80kg x 12 rep pb

    No pain in lat at all from these and nice pumps, big increases on last week again.

    Reverse Cable Crossover

    15kg x 30
    25kg x 10

    Had to do these instead of reverse pec dec as was being used, nice change and may use these for a while, rear delts blew up.

    And that was that, training is just crazy at the moment, strength soaring and muscle going on well, training is possibly the best its ever been.

     
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  2. Ox_

    Ox_ Full Member

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    Ok sleep still not good, struggling to switch off and relax, hopefully this weekend should see some welcome down time and sleep will come along with it.

    Despite the sleep issues I had another banger of a session today...

    Session 4

    Reverse Hack Squats

    40kg x 10
    80kg x 10
    120kg x 10
    160kg x 5
    200kg x 5
    260kg x 15 rep pb
    300kg x 5 rep pb

    Again big increases in weight and reps maintained. Quads in bits.

    Hack Squats

    115kg x 10
    100kg x 12

    Reps down but I adjusted the foot plate to make it more difficult, reduced knee pressure and increased quad activation, slow, deliberate reps and these felt very tough but effective, will keep foot plate in this position and build from here.

    Close Stance Belt Squats

    45kg x 15 rep pb
    65kg x 10 rep pb

    Building nicely, quad pump was immense, reps and weight up on last week, plenty of room to build on still.

    Leg Extensions

    60kg x 10 rep pb
    60kg x 8

    Finished quads well off, weight up 5kg.

    One Arm Machine Preacher Curls

    35kg x 8 rep pb
    30kg x 16 rep pb

    3 reps up on set 1 and an extra rep on 30kg.

    EZ Drag Curls

    60kg x 20 rep pb
    80kg x 10 rep pb

    5kg up each set and reps maintained, obscene bicep pumps.

    Bent Over Close Grip EZ Concentration Curls

    50kg x 12 rep pb
    50kg x 12
    50kg x 12

    Again weights up on last week and volume overall up.

    Kneeling Overhead Rope Extensions

    70kg x 12 rep pb
    50kgx 20 rep pb

    DV Extensions

    17.5kg x 12 rep pb
    17.5kg x 10

    Triceps to finish, again increases on last week nicely.

    Leg Press Calf Raises

    180kg x 14 wide rep pb
    180kg x 12 narrow
    180kg x 12 wide
    180kg x 12 narrow
    180kg x 12 wide
    180kg x 12 narrow volume pb

    Weight up and total volume up, calves incredibly appear to be growing.

    Done.

     
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  3. Ox_

    Ox_ Full Member

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    Sleep still disturbed but some down time this weekend with the missus so should see some decent rest and recovery this weekend. Feeling a bit broken today so is needed but smashed a huge session again :)

    Session 5

    Reverse Band Pin Paused Bench Press

    140kg x 10
    160kg x 10
    180kg x 5
    200kg x 3
    220kg x 1
    245kg x 1 PB
    225kg x 3 REP PB

    5kg pb's on max and the triple, starting strength is flying so hoping the addition of the bands will help the explosive side of things.

    Strict Barbell Press

    40kg x 10
    60kg x 8
    80kg x 3
    100kg x 1
    60kg x 12

    Out of practice with these but 100kg moved ok and the triples were fast and light.

    Barbell Lateral Raise

    10kg x 15 rep pb
    12.5kg x 10 rep pb

    I love this exercise, blows all three heads of delts up, burns like crazy. Big increases this week.

    Incline Cable Flyes

    35kg x 15 rep pb
    37.5kg x 10 rep pb

    Increases again and nice controlled reps, really connecting with chest well.

    Standing Bent Arm Pec Dec

    84kg x 18 rep pb
    91kg x 10 rep pb

    These are far superior to normal pec dec, the burn in the inner portion of chest is immense, so painful in a very good way.

    Yellow Delt Machine

    60kg x 16 rep pb
    70kg x 8 rep pb

    Again big increases, +6 reps on 60kg and new higher weight for 2nd set, slow controlled reps left delts burning.

    Wide Grip EZ Upright Row

    50kg x 15 rep pb
    60kg x 10 rep pb

    Side delts properly finished off, made sure to keep traps down and focus on side delts, again big increases on last week. Delts fried.

    Chest Supported Rows

    40kg x 15 rep pb
    50kg x 8 rep pb

    Got a better set up on these and lats pumped really nicely. Injured lat feeling better by the day.

    Hammer Grip Row Machine

    79kg x 12
    95kg x 10

    Building back well, 55kg hurt last week, nothing this week, slowly improving, pump was really good from these.

    Lying Bench Grip Pulldowns

    55kg x 12
    55kg x 12
    55kg x 12

    Messing around here but these felt superb..lats crazy pumped, will stick with these for a little while it I think.

    Job done, awesome week of training in the bag, smashed the log book. Weekend of rest now before hitting it again Monday morning.

    Vid

     
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  4. Ox_

    Ox_ Full Member

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    Relaxing weekend with the missus and had a very unusal treatment Saturday.. a Cranio Cacral Therapy Treatment...a very very odd sensation I can't quite put in to words...part spiritual, part actual physical manipulation of the fascia. All I do know is it made me feel very odd but incredibly relaxed, emotional even and sleep since has been incredible, body and mind almost feels 'released'. Makes no sense explaining it but it was amazing and without doubt will be having it again, i'd encourage anyone to have it done. Basically the therapist connects with the body and as she works on you your body almost talks to you and her and tells you were the problems are...just by resting her hands on my legs she knew exactly where my issues were, she was given no prior warning, my body told her! Crazy and I can't explain it but all I do know is it worked incredibly well. Will see what long term effects it has over the next few weeks.

    Okay todays session, not feeling it this morning, it was cold and damp in the gym and I could easily have just walked out again and got an extra sleep in between shifts but I got the work in...

    Session 1 - Strength Session

    Bench Press

    60kg x 10
    80kg x 10
    100kg x 10
    120kg x 5
    140kg x 3
    160kg x 3
    160kg x 3
    160kg x 5
    60 second rests
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3

    Got the work done, zero psych up today just did the reps, only needed 3x3 on 160kg but pushed on with a comfy 5 with 160kg at the end before speed work. Decent enough for an off day.

    Incline Bench Low To High Cable Flye

    37.5kg x 10 rep pb
    37.5kg x 10

    Moving well, reps up on last week and also total volume. Very nice pump in upper chest.

    Vertical Bench Press Machine

    120kg x 9 rep pb
    130kg x 3 rep pb

    Increases on last session, despite feeling off and tired today, moved well.

    Standing Pec Dec

    91kg x 15 rep pb
    98kg x 10 rep pb
    105kg x 9 rep pb
    drop
    91kg x 10
    drop
    77kg x 8

    Nice rep fest to finish chest off, good deep burn.

    Lying Leg Curls

    70kg x 15 rep pb
    75kg x 9 rep pb
    80kg x 7 rep pb
    85kg x 5 rep pb
    70kg x 12
    70kg x 11

    Solid increases this week, quite comfortably and great pumps in hamstrings.

    Seated Calf Raises

    50kg x 13 wide stance rep pb
    50kg x 11 narrow
    50kg x 9 wide
    50kg x 9 narrow
    50kg x 9 wide
    50kg x 9 narrow

    Increases in reps on every set, deep stretch and held contraction every rep, went well today.

    And that was that, nothing incredible but log book beaten and work done, naptime before work.
     
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  5. Ox_

    Ox_ Full Member

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    Session 2

    V Squat

    40kg x 10
    80kg x 10
    120kg x 10
    160kg x 10
    225kg x 15 rep pb
    240kg x 9 rep pb

    Weight up by 5kg and reps maintained in set 1, weight the same but reps up by 3 in set 2. Solid increases.

    Somersault Squats

    57.5kg x 10 rep pb
    47.5kg x 15 rep pb

    Increases again but just not feeling these now, will switch out to Sissy Hacks next time I think.

    Adductor Machine

    71kg x 17 rep pb
    78kg x 9 rep pb

    Big increases on last week, painful pump.

    Leg Extensions

    60kg x 11 rep pb
    60kg x 8

    Small increase but legs in bits by this point.

    Smith Machine Seated Press

    40kg x 10
    60kg x 10
    80kg x 10
    107.5kg x 10 rep pb
    122.5kg x 2 rep pb

    Increases on last week, getting harder but solid increases and delts blown up.

    Incline Side Cable Lateral Raise

    15kg x 15
    20kg x 12 rep pb
    20kg x 10

    Burning delt caps, nice increase in reps and felt good, huge pumps.

    Lying One Arm Side Cable Raise

    20kg x 12 rep pb
    20kg x 12

    Burned like mad, weight up on last time easily, weight felt light. Delts blew up.

    Incline Cable Curls

    45kg x 6 rep pb
    35kgx 20 rep pb

    Set 1 felt very heavy but maintained tight form, biceps pumping well.

    Smith Machine JM Press

    40kg x 12
    80kg x 12
    100kg x 6

    Switched out machine floor press as it was getting too much to recover from, weight lower on these but focus on triceps very good, slow controlled reps.

    Pinwheel Curls

    32kg x 15 rep pb
    34.5kg x 8 rep pb

    Solid increases and the weight felt light, pumps were crazy.

    Reverse EZ Preacher Curls

    40kg x 9 rep pb
    45kg x 3 rep pb
    30kg x 15

    Nice increases on last week, enjoy this lift, forearms growing well.

    V Bar Pressdown

    25kg x 30
    30kg x 30
    35kg x 25

    Switched out the overhead work as it was starting to hurt elbows, going with reps here and filling arms with blood for a change, will try and eek weight up and maintain reps and keep elbows healthy.

    And that was that, Session 3 tomorrow.
     
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  6. huntingground

    huntingground Pencillus Maximus Competitor

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    17 PBs in one session, fook me, that is some going :lift::lift:
     
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  7. Ox_

    Ox_ Full Member

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    Thanks mate. I follow a 'smash your log book' approach and run an exercise into the ground before I change it...working well so far :)
     
  8. Ox_

    Ox_ Full Member

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    Awesome session today, nice atmosphere in the gym, pb's being smashed by all in there, I felt strong.

    Session 3

    Low Incline Smith Bench Press

    40kg x 12
    80kg x 12
    100kg x 10
    130kg x 10 rep pb
    140kg x 5 rep pb

    Loving this movement. First set up 5kg and reps maintained then loaded a bigger weight than used before on this set up, strength continues to build very quickly.

    Vertical Bench Machine

    130kg x 5 rep pb
    110kg x 15 rep pb

    Smashed it again, reps and weight up easily, chest pumped massively.

    Incline Hammer Press

    120kg x 15 rep pb
    140kg x 10 rep pb

    Again more increases, set 1 up by 5kg and reps maintained. Set 2 weight up by 5kg and another rep banged out too. Felt light and had to check as thought I had misloaded as it was so easy.

    Pec Dec

    105kg x 11 rep pb
    112kg x 6 rep pb

    Set 1 weight maintained but reps up by 5! Set 2 a new higher weight and rep used, chest was almost cramping from the pump, very solid, strict reps.

    Hammer Pull Downs

    40kg x 12
    80kg x 12
    100kg x 10
    110kg x 6

    First time going back heavy with back work and lat feels 100%, no pain and full ROM, no residual soreness, i'mback I think so will now build back up.

    One Arm Low Hammer Rows

    85kg x 15 rep pb
    95kg x 10 rep pb

    Big increases, may struggle to load enough as the following weeks come along but will continue to build for now, lower lats blow up with these.

    Reverse Pec Dec (straight arm)

    70kg x 20 rep pb
    84kg x 8 rep pb

    Massive 8 rep increase on set 1 and new bigger weight on set 2, more progress. Rear delts burn like crazy from these.

    Lying Leg Curls

    55kg x 15
    80kg x 10 rep pb
    85kg x 7 rep pb
    85kg x 7
    85kg x 7
    85kg x 6
    85kg x 6
    drop
    70kg x 6
    drop
    55kg x 14 + 12 partials to complete failure

    Immense session, i'm growing in size and strength week on week, best all round position ever

     
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  9. Ox_

    Ox_ Full Member

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    Decent session today...

    Session 4

    Hack Squats

    40kg x 10
    80kg x 20
    100kg x 12
    120kg x 6

    Adjusted foot plate again and messed with set up...hits quads much more now and makes the movement far more difficult, quads were in utter tatters, very effective.

    Belt Squats

    50kg x 15 rep pb
    70kg x 10 rep pb
    90kg x 6 rep pb

    Building really well, got set up bang on with these now and the effect these have on quads is perfect, pumps were crazy.

    Leg Extensions

    65kg x 7 rep pb
    65kg x 6
    65kg x 6

    Went heavier and powered these up with a slow negative, massively painful.

    DC Quad Stretch...these hurt so much, really tried to let myself keep sinking into the stretch and open things out as much as possible, really trying to nail these stretches as I feel they are very beneficial.

    One Arm Machine Preacher Curls

    20kg x 15
    35kg x 10 rep pb
    35kg x 5 + iso hold and negative

    Decent increase on first set, 2 reps up. Nice long ROM and biceps blew up.

    EZ Drag Curls

    65kg x 20 rep pb
    85kg x 10 rep pb

    Weight on both sets up 5kg and reps maintained, biceps burning massively.

    Close Grip EZ Concentration Curls

    55kg x 15 rep pb
    65kg x 8 rep pb

    Set 1 saw a 5kg increase and 3 more reps, strength building quickly on these, went to a new higher weight for set 2, pump in biceps was crazy.

    EZ Cable Curls

    85kg x 5 rep pb
    65kg x 12 rep pb

    Tough by this point as biceps in bits but moved well and got some good reps in.

    DV Extensions

    17.5kg x 20 rep pb
    20kg x 10 rep pb
    20kg x 8

    Huge 8 rep increase on set 1 and new higher weight used in subsequent sets, log book beaten again.

    Reverse Grip Cable Pressdowns

    25kg x 30
    35kg x 15 rep pb
    40kg x 8 rep pb

    Moving well and much kinder on elbows than standard grip, massive pumps in triceps which was nice.

    Leg Press Calf raises - 45-60 sec rests

    200kg x 12 wide stance rep pb
    200kg x 12 narrow
    200kg x 9 wide
    200kg x 9 narrow
    200kg x 9 wide
    200kg x 8 narrow

    Weight upped by 20kg and rest periods slashed and it went well, calves in bits from these, can see definite growth in calves now..finally!

    Abs - quick blast on crunch machine.

    Job done, everything moving nicely, 2 more sessions to go before a break...tomorrow and Monday then tapping things off for a few days.
     
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  10. Ox_

    Ox_ Full Member

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    Final session of the week and it was a corker...

    Session 5

    Dead Bench

    60kg x 5
    100kg x 5
    120kg x 5
    140kg x 3
    160kg x 1
    182.5kg x 1 PB
    Add reverse bands
    227.5kg x 3 rep pb

    Very pleased with this, starting strength flying up, when I benched 192.5kg my max on this was a dodgy 175kg so looking promising. 227.5kg triple felt light and moved ok, knew i'd done it though!

    Smith BNP

    40kg x 12
    60kg x 12
    80kg x 6

    Putting these back in as they work so well, Bradford presses were feeling awkward on this set up.

    Barbell Lateral Raise

    12.5kg x 15 rep pb
    15kg x 10 rep pb

    Turned my 10 rep pb into a 15 rep pb and established a new weight 10 rep max. Delts burning from these.

    Yellow Delt Machine

    70kg x 12 rep pb
    75kg x 8 rep pb

    70kg up from 8 reps to 12 and new 8 rep max using 75kg, delts really felt fried today.

    Wide Grip EZ Upright Rows

    70kg x 10 rep pb
    80kg x 6 rep pb

    10kg up and reps maintained on set 1 and a new bigger weight used for set 2.

    Standing Lean Forwards Pec Dec

    91kg x 13 rep pb
    98kg x 8 rep pb
    98kg x 8
    98kg x 8
    98kg x 8 + iso hold

    I love this movement, the standing up and leaning into the movement feels almost like a cable crossover set up and the burn in pecs is huge, log book smashed again, big increases in reps and weight. Iso hold at the end was horrendous.

    Chest Supported Rows

    50kg x 12 rep pb
    60kg x 6 rep pb

    Set up on these is perfect now and the effect on back is spot on, 4 rep increase on set 1 and new bigger weight ised for set 2. Back pumped massively, torn lat appears healed now, zero residual pain or issues.

    Hammer Grip Back Machine Row

    95kg x 15 rep pb
    111kg x 8 rep pb

    More increases..5 reps up on set 1 and a new bigger weight on set 2, lats feeling nicely pumped.

    Lying Bench Grip Pulldowns

    57.5kg x 12 rep pb
    60kg x 10 rep pb

    Love this movement and lat activation is huge, feels useful for bench too as exact same set up but rowing down. Weight up comfortably and awesome pumps.

    Incline Cable Flyes

    20kg x 30
    20kg x 30
    20kg x 30

    Quickly banged these out to flush the pecs with blood as I was running short on time, pump was intense.

    Job done. Another epic weeks training in the bag, destroyed log book each session.

    Training Monday then I am having a few days off, I may train later in the week in Devon or I may take the week off, not had a week off all year so no bad thing if I do, will play it by ear.

    No work for 2 weeks now :) Just have some client work to fit in but I don't class that as work...that's fun :)

    Vid...
     
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  11. Ox_

    Ox_ Full Member

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    Really not feeling training today, out of my routine and not drank enough but got a mish mashed session in. May get one more session in the end of the week but will see, I need a break without doubt so not too concerned.

    Session 1 - Modified

    Bench Press Week 6

    60kg x 10
    80kg x 10
    100kg x 10
    120kg x 5
    140kg x 2
    160kg x 1
    170kg x 3
    180kg x 1
    180kg x 1
    180kg x 1
    140kg x 3
    140kg x 3
    140kg x 3

    Moved ok for an off day I guess, another rep there on 170kg but not required today. 180's moved nicely enough and 140 was nice speed work. I may re run this week next time, depending how long I have time off.

    Vertical Bench Press

    120kg x 10 rep pb
    130kg x 6 rep pb

    Felt very very heavy but a rep up each set and pecs on fire.

    Standing Pec Dec

    98kg x 12 rep pb
    105kg x 8 rep pb

    Nice rep pb's this week and new higher weight on set 2 this session, burn in chest was very good, really like this variation.

    Dumbbell Side Laterals

    17kg x 25
    17kg x 25
    22kg x 12
    22kg x 12

    Off plan but wanted some delt work in as none tomorrow, huge burn in side delts.

    Close Grip EZ Preacher Curls

    37.5kg x 15
    45kg x 5

    Quick blitz on biceps again as none tomorrow.

    DV Extensions

    20kg x 13 rep pb
    20kg x 10

    Nice increase on last time and kept form very tight, triceps burning.

    Hammer Grip Yellow Back Machine

    111kg x 15 rep pb
    119kg x 8 rep pb

    Not due today but again wanted to get some work in, big increases on last time around comfortably. Injured lat now feeling 100%.

    Lying Leg Curls

    55kg x 15
    85kg x 8 rep pb
    85kg x 6

    Whole stack being repped nicely, reps up by 3 on set 1.

    Seated Calf Raises

    60kg x 6 wide stance rep pb
    60kg x 6 narrow
    60kg x 5 wide
    60kg x 5 narrow

    Nice controlled reps with a deep held stretch and contraction, calves pumped well.

    And that was that, main session done plus some other bits to tide me over. Unsure when next session will be, will play it by ear as heading to Devon tomorrow afternoon. A week of so off will most likely do me good but we'll see, may get one in the end of the week.

    Happy Christmas to all!

     
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  12. Ox_

    Ox_ Full Member

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    Ok a return to the iron, everything felt off and heavy, lack of proper hydration and diet no doubt having an effect but went well enough and I managed to start deadlifting again :

    Morning BW 1lb down on pre Christmas, how I don't know lol.

    Session 1

    Bench Press

    60kg x 10
    80kg x 10
    100kg x 10
    120kg x 5
    140kg x 3
    160kg x 1
    180kg x 1
    180kg x 1
    150kg x 3
    150kg x 3
    150kg x 3

    Was meant to be a double 180 today but not there in current condition, happy to do a few singles on a off day though. 150's were quick though, will repeat next week once back on track and do the double again.

    Reverse Band Deadlifts

    180kg x 5
    220kg x 5
    260kg x 5
    300kg x 5
    340kg x 1
    Speed
    260kg x 1
    260kg x 1
    260kg x 1
    260kg x 1
    260kg x 1
    260kg x 1
    260kg x 1
    260kg x 1

    Pleased with this, kept things light this week and will build back up, main thing is lat can handle it again so back on track. I will be pushing these hard, aim is 360kg x 5 and 400kg x 1 before I switch movements up. Upper back and hamstrings blew up from these.

    Standing Pec Dec

    101kg x 12 rep pb
    111kg x 8 rep pb

    Think these were the weights, doing it from memory as I don't have my log book to hand. My 8 rep pb became a 12 and I got a new 8 rep pb anyways. Chest burns from these, love this movment.

    Standing Cable Flyes + Band

    35kg + band x 12 rep pb
    37.5kg + band x 8 rep pb

    Awesome exercise this...the band adds a whole new twist and really overloads that top end, the contraction is huge.

    Seated Calf Raise - 10 second Muscle Rounds

    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3
    60kg x 3

    Lying Hamstring Curls - 10 second Muscle Rounds

    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3
    65kg x 3

    Some high intensity calf and hamstring work to finish proceedings off with, immense pumps and felt massively productive, will be doing more of these muscle rounds.

    Job done. Drove to Devon straight from gym, Session 2 either tomorrow or Monday, timings will be off this week but back to the grind in different gyms, will make a change.

     
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  13. Ox_

    Ox_ Full Member

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    Great final session of 2018 today...Training in Devon at different gym so a few exercises had to be changed but all good.

    Session 2

    Hack Squats

    40kg x 15
    80kg x 12
    100kg x 8
    120kg x 3

    I forget how brutal this hack is, so so tough but the quad activation is huge.

    Leg Extensions

    Pin 15 x 15
    Pin 15 x 15
    Pin 20 (stack) x 10
    Pin 20 (stack) x 10

    Another nice machine, feels very different to my usual one, pump was massive.

    Sissy Squats

    x 20
    x 20

    Never used one of these before and its awesome..but stupidly tough, very very painful.

    Smith Machine Seated Press

    60kg x 12
    80kg x 10
    100kg x 10
    120kg x 5 rep pb

    Felt heavy but strong, another very good quality machine, very smooth.

    Incline Bench Cable Cuff Side Raises

    10kg x 20
    15kg x 20
    15kg x 16

    Got some cuffs for Christmas and they are a game changer for this movement, so much better than having to hold handles, the focus and pump on side delts is just perfect, so glad I got them.

    Lying Side Cable Cuff Lateral

    15kg x 22
    15kg x 15

    Used the cuffs again and again so much better than these usually are holding a handle, pumps are nuts, i'd recommend anyone to get a pair of these things, just awesome.

    Hammer Strength Shoulder Press

    40kg x 25
    40kg x 25
    60kg x 18

    Added these in today as never have access to one of these, kept it light and repped out, after pre exhaustion the delts were wasted with these.

    Behind Back Cable Curls

    25kg x 15
    30kg x 20
    40kg x 8

    Lovely movement not done for a while, pumps from this movement are spot on.

    Hammer Grip Tricep Press On Back Machine

    20kg x 25
    40kg x 20
    60kg x 10

    These felt really good on this machine done like this, triceps almost isolated in a press version and caused huge fatigue.

    Pinwheel Curls

    35kg x 11 rep pb
    37.5kg x 6 rep pb

    These dumbbells are awesome, so so nice to use, quality kit. Weight and reps up on last time easily.

    Praying Pressdowns

    50kg x 30
    70kg x 20
    85kg x 10

    Oh yes, using my cuffs and messing around I found this gem...first time ever I think I've ever been able to do a pressdown with zero elbow pain! Love these and will be nailing these the coming months.

    Arm Blaster Reverse Dumbbell Curls

    10kg x 12
    12.5kg x 6

    Never used one of these before and I love it...will be buying one without doubt, be nice to try these with normal curls too but was shattered by this point, may try another day as down here a while. Forearms in bits from these, love them.

    And that was that, great session, no time limit and gym all to myself as it is closed today, really enjoyable.

    Session 3 in tomoz before razzing back up motorway to pick up my daughter :)

     
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  14. Ox_

    Ox_ Full Member

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    I trained yesterday and will be again tomorrow, will get 4 sessions in this week but probably not have time for my 5th session. Things back to normal Monday but progress has still been good this week, yesterdays session was really good...

    Session 3 - Gym to myself as private facility closed on New Years day..

    Some weights different from usual due to different machines...

    Low Incline Smith Machine Bench

    60kg x 10
    80kg x 10
    100kg x 10
    130kg x 12 rep pb
    140kg x 5
    160kg x 1 pb

    A very smooth smith and I was surprisingly strong, due to set up my feet were hard to stabilise on this set up so was even more surprised how strong these were. Nice increases.

    Incline Hammer Press

    80kg x 15
    120kg x 5
    100kg x 10

    Brutal machine, in my normal gym I was doing 140kg x 10! No way on this set up...this is better actually, chest activation was crazy, massive pumps from little weight.

    Pec Dec

    Pin 15 x 15
    Pin 18 x 10

    Another brutal machine, far tougher than my usual pec dec, the contractions it gave were bang on the money, chest in bits by this point already.

    Seated Cable Flyes With Cuffs

    25kg x 20
    35kg x 15
    45kg x 10

    These were awesome, almost like a pec dec with cables and all pressure though the cuffs not hands so could focus purely on chest activation, these cuffs are going to really help the coming months, recommend them to everyone.

    Hammer Rows

    80kg x 20
    120kg x 9
    140kg x 4
    120kg x 8
    100kg x 15

    Nice to bang some lat work out, lat feels 100% now and the pumps from this movement were huge, enjoyed getting back to them.

    Close Grip Pulldowns

    Pin 15 x 15
    Pin 18 x 6
    Pin 18 x 6

    Tough machine again, felt heavy with little weight, (stack went to pin 20), nice long ROM and slow, deliberate reps.

    Reverse Cable Crossover (With cuffs)

    15kg x 30
    20kg x 25
    25kg x 18

    Cuffs again make the movement so much better, pure rear delt focus and they really pumped up.

    Reverse Pec Dec

    Pin 10 x 15
    Pin 11 x 12
    Pin 11 x 8

    Wow, I wish I had this machine at usual gym, the way it contracts at the end was crazy, never ever been able to purely flex the rear delt but with this I could, rear delts sore today and 100% it was this movement, hits it in a way nothing ever has.

    Lying Leg Curls

    Pin 10 x 12
    Pin 10 x 10
    Pin 10 x 8
    Pin 8 x 10
    Pin 8 x 10
    Pin 8 x 8
    Pin 8 x 7
    Pin 5 x 20

    Damn another incredible machine. There is no let off as you lock the weight out, it almost intensifies, I had to stretch hams out after every set as they were cramped massively from the movement, hams in bits today.

    15 mins SSCV to finish as I had a little time still.

    Job done, Session 4 tomorrow then that will most likely be it until Monday when back in usual gym.
     
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  15. Ox_

    Ox_ Full Member

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    Session 4 - Quads, Arms, Calves

    Hack Squats

    40kg x 12
    80kg x 12
    100kg x 10 rep pb on this machine
    100kg x 10
    120kg x 5 rep pb on this machine
    120kg x 5 volume pb

    This machine is brutal, can barely use any weight and the effect on quads is huge, increases on earlier in the week.

    Sissy Squats

    12.5kg dumbbells x 12 rep pb
    17.5kg dumbbells x 6 rep pb
    17.5kg dumbbells x 6 rep pb
    17.5kg dumbbells x 6 rep pb
    17.5kg dumbbells x 6 rep pb volume pb

    These are bloody awesome, I want one of these little set ups to use often, quads left in bits, depth was very very deep.

    Arm Blaster EZ Curls

    20kg x 20
    40kg x 12
    50kg x 8
    50kg x 8 all default pbs

    I love this thing, makes your arms look bloody huge, I am going to get one of these to keep in my kit bag.

    EZ Drag Curls

    70kg x 20 rep pb
    90kg x 8 rep pb

    Big increases on a few weeks back, biceps in a mess from these, unreal pumps.

    Rope Hammer Curls

    45kg x 20
    65kg x 8 + iso contraction and slow negative to complete failure.

    Quick forearm blast to finish them off, biceps and forearms in tatters.

    Floor Press

    60kg x 10
    80kg x 10
    100kg x 10
    120kg x 13 rep pb
    140kg x 4
    160kg x 1
    120kg x 11

    Wanted to get a little heavy pressing again in this week so went with floor press with a horrible fat chrome bar...decent repping though, did these with legs raised in the air so stability being severely tested.

    DV Extensions

    15kg x 35
    20kg x 15
    25kg x 8
    drop
    20kg x 10
    drop
    15kg x 15

    Triceps thrashed, very smooth machine, felt sweet.

    Seated Calf Raises - 10 second muscle rounds

    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4
    60kg x 4

    Had to abort at set 10 as had a phone call from kids to come and pick them up from Pizza Hut [​IMG] decent increases on last time though and cracking calf pumps.

    Awesome quick session, will only be missing the one session this week but all bodyparts been hit at least once, some twice so i'll take it for this week :) Back to usual gym and usual movements next week.

    Video-

    still uploading...will be on my fb business page and probs IG.
     
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