Shaker Weights, Yoga And The Ab Belt

Discussion in 'Training Logs' started by BeerGut, Jan 11, 2017.

  1. BeerGut

    BeerGut Full Member

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    front squats 60 kg 5x3
    seated db press 17.5 kg dbs 10x3
    rdl 62.5 kg 4x6
    chins ups -14 kg 8x3
    dips -14 kg 5x3
    db curls 3x10

    added 2.5 kg on front squats. had to take longer rest times and rest pause last rep on last couple of sets. will do this weight 2x times before adding weight. think i will stick to 5x3 for a bit as i am doing high rep leg press on other routine.

    had to do shoulders next as gym was busy. tried the 20 kg dbs but they were not going up! got 10 sets of 3 with reduced rest times, so not bad.

    added 2.5 kg on rdl.

    reduced assist on chins. did these later so didnt superset with dips.

    reduced assist on dips too. 5 sets felt enough as shoulders got blasted earlier.

    good sess!
     


  2. BeerGut

    BeerGut Full Member

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    The p was taken (away by fast typing!)
     
  3. BeerGut

    BeerGut Full Member

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    rowing machine 5km. 22.34 mins

    ab bike crunch 3x20

    kettlebell swings 12kg kb 3x20

    pretty savage session.
     
  4. BeerGut

    BeerGut Full Member

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    push press 52.5 kg 10x3
    deadlifts 90 kg 5x3
    chest press 50 kg 4x6
    seated row 52.5 kg 4x6
    leg press 100 kg 3x8
    db curls 4x10
    face pulls 3x15

    more weight on push presslast 2 sets were tough.

    added 2.5 kg on deadlifts.

    got 4x6 instead of 5x5 on chest press.

    added 2.5 kg on seated rows.

    added 5 kg on leg press. only 3 sets though.

    added in some face pulls as i seem to only have one rear delt!

    good session, sweating like a dog.
     
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  5. Dadbod

    Dadbod Full Member

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    The numbers are coming up nice.

    100kg deads are a milestone.
     
  6. BeerGut

    BeerGut Full Member

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    thanks. grip started to be an issue on deadlifts and rdl. might have to think about some chalk soon.
     
  7. BeerGut

    BeerGut Full Member

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    front squats 60 kg 5x3
    chins/dips -14 kg 8x3 each
    rdl 65kg 4x6
    seated db shoulder press 17.5 kg dbs 6x4
    db curls 3x10

    reduced rest periods on squats a bit. tough but slightly easier than last time - good depth though.

    supersetted chins/dips at this assist for first time. rest time between sets (not supersets) was 1 min.

    added 2.5 kg on rdl and could feel in hammies.

    first time getting 24 reps on shoulder press, although using an odd rep scheme.

    not a bad session. progress more on reduced rep times than anything.
     
  8. BeerGut

    BeerGut Full Member

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    push press 55 kg 6x3
    deadlift 90 kg 5x3
    chest press 52.5 kg 4x6
    leg press 100 kg 3x10
    row machine 57.5 kg 4x6
    db curls 3x10

    added 2.5 kg on push press and could feel it! needed a little more leg drive but my delts are aching in a good way. needed 2 mins rest time though.

    realised i missed the last rep on deads last due due to grip, so got one extra rep this week.

    added 2.5 kg on chest press. not easy but got all reps.

    added 2.5 kg on seated row. think i will need to increase reps on this. feels like rom will go down if i add weight too quick.

    got 2 extra reps per set on leg press, with some minor rest pauses.

    adding weight very slowly on db curls and i can see them getting bigger.

    another session of consistent progress!. cardio warrior tomorrow...
     
    Last edited: May 12, 2017
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  9. BeerGut

    BeerGut Full Member

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    rowing machine: 5 km

    treadmill walking 20 minutes

    not much time. going to slowly increase walking speed on treadmill
     
  10. BeerGut

    BeerGut Full Member

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    front squats 62.5 kg 5x3
    seated db press 17.5 kg dbs 5x5
    chins: -14 kg 3x5 (then pullups -41kg 2x5)
    RDL 67.5 kg 4x6
    dips -14 kg 3x5

    added weight on front quats but needed 3 mins rest time for last 3 sets - will try and redce this before adding weight again.

    had to do shoulder press next. got 5x5 instead of 6x4, so minor progress.

    got 3x5 on chins (did 8x3 last time). think i might swap over to assissted pullups for a bit.

    added 2.5 kg on rdl - carefully does it on this!

    got 3x5 dips, supersetted with db curls.
     
    Last edited: May 14, 2017
  11. BeerGut

    BeerGut Full Member

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    push press 55 kg 7x3
    deadlifts 92.5 kg 5x3
    chest press 55 kg 4x6
    leg press 100 kg 4x10
    seated row 60 kg 4x6
    db curls 3x10

    got an extra set on the push press and leg drive was slightly less.

    added 2.5 kg on deadifts. had to switch to mixed grip mid 2nd or 3rd set. the weight felt not too bad but my grip was the the issue. mixed grip feels a lot better.

    leg press was tough. lots of rest pausing towards the end but i guess thats what the machine is for.

    added weight on chest press. last rep was not my greatest moment but it still counts!

    added 2.5 kg on seated row and form felt a little better. didnt realise it was slightly off before.

    was sorely tempted to sack off the curls but summer is coming...
     
    Last edited: May 16, 2017
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  12. Dadbod

    Dadbod Full Member

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    Sounds like it's time to invest in some lifting straps. Just for the heavy sets.

    They really help, once you start thing about grip you can start to forget about form, which isn't good for deads.
     
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  13. BeerGut

    BeerGut Full Member

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    cardio warrior day:

    rowing machine 5km

    dreadmill walking: 20 mins, incline 5, speed 6 km/hr

    stepper 20 minutes, level 2
     
  14. BeerGut

    BeerGut Full Member

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    pull ups - 36 kg 4x6
    leg press 100 kg 4x10
    dips -14 kg 5x5
    rdl 70 kg 4x6
    seated db press 17.5 kg dbs 4x6
    hammer curls 3x8

    treadmill walking: incline 5.0, speed 6.5, time: 10 mins

    switched over to pullups for a bit. will reduce the assist next time.

    squat rack wasnt free and couldnt be bothered to wait today.

    dips were tough but got 5x5. should be ready to reduce the assist this month.

    added 2.5 kg on rdl. will do this a few more times but might get some straps for these.

    db press was hard as delts were aching from dips. didnt think id get all the reps on the last set but did.

    upped the weight on the hammer curls. think i will lower the weight and stick to db curls or just alternate.
     
  15. BeerGut

    BeerGut Full Member

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    rowing machine 5km

    thats it for today as going out later.

    knocked 2 seconds of my personal best and felt not too crappy after...

    weights tomorrow then cardio on sunday
     
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