1006
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2017, 07:41:26 am »
19-07-17
Barbell Complex
Wide Grip Pullups
BW x 8, 8
OHP
Bar x 6
30 x 3
40 x 2
47.5 x 5
52.5 x 3
60 x 3 [+2.kg, = reps... FUCK YES! Huge/lifetime PR]
57.5 x 3
52.5 x 3
50 x 5
47.5 x 5
45 x 5
40 x 10
Incline Bench
40 x 6
50 x 6
60 x 3, 5, 7, 4, 6, 7
Chest Supported Row
45 x 10 [i actually quite dislike this tbh]
SS1A Dips
BW x 14, 12, 11, 10
SS1B Narrow+Neutral Grip Lat Pulldowns
59 x 10, 9
52 x 11, 10
1.5 Style Lateral Raise
7 x 8, 8, 8, 7
Lateral Raise Drop Set
8->6->4 x 13-12-11, 12-10-10 [my word this was painful]
Facepulls
12.5 x 18, 17, 16
10.2 x 16, 16, 16
Hammer Curls
14 x 15, 13, 11
Machine Preacher Curl
27 x 11, 10, 9
Bayesian Cable Curl
5.7 x 10
3.4 x 15, 15, 13
Flye->Press->Hold
12 x 10, 9
8 x 15
Rear Delt Flyes Burnout
8->4->2 x lots-lots-lots, lots-lots-lots
Notes
Didn't sleep well last night so I went against my usual principles and took ~200mg of caffeine since this is my last workout for about a week. Fucking overjoyed with that OHP top set. I was really not expecting to get more than 2 reps.
Also pleased that my chin "baseline" not too hard but not too easy set is at 8 reps now. Progressing well there.
Chucked in a ton of random volume. I will probably be rather sore tomorrow (my legs are dead today from yesterday).
Barbell Complex
Wide Grip Pullups
BW x 8, 8
OHP
Bar x 6
30 x 3
40 x 2
47.5 x 5
52.5 x 3
60 x 3 [+2.kg, = reps... FUCK YES! Huge/lifetime PR]

57.5 x 3
52.5 x 3
50 x 5
47.5 x 5
45 x 5
40 x 10
Incline Bench
40 x 6
50 x 6
60 x 3, 5, 7, 4, 6, 7
Chest Supported Row
45 x 10 [i actually quite dislike this tbh]
SS1A Dips
BW x 14, 12, 11, 10
SS1B Narrow+Neutral Grip Lat Pulldowns
59 x 10, 9
52 x 11, 10
1.5 Style Lateral Raise
7 x 8, 8, 8, 7
Lateral Raise Drop Set
8->6->4 x 13-12-11, 12-10-10 [my word this was painful]
Facepulls
12.5 x 18, 17, 16
10.2 x 16, 16, 16
Hammer Curls
14 x 15, 13, 11
Machine Preacher Curl
27 x 11, 10, 9
Bayesian Cable Curl
5.7 x 10
3.4 x 15, 15, 13
Flye->Press->Hold
12 x 10, 9
8 x 15
Rear Delt Flyes Burnout
8->4->2 x lots-lots-lots, lots-lots-lots
Notes
Didn't sleep well last night so I went against my usual principles and took ~200mg of caffeine since this is my last workout for about a week. Fucking overjoyed with that OHP top set. I was really not expecting to get more than 2 reps.
Also pleased that my chin "baseline" not too hard but not too easy set is at 8 reps now. Progressing well there.
Chucked in a ton of random volume. I will probably be rather sore tomorrow (my legs are dead today from yesterday).