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Messages - Joe

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1036
21-06-17

Chins
BW x 6, 6, 6

OHP
Bar x 6
35 x 4
45 x 5
50 x 3
57.5 x 1 [this was one hell of a grinder]
55 x 1 [meant to be three, heh]
50 x 3
47.5 x 5
45 x 5
42.5 x 5
40 x 9

Incline Bench
45 x 5
52.5 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 10, 10, 10, 10

SS1B Machine Dips
45 x 16
64 x 14
77 x 10, 10

SS2A Cable Lateral Raise
3.4 x 14, 14, 11, 10, 10

SS2B Facepulls
17 x 14, 14, 14, 14, 14 [changed the cable to be above my head and quite like this. A lot more trap involvement]

Hammer Curls
12 x 14, 12, 10

Notes

Fairly short and sweet. I liked the machine dips a lot, so shall be doing them in place of bodyweight dips for a while, since those can be rough on me.

Abs quite sore so I skipped today's ab stuff, which seems fine, no need to do it 5-days a week, especially the day before deadlifting.

Will probably reset OHP back 10% since that worked brilliantly last time and I much prefer being in the 3+ range to the horrible grinding 1-2 rep out on OHP.

Have been getting comments in the last 6 weeks or so about looking buff/hench/muscular, which is quite rewarding. Gonna keep pushing this bulk until I'm relatively content with strength (i.e. repping 60+kg on~OHP, ~100kg on bench, unsure on lower numbers due to change in movements recently).

1037
Solaris is the best sci-fi film.

1038
20-06-17

It's too hot, somebody fix this.

Elliptical ~5 mins

Front Squat
Bar x 8
40 x 5
60 x 2
67.5 x 5
77.5 x 3
85 x 4
80 x 3
77.5 x 3
72.5  3
67.5 x 5
62.5 x 5
60 x 7

Sumo Deadlift
60 x 5
75 x 5
90 x 3, 3, 3
Just fiddling about with form + trying it out. Will take some getting used too (particularly the thigh-arm interaction near lockout) but it was pain free and hit my adductors which is a pretty new feeling.

Reverse Lunge
24s x 10, 10, 8
Between front squats, deadlifts and holding a 24kg dumbbell in each hand for 20 reps of lunges my upper back was pretty sore

Leg Press
100 x 10
150 x 12, 12, 12

Leg Curl
41 x 12, 12, 11
32 x 8

Calf Press
134 x 10, 10, 8
107 x 16

Machine Preacher Curl
32 x 12
41 x 10, 9, 7
27 x 10

Cable Crunch
68 x 10
77 x 10
86 x 4
77 x 8, 8

Hanging Leg Raise
BW x 10
I will throw this in as the main ab movement on a future day.

Notes

First workout with l-citrulline. No idea if it had any effect but it was a good workout nevertheless. That stuff tastes vile, though, so will need to get used to it.

Leg workout with squats and deadlifts and no back pain  :headbang: :headbang: :headbang:

1039
19-06-17

It's so hot, was pretty sweaty just walking to the gym.

Cycle ~5 mins

Bench
Bar x 8
40 x 6
57.5 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 6 [missed 7th, I only rest about 90 seconds, so with a bit more could certainly have hit it i reckon]
57.5 x 8

SS1A Chins
BW x 4
+10 x 3
+20 x 2.5
+10 x 5, 5, 4, 4, 4

SS1B OHP
30 x 6
42.5 x 3, 5, 7, 4, 6, 8 [was really not expecting to hit this. OHP is growing so well]

DB Row
26 x 10, 10, 10

DB Incline
20 x 15, 13, 10 [form better yet!]

PJR Pullover
22 x 12, 12, 10

Cable Rope Curl
27 x 15
32 x 12, 12

Cable Upright Row
14 x 16
18 x 16
27 x 12
Really liked this. Didn't feel any shoulder issues, since I think the rope gives a good amount of freedom, and it was a nice + slightly different side-delt feeling to just raises.

Pallof Press
27 x 6, 6, 6+max hold
Probably a bit heavy

Notes

Happy with how bench and OHP went. Did not expect to only miss one rep between them.

Bought creatine and l-citrulline to try out. Creatine I expect to have a decent impact since I get basically none in my diet since I'm vegetarian. L-citrulline I'm a bit more dubious about but it's fairly cheap and well supported, and in the worst case the better pumps could be fun.

1040
16-06-17

Jogged to gym ~1 mile

Did some random light back stuff (rope pulldowns, cable rows) while waiting for the bench to be free.

Bench
40 x 6
55 x 4
65 x 5
72.5 x 3
80 x 3 [=kg +1 rep, no spotter touch at all, so potentially really +2 reps]
77.5 x 3
72.5 x 5
67.5  3
65 x 5
60 x 3
55 x 10

CGBP
50 x 3, 5, 7, 4, 6, 8

Lo-Hi Cable Flye
5.7 x 14
7.9 x 8
5.7 x 13, 13
3.4 x 18

Seated DB OHP
14 x 16, 14, 12

SS1A 1.5 Lateral Raise
6 x 7, 7, 7
4 x 12

SS1B Machine Rear Delt Flye
59 x 14
66 x 10, 10
59 x 12

SS2A DB Incline Curl
8 x 14, 13, 12, 9

SS2B L-Extension
8 x 13, 13, 12, 9

BB Wrist Curl
30 x 15, 14, 12

DB Reverse Wrist Curl
5 x 15, 14, 14

Pallof Press
14.7 x 8, 8, 8, 8+max hold

Incline DB Flye->Press->Iso hold at bottom position
12 x something, something, something
Didn't bother counting b/c complicated and I was lazy and this is just chest pump work for fun

Notes

Really good workout, energy high. Finally got 8+ hours of sleep, though I've been having 1 hr naps most days, so I've not been deprived overall, just in the mornings. I've been waking up earlier than I want to and I'm still having exam dreams, so sleep quality hasn't been great.

Will increase bench training max despite saying I'd only do that if I got 4 reps.  8)

Two rest days in a row now. Will be much appreciated.

Will experiment with sumo deadlifts as my main p-chain movement, as the more vertical back angle may keep lower back clear.

1041
15-06-17

Stationary bike ~10 mins

Front Squat
Bar x 8
40 x 5
60 x 3
67.5 x 5
75 x 3
82.5 x 4
77.5 x 3
70 x 3
60 x 6, 6
Pretty much free of back pain here, so shall stick w/ front squats for a while now

Back Extension
BW x 10
+12 x 7, 7, 7
BW x 20

Chins
BW x 10, 8, 7

Neutral+Medium Grip Cable Row
52 x 12, 12, 11
39 x 16
I get such a good trap pump from these

Neutral+Narrow Grip Lat Pulldowns
59 x 6
52 x 9, 8, 8
39 x 13

DB Seal Rows
12 x 12, 12, 12
Tried instead of shrugs, I like these more

Calf Press
100 x 8
127 x 12
134 x 8, 8, 8
100 x 15

Cable Crunch
32.9 x 18, 18, 16, 14

Notes

So I shall use front squats in place of back squats. Not sure what to do for hip dominant movement. I think RDLs were actually fine lower-back wise, so perhaps shall try them out as a main movement again next week.

1042
14-06-17

Jogged to gym ~1 mile

Chins
BW x 5, 5, 5

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 3 [+2.5kg, -2 reps]
52.5 x 3
50 x 3
45 x 5
42.5 x 5
40 x 5
37.5 x 9

BB Incline Bench
50 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 8, 8, 8, 8

SS1B Dips
BW x 11, 9, 8, 7

SS2A Cable Lateral Raises [experimented with cable in front, behind and between legs, not much preference]
3.4 x 12, 11, 10, 9, 8

SS2B Facepulls
17 x 12, 12, 12, 11
12.5 x 16

Hammer Curls
12 x 13, 11, 10

BB Wrist Curl
25 x 18, 16, 14

DB Reverse Curl
7 x 7, 7, 7 [was either this or 3kg, couldn't find anything in between]
3 x 20 [the burn]

Pallof Press
12.5 x 8, 8, 8, 8+max hold on last set

Notes

Continue to be pleased with OHP progress. Horizontal pressing has felt weak. Might reset back a bit unless if I don't hit 4+ reps on Friday.

1043
13-07-17

Squats
Bar x Lots
70 x 5
90 x 5
100 x 3
112.5 x 3 [definitely better depth than last week]
105 x 3
100 x 3
95 x 3
87.5 x 5

Called squats here and skipped RDLs because lower back feeling fucky in that same old spot on the lower right. More on this in the notes section.

Reverse Lunge
24 x 8, 8, 8 [slightly shorter steps resulted in a nice balance between quads and glutes]

Leg Press
100 x 12
130 x 10, 10, 10

Leg Curl
36 x 14, 12, 11 [much stricter than previously]

Calf Press
113 x 10
127 x 8, 8, 8
I have almost maxed out this machine, which is exciting

Cable Crunch
32.9 x 14
37.4 x 10
32.9 x 12, 12, 11

Bayesian Cable Curls
10.2 x 7, 7, 7

Notes

Have been getting occasional lower back twinge/pain from squats and deadlifts, but it was more consistent/a bit worse today. I am going to take a couple of weeks off of back squats and deadlifts. Front squats and RDLs have actually not caused issues/pain, so I will stick with them and see how that goes. I'm not a powerlifter and I'm not training for sports, so while squats+deadlifts are fun and great exercises they're not essential for my goals (get jacked/generally stronger) at the moment.

Going to be more judicious about ab/core work, maybe doing it nearly daily. Going to be more regular about warming up to squads/DLs, which certainly helps. I just get anxious doing that in a public gym because often it means I might end up having to wait around for a rack, but that's a small sacrifice to make to reduce injury chance.

1044
12-06-17

Jogged to gym ~1 mile

Bench
Bar x 10
40 x 6
55 x 8 [felt heavy]
65 x 6
72.5 x 4, 4, 3 [fuck]
67.5 x 5
65 x 5
60 x 6
55 x 8

SS1A Chins
BW x 5
+10 x 3
+20 x 2, 2, 2
+10 x 4, 3

SS1B OHP
40 x 3, 5, 7, 4, 6, 8 [pretty unexpectedly easy after how shit bench was]

DB Row
24 x 10, 10, 10

DB Incline Bench
20 x 13, 10, 9 [much better than last week, able to get the chest working properly here]

SS2A Cable Rope Curl
10.2 x 18
14.7 x 11, 11 [i love this]

SS2B Overhead Rope Extension
10.2 x 14, 12, 12 [though this is less wonderful than PJRs]

Notes

Bench really shitty. I guess I'm just not recovered since last session was just a couple of days ago. Toned down volume through the rest of the session. I think stress levels are probably still residually very high from exams and my sleep is still a bit fucked because of it.

Gonna stick to 20kg on incline bench until I'm hitting something like 3x20

1045
10-06-17

Pretty hungover this morning.

Jogged to gym ~1 miles

Bench
50 x 6
65 x 5
72.5 x 3
80 x 2 [Spotter touched on 2nd rep but I think I would have had it anyway. Will repeat the weight next week despite this]
77.5 x 3
72.5 x 5
67.5 x 3
65 x 5
60 x 3
55 x 9

CGBP
52.5 x 3, 5, 7, 4, 6
50 x 7 [ugh]

Seated DB OHP
14 x 14, 13, 10

SS1A 1.5 Style Lateral Raise
5 x 8, 8, 8

SS2B Machine Rear Delt Flye
52 x 16
59 x 11, 10

SS2A DB Incline Curl
7 x 14
8 x 9, 9, 7

SS2B L-Extension
8 x 11, 10, 8, 8

Low to High Cable Flye
5.7 x 13, 12, 12

Jogged home ~1 mile

Notes

Decent workout given the amount of drinking yesterday. Good to sweat all that shit out. Intra-workout endurance pretty shitty this week, which is hardly surprising!

1046
Congrats man. Finished up your masters degree? I have my finals next week and I'm not really looking forward to it. :uhcomeon:

Thanks dude, though it was just undergrad! Good luck with your finals too!

1047
i am a very drunk boy but at least i am a very drunk boy who won't have to do any exams for a long long time

1048
08-07-17

Everything is sore. Legs are totally fucked, really impacted this session.

Elliptical machine ~10 mins

Deadlift
70 x 5
90 x 3
110 x 5
120 x 3
135 x 1 [+2.5kg, -2 reps, blarg, just not recovered, will stick at this weight next week and will hopefully fly up]
127.5 x 3
120 x 3
115 x 3
107.5 x 3
100 x 8

Front Squat
50 x 3
65 x 3, 5, 7, 4, 6, 6 [legs still wrecked]

Chins
BW x 9, 7, 6 [this felt strong, at least]

Neutral+Medium Grip Cable Row
52 x 12, 10, 10
39 x 39

Narrow+Neutral Grip Pulldowns
52 x 8
45 x 10, 10, 10

Bentover DB Shrugs
22 x 12, 12, 12

Bayesian Cable Curl
7.9 x 8
5.7 x 12, 10

SS1A 45* Back Extension
BW x 20, 20, 20

SS1B Cable Crunch
30.6 x 16, 16, 16

Notes

Decent workout. Am pushing tomorrow's bench day until Saturday because I don't want to be tired fro ma workout before an exam (my last fucking exam!!!!!!). Also stressed about the UK election, ugh.

1049
Reminder to self to do cardio, lazy bastard. Also, I think I will aim to cut around when I can rep 2 plates on bench easily enough. At that point I should have enough mass to make me not look like a skeleton when lean.

1050
07-06-17

Chins
BW x 5, 5

OHP
Bar x 6
30 x 5
42.5 x 5
47.5 x 3
52.5 x 5 [Fuck yes! +2.5kg =reps, and +4 reps from last time I hit this weight! Estimated max >60kg! Woopwoop]
50 x 3
47.5 x 3
45 x 5
42.5 x 5
37.5 x 5
35 x 10

Incline Bench
35 x 6
45 x 5
55 x 3, 5
52.5 x 7, 4, 6, 7 [blarg]

SS1A Chest Supported Row
36 x 10, 10, 10, 10

SS1B Dips
BW x 10, 9, 8, 7

SS2A Facepulls
17 x 14, 14, 13, 12

SS2B Lateral Raise
7 x 12, 12, 10, 10

Hammer Curls [both arms at once rather than alternating]
12 x 12, 11, 10

BB Wrist Curl
15 x 16
20 x 18, 17, 15

DB Reverse Wrist Curl
4 x 12, 12, 12

Notes

Extremely happy with OHP progress. I'm still very sore from Monday and feeling a bit under recovered (not surprising given I jumped straight back in at high volume after over a week of doing nothing. This is why I think everything after the OHP was pretty weak. Recovery will improve after I get done with exams and get used to training again.

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