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Author Topic: Raptor's log  (Read 313073 times)

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Raptor

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Re: Raptor's log
« Reply #150 on: October 08, 2024, 09:11:05 am »
+1
Gym work 4:

High bar squats:

20x10
20x10
60x10
60x10
60x10

Bench press:

20x10
40x10
50x10
50x8

Cable kickbacks:

20x15

Leg extensions:

72x10

Leg curls:

72x10

Bodyweight: 91.6 kg (+0.2 kg)
Sleep length&rating: 7h40m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 14:21-14:59/38 min

Comments:

First squats in more than a month. Went with high bar. Felt somewhat difficult and some pressure on my neck. Again, felt exhausted quickly.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #151 on: October 14, 2024, 01:44:06 pm »
0
Gym work 4:

Leg press (narrow stance):

40x20
80x20
125x15
125x15
125x15

Bench press:

20x10
40x10
50x9 (stopped due to thoracic back pain)

Cable kickbacks:

25x15
40x15
40x15

Leg extensions:

64x15

Leg curls:

64x15

Bodyweight: 92.6 kg (+1 kg)
Sleep length&rating: 7h30m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:00-14:36/36 min

Comments:

Neck and thoracic pain is back. Doing bench presses seems to aggrave it and I felt terrible in the entire body after my first set with just 50 kg.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #152 on: October 16, 2024, 11:57:17 am »
+1
Gym work 5:

Dumbbell Bulgarian split squats:

40x10
40x10

A bunch of lat pulls:

48x12
48x12
48x12 (focus on slow, long TUT)

One-leg landmine deadlifts:

15x10
15x10

Landmine push press + twists:

15x10+15x10
15x10+15x10

Ab machine crunches:

48x10
64x10

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 7h7m, 3/5
Exhaustion level: 8/10
Time of day/spent at gym: 17:56-18:47/51 min

Comments:

A good workout. Went with dumbbell BSSs to not load the back that much. Will see how bad neck pain is after doing the landmine push presses.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #153 on: October 18, 2024, 04:03:21 pm »
0
Gym work 6:

One-leg landmine deadlift:

barx10
20x10
20x10
20x10

Triceps pulldowns:

20x12
20x8
15x6
10x6 (very weak, my triceps just run out of gas immediately)

Cable kickbacks:

30x15
30x15

Leg extensions:

48x15
48x15

Leg curls:

48x15

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:09-14:54/44 min

5.43 km walk (58:51)

Comments:

Pretty good workout, although incredibly weak triceps. Quads and triceps have always been weak, whereas hamstrings and biceps have always been strong.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #154 on: October 23, 2024, 09:52:55 am »
0
Gym work 5:

Dumbbell Bulgarian split squats:

60x10
60x10

Leg extensions:

48x10
56x10
72x10

Leg curls:

48x10
56x10
72x10

A bunch of lat pulls:

48x10 (front, narrow grip to chest)
48x10 (very wide grip to back of head)
48x10 (wide grip to back of head)
48x10 (up, narrow grip to chest)

Ab machine crunches:

72x10
72x10

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 8h30m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 15:13-15:50/37 min

Comments:

Surprisingly strong BSS. First time using 30 kg dumbbells in years. Right leg much weaker than left leg. The lat pulls to back of head caused me neck and head pain, shortly after. Will only use pulls to chest from now on. Was able to do 2 pistol squats on my left leg with a 10 kg plate held in front of me, despite the previously done BSS.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #155 on: October 25, 2024, 09:29:43 am »
0
Gym work 6 (Landmine day):

Landmine lumberjack squats:

20x10
25x10
40x10

Landmine standing push press:

15x10
15x10 (difficult)

Landmine rows:

25x10
40x10 (felt super easy)

Landmine one-leg deadlift:

15x10
25x10 (felt easy)

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 15:30-15:20/50 min

Comments:

A great workout, always loved landmine workouts, the entire body feels engaged.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #156 on: October 29, 2024, 10:02:25 am »
0
Gym work 7 (traditional strength training day):

Dumbbell Bulgarian split squats:

55x8
55x8

Triceps pulldowns (V grip):

20x10
30x10
30x10 (good)

RDL:

50x10
80x8
80x8 (risky, will see how my back reacts to this)

Leg extensions (with toes pointed out):

56x10
64x10
64x10

Leg curls:

56x10
64x10
64x10

Cable lat pulls (V grip):

32x10 (very easy)
48x10 (very easy)
64x10 (easy)

Some kinetotherapy exercises

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 1:20-9:30 - 8h10m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:08-15:02/54 min

Comments:

Did BSS with 27.5 kg dumbbells this time but I was a bit tired. Also did RDLs, which is risky with my back condition. Will see how my back reacts to this tomorrow, as it gets worse in the next days after the workout day itself. Workout felt really good.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #157 on: October 31, 2024, 04:46:45 pm »
+1
Gym work 8 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

15x10
15x10

Landmine rows:

15x10
30x10
45x6

Landmine one-leg deadlift:

30x8
30x8

Kinetotherapy exercises

Bodyweight: 92.6 kg (+0.4 kg)
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 15:20-16:06/46 min

Comments:

Again, a good landmine workout.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #158 on: November 02, 2024, 02:36:04 pm »
+1
Went in the park and played some 90 minutes of 3 on 3. After a few games, went to the short rim (2.92m) and did a standing VJ dunk on it with a volleyball.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #159 on: November 04, 2024, 09:05:50 am »
0
Gym work 9 (traditional strength training day):

High bar squat:

20x8
50x8
70x8
70x8
70x8

Triceps pulldowns (V grip):

30x10
30x10
30x10
30x10

RDL:

60x8
80x8
80x8
80x8

Cable lat pulls (V grip):

80x8
80x8

Bodyweight: 92.5 kg (+0.3 kg)
Sleep length&rating: 2:40-10:10 - 7h30m, 3/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:42-15:19/37 min

Comments:

Tried high bar squats today and will see how my neck reacts. Also did RDLs.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #160 on: November 08, 2024, 07:44:40 am »
0
Gym work 10 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

15x10
20x10

Landmine rows:

30x10, 30x10 (one handed)

Landmine one-leg deadlift:

30x8
35x5 (too much weight for my grip strength)

Landmine anti-rotations + Russian twists:

10x10
10x10

Kinetotherapy exercises

Bodyweight: 91.7 kg (-0.9 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:56-15:50/54 min

Comments:

Good workout, although I'm kind of reaching a limit in what I can hold in my hand when doing the one-leg deadlifts.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #161 on: November 08, 2024, 11:02:51 am »
0
Gym work 9 (traditional strength training day):

Bench press:

20x10
40x5
60x6
60x5
60x4 (weak)

Chinups:

3
3
3

High bar squat:

20x8
50x8
80x8
80x5
80x5

RDL:

50x8
80x8
100x8
100x8
80x5

Leg curls:

80x10
80x8

Bodyweight: 91.7 kg (-0.8 kg)
Sleep length&rating: 2:10-10:10 - 8h, 5/5
Exhaustion level: 8/10
Time of day/spent at gym: 15:19-16:16/57 min

Comments:

Did a lot of stuff with potential to upset my back. Will see how it reacts.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #162 on: November 11, 2024, 06:18:59 pm »
0
Gym work 12 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

DND

Landmine one-leg deadlift:

30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.5 kg (-0.2 kg)
Sleep length&rating: 7h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:30-14:56/26 min

Comments:

Had to rush the workout due to a meeting. Still, did some good work.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #163 on: November 13, 2024, 09:27:12 am »
0
Gym work 11 (traditional strength training day):

High bar squat:

20x6
50x6
70x6
90x6
90x6
90x6 (difficult last rep)

Bench press:

20x6
40x6
60x6
60x6
60x5 (better than last time)

RDL (with touch-go on aerobic box):

60x6
80x6
100x6
100x6

Leg extensions:

64x10
64x10

Leg curls:

64x10
64x10

Chinups:

5

Bodyweight: 91.8 kg (+0.1 kg)
Sleep length&rating: 1:50-10:10 - 8h20m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:35-15:22/47 min

Comments:

Did some high bar squats, form was good, but they were systemically tiring. Will see how my neck reacts. Weirdly, it's better after my workout and worse later on.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Raptor's log
« Reply #164 on: November 15, 2024, 09:22:49 am »
0
Gym work 13 (Landmine day):

Landmine lumberjack squats:

20x10
30x10
30x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

15x10

Landmine one-leg deadlift:

30x8
30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.8 kg (+0.3 kg)
Sleep length&rating: 7h50m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:04-14:52/48 min

Comments:

Good landmine workout, but more tiring than usual. I feel overtrained/not rested enough. Will focus on recovery for the next few days.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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