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s5/2

day 33

 

squats

 

bench

45kg

row

40kg

 

didnt do squats today as my inner left thigh isnt feeling great, there are now no 1.25kg plates at the gym cos some meat head broke then so i could only do 45kg benching but it felt a lot stronger than last time and rows were feeling really strong

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yeah did shoulder presses and reads as still not feeling great with my thigh for squats, missing them like fuck though, going away till monday tomorrow so will have no choice but to rest and will make sure i come back stronger than ever, hows yours going?

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03/03

day 35

squats

80kg

1-2-2-2-2

bench 45

row

42.5

 

i dont know if its because ive had a few days off training or because ive got a slight lower back twinge but i bottomed out big time on my squats, didnt go up on weight with bench because my confidence was down from squats and wanted one more solid session with 45kg, rows were a pretty awesome finish to a crappy session.

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07/03

day 36

 

squats

1x12 20kg

1x6 40kg

1x2 60 kg

5x5 80kg pr

 

shoulder press

1x8 20kg

1x3 27.5kg

5x5 32.5kg pr

 

deadlift

1x5 40kg

1x5 52.5kg

1x5 65kg

 

Leg Press

1x5 85kg

1x5 90kg

1x5 95kg

 

Upright Barbell Row

5x5 25kg

 

felt like a god damn bear today form was spot on across the board and my lifts sky rocketed as a result:). made two new personal records and felt like a king. the worries i had after mondays debacle have been well and truly blown out of the water. this is the best ive ever felt.

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After the past week of being away and that piss poor session on Monday I was feeling crap about it all but yesterday and the beautiful beautiful aches this morning, I'm high as a kite and ready to tear shit down, how's things with you man? Good I hope

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09/03

day 38

 

squats

20kg 1x10

40kg 1x5

60kg 1x2

 

bench

20kg 1x10

30kg 1x5

42.5kg 1x2

47.5 5x5

 

row

20 1x10

30 1x5

35 1x2

45 5x5

 

lat pull downs

60kg 3x5

 

i think i over did it on thursday, after my warm up sets on squats i really didnt feel up to it so im having a week off to let my inner thigh rest, dissapointing but necessary, bench and rows are new pr so thats 4 pr broken this week:) and im up 10kg of muscle in 4 months.

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11/03

day 39

 

no squats

 

shoulder press

20kg 1x10

25 1x5

30 1x2

35

3/2/2/2/2

 

deadlift

20kg 1x10

40 1x5

60 1x2

75 1x5

 

dips

1/1/4

 

up right rows

20kg

3/3/3/3/3

 

first day of no squats , struggled with shoulder presses maybe because ive upped the weight or maybe because im not rired up after my squats. deads were good but there was a twinge in my thigh(might have to stop leg work completely for a while thought id try dips again as i had extra time and surprised my self on the third set( lack of confidence oon the first two maybe) and upright rows to assist with shoulder presses.

 

instead of using the inacurate body fat scales at the gym they have finally invested in a set of calipers and the amazing news is im 11.2% and not 14.2% as i thought:) best diet ever haha.

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14/03

day 40

 

bench

20kg 1x10

30kg 1x5

40kg 1x2

50kg 5x5 pr

 

row

20kg 1x10

30kg 1x5

40kg 1x2

47.5kg 5/5/5/4/3

 

lat pull downs

50kg 5x3

 

seated cable rows

40kg 5x3

 

went in with trepardations about my bench seeing as last time i maxed out i tore up my shoulder but 50kg was easy as anything, i had to sheck the plates twice because it didnt feel heavy enough rows were tough towards the end so i thought id add in some extra back work as it feels like the part of me thats lagging behing

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16/03

day 40

 

oh press

20kg 1x10

25kg 1x5

30kg 1x2

35kg 5/4/3/2/3

 

deads

20kg 1x10

40kg 1x5

60kg 1x2

80kg 1x5

 

body weight dips

5/4/4

 

upright rows

35kg 5x3

 

tricep pull downs

15kg to failure

10kg to failure

5 kg to faiure

 

yeah im gonna give my thight another week just to be safe but its feeling alot better.

ive decided to add in some tricep work on even days and bicep on odds, gotta look good for summer plus itll help with my bench and bent over rows

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19/3

day 41

 

bench

1x10 20kg

1x5 35kg

1x2 45kg

5/4/4/4/4 52.5 kg

 

bent over row

1x10 20kg

1x5 30 kg

1x2 42.5 kg

5x5 47.5kg

 

lat pull downs

5x3 55kg

 

seated cable rows

5x3 45kg

 

bicep curls

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5 kg to failure

 

still no squats but my legs are feeling mighty strong so hopefully Monday. bench was good, managed the first set, unfortunately failed the last rep of set 2 and had to employ the roll down of shame haha and got a spot on the last three sets so didnt inclue the last rep. bent over rows were good, no movement in my torso at all so feeling good.

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