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21/3

day 42

 

squats

 

oh press

1x5x25kg

1x2x30kg

5/5/4/3/2x35kg

 

deadlift

1x10x20kg

1x5x50kg

1x2x70kg

1x5x85kg

 

body weight dips

3x10

 

upright cable rows 5x3x40kg

 

tricep pull downs

15kg to failure

10kg to failure

5kg to failure

 

one more session to go with no squats, i cant fucking wait, presses werent good but still managed more than last time so its deload on monday to 30kg, not much so ill be back up in no time, deads were ok, i think theyre suffering from not doing squats. on a massive plus note i managed 3 sets of 10 body weight dips which im amazed at gonna have to add weight soon, not sure how big the rom was but i can work on that whilst i wait to get paid because the weight belt at the gym is leather. any one know where i can pick one up?

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24/03

day 43

 

bench

1x10x20kg

1x5x35

1x2x45

5x5x52.5

 

bent over row

1x10x20kg

1x5x35

1x2x45

4/4/4/4/4 50kg

 

lat pull downs

5x3x60kg

 

seated cable rows

5x3x50

 

bicep curls

15kg to failure

10kg to failure

5kg to failure

 

squats finally start on tuesday:) bench was awesome, new personal record, rows were a struggle probably from lack of sleep after doing a night shift.

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26/3

day 44

 

squats!!!!!!!!

1x10x20

1x5x40

1x2x65

5x5x75kg

 

overhead press

1x5x20

1x2x25

5x5x30kg

 

deadlift

1x4x50

1x2x70

1x5x90kg

 

body weight dips

3x12

 

upright cable rows

5x3x40kg

 

tricep rope pull downs

20kg to failure

15kg to failure

10kg to failure

5 kg to failure

 

Back in the rack:D couldn't be happier, I've deluded a few kilos just to get the feel of it back,I'm so god damn stoked that my thigh is better, felt so good having the bar back on my back.

 

presses were fine, its a de load so nothing special.

 

Deads are getting taxing again but were solid.

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28/03

day 45

 

sqats

1x10x20kg

1x5x40

1x2x60

5x5x77.5

 

bench

1x10x20kg

1x5x32.5

1x2x45

55kg 2/3/3/1/1

 

row

1x10x20

1x5x30

1x2x40

5x5x50

 

lat pull downs

5x3x65kg

 

seated cable rows

5x3x50kg

 

bicep curls

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

 

squats were difficult but amazing, didn't realise how much i missed them. bench was tough, felt really weak for some reason. finally nailed 50kg rows:).

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30/03

day 46

 

squats

twing in my thigh came back so i did leg presses

 

leg press

1x10x50kg

1x5x70

1x2x90

5x5x110

 

overhead press

1x8x20kg

1x5x27.5

5x5x32.5

 

deadlift

1x8x30kg

1x5x50

1x2x75

1x5x95

 

body weight dips

3x12

 

upright rows

5x3x40kg

 

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

 

im incenced about my leg, going to chat to the doctor about it, decided to do leg presses for now as my thigh felt fine and upped the weight to compensate, shoulder press was easy as expected, its the next weight iu struggled with so fingers crossed. deads were ok nervouse for wednesday as its my second attempt at 100kg :o.

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01/04

day 47

 

squats

no good

 

bench

1x10x20kg

1x5x30

1x2x40

55kg 3/3/3/2/2

 

row

1x10x20kg

1x5x30

1x2x40

52.5kg 4/4/4/4/4

 

worst training day so far, squats were dead before they began, the two weeks rest helped alot but just not enough, so im doing it again. bench was weak but its a new weight so im not surprised and no set of rows were complete because i couldnt completer the final reps with out breaking form. shamefully i didnt do any assistance work because my spirit was briken and i slunk off home with my tail between my legs.

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03/04

day 48

 

no squats

 

shoulder press

1x10x15kg

1x5x25

1x2x30

35kg 5/5/5/3/4

 

dead lift

1x10x40kg

1x5x60

1x2x80

1x5x100!!!!!!!!!!!!!!!! new pr finally got a lift into triple figures and got torn up hands to prove it:)

 

upright cable rows

50kg 2/3/2/2/1

 

overhead extensions

3x12x15kg

 

tricep rope pull downs(thought i might as well start recording how many i do

25kg to failure x6

20kg to failure x6

15kg to failure x7

10kg to failure x5

5kg to failure x 11

 

presses were a bit week but im getting there, finally nailled 100kg deads, so so so stoked, it killed me on the first rep, but after i alternated grip from the second it was really strong.

 

decided to stop doing dips as i dont think im strong enought to use full rom so im going to wait, did overhead extensions before doing the rope pull downs and my arms felt like they were dead, was absolutely awesome feeling.

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05/04

day 49

 

no squats

 

bench

1x10x20

1x5x32.5

1x2x47.5

55kg 2/3/2/2/2

 

row

1x10x20

1x5x30

1x2x45

5x5x52.5

 

bicep curls to failure

25kg

20

15

10

5

 

benching was poor, i think because i pushed my tris on wednesday(gonna rework my assistance work)

finally managed my rows, new pr

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09/04

day 50

 

no squats still

 

overhead press

1x8x20kg

1x5x25

1x2x30

35kg 5/5/5/4/5

 

deadlifts

1x10x20

1x5x60

1x2x80

1x3x105

 

under hand cable pull downs

5x3x60kg

 

upright rows

5x3x40kg

 

bicep curls to failure

30kg

25kg

20kg

15kg

10kg

5kg

 

still no squats but my leg is feeling majorly strong. shoulder presses were better than last time, ill nail the bastards next time. deads were amazing, only managed 3 but its all good .

 

shuffled around my assistance work as im trying to figure out what works best still, started the bicep curls from 30kg this time as im feeling stronger and it shows.

 

had my body fat and circumferences done again, my body fat % has gone up from 11.2 last month to just over 13 this month but i think last was too low.

3cm increase on chest,

1 cm increase on upper arm,

hips and waist the same

2 cm increase on thichs and thats even with out squats

 

and im finally back on the bike now so weather permitting ill be getting some serious miles in this month so next bf% test next month should see big differences:).

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12/04

day 51

 

 

leg press

1x5x75

1x5x100

1x5x120

1x5x130

 

bench press

1x8x20

1x5x30

1x2x40

5x5x47.5

 

bent over row

1x8x20

1x5x35

1x2x45

5x4x55

 

pull overs

3x8x25kg

 

seated cable rows

5x3x50kg

 

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

 

no squats but i gave leg presses ago as im finally back on my bike so i wanted to do some leg work, not a single twinge and blew my self away with the weight i was moving.

bench was easy as it was a deload.

rows were tough but i only failed on the last rep each set.

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one of the trainers at the gym has started to do caliper body fat tests and circumference measurements, so i treat my self once a month after pay day haha. my bike is my mistress:) all i can think about is her and im desperate to get out all the time. works busy as fuck at the minute so its hard, but got a nice 20 mile ride out planned on monday if the weathers good:), hows things with you?

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14/03

day 52

 

leg press

1x8x50

1x5x75

1x2x100

5x5x130kg

 

press

1x8x10

1x5x20

1x2x30

5x5x35

 

deadlift

1x8x35

1x5x65

1x2x90

1x5x105

 

underhand cable pull down

5x3x65

 

upright rows

5x3x45

 

bicep curls to failure

35kg

30

25

20

15

10

5

 

no squats but going for leg presses for the near future, impressed myself with 130kg to start with.

finally managed 35kg press:)

105kg deads:D new new pr, the last two reps were a little sloppy but my grip held out.

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16/04

day 53

 

 

leg press

1x8x70

1x5x100

1x5x120

5x5x135

 

bench press

1x8x20

1x5x30

1x2x40

5x5x50

 

bent over row

1x8x20

1x5x35

1x2x45

5x5x55

 

pull overs

3x8x25kg

 

seated cable rows

5x3x50kg

 

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

 

new leg press pr

bench was fine, still on a deload so no surprises there

new pr on barbell rows too, pretty sucessful session:) feeling like a beast lately

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14/03

day 52

 

leg press

1x8x75

1x5x100

1x2x125

5x5x140kg

 

press

1x8x20

1x5x25

1x2x32.5

3/4/4/3/3x37.5

 

deadlift

1x8x50

1x5x70

1x2x90

1x2x110

 

underhand cable pull down

5x3x65

 

upright rows

5x3x45

 

bicep curls to failure

35kg

30

25

20

15

10

5

 

really impressing my self with the leg presses

oh press, new target wasnt met but i was strong, so very happy with what i managed.

deadlifts weregood but bloody hard, ill nail it on monday.

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20/04

day 55

 

leg press

1x8x70

1x5x100

1x5x120

5x5x140

 

bench press

1x8x20

1x5x30

1x2x45

5/5/5/5/4x52.5

 

bent over row

1x8x20

1x5x30

1x2x45

5x5x57.5

 

pull overs

3x8x15kg

 

seated cable rows

5x3x55kg

 

tricep pull downs

25kg to failure

20kg to failure

15kg to failure

10kg to failure

5kg to failure

 

new leg press pr

bench was a bloody dissapointment, i really struggled on the last rep.

new pr on barbell rows too, pretty sucessful session:)

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14/03

day 52

 

press

1x8x10

1x5x20

1x2x30

5/5/5/3/2x37.5

 

deadlift

1x8x50

1x5x70

1x2x90

1x1x110

 

underhand cable pull down

5x3x70

 

upright rows

5x3x50

 

bicep curls to failure

35kg

30

25

20

15

10

5no leg presses today, im going to do them on bench days so i can save my legs for deadlifts

di amazingly better on oh press, will definitely own it next week

deadlifts were no good, only managed one, ill get there, may need a deload as 105kg were sketchy towards the last few reps, still not going to give up.

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