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  • Week 3

    Day1
    DB gob squat
    14 x 12 x 3

    DB OHP
    9 x 15 x 3

    DB 1-arm row
    19 x 15 x 3

    Planks - 3 sets @9


    Day 2
    DB Floor press
    17.75 x 12 x 3

    DB split squat
    10.25 x 15 x 3

    Pike push-up
    15 x 3

    V-ups - 3 sets @9


    Day 3
    DB RDL
    17.75 x 12 x 3

    DB bent over row
    16.5 x 15 x 3

    303 BW squat
    20 x 3

    Side planks - 3 sets @9

    Been throwing in sets of curls. oh extensions and push-ups here and there too on training days and days off for funs

    Comment


    • Week 4

      Day 1
      DB goblet sq
      15.25 x 12 x 5

      DB OHP
      11.5 x 15 x 3

      DB 1-arm row
      20.25 x 15 x 3

      PLanks 3 sets @9


      Day 2
      DB Floor press
      17.75 x 12 x 6

      2ct pause DB gob squat
      6.5 x 15 x 2

      Decline push-up
      12 + 15 x 2

      V-up - 3 x @9


      Day 3
      DB RDL
      19 x 12 x 5

      DB bent over row
      16.5 x 15 x 5

      303 BW squat
      20 x 3

      Side planks 3 x @9

      Comment


      • Week 5
        Day 1 (think this was 10/02/21..)

        2ct pause DB gob squat
        15.25 x 12
        16.5 x 12
        17.75 x 12

        DB floor press
        16.5 x 15
        17.75 x 15
        19 x 15

        DB bent over row
        16.5 x 15
        17.75 x 15
        19 x 15

        V-ups - 2 sets @9


        Day 2 (12/02/21)

        DB OHP
        14 x 12
        15.25 x 12

        DB Bulgarian Squat
        6.5 x 15
        7.75 x 15
        9 x 15

        Deficit BW pushups (on DBs)
        12 x 2
        15

        Sit-up - 2 x @9 (can't use weight on these yet..haven't done them in 10+ years I think..)

        Comment


        • 14/02

          DB DL
          19 x 12

          DB 1-arm row
          19 x 15

          Did some 303 BW squats (15 x 2) instead of bird-squats as the hip weren't playing along

          Might grab the naff bar and stands from storage not much room in the new gaff but might be nice to break up the monotony a little for now, not sure the door frames are up to the pull up bar though lol
          Last edited by monxoboyo; 02-16-2021, 09:17 AM.

          Comment


          • monxoboyo
            monxoboyo commented
            Editing a comment
            16/02
            Push-ups
            20 x 3
            Tempo ish BW squats - superset with pushups
            15 x 3

        • 17/02

          DB gob squat
          14 x 12 x 3

          DB floor press
          ~16.5 (cant remember lol) x 12 x 3

          DB bent over rows
          17.75 x 12 x 3

          Comment


          • 21/02

            DB OHP
            14 x 12 x 3

            DB Bulgarian split sq
            2.5 x 15
            5 x 15 x 2

            Deficit push-up on dumbbells
            12 x 3

            Sit-up
            15
            2.5 x 14 x 2

            Comment


            • 27/07

              Mid pin LB squat
              90 x 4
              92.5 x 4
              95 x 4

              Tng bench
              60 x 10
              62.5 x 10
              65 x 10

              RDL
              70 x 8
              72.5 x 8
              75 x 8

              Rope attach cable pushdown 3 x @8

              Comment


              • monxoboyo
                monxoboyo commented
                Editing a comment
                28/07
                Bike - [email protected]
                Lat pull - 41.3 x 15 x 2
                Leg raise - 15 x 3 + 12
                DB curl - 7 x 15 x 4 in 7m

            • 29/07

              OHP
              40 x 4
              42.5 x 4
              45 x 4

              303 leg press
              87.6 x 7
              97.6 x 7
              107.6 x 7

              Bent-over row (not pendlay)
              50 x 10
              52.5 x 10
              55 x 10

              Comment


              • monxoboyo
                monxoboyo commented
                Editing a comment
                30/07
                Treadmill - power-walk - 25mins
                Chins - 10 x 2
                Planks - 7mins
                Curl - 20 x 15 x 3
                Cable pushdown - 20.3 x 15 x 2 + 12

            • 01/08

              Deadlift
              105 x 4
              110 x 4
              115 x 4

              TNG Bench
              65 x 8
              67.5 x 8
              70 x 8

              Split squat
              30 x 10
              32.5 x 10
              35 x 10

              Comment


              • monxoboyo
                monxoboyo commented
                Editing a comment
                Finally hit a consistent week(ish) of gym training. Have been doing home workouts mainly but have been back in the gym sporadically since they re-opened here. Going to be mainly working on being consistent with gym attendance and trying to mitigate pain in lower right side whilst steadily building from there. Goals aren't going to be particularly strength-focused but it is always a welcome side-effect of course.
                I still have symptoms in right hip which have gravitated to the groin/ham and knee on the same side - I could not squat to or below parallel at all for some time during spring 21 and am still working on this.
                Am loosely following the beginner template with mods as I see fit/improvement with pain. This week was pretty decent symptom-wise possibly due to the reduction in volume compared to what I was trying to do (lower weight but still fairly high volume stuff..)
                I have struggled immensely with MH issues over the past 9 months (as I'm sure many have and worse..) and have a fair amount to work on still with some upcoming changes / challenges that will no doubt test. Want to build some consistent training back in as this always helps.
                BW currently ~160lbs - the lightest I have been in a decade.. not a flex mind I don't like it look gaunt and my clothes don't fit so will be looking to gain steadily as life permits.

            • 03/08

              300 mid-pin LB squat
              85 x 4
              87.5 x 4
              90 x 4 x 2 - good slight r/glute tightness but groin and knee felt fine, will see how this goes and lower pins if holding up

              TNG bench
              60 x 10
              62.5 x 10
              65 x 10 x 2 - was tempted to lower back to 62.5 for last set but actually took breaths between reps and it helped, keen to see where I can go with bench while lower body is in the toilet

              RDL (slight tempo on ecc)
              72.5 x 8
              75 x 8
              77.5 x 8

              Cable pushdown w/rope attach - 3 x 15 @8-9 - no idea what 'correct' form is for these

              Comment


              • 05/08

                OHP
                42.5 x 4
                45 x 4
                47.5 x 4 x 2

                303 split squat
                25 x 7
                27.5 x 7
                30 x 7 x 2

                Bent over row
                50 x 10
                52.5 x 10
                55 x 10 x 2

                Db kickbacks - 7.75 x 15 x 2

                V-Ups - 15/12/10

                This was a home workout with my rusty old cast iron setup (7kg bar..) the split squats were in lieu of pins/leg press in the gym, I tried warming up a regular 303 squat but knee started playing fuck so lighter splits it was..getting to like them tbf

                Comment


                • 09/08

                  Deadlift
                  110 x 4
                  112.5 x 4
                  115 x 4 x 2

                  TNG bench
                  60 x 10
                  62.5 x 10
                  65 x 10 x 2 - supposed to be 8s...nm

                  Leg press (machine)
                  100 x 10
                  107 x 10
                  110 x 10 x 2

                  Rope cable pushdown 3 x @8-9

                  Bit of right glute pain after and next day - not debilitating though, not keen on the LP machine as you get jammed up into a naff seated position but plate loaded was busy and wanted to get out. Remember confusing the bench rep schemes the first time I did this program lol

                  Comment


                  • 15/08

                    300 Tempo HB squat
                    82.5 x 4
                    85 x 4
                    87.5 x 4 - took a fair few warmups here but this the best squats have felt in a while..focused heavily on the three count descent and tightness, little sore in the hip today but knee seems ok

                    TNG bench
                    57.5 x 10
                    60 x 10
                    62.5 x 10

                    300 tempo RDL
                    60 x 8
                    62.5 x 8
                    65 x 8

                    Almost a week since last gym visit..have done bits and pieces in the house but is nowhere near enough

                    Comment


                    • 18/08

                      OHP
                      45 x 4
                      47.5 x 4
                      50 x 4

                      300 Leg press (plate loaded)
                      67.6 - 147.6 x 7 (every 10kg jump per set ) - felt pretty good was careful to tempo the eccentric - knees and hips ok after squats but groin / hamstring playing up, got a bit carried away with squats the other day I guess...back in go the pins..

                      Bent over row
                      50 x 10
                      52.5 x 10
                      55 x 10
                      57.5 x 10 (@9) - not sure whether to switch to Pendlay style

                      Cable rope pushdown
                      16 x 15 + 12 x 2

                      Comment

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