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  • 21/06

    303 DL
    70 x 6
    75 x 6
    80 x 6
    85 x 6 - some larger jumps here, so far so good..

    OHP
    42.5 x 6 x 2
    45 x 6 - last set best by far..need to pay a bit more attention to warm-up / rest time and initial weight selection RPEs a bit more as the first set ends up being a little fatigued after charging through warm-ups but after the first or second rest am good to go a bit heavier

    DBBP
    24 x 6
    26 x 6
    28 x 6
    30 x 6

    3-2-3 LBBS
    35 x 6
    37.5 x 6
    40 x 6
    42.5 x 6

    Comment


    • monxoboyo
      monxoboyo commented
      Editing a comment
      22/06
      Bike - 30mins
      Seated cable row - 47.3 x 12 x 2 / 45 x 12
      Crunch - 1.25 x 12 x 2 / 10 / 9
      Machine curl - 16 x 12 / 18 x 12 / 17 x 12 / 16 x 12
      Machine pushdown - 54 x 15 / 59 x 12 x 3 - not sure am using this correctly

  • 24/06

    303 HB squat
    60 x 6
    65 x 6
    67.5 x 6
    70 x 6 - starting to find some momentum here

    TNGBP
    77.5 x 3
    62.5 x 5 x 4

    Incline DBBP
    20 x 6
    22 x 6
    24 x 6
    26 x 6

    303 step up
    R - 0 x 6 / 5 x 6 / 7.5 x 6 / 10 x 6 / 12.5 x 6
    L - 5 x 6 / 7.5 x 6 / 10 x 6 / 12.5 x 6 / 15 x 6

    Treadmill
    25mins brisk pace - trying to increase steps / cardio

    Comment


    • monxoboyo
      monxoboyo commented
      Editing a comment
      25/06
      Bike - 30mins
      Lat pull - 45 x 12 x 2 / 47.3 x 12
      Hanging knee raise - 12 x 2 / Elevated (dip) knee raise - 12 x 2 - finding anything hanging quite tough on the shoulders atm so switched
      DB curl - 9 x 12 x 3 / 8 x 12
      Lying EZ bar extension - 10 x 12 / 15 x 12 / 20 x 11 / 15 x 12 - yeah no idea what I'm doing here or how much the bar weighs..

      Nice to be back in the old gym for a bit - new one unexpectedly closed..had a big storm so maybe a leak or something..no info online and still says open!

  • 26/06

    303 HB mid-pin squat
    67.5 x 6
    70 x 6
    72.5 x 6
    75 x 6

    Incline BP
    60 x 8
    55 x 8 x 2 - top set was an overshoot

    DBOHP
    16 x 6
    18 x 6
    20 x 6
    22 x 6 - might need to pull back on these - shoulder quite sore as I type and getting tricky to get into start position!

    303 DBBSS
    12 x 6
    20 x 6
    24 x 6
    28 x 6 - lol didn't quite account for the 2kg jumps with each standard DB..weren't too bad though

    Treadmill
    25mins brisk + 5mins warm-up - 6.5 - 7 speed (whatever the speed is)

    Trying to cram sessions in a little this week as away for four days at end of week with no access to training resources. Need to not get to carried away with slamming weight up now am on the 6's
    Last edited by monxoboyo; 06-28-2022, 09:30 AM.

    Comment


    • monxoboyo
      monxoboyo commented
      Editing a comment
      27/06
      Bike - 30mins - ~15k fairly quick pace
      One arm machine row - 38 x 12 x 3
      Plank - 7mins - 5kg x 1 / 10kg x 2
      Rope curl - 27 x 15 / 32 x 12 x 3 - weight wildly inaccurate on this stack am thinking
      Single arm pushdown - 11 x 10 / 9 x 12 x 3

    • monxoboyo
      monxoboyo commented
      Editing a comment
      29/06
      Bike - 30mins
      Close grip pulldown - 45 x 12 x 2 / 47 x 13
      Crunch - 1.25 x 12 x 3 (7mins)
      DB curls - 9 x 12 x 3 / 8 x 12
      Rope pushdown - 16 x 12 x 4

      Missed a session yesterday so decided to go ahead with a GPP session as will be restarting the previous week after this long (and off-track..) a break

  • 06/07

    303 LB pin squat
    65 x 6
    67.5 x 6
    70 x 6
    72.5 x 6 - shoulda stuck to HB here really

    Incline bench
    55 x 8
    52.5 x 8

    DBOHP
    14 x 6
    16 x 6
    18 x 6
    20 x 6

    303 DBBSS
    10 x 6
    12.5 x 6
    15 x 6
    20 x 6

    Rough session first training in over a week following a fun but heavy 4-day weekend, coulda done without it but WYGD? not live? Reset to previous completed week which is pretty much the same prescription as the week I was on anyway. Knees are feeling good I must say so hoping they hold during the RTS section and that the groin/ham thing doesn't get worse otherwise I can see another template purchase coming up lol
    Last edited by monxoboyo; 07-07-2022, 07:52 AM.

    Comment


    • monxoboyo
      monxoboyo commented
      Editing a comment
      10/07
      Bike - 30mins
      Lat pulldown - 41.3 x 13 x 2 / 14 x 1
      Crunch - 1.25 x 15/12/10/8 (7mins)
      Cable pushdown - 20.3 x 12 x 4
      DB curl - 8 x 15 / 9 x 12 x 2 / 8 x 12 - wow.. looks like am averaging two workouts a week atm... :/

  • 11/07

    303 DL
    65 x 6
    70 x 6
    77.5 x 6
    82.5 x 6

    OHP
    42.5 x 6 x 3

    DBBP
    22 x 6
    24 x 6
    26 x 6
    28 x 6

    323 HB/Squat
    30 x 6
    35 x 6
    37.5 x 6
    40 x 6 - pushed this a little tbh - some knee pain on right side...

    Comment


    • monxoboyo
      monxoboyo commented
      Editing a comment
      12/07
      Bike - 35mins
      Seated cable row - 45 x 13 x 2 / x 12
      Plank - 7mins w/10kg
      Rope pushdowns - 18 x 12 / 16 x 12 x 3
      Hammer curls - 10 x 12 x 3 / 7.5 x 13 (superset w/pushdowns)

  • 13/07

    303 HBBS
    60 x 6
    62.5 x 6
    65 x 6
    67.5 x 6

    TNGBP
    75 x 3
    60 x 5 x 4

    Incline DBBP
    20 x 6
    22 x 6
    24 x 6
    26 x 6

    303 step ups
    last sets - 10 x 6 - right and 15 x 6 left..can't be arsed writing all these out, awful as ever least favourite atm for sure

    Comment


    • 18/07

      300 mid pin HBBS
      65 x 10
      67.5 x 10
      70 x 10

      Incline Bench
      55 x 8
      52.5 x 8 x 2

      300 RDL
      45 x 12
      47.5 x 12
      50 x 12

      DBOHP
      14 x 6
      16 x 6
      18 x 6
      20 x 6

      300 Abductor machine
      18 x 15
      20 x 15
      23 x 15
      25 x 15

      Trying a slightly new approach as am never gonna sort my knee issues without addressing the hip / groin thing also..hey it's my training to fuck up alright

      Comment


      • 20/7

        TNGBP
        65 x 5
        67.5 x 5
        70 x 5

        300 Leg press
        105 x 12
        110 x 12
        115 x 12 (some high pin HB squats to warm up while waiting)

        Incline BP
        40 x 18 / 5 x 5 / 4 x 3 / 3 - haven't done myoreps in years, need a bit of practice but still fun

        300 adduction machine
        14 x 15
        18 x 15
        20 x 15
        23 x 15

        Comment


        • 23/7

          300 Trap bar DL (short ROM handles)
          68 x 10
          73 x 10
          75.5 x 10 - first time really using this so a fair few warm-up sets also

          OHP
          37.5 x 6
          40 x 6
          42.5 x 6

          Machine row
          41 x 19 / 5 x 7
          42 x 5 x 3
          43 x 5 x 3 - got these wrong..supposed to be myoreps but showed no signs of slowing down, will adjust exercise next time I think

          Machine tri extensions
          36 x 15
          38 x 15.2 x 3 - strange machine this...only used as the ham curl machine was busy and it was next to the row one I'd failed on

          300 Machine Hip Thrust
          22.7 x 15
          27.7 x 15
          30.2 x 15
          32.7 x 15 - gave up waiting for the ham curl machine and jumped on this cumbersome thing for the first time doing these ever instead..empty cam is 22.7 apparently and holy crap they are actually brutal...serious butt DOMS as I type...always shunned this ridiculous looking exercise before but reckon I will be coming back...yep I'm a hypocrite..
          Last edited by monxoboyo; 07-25-2022, 12:54 PM.

          Comment


          • monxoboyo
            monxoboyo commented
            Editing a comment
            24/7
            Bike - 30mins LISS - ~9miles av.75RPM, 8 resistance
            300 reverse nordics - BW x 15 / 2.5 x 15 / 3.75 x 15 / 5 x 15
            Crunch - 1.25 x 15 / 2.5 x 12 / 10 x 2
            Rope cable curl - 14.7 x 12 / 13 x 3
            Single arm cable pushdown - 7.9 x 12 x 3 - superset with curls

        • 25/07

          300 mid pin HB squat
          65 x 10
          67.5 x 10
          70 x 10 x 2

          2ct pause bench
          55 x 8
          57.5 x 8
          60 x 8

          300 RDL
          40 x 12
          45 x 12
          47.5 x 12
          50 x 12

          300 abductor machine
          23 x 15
          25.3 x 15
          27 x 15
          28.1 x 15 x 2

          Comment


          • 27/07

            TNGBP
            72.5 x 5
            62.5 x 5 x 3

            300 leg press
            125 x 12
            135 x 12
            145 x 12
            150 x 12 - still playing around with stance / positioning on these

            Incline bench
            45 x 15 / 5 x 3 / 4 x 5 / 3

            300 adduction machine
            15 x 15
            19 x 15
            25 x 15 x 2

            Comment


            • monxoboyo
              monxoboyo commented
              Editing a comment
              28/07
              Bike - 30mins
              Lat pulldown - 45 x 14 / 12 x 2
              300 leg raise - 15 / 14 / 12 x 2 (7mins)
              Cable pushdown - 20 x 12 x 3
              DB curl - 9 x 12 x 3 (superset w/pushdowns)

          • 30/07

            300 Trap bar DL
            68 x 10
            73 x 10
            75.5 x 10
            68 x 10 - this was a disaster...big right knee pain during the top set so brought back down a little to complete, I left the gym after this as was feeling shitty and feel even worse as I type now.. too much drinking of late think I've fucked myself up tbh

            DB curl
            8 x 15 x 3

            Pushup
            15 x 3 - superset w/curls - felt guilty for leaving so did these quickly at home

            Comment


            • monxoboyo
              monxoboyo commented
              Editing a comment
              01/08
              Bike - 10.03m (incl warm-up) av75rpm 8/9 resistance
              Lat pulldown - 41 x 14 / 12 x 2
              Rope pushdown - 16 x 12 x 4
              DB curls - 9 x 12 / x 10 / x 11
              Crunch - 1.25 x 15 / 2.5 x 12 + 10 / 1.25 x 10 + 8

          • 02/08

            300 H/pin HBBS
            55 x 10
            60 x 10
            65 x 10 x 2 - little bit of a change up with ROM see if it helps calm the groin AND the knee down

            2ct Bench
            55 x 7 x 2

            300 RDL
            40 x 12
            45 x 12
            47.5 x 12 x 2 - these are fun and nice endurance work for the grip on the fat fucking globo-bars haha

            300 Hip abduction
            23 x 15
            25 x 15
            28 x 15 x 2

            three days no drink a long day of working and driving and then this thought I'd be out like a light..instead typing after ~1-2 hours sleep tops, it's going to be a long week..

            Comment


            • 05/08

              TNGBP
              72.5 x 5
              62.5 x 5 x 4

              300 leg press (machine)
              70 x 12
              77 x 12
              81 x 12
              79 x 12 - how does this machine feel heavier than supposedly double the weight on the plate load press?? I like it

              Incline bench
              47.5 x 15 / 5 x 2 / 4 x 3 / 3

              300 machine hip adduction
              18 x 15
              26 x 15 x 2

              Bike
              30mins - 9.3miles

              300 leg raises (dip station)
              15 / 12 / 10 x 2 (7mins)

              Rope pushdown
              18 x 12 x 2 / 16 x 12 x 2

              DB curl
              7.5 x 15
              10 x 12 x 3 - not terribly strict...superset w/pushdowns
              Last edited by monxoboyo; 08-08-2022, 07:34 AM.

              Comment


              • 07/08

                300 trap bar DL
                63 x 10
                68 x 10
                73 x 10 x 2 - these seem to piss my knee off for some reason, will give them one more go as am probably loading too much out of the blocks having never done them before..

                OHP
                42.5 x 6
                37.5 x 6 x 2

                Seated cable row
                41 x 17 / 5 x 3 / 4 x 3 / 3

                300 machine hip thrust
                22 x 15
                27 x 15
                30 x 15 x 2
                31 x 15 - this thing can fuck off, might try a barbell / fanny-pad setup next time, maybe

                Crunch
                1.25 x 15 / 12 / 10 / 9 (7mins)

                Single arm cable pushdown
                9 x 12
                6.8 x 12 x 4

                EZ attachment cable curl
                14.7 x 15 / 12 x 3

                Bike
                30mins - 9.2miles

                Last two sessions have been 2-hour affairs as have tried tacking the GPP onto the end. Will see if I can maintain this setup for a bit... was thinking back on SSLP I was taking up to 2 - 3 hours to do three exercises hahaaa

                Comment

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