Heyitsme log

[heyitsme]

Saturday 20-04-19
CGBP: 60 x 5 x 6
SGDL: 110 x 1, 95 x 5 x 6
Barbell curls: 20kg x 50 reps
Leg extensions: 43kg x 50 reps

Program Idea based off of HVLF stuff:
H: 3@80-82%, 3@75-77% x until HNFM is met
L: 7@63-67% x until HNFM is met
M: 5@73-75%, 5@70% x until HNFM is met
Supp: myo, cluster or just 50 reps

Day 1: H (ub), M (lb), supp (w 1/2: ub/lb)
Day 3: H (lb), L (ub), supp (w 1/2: lb/ub)
Day 5: M (ub), L (lb), supp (w 1/2: ub/lb)
Day 6 (optional): gpp/bodybuilding stuff

[heyitsme]

Monday 22-04-19
Bench Press: 70 x 2, 75 x 2, 55 x 7 x 5
Leg Press: 100 x 7 x 5
Seated Shoulder Press (w/ dumbell): 15kg x 50 reps

Changed my stance a little on the Leg Press. Felt alright and seems like I'm getting stronger on these, so that's nice. Dinner last night was deep fried ice cream, deep fried moro bars and a deep fried banana. Supplemented with a meat pie for some protein.

[heyitsme]

Tuesday 23-04-19
Bench Press: 70 x 3, 80 x 1, 70 x 3 x 3, 60 x 3 x 3
Pause deadlift: 100 x 1, 110 x 1, 120 x 1, 100 x 4 x 3
Curls: 21's x 2
Tricep Pressdowns: 11.3 x 7, 14.2 x 7, 18.3 x 7, 22.3 x 7, 18.3 x 7, 14.3 x 7, 11.3 x 7. No rest between sets.

Ended it there. Two factors in pushing tomorrows workout to today. 1. Endgame tomorrow. 2. Coworkers asked if I wanted to join. Plan was to do heavy rack pulls. Decided it might be too much fatigue on top of yesterdays, so went for a lighter variant. And less volume.

[heyitsme]

Saturday 27-04-19
CGBP: 55 x 7 x 6
SGDL: 110 x 1, 95 x 5 x 6
Leg extensions: 43 kg x 30 reps

Felt like shit (moody, tired, grumpy, distant) today so I only did the two main lifts and just a touch of the extra stuff. Had lunch. Went home and helped my housemate do some garden stuff, oddly that has helped my mood. First viewing of Endgame had me pretty wowed. I might go see it again.

[heyitsme]

Monday 29-04-19
Bench Press: 60 x 5 x 7
Leg Press: 110 x 5 x 6
Seated overhead Press (w/ dumbell): 12.5 x 60

[heyitsme]

Wednesday 01-05-19
Bench Press: 80 x 1, 85 x 1, 80 x 2 x 2, 75 x 2 x 2, 60 x 10 x 2
Deadlift w/ belt: 120 x 2, 140 x 2 x 2, 130 x 2 x 2
LTE's: 25 kg x 8 x 2
Lying Leg curl: 32 x 15 x 3

[heyitsme]

Saturday 04-05-19
Bench Press: 65 x 5, 60 x 7 x 4
SGDL w/ straps: 115 x 1, 85 x 7 x 4
Assisted Dips: -40.8 kg x 15 x 3
Superset - Leg extension/curl: 43/32 x 15 x 2

Gonna try out some more assistance stuff along with the HVLF setup. I'm thinking I'll start each main lift with a slightly heavier set of 1-5 and then do the 5-7 reps x 5-11 sets with heavy single/double/triple work done on wednesdays.

[heyitsme]

Monday 06-05-19
Bench Press: 70 x 3, 60 x 5 x 6
Leg Press: 115 x 5 x 5
Superset Seated Shoulder Press/hammer curl: 10/10 x 15 x 3
Front squat: 20 x 15, 40 x 15

My quads are absolutely feeling it today. Not sore, but just deflated and weak feeling

[heyitsme]

Sunday 12-05-19
Bench Press: 70 x 3, 75 x 3, 65 x 3 x 3, 50 x 10
Rack Pulls w/ straps: 130 x 3, 140 x 3 x 4
Skullcrushers: 15kg x 15
Hip Thrusts: 60 kg x 10

Holy hell hip thrusts are such an awkward exercise. Rack pulls done from the knee . 6 days of no training due to generally not feeling well. I had blood drawn last week and white blood cells and general inflammatory markers were elevated coinciding well with the amount bathroom visits I had that and the following day. I got myself sorted and am feeling better. Not tip top but definitely going in the right direction.

[heyitsme]

Sunday 19-05-19:
Squat: 60 x 7, 65 x 7
Bench Press: 55 x 7 x 3
RDL w/ straps: 50 x 7, 60 x 7
Skullcrushers: 10kg x 10, 15kg x 10
Preacher curls: 20 x 10

First time back in a week. Have not been feeling great this week and so decided not to hardship myself more than needed. Guess I won't be getting that badge.

I've come to a place where I've decided I'm not going to do breakfast upon waking. For the last months (can't remember how many) it has been making me nauseous and made me start my days badly. I've tried cereal, pies, eggs, sandwichs, cake, just bread with butter and I'm just not having it anymore. I get up at 6, start work at 7:30 and have my first smoko at 10, which is when I am going to have breakfast. I'll have some coffee in the morning and if I feel snackish maybe have some kind of vegetable. Hopefully that'll let me work up and appetite.

Since I seem to resensitize to volume really quickly I am getting back into it slowly. I'll be reintroducing squats again and I'll try and keep a 1:1 ratio of upper to lower body work and same ratio for Squat to Deadlift work each session. Will be keeping the HVLF set/rep/session scheme but just split it between the two. Sesh 1 will be 7's, sesh 2 will be 5's and sesh 3 will be triples or singles and some backoffs. With added arm stuff.

[heyitsme]

Tuesday 21-05-19
2ct Pause Deadlift: 90 x 5 x 2
Bench Press: 60 x 5 x 4
Leg Press: 100 x 5 x 2
Seated Cable Row: 32 x 10 x 2
Shoulder Press (machine): 34 x 10 x 2

Hamstring are very store from sunday. Other than that feeling good again. Had a pound of ribeye tonight. My appetite is returning.

[heyitsme]

Thursday 23-05-19
Squat w/ belt: 100 x 3, 90 x 3 x 2
Bench: 65 x 3, 70 x 3 x 2, 50 x 10 x 2
Deadlift w/ belt: 100x3, 120 x 3, 100 x 3
Hip Thrusts: 60 x 10

Hip thrusts are still fooking weird. Over decent sesh. Had some beer beforehand which probably wasn't ideal, but one gotta socialize occasionally.

[heyitsme]

Sunday 26-05-19
Squat: 100 x 1, 65 x 7 x 4
Bench: 55 x 7 x 5
RDL: 65 x 7 x 3
Skullcrushers: 15 x 10 x 2
Preacher curls: 20 x 10 x 2

[heyitsme]

Tuesday 28-05-19
2ct Pause Deadlift: 90 x 3, 100 x 1, 90 x 5 x 3
Bench: 60 x 5 x 5
Leg Press: 105 x 5 x 2
Seated Cable Rows: 34.3 kg x 10 x 2
Machine Shoulder Press: 36kg x 10 x 2

Still sore from Sunday, but everything is feeling well.

[heyitsme]

Thursday 30-05-19
Squat: 100 x 1, 110 x 1, 115 x 1, 100 x 2 x 3
Bench: 65 x 1, 70 x 1, 75 x 1, 70 x 2 x 4

Meant to also do Deadlift and some accessory stuff. But bailed due to a friend being in town for a few hours. Also meant to do that on following friday, but another friend came in to town and had too many beers instead. Hungover today. At least I have chocolate chip waffles to keep me company

[heyitsme]

Sunday 02-06-19
Squat: 70 x 7 x 4
Bench: 55 x 7 x 6
RDL: 70 x 7 x 3
Skullcrushers: 20kg x 10 x 2
Preacher curls: 25kg x 6 x 3

[heyitsme]

Tuesday 04-06-19
2ct Pause Deadlift: 95 x 5 x 4
Bench: 60 x 5 x 6
Leg Press: 110 x 5 x 3
Iso lateral cable row: 36.6 x 8 x 3
Machine Shoulder press: 36 x 8 x 3

Good session all in all. Hamstring and back is tired from work. Leg Press always seem to feel good and getting stronger. Gonnae have some food now. I am excite.

[heyitsme]

Thursday 06-06-19
Deadlift: 120 x 1, 130 x 1, 120 x 3, 110 x 3, 105 x 3 x 2
Bench: 65 x 3, 70 x 3, 75 x 3 x 2, 50 x 10 x 2

Not the full workout. Meant to have Squats and assistance stuff on the same day, but had to leave early. which appears to becoming a trend. But only on thursdays. It annoys me almost as much as this fucking phones auto correct. I haven't had a full thursday session in three weeks, which is not great.

[heyitsme]

Sunday 09-06-19
Squat: 95 x 1, 105 x 1, 70 x 7 x 4
Bench: 55 x 7 x 6
RDL: 70 x 7 x 3
Skullcrushers: 20kg x 8 x 3
Preacher curls: 25kg x 8 x 3
Lat raises: 8kg x 12

Pretty good session. Lat raises done with as straight arms as possible, dumbell touching each other at crotch and above the head. A bit like lu xiaojun style lat raises.

[heyitsme]

Tuesday 11-06-19
2ct Pause Deadlift: 100 x 5 x 4
Bench: 60 x 5 x 7
Machine Seated Leg Press: 131 x 5, 120 x 5 x 3
Iso Lateral Row: 36.6 x 10 x 3
Machine Shoulder Press: 36 x 10 x 3

Decent session. Had to wait for the bench and the leg press, which slowed me down, but oh well. I'm not the fastest workouter in the gym, do so can't really blame them. Was listening to Power Athlete Radio interview with Stan Efferding today and although I'm not about to go full retard I did get motivated to make better food choices. Also fuck Huawei auto correct.