Heyitsme log

[heyitsme]

Thursday 13-06-19
Deadlift w/ lifting shoes, belt: 130 x 3 x 3
Bench: 65 x 3, 70 x 3, 75 x 3 x 2, 50 x 10 x 2
Squat: 105 x 3, 95 x 3 x 3
Machine Pulldowns (supine grip): 52kg x40 reps myo

[heyitsme]

Sunday 16-06-19
Squat: 100 x 1, 110 x 1, 75 x 6 x 4
Bench: 75 x 1, 80 x 1, 60 x 6 x 6
RDL: 70 x 7 x 3
Skullcrusher: 20 x 10 x 3
Preacher curl: 25 x10 x10 x8
Lateral raises: 8kg x 10, 9kg x 10

Over all the session felt good. 110 squat felt like maybe a 7, the 80 bench maybe an 8 and generally feels good. Squat is probably a little different from the past as my feet don't angle out quite so much so I feel like my knees get further forward and my torso is more upright, but the bar moves fast and I'm not hurting.

[heyitsme]

Tuesday 18-06-19
2ct Pause Deadlift: 100 x 1, 110 x 1, 100 x 5, 100 x 4 x 3
Bench: 65 x 4 x 6
Machine Leg Press: 143 x 4, 131 x 4 x 3
Iso lateral row: 39 x 8 x 3
Machine Shoulder Press: 43 x 6 x 4
Leg Extension: 43 x 12 x 2

That was a pretty good workout

[heyitsme]

Thursday 20-06-19
Squat w/ belt: 115 x 1, 120 x 1, 110 x 1 x 4
Bench: 70 x 1, 75 x 1, 80 x 1, 85 x 1, 80 x 1 x 2
Deadlift w/ belt: 120 x 1, 125 x 1, 130 x 1, 135 x 1, 140 x 1
Incline dumbbell bench: 20 x 8 x 2
Cable pulldowns w/ supine grip: 52 x 15 activation; 54.3 x 20 (myo)

Good workout. Pretty affected by this week's pruning, so shit is feeling weird and all over the place. Weights moved well despite my muscles and wrists and joints being real cranky. 120 squat probably an 8, 85 bench probably a 9 and 140 deadlift was probably another 8.

[heyitsme]

Sunday 23-06-19
Squat: 80 x 7 x 4
Bench: 60 x 7 x 5
RDL: 75 x 7 x 4
Skullcrushers: 25 x 6 x 4
Preacher curls: 25 x 10 x 3
Lat raises: 9 x 12 x 2

Knees have been especially cranky from the singles last week combined with the physical demand from work which currently requires a bunch of bending over, kneeling and getting up again. Got through the workout without much trouble. Increased the weight on 7's and 5's day for bench, but the intensity is a bit above what it should be so I am dialing back the volume a bit and adding in sets over the next couple weeks. Depending on how that goes, it may be my strategy for adding weight to the worksets (I can only do 5kg jumps)

[heyitsme]

Tuesday 25-06-19
Rack Pulls w/ straps: 120 x 5 x 3
Bench: 65 x 5 x 6
Leg Press (machine): 131 x 5 x 3
Iso lateral roww: 39 x 10 x 3
Shoulder Press (machine): 43 x8 x6 x6
Leg Extensions: 43 x 12 x 2

Decent workout. Knees are still cranky. Trying an experiment of doing some more reps with heavier weights for pulling. I have a tendency, I think, to over estimate the heaviness of the weight on the deadlift when I don't actually hold heavier weights in my hand s and do some work with it. So here's an attempt to do some work with weights closer to "strength" work but not fully fatiguing. And since I'm introducing this to the day, replacing the paused deadlifts, I'm reducing the reps a tiny bit

[heyitsme]

Thursday 27-06-19
Squat w/ belt: 110 x 3, 100 x 3 x 3
Bench: 65 x 3, 70 x 3, 75 x 3, 70 x 3 x 3
Deadlift w/ belt: 125 x 3 x 3
Incline dumbell bench: 20 x 10 x 2
Lat pulldown (supine): 54.3 x 40 myo

Pretty good session. Stuff is getting easier me thinks. Post workout meal was homemade hoki fish soup, donuts and kitkats.Picture of health right here

[heyitsme]

Sunday 30-06-19
Squat w/ belt: 110 x 1, 115 x 1, 80 x 7; w/o belt: 80 x 7 x 3
Bench: 70 x 1, 75 x 1, 80 x 1, 60 x 6 x 6
RDL: 80 x 7 x 3
Skullcrushers: 25 x 10 x 3
Preacher curls: 30kg x5 x3 x3; 20kg x 10 x 2
Lat raises: 10 x 10 x 2

All the top singles today felt good. Aggressive weight increase in the curls. Going to go with this config until I hit x 6 x 4. Also fuck Huawei autocorrect.

[heyitsme]

Tuesday 02-06-19
Rack Pulls w/ straps: 135 x 1, 140 x 1, 130 x 3, 120 x 5 x 2
Bench: 65 x 4 x 3, 65 x 3 x 2
Seated Leg Press (machine): 143 x 4 x 4
Iso lateral rows: 39 x 12 x 3
Seated Shoulder Press (machine): 43 x 6 x 4
Leg Extensions: 50 x 8 x 2

Diet and sleep not great yesterday, but other than that, it was a good session. Bench moved slow so cut back a little bit to make sure I was fresh for Thursday.

[heyitsme]

Thursday 04-07-19
Squat w/ belt: 115 x 1, 120 x 1
Bench: 70 x 1, 80 x 1, 85 x 1
Deadlift w/ belt: 120 x 1, 135 x 1, 145 x 1, 100 x 1

Very quick session. Just worked up to a heavy single for each lift. Meant as a bit of a low stress session.

[heyitsme]

Sunday 07-07-19
Squat: 60kg x 7, 80kg x 7 x 2
Bench: 55kg x 7 x 4, x 5 x 3
RDL: 60kg x 7, 80kg x 7 x 2
Skullcrushers: 25kg x10 x10 x10
Preacher curls: 30kg x 3 x 6, 20kg x 15
Lateral raises: 10kg x12 x8

Been feeling stressed out the last few days so I've not had the best recovery and have been feeling a bit run down. I've halved the squat/rdl volume today and will keep around there + maybe another set on squat next week but I'm going to keep it low, just to mitigate some of the knee aids I get from work.

[heyitsme]

Tuesday 09-07-19
Rack Pulls: 120kg x 5; x 3 x 2
Bench: 60kg x 5 x 3; x 3 x 4
Seated Leg Press: 143 x 4, 131 x 4 x 3
Iso lat row: 41.3 x 8 x 3
Shoulder Press: 43 x 6 x 4
Leg Extensions: 50kg x 10 x 2

Thursday 11-07-19
Squat w/ belt: 100kg x 3 x 2; x 2 x 2
Bench: 70kg x 3 x 2; x 2 x 3
Deadlift w/ belt: 120kg x 3; x 2 x 2
Incline Dumbbell Bench: 20kg x 12 x 2
Cable pulldown: 56.6kg x 10 x 3

Some fatigue has definitely gone away and the lifts are moving faster this week. Got an ab wheel to do some ab work at home for non training days. Like unofficial gpp days when I have the time for it. I might just have it out and do a few every time I walk past it.

[heyitsme]

Sunday 14-07-19
Squat: 100 x 1, 105 x 1, 80 x 7 x 2
Bench: 70 x 1, 75 x 1, 55 x 7 x 4; x 5 x 2
RDL: 60 x 7, 80 x 7 x 2
Skullcrushers: 25kg x 12 x 3
Preacher curls: 30kg x 4 x 3; x 3 x 2; 20kg x 20
Lat raises: 10kg x 12 x 2

Not quite done in that order, but a fine workout none the less.

[heyitsme]

Tuesday 16-07-19
Rack Pulls: 125 x 1, 130 x 1, 120 x 5, x 3 x 2
Bench: 65 x 4, 60 x 4 x 2; x 3 x 4
Seated Leg Press: 131 x 5 x 2, x 3 x 2
Cable Lat Row: 42.3 x 10 x 3
Machine Shoulder Press: 43kg x6 x3, 36kg x8, x10
Leg Extensions: 50kg x 12 x 2

[heyitsme]

Thursday 18-07-19
Squat w/ belt: 110 x 1, 115 x 1, 120 x 1@8, 100 x 1
Bench: 70 x 1, 75 x 1, 80 x 1@8, 70 x 1, 75 x 1, 80 x 1@9
Deadlift w/ belt: 125 x 1, 130 x 1, 135 x 1@8, 115 x 1
Incline dumbell bench: 22.5kg x 6 x 4
Romanian split squats: 30kg x 8
Cable pulldowns (supine): 56.6kg x 12 x 2, x 8

Overall a good end to this week's training. I feel good, other than my back hurting from working. I got pretty fast singles and what feels like a pretty good level of stress each session. I'll try and keep it up for next week's programming. Also weighed myself after the workout on Tuesday. 85kg bodyweight in clothing and after three meals and one rectal disingestion.

[heyitsme]

Sunday 21-07-19
Bench: 60kg x 7, x 5 x 6
Squat: 85kg x 7, x 5 x 2
Skullcrushers: 30kg x 6 x 4
RDL: 85 x 7, x 5 x 2
Bicep curls (cable w/ rope attachment): up to 27 x 10

Pretty unpleasant workout. Too long since my last meal (~ 3 hours) and squats especially felt heavy and exhausting. I had the realization during the workout that I have a bw bench press. Nothing impressive, but it's kind of nice to know that I have gotten to at least that point. If I wanted to I'm pretty sure I can squat 1.5 x bw and I guess the deadlift is what I have to work on. I have to work on not letting it "feeling" heavy impact my confidence in my ability to move the weight.

[heyitsme]

Tuesday 23-07-19
Rack Pulls: 100kg x 5, 120kg x 5 x 2, x 3
Bench: 65kg x 5 x 3, x 3 x 4
Leg Press (machine): 131kg x 5 x 3, x 3
Iso lateral row (cable): 41.3kg x 12 x 2, x 8
Leg Extension: 57kg x 8 x 2
Shoulder Press (machine): 29kg x 8, 36kg x 6 x 3

Didn't feel particularly motivated going into the session. Right side of my low back is hurting, but is mainly a bother when I try stand up from something. Didn't prevent rack pulls or leg presses. Actually using the correct seat height for shoulder presses so lowered the weight.

[heyitsme]

Thursday 25-07-19
Squat w/ belt: 100kg x 3 x 4
Bench: 70kg x 3 x 5
Deadlift w/ belt: 125 x 3 x 3
Incline Bench (dumbell): 22.5 kg x10 x8
Bulgarian Split Squat (dumbell): 30kg x 6 x 2
Cable pulldowns (supine): 56.6kg x 12 x 3

Good session. Somewhat sore today, but nothing excessive. Gotta figure out the balance thing on split squats, but otherwise everything went well.

[heyitsme]

Been on the last style of program since end of March now and I'm ready to start something new. So today I'll dive in to a general hypertrophy block thing. Basically just sets of 6+ 3x/week and I'll keep that up for 4ish weeks and then switch over to a more strength development oriented program.

Sunday 28-07-19
Squat w/ belt: 80kg x 6 x 4
Bench: 60kg x 6 x 4
Leg Curls (machine): 23kg x 10 x 5
Assisted dips (machine): -34kg x 10 x 5
Cable Curls: 23kg x 10 x 5

Probably going to be very sore tomorrow. We'll see. I'm going to eat some burrito in the mean time tho.

[heyitsme]

Tuesday 30-07-19
Deadlift: 100kg x 6 x 4
Upright Press: 25kg x 8, 30kg x 8 x 3
CGBP: 35kg x 10, 45kg x 10 x 4
Leg Extensions: 43kg x 10 x 5
One arm dumbbell row: 15kg x 10 x 5

Good session again. Something about starting a new, or should I say different, program makes it a lot easier to get to the gym. Deadlifts went smoothly, I'm building back up the presses. Generally trying to not be too aggressive intensity wise. But yeah, feeling good