Seated Dumbbell Press:
12x27.5lb / hand
12x27.5lb / hand
2 minutes rest
Nutrition/Health/Life Stuff:
Had a very lazy day today, intended to lift this morning but got distracted binge watching Brooklyn Nine Nine instead. Made it out just after lunch though, had a headache and zero motivation for squats. Didn't have a plan and just made it up on the fly.
Training Notes:
Did some easy split squats, stretched my hip out a bit without hurting it. Hopefully.
Then loaded up the kettlebell for some RDLs, these were more like regular deadlifts since the kettlebell with this many plates on it is quite tall and I was able to extend until it touched the ground. They were very easy but I refused to do more than fifteen reps in a set so I just got a bit of a burn.
Body weight dips after that, took slightly longer rests between sets becaus I just wasn't feeling very energetic.
Some seated press to finish, the first set actually felt pretty dang hard after the dips, the second wasn't quite as bad but still a little challenging. Shoulder felt pretty good until I lowered the dumbbells after the second set, there was a tiny zap then but I called it there anyway.
Finished this in 38 minutes and the whole session was like RPE 3 or 4 but that's fine. Good enough.
It seems I've had another week off, what with a busy week at work, struggles getting out of bed, and some travel later in the week, then I had a bit of stuff to get through yesterday too. Made it out today though and had a bit of a lash, but I'm pessimistic I'll train much this week - at least there's a 5 day weekend coming.
Training Notes:
Repeated the same weight as last session for these long pause bench presses. Still no walk in the park, but I did manage to hold the very last rep for more like a five or six count so clearly not max effort either.
Some split squats again, felt easier and less painful than last week with 5lb more - not sure if being barefoot made a difference. Followed up with some leg extensions with a bit of a slower tempo, both knees were a bit crunchy but not painful.
The rows after that were reasonably heavy and the back of my shoulder had some minor tingles, but they got done.
Hamstring curls started light, got hard by the end and was starting to tweak my lower back.
Some light presses to finish - two sets with no shoulder zaps, that's positive.
Dumbbell Hammer Curl:
12x27.5lb / hand
12x27.5lb / hand
12x27.5lb / hand
2 minute rests
Nutrition/Health/Life Stuff:
Was feeling pretty off on Monday, probably still feeling the after effects yesterday because I slept in and didn't lift. Unfortunately work kept dragging me back to my desk and I couldn't make it to the gym in the afternoon either. But I got up early this morning and did it - was lifting 9 minutes after waking at 5am. Ugh.
Training Notes:
Bench actually felt quite decent today, not super strong, but got some work in. Left the elbow sleeves off today because I kept my hoodie on instead.
The first set of RDLs felt pretty creaky but the last two sets felt pretty good. Smooth and easy.
Triceps push downs, which were a little aggravating to my elbows, then some curls because I saw the dumbbells already loaded with this weight and figured that'd do for today. Not crazy hard but my elbows were done.
Good Friday today. Had a pretty lazy morning and got out to the gym just before lunch. Wasn't feeling very enthused for deadlifts.
Training Notes:
Deadlift warmups gave me a bit of a headache but pushed on. All felt a bit janky today but didn't bust myself up too much.
Didn't want to push the hamstring curls too hard, my lower back was pretty tired from the deadlifts. Last set got a bit challenging.
Stayed conservative with the bench as it's my first time doing these low inclines with a barbell since my shoulder exploded. Was a good weight to start, and the last set moved slow enough.
Tried to keep the cable rows light too, and emphasise full ROM. Somehow miscounted the second set, but did four in the end - was kinda tired by the last one.
Pause Single Leg Leg Extension:
12x22.5kg
12x22.5kg
12x22.5kg
--- Supersetted with --- Seated Dumbbell Curl:
10x30lb / hand
10x30lb / hand
12x30lb / hand @ 10
2 minute rests between supersets
Seated Dumbbell Press:
12x30lb / hand
12x30lb / hand
2 minutes rest
Footage:
Nutrition/Health/Life Stuff:
Had a very lazy morning mostly drinking coffee, listening to my daughter hunt for Easter eggs and watching Brooklyn Nine Nine on Netflix. Headed out to lift at 11am, keeping this afternoon free for the JackJumpers game. They'd better bloody well win.
Training Notes:
Bench warmups felt good and reasonably strong today, so I decided to do a couple of heavier sets then go into the long pause work. Was really happy with how well that first set of four moved, but shocked at how much harder the second was. The back off sets were very much the same story - felt light to begin with but got pretty close to failure at the end.
Most other stuff was pretty uneventful. Some lat pulldowns, some light leg extensions (crunchy knees), some curls (pushed the last set), and some presses (shoulder zaps).
Had a good sleep and a pretty lazy morning. Last day of a five day weekend - sad face. Not keen on a lower session today especially as I had a slightly upset tummy but dragged myself out to the gym about midday.
Training Notes:
The split squats were still very light and easy - hip seems to be coping OK, and not getting worse. I'm just not sure if it's getting any better either.
Didn't have the energy for barbell RDLs so did some with dumbbells, which were easy enough but still had me blowing pretty hard by the end. Did some leg extensions to finish the leg work, and my knees were slightly less crunchy than on Sunday.
Figured why not do some benching with the weight that was loaded on the dumbbells, and realised after the first set that this is the heaviest I've gone since pre-shoulder injury, it's been over 2 years. I was pretty happy with how they felt to be honest, a little disappointed I couldn't finish the third set but not terribly surprised.
Some fairly easy sit ups to finish, was puffed and wanted to go have a shower and lunch.
Figured why not do some benching with the weight that was loaded on the dumbbells, and realised after the first set that this is the heaviest I've gone since pre-shoulder injury, it's been over 2 years. I was pretty happy with how they felt to be honest, a little disappointed I couldn't finish the third set but not terribly surprised.
I can't imagine having the thought, "why not bench with what I just deadlifted."
Figured why not do some benching with the weight that was loaded on the dumbbells, and realised after the first set that this is the heaviest I've gone since pre-shoulder injury, it's been over 2 years. I was pretty happy with how they felt to be honest, a little disappointed I couldn't finish the third set but not terribly surprised.
I can't imagine having the thought, "why not bench with what I just deadlifted."
Ha! I didn't really think about it like that - in my defence I can RDL a lot more than that but just don't have the desire some days.
Your swing is looking solid too. I really need to dust my clubs off again now I might actually be capable of swinging without hurting myself.
Hammer Curl w/Twist:
12x32.5lb / hand
12x32.5lb / hand
2 minutes rest
Footage:
Nutrition/Health/Life Stuff:
Was in bed on time last night for once, and slept OK. No excuses this morning. Well OK, my lower back was a bit sore and tight but whatever. Got out and lifted early.
Training Notes:
Bench warmups felt good but I fluffed the unrack of the first heavy set and it didn't move well at all. Managed to squeeze out a couple of doubles, but the second one was pretty slow too and I called it there for some back offs. Second back off was also slow. Weak this morning, or just weak in general, who knows?
Took the rows pretty easy because my back was hurting. Got some stuff done anyway.
Reasonably happy with the first couple of sets of triceps but then ran out of gas a bit, and also smashed my glasses off my face in the last set so that was fun. Didn't push the last two sets particularly hard.
I was going to call it there, but then decided just to do a couple of quick sets of curls. Probably could/should have done a third set but I wanted to get out and walk the dog. Done in 53 minutes.
Background Noise: Random Google Music. Lots of classics today: Billy Idol, Lynyrd Skynyrd, Don McLean, Doobie Brothers, John Mellencamp, Tom Petty etc.
Trap Bar Deadlift (High Handles):
2x120kg
Back said nope
Slept pretty well but woke up with a headache. Decided to get this done earlier in the day today to work around some other stuff, so I was out in the gym and lifting just before 9:30am.
Training Notes:
Did two warmup reps with the trap bar and my lower back was so tweaky I decided not to even bother today. Subbed in some split squats instead, all easy enough.
Tried to keep the hamstring curls relatively easy too for the same reasons. Got a sweat on still.
Went a little heavier with the incline bench this week, sets of five were easy enough so I did six in the last. Took a slightly narrower grip for the last two sets, with pinkies on the rings rather than ring fingers. Think I'm a little stronger that way.
Finished with cable rows. Good ROM, but maybe the tiniest hint of cheat at the end of the last set. No miscounts this week so I called it at three.
Pause Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
--- Supersetted with --- Seated Dumbbell Curl:
10x32.5lb / hand
10x32.5lb / hand
12x32.5lb / hand @ 10
2 minute rests between supersets
Seated Dumbbell Press:
12x32.5lb / hand
12x32.5lb / hand
2 minutes rest
Footage:
Nutrition/Health/Life Stuff:
Everything was a bit out of whack today - had a late night last night because the dog had to be rushed to the vet (he's fine, luckily) plus it was raining this morning and daylight savings changed the time overnight. But I got out to the gym late morning and eventually started lifting at 11:45am.
Training Notes:
Decided to jump to 115kg for the top set today and try to get a triple or two. Got one, but it was fairly max effort so I called it there and did the long pause sets. Reasonably happy with these, good solid pauses, and even pushed the third set a little harder.
On to lat pulldowns after that, easy eights, the third set wasn't terribly hard so I did a fourth.
Leg extensions and curls like last week, my right knee was really crunchy and a bit sore to start out but got them done, with some slightly heavier curls than last week too.
Had a few minor shoulder zaps doing the dumbbell presses but I haven't done them this heavy for about 6 months.
Hammer Curl w/Twist:
12x35lb / hand
12x35lb / hand @ 7
2 minutes rest
Nutrition/Health/Life Stuff:
So I skipped Tuesday's session in favour of more sleep - just not feeling up for much lately. Managed to wake up at 4:45 am (without an alarm) this morning though, so went out and did it.
Training Notes:
Since Tuesday should've been a lower session, and I want to try and start introducing some sort of squat back in again, I did some light goblet squats today. There was a tiny bit of hip tightness but hardly anything so that was a decent sign. Probably want to be completely pain free before I put a barbell on my back but will just take it easy and see.
Went a little heavier with the RDLs today than last time, these were all pretty solid really and didn't seem too challenging.
Kept the same load on the dumbbells for some benching, but really didn't feel like pushing myself too hard so just targeted eights. Reasonably straightforward sets, didn't get particularly challenging until the fourth.
Loaded the cable machine with a slightly heavier weight than last time out but after two reps I realised it was going to be a struggle to get 6 or 7 let alone 10-12 so I bailed and lightened it off. Just tired from the benching I guess. Did some triceps things anyway.
Almost piked on the curls but banged out a couple of sets and called it there at 51 minutes. Good enough.
Seated Lateral Raise:
12x17.5lb / hand
12x17.5lb / hand
2 minutes rest
Footage (just bench and rows):
Nutrition/Health/Life Stuff:
Slept ok, but had a headache this morning, drank 3 coffees and headed out to lift at 10am so I could get it done before I lost my bottle.
Training Notes:
Wanted to hit 120kg for at least one single today, the first one moved quite well despite a bad unrack, the second not so much. Couple of quite hard back off sets then some long pause work.
Was tired from the benching and tweaked my left shoulder a bit so the rows were reasonably light and longer rests than usual.
Some easy quad work, both knees were feeling like crap by the third set. Then some laterals, I had some minor shoulder zaps in the first set but none in the second, go figure? I did control the eccentric a bit better so maybe that's why.
Slept fairly well, got up at seven and washed the car after breakfast so I didn't end up in the gym til 11am or so. Only had two coffees and didn't drink any Monster either.
Training Notes:
Did some lighter warmups with the trap bar today and I think that helped a bit - the early sets still didn't feel that great but by the third they were feeling pretty good and still quite easy so I pushed out to five sets today.
My back was a little tight from the deadlifts but nothing terrible, I still took the hamstring curls fairly easy though and then did some even easier leg extensions - there was a tiny bit of knee crunchiness but no discomfort at this weight and I managed to get a quad burn from them.
Incline benching was OK, although my left shoulder was feeling a little tight and weak after yesterday, so the last couple of sets were a bit of a fight, but they got done.
Finished with some cable crunches, it took a set or so to find a bit of a groove with these but they weren't hard at all, and I pushed the last set a bit harder just because I could.
Paused Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
No rest, just leg to leg
Low Incline Pause Dumbbell Bench:
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 7.5
3 minute rests
Reverse Dumbbell Fly:
12x27.5lb / hand
12x27.5lb / hand
12x27.5lb / hand
2 minute rests
Nutrition/Health/Life Stuff:
I skipped Thursday's session and slept instead, so had a couple of extra days off. Rushed out to the gym at 11am without drinking any extra coffee today too since I wanted to be back inside and cleaned up for an F1 sprint race at 1.
Training Notes:
Was blowing pretty hard after the third set of split squats and the fourth was quite challenging. Found the hamstring curls pretty difficult by the end too.
Was pretty happy to note there was almost no crunchiness from my right knee today doing these leg extensions which was a good sign.
Wanted to test the shoulder out a bit with this dumbbell benching and apart from the first set feeling quite heavy, it felt pretty good. Found a nice groove in the second, started running out of gas in the third.
Hadn't done reverse flys in quite a long time plus wasn't sure how either shoulder would cope, but turns out these were totally fine, maybe even a little bit light. Last set was RPE 5-6.
Woke up with a headache and just couldn't shake it, spent all morning on the couch, but got sick of being lazy after lunch. Was feeling a bit better at that point but it started throbbing again during the benching. Also feeling quite a bit of residual soreness in my legs from yesterday.
Training Notes:
Worked up to 95kg for bench and that was enough for my left shoulder to start feeling a little angry so I stopped there. Dropped back and did a few easy triples with long pauses, the third rep was enough to start feeling it. Least I did something.
Lat pulldowns kinda sucked today too, just headachy and low on energy. Last set was kinda hard even on slightly longer rests with a light weight.
Figured this weight for LTEs would be pretty easy and safe, and so it turned out. My left elbow was sore, but right was fine so whatever.
Finished with some goblet squats on a whim, was blowing pretty hard after the second set but my hip was barely bothered, especially so when I remembered to push my knees out.
Finished in 42 minutes and this was even harder training than I thought I'd manage today given how I felt.
RDL to Floor:
8x90kg
8x125kg
8x125kg
8x125kg
2.5 minute rests
Pause Single Leg Leg Extension:
12x17.5kg
12x17.5kg
12x17.5kg
No rest, just leg to leg
Dumbbell Squeeze Press:
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 8
2 minute rests
Dumbbell Pullover:
12x55lb
12x55lb
2 minutes rest
Nutrition/Health/Life Stuff:
Slept like crap. Woke up at 4:55am before the alarm went off and almost went back to bed but I knew this would likely be my only early start this week so twisted my own arm to do it. Drank a can of Monster for motivation. Also seem to be sneaking up in weight again.
Training Notes:
Some Spanish squats, with good pauses. Got a quad burn and the last set was reasonably challenging.
First work set of RDLs felt heavyish so I took 2.5 minute rests but these were fine.
Lighter leg extensions today, these were fairly easy and there wasn't much crunchiness.
Decided on squeeze presses today since they're fairly shoulder friendly, didn't really intend to challenge myself as much as the last set did. Actually had a chest pump instead of triceps.
Did a couple of sets of pullovers since there was zero setup needed. Hard enough that I called it at two sets and walked away after 47 minutes.
High Bar Pin Squat:
8x20kg
8x20kg
8x70kg
8x70kg
8x70kg
2 minute rests
EZ Bar Curl:
8x30kg
8x30kg
8x30kg
8x30kg @ 8.5
2.5 minute rests
Footage:
Nutrition/Health/Life Stuff:
Slept poorly for various reasons, and also had a flu shot yesterday, so I felt pretty flat and had a very lazy morning on the couch. Dragged myself out to the gym about 11am. Had my daughter in there for company for most of it which was a little distracting.
This morning's weigh in is the heaviest I've been since July 22. Not actually trying to gain weight either, I'd planned on gaining a bit over winter but not just yet. Haven't been going silly with food or anything, but work has been busy and stressful and I've just been spending too much time at my desk and eating too many biscuits with too many cappuccinos. A few years ago this would've freaked me out but right now I'm like meh, whatever. I don't feel like my body comp is out of control bad, my bloodwork next month will be interesting though.
Training Notes:
Managed to go a little heavier for bench today, left shoulder felt a bit tweaky but two fairly easy triples was OK. Backed right down for some close (ish) grip bench, the first set hurt a little but the second and third were fine.
Dropped the bar to the floor for some rows, was pretty happy with how easy the first set felt, and banged out four with no shoulder zaps or issues so that was decent.
Decided to attempt some really light pin squats, hip was kinda 2/10 tightness to start out but 0/10 in the third so maybe I can incorporate these if I'm extremely conservative.
Some curls to finish, had a little bit of elbow niggle but if I pay attention to grip and wrist position I can minimise it and even the last set felt pretty good.
Paused Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
No rests, just 12 at a time for each leg (like usual)
Back Extension:
20xBW
20xBW
2 minutes rest
Dumbbell Squeeze Press:
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 7
2.5 minute rests
Dumbbell Upright Row:
12x35lb / hand
12x35lb / hand
Sub 2 minute rests
Nutrition/Health/Life Stuff:
Feel like I slept really well last night and the Garmin seems to agree. Had a reasonably good morning too, just the usual Saturday housework then gym around 11am.
Training Notes:
Had some strange masochistic inclination to do some lightish conventional deadlifts today. My back was a bit tight warming up but these all went ok, apart from having a badly pinched hand at one point hence the single, I had to stop and reset for half a minute or so before attempting the set again.
The leg extensions went pretty well too, only really minor crunchiness and zero pain.
Did some back extensions after that, my lower back was pretty tired after two sets.
Took slightly longer rests for the squeeze presses and it made a difference, they were a bit easier than last time. My shoulder has been pretty creaky so probably a good thing.
Just some lazy upright rows to finish, nice and easy as planned. Was supposed to be two minutes rest but I was seven reps into the second set when the bell went off.
