Exodus Strength

Absolute unit of spag bog looking pretty great. 1kg of 5% fat mince, bog sauce, diced up mushrooms - sublime.

I didn't hit my goal rep target for all the incline work sets, but that's fine. I'll attempt to maintain performance on the first 3 sets next session and try add 1 rep to the 4th and maybe the 5th set.

Theme Song: Somewhere I Belong (Linkin Park)

Incline Cambered Bench Press:77.5kgx12,12,12,10,10
Dumbbell Chest Press: 5(30kgx10)
Seated Machine Lateral Raise: 4(61.5kgx13)
Cable French Press: 4(20kgx15)
Pec Flyes: 4(75.5kgx12)
Tricep Pushdown: 4(45kgx15)
Rear Delt Flyes: 3(38.3kgx15)
Snatch-Grip Shrug: 3(90kgx13)

That cambered bar looks pretty sweet!

MailmanMuscle wrote: ↑Sat Mar 23, 2024 7:06 pm That cambered bar looks pretty sweet!

It is certainly the best equipment purchase I've ever made (and I've sunk a lot into odds and ends).

The rotary contraption is a lot easier than it was in the last rotation, but I am convinced it's the new pullover machine jiving with me. I have an itch to load up the leg press tomorrow to 200kg since the symmetry of 5 plates per side is appealing to my mind afforded to me by my place on the spectrum. That said, I would be increasing the load 10kg in doing so, which is I'm cautious of. The silver lining though, is that if I don't do it tomorrow, the next session that comes after it I'll be training legs with my missus, so maybe there'll be a bit more pep in my step for it down the road.

Theme Song: Change (In the House of Flies) (Deftones)

Rotary Lat Pulldown: 5(18x15)
Cybex Seated Row: 4(185lbx12)
Machine Preacher Curl: 34kgx15,12,12,12
Machine Pullover: 4(66.3kgx15)
Bayesian Curl: 12.5kgx12,12,10,10
Cable French Press: 3(22kgx15)
Rear Delt Flyes: 3(40.5kgx15)
Dumbbell Wrist Curl: 3(10kgx15)

lheugh wrote: ↑Sun Mar 24, 2024 7:14 amThe rotary contraption is a lot easier than it was in the last rotation

I see what you did there.

DCR wrote: ↑Sun Mar 24, 2024 11:01 am

lheugh wrote: ↑Sun Mar 24, 2024 7:14 amThe rotary contraption is a lot easier than it was in the last rotation

I see what you did there.

Arbitrary load PR for 12s (particularly bottoming out the machine with a pause to boot). Normally, I add 2-3% load per session on this contraption. The allure of 5 symmetrical plates each side was very tempting indeed to my brain, so I threw caution to the wind and bumped it up 5-6%.

Theme Song: Step Up (Drowning Pool), also very relevant today

Linear Leg Press: 5(200kgx12)
Weighted Back Extension: 4(50kgx12)
Leg Extension: 4(8x15)
Lying Leg Curl: 4(60kgx15)
Hip Adduction: 3(95kgx12)
Hip Abduction: 3(60kgx12)
Standing Calf Raise: 106kgx15,15,13
Cable Rope Crunch: 3(65.6kgx13)
Cable Side Bend: 3(14x12)

I’m jealous of your cambered bar for bench. I struggle to get a good stretch in the bottom of any bench. I might have to include DB flyes soon.

MattimusMaximus wrote: ↑Mon Mar 25, 2024 3:41 pm I’m jealous of your cambered bar for bench. I struggle to get a good stretch in the bottom of any bench. I might have to include DB flyes soon.

When I bought it many years ago the market wasn't particularly flush with options, but I'm given to believe there are a lot more options that are pretty cheap these days. Pressing, rowing, even squatting with it all feel great. But yeah, I never got much out of benching with a conventional bar. It feels benching with a block or 3-board when I get an itch to use a normal bar or don't have access to my cambered bar. I'm actually going to drive with it when I'm out of town for a week in May. Yes, it is that productive a tool that I'm going to the trouble of lugging it around.

Much appreciated smooth session after the ball-busting one yesterday.

Theme Song: Hey Man, Nice Shot (Filter)

Cambered Bench Press: 5(87.5kgx12)
Incline Dumbbell Press: 30kgx15,12,12,12
Seated Machine Lateral Raise: 4(61.5kgx15)
Cable French Press: 4(25kgx12)
Pec Flyes: 4(75.5kgx15)
Tricep Pushdown: 4(35kgx12)
Rear Delt Flyes: 3(43kgx15)
Snatch-Grip Shrug: 3(90kgx15)

It's going to be strange not lifting tomorrow since I'm going to pick up the missus from Heathrow fairly early. It'll probably be even stranger to have a cardio-only session.

Theme Song: DARK ARIA (Hiroyuki Sawano)

Hammer Strength Row: 5(100kgx12)
Machine Pullover: 4(68.5kgx15)
Machine Preacher Curl: 4(34kgx15)
Cybex Seated Row: 4(185lbx13)
Bayesian Curl: 12.5kgx13,13,12,10
Cable French Press: 3(25kgx13)
Rear Delt Flyes: 3(45.3kgx12)
Dumbbell Wrist Curl: 3(12.5kgx8)

lheugh wrote: ↑Wed Mar 27, 2024 8:00 am Theme Song: DARK ARIA (Hiroyuki Sawano)

I knew from the title that I was gonna dig that, and I did. Reminded me of early aughts stuff that I did, just sans guitars.

DCR wrote: ↑Wed Mar 27, 2024 5:38 pm

lheugh wrote: ↑Wed Mar 27, 2024 8:00 am Theme Song: DARK ARIA (Hiroyuki Sawano)

I knew from the title that I was gonna big that, and I did. Reminded me of early aughts stuff that I did, just sans guitars.

I think the man got started in 2004 thereabouts, so that makes sense. I swear, anything he composes is pure gold.

Cardio

Theme Song: Longing (Gackt) (another banger @DCR )

Life Fitness Upright Bike: 30min, Level 10
Life Fitness Treadmill: Hiked 30 min at 5km/hour at a 6% Incline.

On the bus to Heathrow Central Station to pick up the missus. You might be wondering why I'm not driving there. Well, parking for the 15 odd minutes I'd be there would cost me 80 quid, which is daylight robbery. I also conferred with cab services. What would be a 20min drive to home (I live pretty close to Heathrow) would cost me for, a one-way trip from the airport to my home, 70 quid. Double that if going there and back. Hell naw, so we're grabbing the bus home too for a grand total of 3 pounds.

Back to logging. I've had an excessively emotionally exhausting day, so getting to this in the late arvo I was already aware I'd be going in with limited resources (mentally and physically). Ideally, I'd have liked 12s, but I'll add a rep to several depending on how the next session feels (hopefully more productive).

Theme Song: Kryptonite (3 Doors Down)

Cambered Bench Press: 5(90kgx8)
Incline Dumbbell Press: 4(30kgx12)
Seated Machine Lateral Raise: 64kgx13,13,10,8
Cable French Press: 4(27.5kgx13)
Pec Flyes: 4(79.3kgx15)
Tricep Pushdown: 4(50kgx15)
Rear Delt Flyes: 3(52.3kgx12)
Snatch-Grip Shrug: 3(95kgx8)

lheugh wrote: ↑Tue Apr 02, 2024 9:54 amBack to logging. I've had an excessively emotionally exhausting day, so getting to this in the late arvo I was already aware I'd be going in with limited resources (mentally and physically). Ideally, I'd have liked 12s, but I'll add a rep to several depending on how the next session feels (hopefully more productive).

Hope whatever was going down has resolved the way you’d have wanted.

Also, yes, that other track in fact was a banger.

DCR wrote: ↑Tue Apr 02, 2024 8:48 pm

lheugh wrote: ↑Tue Apr 02, 2024 9:54 amBack to logging. I've had an excessively emotionally exhausting day, so getting to this in the late arvo I was already aware I'd be going in with limited resources (mentally and physically). Ideally, I'd have liked 12s, but I'll add a rep to several depending on how the next session feels (hopefully more productive).

Hope whatever was going down has resolved the way you’d have wanted.

Also, yes, that other track in fact was a banger.

Just some mental fuckery afoot.

A smidgeon better of a session compared to yesterday. Added some load and reps here and there, and hopped back on the cardio train after a week without dedicated time to it. I'm starting to get an itch to row with the ol' cambered bar again...

Theme Song: Rock-Solid Hero (Masaru Yokoyama)

Hammer Strength Row: 5(102kgx12)
Machine Pullover: 4(71kgx13)
Machine Preacher Curl: 4(35kgx13)
Cybex Seated Row: 4(87.5kgx15)
Cable Curl: 4(20kgx15)
Tricep Pushdown: 3(55kgx15)
Snatch-Grip Shrug: 3(95kgx9)
Barbell Wrist Curl: 3(20kgx12)

lheugh wrote: ↑Wed Apr 03, 2024 7:16 am hopped back on the cardio train after a week without dedicated time to it

Based on that ig photo, your level of shredded does not appear to have been affected.

Damn, dude.