ColonelMoutarde's training log

[ColonelMoutarde]

03/12/2021
WEEK 2 DAY 3
Smith Machine Squat 7x90 kgs 7x85 kgs
Incline Dumbbell Bench 10,9,8x30 kgs 10,10x28 kgs
Triceps Pushdown 12,10x30 kgs 12,10x25 kgs 15x20 kgs
Calf Raise 11,10,10,10,10,10x120 kgs

[ColonelMoutarde]

04/12/2021
WEEK 2 DAY 4
Romanian Deadlift 8,8,7,6x125 kgs
Dumbbell Press 14,12,11,11x22 kgs
T-Bar Row Machine 20,15,13,13,13x40 kgs
Lateral Raise 12,12,12,12,10 kgs
Reverse Fly 4x10-20x40 kgs

[ColonelMoutarde]

06/12/2021
WEEK 3 DAY 1
Bench Press 7,7,6,5x90 kgs 10,10x80 kgs
Dips 10,8x(90+20) kgs 13,12,12x(90+0) kgs
Calf Raise 11,11,11,11,11,11x120 kgs

[ColonelMoutarde]

08/12/2021
WEEK 3 DAY 2
Deadlift 6,6,6x145 kgs
Press 7,6,6,5x50 kgs
Lat Pulldown 11,10,10,9x65 kgs 13,10x60 kgs
Lateral Raise 12,11,11,10,10,10x12 kgs

[ColonelMoutarde]

10/12/2021
WEEK 3 DAY 3
Smith Machine Squat 8,8,8,8,8x90 kgs
Dumbbell Incline Bench 8,8,8,8,8,8x30 kgs
Triceps Pushdown 20,15,15,15,10,10x30 kgs
Calf Raise 11,11,11,11,11,10x120 kgs

[ColonelMoutarde]

11/12/2021
WEEK 3 DAY 4
Romanian Deadlift 6,6,6,6,6x125 kgs
Dumbbell Press 12,12,12,12,12,12x22 kgs
Machine Row 10,10,10x120 10,10,10x100 kgs
Lateral Raise 15,15,13,12,10x12 kgs
Reverse Fly 15,15,15,15,12,12 kgs

[ColonelMoutarde]

13/12/2021
WEEK 4 DAY 1
Squat 6,5,5,4x120 kgs
Bench Press 6,6,6,6,6,6,5x90 kgs
Weighted Dips 8,8,8,8,8,8x(90+20) kgs

[ColonelMoutarde]

15/12/2021
WEEK 4 DAY 2
Deadlift 7,7,7,6x145 kgs
Press 6,6,6,6,6,6x50 kgs
Lat Pulldown 9,9,9,9,9,9,9x65 kgs
Lateral Raise 10,10,10,10,10,10x12 kgs
Reverse Fly 15,15,15,10,10,10x40 kgs

[ColonelMoutarde]

17/12/2021
WEEK 4 DAY 3
Smith Machine Squat 9,9,9,9,9x90 kgs
Dumbbell Incline Bench 9,9,9,9,8x30 kgs 8,8x28 kgs
Power Triceps Pushdown 15,15,15,15,13x30 kgs 15,15x25 kgs
Calf Raise 10,10,10,10,10,10,10x120 kgs

[ColonelMoutarde]

18/12/2021
WEEK 4 DAY 4
Leg Curl 15,10,10,10,10x50 kgs
Dumbbell Press 13,13,13,13,10,10x22 kgs
Machine Row 11,11,10x120 kgs 11,11,11,11x100 kgs
Lateral Raise 11,11,9x12 11,11,11x10 kgs
Reverse Fly 16,16,16,15,11,11x40 kgs

[ColonelMoutarde]

This cycle I managed to do a lot of volume, in particular on the upper body lifts. Workouts felt very stimulative, I felt very sore, in particular in the chest, triceps, quads and back. Also my appetite is through the roof, and I find it difficult to limit myself to 3000 kcal a day. My triceps seemed to like doing triceps extensions with a slow tempo while raising the elbows a lot (to stretch the long head, like a standing LTE, if that makes sense), and I will probably do them that way for a while. On the flip side, I had a lot of work and doing so much volume is time-consuming, so that I did not have time to train the squat properly, hence the lower numbers. It is time to deload now.

[ColonelMoutarde]

WEEK 5 DAY 1	20/12/2021
Exercise	Sets & Reps	Weight
Squat	5,5	120 kgs
Bench	5,5,5	90 kgs
Weighted Dips	10,10	(90+20) kgs
Calf Raise	10,10,10	120 kgs

[ColonelMoutarde]

WEEK 5 DAY 2	22/12/2021
Exercise	Sets & Reps	Weight
Deadlift	5,5	145 kgs
Press	6,6	50 kgs
Lat Pulldown	9,9,9	65 kgs
Lateral Raise	9,9	12 kgs
Reverse Fly	14,14	40 kgs

[ColonelMoutarde]

WEEK 5 DAY 3	24/12/2021
Exercise	Sets & Reps	Weight
Smith Machine Squat	8,8	90 kgs
Dumbbell Incline Bench (45°)	8,8,8	30 kgs
Power Triceps Pushdown	14,14	30 kgs
Calf Raise	10,10,10	120 kgs

[ColonelMoutarde]

WEEK 5 DAY 4	25/12/2021
Exercise	Sets & Reps	Weight
Romanian Deadlift	6,6	125 kgs
Dumbbell Press	12,12	22 kgs
Row Machine	10,10,10	120 kgs
Lateral Raise	9,9	12 kgs
Reverse Fly	14,14	40 kgs

[ColonelMoutarde]

WEEK 1 DAY 1	27/12/2021
Exercise	Sets & Reps	Weight
Squat	5,5,5	120 kgs
Bench	5,5,5,5	90 kgs
Weighted Dips	10,10,8	(90+20) kgs
Calf Raise	10,10,10,10	120 kgs

[ColonelMoutarde]

WEEK 1 DAY 2	29/12/2021
Exercise	Sets & Reps	Weight
Deadlift	5,5,5	145 kgs
Press	6,6,6	50 kgs
Lat Pulldown	9,9,9,9	65 kgs
Lateral Raise	9,9,9	12 kgs
Reverse Fly	14,14,14	40 kgs

[ColonelMoutarde]

WEEK 1 DAY 3	31/12/2021
Exercise	Sets & Reps	Weight
Smith Machine Squat	8,8,8	90 kgs
Dumbbell Incline Bench (45°)	8,8,8,8	30 kgs
Power Triceps Pushdown	14,14,14	30 kgs
Calf Raise	10,10,10,10	120 kgs

[ColonelMoutarde]

WEEK 1 DAY 4	01/01/2022
Exercise	Sets & Reps	Weight
Stiff Leg Deadlift	6,6,6	125 kgs
Dumbbell Press	12,12,12	22 kgs
Row Machine	10,10,10,10	120 kgs
Lateral Raise	9,9,9	12 kgs
Reverse Fly	14,14,14	40 kgs

[ColonelMoutarde]

WEEK 2 DAY 1	04/01/2022
Exercise	Sets & Reps	Weight
Squat	6,6,6,6	120 kgs
Bench	6,6,6,6,6	90 kgs
Weighted Dips	7,7,7,7	(90+20) kgs
Calf Raise	11,11,11,11,11	120 kgs