21/11/2014

Pull


Pulldowns
4 x 10/10/10/9 x 80kg


Unilateral pulldowns
1 x 12 x 25kg
3 x 10 x 30kg


DB shrugs
4 x 20 x 42kg


Seated DB curls
4 x 11 x 16kg

Hey man, if you don't mind me asking.

What were your stats when you started lifting? And what changes did you made to your diet to bring yourself to your current level?

Was probably mid-50kg to 60kg when I started 4-5 years ago. Main contributor was definitely tracking my diet. Admittedly, I only started doing it properly relatively recently, i.e. within the last 2-3 years, but I'd say that made a big difference.

12/12/2014

Legs


Front squats
3 x 5 x 105kg


BB lunges
3 x 8 x 60kg


Hyperextensions/GHR
3 x 12 x 20kg


Haven't been able to train for 3 weeks due to a multitude of factors, i.e. flu plus other priorities. Didn't feel too bad today in terms of strength. Ankle was sore so I left out calves.

14/12/2014

Push


OHP
4 x 5 x 60kg


Bench press
4 x 8 x 80kg


Seated lateral raise
3 x 12 x 12kg


Incline DB flyes
3 x 10 x 18kg


V bar pushdowns
1 x 14 x 35
3 x 10/9/8 x 40


As expected, pushing strength dropped.

15/12/2014

Pull


Machine rows
4 x 15 x 92.5


Unilateral pulldowns
4 x 10 x 30kg


DB shrugs
4 x 20 x 42kg


Seated DB curls
4 x 10 x 16kg

6/1/2015

Legs


Smith machine calf raises
5 x 10 x bar+130kg

Supersetted with

BW calf raises
5 x 12


Hyperextensions
1 x 20 x BW
3 x 12 x 10kg


Leg extensions
5 x 12 x 82.5kg


Did one warmup set of front squats and it was clear that they were out of the question today.

8/1/2015

Push

Bench press
3 x 5 x 90kg

4 x 10 x 75kg


OHP
4 x 8 x 50kg


Seated lateral raise
3 x 10 x 12kg


Overhead cable extensions
1 x 15 x 10kg
1 x 8 x 15kg
2 x 10 x 12.5kg


But who was strength?

9/1/2015

Pull


Machine rows
4 x 15 x 92.5


DB rows
3 x 10 x 42kg


Reverse flyes
4 x 10 x 12kg


Seated DB curls
4 x 10 x 16kg

16/1/2015

Legs


Smith machine calf raise
5 x 12 x bar+130kg

Supersetted with

BW calf raise
5 x 12


Hyperextension/GHR
4 x 12 x 20kg


Leg extension
5 x 12 x 82.5kg


Back still a bit fvcked so no squats for a while.

17/1/2015

Push

OHP
1 x 5 x 62.5kg
2 x 5 x 65kg

4 x 8 x 50kg


Incline DB bench
4 x 10/10/9/9 x 30kg


Incline flyes
3 x 10 x 18kg


Overhead DB extension
4 x 10 x 16kg

Not too bad today.

18/1/2015

Pull


Pulldowns
1 x 10 x 80kg
3 x 8/7/8 x 85kg


Machine rows
4 x 12 x 92.5


DB shrugs
4 x 20/17/16/16 x 42kg


Seated DB curls
4 x 10 x 16kg

22/1/2015

Legs


Hyperextensions/GHR
4 x 12 x 20kg


Alternating calf raise
5 x 12 x BW


Leg extension
5 x 15/12/12/11/11 x 82.5kg

26/1/2015

Push


Incline DB bench press
4 x 12/10/10/9 x 32kg


DB shoulder press
3 x 8 x 26kg


DB lateral raise
3 x 10 x 14kg


Incline flyes
3 x 10 x 20kg


Overhead DB extension
4 x 10 x 16kg

27/1/2015

Pull


Pulldowns
3 x 10/8/7 x 85kg
1 x 8 x 80kg


Machine rows
4 x 12 x 92.5


DB shrugs
4 x 20 x 42kg


Seated DB curls
4 x 10 x 16kg

30/1/2015

[U]Legs[U]


Hyperextension/GHR
5 x 12 x 20kg


Alternating calf raise
5 x 12 x BW


Leg extensions
5 x 15/15/15/10/10 x 82.5kg

31/1/2015

Push


DB shoulder press
1 x 7 x 28kg
3 x 6 x 30kg

3 x 8 x 24kg


DB bench press
3 x 8 x 30kg


DB incline flyes
3 x 9/8/8 x 20kg


Overhead cable extensions
1 x 12 x 10kg
3 x 10 x 12.5kg

I do warmup sets, I just don't list them. Typically do about 3 sets starting from 40-50% of my workset weight and increase ~10-15% per set.

2/2/2015

Pull


Pulldowns
4 x 10/9/9/8 x 85kg


Machine rows
4 x 12 x 92.5


Reverse flyes
4 x 8 x 14kg


Seated DB curls
4 x 10 x 16kg

Reverse curls
2 x 12 x 8kg

6/2/2015

Legs


Hyperextensions/GHR
5 x 6 x 30kg


Leg extension
5 x 15 x 82.5kg


Alternating calf raise
5 x 15 x BW