19 Nov - Back


Wide grip pulldowns

7 plates x 10
8 plates x 10
9 plates x 8
10 plates x 6 x 2


Close grip underhand pulldown

10 plates x 10
11 plates x 8


Shoulder width neutral grip cable rows

45 kgs x 10
50 kgs x 8 x 2


Behind the neck pulldowns

7 plates x 10 x 3


Close neutral grip pulldowns

8 plates x 10
9 plates x 8 x 2

If I manage 2 plates per side bench press before adix4 uploads his 2 plate bench vid,

22 Nov - Chest and Tris


BB Bench Press

135 lbs x 10
155 lbs x 10
175 lbs x 8
185 lbs x 6
195 lbs x 3


Incline BB press

95 lbs x 10
115 lbs x 10
135 lbs x 10
155 lbs x 6


Machine Dips

160 lbs x 10
180 lbs x 8
170 lbs x 10


Cable Cross

30 kgs (Per side) x 10 x 2
25 kgs x 12 x 2


Tricep pushdowns

45 kgs x 10
50 kgs x 10 x 2

That's a surefire way to get pinned.
It's about 30lbs to the magic 225lbs/2 plates bench. I think that's going to take 4 weeks minimum, probably more. I might slide in a couple of 'consolidation' workouts rather than going all 'increase'.

Not thinking about it too much yet. Just gonna put in the effort and hopefully one day it'll come.


This post has been edited by statikinetic: Nov 23 2011, 11:00 AM

25 Nov- Shoulders

Been awhile since I used the Smith for shoulders, last was a pair of 45 lbs plates for 8 reps.
Decided to go for a test run.

Smith seated shoulder press
(weight excluding bar)

70 lbs x 10
90 lbs x 15
110 lbs x 10
130 lbs x 8
140 lbs x 6 x 2


Smith behind the neck press
(weight excluding bar)

90 lbs x 8 x 3


DB Lateral raise

25 lbs x 10 x 3


Upright rows

30 kg x 10 x 3


Athsma acting up, dizziness kicking in. Decided not to press the issue.

26 Nov - Back


T-bar Rows

100 lbs x 10
150 lbs x 10
180 lbs x 8
200 lbs x 6 x 2


Reverse grip shoulder width pulldowns

9 plates x 10
10 plates x 10
11 plates x 8
12 plates x 6



Close Neutral Grip Cable Rows

50 kgs x 10
60 kgs x 10 x 2
70 kgs x 8


Behind the neck pulldowns

8 plates x 8
7 plates x 10 x 2

Whoa, awesome. And I would never had guessed.
I like being around people who do something about it rather than using their asthma as an excuse not to workout.

I'd swap something else in for the behind the neck press. It's too much of an injury risk I gather?

Nice.
My workout got a positive tweak today!

Thanks for the advice.

Terry's place.
Ultimate Gym for those who don't know it.

This post has been edited by statikinetic: Nov 26 2011, 05:42 PM

6 Dec - Chest and Tris
Feeling really tired today.

BB Bench Press

135 lbs x 10
185 lbs x 10
195 lbs x 5
205 lbs x 6 (With spotter, but spotter was new so he held the bar all 6 reps)
205 lbs x 6 (Sorted with spotter, 3 reps unassisted and 3 assisted)
225 lbs x 5 (Negatives)


Incline BB press

135 lbs x 10
155 lbs x 8
165 lbs x 10 (With spotter, last 4 assisted)


Machine Dips

160 lbs x 10
180 lbs x 10 x 2


Cable Cross

35 kgs (Per side) x 8 x 2
30 kgs (Per side) x 10

Tricep pushdowns

50 kgs x 10
55 kgs x 10 x 2


Thinking of scaling down on the bench if I do hit 225. The bar really bit into my palms during the negatives, had some bruising.

PS - OOPS! Accidentally edited in my latest workout...oh no!!!

This post has been edited by statikinetic: Dec 6 2011, 10:22 PM

29 Nov - Back


Bent over BB rows

135 lbs x 10
155 lbs x 8
175 lbs x 8 x 2


Close neutral grip cable rows

60 kgs x 10 x 2
70 kgs x 10


T Bar rows

100 lbs x 10
150 lbs x 10
180 lbs x 6 x 2


Wide grip pulldowns

9 plates x 10
10 plates x 8 x 2


Restarted bent over rows after a 4 month cessation due to back injury. Got a belt today as insurance, straps helped bypass grip issue on higher weights but took a little getting used to. Bought new tubs of Myo today too, cookies and cream tastes great. COOKIES! Nom nom nom.



This post has been edited by statikinetic: Dec 1 2011, 10:30 PM

1 Dec- Shoulders and Bis


Smith seated shoulder press
(weight excluding bar)

90 lbs x 10
110 lbs x 10
130 lbs x 8
140 lbs x 6
150 lbs x 4


DB Lateral raise

30 lbs x 8 x 2
25 lbs x 10


Short BB upright rows

30 kg x 10
35 kg x 8 x 3


Reverse DB Flyes

25 lbs x 8 x 3


EZ Bar bicep curls
(Weight excluding bar)
40 lbs x 10
60 lbs x 8 x 3



Was pulling too far back initially on the reverse DB flyes, I couldn't see myself doing it. Luckily one of the guys managed to spot it for me.


This post has been edited by statikinetic: Dec 2 2011, 10:18 AM

Looking back, loving the strength gains these past month.
Think I may close out the year strong (Not sure if pun intended).

Let's do this.
By end of this month you gotta hit your 100 lbs DB presses, and I'll hit the 2 plates bench.

Let's do...oh wai~

You're at 94 lbs/5 reps. Target - 100 lbs.
I'm at 205 lbs/2 reps. Target - 225 lbs.

Think you can prolly hit it next week. I'm targetting to 31 Dec get to it.

The DBs at your gym are 5 lbs increments? 94,99,104?
Hmm, should we get Dan in on this?

You should be shooting for the 47.5 kg DBs then.
Well, as long as we provide vid evidence it should be ok. Will give ya a FB link if I don't put it in the general forums.

Posted in Dan's log. He needs to pick a lift.


Edit :

Dan is in!

Front squat current - 100kg. Target - 110kg.

This post has been edited by statikinetic: Dec 2 2011, 07:58 PM

6 Dec - Chest and Tris
Feeling really tired today.

BB Bench Press

135 lbs x 10
185 lbs x 10
195 lbs x 5
205 lbs x 6 (With spotter, but spotter was new so he held the bar all 6 reps)
205 lbs x 6 (Sorted with spotter, 3 reps unassisted and 3 assisted)
225 lbs x 5 (Negatives)


Incline BB press

135 lbs x 10
155 lbs x 8
165 lbs x 10 (With spotter, last 4 assisted)


Machine Dips

160 lbs x 10
180 lbs x 10 x 2


Cable Cross

35 kgs (Per side) x 8 x 2
30 kgs (Per side) x 10

Tricep pushdowns

50 kgs x 10
55 kgs x 10 x 2


Thinking of scaling down on the bench if I do hit 225. The bar really bit into my palms during the negatives, had some bruising.

8 Dec - Back & Biceps


Bent over BB rows

135 lbs x 10
155 lbs x 8
155 lbs x 6 x 2


T Bar rows

100 lbs x 10
150 lbs x 10
170 lbs x 8
180 lbs x 6


Close neutral grip cable rows

60 kgs x 10
70 kgs x 8
70 kgs x 6


DB Hammer curls

25 lbs x 10 x 3


EZ Bar curls
(Weights only)
40 lbs x 10
50 lbs x 10 x 2

9 Dec - Shoulders and legs

Got to the gym very late, only had 40 minutes to workout.

Seated Shoulder Press
(Weights excluding bar, thin barbell used)

20 kg x 10
30 kg x 10
40 kg x 10
45 kg x 8
50 kg x 6
50 kg x 5 (Failed, couldn't get the bar up on last rep)


DB Lateral Raise

25 lbs x 10 x 3


Tried out squats, but on lower weights as fractured ankle not fully healed yet. Concerned on putting too much pressure on it.

Squats

135 lbs x 10 x 3

This post has been edited by statikinetic: Dec 11 2011, 02:52 AM

Feeling some serious fatigue the past 2 days. It's been great progress the past couple of months, and I'm wondering if my body is telling me to deload.