Hip thrust 150 3x10 American deadlift 135 3x10 Lying leg curl 20 3x12 Weighted crunch 40 3x15 RKC plank 3x15sec seated calf raise 30kg 3x12 static hold at pullup bar 3x35sec
today's session was quite good. i found that in order to engage more glutes during hip thrust i gotta keep contract my glutes in between sets. my hams keep taking over during the lift coz its definitely stronger than my glutes.
everytime after i finish my lower body sessions and looked into the mirror my lumbar curve seems to be less than normal and the belt line is not so steep. are these mean i am doing something right? hopefully
went large cheat meal over the weekend. i eat pizza like once in three years so that day was the day again.
Lat pulldown 120 3x10 Pendlay rows 135 1x11, 2x9 Face pull 40 3x12 Rear delt raise 5kg 3 x12 skipped pushdown 3 sets of static hold at pullup bar 35sec
failed pendlay rows. imo pendlay rows is not suited for high reps, same like deadlifts. form will start to breakdown and made the lift ugly
progreess pic, hardly see progress at all since last month....
pullups 3x6 Pendlay rows 135 2x10, 1x9 pushdown 40 2x12, 1x9 3 sets of static hold at pullup bar 35sec
thanks to fagots who always gather around at the pulldown machines, i had no choice but to do pullups instead. pullups fried my biceps and in turn affected the performance for pendlay rows. people keep using equipments and shit so i just called it a day
would be awesome if i have my own equipment. my dream is to have my own home gym or maybe a commercial gym. yeah keep dreaming.
9.3.2015 lower lordosis hip thrust 160 4x10 american deads 145 3x10 leg curl 20 3x15 skipped others
10.3.2015 upper kyphosis hip thrust 160 3x10 seated cable row 100 3x10 face pull 40 3x10 tricep pushdown 30 3x10 rear delt fly 5kg 3x10
decided to omit pendlay row (due to low back fatigue quickly which contradicts with my goals) and lat pulldown (tight lats contribute to kyphosis)
instead i added extra hip thrust 3 sets to the upper body day since it is still light. gonna continue this till end of month,
and then construct 3 full body days during april.
a. this is much better for me to schedule my time, b. and more frequency for hip thrust, which is definitely the MAIN exercise here. wanted to hip thrust 225 at the end of april. really excited for that c. i am always a full body person.
setup for the full body would probably be
hip thrust x3 american deads x3 seated cable row x3 face pull x3 leg curl x3 tricep pushdown x2 calf raises x2
face pull>rear delt fly. nuff said. today did cable row to chest level it was amazing, then head to face pull. upper back is pumped
12.3.2015 lower lordosis hip thrust 165 3x10 american deads 145 3x10 leg curl 20 3x15 weighted crunch 40 3x15 RKC plank 3x15sec seated calf raises 30 kg 3x12 dead hang 3x40sec
after hip thrusts moved to deads and it was hard as fuark, my glutes had no energy left. it was a total energy draining workout
13.3.2015 upper kyphosis hip thrust 170 3x10 seated cable row 100 3x10 face pull 40 3x12 tricep pushdown 30 3x10 rear delt fly 5kg 3x10 dead hang 3x45sec
hip thrust PR of 170lbs, a 5lbs increment just after yesterday's session. read that the weight of hip thrusts climbs up very quickly after u really master the execution of exercise. as my hip thrusts goes up in weight, i notice that the curve in my spine decreases too, or maybe it is my illusion
dead hang gives huge pump in the forearms during the last set.
i notice that now i can setup for deadlifts at higher hip position, as opposed to last year where i need to really sit back to break the bar off the floor. this observation only comes from american deadlift session where i pick 145lbs bar off the floor and start to perform the lift. maybe this could be because of the high volume of glute work? hopefully. will research this when i have the time.
16.3.2015 lower lordosis hip thrust 175 3x10 american deadlifts 15 3x10 seated calf raises 35kg 3x10
PR of hip thrust. really felt it in the glutes so far which is a good thing. american deads fried my whole lower body, and the extra calf raises dint really help either
17.3.2015 upper kyphosis hip thrust 180 3x10 cable row 100 3x12 face pull 50 3x10 pushdown 30 3x12 rear delt fly 5kg 3x10
hip thrust today is [really disappointing weights felt heavy during the first set and i used to much quads to lift it up. recovered during second set but the bar is really hurting my hip bones, and i still have bruises from yesterday's session. the thick cloth that i use to wrap around the bar is practically useless already. and third set is similarly awful. i have to DIY a bar pad srsly. the pain on hip bones really distracting me.
a phaggot asked me what muscle this exercise attacks. i said glutes. he looked at me speechlessly like "u wot m8". im too fuckin lazy to explain about ma condition. just let him think whatever he wants. immore concerned bout today's performance.
gonna hip thrust same weight on thurs and see how it goes..
19.3.2015 lower lordosis hip thrust 180 2x10 american deads 155 3x10
my hip bones cant take it anymore. skipped the whole workout after deadlifts coz fed up. practice low bar squats for first time with 135lbs
20.3.2015 upper kyphosis hip thrust 180 3x10 cable row 100 3x12 face pull 50 3x10 tricep pushdown 30 3x11 rear delt fly 5kg 3 x10
wrap up two yoga mats and to my surprise it felt much better compared to using own wrapup clothes. but still it hurts coz my hip bones are stil red from this whole week sessions. less MMC, gonna deload to 160 next week
practice few sets of 135x5 on low bar squats under supervision of my buddy. it felt almost nothing on the quads as opposed to high bar squat. felt it much at hams and glutes instead. felt quite positive about low bar squat, but i think it migh hurt the wrist a little when goin heavy.
23.3.2015 lower lordosis hip thrust 180 3x10 american deads 155 1x10, 160 2x10 low bar squat practice 135
after the weekends finally my hip bones got some rest and all the three working sets of hip thrust are perfect. i added two warmup sets and this helped tremendously. super good session seriously
24.3.2015 upper kyphosis hip thrust 185 3x10 cable row 110 3x10 face pull 50 3x12 reverse fly 5kg 3x12
2nd and 3rd set of hip thrust are awful. used too much hams and calves during 2nd set, and too much quad during 3rd set. i began to think i shuouldnt really push it too much, should have let the hip bones rest for at least one day before crushing them down again. it fuked up the MMC but nevertheless the burn in the glutes is quite ok.
i think i will do 185 3x10 on friday, let the CNS and hip bones rest for a solid two days first. that being said thursday will be an upper kyphosis and friday will be lower lordosis.
27.3.2015 hip thrust 190 3x10 (PR) american deadlfts 165 3x10(PR)
two huge meatheads train legs today with insane volume and weights. they took all the weights fromf the gym leaving no option for me but to wait them finish. i only started my workout more than one hour later and could only do these two main exercises, as i had wasted too much time in the gym. das it mane
i regularly stretch my hip flexors and pecs, while doing RKC plank in home now. this plank variation makes my abs soo tight as fuark now which is a good thing coz we want them to help pull the pelvis upwards and posterially tilt it
so next week will start full body (3x/week)routine to minimise cost:
hip thrust 3x10 american deads 3x10 cable row 3x10 face pull 3x10 tricep work 2x10 bicep work 2x10 leg curl alternate with reverse fly every session 2x10
a little high volume, but to save cost, this is the best solution.
hip thrust 195 3x10 american deads 170 3x10 cable row 110 3x10 face pull 3x10 tricep pushdown 40 2x10 dumbell curl 10 kg 2x10 reverse fly 7.5kg 2x12 dead hang 45sec
exhausting workout, but felt great after finished it though, i am having less and lees glute reruitment during hip thrust, i will coime to a point where i have to stop adding 5lbs somewehre this week or next week to ensure maximal MMC
Mar 2 2015, 11:38 PM
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