DB Shallow Incline: 42x6, 36x9
Sumo Deadlift: 182.5x6. Nice. I gotta persist with sumo. This set felt good. Feet a little closer together.
Leg Press: 160x25. I got on the hack squat machine planning to do a big set but the machine was making some really annoying sound each rep. So I got off and moved myself across to the leg press. Did a few warm up reps and popped 4 plates on either side with the intention of doing at least 20. I believe I had done 200 for 15 before but my experience with the leg press is minimal. I placed my feet up a little higher on the plate and this allowed for more ROM and felt more comfortable. I got to the 19th rep and wanted to cry. Did six more and called it a day. Instant quad swell. Next week will be 180x25.
Saturday, 12 November 2011
Thursday, 10 November 2011
Decent Session
Lateral Raises: 8x20
Seated DB Press: 30x6 +2 forced, 26x10 +3 forced
Rows: 72.5x5,70x2x5, 60x6. Just trying to practice technique. Felt weak with them.
LTE: 40x10, 8.
Hill sprints x6
Seated DB Press: 30x6 +2 forced, 26x10 +3 forced
Rows: 72.5x5,70x2x5, 60x6. Just trying to practice technique. Felt weak with them.
LTE: 40x10, 8.
Hill sprints x6
Tuesday, 8 November 2011
89.4kg : /
DB Bench: 42x6, 34x10
Squat: 182.5x3, 145x10
Seated Alternate DB Curl: 14x12, x10+2
Was sick the last three days, ate almost nothing and still wasn't feeling 100% today but was keen for a session. Squats obviously didn't go to well but expecting to crush a set when you haven't been well just ins't realistic. Went hard on the lighter set and it hurt.
Weighed myself after the session: 89.4kg. This is down about 2kg from only a week ago. Obviously the fact that I was sick and didn't eat for three days has accelerated the weight loss but I still suspect my caloric intake is too low and I'm losing weight too fast. I'm gonna up the carb intake to a minimum of 150-175g per day and about 220-240g on training days. Definitely looking a lot better though. My chest, shoulders, arms and thighs are visibly leaner. I look smaller with a shirt on, but bigger with my shirt off if you know what I mean. Leaner looks bigger.
Squat: 182.5x3, 145x10
Seated Alternate DB Curl: 14x12, x10+2
Was sick the last three days, ate almost nothing and still wasn't feeling 100% today but was keen for a session. Squats obviously didn't go to well but expecting to crush a set when you haven't been well just ins't realistic. Went hard on the lighter set and it hurt.
Weighed myself after the session: 89.4kg. This is down about 2kg from only a week ago. Obviously the fact that I was sick and didn't eat for three days has accelerated the weight loss but I still suspect my caloric intake is too low and I'm losing weight too fast. I'm gonna up the carb intake to a minimum of 150-175g per day and about 220-240g on training days. Definitely looking a lot better though. My chest, shoulders, arms and thighs are visibly leaner. I look smaller with a shirt on, but bigger with my shirt off if you know what I mean. Leaner looks bigger.
Saturday, 5 November 2011
Not Well
Real shit day in the gym today. More than just lacking energy, I was feeling totally exhausted to the point that I could of lay down in the gym and gone to sleep. I'm feeling like I must have some sort of bug I'm trying to fight off. Would of taken the day off but the thing is I didn't feel too bad when I got up, I just got progressively worse as the session went on.
All in all, no big deal. I know these sort of days come around once in a while and I don't get shitty when they do. Will go hard again next time.
DB Shallow Incline: 40x8, 34x12.
Conventional Deadlift: 182.5x3. Got the same weight for 6 last week with a sumo stance. I know I wasn't 100% today but I feel like I should persist with sumo.
No front squats. I had enough trouble just walking to my car and driving home.
All in all, no big deal. I know these sort of days come around once in a while and I don't get shitty when they do. Will go hard again next time.
DB Shallow Incline: 40x8, 34x12.
Conventional Deadlift: 182.5x3. Got the same weight for 6 last week with a sumo stance. I know I wasn't 100% today but I feel like I should persist with sumo.
No front squats. I had enough trouble just walking to my car and driving home.
Thursday, 3 November 2011
Leaner, Bigger, Stronger
Lateral Raises: 7x17 +3.
Seated DB Press: 28x8, 24x10 +0. Tried a little rest-pause with this one but didn't make the rep. Maybe wait a little longer than 10seconds?
Rows: 75x6, (too heavy) 60x12.
LTE: I'm going to replace tricep extensions with these. 37.5x12, 10.
Chins: 10, 6.
Great session. Also did 8 hill sprints yesterday.
"The best thing about getting leaner is that it makes you look bigger".
Seated DB Press: 28x8, 24x10 +0. Tried a little rest-pause with this one but didn't make the rep. Maybe wait a little longer than 10seconds?
Rows: 75x6, (too heavy) 60x12.
LTE: I'm going to replace tricep extensions with these. 37.5x12, 10.
Chins: 10, 6.
Great session. Also did 8 hill sprints yesterday.
"The best thing about getting leaner is that it makes you look bigger".
Wednesday, 2 November 2011
Tuesday, 1 November 2011
Who Needs Calories When You've Got Intensity?
DB Bench: 40 x7, 32x11. Man, these were hard. My whole arms, shoulders and pecs got a pump out of these. Obviously not used to using dumbbells.
Squat: 180x6, 140x10. A tough session, and a good start but I want to build on this and hit more reps next week. Got a pretty mean pump though. Quads were cramping when I was walking down the stairs.
Seated Alternate DB curls: 14x12, 14x10. Left hand was way harder than right.
Bodyweight: 91.5. Down about 800g from 8 days ago.
Squat: 180x6, 140x10. A tough session, and a good start but I want to build on this and hit more reps next week. Got a pretty mean pump though. Quads were cramping when I was walking down the stairs.
Seated Alternate DB curls: 14x12, 14x10. Left hand was way harder than right.
Bodyweight: 91.5. Down about 800g from 8 days ago.
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