No.13's training.

Rep Upper Body.

Quite happy with todays workout!
I switched first exercise to 60kg 3 x max reps. 3weeks ago I tried this and got 25, 10, 10 over the 3 sets. This time....

60kg Bench (55% of 1RM)
x 31
x 23
x 21

Very happy with this! Amazed myself, may switch this to 80kg next week. I've got from 45total reps, to 75total reps.

I also switched chins for overhand pullups. I'm desperate to get better at lugging myself up vertically! I had to have two attempts on 3 of the set just to get over 5.

Pullup / Rear Delt flye susperset
BW x 7 / 10kg x 12
BW x 4, 2 / 10kg x 12
BW x 4, 2 / 10kg x 12
BW x 4, 2 / 10kg x 12

OHP (strict, no push press this week!)
60kg x 6 x 4.  << Happy I completed all 4 sets.

BB Shrug / EZ curl superset (weight exc bar)
80kg x 12 / 22.5kg x 12
80kg x 12 / 22.5kg x 12
80kg x 12 / 22.5kg x 12

I also added in some plate pinching this week to help with my grip.

x2 10kg plates for timed sets:

1) R - 16s , L - 13s
2) R - 12s , L - 14s

Nice way to finish workout

3" Board Press
50kg x 10
60kg x 10
75kg x 6
90kg x 5
100kg x 5
110kg x 5 <<
120kg x 1 <<

90 x 8 Flat bench to finish off.

15kg Pushups
x 22, x 16


BB Row / Rear Flye superset
60kg x 10 / 10kg x 6
60kg x 10 / 10kg x 6
60kg x 10 / 10kg x 6
60kg x 10 / 10kg x 6

Barbell Shrug
90kg x 8 x 3

EZ Curls (exc bar weight)
27kg x 8 x 4


Happy with my pressing, hopefully squats will be just as good tomorrow or tuesday night.

Very pleased today! About 10mins into the session I just felt as though I really couldn't be arsed, was struggling, felt tired, hadn't eaten as much as I'd wanted to today, but I'm glad I stuck it out!...

Squat
50 x 5
60 x 5
70 x 5
90 x 5
100 x 5
110 x 5 5rep PB!! Really didn't think I was going to make this
130 x 1 New PB!! Got a video of this, will upload it from my phone once I figure out how to (I've lost the cable) any suggestion?

Walking Lunge / BB Calf Raise superset
20kg x 10 / 95kg x 20
20kg x 10 / 95kg x 20 << left out last set, due to well... I couldn't be arsed tbh

SLDL
60 x 5
75 x 5
90 x 5
90 x 5

Finished off with some light skullcrushers as a welldone for the PB's seem to be either increasing weight or reps every week at the moment *touchwood* so obviously something's going right! First time in a long time I've got abit of consistancy going too!

Nice squat! Does your phone have bluetooth? Does your comp have bluetooth? If not, probs a new wire needed..

Cheers jack, 140 will fall soon hopefully!
Phone has bluetooth, my ageing computer doesn't however!

Lifts from this evening's repetition upper body session. I had about 4hours sleep last night and my diet has been crap due to exams/revision, so wasn't expecting much. I was however pleasantly suprised with my bench. Last week I totally suprised myself repping 60kg, and so, as promised, bumped it upto 80kg this week.

Flat Bench
80kg x 16
80kg x 15
80kg x 14

Overhand pullups / Rear flye superset
bw x8 / 10kg x 10
bw x5, x2 / 10kg x 10
bw x4, x2 / 10kg x 10
bw x4, x2 / 10kg x 10
**desperate to get better at these.

OHP
60kg x 3 x 2
65kg x 3
70kg x 3
60kg x 7+1
**first time ever attempted more than 65kg overhead so am happy. I switched the rep scheme up abit this week but will go back to 6-8 next week.

BB Shrug / Ez Curl superset (exc bar weight)
90kg x 10 / 27kg x 10
90kg x 10 / 27kg x 10
90kg x 10 / 27kg x 10

3" Board Press
50kg x 5
60kg x 5
75kg x 5
90kg x 5
105kg x 5
112.5kg x 6 105 felt horrible, 112.5 felt so much better that I went for a (very slow) 6th rep.

Flat Bench
90kg x 10

Weighted Pushups
20kg x 12 x 2

BB Row / Rear Flye superset
70kg x 5 / 10kg x 8
70kg x 5 / 10kg x 8
70kg x 5 / 10kg x 8
70kg x 5 / 10kg x 8 << I think finally, after nearly 2years I've almost got my row technique nailed!

BB Shrugs
60kg x 20 x 3

EZ Curls (exc. bar weight)
33kg x 10 x 3

Weighted situps
10kg x 20
10kg x 10
10kg x 10


Very sweaty session, and pretty chuffed with my 112.5kg x 6 board press, hopefully this'll transfer over to my regular bench press in a couple weeks time and I can hit a PB!

Squat
20kg x 10
50kg x 5
60kg x 5
80kg x 5
100kg x 5
112.5kg x 5 PB

Walking lunges / BB Calf raise superset
20kg x 10 / 90kg x 25
20kg x 10 / 90kg x 25
20kg x 10 / 90kg x 25

SLDL
60kg x 5
80kg x 5
95kg x 5
95kg x 5

Weighted situps
10kg x 21, 14, 12


I think I may have worked out a way to upload the 130kg squat. Hopefully get it up over the next couple of days for some construtice criticisms

And as an added bonus - I finish my exams tomorrow!!

Some good workouts lately man. Well done on getting the exams done after tomorrow. Im so happy mine are done :)

Last weeks 130kg effort. Sorry for the MC Hammer style trousers, I had to roll them up! And apologies for the grunting also...

Not happy with tonight's session at all.
I just seemed to struggle so much more this week, which is weird as I've has more rest, foods been good too, abit gutted to that my progress is coming to a halt!

BB Bench
40kg x 10
50kg x 5
70kg x 5
80kg x 17 < Up 1 rep
80kg x 12 < Down 3 reps
80kg x 13 < Down 1 rep

Overhand Pullups / Rear Flyes superset
bw x 7 / 10kg x 12
bw x 6 / 10kg x 12
bw x 5, 2 / 10kg x 12
bw x 4,2 / 10kg x 12
**these were the only good thing this week, no difference really in the reps but they felt much easier and stronger.

OHP (+push press)
60kg x 3 x 2
60kg x 5
60kg x 3+2
60kg x 4+1
60kg x 4+2
** total ****, felt extremely taxing. 2weeks ago I completed 60kg - 4x6, strict. Last week 70kg x 3, strict. Struggled so much more this week and I don't know why

BB Shrug / EZ curl (exc. weight) superset
90kg x 10 / 33kg x 8
90kg x 10/ 33kg x 8
0 / 33kg x 8

I sacked off the last set of shrugs I had a bash of 'heavy' barbell holds, 145kg (as much as I own) for two timed sets.

145kg x 24s, then 18s

10kg weighted situps
x 25, 12, 11


Bit of a long session but felt pretty pumped by the end of it. Would have been perfect had my OHP and bench not been so ****ty!

I'm going to start recording my diet (roughly) from now on too.

Breakfast: 100g oats, pint of skimmed milk, 25g Whey, 2 fish oil caps
Snack: Apple, Banana
Lunch: 250g turkey mince, 40g spinach, half a pepper, half a tin of tomato's, 2 wholemeal bread rolls
Post Workout: 50g Whey, 30g Maltodextrin, Banana
Dinner: 250g turkey mince, 40g spinach, half a pepper, half a tin of tomato's, 2 wholemeal bread rolls
Pre-bed: 25g Whey Blend, half a pint of milk, 25g ground almonds


I'm going to try and include an additional snack as well, oatcakes with hazelnut butter if I can find it!

Deep squat! Went up fast to. Do 140kg next session to parallel. I'm sure you will have it.

If only I shared your optimism jack
I'll see how I'm feeling on the day. Next session is due monday! I'll try and psyche myself up for it.

That's great work on the squat mate. If it wasn't for the grunting you didn't actually look that strained doing it. I find looking at the videos of my training it's so different from how i see it at the time. Even if i think i'm really taking my time over the rep i look at the video and it's dead quick. Weird

nice depth, and nice homemade rack too.

essex_chris


That's great work on the squat mate. If it wasn't for the grunting you didn't actually look that strained doing it. I find looking at the videos of my training it's so different from how i see it at the time. Even if i think i'm really taking my time over the rep i look at the video and it's dead quick. Weird

Hah cheers mate, once of the advantages of training at home is that I can grunt as much as I want
Target for monday is 115kg x 5. Week after that I'm not so sure what I'm doing, I may try some high-rep stuff followed by a couple weeks 5x5, and then 3x3 I'm not so sure. Tomorrow is upper body, I'd like to hit 115kg x 5 in the board press too. Fingers crossed I'll then be able to squeeze out 1*115 regular bench.
In 2weeks time I'll be moving my "rack" and weights into the garage so I'll be able to deadlift once again

daKensta


nice depth, and nice homemade rack too.

Cheer's DK, how you feeling? Fully recovered from the manflu?

No.13

Cheer's DK, how you feeling? Fully recovered from the manflu?

it was real flu I'll have you know, and yes thanks.

daKensta

No.13

Cheer's DK, how you feeling? Fully recovered from the manflu?

it was real flu I'll have you know, and yes thanks.

Sorry man

Diet for today:
40g Whey, apple, banana
2 wholemeal rolls, tin of tuna
100g oats, 25g whey, pint of skimmed milk
banana
250g turkey mince, spinach, pepper, tomato's, 2 wholemeal rolls
25g whey, half a pint of skimmed milk, 25g almonds, 2 fish oil caps

Oh, and about 7 pints of cider/guiness

Diet looking sweet and squats looking good too with progress to be made.