Yeeeeeeaaah Buddy- dave's log

Double hard bastard back session
 
Chin up
 
bw x 3
bw x 3
+10kg x 3
+25kg x 3
+30kg x 3
+35kg x 3
+10kg x 8
+10kg x 8
bw x 10
 
HS iso low row
 
40kg / side x 10
60kg / side, single arm 3 x 10
 
HS lat pull down
 
20kg / side x 10
40k / side x 10, 9, 9
 
Face pull
 
25kg x 10
30kg x 10
35kg x 10
 
DB power clean
10kg x 10 - traps died at this point!
 
BW reverse lunge 3 x 10
 
All done in an hour and 5 so moving quite fast. Little jack inspired me to try my arm at some weighted chins, felt good, think I may have a run at these after tour. Might shoot for 45-50 x 3 as a goal. HS lat pull down is ****ing wicked, I want to make pull use of this next term. Really nice machine.
 
Bench had to be put back until tomorrow as my spotter was unavailable...

Bench
 
bar x 30
60kg x 8
100kg x 3
120kg x 1 - smoked
130kg x 1 - smoked
135kg x 1 - 5kg paused PR
140kg x 1 - 10kg paused PR*
110kg x 10 - rep PR
100kg x 10
 
HS incline press
 
40kg / side 5 x 6
 
DB fly 4 x 8-10
 
Pec dec 2 x 12
 
* Good soild rep, feet flat, arse down, good pause. I think it would have passed in a comp but ive never been judged so I wouldnt know!
 
Delighted with that 140, reverse band pressing seems to have worked like a ****ing charm!

140kg x 1 - 10kg paused PR

You ****ing leg-end!!!

Was there any more in the tank or was that your true 1RM do you think? The 110kg x 10 was pretty awesome too.
Nice work.

Cheers chief. It wasnt a grinder at all maybe another 2.5-5 kg in the tank. Save that for after tour though! I put it all down to rev band pressing.

Arms, I mean GuNZ innit blud
 
EZ bar curl
 
bar x 30
bar + 20kg x 10
bar + 25kg x 10
bar + 30kg x 8
bar + 35kg x 6
 
Press up
 
bw 3 x 10
 
DB curl
 
15kg's x 10
17.5kg's x 6, 6
 
Dip
 
bw 2 x 15
 
Hammer curl
 
12.5kg's 3 sets
 
Band pushdowns x loads
 
Got a 72 in the big essay I was working on so happy days. Off on tour tomorrow morning for a week of drinking basically. Very keen for the break but also keen to get back amongst things when im back.

Well done pal thats a very good paused bench and a big landmark.

Shame you didn't place a bet on catching me up on the bench! lol ;)

Here we go back in the game!
 
At home, in the **** gym, with LM
 
Bench
 
bar x 30
50kg x 3
60kg x 3
100kg x 3
110kg x 3
120kg 3 x 3 *
100kg 3 x 5
 
* 120 x 3 is my paused PR, all these were paused apart from the last rep of the last set, pleased with that
 
incline db press
 
22kg x 10
32kg x 10
34kg x 8
30kg x 7, 7
 
Press up
 
bw 3 x 10
 
Incline fly
 
10kg x 12
12kg x 12
 
Chest supported external rotations (trademark)
 
6kg's x 10
5kg's x 12
4kg's x 15
 
Good session, drank an unbelievable amout on tour so pleased to get back alive tbh. I reckon between 250-350 units over 4 nights.
 
In other news, my knee is totally ****ed. May as well conceed the deadlift bet right now I think. If I run the day after I cant walk, hasnt improved in 2 months. Getting an mri in a few weeks but im not too hopeful tbh.

Cobbled together lower session
 
speed pull
 
70kg x 3
110kg x 1
125kg 6 x 2
 
Rack pull (mid shin)
 
70kg x 1
110kg x 5
150kg x 5
170kg x 5
180kg x 3
 
Reverse lunge off a step
 
bw 2 x 10
10kg plate held to chest 2 x 10
 
Leg press (not locking out)
 
50kg x 20
100kg x 20
150kg x 20
 
Calf raise on leg press
 
100kg x 10
110kg x 10
 
Still dont feel comfortable squatting on the knee, im going to stick to some deadlift like stuff and some single leg work for now. Minimal knee pain today so thats a plus.

Hopefully a shiny kettlebell will show up at my door tomorrow...

You didn't nick one from the gym did you!!!

Lord Monkcheese


You didn't nick one from the gym did you!!!

Lol nope, bit the bullet and ordered one. Expect to see videos of me swinging it in a shed within the week!

Kettlebell has landed! 20kg for me and a lighter one for my mate. Im off to swing in the garden!

Dave284


Kettlebell has landed! 20kg for me and a lighter one for my mate. Im off to swing in the garden!

I bet you are you dirty b'stard!
 
So hows about next thurs for a spot of benching?

Im 100% keen, only potential issue is the car mate. I ll be able to tell you when I take it in on tuesday but I cant see them keeping it for more than a day or two. I guess I could get the train otherwise tho.
 
KB in the garden-
 
Single arm swing  20kg 3 x 15 each arm
 
Clean and press 20kg 3 x 10 each arm
 
Snatch 20 kg x 6 each arm - still learning this a bit!
 
Hitting some back related jazz with LM later.

Cool, just let us know as and when!

Back bitches
 
chins
 
bw x 3, 3
+ 10kg x 3
+ 20kg x 3
+ 30kg x 3
+ 20kg x 6, 6
+10kg x 8, 5
 
DB row
 
28kg x 3
45kg x 36 (36 left arm first, the a 3, 8, 29 on the right due to dodgy strap)
45kg x 10, 10 no straps
 
Lat pull down
 
50kg x 12
65kg x 10
45kg x 20
 
Cable row
 
40kg x 12
45kg x 12
50kg x 12
 
Facepull 2 x 10
 
Good session, lots of volume, nice back pump. Wouldve done a bent over/pendaly row but my lower back and hamstrings were having none of it.
 
 

KB in the garden
 
Double handed swing 20kg 3 x 15
 
Jerk 20kg 3 x 12 each arm
 
Clean from the hang 20kg 2 x 10 each arm

I fancy buying a KB. Just a small cheap one for a little GPP. One for th credit card next month!

Not going to lie I ****ing love mine already! I think 20 is a good weight too. Everytime I walk past it I wanna swing the ****er!

Dave284


Not going to lie I ****ing love mine already! I think 20 is a good weight too. Everytime I walk past it I wanna swing the ****er!

Everyone that has em tends to lov em. I nearlt got one for th misses birthday a few year back, but thought that was just taking the piss a bit too much! lol
 
I just fancy a 16kg to help work out the kinks after squating and deadlifting.