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Helpful ReplyHot!Personal log: stardate 230215

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badman
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Re: Personal log: stardate 230215 2017/12/12 05:21:48 (permalink)
+1 (1)
deadlift PR is the goal mate.  Everything else just ticking along.
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badman
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Re: Personal log: stardate 230215 2017/12/12 12:51:36 (permalink)
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TUESDAY 
 
Bench 105, 6 sets of 4
wide grip 80, 4 x 10
t-bar row 60kg 4 x 8
cable flies 20kg 4 x 10
shoulder press machine heavy 4 x4
hanging leg raise 4 x 7
badman
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Re: Personal log: stardate 230215 2017/12/13 11:45:14 (permalink)
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wednesday 
 
deadlift day:
 
175kg  x 3
135kg spd deadlift 8 sets of 4
130kg deficit 2 x 6
shrugs machine 4 x 10
leg raise 4 x 7
 
crazy week at work.  Tired as hell.  Somehow eating whatever I want and not gaining weight.  Hovering at around 103kg bw at the moment.
 
Major difference between this week and last week is the hanging leg raises feel way easier.  Gonna do 4 sets every time i'm at gym and add 1 rep to each set every week.
badman
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Re: Personal log: stardate 230215 2017/12/15 13:38:40 (permalink)
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friday
 
Close grip bench 92.5kg 4 x 6
tricep extension (laying with dumbell) 15kg 4 x 10
pullups 4 x 6
speed OHP 60kg 6 x 3
leg raise 4 x 7
hammer curl 15kg 15,12,12,10
Brett
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Re: Personal log: stardate 230215 2017/12/15 20:40:28 (permalink)
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Nice work mate. Nice CGBP!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
badman
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Re: Personal log: stardate 230215 2017/12/16 09:49:12 (permalink)
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thx mate, but that's warmup weight to be honest.  Added in extra sets as per animal suggestion because it's not enough work
 
Saturday back squat
 
125kg 6 sets of 4
RDL 60kg 4 x 10
leg raise 4 x7
hamstring curl 4 x 10
 
Put 100kg on the bar, felt like 3 plates.  Definitely spent all my energy at work over the last week.  Luckily this routine seems to be a bit easy for the first 2 weeks.  If I don't bounce back I might have to put in an ad hoc deload until work calms down a bit
badman
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Re: Personal log: stardate 230215 2017/12/18 10:27:18 (permalink)
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monday front squat
 
105kg 7 sets of 3 
was expecting to feel heavy like the previous squat workout, but felt like nothing.  Still haven't had a day off in 2 weeks, but did very little physical work today, so seems to entirely depend on how much physical work done on the day.  Did 7 sets in under 15 mins.
rfess+ 10kg 12,13,13,15
leg raise 4 x 8
leg press, 150kgish  4 x 10.
 
 
ANIMAL
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Re: Personal log: stardate 230215 2017/12/18 11:15:38 (permalink)
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What do you do for a job? Is it quite physical anyway?
badman
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Re: Personal log: stardate 230215 2017/12/18 15:13:34 (permalink)
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i do maintenance on offshore drilling equipment.  it varies between actual mechanic work, and paperwork.
badman
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Re: Personal log: stardate 230215 2017/12/19 11:32:11 (permalink)
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tuesday 
 
Bench
120kg 7 sets of 3
wide grip bench 80kg 4 x 10
BOR 60kg 4 x 10
superset with lateral raise 12.5kg 4 x 10
leg raise 4 x 8
cable flies 4 x 10 
hammer curls 4 x 10
badman
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Re: Personal log: stardate 230215 2017/12/20 10:52:32 (permalink)
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wednesday deadlift
 
180kg x 3 
went hook grip.  Felt heavy
140kg speed deadlift 10 sets of 4,
surprised by how light the first set felt.  By set 10 I think I had lost 10lb in sweat
deficit DL. 135kg 2 sets of 6
shrugs 4x10
leg raise 4 x 8
 
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Re: Personal log: stardate 230215 2017/12/20 11:29:22 (permalink)
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Now that’s a deadlift workout. Hook max set, speed work and deficits! You still Sumo ?
badman
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Re: Personal log: stardate 230215 2017/12/21 02:07:56 (permalink)
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no, mate.  Fu ck sumo.
Brett
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Re: Personal log: stardate 230215 2017/12/21 02:53:46 (permalink)
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140 would feel light after 180! Nice one bud!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
badman
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Re: Personal log: stardate 230215 2017/12/23 02:22:21 (permalink)
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close grip
 
107.5kg 7 sets of 3
pullups 4 x 6
leg raise 4 x 8
OHP 70kg 5 x 3
tricep pushdown
badman
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Re: Personal log: stardate 230215 2017/12/23 15:08:38 (permalink)
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squat
 
145kg 7 sets of 3.  Felt a bit heavy, but got through the 7 sets no problem
hamstring curl 4 x 10
leg raise 4 x 8
rfess 20kg 4 x 10
leg extension 4 x 10
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Re: Personal log: stardate 230215 2017/12/23 15:19:32 (permalink)
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How are the elevated squats going? Can you pistol?
badman
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Re: Personal log: stardate 230215 2017/12/23 17:40:24 (permalink)
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pistol squat?  I never tried, would probably fall arse over tit.
rfess i'm just doing as kind of a burnout exercise.  Will try to add more weight as I go.  It's a pretty painless exercise actually, makes sense to load it up some more now I think about it.
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Re: Personal log: stardate 230215 2017/12/23 20:43:43 (permalink)☄ Helpfulby Brett 2017/12/28 00:45:54
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Hi
badman
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Re: Personal log: stardate 230215 2017/12/26 03:35:08 (permalink)
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hi mate.

This week was meant to be a deload.  But great timing I got really sick.  Not sure what it is maybe flu, I don't have the coughing or anything but my body aches and I feel lethargic and tired all the time.
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