Much Better

mloc

Decided to start a new log, keep progress tracked and all that.

Also it's Monday.

I'll post today's WO and then do an intro post later on:

22/5/2009
Chest/Triceps

Bench
50/warm up
80/10
90/10
110/2 (Irritating, explained below)
90/11

Incline Bench
60/10
70/10
75/8

Dips
BW/12
+20/9
+20/6
BW/20

Flyes (Dumbell)
18/10
23/9
23/11

Tricep Pressdown (in setting, not sure of weight equivalent)
12/10
15/8
14->11->8 (Drop Set)

Notes:
The level of humidity, lack of chalk, and sweatyness of the gym was really irritating. I had an easy one or maybe two extra on the 110 bench, but grip was slipping to the side and was very difficult to keep the bar grooved. Really annoying. Everything else was so-so.

7/10 overall I think.

mloc

23rd June

Squats
bar/12
40/8
60/4
50/8

Leg Extensions (setting number)
12/15
14/15
16/15

HIIT
6 cycles of 30 full out 60 medium pace on recumbant bike

Stretching and some ab work

Notes:
As you might have noticed my squat is mad low compared to bench etc. The reason for this is I'm currently recovering/nursing/working on a lower back problem involving two slightly damaged discs, and need to build up deep core muscles very slowly to support any weight going through the lower back. It's pretty limiting and also rules out deadlifts and bent over rows, for the time being.

But I must soldier on, slowly.

mloc

25/6 Back and so on

Chins
BW/15
+15/8
+25/3
BW/12
BW/6 (super, super wide. as wide as possible on the bar, 2x shoulder width+++)

Barbell Curls (standard EZ bar weight not included)
20kg/10
30/8
28/6
24/8+2 (e.g. 2 cheats)

Dumbell Rows
34/12
46/10
46/10
46/9

Incline Bench Supported Dumbell Rows (not sure of the same of them to be honest)
24/10
28/10
28/10
28/8

Dumbell Curls
18/7
18/5
16/8
14/12

Narrow Grip Pull-ups
8
8
5

21s
Quick set with 10kg + bar

Preacher Wrist Dumbell Curls
9kg x 15 x 3

Notes:
Went quite well, training with two other guys but they were kinda doing their own thing. Must say was well impressed with myself after, looking quite big at the moment.

mloc

26/6 Shoulders

Dumbell Shoulder Press
20/12
26/10
32/6
32/4

Barbell Front Raise
oly bar/10
standard non-oly bar + 18kg/9
standard non-oly bar + 18kg/9

Military Press
20/12
40/10
50/5

Upright Row
20/12
40/10
40/10
40/6

Lateral Raise
14/10
14/10
14/6

Thoughts:
Nothing special.


30/6 Chest

Inc Press
26/10
32/10
36/10
36/7

Dips
BW/15
+20/8
+20/9
BW/19

Bench
90/8
90/8
80/11

PecDec Flye with hold at contraction (numbers indicate setting)
14/9
16/5
14->12 drop set

Lying Tricep Extension (EZ Oly bar not included)
20/10
30/8
30/6+7 presses

Thoughts:
Mixed things up a bit with good results. Trying to work on my incline as it lags a lot behind the rest.


1/7 Legs

Squat
20/10
40/8
60/5
50/8

Leg Extension (setting)
10/15
14/15
16/15
16/15

Jeffersons
Std bar + 10kg/6 x2
Std bar + 20kg/6 x2

HIIT, 6 cycles of 30 fast 1 min slow

Thoughts:
I was happy with this, the I decided to try Jeffersons and they really seemed to hit my glutes. Squat numbers still abysmal but back is holding up well, which is good.

P.S. Hi Luke!