How to look like a darts player

Dathai

Military or Overhead or Whatever press
50kg x 8, 8

DB Seated Shoulder / Military or whatever Press
22.5 x 10, 8, 10

Front, Lateral, Seated Lateral, Bent Laterals

Nautilus machine curls

Was only supposed to do 42.5kg on the press today. CALL THE COPS!! LIKE I GIVE A FÚCK!!!!!

Dathai

Deads week 2

Deads
125 x 8

Pendlays
60kg x 10, 10

Sldls
60 x 5
80 x 5
90 x 10, 10

Lat Pulldown
10 x 10, 6

DB rows
37.5 x 12, 12

Leg curl
11 x 10, 10, 10

Back raise
10, 10, 10

Calves

No grip work - hands are ****ed.

Probably need to mix grip the deads next week.

Dathai

Bench Week 3 - Light day

Wide Bench
60kg x 10, 10

Tricep Pushdowns
No.10 x 20
No.14 x 10, 10, 10

Dips
5, 5, 5

Tricep extension
20kg x 10
30kg x 10, 10

Narrow Grip Bench
50 x 15, 12, 12, 10


Flyes, Curls, preacher curls, calves

Happy with the dips, I could probably go a bit deeper though. I'll try for 2-3 sets of 7 next week.

Dathai

Squats Week 4

Squat
90 x 5,5
60 x 10, 10, 10

Leg extension
11 x 12, 12

Single leg press
40 x 10, 5

Single leg curl
5 x 12, 12, 10

Leg ext
12 x 12, 12, 12

Calves
15, 15, 15

Sit ups
3x10 @ BW

Dathai

Mental day. Got in late only had 30 mins to train and get to college.

Bench
70 x 8, 8

Narrow grip bench
60 x 8, 8

DB incline bench
22.5 x 12, 12

DB bench
25 x 4 sets of 10

Up the DB bench to 27.5 next week.

Been going through the 4chan fit archive repo. Had a skim of Dan Duchaine's Body Opus, pretty deadly. I'll have a read of it at the weekend. The plans seem doable.

Dathai

Military press
52.5 x 8, 8
40 x 10, 10

DB seated shoulder press
22.5 x 10, 10, 10

Front raises
12.5 x 3x12

Laterals
10 x 3x12

Seated laterals
7.5 x 3x12

Bent over laterals
10kg x 2x10

Curls, Abs, calves.

Dathai

Deads - Week ???

Deads
60 x 5
100 x 5
120 x 5
135 x 5, 5

Pendlays
50 x 5
60 x 10, 10

SLDLs
60 x 5
80 x 5
90 x 5
100 x 10

DB row
40kg x 12 each side

Lat pulldowns
No. 9 x 12, 6

45 back raises
4 sets of 10 @ BW

Leg curls
No.11 x 12, 12, 10

Dathai

Bench - Light day

Bench
62.5 x 10, 10

Tricep Pushdowns
10 x 15
14 x 10, 10, 10

Dips
BW x 7, 7, 7

Tricep extension
30kg x 10, 10, 10

Narrow Grip bench
50 x 10, 10, 10

Curls x many
Abs x many

Tried to pause as many reps as I could on the bench and narrow grip bench. Dips suck, I could go a bit deeper I reckon. Gonna try for 3x10 next week and then try for depth the next week.

Dathai

Squattin' day

Squats
97.5 x 5,5
70 x 10,10,10

Leg ext (light)
11 x 12,12

Single leg press
40kg x 10, 10 each leg

Single leg curls
6 x 3x10

Leg extensions
15 x 12,12,12

Ab work

May have to move gyms in the new year, sucks!

Dathai

Coan bench week 5

Bench
75 x 5, 5

Narrow bench
65 x 5,5

Incline
60 x 5,5

DB Bench
27.5 x 4x10

Seated chest press
40 x 3x12

Chest flyes
7.5 x 3x12

Abs, Calves

I'll increase the DB bench to 30kg, far too easy today. 80kg on the bench for 2x5 next week me thinks.

Dathai

Shoulders - week 5

Military press
55 x 5,5
40 x 10,10,10

Seated DB shoulder press
22.5 x 10,10,10

Lat raise, front raise, seated lat raise, curls (elbows are in bits).

Getting tough, dunno if I'll need to start wearing a belt when doing the standing military presses. I'll see how next week goes.

Dathai

Deads week 5

Deads
145 x 5,5

Pendlays
65 x 8,8

SLDLs
100 x 10,10

Lat pulldowns, Db rows, leg curls, 45 hypers.

Cannot wait to eat.

Dathai

Knackered. Today's session isn't worth logging. Just some swole and moping around. Fooooood.

Dathai

Took 2 ibuprofen before I trained and it made me a little dizzy.

Squats
97.5 x 5,5
75 x 10,10,8 felt really dizzy on the last set so I stopped at 8.

Single leg press
40kg x 8,8

Leg extensions
14 x 12,12,12

Single Leg Curls
6 x 12,12,12

Abs, Calves

Thinking of adding in 2-3 sets of 10 of front squats before the single leg press. I'll just drop the weight on the single leg press, getting a bit of knee pain from the leg press.

Dathai

Bench with the ****tiest bar ever made
80 x 5, 3 bar rolled out and had to attempt to rack it while it was almost out of my hands

Narrow bench
70 x 5,5

Incline
60 x 5,5

DB bench
3x10 @ 30kg
1x8 @ 30kg

Seated chest press
3x12 @40kg

Loads of curls, abs, calves.

Dathai

Deadlift week 5?

Deads
152.5 x 5

Pendlays
65 x 10,8

SLDLs
90x5x5

DB rows
37.5 x 3x10

Leg curls
12 x 3x12

Rear delt stuff.

Got horrible food poisoning from that new chicken place on Camden street. Ate and drank nothing yesterday. Got up this morning and drank 4 liters of water, loads of dioralyte, ate a loada porridge, few chicken steaks, eggs, steaks and a massive amount of beefcake. Feeling good now.

Deads were a bit tough, gonna bring the belt with me next week.

Dathai

OHP
40kg x 10,10

Seated dumbell military press
20kg x 10,10

Front + Seated Lateral Raises
12.5kg x 10,10

Facepulls
2x10 @ No.9

40 mins light cardio.

No energy at all today.

Dathai

Bit of benching today, not much to report back on.

Sick over chrimbo, so just been arsing around. Not really arsed with strength gains at the moment, just wanna drop some bodyfat. Planning on cutting out milk for the next two weeks, see where I am and then start Body Opus. I've the diet worked out and meals planned so its just a matter of doing it. Aiming to get 25 mins of light cardio in on upper body days. Hoping to hit sub 90kg before March.

Dathai

Haven't trained since the last entry. I've got exams that are taking up most of my time.

If anyone is wondering, I'm still as handsome as before I stopped training. Got all my **** for Body Opus too - fats n' stuff.

Noopept + L-Huperzine A is good stuff for studying btw. I remember EVERYTHING.

Dathai

First day back.

Standing OHP
40 x 3x10

Wide grip bench
60 x 10, 5 - no energy.

Seated DB shoulder press
20kg x 3x10

Narrow Grip Bench
50kg 2x10

Front Raise, Lat Raise, Seated Lat raise 3x15

Curls and tricep pushdowns
3x25

Dathai

First deadlift session in ages due to sickness then exams. Nothing spectacular, probably do up a plan for the next 10 weeks shortly.

Deads
2x5 @ 140

DB Rows
34kg x 10,10,8

Leg Curls
No.9 x 15,12,12

Dathai

Still really stiff from Fridays deadlift session. Hips and hamstrings mainly. Just something easy to get back into it.

Squat
4x10 @ 60kg

Front squat
3x10 @ 50kg

Leg extension and abs.

Dathai

Bench
75 x 5,5,5

Narrow Grip
50 x 10,10,10

Incline
50 x 10,10,10

DB Bench
22.5 x 10,10,10,8 - titties gave up

Seated Chest Press
40 x 10,8

Triceps, Curls, Abs, Calves

Cardio: Ran to get the bus home.

Went down to Hercs yesterday to sign up. None of the committee were there so I'll head down again tomorrow and see if there's anyone knocking around.

Dathai

Used today to check out my DL. Tried a bunch of foot placements to see what was going on. Just gonna have to do a load of flexibility work to sort it out.

Deads
60kg x 6x3
80kg x 8x3

SLDLs, Back Raises, Lat Pulldowns

Easy enough.

Dathai

Today:

Warmup + Loads of hip mobility stuff. Supple leoparded the shít out of myself.

Squats
Bar x loads x loads
60 x 5
80 x 5
90 x 3,3
60 x 4x10
60 x 15

Front squats
50 x 10,10,8 (hamstring said no)

Ab work x many

Dathai

This morning:

Dathai

Very sore in all the nice areas.

Just did some recovery work today:

Front Squats
Bar x millions
40 x 5,5
50 x 5,5,5
60 x 3,3,3
70 x 3,3,3
80 x 1,1,1 - paused each one.

Was gonna do some safety bar squats but I knew I'd be just defeating the purpose of recovery work.

Some other stuff x lots. Many pains.

Dathai

Tried squatting from the stands on the platform today, dumb idea. Can't get under the bar without the stands going all over the shop. Went upstairs and did a few sets in the rack up there - grand.

Really just arsing around for the next week until I decide what I'm gonna do.

Dathai

Narrow grip bench
52.5 x 5x12

Incline bench
40 x 3x10

Pushdowns
3x15

Lat Pulldown
3x10

Front/Lat/Seated Lat Raise
3x12

Abs n Face pulls

Dathai

First intro week to the new Super Elite Gainz V2® program. In a bit of a jocker. Some more work on Sunday and Monday will be the first full week.

Just high rep work on squat, OHP and deadlift this week, then it gets worse next week. Incoming delicious DOMS!