It's Business Time!

MiNdGaM3

G86 wrote: »

Just read through your log and I was 100% thinking the same thing as the above poster. It looked like you were doing a lot of stuff you really didn't need to be doing, but sure if you got results from it that's sound enough!

Just wondering based on the past few logs though, are you not doing any lower body work at all? Is that because of the knee/back? I'm just thinking what alternatives there are. Could you try the leg press even, instead of squatting? I can't see it putting a whole lot of pressure on your back? Just seems a bit unbalanced at the moment with all the upper body work/pressing. You're a guy yeah? You don't want to turn into one of the pecs brigade with the 'I only work me chest and the gunz' mantra;).

Yeah, just the knee and back issues that have been stopping me. My back is feeling much better these days, so I'll probably introduce some dead lifts next week, as long as my knee can handle them.
Will the leg press not affect my knee in a similar way to squatting? I'm just worried about doing any more damage to it. If I even cycle for 15 minutes, I'm limping for the next 2 days so it is quite delicate! At the moment I'm doing some body weight squats and 1 legged squats to strengthen my VMO. But that's pretty much it leg-wise.

G86

Ah right, I was just wondering if you were simply more concerned with increasing your bench or if your lower body mobility was still limited.

MiNdGaM3 wrote: »

Will the leg press not affect my knee in a similar way to squatting? .

No idea tbh, probably, but it'd be worth checking with your physio.

MiNdGaM3

14th November 2011
All 5x5
Bench Press- 57.5kg
Barbell Rows- 67.5kg
Skull Crusher- 31kg
Super Set [EZ BB Curls- 33.kg
DB Curls- 18.5kg]
Deadlifts- 60kg 5x2

Finally got that bench press, not the prettiest form but done anyway. The rest were easy enough.
Threw in some light deadlifts at the end to see how they felt, 2 sets of 5 reps. Knee was grand but back was a little tense afterward, though not painful. The weights went up very easily at least, so provided my back isn't in agony later, I might do some heavier deadlifts next Friday.

MiNdGaM3

What I feared came true, a few hours after the deadlifts last time my back got quite sore. Only managed about 2 hours sleep that night! It's been a gradual improvement since then but I haven't been able to really work out.
I'll probably give it another few days before trying anything again and hopefully I'll be ok.
In the meantime, I've been watching some stuff on youtube and realise my benching form was quite off. So when I do start back again I'm gonna lower the weight a bit while I'm working on the proper technique.
All these injuries are getting frustrating though...

MiNdGaM3

Was back in the gym today after being given a strengthening routine for my VMO by my physio, which I'm to do 4/5 times per week.
Today was something of a tester to what weights are ideal for the 3 x 12 plan.
Anyway, this is what I did

Leg Press, 1 leg, low ROM
50kg x 12/ 65kg x 12/ 75kgx12 (Will start at 75kg next time)

Leg Extension
55kg x 12/ 50kg x 12/ 45kg x 12 (Will start at 47.5kg next time)

Leg Curl
35kg x 12/12/12 (Will increase to 37.5kg next week)

Back Extension Machine
50kg x 12/ 65kg x 12/ 75kg x 12 (Will start at 75kg next time)

I was then free to do my own thing so just did a little bit

Calf Raises
100kg x 8 x 3

DB Bench Press
14kg x 10/ 18kg x 6/ 20kg x 5x3

Chest Press Machine
60kgx5/ 70kg x 5/ 75kg x 2/ 77.5kg x 1/ 80kg x 1

BORs
60kg x 5)x2

Will have a proper plan ready before I go in tomorrow for after the leg routine.
The plan with the leg press is to get the weight up to 100kg before increasing the ROM, as it seems to be when going through a large ROM that my VMO begins fatiguing too quickly, so I have to build it back up in stages.

MiNdGaM3

29th November 2011

Leg Press, 1 leg, low ROM (Didn't realise the dial put an extra 5kg on)
80kg x 12/12/12

Leg Extension
47.5kg x 12/12/12

Leg Curl
37.5kg x 12/12/12

Back Extension Machine
75kg x 12 77.5kg x 12/12

Leg Press Calf Raises
115kg x 8 125kg x 6 135kg x 4

I had intended to do some shoulder, back and tricep stuff today, but on the first set of DB rows my shoulder felt quite sore so decided not to do much.
DB rows 22kg x 6)x2
Row Machine 55kg x5)x5

8 mins on Cross Trainer

Overall the leg stuff felt fine. Quite a burn with the high reps. I feel as though I could go a lot heavier on the 1 leg presses, but don't want to risk too much.
A break tomorrow, though I might do some cardio if my knee is ok, then back on Thursday and Friday.

As of this morning, 168.5lbs and 15.0% body fat.

MiNdGaM3

December 1st 2011

Leg Press, 1 leg, low ROM
85kg x 12/12/12

Leg Press, Low ROM
202.5kg x 12

Leg Extension
47.5kg x 12/12/12

Leg Curl
37.5kg x 12/12/12

Back Extension Machine
80kg x 12 82.5kg x 12 85kg x 12


Leg Press Calf Raises
130kg x 8 140kg x 6 150kg x 4

Row Machine
55kg x 5)x5

Bench Press
50kg x 5)x5

Chest Press Machine
60kg x 5 70kg x 3 80kg x 1

EZ Bar Curls + DB Curls
(30kg x 5 & 16kg x 5)x3

Shoulder still a little sore so avoided tricep and shoulder work today. Should be better by the weekend though.
168lbs 14.7%BF

MiNdGaM3

December 3rd 2011

Leg Press, 1 leg, low ROM
90kg x 12/12/12

Leg Press, Low ROM
202.5kg x 12

Leg Extension
47.5kg x 12/12 50kg x 12

Leg Curl
40kg x 12/12/12

Back Extension Machine
90kg x 12

Leg Press Calf Raises
130kg x 8 140kg x 6 150kg x 6

Tricep Dips
Body Weight x8/6/5

Close Grip Bench Press
40kg x 8 42.5kg x 8 50kg x 5

Hanging Strait Leg Raises
x10/8/8

DB Shoulder Press
14kg x 8/8 16kg x 4

EZ Bar Shrugs
40kg x 8 50kg x 8 60kg x 8

Shoulder Press
35kg x 6 37.5kg x 6

Most things were fine today. Shoulder was feeling better so did a little work with it, but it's now sore again. Will give it a break for the week and it should be fine.

167.5lbs 14.5% BF

MiNdGaM3

December 5th 2011

Leg Press, 1 leg, low ROM
95kg x 12/12/12

Leg Press, Low ROM
202.5kg x 20

Leg Extension
50kg x 12/12/12

Leg Curl
40kg x 12 42.5kg x 12/12

Back Extension Machine
92.5kg x 12/12/12

Leg Press Calf Raises
135kg x 8 145kg x 8 155kg x 6

Bench Press
30kg x 15, 52.5kg x5/5/5/5/5

Straight Leg Raises
x8/8/8

DB Flyes
10kg x 8/8/8

Deadlift
30kg x 8, 50kg x 8

DB Rows
22kg x8/8

167lbs 14.5% BF

Everything was felt fine today. Tried some light deadlifts, but even as light and easy as they felt, my back still just doesn't agree with them. Not in any pain... yet, but they just don't feel right. Should probably just stick with the back extension machine for now.

MiNdGaM3

December 8th 2011

Leg Press, 1 leg, low ROM
100kg x 12/12/12

Leg Press, Low ROM
202.5kg x 20

Leg Extension
50kg x 12/12 52.5kg x 12

Leg Curl
42.5kg x 12/12 45kg x 12

Back Extension Machine
95kg x 12/12/12

Leg Press Calf Raises
137.5kg x 8 147.5kg x 8 157.5kg x 6

Ab Leg Raise
6 x 3

Dips
8 x 2, 1 x 6

Tricep Pulldown
22kg x 8 24kg x 8 26kg x 6

DB Shoulder Press
14kg x 8, 16kg x 5)x3

EZ Bar Shrugs
60kg x 8 70kg x 6 80kg x 6)x2

EZ Preacher Curl & DB Curls
(30kg x 5 & 14kg x 5)x3

2 Arm Lat Raises
9kg x6/6/6 (Hold for 2 secs)

Decline Sit Ups
BW+20kg 6 x 3

165.5lbs 14.2% BF

Plenty of stretching and stuff too.
Next time I'll be increasing the ROM on the leg presses. Am a little nervous to see how my knee copes. Everything was fine anyway, shoulder is feeling much better now.

MiNdGaM3

December 10th 2011

Leg Press, 1 leg, low-medium ROM
75kg x 12/12/12

Leg Press, Low-medium ROM
150kg x 20

Leg Extension (1 leg)
25kg x 12, 27.5kg x 12/12

Leg Curl
42.5kg x 12, 45kg x 12, 47.5kg x 12

Back Extension Machine
100kg x 12/12/12

Leg Press Calf Raises
140kg x 8 150kg x 8 160kg x 6

Straight Leg Raises
x8/8/8

Bench Press
Warm Ups and 52.5kg x 5/5/5/5/5
60kg x 1
62.5kg x 1

DB Rows
24kg x 6/6/6

Chin ups Mixed Grip
x5/4/4

DB Flyes
10kg x8/8/8

Rows
55kg x 6/6/6, 65kg x 3, 72.5kg x 2

165.25lbs 14.1% BF

Increased the ROM on the leg press today and it felt fine. Bench felt quite tough, but my form seemed good.
Everything else was grand.

MiNdGaM3

December 12th 2011

Leg Press, 1 leg, Low-Medium ROM
80kg x 12/12/12

Leg Press, Low-Medium ROM
160kg x 20

1 Leg Extensions
27.5kg x 12/12/12

Leg Curl
47.5kg x 12/12/12

Back Extension Machine
102.5kg x 12/12/12

Leg Press Calf Raises
142.5kg x 8 152.5kg x 8 162.5kg x 6

Ab Leg Raise
6 x 3

Close Grip Bench
40kg x 8, 45kg x 6/6/6

DB Shoulder Press
16kg x 6/6/6 18kg x 5

EZ Bar Shrugs
60kg x 8 80kg x 6/6/6

2 Arm Lat Raises
9kg x6/6/6 (Hold for 2 secs)

Tricep Extensions
10kg x 6/6/6

Ab Crunch Machine
65kg x 8/8/8

165.5lbs 14.0% BF

Everything felt fine. My knee feels strong, back not 100% but improving gradually, shoulder is fine. Considering starting some squats soon, gradually up the workload for my knee.

MiNdGaM3

December 13th 2011

Back Extension Machine
105kg x 12/12/12

Leg Press, 1 leg, low-medium ROM
85kg x 12/12/12

Leg Press, Low-medium ROM
170kg x 20

Bench Press
30kg x 15, 55kg x 5/5/5/5/5

Leg Extension (1 leg)
27.5kg x 12/12

DB Flyes
10kg x 8/8/8

Leg Curl
47.5kg x 12, 50kg x 12, 52kg x 12

Incline DB Bench Press
18kg x 8/6/6

Straight Leg Raises
x8/8/8

Leg Press Calf Raises
150kg x 8 160kg x 8 165kg x 6

DB Rows
24kg x 6/6/6

Lat Pulldown
60kg x 6 65kg x6/6

Cross Trainer 15 mins 150kcal

166lbs 14.0% BF

Enjoyed the workout today. Bench felt tough but good. Been able to use the cross trainer without pain was great. Back and shoulder feel fine too.

MiNdGaM3

December 15th 2011

Leg Press, 1 leg, Low-Medium ROM
90kg x 12/12/12

Leg Press, Low-Medium ROM
180kg x 20

1 Leg Extensions
27.5kg x 12/12 30kg x 4

Leg Curl
52.5kg x 12/12/12

Back Extension Machine
107.5kg x 12/12/12

Leg Press Calf Raises
155kg x 8 160kg x 8 165kg x 6

Ab Leg Raise
9 x 3

Close Grip Bench
47.5kg x 5/5/5/5/5

DB Shoulder Press
18kg x 5/5/5

Pulley Shrugs
62.5kg x 8, 82.5kg x 6/6/6

Tricep Pull Downs
23.75kg x 6/6/6

Superset
2 Arm Lat Raises
9kg x6/6/6
Decline Sit-Ups
BW x8/8/8 (Hold for 3 seconds at 3 angles first 4 reps)

Felt a pain in my knee when I changed to the 30kg on the leg extension, other than that everything felt fine.

MiNdGaM3

December 16th 2011

Leg Press, 1 leg, Low-medium ROM
95kg x 12/12/12

Leg Press, Low-medium ROM
180kg x 20

Bench Press
32.5kg x 15, 57.5kg x 5/5/5/5/4

Back Extension Machine
110kg x 12/12/12

Leg Press Calf Raises
160kg x 8/8 167.5kg x 6

Incline DB Bench Press
18kg x 6/6 20kg x 6

DB Flyes
10kg x 8/8/8

Leg Extension (1 leg)
27.5kg x 12/12 30kg x 12

Straight Leg Raises
x9/9/9

Leg Curl
55kg x 12/12/12

DB Rows
26kg x 6/6/6

Row Machine
67.5kg x 6/6/6

Lat Pulldown
62.5kg x 6/6/6

Decline Sit Up (Pause for 3 seconds at 3 angles for first 4 reps)
BW x 10/10/10

Everything was grand today. Failed the last rep on the bench, but I think I rushed the last set which may have been the problem. Everything else felt good. Back and shoulder now feel perfect, while my knee is little more than a niggling nuisance at this stage.

MiNdGaM3

December 18th 2011

Leg Press, 1 leg, Low-medium ROM
100kg x 12/12/12

Leg Press, Low-medium ROM
200kg x 20

Tricep Pulldowns
30kg x 5/5/5

Back Extension Machine
115kg x 12/12/12

Leg Press Calf Raises
162.5kg x 8/8 167.5kg x 6

Close Grip Bench Press
50kg x 5/5/5

1 Leg Extension
27.5kg x 12/12 30kg x 12

Straight Leg Raises
BW x 10/10/10

DB Shoulder Press
16kg x 7/7/7 (No 18s available, 20s too heavy)

Superset x 3
[Skull Crushers 37.5kg x 6
EZ Bar Shrugs 90kg x 6]

Leg Curls
55kg x 12 57.5kg x 12/12/12

Superset x 3
[DB Lat Raises 9kg x 6
Decline Sit Up (Pause 3 secs, 3 angles, first 4 reps) x10]

MiNdGaM3

23rd December 2011

Leg Press, 1 leg medium ROM
75kg x 12/12/12

Leg Press, medium ROM
150kg x 20

Bench Press
30kg x 15, 62.5kg x 3, 57.5kg x 5/5/5/5/5

Back Extension Machine
117.5kg x 12/12/12

Leg Press Calf Raises
165kg x 8/8 170kg x 6

Incline DB Bench Press
20kg x 6/6/6

Straight Leg Raises
x10/10/10

1 Leg Extension
27.5kg x 12, 30kg x 12/12

DB Flyes
10kg x 8/8/8

DB Rows
26kg x 6/6/6

Leg Curls
57.5kg x 12/12/12

Row Machine
75kg x 6/6, 80kg x 6

Decline Sit Up (Pause 3 secs, 3 angles, first 5 reps, all sets)
x 10/10/10

Lat Pulldowns
62.5kg x 5/5 67.5kg x 5

Very happy with today. Extra ROM on the leg press felt grand. Accidentally put and extra 5kg on the bench at first without realising, so thought I'd somehow lost some strength since last time, but soon realised my mistake. The 57.5kg felt quite light and I probably could have done another 2 or 3 reps on the last set.
The only thing that was an issue today was the leg extensions. My right knee just does not enjoy these at all. I can manage the weight ok, it just feels quite uncomfortable.

MiNdGaM3

December 30th 2011

Leg Press, 1 leg medium ROM
80kg x 12/12/12

Leg Press, medium ROM
150kg x 15

Bench Press
30kg x 15, 60kg x 5/4/4/3/3

Back Extension Machine
120kg x 12/12/12
Leg Press Calf Raises
170kg x 8/8 175kg x 6

Straight Leg Raises
x10/10/10

Incline DB Bench
20kg x 6/6/6

Delt Row Machine
77.5kg x 6/6/6

DB Rows
26kg x 6/6/6
DB Flyes
12kg x 8/8/8

Lat Pulldown
70kg x 6/6/6

Med Ball Squats
10kg x 12/12/12
Decline Sit Ups(Pause 3 secs, 3 angles, first 5 reps, all sets)
x10/10/10

I've decided to scrap the leg curls and extensions and start some squatting instead.

MiNdGaM3

December 31st

Leg Press, 1 leg, Medium ROM
85kg x 12/12/12

Leg Press, Medium ROM
170kg x 15

Tricep Pulldowns
31.25kg x 5/5/5

Back Extension Machine
122.5kg x 12/12, 125kg x 12

Leg Press Calf Raises
172.5kg x 8/8 177.5kg x 6

Close Grip Bench Press
50kg x 6/5/4

Leg Extension
25kg x 15, 30kg x 15, 35kg x 15

Straight Leg Raises
BW x 10/10/10

DB Shoulder Press
18kg x 6/6/4

Skull Crushers
35kg x 6/6/6

EZ Bar Shrugs
90kg x 6/6/6

Leg Curls
45kg x 15/15/15

Med Ball Squats
10kg x 12/12/12

Superset x 3
[DB Lat Raises 9kg x 6
Decline Sit Up (Pause 3 secs, 3 angles, first 5 reps) x10]

Most things were grand today. DOMS were bad from the squats and bench yesterday, so triceps and legs struggled a bit. Decided to lower the weight and increase the reps for the leg curl and extension rather than getting rid of them entirely.
Finding the back extension a bit boring now and am dying to get back to deadlifting!

MiNdGaM3

January 3rd 2012

Leg Press, 1 leg medium ROM
90kg x 12/12/12

Leg Press, medium ROM
180kg x 15

Bench Press
30kg x 15, 60kg x 5/5/5/4/4

Back Extension Machine
125kg x 12/12/12

Leg Extension
40kg x 12/12/12

Leg Curl
45kg x 12/12/12

Leg Press Calf Raises
170kg x 8/8 175kg x 6

Straight Leg Raises
x10/10/10

Incline DB Bench
18kg x 8, 22kg x 6/6

Delt Row Machine
80kg x 6/6/6

DB Rows
26kg x 6/6/6

DB Flyes
10kg x 8/8/8

Lat Pulldown
70kg x 6/6 72.5kg x 6

Squats
12kg x 12/12/12

Decline Sit Ups(Pause 3 secs, 3 angles, first 5 reps, all sets)
x10/10/10

Almost there with the bench so a decent improvement. Will try going in the morning again from now on as waiting for equipment and dumbbells is a complete pain.

MiNdGaM3

January 4th 2012

Leg Press, 1 leg, Medium ROM
95kg x 12/12/12

Leg Press, Medium ROM
190kg x 15

Tricep Pulldowns
31.25kg x 6/6/6

Back Extension Machine
90kg x 12/12/12 (Full ROM)

Leg Press Calf Raises
177.5kg x 8/8 182.5kg x 6

Close Grip Bench Press
50kg x 5/5/4

Leg Extension 1 leg
20kg x 12/12/12

Straight Leg Raises
BW x 10/10/10

DB Shoulder Press
18kg x 6/6/5

Skull Crushers
35kg x 5/5/4

DB Curls
16kg x 6/6/6

EZ Bar Shrugs
90kg x 6/6/6

Leg Curls
45kg x 12/12/12

Full Squats 14kg x 12/12/12
DB Lat Raises 10kg x 6/6/6

Lowered the weight and did full ROM for back extension, lower back feels a little tender but ok. Want to start working up towards doing deadlifts again. 1 legged leg presses are beginning to get a little tough now...

MiNdGaM3

January 6th 2012

Leg Press, 1 leg medium ROM
100kg x 12/12/12

Leg Press, medium ROM
200kg x 15

Bench Press
20kg x 15, 60kg x 5/5/5/5/4

1 Leg Extension
20kg x 12/12/12
Leg Press Calf Raises
180kg x 8/8 185kg x 6

Incline DB Bench
20kg x 6/6/6

Leg Curl
45kg x 12/12/12

Straight Leg Raises
x10/10/10
Delt Row Machine
82.5kg x 6/6/6

DB Rows
28kg x 6/6/6

DB Flyes
10kg x 8/8/8

Lat Pulldown
70kg x 6 72.5kg x 6/6

Frustratingly slow progress with the bench press, would appreciate some advice if anyone wouldn't mind? Perhaps I should do 1 day heavy and 1 day light with high reps each week? Last rep on the 4th set today was so slow and off form someone began to rush over to help me out before I got it just about it up and racked!
Everything was fine anywho. Went for less leg work and no lower back until next week when I'll attempt deadlifts and proper barbell squats.

Duck's hoop

MiNdGaM3 wrote: »

Frustratingly slow progress with the bench press, would appreciate some advice if anyone wouldn't mind? Perhaps I should do 1 day heavy and 1 day light with high reps each week? Last rep on the 4th set today was so slow and off form someone began to rush over to help me out before I got it just about it up and racked!
Everything was fine anywho. Went for less leg work and no lower back until next week when I'll attempt deadlifts and proper barbell squats.

Hi,

Noobish myself but do you think you're doing enough back work?

I got a lift when I started doing regular dips.

And of course lots of food.

MiNdGaM3

Duck's hoop wrote: »

Hi,

Noobish myself but do you think you're doing enough back work?

I got a lift when I started doing regular dips.

And of course lots of food.

I know I'm eating enough, that's a given. Gained 3kg since the beginning of December and am eating >200g of protein/day.
Perhaps more back work. I do back extensions 4 times/week usually, and DB rows, delt row machine, and pulldowns twice/week. Not sure if that's enough or right types to help with the bench.
I do some tricep work twice/week also, but my shoulders don't enjoy dips!
Progress was ok up to today so maybe just an off day.

Duck's hoop

That's a good weight gain in that time man. I was the same w the dips but strangely they seem to have gotten better, all round too. Maybe close grip bench?

I find the cable row and there's a lever one too, good for back. And wide grip pull ups.

Also you do a lot of work in one session what with legs and all that. Do you do bench first?

MiNdGaM3

Duck's hoop wrote: »

That's a good weight gain in that time man. I was the same w the dips but strangely they seem to have gotten better, all round too. Maybe close grip bench?

I find the cable row and there's a lever one too, good for back. And wide grip pull ups.

Also you do a lot of work in one session what with legs and all that. Do you do bench first?

I do close grip bench on tricep day. I normally do leg press stuff first, but it ain't a huge range of motion so it's not too taxing, but gets the heart going a bit nonetheless.
Maybe I should start doing floor presses again, suppose it can't hurt!

MiNdGaM3

January 9th 2012

Leg Press, 1 leg medium-high ROM
75kg x 12/12/12

Leg Press, medium-high ROM
75kg x 15

Bench Press
20kg x 15, 30kg x 8, 60kg x 5/5/5/5/5 PR

1 Leg Extension
20kg x 12/12/12
Leg Press Calf Raises
185kg x 8/8 190kg x 6

Incline DB Bench
20kg x 8/6, 22kg x 6
Leg Curl
45kg x 12/12, 47.5kg x 12

Straight Leg Raises
x10/10/10

Full Squat
Empty Bar x 12/12/12

Delt Row Machine
85kg x 5/5/5

DB Rows
28kg x 6/6/6

DB Flyes
10kg x 8/8/8

Lat Pulldown
75kg x 6/6/6

Finally got that 60kg bench, didn't feel too difficult either! A weekend of drinking and poor diet somehow helped?
Everything else was good today. The full barbell squats felt easy and comfortable, though I think I'm going to do them twice each week, and if I can manage it, deadlifts on the other 2 days

MiNdGaM3

January 11th 2012

Leg Press, 1 leg, Medium-high ROM
80kg x 12/12/12

Leg Press, Medium ROM
110kg x 20

Tricep Pulldowns
31.25kg x 5/5/5
Leg Press Calf Raises
192.5kg x 8/8/6

Leg Curls
47.5kg x 12/12/12

Close Grip Bench Press
50kg x 5/5/5

Leg Extension 1 leg
20kg x 12/12/12

Deadlifts
30kg x 12/12/12

DB Shoulder Press
18kg x 5/5/5

Skull Crushers
35kg x 5/5/5
DB Shrugs
40kg x 6/6/6

DB Lat Raises 10kg x 6/6/6

Deadlifts for the first time in quite a while. Despite it being very light my back was a little sore, but a bit of foam rolling helped that and it feels relatively ok now. All else was grand

MiNdGaM3

January 12th 2012

Not enough time for a gym visit today, so had a short workout at home

Light Leg work
1 leg squats, step ups, etc.

Bench Press
20kg x 8, 48kg x 4, 69.5kg x 1 PR
46kg x 6/6/6

Incline Bench Press
46kg x 8/8/8

BOR
62kg x 6/6/6

Wide Grip Chin Up
5/5/5

100 Push-ups to finish. 7 mins 43s.

Will hopefully be back in the gym tomorrow morning.
The 100 push ups today was much harder than I'd thought! That bench PR felt quite easy, so I reckon I could manage maybe 72.5kg.
Gonna change the routine a little. Still doing legs and abs everyday, but for the other stuff (Chest and Up Back, Shoulders and triceps) I'll do one day of heavy lifting and one working on speed/power, technique and stamina for each.
My back felt fine once I woke up this morning, despite the deadlifts yesterday, so hopefully that's a sign of a partial recovery at least.

MiNdGaM3

January 14th 2012

Leg Press, 1 Leg, Medium-High ROM
85kg x 12/12/12
Leg Press, Medium-High ROM
150kg x 15

Tricep Pulldowns
31.25kg x 6/6, 33.75kg x 6

Back Extension Machine Med-Low ROM
150kg x 12/12/12

Close Grip Bench Press
20kg x 10
30kg x 8
40kg x 8
50kg x 5/5

Leg Extension, 1 leg
22.5kg x 12/12/12

Straight Leg Raises
10/10/10

Leg Curls
47.5kg x 12, 50kg x 12/12

EZ Bar Shrugs
90kg x 6/6/6
DB Hammer Curls
18kg x 6/6/6

Dips
Body Weight x 6/6/4

Shoulder Press 35kg x 6/6/6

DB Lat Raises
10kg x 6

Bit of a problem today. When I tried DB shoulder press after the dips, as I tried to lock out on my first rep my left elbow kinda gave way and I dropped the dumbbell. No pain or anything, just turned to jelly! Similar with the lat raises... Next time a little more rest and some stretching in between methinks.