Lurker First Log

GTGTGTGT

I've lurked a fair bit on here but not really been posting on here.

Decided to start a log as I go to the gym fairly regularly for a while then do nothing for a month or 2. Rinse and repeat.

Never followed a proper program. Just kinda winged some sort of Push/Pull/Legs. Although it was probably more like Push/Pull/Push/Pull/Push/Legs/Pull/Push/Pull/Push

Going to follow Hanley's program that he posted on here. I'm not allowed to link it but its called "Want a simple program to get stronger?"


I will do 4 days with a Bench, Deadlift, OHP and Squat day.

My weight is around 65kg @ 168cm.

I didn't test my 1 rep max but just used a calculator off the reps I've done. This worked out at

Bench 57.5 x 8 71
Deadlift 95 x 5 107
OHP 30 x 8 37
Squat 55 x 8 68

Benching more than I squat should change fairly quickly if i start squatting more than once every 2 months.


Did the first Bench session today.

So it was 5x70% with last set going to failure. Probably had another rep or 2 on the last set but I didn't have a spotter and didn't want to wait for the only rack in my gym to be free.

Flat Bench
50 8
50 8
50 8
50 8
50 9

Close Grip Bench 1st time doing this. Probably used too light a weight.
35 8
35 8
35 8
35 8
35 9

Incline Dumbbell Bench
15 8
15 8
15 8
15 8
15 10

Parallel Bar Tricep Dips
65 12
65 10
65 11
65 9

Rope Push Down shouldn't have increased the weight after the 1st set.
25 12
27 12
27 12
25 12

Going to try and keep the motivation to update this after each session!

Alf Veedersane

Good choices on the B-E!

GTGTGTGT

All I want to say is F**k Hanley. I hate you.

09/05/2018

Deadlift
75 8
75 8
75 9 forgot how many reps i was doing
75 8 possibly 9 lost count
75 10 switched to mixed grip

Romanian Deadlift
50 8
50 8
50 8
50 8
50 8


Barbell row had to do fast as grip totally destroyed

45 8 too easy
50 8
50 8
50 8
50 8 cheated big time last 2 reps

Pull up
65 10 wide grip chin up. Uncomfortable on forearms
65 10 palms facing each other
65 8
60 8 5kg assisted

Lat Pulldown
39 12
39 12
39 12
39 12

Dumbbell Curl
7.5 12
7.5 12
7.5 12
7.5 12

Pull ups/chin ups dont really fit a bodybuilder style exercise here but i'd like to get better at them and feel they fit this day better than any other. I was doing them in an assisted pull up machine without the assistance (except for last set). I initially tried palms facing my face but this meant my hands were outside of shoulder width apart and i found this painful on my forearms. Switched to the handles with palms facing each other for the rest of the sets.

I'd never done Romanian Deadlifts before. My grip was totally destroyed from the deadlifts alone. I felt they were putting more pressure on my lower back than my hamstrings. My back wasn't rounding but it felt like all the pressure was there trying to make it round. I was going as low as my knees. Not sure if that's normal or not.

Dtp1979

I did the same as yourself on the bodybuildery excersises and was advised against it. Try add in some hip hinging excersises, glute work and hamstring work instead.

Alf Veedersane

GTGTGTGT wrote: »

Pull ups/chin ups dont really fit a bodybuilder style exercise here but i'd like to get better at them and feel they fit this day better than any other. I was doing them in an assisted pull up machine without the assistance (except for last set). I initially tried palms facing my face but this meant my hands were outside of shoulder width apart and i found this painful on my forearms. Switched to the handles with palms facing each other for the rest of the sets.

I'd never done Romanian Deadlifts before. My grip was totally destroyed from the deadlifts alone. I felt they were putting more pressure on my lower back than my hamstrings. My back wasn't rounding but it felt like all the pressure was there trying to make it round. I was going as low as my knees. Not sure if that's normal or not.

Get straps. They'll help on RDLs and rows when your grip is a bit fried.

Try record your form with a phone for RDLs. It may be that you're not kicking back your hips enough and not working glutes and hams enough.

Also, I'd advise against the pull ups at the end. You can do pulldowns and get stronger.

GTGTGTGT

Ok thanks for the advice.

Ordered some straps so will have them for the next session.

I think you were right alf that I wasn't going back enough. Even trying it without weight can feel where the stretch is on the hamstring and I think I was using around 50% the ROM that I should've been.

I will remove pull ups next time.

Thanks again

GTGTGTGT

Everything felt too easy really. Normally all my OHP has been following benching. So i guess everything was a bit too light. Will make sure to always round up in future.

It felt like cheating finishing everything in 45mins! Couldn't think of many other B/C exercises so went with these.

11/05/2018

OHP too easy should add more weight
25 8
25 8
25 8
25 8
25 11

Seated dumbbell press
15 8
15 8
15 8
15 8
15 8


Front dumbbell raise think I forgot a set or forgot to log a set
7.5 8
7.5 8
7.5 8
7.5 8


Face pull
27 12
32 12
32 12
32 12
32 12

Dumbbell Shrug
30 12
30 12
30 12
30 12

Alf Veedersane

GTGTGTGT wrote: »

Couldn't think of many other B/C exercises so went with these.


Seated dumbbell press

Let the seat back a bit on the DB press. So that it's not 90 degrees but somewhere more like 60-75 degrees. Just so it's slightly different from the OHP itself (the fact it's with DBs notwithstanding).

GTGTGTGT

Alf Veedersane wrote: »

Let the seat back a bit on the DB press. So that it's not 90 degrees but somewhere more like 60-75 degrees. Just so it's slightly different from the OHP itself (the fact it's with DBs notwithstanding).

Thanks had been close to that anyway. Was 1 hole off vertical which seemed around 80ish degrees I'd guess

GTGTGTGT

Think I did more squats in the 1 day than I'd done in the year so far.

Not sure if leg press fit into the something similar category but standing up was a challenge so the fact I could do them sitting down made them an obvious choice. Just did calf stuff as a oppose to anything else bodybuildery for the same reason

12/05/2018

Squat
50 8
50 8
50 8
50 8
50 11

Paused Squat
40 8
40 8
40 8
35 8
35 8


Leg Press
130 8
130 8
130 8
130 8
130 8

Smith Machine Calf Raises
40 12
40 12
40 12
40 12


Leg Press Calf Extensions
80 12
80 12
80 12
80 12

GTGTGTGT

Started to make sure I round up on any weights as a couple last week felt a bit easy.



Bench
14/05/2018
weight reps

Bench press
55 6
55 6
55 6
55 6
55 9

Close grip Bench
40 8
40 8
40 8
40 8
40 8

Incline Dumbbell
17.5 8
17.5 8
17.5 8
17.5 8
17.5 8

Parrallel Tricep Dips
65 12
65 10
65 8
60 7 5kg assisted

Rope Push Down
25 12
25 12
25 12
25 12

Dtp1979

Calf raises wouldn’t really fit in to that category. I do/did them at the end or if I’m leg pressing then superset them as you’d be sitting there anyway.
Try lunges, goblet squats, box squats, front squats, leg extension machine

GTGTGTGT

Dtp1979 wrote: »

Calf raises wouldn’t really fit in to that category. I do/did them at the end or if I’m leg pressing then superset them as you’d be sitting there anyway.
Try lunges, goblet squats, box squats, front squats, leg extension machine

I was struggling to stand so any type of squat was almost out of the question! I had planned for front squats. I'll try again the next day...

GTGTGTGT

Deadlift
15/05/2018
weight reps

Deadlift
80 6
80 6
80 6
80 6
80 8

Romanian Deadlift
40 8
40 8
40 8
50 8


Barbell Row
50 8
50 8
50 8
50 8
50 8

Lat Pulldown
39 12
39 12
39 12
39 12

Dumbbell Curl
10 12
10 12
7.5 12
7.5 12


Somethings wrong with my Romanian Deadlifts. My phone battery died so couldn't video it. When i try them with an empty bar I can feel a stretch in my hamstrings. But then as soon as i put weight on the bar i just feel pressure in my back. I'm try to do exactly what i did with the empty bar but it still just feels hard on my back. I had pretty light weights on to try fix my form. So i tried increasing the weight a bit and just felt even more on my back.

The strange thing is now the day after this session. My hamstrings feel totally destroyed. Whereas my back just feels slightly tired but nothing major.

Got straps. Used them from the last 2 sets of deadlifts on as my hands were still sore from last week. They really help.

GTGTGTGT

OHP
16/05/2018
weight reps

OHP
30 6
30 6
30 6
30 6
30 11

Seated Dumbbell Press
17.5 8
17.5 8
17.5 8
17.5 8
17.5 8

Front Dumbbell Raise
7.5 8
7.5 8
7.5 8
7.5 8
7.5 8

Face Pull
32 12
32 12
32 12
32 12

Dumbbell Shrugs
30 12
30 12
30 12
30 12

Rounded up from 27 to 30 for OHP and was still pretty easy.

GTGTGTGT

squat
17/05/2018
weight reps

Squat
55 6
55 6
55 6
55 6
55 8

Front Squat
20 8
20 8
30 8
35 8
35 8
40 8
Paused Squats
40 8
40 8
40 8
40 8
40 8

Leg Press
120 12
120 12
120 12
120 12

Seated Calf Raise
17.5 20
22.5 12
22.5 12
22.5 12

Smith Machine Calf Raise
40 12
40 12
40 12
40 12


Forgot to update last week.
Did front squats for the first time. Really hurt my wrists. Tried every grip possible, think i need to look into this more as quite liked the actual movement. Felt a lot more natural than back squats.

GTGTGTGT

Bench
22/05/2018

weigth reps
Barbell Bench
60 5
60 5
60 5
60 5
60 7

Close Grip Bench
45 8
45 8
45 8
45 8
45 8

Incline Dumbbell Bench
17.5 8 wanted 20kg but 2 guys were busy taking turns bouncing them off the ground.
22.5 8
22.5 7 failed last rep
20 7
20 7 failed last rep

Parallel Tricep Dip
65 12
65 12
65 10
65 9

Rope Push Down
27 12
27 12
27 12
27 12


Think that's a bench PR :P

Alf Veedersane

GTGTGTGT wrote: »

Did front squats for the first time. Really hurt my wrists. Tried every grip possible, think i need to look into this more as quite liked the actual movement. Felt a lot more natural than back squats.

Try working on your lats and triceps...loosen them out. The sore wrists are likely down to you not getting your elbows high enough so there is more strain on your wrists. Nor getting your elbows up might be a function of lack of mobility so try loosening out your triceps and lats and drive your elbows up hard on the reps.

Edit: Also, are you trying to hold the bar with the whole hand?

TRS30

GTGTGTGT wrote: »

squat
17/05/2018
weight reps

Alf Veedersane wrote: »

GTGTGTGT wrote: »

Did front squats for the first time. Really hurt my wrists. Tried every grip possible, think i need to look into this more as quite liked the actual movement. Felt a lot more natural than back squats.

Try working on your lats and triceps...loosen them out. The sore wrists are likely down to you not getting your elbows high enough so there is more strain on your wrists. Nor getting your elbows up might be a function of lack of mobility so try loosening out your triceps and lats and drive your elbows up hard on the reps.

Edit: Also, are you trying to hold the bar with the whole hand?

Squat
55 6
55 6
55 6
55 6
55 8

Front Squat
20 8
20 8
30 8
35 8
35 8
40 8
Paused Squats
40 8
40 8
40 8
40 8
40 8

Leg Press
120 12
120 12
120 12
120 12

Seated Calf Raise
17.5 20
22.5 12
22.5 12
22.5 12

Smith Machine Calf Raise
40 12
40 12
40 12
40 12


Forgot to update last week.
Did front squats for the first time. Really hurt my wrists. Tried every grip possible, think i need to look into this more as quite liked the actual movement. Felt a lot more natural than back squats.

I found the same so went to the least number of fingers under the bar that I felt comfortable with. Two was what I ended up sticking with

GTGTGTGT

I started off with all my fingers under the bar. Which felt painful in my wrist. After that I tried just my first 2 fingers which was fine on my wrist but felt like my middle finger was being ripped off.

I did notice that I wasn't able to keep my elbows high. They kept dropping lower and I didn't feel like I could hold them up high.

GTGTGTGT

deadlift
22/05/2018

weight reps
deadlift
85 5
85 5
85 5
85 5
85 8

romanian deadlift
40 8
40 8
40 8
40 8
40 8

Barbell Row
55 8
55 8
55 8
55 8
55 8

Lat Pulldown
39 12
45 12
45 12
45 8


Dumbbell Curl
10 12
10 12
10 12
10 12

GTGTGTGT

OHP
22/05/2018

weight reps
OHP
35 5
35 5
35 5
35 5
35 9

Seated dumbbell Press
17.5 8
17.5 8
17.5 8
20 8
20 8

Front Dumbbell Raise
7.5 8
7.5 8
7.5 8
7.5 8
7.5 8

Facepull
32 12
32 12
32 12
32 12

Dumbbell Shrug
30 12
30 12
30 12
30 12


This wasn't ideal as did 2 sessions in 1 day. I'm away for the next 2 weeks and wanted to do as much as I could before i go!

GTGTGTGT

squat
17/05/2018
weight reps

Squat
55 6
55 6
55 6
55 6
55 8

Front Squat
20 8
20 8
30 8
35 8
35 8
40 8
Paused Squats
40 8
40 8
40 8
40 8
40 8

Leg Press
120 12
120 12
120 12
120 12

Seated Calf Raise
17.5 20
22.5 12
22.5 12
22.5 12

Smith Machine Calf Raise
40 12
40 12
40 12
40 12

Squat
07/06/2018

weight reps
Squat
60 5
60 5
60 5
60 5
60 8

Paused Squats
45 5
45 8
40 8
40 8
40 7

Front Squat
20 8
35 8
35 8
35 8
35 8

Leg Press
120 12
120 11
120 11


Smith Machine Calf Raise
40 12
40 12
50 12


Had a couple of weeks where I was travelling non stop with work and not able to get near a gym. Felt horrendous energy wise. The paused squats nearly killed me. Starting to quite enjoy front squats strangely. I'm using just 1 finger to grip the bar which almost felt comfortable. Might get worse as the weight increases. Think this was a squat PR though.

GTGTGTGT

08/06/2018
Bench

Weight reps
Bench
62.5 4
62.5 4
62.5 4
62.5 4
62.5 6

Close Grip Bench
45 8
45 8
45 8
45 8
45 8


Incline Dumbbell Bench
20 8
20 8
20 6
17.5 8
17.5 7


Parallel Trciep Dip
65 12
65 12
65 10

Rope Push Down
25 12
25 12
25 12
25 12

Felt absolutely terrible energy wise before this session.

Think that's the most I've ever benched for any number of reps. When I picked it up for the first work set, I was thinking it was going to end badly. Felt absurdly heavy in my hands. Was pretty handy after that though. Again struggled massively for energy in the accessories so cut some out.

GTGTGTGT

10/06/2018
Deadlift

weight reps
Deadlift
90 4
90 4
90 4
90 4
90 8

Romanian Deadlift
40 8
40 8
45 8
45 8
45 8


Barbell Row
55 8
55 8
55 8
55 8
55 8


Lat Pulldown
45 12
45 12
45 9
45 12

Dumbbell Curl
10 12
10 12
10 12
10 11


On antibiotics so not sure if im supposed to workout but felt pretty much fine. Think I'm semi figuring out RDLs now

GTGTGTGT

Had a week of work in France and have forgotten to log since then.


11/06/2018
OHP

weight reps
OHP
40 4
40 4
40 4
40 4
40 7

Seated Dumbbell Press
17.5 8
20 8
20 8
20 8
20 8


Front Dumbbell Raise
7.5 8
7.5 8
7.5 8
7.5 8



dumbbell Shrug
32.5 12
32.5 12
32.5 12
32.5 12

Cable Face Pull
32 12
36 12
36 12
36 12

GTGTGTGT

First session in Ireland. Didn't bring straps so went a little bit conservative. Thought the dumbbells were heavier than my normal 1s so reduced reps slightly. Although i think this was just me being a bitch

20/06/2018
Deadlift
90 3
100 3
100 3
100 3
100 3
100 5


Also for some reason did Deadlifts when i was supposed to be squatting...

Barbell Row
50 8
55 8
55 8
55 8
55 8

Romanian Deadlift
40 8
40 8
40 8
45 8
45 8

Lat Pulldown
45 12
45 12
45 12
45 12

Dumbbell Curl
10 10
10 10
10 10
10 10

GTGTGTGT

Thought on the bench my warm ups felt heavier than normal. Think i just need to man up a bit!


21/06/2018
Bench
62.5 3
62.5 3
65 3
65 3
65 6


Close Grip Bench
45 8
45 8
47.5 8
47.5 8
47.5 8


incline dumbbell Bech
20 8
20 8
20 8
20 6
17.5 8

Rope Push Down

Ran out of time. think i did 2 sets of pushdowns

GTGTGTGT

23/06/2018
Squat


Squat
62.5 4
62.5 4
62.5 4
62.5 4
62.5 7

Paused Squats
40 8
40 8
40 8
40 8
40 8


Front Squat
30 8
35 8
35 8
37.5 8
37.5 8


Leg Press pretty sure this is different than my normal 1. Felt a lot lot heavier.
110 12
110 12
110 12

Standing Calf Raise Machine
30 12
30 12
30 12

GTGTGTGT

Was really pushed for time so had to skip through Facepulls and shrugs. Decided to try landmine shoulder press instead of front raises.

OHP PR

25/06/2018
OHP
45 3
45 3
45 3
45 3
45 4



Seated Dumbbell Press
20 8
20 8
20 8
20 8
20 8

One Arm Landmine Shoulder Press
10 8
10 8
10 8
12.5 8
12.5 8