week 117

24 Apr, Tues

s1
bench: 5 x (50, 60, 70, 80, 90, 4*102.5)
m row: 5 x (50, 60, 70, 80, 90, 90)

s2
DB incline bench: 10 x (20, 25, 25, 25, 15*25)
Pullups:                       (12, 12, 13, 13, 14)

s3
tri pushdown: 8 x (34, 36, 39, 39)
rear lat raises: 10 x (10, 10, 10, 10)

x hammer curls: 10 x (7.5, 10, 10, 12.5)
EZ preachers: 10 x (15, 17.5, 15, 15)
BB curls: 10 x (20, 22.5, 22.5, 22.5)

incline bench leg raises: 2 x 20

- bench topset was good, every rep pretty fast. should be able to rep out 5 next week.
- gonna skip lower body this week, foot metartarsal still hurts, cant put too much weight on it, or dorsiflex without some pain.

week 116

wed, 18 Apr

S1
bench:             5 x (50, 60, 70, 80, 90, 3*102.5)
machine rows: 5 x (50, 60, 70, 80, 90, 100)

S2
DB incline bench: 10 x (20, 22.5, 25, 25, 25)
pullups: 5 x 12

S3
Tri pushdown: 8 x (31, 34, 39, 39)
rear raises: 4 x 10 (10)

hammer curls: 10 x (7.5, 10, 10, 10)
EZ preachers: 10 x (15, 15, 9*15, 10)
BB curls: 4 x 10 (20)

- yes just the empty bar for BB curls LOLOL. in my defence, gym was totally empty already.

week 116

Week 116, mon


Warmup, prehab (TKE, cobra, clams)
Mr tucks: 3 x 5
Sprints: 2 x flats


Rea squats: 3 x (30, 40, 50, 60, 70)


Squats:
5 x (90, 100, 110)
3 x (120, 130, 140, 1*145, 150)


RDL: 3 x 7 (30)
Calf raises: 10 x (100, 120, 130, 140, 140)
Dips: 2 x AF (almost failure): (41, 30)


- 150 triple is a PR
- felt crap working up however. Tucks felt retarded, sprints felt weak, PR'ed anw.
- weird how the body functions, last week or so felt great going in, but failed at top set.
- these days however, ramp up sets never felt easy. Eg, 100, 120, 130, ALL felt not easy.
- this is unlike previous times when I squatted with the old stance, by the time I had got to 140 top set capability, 120 almost always flew up. Oh well.




- another plus one to OHP. 40 dips is pretty boss for me, esp since I hv not been workin it. Wat ppl say is right. If ur in a period where u can't do too much work, do OHP for Ur upper body lifts instead of bench.

week 114

3 apr, tues. upper.

S1
Bench:    5 x (50, 60, 70, 80, 90, 4*102.5)
m. rows: 5 x (40, 50, 60, 70, 80, 90)

S2
DB OHP: 8 x (20, 22.5, 22.5, 22.5, 15* 22.5)
pullups:          (12, 12, 12, 12, 15)

S3
EZ bicep: 8 x (20, 22.5, 22.5, 22.5)
tricep OHP: 8 x (29, 34, 34, 12* 34)
rear DB lateral: 10 x (7.5, 7.5, 7.5, 15* 7.5)

- probably could have grinded out the last fifth rep for bench topset.
- overall a pretty decent session

week 114

mon, lower

warmup, prehab (TKE, back, clams)
sprints: 2 x flats
tucks: 3 x 5
depth jumps: 12 or so.

squats:
5 x (90, 100, 110, 120, 130)
3 x (140, 145, 147.5)

- got meeting at work, scrapped the rest of the workout.
- depth jumps were alright, got fingers on ceiling abt 3 times or so.