Pull Ups 6x3 (1 minute rest) Overhead Press usual warm up 55kgs 13x1 (rest time between 1,5 and 2 minutes) Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 60kgs 8x2 (1 minute rest) I have to hit a class so no time for RDLs! :cry:
Machine assisted dips 40kgs 1x10 50kgs 1x5 60kgs 1x4 70kgs 1x3 80kgs 1x2 85kgs 1x1 65kgs 10/10/9 (3 minutes rest) Grrr! Almost had it! Grip was wide to recruit my chest more. RDLs 20kgs 2x5 30kgs 1x3 37,5kgs 1x2 47,5 kgs 3x5 BTN Press 20kgs 3x10 (1 minute rest) Reverse Barbell Curls 20kgs 4x10 (1 minute rest)
Looks like you're almost at bodyweight with those dips, nice going! Have you tried unassisted dips recently? Or jump up, static hold and slow lowering? That was a great stepping stone for me when starting out with dips. Your front squat seems to be coming along nicely too
Thanks! I haven't tried that recently to be honest. I wanted to take it slow until I could do, let's say 3x10 with 80 kgs and then try to do some reps with my bodyweight. I also do them on my light days so I don't want to grind too much. In my last warm up set though, with 85 kgs the machine always fails me so it's actually 85 kgs in the eccentric and my whole weight( around 101 kgs) in the concentric phase. I feel like I would be able to use more weight on the front squat soon and that's great! I want to get stronger in the specific exercises I am doing at the moment (front squat, hang power clean, pull ups, RDLs), so I can move on other interesting and more challenging exercises at some point.
Overhead Press 20kgs 1x10 30kgs 1x3 37,5kgs 1x2 47,5kgs 5/4/1/3/2/2/2/2/2 4th set was done after 3 minutes rest. The rest of them were done with 1 minute rest between them. Front Squat 20kgs 1x10 30kgs 1x3 40kgs 1x5 50kgs 6/6/5/6/5 (1 minute rest between sets) It was a short but really tiring workout. I tried to do some hang power cleans afterwards but was too tired. I guess I'll do some pull ups in the evening at home. EDIT: My evening workout: Pull Ups 15x2
Overhead Press 20kgs 10/9 30kgs 1x5 40kgs 1x3 50kgs 1x2 55kgs 1x1 57,5kgs 2/1/2/1 (1,5 minute rest) 45kgs 5/4/3/3 (1 minute rest) I intended to do a single with 57,5 half-expecting that it would be a hell of a grinder, but it went up smoothly enough and I had to lift it a couple of times to believe it. Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x1 60kgs 5x3 (1,5 minute rest) Hard but my core was tight. Seated Cable Rows 65kgs 1x10 70kgs 1x5 85kgs 4x10 (2 minutes rest) Last couple reps of the final set weren't strict. The last couple of days my anxiety has left me alone and I've been sleeping quite well. Also I realized that for the last month my nutrition was worse than ever, not even consuming 50-60 gr of protein daily. So the last few days in an attempt to change that I am eating around 120-150 gr. Still not enough, but it's a start. Today I am gonna eat 3 cans of tuna with 27,6 gr of protein each, 5 whites and 2 whole eggs, 3 tosts with cheese and turkey, a dish of peas and I have already drunk a litre of milk and ate a 250gr greek yogurt with oats corn flakes, cinnamon, cocoa and some seeds, walnuts and almonds.
Yesterday's log Hang Power Clean 20kgs 1x10 25kgs 1x10 35kgs 8x3 (1 minute rest between sets) Machine asssisted dips 40kgs 1x10 50kgs 1x5 60kgs 1x4 70kgs 1x3 80kgs 1x2 65kgs 3x10 (3 minutes rest)
Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 57,5kgs 15x1 (70 seconds rest between sets) The bar felt light. Did a lot more reps and with shorter breaks between them than I expected. Push Press 40kgs 1x5 45kgs 1x5 50kgs 1x4 60kgs 1x1 First time I do this exercise. My first attempt on 60 kgs I couldn't lock out the bar. The second time I did it by doing a second dip. Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 65kgs 2/1/2/1/1/1/1/1/1/1/1 (1 minute break) Seated Cable Row 85kgs 10/10/10/5/4/4/9
Machine Assisted Dips 40kgs 1x10 50kgs 1x5 60kgs 1x4 70kgs 1x3 80kgs 1x2 Bodyweight Dips 3/4/1/2/3/2/2/2/3/3 (60-75 seconds rest between sets) I followed Harry's suggestion and tried to do unassisted dips.. It went a lot better than I thought. Front Squats 20kgs 1x8 30kgs 1x5 40kgs 1x5 55kgs 8x3 (60-75 seconds rest) I felt a little sick after the dips and I really struggled with squats afterwards. I wanted to quit after the first warm up set and during the main sets. I pulled it through somehow. BTN Press 20kgs 3x10 ( 1 minute rest) Seated Cable Row 65kgs 1x10 75kgs 1x5 85kgs 1x3 90kgs 10/6/5/6/5/5/3 (60-75 s rest)
Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 57,5kgs 1x1 60kgs 1/1/1/failed attempt/1 55kgs 5/2/2/1 RDLs 20kgs 2x5 30kgs 1x5 40kgs 1x4 50kgs 5x3 Barbell Curls 20kgs 10/10/10/7
Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 60kgs 6x3, 1x2 Bodyweight Dips 3/3/3/3/2 Hang Power Clean 20kgs 1x10 30kgs 5/5/5/4 BTN Press 20kgs 10/10/7 Rest between sets was around 70 seconds in every exercise. Didn't do much volume today, but I completed the workout in around 40 minutes, a record-time for me .
Good work man! Front squats coming along, dips looking nice, RDLs approaching 60... Soon you'll be deadlifting from the floor
Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 60kgs 1/1/1 45kgs 6/4/3/3/2/2 Rest between sets was around 70 seconds. Strength-wise, no improvement from last week. If I had slept and eaten better maybe I could have squished off an extra rep or two with 60kgs. Damn exams!! Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 60kgs 3/2/2/3/3/3/3/3/3 Rest between sets below 2 minutes. It's weird but many times I start with a weight that seems too heavy and after a couple of hard sets it becomes lighter.. I even think that I had a couple of reps in the tank on the last set. It might have to do with being overly anxious in the beginning of the exercise or with the fact that I don't do a good warm up? RDLs 20kgs 2x5 30kgs 1x5 40kgs 1x4 50kgs 8x3 I stuck to the same weight with previous week. Especially in the last sets the weight seemed very light. Seated Cable Row 65kgs 1x10 90kgs 3x10 (3-4 minutes rest), 4/5/5/6 (45-70 seconds rest between sets) Barbell Curls 20kgs 3x10 They were pretty ugly. Rope Push-down 15kgs 12/10/8
It's exams period and that gave me more than one reasons to slack off. So I did... I went to do a short workout today, in order not to let this week go to complete waste. Overhead Press 20kgs 2x10 30kgs 1x7 35kgs 1x3 45kgs 7/5/3/3/3/4 (2-3 minutes break) Well, I recently hit a 60kgs 1rep PR, so I figured that I could do around 10 reps with 45kgs, but no dice. Last time I used 45kgs as a back off set and I had almost the same performance. Barbell Curls 22,5kgs 10/10/8/5 (1,5 minutes break) Seated Cable Row 65kgs 1x10 75kgs 1x8 80kgs 1x3 85kgs 1x3 90kgs 1x3 95kgs 1x3 100kgs 1x3, 3x8 (around 1 minute) I did them with a different handle than the neutral close grip I usually use. I used the one most people use for pull downs and press downs with a pronated grip. Last 3 sets of 8 were all body english and nothing else.
Well, exams are over and I'll try to delete them from my memory by doing stuff that I enjoy. Like lifting heavy 3 times a week for example Today's workout Overhead Press 20kgs 10/8 30kgs 1x5 40kgs 1x2 50kgs 7x3 (about 90 seconds rest between sets) Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 60kgs 15x1 (around 1 minute rest time) Seated Cable Row 65kgs 1x10 75kgs 1x5 85kgs 1x2 95kgs 10x3 (below 1 minute) They were very light. I guess I can do about 7-8 reps max with this weight. RDLs 20kgs 2x5 32,5kgs 1x5 42,5kgs 1x2 52,5kgs 5x3 (1 minute rest) I did a few sets of hammer curls with weights of 5 kgs and one set with the barbell between sets. Pull Ups 10x2
Back Squat 20kgs 2x10 40kgs 1x5 60kgs 1x20, 1x10 (3 minutes break) First time in a while I am doing back squats. The first set was really something. I couldn't walk properly for 30 minutes. Next time I'll try for 2x20. Dips 11x2, 1x4 rest time between sets was below 1 minute. BTN press 22,5kgs 10/10/8 (break between the 2 first sets was 1 minute and then 1,5) Barbell Curls 25kgs 4x6 (1-1,5 minutes rest) I never got a pump like this before in my biceps. I won't do sets of 10 again. Pull Ups 6x3 (1 minute break)
Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 47,5kgs 1x1 (I confused the weights. lol) 57,5kgs 15x1 First 10 sets with 57,5 were done with 2 minutes rest between them and the last 5 with 1 minute. Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 55kgs 1x5 60kgs 1x3 65kgs 1x2 70kgs 1x1 (2 minutes rest) Some times my lower back feels like it rounds a little. Barbell Shrugs 20kgs 1x20 25kgs 1x3 35kgs 1x3 45kgs 1x3 55kgs 1x3 65kgs 1x3 75kgs 1x3 85kgs 1x3 95kgs 3x3 It's basically the first time I do this exercise. Reverse Barbell Curls 20kgs 4x8 Seated Dumbbell Palms-Up Wrist Curl 5kgs 4x15 Reverse Cable Curl 20kgs 1x3 (too much) 15kgs 12/5/4 All armwork was done with 1 minute rest. Machine Calf raises 65kgs 4x12 I loath this exercise because I feel it more in my quadriceps than in my calves some times but I have to do something for my skinny calves. Workout was ended in a little less than 2 hours.
Overhead Press 20kgs 2x10 30kgs 1x5 40kgs 1x2 50kgs 7x3, 1x2 ( 90 seconds rest between sets) I wanted to do 8x3 in order to top the performance of previous week, but my shoulder felt tired from the beginning and I failed my last rep. Front Squat 20kgs 1x10 30kgs 1x5 40kgs 1x4 50kgs 1x2 60kgs 5x3 (2 minutes rest) The same applies for this exercise. I was hoping for more sets and reps here too. I guess I didn't recover from last week yet. Biceps Curls 27,5kgs 5x5 (1 minute rest) The workout ended in less than 1 hour this time.
Afternoon workout Back Squat 20kgs 2x10 30kgs 1x5 40kgs 1x3 60kgs 1x10 70kgs 1x8 75kgs 1x6 50kgs 1x20 My lower back hips area was/is a mess today. Add to that a small pain I have in my left hamstring/adductor area and is easy to imagine that squat was a pain from the get go. Yet somehow I finished the workout breathing really fast and heavily in the last set. Dips 10x3 (1 minute break until the ninth set and then 1,5+) After these 2 workouts I felt dizzy and wanted to vomit for some reason so I went to hang out with a pal that lives near my gym and I came back 2 hours later to do some extra stuff. Evening workout Barbell curls 25kgs 5x6 (around one minute break between sets) BTN press 25kgs 12/8/5/5/7 ( around 1,5 minutes) I cleaned it every time. Hang Power clean 25kgs 1x5 30kgs 1x4 40kgs 1x3 45kgs 3/3/2 The hang was above knee because I was wearing shorts. I occasionally pressed the weights overhead due to force of habit. After I failed to clean the 3rd rep of the last set I did a couple of high pulls for the first time. They were fun.