Challenge me ! blind_one's fitness project

[blind_one]

#Log 35

Legs

20 squats with just the bar
12 reps Bar + 30kg
12 reps bar + 40kg
10 reps bar + 50kg
10 reps bar + 50kg
13 reps bar + 40kg

3 sets of revers lunges 10 reps per leg 8kg DBs

Leg Curl machine broken FFFFFFFFFFF.

Leg extension 4 sets of 12-15 reps with 30 KG slow and controlled ( upping it next week )

Calf raises on diagonal squat machine.
4 sets with 50kg 12 reps each, 10s hold on the last one, step off the machine and do 12 reps bw.

Rope jumping 8 minutes

 

[blind_one]

#Log 36

Well fck... meet lots of new people and finished tinkering with my bike last week. Failed to do more than 2 workouts posted above ...

Improved on them this week and set a benchmark for 3rd workout for future comparison, 4th Shoulder/Triceps workout was done on what was randomly available with good intensity as gym was crowded and I absolutely hate it when it happends. So there we go with what happened this week.

Chest/Biceps
Incline DB BP
20 x 14kg
1 set of 12 with 18s
3 sets of 12 with 20s

Flat DB BP
3 sets of 11 with 22s

Incline Flys
3 sets of 12 with 10s

Decline BB BP
Bar + 30 x 1 reps
Bar + 40 10rp
Bar +45 10 rp
Bar +45 10rp struggling with few last reps on last 2 sets.

Warmup 4 plates on cable curls 15 reps.
Preacher curls with EZ bar
3 drop sets Bar + 15kg total 10 reps , drop to Bar + 5kg total 10 reps
Improved over last week wasnt as hard but still taxing.

8 min jump rope.

Legs

20 squats with just the bar
10 reps Bar + 35kg
10 reps bar + 45kg
10 reps bar + 55kg
10 reps bar + 55kg
13 reps bar + 45kg

3 sets of revers lunges 10 reps per leg 8kg DBs
Leg extension 4 sets of 12 with 40kg
Leg curls 50kg 4 sets of 12
Calf bashing with 50, 12 reps with weight then 15 without, with some holds at last rep.

Back n Deadlift

Pulldowns
20 rp 30kg
12 rp 4 sets with 50kg

Deadlift
12 reps Bar +40kg
4 sets of Bar +60kg

Barbell rows
12x 20 , 12 x 25 , 12x30, 12 x30

Seated cable machine broken .... moving to 1 arm cable pull

6 plate load
12 reps 4 sets

4 sets of hyperextension 12 reps with 10kg plate

Shoulders and triceps, will document next week.

 

[blind_one]

#Log 37

Last weeks 4 workouts done in 3 days, lack of time. This week already underway, numbers for the previous one first.

Incline DB BP
20 x 14kg warmup
1 set of 12 with 18s
3 sets of 12 with 22s

Flat DB BP
3 sets of 12 with 24s

Incline Flys
3 sets of 12 with 10s

Decline BB BP
Bar + 30 x 10 reps
Bar + 40 10rp
Bar +45 9 rp
Bar +45 9 rp to failure

Warmup 5 plates on cable curls 15 reps.
Preacher curls with EZ bar
3 drop sets Bar + 15kg total 10 reps , drop to Bar + 5kg total 10 reps

Cable curls 5 plates 3 x 12


Legs

Smith machine squats ( Not AtG)

Assembly + 20 x 20
+30 x 12
+40 x 12
+50 x 12
+50 x 12

Reverse lunges 10 per leg x 8kg , 3 sets

Leg extensions 4 sets of 12 with 40
Leg curls 4 sets of 12 with 58
Calf destruction

Back n Deadlift + Shoulders and Triceps

Lat pulldowns 20 rp warmup with 30kg
4 sets of 50kg+1 knobturn x 12 rp

Deadlift

Bar +40 x 12
Bar 60 x 10
Bar 70 x 10
Bar 70 x 10
Bar 70 x 10
Bar 70 x 10

Barbell rows
25kg x 12
30 kg x 12 , 3 sets

1 arm cable pull 7 plates
4x12 for each arm

Hyperextensions +10kg
12 x 4sets

--------------------------------------
My shoulders really went to **** : / need to get them back on track

Sitting db Press
15 warmup rps with 14s
3 sets of 12 with 16s really feel I was able to lift 18s

Upright rows on smith machine super setted with lateral raises with 6s.
10+10 , 3 sets ( did not have to do 90* lat raises )

Front raise 15kg
10, 12 , 12

Close grip benchpress
Bar + 20 , 3 sets of 12

Cable rope tricep pulldown 7 plates
4 sets of 10

Skull crushers ezbar + 10
4 sets of 12

What I started implementing since that week, If I can do 12 reps on all sets of a given exercise Ill try upping the weight at least slightly and still do 10 if not more. Of course.. sometimes I feel stronger or not well rested so there will be variables.

 

[blind_one]

Log #38

Already started this week, determined to finish on Thursday before my long weekend.

Had a ''visitor'' on Sunday and as a result I slept 4:30 hours ... my recordings reflected that yet I still did my best.

Incline DB BP
20 x 14kg warmup
1 set of 12 with 18s
3 sets of 12 with 22s [ same as last week]

Flat DB BP
3 sets of 10 with 24s [ struggling and did only 10 each set ]

Incline Flys
3 sets of 12 with 10s [ same ]

Decline BB BP
Bar + 30 x 12 reps [ 2 more ]
Bar + 35 12rp [ 5 kg less 2 reps more ]
Bar +35 12 rp [ 10 kg less 3 reps more ]
Bar 35 12 rp to failure [ 5 kg less 3 reps more ]

Warmup 5 plates on cable curls 15 reps.
Preacher curls with EZ bar
3 drop sets Bar + 15kg total 10 reps , drop to Bar + 5kg total 10 reps
Cable curls 5 plates 3 x 12
Biceps same as last week ez curls much harder this time.

After this and all the workouts of last week, 8 minutes jump rope.

 

[blind_one]

#Log 39

Completed the week posted previously, sadly only 3 workouts.

Week after did a solid 4 streak.

This week already did #1 and #2 workout , 2 more do go.


It has been a year since I have started doing it on a more serious level. Will have to find pictures from last year. While not impressive the gains are there. Based on my biased opinion and some compliments

 

[blind_one]

I LIKE that you're dissapointed that you trained only 3xs this week. Nice!

It's my way or hell its my way !

#Log 40

Finished the week mentioned above with 4 workouts and the next one as well.
This one is going strong, already did one and doing 2nd today.

Trying to go more by feel than numbers to rek the muscles.

As far as diet goes, I'm experimenting with cutting some green vegies and adding some brown rice to compensate and get more energy for the lifting.
Considering swapping the shake for ''supper'' and get a fatty breakfast with eggs. ( basically switching these two meals with each other ).

 

[blind_one]

#Log 41

Finished the previously mention week with 4 workouts and the next one as well.

This week I decided to deload as I was feeling pretty sick on Sunday. Slept 12 hours same on Monday. Resting is my primary aim now and taking things easy.

 

[blind_one]

#Log 42

After a weeks break I was feeling better and hit at it again. Two times at home with BW and some DBs two at the gym.
Struggling with changing over to a different sleep pattern so I can be at work around 6AM get off at 2PM and head straight to the gym.

 

[blind_one]

Time to revive the thread, myself and my fitness.

In the last couple of years I had a couple of stints where I was helping some friends get started at the gym, struggling to find open ones through David19Plandemic, yet kept pushing. On and off there without a real regime, ****ing around basically for way too long. Time to get back and push some weight to feel better, get bigger and stronger.

As it is now, my garage is equipped with a bench, a pair of stands for the barbell, 2 5kg plates and 2 10kg plates for the barbell and some 40kg of plates for the dumbells.

Going back to the starting point of 4 attacks per week combined with an optional rucking session with 20kg in the backpack around local hills and forest.

Last week I did upper body workout to get warmed up a little. Doing 4 minute founder

every morning for 2 weeks now, going to transition to the advanced version in a month.

This week split was as follow:

Session 1:
5-6 sets Bench press Pyramid with last set drop sets to empty barbell till failure.
3 sets of flys
3 set of barbell curls (empty) which dropped into dumbbell curls, some with rotations.

Session 2 :
BW squats into barbell squats. Around 6 sets. I am still weaker than I used to but I already feel I will need more plates as 30kg + 20kg barbell is almost not enough now, which was proven on Session 3, deadlifts.
3 sets of reverse lunges around 10 per leg
4 sets of single legged calf raises while positioned on 2 plates.

Session 3:
4 sets of BW chin ups , around 5-6 reps good range of motion
5-6 sets of dead-lifts. Due to low weight available I was running into 15-16 reps with the full load ( 2x15 + 20 kgs )
Landmine Barbell row 4 sets with 15kg load. Positioned the barbell in the corner and lifted it with a wool blanket.
4 sets of dumbbell rows
4 sets of incline reverse flys
4 sets of shrugs while holding the 10kg plates

Session 4: to be edited

 

[BackInTheGame78]

Time to revive the thread, myself and my fitness.

In the last couple of years I had a couple of stints where I was helping some friends get started at the gym, struggling to find open ones through David19Plandemic, yet kept pushing. On and off there without a real regime, ****ing around basically for way too long. Time to get back and push some weight to feel better, get bigger and stronger.

As it is now, my garage is equipped with a bench, a pair of stands for the barbell, 2 5kg plates and 2 10kg plates for the barbell and some 40kg of plates for the dumbells.

Going back to the starting point of 4 attacks per week combined with an optional rucking session with 20kg in the backpack around local hills and forest.

Last week I did upper body workout to get warmed up a little. Doing 4 minute founder

every morning for 2 weeks now, going to transition to the advanced version in a month.

This week split was as follow:

Session 1:
5-6 sets Bench press Pyramid with last set drop sets to empty barbell till failure.
3 sets of flys
3 set of barbell curls (empty) which dropped into dumbbell curls, some with rotations.

Session 2 :
BW squats into barbell squats. Around 6 sets. I am still weaker than I used to but I already feel I will need more plates as 30kg + 20kg barbell is almost not enough now, which was proven on Session 3, deadlifts.
3 sets of reverse lunges around 10 per leg
4 sets of single legged calf raises while positioned on 2 plates.

Session 3:
4 sets of BW chin ups , around 5-6 reps good range of motion
5-6 sets of dead-lifts. Due to low weight available I was running into 15-16 reps with the full load ( 2x15 + 20 kgs )
Landmine Barbell row 4 sets with 15kg load. Positioned the barbell in the corner and lifted it with a wool blanket.
4 sets of dumbbell rows
4 sets of incline reverse flys
4 sets of shrugs while holding the 10kg plates

Session 4: to be edited

Not to be an a**hole, but what have you been doing that you are only lifting marginally more weight than you were when you started this log several years ago?

You should have progressed far, far more than what you have.

 

[blind_one]

Not to be an a**hole, but what have you been doing that you are only lifting marginally more weight than you were when you started this log several years ago?

You should have progressed far, far more than what you have.

I have been away from the weights for at least 3 years now. Prior to that I was barely not declining in performance for various reasons, main one being a lazy **** and enjoying life to the fullest. I am pretty much starting from scratch


Session 4:

5 sets of OHP
4 sets of lateral raises into 90deg bent raises (total of 8)
3 sets of front plate raise
3 sets of upright rows
4 sets of DB skull crushers
4 sets of bent over tricep extensions

Week one completed.

 

[BackInTheGame78]

I have been away from the weights for at least 3 years now. Prior to that I was barely not declining in performance for various reasons, main one being a lazy **** and enjoying life to the fullest. I am pretty much starting from scratch


Session 4:

5 sets of OHP
4 sets of lateral raises into 90deg bent raises (total of 8)
3 sets of front plate raise
3 sets of upright rows
4 sets of DB skull crushers
4 sets of bent over tricep extensions

Week one completed.

Not sure what enjoying life to the fullest has to do with performance in the gym but OK.

IMO you should stop all these accessory exercises until you've increased your strength by at least double to triple with deadlifts, squats, bench press, weighted pullups, military press, etc.

Only compound movements. Those accessory movements aren't really doing anything for you until you gain a solid base of strength, which you lack.

 

[blind_one]

Not sure what enjoying life to the fullest has to do with performance in the gym but OK.

IMO you should stop all these accessory exercises until you've increased your strength by at least double to triple with deadlifts, squats, bench press, weighted pullups, military press, etc.

Only compound movements. Those accessory movements aren't really doing anything for you until you gain a solid base of strength, which you lack.

Pretty much back to ''Starting Strength'' then huh. Agreed ! Will shake things up in the upcoming week. Starting September, additional plates for squats and dead lifts will be there.

 

[blind_one]

Did an hour of rucking through the woods with a weighted pack yesterday.

Session 1:

Bench press

30 x just the bar

set with 5s
set with 10s
set with 15s
another set with 15s less reps
set with 15, drop to 5s drop do just the bar.

Performance felt better looking forward to another one. Since I have a spotter sometimes I might start with 10s next week see how that goes. More plates will be necessary soon as I reduce the reps and increase the weight especially for squats and dead lifts.

4 Sets of curls with empty barbell and DBs last set was a drop set from the Bar to DBs and finally smaller DBs. Overrall I am glad im am back on track, to bad so late.

 

[blind_one]

Session 2:

Went as apesh!t as possible with squats today.

5-6 sets where 3 were with full load 15s per side last set with 10s but went into 10rep range so I need to increase the weight, hopefully starting next week. Not that it is bad for a second week of workouts after a long hiatus.
4 sets of single legged calf raises with 5kg in hand

 

[blind_one]

Did session 3 on Wednesday and Session 4 on Friday

Sess3:

Pullups were dogsh!t, wonder if due to the biceps I did 2 days prior, going to skip them next week and see if there is much diference.
Did 5 sets of Deadlifts but they were extremely boring due to the low weight. New plates next week will remedy that and bring the rep count down.

Sess4:
Barbell OHP
Set with just the bar to warm up
Solid set with 5s
Solid set with 10s, struggling around 8 reps
Another set with 10s did around 6 rep
down to 5s another set

Did a couple of good sets of bench press to finish it off as I was feeling eager.

No rucking that week. Staring Session 1 today again. Might change to SS method, 2 per week with 3 compound lifts each

 

[blind_one]

Session 1:

Bench press
Warmup 30 reps with the bar
set of 12 with 10s
additional 4-5 sets with 15s as this was the maximum weight, needs to be increased.

Session 2:
20kg plates came in today !
Squats :

Warmed up with 5s
set of 11 with 15s, getting there
9 solid reps with 20s
8 reps with 25s
7+1 assisted with 25s
2 sets with 20s went into 9s

Finally getting there and feeling the weight. Bonus, ripped my shorts up from glute activation , time to get some stretchy ones for squatting. Next session is going to be amazing with deadlifts and additional weight.

 

[blind_one]

Finished on thursday for the week.

Session 3.

Pullups: I am still very weak but it went better then last time, did negatives very slow.
4-5 sets with 3-4 reps followed by negatives for another 3-4 reps

Deadlifts:
Warmed up with 10s
Set of 11 with 20s
Set of 9 with 30s
set of 9 with 30s
set of 10 with 30s
set with 20s till form allows
Still had some in the tank, going to increase the weight as the form allows it at least for a set or two.

Session 4.

Overhead presses

Warmed up with the bar
Set with 5s
Set with 10s 6rp
Set with 10s 7rp
Set with 10s 6 rp
set with 5s 7 rp + 6rp with lighter dumbells, another 10 reps with even lighter dumbells.

4 sets of light reverse flys on an incline bench

Still discovering how much exactly I can try and push/pull/lift. Back in the days I rarely went heavy instead going for 16-20 sets with weight allowing to do 8-12 reps. Will need to acquire 2.5s and 1.25s to have a nice progression on the presses

 

[blind_one]

Session 1:

Barbell BP

Warmed up with the bar
Set with 10s
Set with 15s
9 reps with 20s
8 reps with 20s
Drop set from 15s to 5s and just the bar till failure

2.5s and 1.25s on the way to scale the progression nicely. Need to scribe down the exact number of sets reps to have a base. Doing Squats today.

 

[blind_one]

Session 2:

Squats :

Went almost as heavy as last time but had less power this time. Nothing to write home about unfortunately.

Session 3:

Deadlifts.

Warmup with 10s
Set with 20s
Set with 30s
2 sets with 35s (full load atm) still going into 8-9 rps
good set of 10 with 30s

Next time will warmp up with 20s as in the old days and will try to go for good volume overall with what I have for now. Some minor weight will be added possibly as small plates will be delivered by that time.